"THE 1 BILLION DOLLAR MORNING ROUTINE" - Daily Habits of The World's Most Successful People

Summary

The speaker emphasizes the importance of establishing a consistent morning routine for mental clarity and productivity. They share their personal experience of waking up early, around 6 a.m., and engaging in physical activities like running and cold water immersion to jump-start their day. The speaker also highlights the significance of natural light exposure for enhancing sleep, energy, and mood. They discuss the impact of a large breakfast on anxiety and metabolism, and offer advice on creating daily micro-routines for success. The script is a blend of personal anecdotes and actionable tips for improving one's morning habits and overall well-being.

Takeaways

• 🕒 The speaker wakes up early, between 3:30 and 6:30 a.m., to exercise and train their brain to be decisive and prompt.
• 🏋️‍♂️ They emphasize the importance of starting the day with physical activity, such as cardio or weight lifting, to increase energy and reduce anxiety.
• ⏰ Consistency in waking up at the same time every day is crucial for regulating sleep, energy levels, and overall productivity.
• 🌞 Exposure to natural sunlight early in the morning is essential for improving sleep, mood, wakefulness, and metabolism.
• 🍳 Eating a large, protein and fat-heavy breakfast is recommended to maintain energy and prevent metabolic dysregulation caused by anxiety.
• ⏱ The speaker works long hours, often 14 hours a day, with a focus on efficiency and productivity.
• 💪 Engaging in physically and mentally challenging activities daily helps build resilience and strength, both physically and emotionally.
• 🧠 The speaker practices 'priming' by dedicating 10 minutes each morning to personal and business development, emphasizing the importance of time investment in self-improvement.
• 💧 Staying hydrated and doing cognitively or physically demanding tasks early in the day sets a productive tone for the rest of the day.
• 🚫 Overcoming fear and anxiety is achieved by pushing through discomfort and maintaining a disciplined routine, which in turn builds mental and physical strength.

Q & A

What is the speaker's morning routine like?

The speaker wakes up between 6 and 6:30 a.m., works out, has breakfast, and then goes to the gym and work. They emphasize the importance of waking up early and starting the day with physical activity.

Why does the speaker start their day with a workout?

The speaker starts their day with a workout to train their brain to act immediately when they decide to do something, and to wake up their body with cortisol, which helps them spring out of bed.

What does the speaker suggest for those who are anxious or over-analytical?

The speaker suggests getting up at the same time every day, eating a large breakfast rich in fat and protein, engaging in physical exercise like weight lifting, and establishing a daily routine.

Why is it important to get natural light in the morning according to the speaker?

Getting natural light in the morning is crucial for regulating sleep, energy, mood, wakefulness, and metabolism. It sets off a series of neurobiological and hormonal processes that are beneficial for overall health.

What is the significance of the speaker's cold water routine?

The speaker uses the cold water routine to train their brain for immediate action and to experience a sense of accomplishment and wakefulness after the initial discomfort.

How does the speaker approach their workday?

The speaker works very efficiently, aiming to work as fast and hard as possible, typically putting in about 14 hours a day, with the goal of being the best in sales and outworking the competition.

What does the speaker mean by 'priming' and why is it important?

Priming refers to the speaker's practice of dedicating 10 minutes each morning to focus on personal and business aspects of life, aiming to be in a strong emotional state before starting the day.

How does the speaker's morning routine change based on their priorities?

The speaker adjusts their morning routine based on what is most important to them at the time. For instance, if getting in shape is a priority, they ensure to hit the gym first thing in the morning.

What is the speaker's view on the role of effort in business success?

The speaker believes that effort is the most controllable factor in business success, emphasizing the importance of working harder and smarter than the competition.

What does the speaker recommend for someone looking to improve their morning routine?

The speaker recommends waking up at the same time every day, seeking natural sunlight, hydrating, and doing one cognitively and one physically challenging task daily.

Outlines

00:00

🏋️‍♂️ Early Morning Workouts and Consistency

The speaker emphasizes the importance of waking up early and engaging in a morning workout routine. They wake up between 3:30 and 6:30 AM and start their day with cardio, followed by breakfast and a gym session before work. The speaker highlights the psychological benefits of this routine, such as training the brain to act immediately and not procrastinate. They also discuss the physiological effects of exercise, like increasing cortisol levels to wake up the body. The speaker suggests that waking up at the same time every day and exposing oneself to sunlight early can significantly impact sleep, energy, mood, and metabolism. They also touch on the idea of setting daily micro-routines and the importance of a large breakfast for managing anxiety.

05:01

🌞 Harnessing Sunlight and Overcoming Anxiety

The speaker discusses the benefits of seeking natural sunlight in the morning, explaining how it can positively affect sleep, energy, mood, and metabolism. They mention that even on cloudy days, the sunlight that filters through the clouds is more beneficial than indoor lighting. The speaker also talks about their personal morning routine, which includes physical and cognitive challenges to stay strong and focused. They emphasize the importance of effort and self-awareness in business and personal life, suggesting that a disciplined approach to daily tasks can lead to success. The speaker also shares their belief in the necessity of a morning routine that aligns with one's most important priorities, and the psychological benefits of pushing oneself beyond comfort zones to build courage and strength.

Keywords

💡Consistency

Consistency refers to the practice of maintaining a regular routine or schedule without significant variation. In the context of the video, the speaker emphasizes the importance of waking up at the same time every day to train the brain to be disciplined and responsive. This is illustrated by the speaker's own routine of waking up early, whether it's 4 a.m. or 6 a.m., to engage in physical exercise and mental preparation, highlighting the theme of building a reliable and effective morning routine.

💡Discipline

Discipline is the ability to control one's actions and emotions, often in accordance with a set of rules or a personal code. The video underscores the significance of discipline through the speaker's commitment to a strict morning regimen, including cold water immersion and rigorous exercise. This discipline is portrayed as a means to cultivate mental strength and resilience, as exemplified by the speaker's unwavering commitment to start their day with a workout regardless of their initial reluctance.

💡Morning Routine

A morning routine is a sequence of activities performed upon waking to set a positive tone for the day. The video's central theme revolves around the establishment of a morning routine that includes exercise, exposure to sunlight, and mental priming. The speaker details their routine, which starts with a workout and ends with cognitive and personal development tasks, to demonstrate how a structured start to the day can enhance productivity and mental well-being.

💡Cold Water Immersion

Cold water immersion is the act of exposing oneself to cold water, often as a form of physical therapy or to stimulate the body's response. In the video, the speaker describes their practice of starting the day with a cold water immersion to 'train the brain' for immediate action and to experience a post-immersion invigoration. This practice is used to illustrate the concept of pushing beyond initial discomfort for long-term benefits.

💡Cortisol

Cortisol is a hormone produced by the adrenal glands that plays a role in stress response and regulates various bodily functions. The video mentions cortisol as a wakefulness trigger, where the speaker explains that the stress of exercise and cold water immersion can stimulate cortisol production, helping to 'spring out of bed' and start the day alert and energized.

💡Fight or Flight Mode

The fight or flight mode is a physiological response to perceived threats, preparing the body to either confront or flee the situation. The video references this mode in the context of exercise, where the speaker intentionally puts their body in a state of stress to simulate the fight or flight response, thereby increasing alertness and mental clarity.

💡Anxiety

Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome. The speaker addresses anxiety by suggesting strategies such as a consistent wake-up time, a large breakfast, and physical exercise to mitigate its effects. These recommendations are part of a broader discussion on how to manage mental health and maintain a productive daily routine.

💡Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life. In the video, the speaker connects a proper morning routine, including breakfast and exercise, to the regulation of metabolism, emphasizing the importance of starting the day with a balanced meal to prevent insulin spikes and maintain metabolic health.

💡Effort

Effort is the exertion of physical or mental energy to achieve a goal or complete a task. The video's speaker stresses the importance of putting in consistent and maximum effort in work and personal life, suggesting that this is a key determinant of success. The speaker's own work ethic, characterized by long hours and dedication, exemplifies the concept of effort in action.

💡Self-Awareness

Self-awareness is the capacity for introspection and the ability to understand one's own character, strengths, and weaknesses. The video mentions self-awareness as a critical component of personal and professional development. The speaker encourages viewers to be conscious of their abilities and to leverage them effectively, which is integral to the video's message of personal optimization and success.

Highlights

The importance of waking up at the same time every day to train the brain for discipline and prompt action.

Waking up early, around 6 a.m., to engage in physical activity for mental clarity and motivation.

The transformative power of running and its impact on daily life and discipline.

Using physical discomfort, like cold showers, as a tool to build mental strength and resilience.

The significance of natural light exposure early in the morning for enhancing sleep, energy, mood, and metabolism.

The benefits of a large breakfast rich in fats and proteins for managing anxiety and maintaining metabolic balance.

The role of physical exercise, such as weight lifting, in alleviating anxiety and promoting mental well-being.

Establishing daily micro-routines to improve efficiency and maintain a strong emotional state.

The practice of starting each morning with a physically challenging task to condition the mind for daily challenges.

The necessity of 10 minutes of priming each morning for both personal and business aspects of life.

The psychological benefits of engaging in physically demanding activities to build courage and overcome fear.

The impact of consistent morning routines on long-term success and productivity.

The strategy of focusing on the most important task first thing in the morning to ensure it gets done regardless of the day's challenges.

The concept of working as if someone is trying to take everything away to maintain a competitive edge.

The necessity of self-awareness and effort in business to outperform competitors and achieve success.

The idea that there is no default template for success, but there are practices that can optimize one's chances of achieving it.

The importance of controlling what is within one's power, such as effort, to influence business outcomes.

Transcripts

I work out twice before everyone wakes

up so my call time is at seven then you

back your clock up four hours and then

that's when I get up

but I do it for a different reason I do

it to train my brain to say when I say

now it means now when I say go we go I

don't stand there because it's cold and

go maybe in a minute when I'm ready I'm

waking up these days around 6 a.m 6 30

a.m I get up around somewhere between

six and eight every morning I wake up at

3 30 more and four o'clock in the

morning

so it started off four o'clock in the

morning where I'd start myself with my

cardio then I'd have breakfast and then

I would go to the gym and then I'd go to

work every day off jump out of bed it

starts first of all every morning I get

up and people think I love to run I

don't running has changed my life

because every morning I know I'm gonna

do it not wanting to be just you know

uncomfortable I put myself in the

dungeon boom that wakes you up okay you

need that cortisol to get you springing

out of bed you're in the gym you're

struggling you're out of breath you're

pushing hard you're putting yourself

into that stressful fight or flight mode

other days you gotta work a little bit

more for it and for me what I've learned

is

those hard days the days that are the

most challenging are always the most

rewarding get up at the same time every

day and I would recommend in the morning

because that's when people generally get

up and it's good to do

if you have a good reason not to when I

wake up I make a beeline for sunlight

the single best thing you can do for

your sleep your energy your mood your

wakefulness your metabolism is to get

natural light in your eyes early in the

day I would say this is the fundamental

step of any good morning and if you

don't do this enough you are messing

yourself up in a number of ways this is

your time but you have to get your head

straight and you got to get your energy

strong and that's not easy and if you

don't have 10 minutes for your life you

don't have much of a life

all right what does my average daily

schedule consist of well that's fairly

straightforward I get up around

somewhere between six and eight and then

I work till 10 as as hard as I can flat

out every single day so when I've been

doing that for

with very little variation although it's

been much more extreme in the last year

for like since 1985 like I work probably

well I work I would say 14 hours a day

at least 14 hours a day and so that's

about 100 hours a week and uh that time

that I don't do that I spend with

friends and but mostly with my family

and so um yeah and I work as efficiently

as I possibly can I'm always trying to

do everything I can as fast as I

possibly can and I'm accustomed to that

because like I said I've been doing it

for I've been doing it for 30 years if

you are an anxious person and that's

manifesting itself in say neurotic over

analysis there's two things you can do

very rapidly three things really that

will help quell that

um well four things even number one

get up at the same time every day and I

would recommend in the morning because

that's when people generally get up and

it's good to do what everyone else does

unless you have a good reason not to

number two eat a large breakfast right

keep it carbohydrate light you know

don't don't eat don't toast and like uh

and Fruit Loops that's not going to do

the trick make it fat and protein heavy

and eat more than you want you might say

I'm not hungry in the morning it's like

this has nothing to do with what you

want or what your appetite is it's like

you need to eat in the morning if you're

an anxious person and you don't eat in

the morning and then you stress yourself

out your body hyper produces insulin it

takes all the blood sugar out of your

blood and that dysregulates your

metabolism for the entire day you can't

reset it till you go to sleep at night

and I've had lots of anxious clients who

would say fall into the over analytic

category who were like virtually cured

by eating a large breakfast every

morning I would highly recommend that

you could try some physical exercise

weight lifting is really good for curing

anxiety another thing you could do as I

alluded to earlier today is to make a

schedule and start attending to your

daily micro routines well there I have

certain fundamentals that haven't

changed you know I think I've shared

with you before the first thing I do

every single morning is I go in freezing

cold water and I've shared this with

many people it's not because I'm a

masochist but uh because it moves the

lymph of your body as you well know and

when you jump in it never feels good to

go in but getting out you feel

incredible but I do it for a different

reason I do it to train my brain to say

when I say now it means now when I say

go we go I don't stand there because

it's cold and go maybe in a minute when

I'm ready and I think I've shared with

you before I don't think I've ever had a

morning I look forward to jumping in

that water ever but I always do it

because I've trained my brain this is

how we work and if you train your brain

to do that every single day then it'll

do it on the more difficult and

important things in life but I also then

I do my priming I think you're familiar

with which is I do 10 minutes and I pick

10 minutes because if I said do 20

minutes or 30 I don't have right but if

you don't have 10 minutes for your life

you don't have much of a life so I work

on both business side of the life and

personal one of each and in order for

either one of those the work you need to

be in a strong emotional state and if

you start with your body like you know I

start every morning in my cold water

staying morning with my workout I

started every morning I'm feeding my

mind right so there's certain things you

got to do physically so you're strong

enough to remember the truth because

remember fear is physical

you feel your throat or your gut so it's

courage courage doesn't mean you're not

afraid it just means you're strong

enough you push through in spite of the

fear right and courage feels different

in the body so when you go lift or you

go for a Sprint or a strong run or you

jump in that freezing water when you

push your mind you go beyond what's

comfortable you feel a strength inside

you and that strength will help you to

change your body your emotions

relationships whatever uh I'm waking up

these days around 6 a.m 6 30 a.m when I

wake up I make a beeline for sunlight

the single best thing you can do for

your sleep your energy your mood your

wakefulness your metabolism is to get

natural light in your eyes early in the

day and if you live in an area where

it's very cloudy outside just know that

the sunlight the photons coming through

that cloud cover are brighter than your

brightest indoor lights I would say this

is the fundamental

step of any good morning and if you

don't do this enough you are messing

yourself up in a number of ways this

sets in motion a huge number of

different

neurobiological and hormonal Cascades

that are good for you reduces stress

late at nights offsets cortisol a

million different things really I

hydrate I drink water and then I have

this obsession with trying to do one

cognitively hard thing a day one

and one physically hard thing a day in

that 90 minutes I'll typically try and

read a research article start to finish

or I'll work on a document that I might

be doing a grant or research paper you

know so I don't I don't think there's a

default default template for success but

I think there's things that you can do

to put yourself in the best position to

succeed you know I talk about the one

thing in business you can control is

effort you know um going out there and

sales curing all you know so I I think

you know and I agree with your point

that there are things that if you do

them you put yourself in a best position

to succeed you know they're out there

trying to take you down and they're not

just going to sit still and if you're

good really really good you're going to

inspire them to work even harder faster

better and so you have to be you know

very self-aware of what you're good at

and what other people are good at and

that's that's the brains part and that's

the effort part as well because look if

you're competing with me you you better

know what you're doing otherwise I'm

gonna kick your ass you know and you're

not gonna outwork me and so you know the

combination is usually what kills

businesses early on more than if you

outwork everybody if you try to be a

little smarter than everybody if you try

to be a better salesperson than

everybody if you try to be better

prepared than everybody you've got your

best chance because if you don't do it

and somebody else does

you know I have the same work like

someone's trying to take it all away

from you you know work you can actually

work like someone's spending 24 hours

working 24 hours to take it all away

from you and that's kind of the way I

look at it now when I think about a

morning routine and what order I'm gonna

do things in then it has to do with

what's going on in my life at that point

what's the most important thing to me in

that moment so when I'm really focused

on getting my physique in order I'm

focused on

um the gym as being the the thing that I

want to make sure that no matter what

else happens during the day I get that

done then I do that first and that

really is what slot number one is for in

any morning routine is what is the most

important thing that you know no matter

what else Falls by the wayside during

this day if it gets crazy things will

crop up that I know that I'm going to

get that thing one of the beliefs you

have to get in line is that it's worth

getting out of bed that you want to do

this new thing that you want to stop

doing thing a and start doing things be

you're in the gym you're struggling

you're out of breath you're pushing hard

you're putting yourself into that

stressful fight or flight mode boom that

wakes you up okay you need that cortisol

to get you springing out of bed let me

tell you one set

I'm breathing heavy my blood is pumping

and boom all of a sudden I'm wide awake

this is your

s and heard nothing but fear so you got

to Take Back Control

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