Ditch the "Expert's" Morning Routine: Do This Instead

Summary

In 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

00:00

🛌 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.

05:00

🌙 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.

Keywords

💡Morning Routine

A morning routine refers to the series of activities one engages in upon waking up to start the day. In the video, the concept is central to the theme, as it discusses the importance of having a personalized morning routine that suits individual needs rather than following a one-size-fits-all approach. The script mentions that the morning routine one has is not the problem but rather the individual's approach to it.

💡Self-Awareness

Self-awareness is the conscious understanding of one's own character, feelings, motives, and desires. In the context of the video, self-awareness is crucial for designing a personalized morning routine. The speaker emphasizes the need to understand one's own needs and energy levels upon waking to create an effective morning setup, as illustrated by the advice to consider how one feels in the morning and what responsibilities one has.

💡External Solution

An external solution refers to a method or strategy that addresses a problem by focusing on factors outside of the individual. The video argues against the idea of using external solutions like a 'perfect morning routine' to fix internal problems. The script points out that trying to fix an internal issue with an external solution is ineffective and suggests focusing on internal needs instead.

💡ADHD

ADHD stands for Attention Deficit Hyperactivity Disorder, a neurodevelopmental condition characterized by difficulty with attention, impulsivity, and hyperactivity. The video is aimed at individuals with ADHD, who may struggle with morning routines due to their condition. The speaker, an ADHD coach, provides advice tailored to this audience, such as the suggestion to externalize tasks to avoid relying on memory.

💡Change

Change, in this context, refers to the modification of habits or routines. The video discusses the common mistake of trying to change too many things at once in a morning routine, which can lead to failure. The speaker advises starting with the easiest change and building momentum over time, as seen in the script where it's suggested to implement changes one at a time to avoid overwhelming oneself.

💡Momentum

Momentum, in the context of habit formation, is the gradual build-up of a habit's practice that makes it easier to continue over time. The video emphasizes the importance of building momentum by starting with small, manageable changes to a morning routine. This is exemplified by the advice to implement changes one at a time, allowing each new habit to become second nature before adding another.

💡Failure

Failure, in the video, is discussed in the context of attempting to follow an ineffective morning routine or making too many changes at once. The speaker warns against the tendency to internalize failure as a reflection of one's character, especially for those with ADHD. The script highlights the importance of setting oneself up for success by making gradual, manageable changes to avoid failure.

💡Evening Routine

An evening routine is a series of activities performed in the evening to prepare for the next day. The video points out that a good morning routine actually starts the night before, emphasizing the impact of how one ends their day on the following morning. The script provides examples of evening activities such as taking melatonin, magnesium, or CBD to facilitate sleep and suggests doing bedtime routines early to make it easier to go to bed when tired.

💡Success

Success, in the context of the video, is achieving an effective and personalized morning routine that sets one up for a productive day. The speaker discusses the importance of setting oneself up for success by understanding individual needs and making gradual changes. The script illustrates this by advising to start with the easiest change and to prepare for the next day's routine the night before.

💡Personalization

Personalization refers to tailoring something to an individual's preferences or needs. The video's theme revolves around the idea that a morning routine should be personalized to suit the individual's unique requirements. The script criticizes the pursuit of a 'perfect' routine that may not align with one's own needs and suggests focusing on self-awareness to create a routine that is truly personalized.

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