The Morning Routine That Changed My Life
Summary
TLDRDans cette vidéo, Connor Beaton partage sa routine matinale qui a transformé sa vie. Il commence par avouer son aversion initiale pour les routines du matin et comment il a surmonté ses difficultés pour se réveiller tôt. Il propose des astuces pour développer et maintenir une routine, incluant s'éveiller progressivement plus tôt, boire beaucoup d'eau, faire de l'étirement et de l'exposition au soleil, pratiquer des exercices respiratoires, et s'engager dans des activités physiques intenses. Il insiste sur l'importance de trouver une routine qui convient personnellement et de l'adapter à ses besoins. Beaton conclut en soulignant le rôle de la connexion et de l'amitié dans sa routine, encourageant les téléspectateurs à intégrer des liens sociaux dans leurs propres habitudes matinales.
Takeaways
- 🛏️ L'auteur partage qu'il a commencé par détester les routines du matin et juger ceux qui les suivaient.
- 🌞 Il insiste sur l'importance de se lever tôt, mais suggère de le faire progressivement pour que le corps et l'esprit s'adaptent.
- 💧 Boire une grande quantité d'eau le matin est crucial pour réhydrater après une nuit de sommeil.
- 🌅 L'exposition au soleil ou à la lumière rouge est importante pour réguler le rythme circadian et favoriser une bonne santé.
- 🧘 Il recommande de faire des étirements et de la respiration profonde pour se préparer physiquement et mentalement au jour.
- 🏋️♂️ L'auteur pratique des entraînements variés, allant de l'entraînement de force à l'entraînement d'intervalles d'intensité élevée (HIIT).
- ❄️ Le plunge dans l'eau froide ou la douche froide est utilisé pour améliorer la récupération et la discipline.
- ✍️ Le journal intime de flux de conscience est présenté comme un outil puissant pour clarifier les pensées et résoudre des problèmes.
- 🤝 L'importance de la connexion et de l'amitié est soulignée, en intégrant des relations humaines dans la routine du matin.
- 📝 Il est essentiel de trouver une routine qui fonctionne pour soi-même et de personnaliser les conseils reçus pour qu'ils correspondent à ses besoins.
- 🎯 L'auteur conclut en recommandant de chercher à intégrer la connexion dans la routine du matin pour une vie équilibrée et des relations saines.
Q & A
Quel était le sentiment initial de Connor Beaton vis-à-vis des routines du matin?
-Connor Beaton détestait initialement les routines du matin et jugeait les gens qui les suivaient.
Quelle méthode a utilisée Connor pour se réveiller tôt?
-Il a adopté une technique d'incrémentation de 5 à 10 minutes pour se réveiller progressivement plus tôt.
Pourquoi Connor boit-il une grande quantité d'eau le matin?
-Il boit une grande quantité d'eau pour réhydrater son corps après une nuit de sommeil.
Quelle est la raison pour laquelle Connor prépare son eau la veille?
-Il prépare son eau la veille pour que son corps et son esprit soient plus enclins à suivre automatiquement sa routine du matin.
Quel type d'exercices physiques inclut Connor dans sa routine du matin?
-Il inclut des étirements, de la méditation guidée, des exercices de souffle, des entraînements de force et des séances d'HIIT.
Quelle est la signification de 'SNS, stretch and sunlight' dans la routine du matin de Connor?
-Cela fait référence à l'étirement (stretch), à l'exposition à la lumière du soleil (sunlight) et à l'exercice physique (SNS, pour Structural Neural Surgery).
Quels sont les différents types d'exercices de souffle que Connor pratique-t-il?
-Il pratique le souffle de Wim Hof, le souffle Kundalini, le souffle prénommé et d'autres techniques d'exercice de souffle qu'il a apprises lors de ses études de chant.
Quelle est la raison pour laquelle Connor recommande le journaling de flux de conscience?
-Le journaling de flux de conscience permet de clarifier les pensées et de résoudre les problèmes en les écrivant sur papier.
Quel est le dernier élément de la routine du matin de Connor et pourquoi est-il important?
-Le dernier élément est la connexion, qui est important car il permet de renforcer les relations et de se préparer à bien vivre sa vie.
Quelle est la recommandation de Connor pour intégrer la connexion dans la routine du matin?
-Il suggère de trouver des moyens de créer des liens, comme faire de l'exercice avec des amis ou de boire un café ensemble, pour intégrer la connexion dans la routine du matin.
Quel est le message final de Connor pour les hommes dans sa routine du matin?
-Le message final est que les routines du matin ne sont pas seulement pour améliorer la discipline et l'efficacité personnelle, mais aussi pour établir des relations et faire de la vie une expérience riche en interactions.
Outlines
😀 Défi de la routine matinale
Connor Beaton partage son expérience personnelle avec les routines matinales, allant de son mépris initial à son évolution pour comprendre leur importance. Il explique comment il a surmonté ses propres obstacles pour développer une routine matinale efficace, en partageant des astuces et des conseils pour aider les téléspectateurs à créer la leur. Il insiste sur l'importance de s'éveiller tôt, en utilisant des incréments de 5 à 10 minutes pour s'adapter progressivement à un horaire matinal plus tôt.
💧 Hydratation et préparation de la journée
Après avoir évoqué la nécessité de se réveiller tôt, Beaton met l'accent sur l'importance de l'hydratation en buvant une grande quantité d'eau le matin pour compenser la déshydratation nocturne. Il recommande de préparer son verre d'eau la veille au soir et de se l'ingérer dès le réveil. Il aborde également l'importance de la lumière du soleil ou d'une source de lumière rouge pour synchroniser le rythme circadian et la santé de la peau et des yeux.
🧘♂️ Exercices physiques et respiration
Beaton décrit ensuite la partie de son routine matinale consacrée aux exercices physiques, y compris la stretching, les yoga, le tai chi et la respiration. Il mentionne l'importance de l'adapter à ses besoins et de trouver ce qui fonctionne le mieux pour son corps. Il partage également son intérêt pour les entraînements variés, alternant entre des séances d'entraînement intensif et des séances de force pour varier les charges et éviter la saturation physique.
🥶 Thérapie du froid et journal intime
Il relate son expérience avec la thérapie du froid, qu'il pratique avant ou après l'entraînement selon le type d'exercice, soulignant les bénéfices pour la récupération et les gains musculaires. Beaton introduit également la pratique du journal intime sous forme de 'journal de flux de conscience', où il est question de révéler ses pensées intérieures et de traiter des problématiques personnelles pour obtenir de la clarté et de l'équanimité.
🤝 L'importance de la connexion humaine
Pour conclure, Beaton insiste sur l'importance de l'interaction sociale dans sa routine matinale, soulignant que la connexion avec autrui contribue à une meilleure qualité de vie. Il encourage les téléspectateurs à intégrer des moments de connexion dans leurs propres routines pour renforcer les relations et se sentir moins seuls, ce qui est essentiel pour mener une vie épanouissante.
Mindmap
Keywords
💡Routine du matin
💡Réveil tôt
💡Hydratation
💡Étirement
💡Travail aérobie
💡Exercice de force
💡Immersion froide
💡Journaling
💡Connexion
💡Rituel
Highlights
Connor Beaton shares his personal morning routine that has significantly changed his life.
Initially disliking morning routines and judging those who followed them, Connor eventually found a routine that worked for him.
He suggests waking up early incrementally, starting with 5 to 10 minutes earlier than usual, to acclimate the body and mind.
Drinking a large amount of water first thing in the morning is recommended to rehydrate after sleep.
Preparation of water the night before is a strategy to simplify the morning routine and ensure consistency.
The importance of ritualizing habits to anchor them in the brain for better adherence is discussed.
Connor emphasizes the individuality of morning routines and the need to find what works best for one's own body and mind.
A stretching routine incorporating sunlight is part of his morning for physical and mental well-being.
The use of red light in the absence of sunlight is suggested to simulate natural light for health benefits.
Breath work, including techniques like Wim Hof and Kundalini, is incorporated for its various health benefits.
High-intensity interval training (HIIT) and hypertrophic strength training are alternated for balanced physical development.
Cold therapy, such as cold plunges or cold showers, is used for recovery and is best placed after HIIT sessions.
Journaling, specifically stream of consciousness journaling, is highlighted as a transformative tool for mental clarity.
The practice of writing out thoughts and challenges without direction can lead to insights and problem-solving.
Connection with family or friends is an integral part of Connor's morning routine, emphasizing the importance of relationships.
Incorporating connection into one's morning routine can combat feelings of isolation and improve overall well-being.
The video concludes with a call to action for viewers to find and implement their own unique morning routines.
Transcripts
all right guys welcome back to the man
talk show Connor Beaton here and today
I'm going to be sharing with you the
morning routine that absolutely changed
my life before we get into it I want to
say one quick thing number one is I used
to hate morning routines I used to hate
morning routines and I used to judge the
living crap out of guys that were like I
wake up at 5:00 a.m. and then I drink my
coffee with butter in it and then I do
all my push-ups and my squats and I just
like I think that was maybe a Duke Nukem
uh voice I'm not really too sure if you
know Duke Nukem you know lay that in the
comments below uh but I really had a
judgment about it because I couldn't do
it like I had this story and this
Narrative of like I can't seem to get my
[ __ ] enough together to even have a
morning routine I couldn't wake up early
I couldn't have consistency you know I
would stay up late and sabotage myself I
really really really struggled with it
and so not only am I going to share with
you what I do for my morning routine I'm
going to share with you some tips and
tricks that will help you to develop and
maintain your morning routine now maybe
you already have one stick around
because there's going to be some very
useful helpful insight and science about
morning routines but I'm also going to
be sharing how you can ingrain these new
habits and rituals into your life in a
meaningful and effective way so let's
dive straight in don't forget to hit
subscribe hit the like button and man It
Forward share this video this episode
with somebody that you know will enjoy
it all right first step get your ass out
of bed early wake up early now I know
you've probably heard that a bazillion
times where people are like I wake up at
5:00 a.m. and you've got the robin
Sharma 4:30 club and you got the miracle
mornings and you've got all of these
different forms of different people
telling you to wake up early and
honestly for me for a long time I
probably struggled with this longer than
any other part of my morning routine I
hated getting up early um it wasn't
something that my body enjoyed it and
that's because of my other habits and
routines you know smoking weed before
bed and watching porn and you know none
of that stuff helped me get out of bed
early in the morning um which we'll talk
about in a second but I just genuinely
didn't like getting up in the morning I
liked sleeping in it felt good and so I
struggled for a long time to get up
early until I tried this one trick and
the one trick was that I used a 5 to 10
minute increment to get up early what do
I mean by that if my normal time getting
out of bed was 8:00 a.m. I started
setting my alarm for 5 or 10 minutes
earlier than I would normally get up so
for example if you normally get up at
8:00 a.m. and tomorrow you wanted to
wake up early don't try and wake up at
5:00 a.m. that shit's not going to work
or at least it's probably not going to
last what you do is if you normally wake
up at8 you set your alarm for 7:55 or
750 and you incrementally move the time
that you wake up back earlier into the
morning and what this does is it allows
your brain and your body to acclimate to
the time that you want to get up so I
normally get up at 6:00 a.m. um
sometimes a little earlier sometimes a
little later but it is kind of ingrained
into my body now so I don't really even
set an alarm most morning I just pop up
I have an alarm set at 6:15 just in case
I'm not already up but most mornings my
son is up at 5:30 or 5:45 and so am I so
I wake up at 6:00 in the morning and I
did that incrementally over time it took
me about 3 months to move from the 8:
a.m. down to the 6:00 a.m. I went down
to 5:30 a.m. for a period of time uh and
I have found that to be a very very
effective tool for getting out of bed
earlier in the morning Next Step number
two in my morning routine after I get up
nice and early at the butt crack of dawn
uh I drink a big ass jar of water not a
cup not a glass but a big jar big glass
mason jar and I do this for a number of
reasons one when you're sleeping at
night you your body moves into a more
dehydrated State because of all the
stuff that's happening in your body that
I'm not going to necessarily get into
for the sake of brevity U but in the
morning is usually one of the one of the
places in your life where you are the
most dehydrated and so you need water
first thing in the morning to rehydrate
your body I don't put any electrolytes
in it I don't put any lemon in it I
don't put anything in my water I just
drink H2O with nothing else um and how I
got into this habit very quick trick and
um hack even though I hate that word uh
is I get that ready before bed so my
morning routine starts before I go to
sleep now I'm not one of those intense
guys that like you know needs to put gym
clothes on to sleep in my gym clothes
that I wake up in the morning I'm ready
to go I've studied and I did some
research for this video because there
are so many morning routine videos and
commentaries out there and it was two
things stood out to me number one the
level of insanity that some people go
through in order to get up early and
have a like 4-Hour morning routine and
number two the fact that nobody really
talks about how ething hard
it is to develop a proper morning
routine for most people right if you are
like me it took me ages to develop a
rigorous healthy morning routine anyway
back to the plot back to the story I get
my water ready at night so before I go
to bed I go get my water jar uh I have a
very specific cup again you want to
ritualize these things the more that you
can ritualize these things and anchor
them in the more you are going to um
embed and ingrain into your brain this
habit our brain remembers patterns your
brain is a pattern recognition machine
and so if you want to have healthy
morning routines and habits you have to
create these patterns that allow your
brain to move things from a conscious
laborous Choice into a subconscious and
unconscious decision and response that
your body naturally has so every night I
just go get a big jug of water something
like this if you're watching me and I go
upstairs and that sits by my bedside so
that when I wake up in the morning I
have that there I chug that in the
morning I drink a full mason jar of
water first thing in the morning and
then it's time for the double s stretch
and sunlight now caveat to this is that
normally my son is up with me and so
part of my morning routine is giving him
a banana and peanut butter because he
has his own morning routine and that
includes banana and peanut butter every
single day uh he's three and he just
loves that [ __ ] so we'll have a banana
and peanut butter and then we go outside
for stretch and sunlight now depending
on the time that you are waking up you
may not have sunlight so you will want
to get a uh a red light uh of sorts and
something that's low in EMF and that is
going to simulate the type of light that
is going to be good for your skin your
eyes um for helping you get into your
proper sleep cycle later on in the day
hitting your circadium Rhythm yada yada
y all the scientific benefits that are
there that you have probably heard about
uh if you don't have sunlight early in
the morning or it's winter time like
here the sun doesn't come out until you
know 8: a.m. in the morning and I've
been up for two or two and a half hours
so get that red light and then stretch
so what my son and I do he comes outside
with me and we will stretch outside if
it's winter I will put you know jacket
and a tuque on yes a toque not a beanie
because we are Canadian and the proper
word is toque uh but we will get dressed
and we'll go outside and we will stretch
I have a stretching song that I sing
with him that he sings with me and he
usually participates in the first two
stretches and then he you know screws
off and does his own thing but um I will
do a certain series of yoga stretches uh
downward dog sun salutations I'll do
some tai chi I will do some stretches
that actually incorporate breath work
into the stretches um I'm actually in
the process of producing something
called The Men's morning toolkit so I
will give you that soon which will have
all of the guided meditations guided
breath work practices guided stretches
that I have um that will help you with
your morning routine so that's coming
soon just know that so I'll do SNS
stretch and sunlight if it's in the
summer I'm usually doing it in shorts no
t-shirt on I'm trying to get in as much
sun as possible then we move to breath
work I will either do whim Hoff breath
work I will do some form of Kundalini
breath work or pronomic breathing um or
I will do some some breathing techniques
that I learned when I was singing it all
depends on where my body is at and what
my body is needing that morning and this
is the really crucial part that I
learned about a morning routine that I
want to share with all of you you have
to find a routine that works for you and
your body I tried to do everybody's
routine that I could find you know I
listened to Tim Ferris and did his
routine I listen to this person who did
their routine I listen to Robin Sharm
did his routine and most of them just
didn't work for me they felt rigid they
didn't really fit in with my mind and my
body and they just didn't really feel
right for me and so take all of what I'm
saying and Implement what works and
throw out what doesn't you are going to
have to find the right morning routine
jacket as you as it were that fits for
you so I do my breath work after my
stretching and then I'll go into a heavy
workout now there's two forms of
workouts that I have I'm going to have
another video on this soon probably
um I split my workouts up into one week
I'll do hit training so high-intensity
interval training the next week I will
do very heavy hypertrophic strength
training and sometimes I will do stuff
like gvt which is German volume training
which uh is not for the faint of heart
it's a very intense format you do
basically 10 reps 10 sets at
60% uh of your Max and so like if you're
going to do chest as an example you
would do bench press and you would do 10
sets of 10 reps at 60% your max which is
100 reps uh it's a lot of weight to
press it can be taxing on your body so
make sure that you stretch don't skip
the stretching part if you're going to
start doing something like gvt but I'll
split them up mostly because I noticed
that for my body personally when I do
really heavy uh weight
training consistently you know five six
days a week because I like to work out a
minimum of six days a week well minimum
5 days a week but mostly 5 six days a
week I noticed that for my body when I'm
doing stuff like gvt or really heavy
strength training if I do that
repeatedly uh then that's taxing on my
body whereas if I do one week heavy
weights and strength training one week
hit training which is very very good for
fat loss uh very very good for your
cardio uh very very good for chiseling
then that offsets and it actually
improves my ability to strength train I
also do um Mixed Martial artarts so I do
Muay Thai I do that once or twice a week
just depending on my schedule next is
the cold now I will either do a cold
plunge before or after just depending on
the workout that I'm doing when I am
doing heavy lifting strength training
then I will do a cold plunge before but
I will not do it after research and
Studies have shown that if you do a cold
plunge after doing hypertrophic training
it can actually decrease your gains
which why why would we want that you
don't want that however if I am doing
high-intensity interval training cold
plunges are exceptional for recovery and
so I will usually do a high-intensity
interval training and then maybe I'll do
a cold plunge after or I'll have done it
before if I don't have time in my
morning then I will just take a fully
cold shower um which is oddly enough
much more uncomfortable than just doing
the cold plunge anyway after the cold
therapy after the cold plunge I will do
journaling so there's two more steps
there's just this one and one more I
will journal and what I would recommend
is very very strongly I would recommend
what I call stream of Consciousness
journaling stream of Consciousness
journaling s CJ and stream of
Consciousness journaling is exactly as
it sounds you write down whatever is in
your head you write out the challenges
that you're having in your relation
reltionship you write out the questions
that you are trying to figure out the
problems that you're trying to solve you
write out the existential angst that is
bouncing around in your Noggin on a
day-to-day basis but you just let
everything that is churning in your head
out onto a piece of paper and when I
first started this practice it was both
Illuminating and frustrating because one
I realized how much was in my head that
didn't have an outlet and number
two it was a little frustrating at first
cuz I was like what do I do like there's
no real direction to this and I'm
literally just supposed to like write
out and so you know sometimes for the
first few weeks it was just me writing
out like this feels dumb and I'm not
really too sure what I'm supposed to be
writing and you know what do I put on
this paper and so set a timer for
minimum 10 minutes usually 10 to 15
minutes or more when I was journaling
extensively I would do like 45 minutes
of journaling every day I found it to be
incredibly helpful and has been one of
the most revolutionary tools um
transformational Tools in my life stream
of Consciousness journaling allows you
to allows you to work through some of
the problems that you are dealing with
allows you to see it on a piece of paper
allows you to get it out of your brain
and usually what happens is a good
amount of clarity after you're able to
get it out of you right it's kind of
like oh this is going to be a great
analogy if you know what post nut
Clarity is stream of Consciousness
journaling is kind of like a a post
putting it on paper uh Clarity where
just the simple Act of getting it out of
your head can sometimes there's the pun
there it is just the simple Act of
getting it out of your head
uh [ __ ] can can be a very very helpful
resource and Tool and for me personally
I have found that to be much more
effective than any other journaling any
other type of journaling that I have
ever come across and I've tried a lot
now the last piece I'm going to leave
you with is connection you've probably
noticed that I spend a lot of my morning
routine or I spend some of my morning
routine with my son and my wife and
they're a part of my mornings uh even
before I was married and had a kid
connection and friendship was a very
important part of my morning routine and
I think that for so many men we walk
through life in silence you know we do
our morning routine in Silo we go to
work in a silo we're traveling in Silo
you know we're not talking to anybody as
we commute we come home you know we
barely talk to the people that were
around and we feel alone and so part of
my morning routine has always been to
find connection even when I was single I
would you know go work out with buddies
in the morning at 6:30 a.m. even when I
was single I would have you know coffee
connections before I went to work with
buddies with friends um and that that
for me is a very integral part and so I
love trying to find ways to have
connection as a part of my morning
routine because it's not morning
routines aren't just about how you lead
yourself becoming a more effective
self-led man having a deeper sense of
discipline it's also about setting
yourself up to do life well and part of
doing life well is relationships and so
you've probably noticed me talking about
I stretch my son as a part of of it I do
breath work my son is a part of it he
might not stay for very long but there's
a connective tissue that's there and so
I would encourage you to find ways to
embed
connection into your morning routines
all right thank you so much for joining
me thank you so much for tuning in leave
your comments thoughts and questions
below if you're watching this on YouTube
and if you're tuning in on the podcast
hit me up on Instagram at man talks
thank you so much and as always this is
Conor beaten signing off
[Music]
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