Ditch the "Expert's" Morning Routine: Do This Instead
Summary
TLDRIn this video, Karen Mill, an ADHD coach, challenges the idea of a 'perfect' morning routine. She emphasizes that individual needs, not routines, are the key to a successful day. Mill advises against trying to change everything at once, suggesting a gradual approach starting with the easiest habit to implement. She also highlights the importance of evening routines in setting up a good morning, advocating for self-awareness and a personalized approach to morning habits.
Takeaways
- 😌 The speaker emphasizes that a perfect morning routine is not the solution to life's problems; it's an external fix for an internal issue.
- 👀 It's important to stop idolizing others' routines and instead focus on what works for you personally, as everyone's needs are different.
- 🔍 Self-awareness is crucial in designing a morning routine that sets you up for success. Understand your own needs and challenges.
- 🌞 The time you wake up or the amount of water you drink isn't as important as having a routine that suits your lifestyle and requirements.
- 🤔 Reflect on your morning energy levels, responsibilities, and challenges to determine what you need for an effective start to the day.
- 🛠 Start with the easiest change (low-hanging fruit) and make it a habit before introducing more changes to your routine.
- 📅 Implement changes gradually to build momentum and avoid the common pitfall of trying to change too many things at once.
- 💡 Recognize that a good morning routine often starts the night before, with habits that set you up for an easier morning.
- 🌙 The way you end your day has a significant impact on how you start the next day, so establish a bedtime routine that promotes rest.
- 💊 Consider using sleep aids like melatonin, magnesium, or CBD to help you get to bed earlier and improve your sleep quality.
- 👕 Preparing for the next day before you're too tired, such as laying out clothes or brushing teeth, can make the bedtime routine smoother.
- 🌈 The speaker encourages viewers to focus on self-awareness, gradual change, and the importance of evening routines for a successful morning routine.
Q & A
What is the main issue discussed in the video script about morning routines?
-The main issue discussed is the common misconception that having a perfect morning routine can solve all problems, when in reality, the problem often lies within the individual's approach and understanding of their own needs.
Who is the speaker in the video script and what is her profession?
-The speaker is Karen Mill, an ADHD coach and creator, who specializes in helping busy and ambitious individuals with their morning routines.
What does Karen Mill suggest is the first step in creating a successful morning routine?
-The first step is self-awareness. Karen Mill suggests understanding one's own needs, energy levels, responsibilities, and challenges to design a personalized morning routine.
Why does Karen Mill advise against trying to follow the morning routines of experts like Andrew Huberman?
-Karen Mill advises against it because each person's needs are unique, and trying to follow someone else's routine without considering personal needs can lead to failure and unnecessary stress.
What is the 'low hanging fruit' approach that Karen Mill recommends when implementing changes to a morning routine?
-The 'low hanging fruit' approach involves starting with the easiest change that can be implemented and maintaining it until it becomes a habit, before introducing another change.
Why is changing everything at once considered a problem according to Karen Mill?
-Changing everything at once is a problem because our brains do not like change, and attempting to change multiple aspects of a morning routine simultaneously is likely to result in failure.
What is the role of self-awareness in setting up an ideal morning routine according to the video script?
-Self-awareness is crucial in identifying personal needs and preferences that are essential for creating a morning routine that sets one up for a successful day.
How does Karen Mill suggest dealing with the tendency to internalize failure when a new morning routine does not work out?
-Karen Mill suggests understanding that failure to follow through on a new routine is not a reflection of one's character but rather a sign that the approach needs to be adjusted to set oneself up for success.
What is the significance of the evening routine in setting up a good morning routine, as mentioned in the video script?
-The evening routine is significant because how one ends their day, including sleep habits and bedtime preparations, greatly impacts the ease and effectiveness of the following morning's routine.
What are some practical tips Karen Mill provides for making it easier to go to bed and start the next day's routine?
-Some practical tips include taking sleep aids like melatonin or CBD earlier in the evening, and completing bedtime routines such as brushing teeth and laying out clothes after dinner rather than when already exhausted.
How does Karen Mill emphasize the importance of starting the morning routine the night before?
-Karen Mill emphasizes that the best morning routines start the night before by preparing for sleep early and ensuring that the bedtime routine is completed before one becomes too tired, making it easier to transition to bed.
Outlines
🛌 The Myth of the Perfect Morning Routine
Karen Mill, an ADHD coach, challenges the popular belief in a 'perfect' morning routine, suggesting that external solutions like those promoted by Andrew Huberman are not the answer to internal problems. She emphasizes the importance of self-awareness to understand personal needs for an effective morning setup. Mill points out that what works for others may not work for you, and it's crucial to design a routine based on individual requirements. She also addresses the common mistake of trying to change too many things at once, which can lead to failure due to the brain's resistance to change. The key is to start with small, manageable changes and build up gradually.
🌙 The Importance of Evening Routines for Better Mornings
In the second paragraph, Karen continues the discussion on morning routines by highlighting the often-overlooked fact that a good morning routine actually begins the night before. She stresses the significance of getting enough sleep and suggests strategies for earlier bedtimes, such as taking melatonin or other sleep aids earlier in the evening. Mill also recommends establishing a bedtime routine that includes activities like brushing teeth and laying out clothes after dinner, rather than late at night when one is already exhausted. This approach, she suggests, can make it easier to go to bed and thus set oneself up for a more successful next day. She concludes by reiterating the importance of self-awareness, gradual change, and the role of evening routines in shaping one's morning experience.
Mindmap
Keywords
💡Morning Routine
💡Self-Awareness
💡External Solution
💡ADHD
💡Change
💡Momentum
💡Failure
💡Evening Routine
💡Success
💡Personalization
Highlights
The speaker argues that a perfect morning routine won't necessarily improve one's life.
The issue is not the morning routine but the individual themselves.
External solutions like a morning routine can't fix internal problems.
The speaker, Karen Mill, is an ADHD coach who helps ambitious individuals with morning routines.
The speaker criticizes the obsession with Andrew Huberman's morning routine hacks.
A morning routine should be tailored to the individual's needs, not copied from others.
Self-awareness is crucial for designing a personalized morning routine.
The routine should account for personal energy levels, responsibilities, and challenges.
Clients often fail to follow expert routines because they haven't examined their individual needs.
The speaker advises starting with the easiest change to implement in a morning routine.
Changing everything at once is a common mistake that leads to failure.
ADHD clients are prone to internalizing failure, which the speaker aims to address.
The speaker emphasizes that a good morning routine starts the night before.
The way one ends their day impacts how they start the next.
Getting enough sleep is a critical component of a good morning routine.
The speaker suggests strategies for getting to bed earlier, like taking melatonin and magnesium.
Bedtime routines should be done before feeling too tired to ensure easier bedtime transitions.
The speaker concludes with three key points for setting up an ideal morning routine.
Transcripts
y'all I feel like we need to have a
conversation about morning routines
because if I had a dollar for every
client came to me saying if I could just
get my morning routine together my life
would be so much better and the reality
is that is not the case so that is what
I'm talking about in today's video if
you are obsessed with this idea of
coming up with a perfect morning routine
number one please stop watching andri
eberman I love the guy but he's making
you a little crazy
and number two I want you to realize
that the morning routine that you have
is not the problem the problem is you
and that's what we're going to get into
in today's video and if you're new here
welcome my name is Karen Mill I am an
ADHD coach and Creator and I'm here for
busy ambitious brains who think that a
morning routine is going to solve all
their problems but it's not so let's get
into it now I love a good huberman hack
just as much as an ex person but I'm
going to cut to the chase right away and
tell you why trying to craft this
perfect morning routine and then failing
at it again and again is a waste of
precious time and energy you are trying
to fix an internal problem with an
external solution and if you've been
around here for a minute and you've
heard anything I've talked about when it
comes to ADHD I really do often suggest
externalizing things so that you're not
using your brain to remember steps when
it comes to anything not necessarily
just the morning R but hearing lies a
problem it doesn't matter if you get up
at 5:00 a.m. or 5:00 p.m. it doesn't
matter if you drink 60 ounces of water
or 140 it doesn't matter what
supplements you take whether you have
breakfast right away or halfway through
your day what matters is that you
understand what you need in order to
have the right morning set up that's
going to set you up for the best day
ahead and that is going to look
completely different from Andrew
huberman and Robin Sharma and other
human being on the face of God's green
earth you've got to start with what you
need in order to set yourself up for the
ideal day and that starts with a lot of
self-awareness really understanding like
how do you feel when you wake up in the
morning if you wake up in the morning
maybe you do the night shift what kind
of energy levels do you have in the
morning who do you need to take care of
in the morning outside of yourself what
responsibilities do you have and what
are the challenges that get in your way
that lead you to having a crappy day
overall once you really understand that
then you know what you're dealing with
and how to design the perfect War
routine for yourself so when a client
comes to me and they're frustrated
because they're trying to follow the
routines of all of these experts and
nothing seems to be working for them
that is the first clue that they haven't
actually examined what they need as an
individual in order to have a really
good morning routine that sets them up
for a successful day this second thing I
see and this is a huge problem for
everyone but I especially see this in my
adhc clients we want to change
everything at once from the time we wake
up at to the coffee we drink and the
Sunshine we take in and all of the
various different steps and creams and
lotions and potions that make up This
brilliant morning routine and maybe
we're successful with a day or two and
then it gets a little bit halfast on day
three and by day five you don't even
remember the morning routine you're
trying to instill the week before and
here in lies a problem with that as
human beings our brains do not like
change so when you try to change a whole
bunch of things at once you are
guaranteed to fail miserably so once
you've spent some time understanding
what it is you need to have the perfect
morning routine the next thing to do is
start with the lowest hanging fruit
change aka the easiest change you can
Implement and start there and do it for
at least a couple of weeks until it
becomes like routine you would do it
even if you were half asleep and then
you bring in a new change changing
Everything at Once is a recipe for
failure for anyone yet if you have ADHD
and you fail to follow through on
something that was never going to work
in the first place you have a tendency
to internalize that failure and make it
mean something horrible about your
character and I hate to see that so
anyone trying to set up a bunch of
different routine changes at once is
setting themselves up for failure it has
nothing to do with your ability to
follow through on things in general
you're just not setting yourself up for
Success so self-awareness number one one
thing at a time number two and the last
thing I would say about setting up the
ideal morning routine for you is that
most people Overlook the fact that a
good morning routine actually starts
around 6:00 p.m. the night before
the way you end your days has an
enormous impact on the way you start the
following day and I think that somehow
that gets Lost in Translation obviously
getting enough sleep is a huge piece of
that and I know so many of you deal with
Revenge bedtime or whatever it's called
I don't deal with that I love going to
bed it's my favorite place to be but
there's a number of different ways that
you can get yourself to bed earlier like
taking melatonin earlier in the night
and some magnesium or maybe some CBD
whatever it is you do to get yourself in
the mood for sleep try taking it a
little bit earlier in the evening so you
actually feel tired enough that you
might want to go to bed and also make
sure that you're doing your bedtime
routine before you get tired brush your
teeth and lay out your clothes and wash
your face after dinner rather than 11:30
at night when you're already exhausted
and your brain doesn't want to think
anymore do those bedtime routines early
and you've gotten them out of the way so
when you're feeling tired at 9 or 9:30
then you just need to roll right into
bed and you don't have all of those
challenges ahead of you making it harder
and harder to actually get off the couch
and get yourself ready for bed get
yourself ready for bed before you're so
tired that you don't feel like getting
yourself ready for bed and you will get
to bed a lot easier and with a lot less
drama and you can thank me later so to
wrap this up remember these three things
number one is self-awareness the perfect
morning routine for you can only be
designed by you so ignore hberman and
everyone else and think about what it is
you need to have a good morning that
sets you up for a great day ahead number
two remember that you want to implement
things one at a time start with low
hanging fruit so you start to build
momentum and you get more excited about
building changes into your morning
routine and trust me on this the more
you slowly integrate these changes into
your morning routine the more you're
going to find that you have more energy
throughout the day more attention more
ability to follow through on things and
then the harder pieces to implement will
become easier and easier as a result and
number three always remember that the
best morning routines start the night
before set yourself up for Success not
only before you go to bed but before you
get tired and you will find the entire
process so much easier so that's what
I've got for you today guys thanks for
watching and I will see you in the next
video bye for now
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