This morning routine is scientifically proven to make you limitless.

Summary

This video presents the ultimate morning routine for unlocking limitless potential in just 15 minutes daily. It emphasizes starting with a non-negotiable wake-up, followed by high-intensity exercise to boost brain power and cardiorespiratory fitness. A 30-second cold shower is suggested to enhance immune function and resilience. The 'sacred five' minutes are dedicated to tackling the most important task of the day, leveraging heightened focus and energy. The routine concludes with optimizing rest and recovery, nourishing the body with a healthy breakfast, and practicing gratitude to improve emotional health, all while minimizing distractions like phone use and social media.

Takeaways

• 🛌 The 'first domino' of the morning routine is waking up correctly, which sets the tone for the rest of the day.
• ⏰ 'Don't negotiate with terrorists' is a metaphor for not hitting the snooze button and not giving in to the temptation to sleep more.
• 🏋️ High-intensity exercise right after waking up is suggested to increase cardiovascular fitness and boost brain function with BDNF.
• 🚿 Taking a cold shower, even for just 30 seconds, can have health benefits and improve self-discipline and resiliency.
• 📋 The 'Sacred Five' refers to focusing on the most important task for the first five minutes after waking up, leveraging peak mental energy.
• 🧠 Practicing gratitude and spending time in nature can improve mental health and cognitive function, supporting the mind's well-being.
• 🥗 Eating a healthy breakfast with minimal carbs and no processed foods can keep you alert and prevent a food coma.
• 🌞 Exposure to sunlight and natural environments is linked to various health benefits, including improved mood and reduced stress.
• 💧 The importance of recharging with rest and recovery, including using a sleep mask for better sleep quality, is highlighted.
• 🌿 Engaging with green spaces and natural environments can enhance cognitive performance and overall well-being.
• 🚫 The concept of a 'clean morning' emphasizes avoiding distractions like social media and focusing on activities that align with long-term goals.

Q & A

What is the main focus of the video?

The video focuses on introducing an ultimate morning routine that is efficient, productive, and backed by science, aimed at improving energy, health, and well-being.

What is the significance of the 'first domino' in the morning routine?

The 'first domino' refers to the act of waking up and starting the morning routine correctly, as it sets the tone for the rest of the day and ensures the entire routine falls into place.

Why should one avoid negotiating with their brain when the alarm goes off?

Negotiating with the brain when the alarm goes off can lead to hitting the snooze button and prolonging the time in bed, which can disrupt the rest of the morning routine and leave one feeling less refreshed.

What is the recommended way to avoid using the snooze button according to the video?

The video suggests using an old-school alarm clock that lacks a snooze button and placing it under the bed, forcing one to physically get up and reach for it when it goes off.

What are the benefits of high-intensity exercise mentioned in the video?

High-intensity exercise increases peak V2, which is associated with better cardiorespiratory fitness and a healthier heart. It also boosts the production of BDNF, a protein that enhances brain function, delays neurodegenerative diseases, and promotes neuroplasticity.

What is the 'Sacred Five' and why is it important in the morning routine?

The 'Sacred Five' refers to spending five minutes working on the most important and difficult task of the day. It is important because it leverages the heightened cognitive state post-exercise to tackle tasks effectively, setting a productive tone for the day.

What is the role of a cold shower in the morning routine?

A cold shower is used to further wake oneself up, boost the immune system, reduce muscle inflammation, and potentially improve mood and mental health by triggering the release of endorphins.

How does the video suggest optimizing rest and recovery after the morning routine?

The video suggests optimizing rest and recovery through proper nutrition, exposure to sunlight, spending time in nature, and practicing gratitude to ensure long-term stamina and longevity.

What is the purpose of the 'clean morning' concept mentioned in the video?

The 'clean morning' concept is about avoiding distractions such as phone use, social media, and other time-wasting activities, focusing instead on activities that align with long-term goals and promote health and productivity.

How does the video recommend maintaining momentum after completing the morning routine?

The video recommends getting so far ahead in the morning that the afternoon becomes less critical, thus allowing one to accomplish more in a day than most people do in a week, widening the gap towards becoming their ultimate best self.

What is the significance of the 'three habit levels' mentioned in the video?

The 'three habit levels' is a simple framework for consistent personal growth, which is not explicitly defined in the script but implies a tiered approach to habit formation that contributes to the overall effectiveness of the morning routine.

Outlines

00:00

🌅 Ultimate Morning Routine for Productivity

This paragraph introduces the concept of an 'ultimate morning routine' designed to maximize efficiency and productivity. The speaker shares their quest for the perfect morning routine and presents a scientifically-backed routine that promises to unlock limitless potential in just 15 minutes a day. The routine is likened to a stack of dominoes, emphasizing the importance of starting the day right to set off a chain of positive effects. The first domino is waking up without hitting the snooze button, which is a metaphor for not negotiating with the brain's desire to stay in bed. The speaker suggests using an old-school alarm clock and getting on the floor to turn it off, which naturally leads to the next part of the routine: high-intensity exercise to fully wake up and boost physical and mental health.

05:01

🏋️‍♂️ High-Intensity Exercise and Cold Shower Benefits

The speaker delves into the benefits of high-intensity exercise, citing Dr. Abonski's research that such activity increases peak oxygen uptake, which is crucial for cardiorespiratory fitness and associated with a healthier heart and longer life. The exercise also boosts the production of BDNF, a protein that enhances brain function and delays neurodegenerative diseases. The routine continues with a cold shower, which, despite initial apprehension, has been shown to have numerous health benefits, including a stronger immune system and reduced inflammation. The speaker suggests starting with a hot shower and then transitioning to a cold one for at least 30 seconds to reap these benefits, which also serve to increase alertness and self-discipline.

10:01

⏰ The Sacred Five Minutes for Peak Performance

Following the physical awakening, the speaker introduces 'The Sacred Five,' a period dedicated to tackling the most important and challenging task of the day. This time is chosen for its potential to harness the brain's peak performance, with heightened alertness and adrenaline, and an abundance of dopamine and BDNF. The speaker emphasizes the importance of focusing on a single task to achieve optimal results, suggesting that this habit can lead to significant personal growth and life-changing outcomes. The concept of the dopamine power meter is referenced, indicating the importance of utilizing this natural resource effectively, especially before the brain is distracted by less productive activities.

15:02

🌱 Optimizing Morning Routine with Nature and Gratitude

The final part of the morning routine involves optimizing rest and recovery for long-term health and stamina. The speaker recommends a nutritious breakfast with minimal preparation, exposure to sunlight and nature, and practicing gratitude. Scientific evidence supports the positive effects of nature on cognitive function and mental health, with studies showing improved mood, reduced stress, and even benefits for ADHD. The practice of gratitude is also highlighted for its ability to improve mental health and activate the brain's learning and decision-making centers. The speaker concludes by emphasizing the importance of a 'clean morning,' free from distractions like social media and focused on activities that align with long-term goals, thus setting the stage for a productive and fulfilling day.

📢 Spreading the Word on the Ultimate Morning Routine

In the concluding paragraph, the speaker encourages viewers to share the video with friends and family, emphasizing the value of the morning routine presented. They invite viewers to explore the channel for more ideas on personal growth and success, and to subscribe to their newsletter for regular insights. The speaker also promotes a Patreon membership for exclusive content and the opportunity to be featured in future videos, ending with a playful invitation for viewers to join the community and continue their journey towards becoming their best selves.

Keywords

💡Morning Routine

A morning routine refers to a series of activities performed upon waking to set the tone for the day. In the video, it is presented as a sequence of actions designed to enhance productivity, health, and well-being. The script emphasizes the importance of establishing an efficient morning routine to unlock limitless potential and achieve a state of optimal functioning.

💡High-Intensity Exercise

High-intensity exercise is a form of physical activity that involves short bursts of intense effort, aiming to increase cardiovascular fitness and stimulate the body's metabolic processes. The video highlights the benefits of starting the day with such exercises, including increased Peak VO2, which is a measure of cardiorespiratory fitness, and the production of BDNF, a protein that supports brain health and cognitive function.

💡BDNF (Brain-Derived Neurotrophic Factor)

BDNF is a protein that supports the growth and survival of neurons in the brain. The script explains that high-intensity exercise can increase BDNF levels, which is associated with improved learning, memory, and overall brain health. It is presented as a key component of the morning routine for cognitive enhancement.

💡Cold Shower

A cold shower is a practice of bathing in cold water, which the video suggests can have various health benefits. It is mentioned as part of the morning routine to potentially boost the immune system, reduce muscle inflammation, and possibly improve mood by triggering the release of endorphins. The script provides evidence from studies to support these claims.

💡The Sacred Five

The Sacred Five refers to a specific five-minute period within the morning routine dedicated to tackling the most important and difficult task of the day. The video posits that this time is optimal for deep work due to the brain's heightened state of alertness and the full availability of dopamine, a neurotransmitter associated with motivation and reward.

💡Dopamine

Dopamine is a neurotransmitter that plays a key role in motivation, reward, and pleasure. The script discusses the concept of a 'dopamine power meter,' suggesting that by focusing on important tasks during the Sacred Five, one can utilize the brain's full dopamine potential to enhance productivity and motivation.

💡Flow State

A flow state is a mental state in which a person is fully immersed in an activity, experiencing a heightened sense of focus and enjoyment. The video describes how the morning routine can facilitate entry into this state by preparing the mind and body for deep work, leading to increased productivity and satisfaction.

💡Optimized Reset

The term 'optimized reset' in the script refers to the final part of the morning routine aimed at recharging both the body and mind for the day ahead. It includes practices such as eating a healthy breakfast, spending time in nature, and engaging in activities that promote emotional well-being.

💡Gratitude

Gratitude is the act of being thankful or appreciative. The video emphasizes the importance of practicing gratitude as part of the morning routine to improve mental health and foster a positive outlook on life. It is presented as a simple yet powerful tool for enhancing life satisfaction and promoting happiness.

💡Clean Morning

A 'clean morning' is a concept introduced in the video that involves avoiding distractions such as social media and focusing on activities that align with long-term goals. The script suggests that by eliminating time-wasting activities, one can achieve more in the morning than most people do in an entire day, thus becoming more productive and successful.

Highlights

The ultimate morning routine is introduced as a scientifically-backed routine for efficiency, productivity, energy, health, and well-being.

The concept of the 'first domino' emphasizes the importance of waking up correctly to set the tone for the rest of the day.

Three rules for waking up are presented: no negotiation with the brain, no snooze button, and getting on the ground immediately.

High-intensity exercise is recommended after waking up to increase peak V2 and boost brain-derived neurotrophic factor (BDNF) production.

A cold shower after exercise is suggested for its potential health benefits, including immune system boost and reduced muscle inflammation.

The 'Sacred Five' refers to focusing on the most important task for the first five minutes after waking up, leveraging heightened cognitive function.

The 'clean morning' concept is introduced, emphasizing a morning routine devoid of phone use and social media to align with long-term goals.

A nutritious breakfast with minimal carbs and no processed food is recommended to avoid a food coma and maintain alertness.

Exposure to blue light after eating is suggested to counteract drowsiness by suppressing melatonin secretion.

Spending time in nature is linked to improved cognitive function, reduced stress, and better mental health.

The biofilia hypothesis and the tension restoration theory are discussed to explain the benefits of nature on human well-being.

Practicing gratitude is highlighted as a scientifically-proven method to improve mental health and life satisfaction.

The importance of a good sleep mask for restorative sleep, especially after a busy day, is discussed with a product recommendation.

A 'mini domino' approach to the optimized reset includes fueling the body with a healthy breakfast, spending time in sunlight, and practicing gratitude.

The video concludes with a call to action to implement the morning routine to achieve more in a day than most people do in a week.

A reminder is provided about the availability of a canvas print of the ultimate morning routine for those who want a visual guide.

The video offers various ways to engage further with the content, including subscribing to a newsletter and supporting through Patreon.

Transcripts

what if I told you that you could

transform your life and unlock almost

Limitless potential and it only takes

about 15 minutes a day in this video I'm

going to talk about something I've been

looking for almost all my life the Holy

Grail of morning routines after an

enormous amount of research

experimentation and trial and error I

think I finally have it this is the

perfect most ultimate morning routine

known to man built for efficiency

designed for productivity all in pursuit

of energy health and well-being and best

of all it's all backed by science

there's a reason it's like a cheat code

for life and no it's not waking up at 5:

in the morning if you're new to the

channel welcome we talk about the Art

and Science of success all mixed with a

little bit of entertainment to make the

medicine go down this routine is like a

stack of dominoes once set in motion it

takes a life of its own as long as you

stick to the program each Domino knocks

effortlessly into the next compliment

ing each other in a growing Cascade of

synergistic benefits you'll soon see

what I mean it all starts with the first

Domino waking up get this Domino right

and the entire routine falls into place

get it wrong and the entire thing

collapses there's three rules to the

first Domino one don't negotiate with

terrorists two the snooze button doesn't

exist and three get on the ground the

don't negotiate with terrorists rule is

about your brain the moment the alarm

goes off is the moment your brain starts

negotiating get up now are you crazy

it's warm it's cozy just press snooze

it's only a few more minutes you'll feel

amazing I promise except it's never just

a few more minutes and afterwards you'll

still feel like that's why you don't

negotiate with terrorists there's

nothing to talk about if the snooze

button doesn't exist I use an old school

alarm clock because one it literally

doesn't have a snooze button and two

it's loud as heck the secret is to keep

it under your bed so when it goes off

you have to literally get on the floor

and reach in there with your full arms

length this is perfect because it

automates the third rule getting on the

ground here on the ground the second

Domino begins high intensity exercise

personally I do push-ups bicycle

crunches planks it doesn't really matter

the trick is to keep on exercising until

you are literally Wide Awake

high-intensity exercise provides several

immediate benefits according to Dr abon

ski exercise physiologist at the Mayo

Clinic high-intensity exercises

increases your Peak V2 how much oxygen

your heart can pump throughout the body

this is the literal gold standard for

cardiorespiratory Fitness increased Peak

BO2 is associated with longer life and a

healthier heart furthermore

high-intensity exercises increases

production of bdnf brain derived

neurotrophic Factor A protein that

supercharges your brain delays

Alzheimer's and Parkinson's and promotes

neuroplasticity the ability of the brain

to form new synaptic connections perfect

for learning growing and thinking

according to research in the Journal of

physiology it only takes 4 minutes and

can increase circulating bdnf by 4 to 5

times in Just 4 minutes you can

potentially quintuple your brain power

holy smokes if stronger lungs brains and

hearts don't do it for you consider the

extra benefits of a boost in Adrenaline

you get to wake up jump start your

metabolism get warm make an immediate

deposit into the bank account of small

winds and build insane momentum the

moment you wake up and once fired up

guess what you're perfectly set up for

the third Domino a cold shower if you've

done the second Domino right you should

now be hot and sweaty get up from the

ground walk out of your bedroom strip

off your clothes and head straight into

the shower if a cold shower sounds

terrifying don't worry the largest study

of cold showers to date a randomized

control trial of 3,8 participants shows

you only need 30 seconds of a cold

shower to reap its benefits and even

better you can even start off with a

regular hot shower first those who took

a daily 30second cold shower for 30 days

were 29% less likely to call off work

due to sickness a study by jansy

hypothesizes it is due to a slight boost

in one's immune system other studies

report benefits related to the reduction

in muscle inflammation soreness and even

improved muscular microvascular

circulation which again is perfect

because you just blasted your muscles

some proponents even think it may be a

potential treatment for depression the

theory goes something like this the cold

shower activates the high density of

cold receptors on the skin sending an

enormous Brigade of electrical impulses

to the brain the neurologic overload is

thought to cause a gigantic release of

natural endorphins as a protective

mechanism all put together there seems

to be something there the evidence could

definitely be stronger but if all it

takes us 30 seconds and there's

virtually little downside why not at the

very least use it to one further wake

yourself up and two exploit it as a

level three Habit to improve

self-discipline and resiliency if you're

not familiar with the three habit levels

a simple framework used for consistent

personal growth check out this video

next Once those 30 seconds are up step

out of the shower and head over to the

fourth Domino the most important 5

minutes of your entire day it's called

The Sacred five

in these sacred 5 minutes you tackle the

most important most difficult task you

have there's no better time to work on

that thing you've been putting off in

right now your brain is supercharged

you're alert your adrenaline is pumping

and endorphins are everywhere at this

moment you are quite literally at the

height of your powers your brain chalk

full of bdnf is primed and since you

haven't burned a single ounce of

dopamine on other stupid things like

scrolling social media the full dopamine

nurg stack is at your disposal I talk

about the concept of the dopamine power

meter in this video so check it out to

get a deep dive on motivation when you

bring down the full force of your mind

and focus that supercomputer in your

skull on these next 5 minutes you end up

doing the best work of your life string

together a consistent habit of 5 minutes

a day and you might just change your

life again it's just 5 minutes there

should be no excuse not to the barrier

of Entry is virtually zero 5 minutes is

rounding error even a baby puppy can sit

for just 5 minutes but the power of just

5 minutes is sorely underestimated not

only do 5 minutes a day add up quickly

you'll find yourself often working much

longer than 5 minutes when your brain

has a full stack of dopamine at its

disposal not to mention further boosted

by four to five times the amount of bdnf

you'll find slipping into a flow state

to be incredibly easy AKA being in the

zone it's an incred L rewarding mental

state where you become fully immersed in

the task at hand a kind of effortless

Focus where you lose track of both time

and self-consciousness once 5 minutes

are up or you decide to exit the Flow

State you are then ready for the final

Domino the optimize reset your brain and

your body quite literally was firing on

all cylinders you still have the entire

day in front of you so to promote

maximum long-term stamina and Longevity

you need to optimize your rest and

Recovery in other words you need to

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now back to the video there are three

mini dominoes for the optimized reset

the first mini Domino is your body so

let's fuel it the most efficient

breakfast is one that requires zero prep

no cooking no cleaning just maximum

health I grab a cucumber a bunch of baby

carrots some cherry tomatoes A Fistful

of peanuts and wash it all down with

milk if I'm feeling particularly hungry

I'll eat an avocado and a banana as well

ensuring no processed food in minimal

carbs eliminates food coma and keeps me

alert if for whatever reason you cannot

or don't want to avoid carbs one study

shows that blue light after food reduced

brain wave activity associated with

drowsiness blue light suppresses the

secretion of melatonin the hormone that

influences circadium rhythms in the

promotion of sleep thus to fight food

coma blast your face with blue light you

can do so with a sunlamp or you know

just use that giant light bulb in the

sky called the sun speaking of which

second mini Domino is your mind your

mind is like a cute little plant to grow

you need to bathe that little guy in

sunlight feed it plenty of water and let

it hang out in its natural environment I

mean think about it where do you think

you'll Thrive more stuck inside some

dirty stuffy room or in an Open Meadow

surrounded by Mother Nature blue skies

and fresh air there's ample scientific

evidence now that exposure to Nature is

associated with improved cognitive

function improved executive function and

and perceived restorativeness not to

mention brain activity cardiovascular

disease mental health and sleep in one

study of us students students who engage

with green spaces for at least 15

minutes for four times a week had higher

quality of life better overall mood and

lower stress a second study showed that

this was also associated with a lower

risk of depression with a third study

showing improvements even in ADHD with

higher standardized test scores this

area of research stems from something

called the bio filia hypothesis it

argues that humans have evolved with

nature to have an affinity for nature

two major theories have come from this

the tension restoration Theory and the

stress reduction theory in the first

Theory scientists believe that Modern

Life has resulted in a depleted capacity

to direct attention being unable to

directly command your attention is that

annoying phenomenon where you want to

focus on something you even know how

important it is to do so but for

whatever reason are not physically able

to do it it's not your brain's fault

it's your environment given this

scientists have found that spending time

in natural environments enables people

to overcome this mental fatigue and

restore their capacity to direct

attention stress reduction theory posits

that being in nature also activates the

parasympathetic nervous system reducing

Stress and Anxiety and general autonomic

arousal all that's to say hopefully you

have something green around you if so

take a quick stroll outside and breathe

in that fresh air at a minimum I'll take

my bre breakfast and sit by my open

patio door bathe in the sunlight and

focus on all the green trees and plants

outside third and final mini Domino is

your emotional health I.E your spirit

we've talked about this before but the

practice of gratitude improves your

mental health and increases activation

of the medial prefrontal cortex the part

of your brain used in learning and

decision-making we talk more about the

scientific studies of gratitude in this

video so go there if you haven't seen it

already practicing gratitude isn't just

some hokey woo woo hand waving nonsense

in fact even 3 weeks of consistent

gratitude practice results in long-term

brain changes that influence how you see

the world real brain changes that can be

detected with functional MRI studies if

you've been looking for the quickest

shortcut to happiness this is it it's

literally the easiest and most efficient

way to improve life satisfaction and so

as I'm basking away in the sunlight

chewing on fresh vegetables enjoying the

Cool Breeze and smiling at the little

squirrels waving Tiny Paws at me I take

some time to breathe to relax to savor

this quiet little pocket of time

grateful that I'm getting to enjoy yet

another beautiful moment like this

because for all I know tomorrow is not

guaranteed and just like that the

morning routine is done I'm recharged

and ready for another exciting day's

Adventure wherever it may lead me this

may all seem like a lot but it really

isn't it boils just down to a few things

destroying the snooze button 4 minutes

of high-intensity exercise exercise 30

seconds of a cold shower 5 minutes of

deep work and however many minutes it

takes you to chew on carrots in the

sunlight surrounded by as much green

nature as possible all the while

grateful for having woken up yet another

day altogether that's less than 15

minutes of total time this entire

routine is a concept I like to call the

clean morning notice that nowhere in

this routine do you use your phone or

scrolled social media in a clean morning

you don't waste time you don't play

games you don't reach for Netflix the

only sources of dopamine you feed

yourself are those that align with your

long-term goals that means important

work you care about mindfulness

meditation exercise being in nature and

eating healthy but don't just stop there

keep the momentum going get so far ahead

in the morning that the afternoon isn't

even needed this is how you do more in

one day than most people do an entire

week this is how you widen the Gap and

become your ultimate best self I hope

today's video brought you some

actionable value if you want a reminder

of the ultimate morning routine I've

created a beautiful canvas in print that

you can buy from the official spoonfed

study store just go to spoonfed

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