The Perfect Morning Routine Every Man Should Do (Science Based)

Summary

This video script outlines a scientifically-backed morning routine consisting of 10 steps designed to boost motivation, energy, mental output, and productivity. Starting with waking up at 5 AM for better mental health and an extra 36 days of life per year, the routine includes gradually adjusting sleep schedules, adopting an expansive body position upon waking, and getting sunlight exposure. It emphasizes drinking water on an empty stomach to flush toxins and increase natural energy levels, followed by a morning gym session to energize the body for the day. The script also advises showering with BPA-free products to maintain testosterone levels and keeping showers short. Making the bed, eating a balanced breakfast, dressing professionally, and creating a focused to-do list are also part of the routine. Finally, the video encourages minimizing decision-making and maintaining the routine for at least a month to experience its benefits on productivity and mental health.

Takeaways

• 🛌 Waking up early at 5 AM is associated with better mental health and provides extra time, leading to increased productivity.
• ⏰ Gradually adjusting wake-up time by 5 minutes each day can help adapt to an earlier schedule without feeling overwhelmed.
• 🌞 Starting the day with an expansive body position and exposure to sunlight can stimulate energy and improve mood.
• 💧 Drinking water on an empty stomach in the morning flushes toxins, supports the lymphatic system, and enhances natural energy levels.
• 🏋️‍♂️ Morning workouts boost energy levels for the day and increase mitochondrial production in muscle cells.
• 👕 Wearing gym clothes to bed can prime the mind for a workout the next day, reducing the mental friction needed to get started.
• 🚿 Showering in the morning helps avoid body odor and can increase testosterone levels when avoiding certain chemicals like BPA.
• 🕰 Keeping showers short, around 5-10 minutes, is recommended by dermatologists and can be timed with products like shower steamers.
• 🛏 Making your bed after waking up provides a sense of accomplishment and order, which can positively influence the rest of your day.
• 🍳 Eating a nutritious breakfast or practicing intermittent fasting can boost brain power, improve concentration, and support health.
• 👔 Dressing in clothes that make you feel good, even when working from home, can enhance motivation and prevent feelings of sluggishness.
• 📝 Creating a daily to-do list focused on the top three tasks with the highest return on investment helps maintain focus and productivity.
• 🏷 Reducing decision-making in the morning routine by making it efficient and habitual can conserve mental energy for the day.
• 🔄 Committing to the routine for a month can lead to noticeable improvements in productivity, mental health, confidence, and motivation.

Q & A

What are the benefits of waking up early according to the transcript?

Waking up early is associated with better mental health output, which means being more positive, optimistic, and satisfied with life. It also adds more time to your life, providing extra hours each day and days each year, leading to increased productivity.

What are the three tricks suggested to gradually wake up earlier?

The three tricks are: 1) Wake up five minutes earlier than usual each day, gradually adjusting until you reach the desired wake-up time. 2) Get out of bed immediately when the alarm rings and adopt an expansive body position to stimulate energy. 3) Get sunlight exposure for about 10 minutes to help the body feel more awake.

Why is drinking water on an empty stomach in the morning beneficial?

Drinking water on an empty stomach helps flush out toxins, clean the lymphatic system, which is responsible for immunity, and increases the body's natural energy level without interrupting the cortisol release that naturally occurs upon waking.

How does working out in the morning affect the body's energy levels?

Morning workouts fill the body with energy needed for the rest of the day by forcing the body to produce more mitochondria within muscle cells, thus increasing energy levels and alertness.

What is the significance of wearing gym clothes to bed to increase motivation for a morning workout?

Wearing gym clothes to bed sets the mind in a gym-going framework, reducing the mental friction needed to get started with the workout in the morning.

Why is showering in the morning important and how can it affect testosterone levels?

Showering in the morning is important to avoid body odor from sweat and oils. Using quality products without BPA or harmful chemicals can help increase testosterone levels, as some ingredients like alkistinals can act like estrogen and lower testosterone.

What is the recommended duration for a shower according to the transcript?

The recommended duration for a shower is no more than 10 minutes, with a general rule of about five minutes according to board-certified dermatologists.

How does making your bed contribute to your morning routine and motivation?

Making your bed provides a small win and a way to exert control in your life, which can lead to a dopamine hit, increasing motivation to complete the next task in your morning routine.

What should a healthy breakfast consist of according to the transcript?

A healthy breakfast should consist of fiber, protein, and healthy fats, avoiding refined carbs that turn into sugar in the body.

What is the alternative to eating breakfast that is mentioned in the transcript?

The alternative to eating breakfast mentioned is intermittent fasting, which has been suggested to prolong life and help with weight loss.

Why is it suggested to create daily uniforms for getting dressed in the morning?

Creating daily uniforms helps to remove decision-making from the morning routine, allowing the individual to feel great and maintain motivation without wasting mental energy on choosing what to wear.

How should the to-do list be structured according to the transcript?

The to-do list should focus on the top three most important tasks that will provide the highest return on time and investment. Other tasks can be listed below, but the primary focus should be on completing the top three tasks before the end of the day.

What is the final advice given to maintain the morning routine?

The final advice is to not just try the routine for a day or two, but to commit to it for a month to see its effects on productivity, mental health, confidence, and motivation, which will help in sticking to the routine.