This morning routine is scientifically proven to make you limitless.
Summary
TLDRThis video presents the ultimate morning routine for unlocking limitless potential in just 15 minutes daily. It emphasizes starting with a non-negotiable wake-up, followed by high-intensity exercise to boost brain power and cardiorespiratory fitness. A 30-second cold shower is suggested to enhance immune function and resilience. The 'sacred five' minutes are dedicated to tackling the most important task of the day, leveraging heightened focus and energy. The routine concludes with optimizing rest and recovery, nourishing the body with a healthy breakfast, and practicing gratitude to improve emotional health, all while minimizing distractions like phone use and social media.
Takeaways
- 🛌 The 'first domino' of the morning routine is waking up correctly, which sets the tone for the rest of the day.
- ⏰ 'Don't negotiate with terrorists' is a metaphor for not hitting the snooze button and not giving in to the temptation to sleep more.
- 🏋️ High-intensity exercise right after waking up is suggested to increase cardiovascular fitness and boost brain function with BDNF.
- 🚿 Taking a cold shower, even for just 30 seconds, can have health benefits and improve self-discipline and resiliency.
- 📋 The 'Sacred Five' refers to focusing on the most important task for the first five minutes after waking up, leveraging peak mental energy.
- 🧠 Practicing gratitude and spending time in nature can improve mental health and cognitive function, supporting the mind's well-being.
- 🥗 Eating a healthy breakfast with minimal carbs and no processed foods can keep you alert and prevent a food coma.
- 🌞 Exposure to sunlight and natural environments is linked to various health benefits, including improved mood and reduced stress.
- 💧 The importance of recharging with rest and recovery, including using a sleep mask for better sleep quality, is highlighted.
- 🌿 Engaging with green spaces and natural environments can enhance cognitive performance and overall well-being.
- 🚫 The concept of a 'clean morning' emphasizes avoiding distractions like social media and focusing on activities that align with long-term goals.
Q & A
What is the main focus of the video?
-The video focuses on introducing an ultimate morning routine that is efficient, productive, and backed by science, aimed at improving energy, health, and well-being.
What is the significance of the 'first domino' in the morning routine?
-The 'first domino' refers to the act of waking up and starting the morning routine correctly, as it sets the tone for the rest of the day and ensures the entire routine falls into place.
Why should one avoid negotiating with their brain when the alarm goes off?
-Negotiating with the brain when the alarm goes off can lead to hitting the snooze button and prolonging the time in bed, which can disrupt the rest of the morning routine and leave one feeling less refreshed.
What is the recommended way to avoid using the snooze button according to the video?
-The video suggests using an old-school alarm clock that lacks a snooze button and placing it under the bed, forcing one to physically get up and reach for it when it goes off.
What are the benefits of high-intensity exercise mentioned in the video?
-High-intensity exercise increases peak V2, which is associated with better cardiorespiratory fitness and a healthier heart. It also boosts the production of BDNF, a protein that enhances brain function, delays neurodegenerative diseases, and promotes neuroplasticity.
What is the 'Sacred Five' and why is it important in the morning routine?
-The 'Sacred Five' refers to spending five minutes working on the most important and difficult task of the day. It is important because it leverages the heightened cognitive state post-exercise to tackle tasks effectively, setting a productive tone for the day.
What is the role of a cold shower in the morning routine?
-A cold shower is used to further wake oneself up, boost the immune system, reduce muscle inflammation, and potentially improve mood and mental health by triggering the release of endorphins.
How does the video suggest optimizing rest and recovery after the morning routine?
-The video suggests optimizing rest and recovery through proper nutrition, exposure to sunlight, spending time in nature, and practicing gratitude to ensure long-term stamina and longevity.
What is the purpose of the 'clean morning' concept mentioned in the video?
-The 'clean morning' concept is about avoiding distractions such as phone use, social media, and other time-wasting activities, focusing instead on activities that align with long-term goals and promote health and productivity.
How does the video recommend maintaining momentum after completing the morning routine?
-The video recommends getting so far ahead in the morning that the afternoon becomes less critical, thus allowing one to accomplish more in a day than most people do in a week, widening the gap towards becoming their ultimate best self.
What is the significance of the 'three habit levels' mentioned in the video?
-The 'three habit levels' is a simple framework for consistent personal growth, which is not explicitly defined in the script but implies a tiered approach to habit formation that contributes to the overall effectiveness of the morning routine.
Outlines
🌅 Ultimate Morning Routine for Productivity
This paragraph introduces the concept of an 'ultimate morning routine' designed to maximize efficiency and productivity. The speaker shares their quest for the perfect morning routine and presents a scientifically-backed routine that promises to unlock limitless potential in just 15 minutes a day. The routine is likened to a stack of dominoes, emphasizing the importance of starting the day right to set off a chain of positive effects. The first domino is waking up without hitting the snooze button, which is a metaphor for not negotiating with the brain's desire to stay in bed. The speaker suggests using an old-school alarm clock and getting on the floor to turn it off, which naturally leads to the next part of the routine: high-intensity exercise to fully wake up and boost physical and mental health.
🏋️♂️ High-Intensity Exercise and Cold Shower Benefits
The speaker delves into the benefits of high-intensity exercise, citing Dr. Abonski's research that such activity increases peak oxygen uptake, which is crucial for cardiorespiratory fitness and associated with a healthier heart and longer life. The exercise also boosts the production of BDNF, a protein that enhances brain function and delays neurodegenerative diseases. The routine continues with a cold shower, which, despite initial apprehension, has been shown to have numerous health benefits, including a stronger immune system and reduced inflammation. The speaker suggests starting with a hot shower and then transitioning to a cold one for at least 30 seconds to reap these benefits, which also serve to increase alertness and self-discipline.
⏰ The Sacred Five Minutes for Peak Performance
Following the physical awakening, the speaker introduces 'The Sacred Five,' a period dedicated to tackling the most important and challenging task of the day. This time is chosen for its potential to harness the brain's peak performance, with heightened alertness and adrenaline, and an abundance of dopamine and BDNF. The speaker emphasizes the importance of focusing on a single task to achieve optimal results, suggesting that this habit can lead to significant personal growth and life-changing outcomes. The concept of the dopamine power meter is referenced, indicating the importance of utilizing this natural resource effectively, especially before the brain is distracted by less productive activities.
🌱 Optimizing Morning Routine with Nature and Gratitude
The final part of the morning routine involves optimizing rest and recovery for long-term health and stamina. The speaker recommends a nutritious breakfast with minimal preparation, exposure to sunlight and nature, and practicing gratitude. Scientific evidence supports the positive effects of nature on cognitive function and mental health, with studies showing improved mood, reduced stress, and even benefits for ADHD. The practice of gratitude is also highlighted for its ability to improve mental health and activate the brain's learning and decision-making centers. The speaker concludes by emphasizing the importance of a 'clean morning,' free from distractions like social media and focused on activities that align with long-term goals, thus setting the stage for a productive and fulfilling day.
📢 Spreading the Word on the Ultimate Morning Routine
In the concluding paragraph, the speaker encourages viewers to share the video with friends and family, emphasizing the value of the morning routine presented. They invite viewers to explore the channel for more ideas on personal growth and success, and to subscribe to their newsletter for regular insights. The speaker also promotes a Patreon membership for exclusive content and the opportunity to be featured in future videos, ending with a playful invitation for viewers to join the community and continue their journey towards becoming their best selves.
Mindmap
Keywords
💡Morning Routine
💡High-Intensity Exercise
💡BDNF (Brain-Derived Neurotrophic Factor)
💡Cold Shower
💡The Sacred Five
💡Dopamine
💡Flow State
💡Optimized Reset
💡Gratitude
💡Clean Morning
Highlights
The ultimate morning routine is introduced as a scientifically-backed routine for efficiency, productivity, energy, health, and well-being.
The concept of the 'first domino' emphasizes the importance of waking up correctly to set the tone for the rest of the day.
Three rules for waking up are presented: no negotiation with the brain, no snooze button, and getting on the ground immediately.
High-intensity exercise is recommended after waking up to increase peak V2 and boost brain-derived neurotrophic factor (BDNF) production.
A cold shower after exercise is suggested for its potential health benefits, including immune system boost and reduced muscle inflammation.
The 'Sacred Five' refers to focusing on the most important task for the first five minutes after waking up, leveraging heightened cognitive function.
The 'clean morning' concept is introduced, emphasizing a morning routine devoid of phone use and social media to align with long-term goals.
A nutritious breakfast with minimal carbs and no processed food is recommended to avoid a food coma and maintain alertness.
Exposure to blue light after eating is suggested to counteract drowsiness by suppressing melatonin secretion.
Spending time in nature is linked to improved cognitive function, reduced stress, and better mental health.
The biofilia hypothesis and the tension restoration theory are discussed to explain the benefits of nature on human well-being.
Practicing gratitude is highlighted as a scientifically-proven method to improve mental health and life satisfaction.
The importance of a good sleep mask for restorative sleep, especially after a busy day, is discussed with a product recommendation.
A 'mini domino' approach to the optimized reset includes fueling the body with a healthy breakfast, spending time in sunlight, and practicing gratitude.
The video concludes with a call to action to implement the morning routine to achieve more in a day than most people do in a week.
A reminder is provided about the availability of a canvas print of the ultimate morning routine for those who want a visual guide.
The video offers various ways to engage further with the content, including subscribing to a newsletter and supporting through Patreon.
Transcripts
what if I told you that you could
transform your life and unlock almost
Limitless potential and it only takes
about 15 minutes a day in this video I'm
going to talk about something I've been
looking for almost all my life the Holy
Grail of morning routines after an
enormous amount of research
experimentation and trial and error I
think I finally have it this is the
perfect most ultimate morning routine
known to man built for efficiency
designed for productivity all in pursuit
of energy health and well-being and best
of all it's all backed by science
there's a reason it's like a cheat code
for life and no it's not waking up at 5:
in the morning if you're new to the
channel welcome we talk about the Art
and Science of success all mixed with a
little bit of entertainment to make the
medicine go down this routine is like a
stack of dominoes once set in motion it
takes a life of its own as long as you
stick to the program each Domino knocks
effortlessly into the next compliment
ing each other in a growing Cascade of
synergistic benefits you'll soon see
what I mean it all starts with the first
Domino waking up get this Domino right
and the entire routine falls into place
get it wrong and the entire thing
collapses there's three rules to the
first Domino one don't negotiate with
terrorists two the snooze button doesn't
exist and three get on the ground the
don't negotiate with terrorists rule is
about your brain the moment the alarm
goes off is the moment your brain starts
negotiating get up now are you crazy
it's warm it's cozy just press snooze
it's only a few more minutes you'll feel
amazing I promise except it's never just
a few more minutes and afterwards you'll
still feel like that's why you don't
negotiate with terrorists there's
nothing to talk about if the snooze
button doesn't exist I use an old school
alarm clock because one it literally
doesn't have a snooze button and two
it's loud as heck the secret is to keep
it under your bed so when it goes off
you have to literally get on the floor
and reach in there with your full arms
length this is perfect because it
automates the third rule getting on the
ground here on the ground the second
Domino begins high intensity exercise
personally I do push-ups bicycle
crunches planks it doesn't really matter
the trick is to keep on exercising until
you are literally Wide Awake
high-intensity exercise provides several
immediate benefits according to Dr abon
ski exercise physiologist at the Mayo
Clinic high-intensity exercises
increases your Peak V2 how much oxygen
your heart can pump throughout the body
this is the literal gold standard for
cardiorespiratory Fitness increased Peak
BO2 is associated with longer life and a
healthier heart furthermore
high-intensity exercises increases
production of bdnf brain derived
neurotrophic Factor A protein that
supercharges your brain delays
Alzheimer's and Parkinson's and promotes
neuroplasticity the ability of the brain
to form new synaptic connections perfect
for learning growing and thinking
according to research in the Journal of
physiology it only takes 4 minutes and
can increase circulating bdnf by 4 to 5
times in Just 4 minutes you can
potentially quintuple your brain power
holy smokes if stronger lungs brains and
hearts don't do it for you consider the
extra benefits of a boost in Adrenaline
you get to wake up jump start your
metabolism get warm make an immediate
deposit into the bank account of small
winds and build insane momentum the
moment you wake up and once fired up
guess what you're perfectly set up for
the third Domino a cold shower if you've
done the second Domino right you should
now be hot and sweaty get up from the
ground walk out of your bedroom strip
off your clothes and head straight into
the shower if a cold shower sounds
terrifying don't worry the largest study
of cold showers to date a randomized
control trial of 3,8 participants shows
you only need 30 seconds of a cold
shower to reap its benefits and even
better you can even start off with a
regular hot shower first those who took
a daily 30second cold shower for 30 days
were 29% less likely to call off work
due to sickness a study by jansy
hypothesizes it is due to a slight boost
in one's immune system other studies
report benefits related to the reduction
in muscle inflammation soreness and even
improved muscular microvascular
circulation which again is perfect
because you just blasted your muscles
some proponents even think it may be a
potential treatment for depression the
theory goes something like this the cold
shower activates the high density of
cold receptors on the skin sending an
enormous Brigade of electrical impulses
to the brain the neurologic overload is
thought to cause a gigantic release of
natural endorphins as a protective
mechanism all put together there seems
to be something there the evidence could
definitely be stronger but if all it
takes us 30 seconds and there's
virtually little downside why not at the
very least use it to one further wake
yourself up and two exploit it as a
level three Habit to improve
self-discipline and resiliency if you're
not familiar with the three habit levels
a simple framework used for consistent
personal growth check out this video
next Once those 30 seconds are up step
out of the shower and head over to the
fourth Domino the most important 5
minutes of your entire day it's called
The Sacred five
in these sacred 5 minutes you tackle the
most important most difficult task you
have there's no better time to work on
that thing you've been putting off in
right now your brain is supercharged
you're alert your adrenaline is pumping
and endorphins are everywhere at this
moment you are quite literally at the
height of your powers your brain chalk
full of bdnf is primed and since you
haven't burned a single ounce of
dopamine on other stupid things like
scrolling social media the full dopamine
nurg stack is at your disposal I talk
about the concept of the dopamine power
meter in this video so check it out to
get a deep dive on motivation when you
bring down the full force of your mind
and focus that supercomputer in your
skull on these next 5 minutes you end up
doing the best work of your life string
together a consistent habit of 5 minutes
a day and you might just change your
life again it's just 5 minutes there
should be no excuse not to the barrier
of Entry is virtually zero 5 minutes is
rounding error even a baby puppy can sit
for just 5 minutes but the power of just
5 minutes is sorely underestimated not
only do 5 minutes a day add up quickly
you'll find yourself often working much
longer than 5 minutes when your brain
has a full stack of dopamine at its
disposal not to mention further boosted
by four to five times the amount of bdnf
you'll find slipping into a flow state
to be incredibly easy AKA being in the
zone it's an incred L rewarding mental
state where you become fully immersed in
the task at hand a kind of effortless
Focus where you lose track of both time
and self-consciousness once 5 minutes
are up or you decide to exit the Flow
State you are then ready for the final
Domino the optimize reset your brain and
your body quite literally was firing on
all cylinders you still have the entire
day in front of you so to promote
maximum long-term stamina and Longevity
you need to optimize your rest and
Recovery in other words you need to
recharge speaking of recharging the best
way I recharge is with the world's most
advanced sleep mask invented by mantis
sleep this video is kind sponsor after
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all I want to do is sleep but it's hard
to do so when the sun ends up stabbing
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oh gosh the birds chirping away at the
top of their lungs trying to get laid
with no consideration for anybody else
nobody cares if you're horny you stupid
bird that's why this sleep mask is
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two the c-shaped tapered eye cups put
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still able to deliver a complete 100%
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Manas sleep as other versions too a
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now back to the video there are three
mini dominoes for the optimized reset
the first mini Domino is your body so
let's fuel it the most efficient
breakfast is one that requires zero prep
no cooking no cleaning just maximum
health I grab a cucumber a bunch of baby
carrots some cherry tomatoes A Fistful
of peanuts and wash it all down with
milk if I'm feeling particularly hungry
I'll eat an avocado and a banana as well
ensuring no processed food in minimal
carbs eliminates food coma and keeps me
alert if for whatever reason you cannot
or don't want to avoid carbs one study
shows that blue light after food reduced
brain wave activity associated with
drowsiness blue light suppresses the
secretion of melatonin the hormone that
influences circadium rhythms in the
promotion of sleep thus to fight food
coma blast your face with blue light you
can do so with a sunlamp or you know
just use that giant light bulb in the
sky called the sun speaking of which
second mini Domino is your mind your
mind is like a cute little plant to grow
you need to bathe that little guy in
sunlight feed it plenty of water and let
it hang out in its natural environment I
mean think about it where do you think
you'll Thrive more stuck inside some
dirty stuffy room or in an Open Meadow
surrounded by Mother Nature blue skies
and fresh air there's ample scientific
evidence now that exposure to Nature is
associated with improved cognitive
function improved executive function and
and perceived restorativeness not to
mention brain activity cardiovascular
disease mental health and sleep in one
study of us students students who engage
with green spaces for at least 15
minutes for four times a week had higher
quality of life better overall mood and
lower stress a second study showed that
this was also associated with a lower
risk of depression with a third study
showing improvements even in ADHD with
higher standardized test scores this
area of research stems from something
called the bio filia hypothesis it
argues that humans have evolved with
nature to have an affinity for nature
two major theories have come from this
the tension restoration Theory and the
stress reduction theory in the first
Theory scientists believe that Modern
Life has resulted in a depleted capacity
to direct attention being unable to
directly command your attention is that
annoying phenomenon where you want to
focus on something you even know how
important it is to do so but for
whatever reason are not physically able
to do it it's not your brain's fault
it's your environment given this
scientists have found that spending time
in natural environments enables people
to overcome this mental fatigue and
restore their capacity to direct
attention stress reduction theory posits
that being in nature also activates the
parasympathetic nervous system reducing
Stress and Anxiety and general autonomic
arousal all that's to say hopefully you
have something green around you if so
take a quick stroll outside and breathe
in that fresh air at a minimum I'll take
my bre breakfast and sit by my open
patio door bathe in the sunlight and
focus on all the green trees and plants
outside third and final mini Domino is
your emotional health I.E your spirit
we've talked about this before but the
practice of gratitude improves your
mental health and increases activation
of the medial prefrontal cortex the part
of your brain used in learning and
decision-making we talk more about the
scientific studies of gratitude in this
video so go there if you haven't seen it
already practicing gratitude isn't just
some hokey woo woo hand waving nonsense
in fact even 3 weeks of consistent
gratitude practice results in long-term
brain changes that influence how you see
the world real brain changes that can be
detected with functional MRI studies if
you've been looking for the quickest
shortcut to happiness this is it it's
literally the easiest and most efficient
way to improve life satisfaction and so
as I'm basking away in the sunlight
chewing on fresh vegetables enjoying the
Cool Breeze and smiling at the little
squirrels waving Tiny Paws at me I take
some time to breathe to relax to savor
this quiet little pocket of time
grateful that I'm getting to enjoy yet
another beautiful moment like this
because for all I know tomorrow is not
guaranteed and just like that the
morning routine is done I'm recharged
and ready for another exciting day's
Adventure wherever it may lead me this
may all seem like a lot but it really
isn't it boils just down to a few things
destroying the snooze button 4 minutes
of high-intensity exercise exercise 30
seconds of a cold shower 5 minutes of
deep work and however many minutes it
takes you to chew on carrots in the
sunlight surrounded by as much green
nature as possible all the while
grateful for having woken up yet another
day altogether that's less than 15
minutes of total time this entire
routine is a concept I like to call the
clean morning notice that nowhere in
this routine do you use your phone or
scrolled social media in a clean morning
you don't waste time you don't play
games you don't reach for Netflix the
only sources of dopamine you feed
yourself are those that align with your
long-term goals that means important
work you care about mindfulness
meditation exercise being in nature and
eating healthy but don't just stop there
keep the momentum going get so far ahead
in the morning that the afternoon isn't
even needed this is how you do more in
one day than most people do an entire
week this is how you widen the Gap and
become your ultimate best self I hope
today's video brought you some
actionable value if you want a reminder
of the ultimate morning routine I've
created a beautiful canvas in print that
you can buy from the official spoonfed
study store just go to spoonfed
study.com to hear more ideas just like
this one click through the rest of my
channel to learn about the many other
Frameworks I use if you prefer to read
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then become a patreon member you can be
yourself a dog or even a rock
possibilities are endless and finally if
you enjoyed this video then go tell your
friends your grandma and your pet
hamster smell you later
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5 cose da fare per migliorare il proprio benessere
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