The Perfect Morning Routine Every Man Should Do (Science Based)
Summary
TLDRThis video script outlines a scientifically-backed morning routine consisting of 10 steps designed to boost motivation, energy, mental output, and productivity. Starting with waking up at 5 AM for better mental health and an extra 36 days of life per year, the routine includes gradually adjusting sleep schedules, adopting an expansive body position upon waking, and getting sunlight exposure. It emphasizes drinking water on an empty stomach to flush toxins and increase natural energy levels, followed by a morning gym session to energize the body for the day. The script also advises showering with BPA-free products to maintain testosterone levels and keeping showers short. Making the bed, eating a balanced breakfast, dressing professionally, and creating a focused to-do list are also part of the routine. Finally, the video encourages minimizing decision-making and maintaining the routine for at least a month to experience its benefits on productivity and mental health.
Takeaways
- ๐ Waking up early at 5 AM is associated with better mental health and provides extra time, leading to increased productivity.
- โฐ Gradually adjusting wake-up time by 5 minutes each day can help adapt to an earlier schedule without feeling overwhelmed.
- ๐ Starting the day with an expansive body position and exposure to sunlight can stimulate energy and improve mood.
- ๐ง Drinking water on an empty stomach in the morning flushes toxins, supports the lymphatic system, and enhances natural energy levels.
- ๐๏ธโโ๏ธ Morning workouts boost energy levels for the day and increase mitochondrial production in muscle cells.
- ๐ Wearing gym clothes to bed can prime the mind for a workout the next day, reducing the mental friction needed to get started.
- ๐ฟ Showering in the morning helps avoid body odor and can increase testosterone levels when avoiding certain chemicals like BPA.
- ๐ฐ Keeping showers short, around 5-10 minutes, is recommended by dermatologists and can be timed with products like shower steamers.
- ๐ Making your bed after waking up provides a sense of accomplishment and order, which can positively influence the rest of your day.
- ๐ณ Eating a nutritious breakfast or practicing intermittent fasting can boost brain power, improve concentration, and support health.
- ๐ Dressing in clothes that make you feel good, even when working from home, can enhance motivation and prevent feelings of sluggishness.
- ๐ Creating a daily to-do list focused on the top three tasks with the highest return on investment helps maintain focus and productivity.
- ๐ท Reducing decision-making in the morning routine by making it efficient and habitual can conserve mental energy for the day.
- ๐ Committing to the routine for a month can lead to noticeable improvements in productivity, mental health, confidence, and motivation.
Q & A
What are the benefits of waking up early according to the transcript?
-Waking up early is associated with better mental health output, which means being more positive, optimistic, and satisfied with life. It also adds more time to your life, providing extra hours each day and days each year, leading to increased productivity.
What are the three tricks suggested to gradually wake up earlier?
-The three tricks are: 1) Wake up five minutes earlier than usual each day, gradually adjusting until you reach the desired wake-up time. 2) Get out of bed immediately when the alarm rings and adopt an expansive body position to stimulate energy. 3) Get sunlight exposure for about 10 minutes to help the body feel more awake.
Why is drinking water on an empty stomach in the morning beneficial?
-Drinking water on an empty stomach helps flush out toxins, clean the lymphatic system, which is responsible for immunity, and increases the body's natural energy level without interrupting the cortisol release that naturally occurs upon waking.
How does working out in the morning affect the body's energy levels?
-Morning workouts fill the body with energy needed for the rest of the day by forcing the body to produce more mitochondria within muscle cells, thus increasing energy levels and alertness.
What is the significance of wearing gym clothes to bed to increase motivation for a morning workout?
-Wearing gym clothes to bed sets the mind in a gym-going framework, reducing the mental friction needed to get started with the workout in the morning.
Why is showering in the morning important and how can it affect testosterone levels?
-Showering in the morning is important to avoid body odor from sweat and oils. Using quality products without BPA or harmful chemicals can help increase testosterone levels, as some ingredients like alkistinals can act like estrogen and lower testosterone.
What is the recommended duration for a shower according to the transcript?
-The recommended duration for a shower is no more than 10 minutes, with a general rule of about five minutes according to board-certified dermatologists.
How does making your bed contribute to your morning routine and motivation?
-Making your bed provides a small win and a way to exert control in your life, which can lead to a dopamine hit, increasing motivation to complete the next task in your morning routine.
What should a healthy breakfast consist of according to the transcript?
-A healthy breakfast should consist of fiber, protein, and healthy fats, avoiding refined carbs that turn into sugar in the body.
What is the alternative to eating breakfast that is mentioned in the transcript?
-The alternative to eating breakfast mentioned is intermittent fasting, which has been suggested to prolong life and help with weight loss.
Why is it suggested to create daily uniforms for getting dressed in the morning?
-Creating daily uniforms helps to remove decision-making from the morning routine, allowing the individual to feel great and maintain motivation without wasting mental energy on choosing what to wear.
How should the to-do list be structured according to the transcript?
-The to-do list should focus on the top three most important tasks that will provide the highest return on time and investment. Other tasks can be listed below, but the primary focus should be on completing the top three tasks before the end of the day.
What is the final advice given to maintain the morning routine?
-The final advice is to not just try the routine for a day or two, but to commit to it for a month to see its effects on productivity, mental health, confidence, and motivation, which will help in sticking to the routine.
Outlines
๐ Morning Routine for Increased Productivity
The video script outlines a scientifically-backed morning routine consisting of 10 steps designed to boost motivation, energy, mental output, and productivity. The routine begins with waking up at 5 AM, which is associated with better mental health and an additional 36 days per year of available time. The speaker suggests three strategies to ease into this habit: waking up five minutes earlier each day, adopting an expansive body posture upon waking, and exposing oneself to sunlight for 10 minutes. Following this, the routine includes drinking water on an empty stomach to flush toxins and boost energy, attending a morning gym session to energize the body for the day, and showering to increase testosterone levels while avoiding BPA in plastic bottles. The use of quality grooming products is emphasized to prevent the absorption of estrogen-mimicking compounds.
๐ฝ๏ธ Optimizing Morning Habits for Health and Efficiency
Continuing from the previous paragraph, the script emphasizes the importance of making the bed, eating a balanced breakfast rich in fiber, protein, and healthy fats, or considering intermittent fasting for its potential health and weight loss benefits. It then highlights the significance of getting dressed in clothes that enhance motivation, even when working from home, and creating a daily uniform for efficiency. The speaker advises creating a to-do list focusing on the top three tasks that yield the highest return on time and investment, with a rule to complete these tasks before going to bed. To maintain the routine, the script recommends minimizing decision-making by automating the routine and committing to it for a month to observe its effects on productivity, mental health, confidence, and motivation.
Mindmap
Keywords
๐กMorning Routine
๐กWaking Up Early
๐กSunlight Exposure
๐กHydration
๐กMorning Workout
๐กTestosterone
๐กShowering
๐กMaking the Bed
๐กBreakfast
๐กIntermittent Fasting
๐กDressing for Success
๐กTo-Do List
๐กDecision Fatigue
๐กConsistency
Highlights
Waking up at 5 AM is associated with better mental health and increased life satisfaction.
Waking up earlier adds extra hours to your day, potentially leading to 36 extra days per year.
Gradually adjusting wake-up time by 5 minutes each day can help adapt to an earlier schedule.
Adopting an expansive body position upon waking can stimulate energy and confidence.
Exposure to sunlight for about 10 minutes upon waking can enhance mood and energy levels.
Drinking water on an empty stomach in the morning aids in flushing out toxins and boosting natural energy.
Morning workouts increase energy for the day and promote the production of mitochondria in muscle cells.
Sleeping in gym clothes can increase motivation for morning exercise by setting the right mindset.
Showering in the morning helps avoid bad odors and can potentially increase testosterone levels.
Avoiding plastic bottles with BPA can prevent a decrease in testosterone levels.
Limiting shower time to about 10 minutes is recommended by dermatologists for skin health.
Using RC grooming Steamers can provide a relaxing post-workout experience and time management in the shower.
Choosing shower products without alkistinals can help maintain healthy testosterone levels.
Making your bed in the morning provides a sense of accomplishment and order.
Eating a balanced breakfast with fiber, protein, and healthy fats can boost brain power and concentration.
Intermittent fasting may prolong life and aid in weight loss, offering an alternative to traditional breakfast.
Dressing in clothes that make you feel great, even when working from home, can enhance motivation.
Creating daily uniforms can streamline decision-making and maintain a consistent positive appearance.
Focusing on a prioritized to-do list with the top three tasks ensures high-return activities are completed first.
Conserving decision-making power by automating routine tasks can lead to increased efficiency and productivity.
Maintaining the routine for a month can significantly impact productivity, mental health, and confidence.
Transcripts
I've created the perfect morning routine
where each step is scientifically backed
to help you increase motivation energy
mental output and productivity and the
best part it is easy to follow so
there's a total of 10 steps for this
morning routine with the last two
helping you stick to this routine
forever starting with number one I wake
up at five in the morning research has
shown that those that have the
discipline to wake up earlier have
better mental health output this means
that you'll be more positive you'll be
more optimistic and more satisfied with
your life you also add more time to your
life let me put this into perspective
saying you wake up at eight in the
morning and I wake up at five that means
every day I have an extra three hours in
a year that's 1096 hours a total of 36
extra days just by waking up earlier
alright so how do you do it I have three
tricks the first one is to wake up five
minutes earlier than you usually do I
don't want you to immediately start
waking up at five in the morning because
after two days you're going to quit but
if you weigh wake up five minutes
earlier than the day before in 12 days
you'll be waking up an hour earlier than
when you started through is as soon as
your alarm rings I want you to get out
of bed and get in an expansive body
position this has shown by research that
it's a good way to stimulate energy and
feel more confident and then I want you
to follow up this with my third tip
which is getting sunlight immediately
get as much sun as possible when your
brain registers this for about 10
minutes it'll help you feel a weight
that takes us to The Next Step it's now
5 10 in the morning I'll drink my glass
of water I like to do this on an empty
stomach because it flushes out toxins
and it helps clean out the lymphatic
system which is responsible for your
immunity so it helps you get sick less
often you also increase your body's
natural energy level see when you wake
up your body releases cortisol the
stress hormone can make you feel more
alert a little more energetic what
happens is that when you drink coffee it
interrupts this process and that's why
you end up crashing a few hours later
when you just drink water and skip the
coffee you allow your body to deliver
that Natural Energy in the morning take
it to step number three it's now 5 15 in
the morning and we're going to the gym
morning workouts are great because they
fill your body with the energy you'll
need for the rest of the day Excursion
forces your body to produce more
mitochondria inside your body's muscle
cells now what's the trick to get
motivated I want you to go to sleep with
your gym clothes off Studies have shown
that external items can have a switch on
your mood and motivation so if you go to
bed already with your gym clothes on
your brain won't register it as you're
going to go to the gym afterwards and
set you in that mind frame or framework
so when you do wake up there's less
friction you don't have to be struggling
and you can go straight to the gym what
we just did for your morning routine was
eat the frog or front load the hard work
out after this this is the part of the
morning you'll enjoy and it gets a lot
easier next is the step number four it's
now six in the morning and we're gonna
go take our shower but to do so we're
going to be increasing our testosterone
showering in the morning is important to
avoid you smelling bad from all the
sweat and oils that pile on on your skin
but more importantly this is your chance
to step out smelling great and increase
your testosterone you don't know this
but research has been done that plastic
bottles that contain BPA or bisphenol a
act like an estrogen-like compound in
the body which decreases testosterone
decreases limited it makes you infertile
and can even lead to guidocomastia in
other words Mandu this is where I take
my time in the mornings I only use
quality products for my own brand he
gurumi where I know all my products
because I designed them I make sure they
have no BPA in the plastic bottle I'm
using top of the line ingredients
because this is where most men are micro
dosing themselves with estrogen but
remember once you're in the shower you
don't want to spend more than 10 minutes
in here as a matter of fact the general
rule is about five minutes according to
board certified dermatologists now you
can use your phone as a timer to set a
timer step in the shower and now you
know what time you have in there I also
also personally like to use RC grooming
Steamers as my timer because on average
they take about five to ten minutes to
dissolve and steam up the shower our
Steamers basically you set them in the
shower and as the warm water hits it it
creates this steam-like sauna slash Spa
experience that's infused with oils
that's relaxing for your muscles
especially after a grueling workout also
while this is going I know I have my
five minute timer because when the
steamer runs out I'm usually out but
more importantly I do my rest of my
grooming routine I brush my teeth here I
do my skincare and any manscape now
another thing you will have to look out
for in your shower is that you want to
make sure the product does not foam up
as much a lot of washing agents and
cosmetics have an ingredient called
alkistinals This is the ingredient
that's found that creates that foaming
agent now that also can act like an
estrogen in the body and when you micro
dose yourself daily as you know you are
lowering your testosterone level this is
why if you want to make sure you're
getting great ingredients check out our
brand heat grooming I designed the
product because I designed it for myself
and I want to make sure my testosterone
is as high as possible and so much so
that not only cut out all those bad
ingredients I Infuse it with vitamin D
and other oils that help support healthy
tests to function if you guys want to
check it out you can check out our
bundle where you can see our body wash
shampoo and conditioner it also includes
the shower Steamers and a deodorant the
entire bundle if you check it out today
I'll leave it at 50 off if you subscribe
plus I'll give you a free silicone
scrubber alright now we step out the
shower step five it's 6 10 in the
morning and I'm going to make my bed and
I'm going to do it correctly I heard
Jordan Peterson once say this they
should start fixing up the World by
cleaning up their room now yes it's a
small win but it's a way to exert and
dominance and control in your own light
you have to understand that every task
you complete in this morning routine
your brain is going to reward you with a
dopamine hit which is going to increase
motivation to complete the next task
which is now the sixth one it's 6 15 in
the morning and we're eating breakfast
eating your breakfast in the morning is
going to boost your brain power and
Studies have suggested that it can
increase your rental output and help you
with concentration the breakfast and how
you do it is important so your good
breakfast will have fiber protein and
healthy fats most of the breakfast that
you guys have lack all three and are
just refined carbs that turn into sugar
in the body I'm talking about your
pancakes your bagels your cereals and
then when you top OJ on top of that
you're basically just having a giant
dessert for your mortgage oh good
healthy breakfast that has all three is
whole wheat bread some avocado spread
and some eggs now alternatively you
could skip breakfast altogether and
intermittent fast there are multiple
studies that suggest that this could
prolong your life and also help with
weight loss on top of that it's also
efficient for those of you that don't
have enough time in your mortgage we are
now one hour in and you have completed
more in your day than 99 of the rest of
the world that is still sleeping and
these next two will help you keep that
momentum and energy for the rest of the
day starting with number seven I want
you to get ready it is 6 30 in the
morning and even if you work from home I
want you to get dressed with clothes
that make you feel great remember your
external will affect your internal and
if you stay with your sleepy clothes you
will feel less motivated more groggy and
with the feeling of wanting to take a
midday nap out to do this effectively
what I like to do is create daily
uniforms I have a series of about two to
three outfits that I just wear on repeat
that I know look good all the time a
good example of this is my Jean black
t-shirt white sneaker outfit I can wear
this every day of the week for pretty
much any situation and it's always going
to look good now it's 6 40 and I want
you to create your to do list now to do
appropriate to-do list don't just
randomize all the things you want to
complete in your day I want you to focus
on the top three things that you need to
get done that will pay you the highest
return on your time and investment so
the most important things those are the
top three you focus on you can put other
ones underneath but you have have to
focus on those three and that's where
all your attention should be at and your
only rule is that you cannot go to bed
until those top three tasks are
completed every day that's it at 6 40 in
the morning you are set for the day to
conquer it but I have two more these
last two are just to help you stick to
this routine for the rest of your life
one conserve decision making if you've
noticed anything about this routine is
that I made it as efficient as possible
you should build your morning routine to
remove as many decisions as you can so
it's on autopilot you don't know this
but your brain has a limited amount of
decision making power a day do not waste
that in your morning takes me to number
two just maintain it I don't want you to
do it for a day I don't want you to do
it for two days I want you to do this
routine for a month and see the effect
it will have on your productivity on
your mental health your confidence your
motivation and I promise you you will
stick to this routine
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