5 golden rules for starting your day perfectly | Daniel Hoffmann | TEDxFHNW
Summary
TLDRThis motivational talk explores how to start your day positively with five powerful rules: wake up and smile, bless yourself and others, express gratitude, visualize your desired day, and take a mindful first step. The speaker emphasizes how our morning routines shape the rest of our day, using practical examples and humor. By following these steps, we can fill our 'positive bowl' with uplifting emotions, setting a productive and joyful tone for the entire day. The aim is to help people take control of their mornings and, consequently, their lives.
Takeaways
- 😀 Start your day positively for a better impact on the rest of your day.
- 😴 Most people hit the snooze button multiple times before getting out of bed, leading to stress.
- 📱 41% of people check their phones within 15 minutes of waking up, often consuming negative content.
- 🤯 Negative experiences in the morning, like checking bad news, can affect your mood throughout the day.
- 🎯 How you begin your day sets the tone for how you react to other people and situations.
- 😌 Fill your 'positive emotions bowl' to influence your mood and perception throughout the day.
- 😊 Rule #1: Wake up and smile to trigger happiness in your brain.
- 🙏 Rule #2: Bless yourself and others in the morning for positive energy and acceptance.
- 💡 Rule #3: Be thankful for the things you have, as gratitude can change your perspective instantly.
- 🎥 Rule #4: Visualize your day ahead and mentally experience success before it happens.
- 🧘 Rule #5: Step mindfully out of bed, feeling gratitude, and embrace the start of the new day.
Q & A
What is the main theme of the speaker's talk?
-The main theme is how to start the day positively and mindfully by following five golden rules, which aim to influence the rest of the day in a positive way.
Why does the speaker suggest avoiding the snooze button in the morning?
-The speaker suggests that repeatedly using the snooze button leads to stress and a rushed morning routine, which sets a negative tone for the day.
What is the significance of the red and yellow 'bowls' the speaker mentions?
-The red bowl represents negative emotions like stress, anger, and dissatisfaction, while the yellow bowl represents positive emotions like gratitude, happiness, and joy. The speaker emphasizes that filling the yellow bowl with positive emotions can improve how one reacts to situations throughout the day.
What are the five golden rules mentioned in the talk?
-The five golden rules are: 1) Wake up and smile, 2) Bless yourself and others, 3) Be thankful, 4) Pre-experience your desired outcomes, and 5) Take a mindful step when getting out of bed.
How does smiling upon waking up impact the brain, according to the speaker?
-Smiling activates specific muscles associated with happiness, and the brain recognizes this, sending positive signals throughout the body. This conditioned response helps start the day with joy and lightness.
What does the speaker mean by 'pre-experience wanted situations'?
-Pre-experiencing wanted situations involves mentally rehearsing and visualizing desired outcomes for the day. This practice helps the subconscious mind align with those goals and increases the likelihood of achieving them.
How does blessing oneself and others contribute to a positive start to the day?
-Blessing oneself and others encourages feelings of grace and acceptance. It helps foster a sense of connection and well-being, enhancing one’s emotional state in the morning.
Why does the speaker emphasize being mindful when taking the first step out of bed?
-The speaker emphasizes mindfulness during this action to reinforce a sense of gratitude and awareness. By consciously starting the day with a positive mindset, one is less likely to experience mishaps (like bumping a toe) and more likely to have a calm and purposeful beginning.
How does the speaker view the act of checking the phone first thing in the morning?
-The speaker views checking the phone as potentially harmful because it often introduces negative information, such as bad news or unfavorable weather forecasts, which can negatively affect one’s emotional state right from the start.
What does the speaker suggest as a better alternative to the usual rushed morning routine?
-The speaker suggests a mindful morning routine involving smiling, blessing, gratitude, visualization, and mindfulness, which sets a positive and intentional tone for the day rather than a hurried or stressful one.
Outlines
⏰ Morning Routine Pitfalls
The first paragraph introduces a scenario of how most people start their mornings in a rush and chaos. It highlights the negative impacts of repeatedly hitting the snooze button, waking up late, and quickly going through routines without mindfulness. People often experience frustration, pain, and stress, like bumping a toe or being upset by early morning news or social media. These stressors accumulate, leading to a negative emotional state that affects interactions and reactions throughout the day, such as road rage or feeling bad when a colleague doesn’t greet you. The paragraph emphasizes the importance of a positive morning routine, as it sets the tone for the rest of the day.
🌟 Choosing the Right Emotions
The second paragraph introduces the concept of having two metaphorical bowls inside the body: a red one representing negative emotions like stress and anger, and a yellow one representing positive emotions like happiness and gratitude. The author suggests that the bowl with more content dictates perception and reactions throughout the day. To keep the yellow bowl fuller, the author shares five golden rules developed as a mental coach. These rules aim to start the day positively and set the mind in a favorable state. The rules include waking up with a smile, blessing oneself, being thankful, mentally pre-experiencing desired outcomes, and stepping out of bed mindfully.
💪 Five Golden Rules for a Positive Start
The third paragraph delves into the five golden rules mentioned previously, explaining each one in detail. Rule one is to wake up with a smile, as this facial expression triggers happiness in the brain. Rule two is to bless oneself and others, creating an emotion of acceptance and grace. Rule three is to be thankful, which instantly elevates the mood and outlook on life. Rule four is to pre-experience the day’s desired outcomes mentally, setting a clear direction for the mind. Finally, rule five is to take a mindful step out of bed, starting the day with awareness, gratitude, and positivity. The paragraph concludes by encouraging the audience to incorporate these steps, assuring them that doing so will lead to a more successful and joyful day.
Mindmap
Keywords
💡Morning Routine
💡Snooze Button
💡Positive Emotions
💡Gratitude
💡Subconscious Mind
💡Mindfulness
💡Blessing
💡Visualization
💡Emotional States
💡Five Golden Rules
Highlights
Introduction to waking up in a different, positive way for a better start to the day.
Common morning routine problems: hitting snooze repeatedly, rushing, and starting the day stressed.
Statistics from 2018 show that 41% of people check their mobile phones within the first 15 minutes of waking up.
Negative news consumption in the morning affects mood and can lead to a downward emotional spiral.
Your morning sets the tone for the entire day; how you start influences your emotional state and reactions to situations.
Visualization of two bowls: one for negative emotions (red) and one for positive emotions (yellow), with the goal of filling the yellow bowl.
Five golden rules to start the day positively and fill the right emotional bowl.
Rule 1: Wake up and smile for at least one minute to trigger happiness in the brain.
Rule 2: Bless yourself and others in the morning to create a sense of acceptance and grace.
Rule 3: Practice gratitude by being thankful for simple things like a new day or a roof over your head.
Rule 4: Mentally pre-experience your day by visualizing positive outcomes and setting your subconscious mind towards success.
Rule 5: Take a mindful step when getting out of bed, being aware of the new beginning each morning offers.
Hermann Hesse's quote: 'In every beginning, there is a magic which protects us and helps us to live.'
Combining these five rules creates a positive emotional state and reduces the likelihood of negative events, such as bumping your toe.
Closing remarks: Encouragement to remember and practice the five golden rules to start the day in the 'personal pole position.'
Transcripts
[Music]
hello to everyone
how are you today are you good did you
sleep well
yes oh chris
you're still sleeping sorry i didn't
want to wake you up
what i would like to do is to invite you
to wake up in a different way
in a way that is better for you a way
that has a positive
impact on your entire day and that has
the power to put you in your personal
proposition
but first we should have a look at how
things normally run in the mornings
how do most people begin their day
the alarm clock rings and the first
thing is to push the snooze button
and maintain staying in bed and keep
sleeping
five minutes later the alarm goes on
again
and the snooze button will be pushed
again
and this process repeats for three or
four times
until they realize that it's already too
late
and they really have to get up now
what will happen next they go up
instantly
and make their way as quickly as
possible to the bathroom
possibly they bump their toe against the
edge of the bed and think
oh my gosh you know this pain right
how do you feel in this situation
are you relaxed happy and powerful
probably not you are stressed i mean
your toe hurts
and maybe you are in an angry state of
mind and still need to go
to the bathroom
the next thing many people do is
grabbing their mobile
statistics from 2018 show
that 41 of all respondents
look at their mobile phone within the
first 15 minutes after waking up
and in my opinion the numbers since 2018
have drastically increased which topics
are dealt with here
early in the morning with the mobile
phone
the weather forecast has to be checked
and if the weather forecast is bad they
feel a little bit worse
never mind if they can influence it or
not
daily news are checked and you know
which topics are in the foreground here
mainly negative things economic crisis
unemployment illness
and maybe that their favorite sports
club has lost the last game
all in one a disaster
the more negative information they put
in their system
they more they feel worse and in this
mental and emotional state they will go
to work
and on the way to the work maybe some
other situations will happen
let's assume you had these experiences
and you are driving your car and all of
a sudden
someone is pushing in in front of you
how will you react to it
most likely you will react with anger
probably you will raise your fist and
send some nice words to the pattern in
front of you
but finally you make it to the office
and on the isle you meet a colleague but
today
he doesn't greet you the way he usually
does
how do you think are you feeling in this
moment
bad really bad
but remember how did the day start
do you think all the events you have
experienced so far
have an impact on how you react to
situations and people
i will tell you a secret
it does how you start your day
has a huge influence on what and how you
experience things in the rest of the day
for a better understanding imagine you
have two bolts in your body
a red one which collects all your
negative emotions such as stress
fear anger or dissatisfaction
and the yellow one which collects all
your positive emotions like
gratitude happiness lightness and joy
and if you know that the bowl with more
content determines your perception
and your perception determines
how you react to people
which bowl would you feel
which bowl is worth filling
the positive one yes
i agree but how can it work how can you
influence your emotions
i will tell you in my time as a mental
coach
i've come up with five golden rules that
will help you filling the right bowl in
your body
so that you can start your day on a
positive note
and start your day from your personal
pole position
rule number one wake up and smile
smile for at least one minute
i know for many people this will be
really really hard
but what happens if you do so is that
your brain will notice that
and sends waves of happiness and joy
throughout your body
your brain has learned that using this
special muscles
and the feeling of happiness belong
together
because since your first smile you
always conditioned your brain in that
way
when do we usually smile
at the moment no we are in a serious ted
talk
oh there i see a smile anyway
normally we smile when something funny
happens
or when we observe something funny
and this facial expression sends
happiness
in our body and this learned behavior we
can use for ourselves
we can reproduce happiness every single
morning isn't that awesome
does it make sense to you perfect
so note the first rule wake up and smile
rule number two the blessing
many people associate blessing with the
church or other religious institutions
but the truth is that people since the
beginning have
used blessings it is something which
always was done
so you can bless everything you want
best you start with yourself i bless
myself
i bless my thoughts i bless my body
i bless the perfect health of my own
and you also can bless others for
example
your wife your husband and while you are
blessing you and others
try to feel the emotion of acceptance
and
grace right in the morning are you with
me
okay let's go ahead with rule number
three
being thankful being thankful in the
morning is a very important thing
because the feeling of gratitude is one
of the most
powerful feelings we have and many
people
underestimate how powerful this feeling
really is
for me thankfulness is the most
intelligent lifestyle i know and it will
instantly change your life
so be thankful for this wonderful day
for the roof over your head for your job
or for your success which you will
experience today
and this point leads us to rule number
four
experience in advance what's it all
about
it means that you experience wanted
situations
mentally in advance in this way you give
your
subconscious an order and the more often
you pre-experience wanted situations
the larger you'll get the picture in
your subconscious mind
and the clearer the task for your mind
becomes
imagine what you would like to
experience in your day
how do you want to react which people do
you want to meet
which tasks will you do first or which
targets do you want to reach today
who of you know the famous key races
what do they do before the race starts
they follow rule number four so be like
one of them
and go through your whole daily routine
try to imagine it as real as possible
experience your day mentally in the most
successful version
and if you practice this you will soon
find out
that it makes a difference because your
subconscious mind
is your pilot and the pre-experience
defines its destination
and last but not least rule number five
a mindful step
if you did the rules one two four you
will have noticed
that you have created positive feelings
and you also have instructed your pilot
regarding your wanted destination
and now it's time to go out of bed
and this should be made in a very
mindful way you all probably know
herman has this quote
and in every beginning there is a magic
which protects us and helps us to live
yes every morning is also a new
beginning
which offers new opportunities and ways
and in this awareness you should step
out
and set your foot on the ground
consciously
be aware that all is good and
try to feel the emotion of gratitude and
joy
and you can also say to yourself
i am at the right time at the right
place
or i love my life and my life loves me
or whatever you're comfortable with and
doing so you will have a more successful
start
and by the way it's less likely to bump
your toe
by setting your foot consciously
do these rules make sense to you
do you give them a try do you think
they will help you filling the right
bowl in your body
i'm convinced they will do you
even remember them all
what will you do tomorrow morning
or now i see my friend chris is already
sleeping again
please come on let's wake him up with
our five golden rules
number one we wake him up and make him
smile
number two we bless him for being so
attentive
and number three we invite him to be
thankful
thankful with to have heard such an
inspiring talk
and now we pre-experience the next hours
from my part
i will have an interview about this talk
and you and now
let's fulfill missing rule number five
please make your mindful step
thank you for your attention
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