The Perfect Morning Routine Every Man Should Do (Science Based)

Teachingmensfashion
18 Jun 202308:54

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

  • ๐Ÿ›Œ Waking up early at 5 AM is associated with better mental health and provides extra time, leading to increased productivity.
  • โฐ Gradually adjusting wake-up time by 5 minutes each day can help adapt to an earlier schedule without feeling overwhelmed.
  • ๐ŸŒž Starting the day with an expansive body position and exposure to sunlight can stimulate energy and improve mood.
  • ๐Ÿ’ง Drinking water on an empty stomach in the morning flushes toxins, supports the lymphatic system, and enhances natural energy levels.
  • ๐Ÿ‹๏ธโ€โ™‚๏ธ Morning workouts boost energy levels for the day and increase mitochondrial production in muscle cells.
  • ๐Ÿ‘• Wearing gym clothes to bed can prime the mind for a workout the next day, reducing the mental friction needed to get started.
  • ๐Ÿšฟ Showering in the morning helps avoid body odor and can increase testosterone levels when avoiding certain chemicals like BPA.
  • ๐Ÿ•ฐ Keeping showers short, around 5-10 minutes, is recommended by dermatologists and can be timed with products like shower steamers.
  • ๐Ÿ› Making your bed after waking up provides a sense of accomplishment and order, which can positively influence the rest of your day.
  • ๐Ÿณ Eating a nutritious breakfast or practicing intermittent fasting can boost brain power, improve concentration, and support health.
  • ๐Ÿ‘” Dressing in clothes that make you feel good, even when working from home, can enhance motivation and prevent feelings of sluggishness.
  • ๐Ÿ“ Creating a daily to-do list focused on the top three tasks with the highest return on investment helps maintain focus and productivity.
  • ๐Ÿท Reducing decision-making in the morning routine by making it efficient and habitual can conserve mental energy for the day.
  • ๐Ÿ”„ 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

00:00

๐ŸŒž 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.

05:01

๐Ÿฝ๏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

๐Ÿ’กMorning Routine

A morning routine refers to a sequence of activities that a person does in the morning to start their day productively. In the video, the morning routine is described as scientifically backed and designed to increase motivation, energy, and productivity, with 10 steps that include waking up early, exercising, and making the bed, among others.

๐Ÿ’กWaking Up Early

Waking up early is the practice of rising before the conventional start of the day to gain extra time for personal development or work. The video emphasizes that waking up at 5 AM can lead to better mental health and an additional 36 days of life per year due to the extra hours accumulated daily.

๐Ÿ’กSunlight Exposure

Sunlight exposure is the act of getting natural light from the sun, which is crucial for regulating the body's circadian rhythm and boosting mood and energy levels. The video suggests getting sunlight immediately after waking up for about 10 minutes to stimulate energy and set a positive tone for the day.

๐Ÿ’กHydration

Hydration refers to the intake of water to maintain the body's fluid balance, which is essential for health and energy. The video mentions drinking a glass of water on an empty stomach to flush out toxins, support the immune system, and provide a natural energy boost without the subsequent crash associated with caffeine.

๐Ÿ’กMorning Workout

A morning workout is a physical exercise session conducted in the morning to energize the body for the day. The video highlights the benefits of morning workouts, such as increased energy and the production of more mitochondria in muscle cells, and suggests wearing gym clothes to bed to reduce the decision-making process in the morning.

๐Ÿ’กTestosterone

Testosterone is a hormone that plays a key role in the development of male reproductive tissues and secondary sex characteristics. The video discusses the importance of maintaining healthy testosterone levels and avoiding exposure to estrogen-like compounds, such as BPA in plastic bottles, which can lower testosterone.

๐Ÿ’กShowering

Showering is the act of washing one's body with water, often in a dedicated space like a bathroom. The video emphasizes showering in the morning to feel refreshed and to increase testosterone by avoiding exposure to certain chemicals in personal care products that can act like estrogen.

๐Ÿ’กMaking the Bed

Making the bed is the act of tidying up the bed by arranging the bedclothes neatly after getting up. The video suggests that making the bed correctly is a small win that provides a sense of control and contributes to a productive morning routine, with the idea that completing each task releases dopamine, increasing motivation.

๐Ÿ’กBreakfast

Breakfast is the first meal of the day, often eaten in the morning after waking up. The video discusses the importance of eating a healthy breakfast that includes fiber, protein, and healthy fats to boost brain power and concentration, contrasting it with refined carbs that can lead to a sugar crash.

๐Ÿ’กIntermittent Fasting

Intermittent fasting is an eating pattern where meals are skipped or eaten within a certain time window, potentially leading to health benefits. The video mentions intermittent fasting as an alternative to eating breakfast, suggesting it can prolong life and aid in weight loss for those short on time.

๐Ÿ’กDressing for Success

Dressing for success is the concept of wearing clothes that make one feel confident and capable, which can positively influence one's mindset and performance. The video recommends getting dressed in clothes that make one feel great, even when working from home, to enhance motivation and avoid feelings of sluggishness.

๐Ÿ’กTo-Do List

A to-do list is a prioritized set of tasks one intends to complete. The video emphasizes creating a focused to-do list with the top three most important tasks that will yield the highest return on time and investment, advocating for a rule to not go to bed until these tasks are completed.

๐Ÿ’กDecision Fatigue

Decision fatigue is the deteriorating quality of decisions made by an individual as a result of making numerous previous decisions. The video advises building a morning routine that minimizes decision-making to conserve mental energy for more critical tasks later in the day.

๐Ÿ’กConsistency

Consistency refers to the act of doing something repeatedly in the same way over time. The video stresses the importance of maintaining the morning routine for a month to observe its effects on productivity, mental health, confidence, and motivation, suggesting that the routine will become a habit.

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

play00:00

I've created the perfect morning routine

play00:02

where each step is scientifically backed

play00:05

to help you increase motivation energy

play00:07

mental output and productivity and the

play00:10

best part it is easy to follow so

play00:12

there's a total of 10 steps for this

play00:14

morning routine with the last two

play00:16

helping you stick to this routine

play00:18

forever starting with number one I wake

play00:21

up at five in the morning research has

play00:23

shown that those that have the

play00:24

discipline to wake up earlier have

play00:26

better mental health output this means

play00:29

that you'll be more positive you'll be

play00:30

more optimistic and more satisfied with

play00:32

your life you also add more time to your

play00:35

life let me put this into perspective

play00:36

saying you wake up at eight in the

play00:37

morning and I wake up at five that means

play00:40

every day I have an extra three hours in

play00:42

a year that's 1096 hours a total of 36

play00:46

extra days just by waking up earlier

play00:49

alright so how do you do it I have three

play00:50

tricks the first one is to wake up five

play00:53

minutes earlier than you usually do I

play00:55

don't want you to immediately start

play00:56

waking up at five in the morning because

play00:57

after two days you're going to quit but

play00:59

if you weigh wake up five minutes

play01:01

earlier than the day before in 12 days

play01:03

you'll be waking up an hour earlier than

play01:06

when you started through is as soon as

play01:08

your alarm rings I want you to get out

play01:10

of bed and get in an expansive body

play01:13

position this has shown by research that

play01:15

it's a good way to stimulate energy and

play01:18

feel more confident and then I want you

play01:20

to follow up this with my third tip

play01:22

which is getting sunlight immediately

play01:24

get as much sun as possible when your

play01:26

brain registers this for about 10

play01:27

minutes it'll help you feel a weight

play01:29

that takes us to The Next Step it's now

play01:31

5 10 in the morning I'll drink my glass

play01:33

of water I like to do this on an empty

play01:35

stomach because it flushes out toxins

play01:37

and it helps clean out the lymphatic

play01:40

system which is responsible for your

play01:42

immunity so it helps you get sick less

play01:43

often you also increase your body's

play01:45

natural energy level see when you wake

play01:47

up your body releases cortisol the

play01:49

stress hormone can make you feel more

play01:51

alert a little more energetic what

play01:53

happens is that when you drink coffee it

play01:55

interrupts this process and that's why

play01:57

you end up crashing a few hours later

play01:59

when you just drink water and skip the

play02:01

coffee you allow your body to deliver

play02:03

that Natural Energy in the morning take

play02:05

it to step number three it's now 5 15 in

play02:07

the morning and we're going to the gym

play02:08

morning workouts are great because they

play02:10

fill your body with the energy you'll

play02:11

need for the rest of the day Excursion

play02:13

forces your body to produce more

play02:15

mitochondria inside your body's muscle

play02:18

cells now what's the trick to get

play02:19

motivated I want you to go to sleep with

play02:22

your gym clothes off Studies have shown

play02:24

that external items can have a switch on

play02:26

your mood and motivation so if you go to

play02:29

bed already with your gym clothes on

play02:30

your brain won't register it as you're

play02:33

going to go to the gym afterwards and

play02:35

set you in that mind frame or framework

play02:37

so when you do wake up there's less

play02:39

friction you don't have to be struggling

play02:41

and you can go straight to the gym what

play02:43

we just did for your morning routine was

play02:45

eat the frog or front load the hard work

play02:49

out after this this is the part of the

play02:51

morning you'll enjoy and it gets a lot

play02:53

easier next is the step number four it's

play02:54

now six in the morning and we're gonna

play02:56

go take our shower but to do so we're

play02:58

going to be increasing our testosterone

play03:00

showering in the morning is important to

play03:02

avoid you smelling bad from all the

play03:03

sweat and oils that pile on on your skin

play03:05

but more importantly this is your chance

play03:07

to step out smelling great and increase

play03:09

your testosterone you don't know this

play03:11

but research has been done that plastic

play03:13

bottles that contain BPA or bisphenol a

play03:16

act like an estrogen-like compound in

play03:19

the body which decreases testosterone

play03:21

decreases limited it makes you infertile

play03:24

and can even lead to guidocomastia in

play03:26

other words Mandu this is where I take

play03:28

my time in the mornings I only use

play03:30

quality products for my own brand he

play03:31

gurumi where I know all my products

play03:34

because I designed them I make sure they

play03:36

have no BPA in the plastic bottle I'm

play03:39

using top of the line ingredients

play03:41

because this is where most men are micro

play03:43

dosing themselves with estrogen but

play03:45

remember once you're in the shower you

play03:47

don't want to spend more than 10 minutes

play03:48

in here as a matter of fact the general

play03:50

rule is about five minutes according to

play03:52

board certified dermatologists now you

play03:54

can use your phone as a timer to set a

play03:56

timer step in the shower and now you

play03:57

know what time you have in there I also

play03:59

also personally like to use RC grooming

play04:01

Steamers as my timer because on average

play04:03

they take about five to ten minutes to

play04:05

dissolve and steam up the shower our

play04:07

Steamers basically you set them in the

play04:09

shower and as the warm water hits it it

play04:11

creates this steam-like sauna slash Spa

play04:14

experience that's infused with oils

play04:16

that's relaxing for your muscles

play04:18

especially after a grueling workout also

play04:21

while this is going I know I have my

play04:22

five minute timer because when the

play04:24

steamer runs out I'm usually out but

play04:26

more importantly I do my rest of my

play04:28

grooming routine I brush my teeth here I

play04:30

do my skincare and any manscape now

play04:32

another thing you will have to look out

play04:33

for in your shower is that you want to

play04:35

make sure the product does not foam up

play04:37

as much a lot of washing agents and

play04:40

cosmetics have an ingredient called

play04:42

alkistinals This is the ingredient

play04:44

that's found that creates that foaming

play04:46

agent now that also can act like an

play04:49

estrogen in the body and when you micro

play04:51

dose yourself daily as you know you are

play04:53

lowering your testosterone level this is

play04:55

why if you want to make sure you're

play04:56

getting great ingredients check out our

play04:58

brand heat grooming I designed the

play04:59

product because I designed it for myself

play05:01

and I want to make sure my testosterone

play05:02

is as high as possible and so much so

play05:05

that not only cut out all those bad

play05:06

ingredients I Infuse it with vitamin D

play05:08

and other oils that help support healthy

play05:11

tests to function if you guys want to

play05:13

check it out you can check out our

play05:14

bundle where you can see our body wash

play05:15

shampoo and conditioner it also includes

play05:17

the shower Steamers and a deodorant the

play05:20

entire bundle if you check it out today

play05:22

I'll leave it at 50 off if you subscribe

play05:25

plus I'll give you a free silicone

play05:27

scrubber alright now we step out the

play05:29

shower step five it's 6 10 in the

play05:31

morning and I'm going to make my bed and

play05:33

I'm going to do it correctly I heard

play05:35

Jordan Peterson once say this they

play05:37

should start fixing up the World by

play05:38

cleaning up their room now yes it's a

play05:40

small win but it's a way to exert and

play05:42

dominance and control in your own light

play05:44

you have to understand that every task

play05:46

you complete in this morning routine

play05:48

your brain is going to reward you with a

play05:50

dopamine hit which is going to increase

play05:51

motivation to complete the next task

play05:53

which is now the sixth one it's 6 15 in

play05:55

the morning and we're eating breakfast

play05:56

eating your breakfast in the morning is

play05:58

going to boost your brain power and

play05:59

Studies have suggested that it can

play06:01

increase your rental output and help you

play06:03

with concentration the breakfast and how

play06:05

you do it is important so your good

play06:07

breakfast will have fiber protein and

play06:10

healthy fats most of the breakfast that

play06:11

you guys have lack all three and are

play06:14

just refined carbs that turn into sugar

play06:16

in the body I'm talking about your

play06:18

pancakes your bagels your cereals and

play06:20

then when you top OJ on top of that

play06:22

you're basically just having a giant

play06:24

dessert for your mortgage oh good

play06:26

healthy breakfast that has all three is

play06:28

whole wheat bread some avocado spread

play06:30

and some eggs now alternatively you

play06:32

could skip breakfast altogether and

play06:34

intermittent fast there are multiple

play06:36

studies that suggest that this could

play06:37

prolong your life and also help with

play06:39

weight loss on top of that it's also

play06:41

efficient for those of you that don't

play06:43

have enough time in your mortgage we are

play06:45

now one hour in and you have completed

play06:47

more in your day than 99 of the rest of

play06:51

the world that is still sleeping and

play06:54

these next two will help you keep that

play06:56

momentum and energy for the rest of the

play06:58

day starting with number seven I want

play07:00

you to get ready it is 6 30 in the

play07:02

morning and even if you work from home I

play07:04

want you to get dressed with clothes

play07:06

that make you feel great remember your

play07:08

external will affect your internal and

play07:10

if you stay with your sleepy clothes you

play07:12

will feel less motivated more groggy and

play07:14

with the feeling of wanting to take a

play07:16

midday nap out to do this effectively

play07:18

what I like to do is create daily

play07:20

uniforms I have a series of about two to

play07:22

three outfits that I just wear on repeat

play07:24

that I know look good all the time a

play07:26

good example of this is my Jean black

play07:28

t-shirt white sneaker outfit I can wear

play07:31

this every day of the week for pretty

play07:33

much any situation and it's always going

play07:35

to look good now it's 6 40 and I want

play07:37

you to create your to do list now to do

play07:40

appropriate to-do list don't just

play07:42

randomize all the things you want to

play07:44

complete in your day I want you to focus

play07:46

on the top three things that you need to

play07:49

get done that will pay you the highest

play07:52

return on your time and investment so

play07:54

the most important things those are the

play07:56

top three you focus on you can put other

play07:58

ones underneath but you have have to

play08:00

focus on those three and that's where

play08:01

all your attention should be at and your

play08:03

only rule is that you cannot go to bed

play08:06

until those top three tasks are

play08:08

completed every day that's it at 6 40 in

play08:10

the morning you are set for the day to

play08:12

conquer it but I have two more these

play08:15

last two are just to help you stick to

play08:17

this routine for the rest of your life

play08:19

one conserve decision making if you've

play08:22

noticed anything about this routine is

play08:24

that I made it as efficient as possible

play08:25

you should build your morning routine to

play08:27

remove as many decisions as you can so

play08:30

it's on autopilot you don't know this

play08:32

but your brain has a limited amount of

play08:35

decision making power a day do not waste

play08:37

that in your morning takes me to number

play08:39

two just maintain it I don't want you to

play08:41

do it for a day I don't want you to do

play08:43

it for two days I want you to do this

play08:44

routine for a month and see the effect

play08:46

it will have on your productivity on

play08:49

your mental health your confidence your

play08:51

motivation and I promise you you will

play08:53

stick to this routine

Rate This
โ˜…
โ˜…
โ˜…
โ˜…
โ˜…

5.0 / 5 (0 votes)

Related Tags
Morning RoutineProductivity TipsHealth BenefitsMotivation BoostEnergy IncreaseMental HealthPhysical FitnessTime ManagementSelf ImprovementHabits FormationDopamine HitHealthy EatingExercise BenefitsSkincare RoutineGrooming TipsDecision FatigueConsistency