The "1 Billion Dollar Morning Routine" - Habits of the World’s Most Successful People

Summary

The speaker emphasizes the importance of establishing morning rituals for a productive day. They share their ideal morning routine, which includes recalling dreams, making the bed, hydrating, taking probiotics, practicing breathing techniques, meditating, doing a short workout, taking a cold shower, journaling, and setting daily goals and emotions. They also mention the benefits of cold therapy and the significance of being proactive rather than reactive in the morning to set a positive tone for the day.

Takeaways

• 🌟 **Morning Rituals**: Establishing regular morning rituals can set a positive tone for the day.
• 🛏️ **Dream Recall**: Upon waking, recalling dreams can help process subconscious thoughts.
• 🧊 **Hydration and Supplements**: Starting the day with a glass of water and probiotics supports hydration and gut health.
• 🌬️ **Breathing Exercises**: Practicing breathing techniques can enhance oxygenation and mental clarity.
• 🧘 **Meditation**: A daily meditation routine helps in achieving a clear and focused mind.
• 🏋️‍♂️ **Morning Movement**: Engaging in quick physical activity after meditation can energize the body.
• 🚿 **Cold Showers**: Taking cold showers can reset the nervous system and reduce inflammation.
• ✍️ **Journaling**: Writing in a journal can be therapeutic and help in self-reflection and goal setting.
• 📝 **To-Do and To-Feel Lists**: Creating daily to-do and to-feel lists can guide actions and emotions.
• 📚 **Reading**: Allocating time for reading in the morning can enrich knowledge and stimulate the mind.
• 🥤 **Brain Smoothie**: Consuming a nutritious brain smoothie can provide essential nutrients for cognitive function.
• 🧠 **Brain Training**: Engaging in brain training exercises can enhance cognitive abilities and mental performance.

Q & A

What is the significance of starting the day with rituals and routines?

Starting the day with rituals and routines helps create positive momentum and avoids being reactive. It sets a proactive tone for the day, allowing for better self-care and direction.

Why is recalling dreams important when waking up?

Recalling dreams is important because it allows you to process and integrate solutions that your subconscious mind has been working on during the night.

What is the significance of making your bed after waking up?

Making your bed is a success habit that contributes to positive momentum. It's a small task that can be completed with excellence, setting a tone for the rest of the day.

Why does the speaker emphasize the importance of hydration and taking probiotics in the morning?

The speaker emphasizes hydration and probiotics because they are essential for health. Hydration replenishes lost fluids, and probiotics support gut health, which is often referred to as the 'second brain'.

What role does breathing play in the speaker's morning routine?

Breathing is a crucial part of the morning routine as it helps to fully oxygenate the body and brain, preparing the speaker for the day ahead.

Why does the speaker meditate in the morning?

The speaker meditates in the morning to achieve mindfulness and clear the mind, setting a peaceful and focused tone for the day.

What is the purpose of the brief intense movement after meditation?

The brief intense movement after meditation serves to wake up the body, increase heart rate, and prepare it for the day ahead, beyond the scope of daily exercise.

Why does the speaker take a cold shower in the morning?

The speaker takes a cold shower to reset the nervous system and reduce inflammation, as cold therapy is believed to be powerful for these purposes.

How does journaling fit into the speaker's morning routine?

Journaling is a part of the speaker's morning routine where they reflect and plan, believing in the power of writing to clarify thoughts and set intentions for the day.

What is the significance of the to-do list and the 'to feel' list in the speaker's routine?

The to-do list helps the speaker accomplish tasks, while the 'to feel' list ensures that the speaker designs their day to experience certain desired emotions, promoting intentional living.

Why does the speaker include a 'to be' list in their morning routine?

The 'to be' list helps the speaker define the kind of person they want to be that day, focusing on qualities like being a good partner, friend, leader, or teacher.

What is the purpose of the brain training exercises in the speaker's morning routine?

Brain training exercises are included to jumpstart the mind and body, preparing the speaker for the day with enhanced cognitive function.

Outlines

00:00

🌅 Morning Rituals for a Productive Day

The speaker emphasizes the importance of establishing morning rituals to set a positive tone for the day. They suggest starting with recalling dreams to tap into the subconscious mind's problem-solving capabilities. Following this, making the bed is recommended as a quick success habit that sets the tone for the day. The speaker then advises drinking a glass of water and taking probiotics to support gut health, often referred to as the 'second brain.' Breathing exercises are next, focusing on techniques like box breathing or alpha breathing to oxygenate the body and prepare the mind. Meditation is practiced for about 20 minutes to achieve a clear and focused state of mind. A brief period of intense movement, such as burpees or crunches, is suggested to awaken the body. A cold shower is taken for its therapeutic benefits, including resetting the nervous system and reducing inflammation. The routine concludes with personal grooming, making a brain-boosting tea, journaling to reflect and plan, and setting a to-do list with a focus on accomplishing three work and three personal goals.

05:03

📝 Cultivating Emotions and Personal Growth

In the second paragraph, the speaker discusses the significance of intentional emotional states and personal growth. They introduce the concept of a 'feel list' to design one's emotional experiences throughout the day, aiming for feelings like love, curiosity, connection, and gratitude. The speaker also mentions a 'to be list,' which outlines the roles and characteristics one wants to embody, such as being a good partner, friend, leader, or teacher. Reading for 20-30 minutes is highlighted as a way to start the day with intellectual stimulation. The paragraph concludes with the speaker's routine of making a 'brain smoothie' with blueberries, avocado, leafy vegetables, and other ingredients to support cognitive health. They also engage in brain training exercises from Quick Learning's online programs to enhance skills like speed reading, memory, and thinking. The goal is to activate the mind and body for a productive day ahead.

Keywords

💡Morning Routine

The morning routine refers to the series of activities one performs after waking up. In the video, the speaker emphasizes the importance of establishing a structured morning routine to set a positive tone for the day. By automating these rituals, such as making the bed or hydrating, one can create momentum and focus on higher-priority tasks, thereby 'winning the morning' and, ultimately, the day.

💡Momentum

Momentum in the context of the video refers to the positive energy and progress generated by starting the day with intentional actions. The speaker discusses how completing small tasks, like making the bed, can create a sense of accomplishment that builds throughout the day, propelling one towards larger goals. This concept highlights the importance of starting the day with purpose to create a 'success habit.'

💡Self-Care

Self-care involves activities and practices that individuals engage in to maintain their physical, mental, and emotional well-being. The video underscores the significance of dedicating time in the morning for self-care practices such as hydration, breathing exercises, and meditation. These routines help maintain a balanced and focused mindset, enabling individuals to approach the day with clarity and intention.

💡Meditation

Meditation is a practice that involves focusing the mind and achieving a state of mental clarity and emotional calm. In the video, the speaker highlights the importance of meditation in the morning to clear the mind and prepare for the day ahead. This practice is emphasized as a crucial component of the morning routine, contributing to mindfulness and reducing stress.

💡Cold Therapy

Cold therapy, mentioned in the video as taking a cold shower, is a technique used to reduce inflammation and reset the nervous system. The speaker advocates for cold showers as a way to invigorate the body and mind, preparing oneself for the challenges of the day. The practice is linked to the broader theme of using physical rituals to enhance mental and physical well-being.

💡Journaling

Journaling involves writing down thoughts, experiences, and reflections. In the video, journaling is presented as a powerful tool for self-reflection and goal setting. The speaker suggests that maintaining a journal can help clarify thoughts, document progress, and establish intentions for the day, contributing to personal growth and success.

💡To-Do List

A to-do list is a list of tasks that one plans to accomplish within a specific period. The speaker emphasizes the importance of organizing daily tasks through a to-do list, focusing on completing three key tasks for work and three for personal life. This practice is highlighted as a way to ensure productivity and a sense of achievement by the end of the day.

💡Breathing Techniques

Breathing techniques refer to controlled breathing exercises that enhance oxygen intake and promote relaxation. In the video, the speaker mentions various breathing methods, such as box breathing and the Wim Hof method, as part of the morning routine. These techniques are used to fully oxygenate the body and mind, improving focus and reducing stress.

💡Thermostat vs. Thermometer

The thermostat vs. thermometer analogy is used to illustrate the difference between proactively managing one's emotions (thermostat) versus merely reacting to external circumstances (thermometer). The speaker encourages setting intentional emotional states for the day (like love, curiosity, gratitude) to avoid being swayed by external events, thereby taking control of one's emotional well-being.

💡Brain Training

Brain training refers to exercises and practices designed to improve cognitive functions such as memory, focus, and problem-solving. The speaker incorporates brain training into the morning routine, emphasizing its importance in 'jumpstarting' the brain. This concept aligns with the overall theme of preparing both the body and mind for a productive day.

Highlights

Winning the morning can lead to winning the day by establishing regular rituals and routines.

Routines and habits early in the day can create positive momentum and prevent reactive behavior.

Recalling dreams upon waking can help process and integrate subconscious solutions to daytime focuses.

Making the bed is a quick success habit that contributes to positive momentum.

Drinking a tall glass of water after waking helps combat nighttime dehydration.

Taking probiotics is essential for gut health, often referred to as the second brain.

Breathing techniques such as box breathing or alpha breathing are important for oxygenation.

Meditation in the morning helps clear the mind and set a positive tone for the day.

Short bursts of intense movement after meditation help wake the body.

Cold showers are beneficial for resetting the nervous system and reducing inflammation.

Journaling is a valuable practice for recording thoughts and tracking personal growth.

A to-do list with three work and three personal goals can lead to a sense of accomplishment.

A 'to feel' list helps design emotional states intentionally rather than by accident.

A 'to be' list outlines the roles and qualities one wants to embody each day.

Reading for 20-30 minutes in the morning is a way to start the day with learning.

Brain smoothies made with blueberries, avocado, and leafy greens support cognitive health.

Brain training in the morning through online courses can jumpstart the mind and body.

Transcripts

We've all heard that if you could win the morning you could win the day one of the ways to doing that is to create

Regular rituals and routines so you don't have to think about what you need to do and if you can set up routines and habits

especially early in the day you could

benefit from this science and momentum and create positive momentum as opposed to being

reactive like how a lot of people do they pick up their phone the first thing they start reacting and driving distraction and and

Reaction as opposed to proactively spending time with self-care and self-love and having a vision and a direction for your day

So let's get into it. Now as I jump into this again. This is my ideal day

So sometimes I can't do all of this but I could do as many as I can

so the first thing I do when I wake up is I recall my dreams when you're dreaming is that you're actually

Processing and integrating and working on solutions your subconscious mind to the things that you're focusing on during the daytime

But most people forget their dreams after that I get out of bed and I make the bed

Okay

and now this is something that is obvious that most of you do but if you don't do it

Take two minutes and make your bed because that's a success habit

Right, if we're talking about positive momentum the science momentum getting things done checking things off doing it with excellence then make your bed

It's worse than one or two minutes because again how you do anything is how you do everything and have a good check

Mark on something like making your bed is very powerful because it teaches you to be able to do something

Really well and excellence like they do in the military

and the other benefit is when you come back at the end of the day you come back to success you come back to your

Bed already made after that

what I'll do is I'll go into the kitchen and I'll have a tall glass of water because you know

We we use a lot of water and most of us are very dehydrated at night. I'll take my supplements there

I take my probiotics, which is the big one because your gut is your second brain

We talked about quick brain, you know being your brain in your head

But you also have incredible amount of nerve cells and your gut and so I want to make Trump that's being fed. And and

Healthy so I take my probiotics

Then what I do is I do my breathing right? I'm thinking about the things on

Focusing on here. I'm thinking about excellence. I'm thinking about hydration. I'm thinking about oxygen whatever your breathing technique is

I focus on breathing. So whether it's box breathing or alpha breathing

Whether it's wim Hof's method

I do a breathing technique because I want to fully

Oxygenate my body and you know my brain which is obviously part of my body also as well and maybe we can do another episode

Dedicated towards that I do my meditation in the morning and also later in the afternoon or evening sometimes before I go to bed

But I always do an early morning meditation

I do it for about 20 minutes mindfulness is so important

So I want to have a clear mind as I enter the day and some meditation puts me in that space

15-20 minutes some of you use headspace have on some of you use the muse device use some kind of technology. I

Meditate then from there. I do one or two minutes of just movement and this could be different

It could be cal ascetics it give me burpees

But I just want to get into my body after I meditate

And so I move it my body pretty intensely for a couple minutes

And if I'm in a hotel room, maybe I'm just doing jumping jacks, but I'm basically I'm doing crunches for two minutes straight

I'm just waking my body that is not my exercise for the day

It's just for me to get my heart rate beating and getting some movement and in my body from there

I take a shower and I it's cold shower and I do believe in cold therapy. It works for me

It helps me to reset my nervous system ice baths are very powerful

Because it helps like if you hit your knee you put ice on it to reduce swelling and inflammation

It's cold therapy is a very powerful way of resetting your your nervous system and reducing inflammation

so I take a cold shower when I get out I go to my normal routine right of

Shaving and brush my teeth a lot of good stuff

Then I make a tea and my favorite tea is like a brain tea, you know

It's a it's a combination of gotu kola gingko lions made some MCT oil and some other gems as I go through it

I sip my tea, and that's where I write my journal and I'm a big believer in journaling

I've been doing it since I've been in college and I feel like some of the most amazing

Thinkers of our time and in history, they they journal and they keep Diaries. I mean you think about Edison einstein?

Da vinci even though their journals are are priceless right from there right from journaling since i'm writing and I liked writing

There's a lot of studies saying that handwriting is better than actually typing then since i'm writing already

i'm go to my to-do list and

We all have an ongoing most of us have an ongoing to-do list of things that we need to get done

For me the big thing is I just want to be able to accomplish

As a total win

Three things for work and three things personally and they don't have to be all epic big things. But I just feel like that if

I could get three of my work goals done on my to-do list and three of my personal things to do

Then it's been a great day. And you know, it's kind of like my friend clay a bear talked about a champagne moment

It's like your champagne moment when you're looking back at the end of the day saying yesterday. It was a great day

Today I crushed it today. I won and in addition to my to-do list. I

Also have a list to feel list

because I feel like

we are a lot of our who we are as our states and emotions and I think I don't want it to be just

Where I happen to feel a certain way by accident, it's but by its design, it's the metaphor

I always talk about the difference between a thermometer and a thermostat and thermometer reacts to the

Environment and I feel like sometimes if I act like a thermometer

I'm just gonna react to everything that's going on in my world and I just might have a some good positive states as

Opposed to being a thermostat where I said in advance a standard a goal, you know my firm. I too feel list certain feelings

I want to feel throughout the day so I could design it that way to feel loved to feel curious to feel bewilderment right connection

gratitude I

Also have besides that to-do list and to feel list. I also look at my to be list

Like who do I want to be today? And you know, do I want to be a good partner?

Don't be a good friend and a good a good leader a good teacher a good coach

I feel into what I want to be that day because not just about you know or not

It's kind of cliche but there's a truth to it. We're not we're not human doings, right?

We're human being so who don't want to be today?

from there

If I have time, I will make time for the things that are most important is I read I read for about 20-30 minutes

So after my I do my reading then I go and I um, I make my brain smoothie brain berries

Which are your blueberries and avocado and your leafy vegetables?

And water and everything and when I'm done with that smoothie

I go through my brain training in

One of our quick learning online programs at quick learning comm we have an online speed reading course online memory course

Thinking course academic success. Of course. That's right - my my brain training and I like to do it in the morning because

I want to jumpstart my brain my mind if you will

And also my body and that's the goal for me and that focusing in the morning

So after I do certain brain trainings which are all in our programs, then I really start my day

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