The Morning Routine That Changed My Life

Summary

Dans cette vidéo, Connor Beaton partage sa routine matinale qui a transformé sa vie. Il commence par avouer son aversion initiale pour les routines du matin et comment il a surmonté ses difficultés pour se réveiller tôt. Il propose des astuces pour développer et maintenir une routine, incluant s'éveiller progressivement plus tôt, boire beaucoup d'eau, faire de l'étirement et de l'exposition au soleil, pratiquer des exercices respiratoires, et s'engager dans des activités physiques intenses. Il insiste sur l'importance de trouver une routine qui convient personnellement et de l'adapter à ses besoins. Beaton conclut en soulignant le rôle de la connexion et de l'amitié dans sa routine, encourageant les téléspectateurs à intégrer des liens sociaux dans leurs propres habitudes matinales.

Takeaways

• 🛏️ L'auteur partage qu'il a commencé par détester les routines du matin et juger ceux qui les suivaient.
• 🌞 Il insiste sur l'importance de se lever tôt, mais suggère de le faire progressivement pour que le corps et l'esprit s'adaptent.
• 💧 Boire une grande quantité d'eau le matin est crucial pour réhydrater après une nuit de sommeil.
• 🌅 L'exposition au soleil ou à la lumière rouge est importante pour réguler le rythme circadian et favoriser une bonne santé.
• 🧘 Il recommande de faire des étirements et de la respiration profonde pour se préparer physiquement et mentalement au jour.
• 🏋️‍♂️ L'auteur pratique des entraînements variés, allant de l'entraînement de force à l'entraînement d'intervalles d'intensité élevée (HIIT).
• ❄️ Le plunge dans l'eau froide ou la douche froide est utilisé pour améliorer la récupération et la discipline.
• ✍️ Le journal intime de flux de conscience est présenté comme un outil puissant pour clarifier les pensées et résoudre des problèmes.
• 🤝 L'importance de la connexion et de l'amitié est soulignée, en intégrant des relations humaines dans la routine du matin.
• 📝 Il est essentiel de trouver une routine qui fonctionne pour soi-même et de personnaliser les conseils reçus pour qu'ils correspondent à ses besoins.
• 🎯 L'auteur conclut en recommandant de chercher à intégrer la connexion dans la routine du matin pour une vie équilibrée et des relations saines.

Q & A

Quel était le sentiment initial de Connor Beaton vis-à-vis des routines du matin?

Connor Beaton détestait initialement les routines du matin et jugeait les gens qui les suivaient.

Quelle méthode a utilisée Connor pour se réveiller tôt?

Il a adopté une technique d'incrémentation de 5 à 10 minutes pour se réveiller progressivement plus tôt.

Pourquoi Connor boit-il une grande quantité d'eau le matin?

Il boit une grande quantité d'eau pour réhydrater son corps après une nuit de sommeil.

Quelle est la raison pour laquelle Connor prépare son eau la veille?

Il prépare son eau la veille pour que son corps et son esprit soient plus enclins à suivre automatiquement sa routine du matin.

Quel type d'exercices physiques inclut Connor dans sa routine du matin?

Il inclut des étirements, de la méditation guidée, des exercices de souffle, des entraînements de force et des séances d'HIIT.

Quelle est la signification de 'SNS, stretch and sunlight' dans la routine du matin de Connor?

Cela fait référence à l'étirement (stretch), à l'exposition à la lumière du soleil (sunlight) et à l'exercice physique (SNS, pour Structural Neural Surgery).

Quels sont les différents types d'exercices de souffle que Connor pratique-t-il?

Il pratique le souffle de Wim Hof, le souffle Kundalini, le souffle prénommé et d'autres techniques d'exercice de souffle qu'il a apprises lors de ses études de chant.

Quelle est la raison pour laquelle Connor recommande le journaling de flux de conscience?

Le journaling de flux de conscience permet de clarifier les pensées et de résoudre les problèmes en les écrivant sur papier.

Quel est le dernier élément de la routine du matin de Connor et pourquoi est-il important?

Le dernier élément est la connexion, qui est important car il permet de renforcer les relations et de se préparer à bien vivre sa vie.

Quelle est la recommandation de Connor pour intégrer la connexion dans la routine du matin?

Il suggère de trouver des moyens de créer des liens, comme faire de l'exercice avec des amis ou de boire un café ensemble, pour intégrer la connexion dans la routine du matin.

Quel est le message final de Connor pour les hommes dans sa routine du matin?

Le message final est que les routines du matin ne sont pas seulement pour améliorer la discipline et l'efficacité personnelle, mais aussi pour établir des relations et faire de la vie une expérience riche en interactions.

Outlines

00:00

😀 Défi de la routine matinale

Connor Beaton partage son expérience personnelle avec les routines matinales, allant de son mépris initial à son évolution pour comprendre leur importance. Il explique comment il a surmonté ses propres obstacles pour développer une routine matinale efficace, en partageant des astuces et des conseils pour aider les téléspectateurs à créer la leur. Il insiste sur l'importance de s'éveiller tôt, en utilisant des incréments de 5 à 10 minutes pour s'adapter progressivement à un horaire matinal plus tôt.

05:00

💧 Hydratation et préparation de la journée

Après avoir évoqué la nécessité de se réveiller tôt, Beaton met l'accent sur l'importance de l'hydratation en buvant une grande quantité d'eau le matin pour compenser la déshydratation nocturne. Il recommande de préparer son verre d'eau la veille au soir et de se l'ingérer dès le réveil. Il aborde également l'importance de la lumière du soleil ou d'une source de lumière rouge pour synchroniser le rythme circadian et la santé de la peau et des yeux.

10:03

🧘‍♂️ Exercices physiques et respiration

Beaton décrit ensuite la partie de son routine matinale consacrée aux exercices physiques, y compris la stretching, les yoga, le tai chi et la respiration. Il mentionne l'importance de l'adapter à ses besoins et de trouver ce qui fonctionne le mieux pour son corps. Il partage également son intérêt pour les entraînements variés, alternant entre des séances d'entraînement intensif et des séances de force pour varier les charges et éviter la saturation physique.

15:05

🥶 Thérapie du froid et journal intime

Il relate son expérience avec la thérapie du froid, qu'il pratique avant ou après l'entraînement selon le type d'exercice, soulignant les bénéfices pour la récupération et les gains musculaires. Beaton introduit également la pratique du journal intime sous forme de 'journal de flux de conscience', où il est question de révéler ses pensées intérieures et de traiter des problématiques personnelles pour obtenir de la clarté et de l'équanimité.

🤝 L'importance de la connexion humaine

Pour conclure, Beaton insiste sur l'importance de l'interaction sociale dans sa routine matinale, soulignant que la connexion avec autrui contribue à une meilleure qualité de vie. Il encourage les téléspectateurs à intégrer des moments de connexion dans leurs propres routines pour renforcer les relations et se sentir moins seuls, ce qui est essentiel pour mener une vie épanouissante.

Keywords

💡Routine du matin

La routine du matin est un ensemble d'activités réalisées de manière cohérente chaque matin pour améliorer la productivité et le bien-être. Dans la vidéo, elle est au cœur du message, car elle est présentée comme un outil de transformation personnelle. L'animateur partage sa propre routine et des conseils pour l'adopter et la maintenir.

💡Réveil tôt

Réveil tôt fait référence à l'habitude de se lever avant l'aube, souvent considéré comme un élément clé d'une routine du matin efficace. L'animateur mentionne sa propre lutte avec le réveil tôt et propose une astuce pour y parvenir progressivement en avançant son réveil de 5 à 10 minutes chaque jour.

💡Hydratation

L'hydratation est soulignée comme étant essentielle pour se remettre d'un état de déshydratation nocturne. L'animateur conseille de boire une grande quantité d'eau le matin, ce qui est un élément de sa routine et un moyen de se réhydrater après une nuit de sommeil.

💡Étirement

L'étirement est une activité physique qui aide à préparer le corps pour la journée. Dans le script, l'animateur et son fils font de l'étirement en plein air, ce qui est un moyen de se connecter avec la nature tout en améliorant la flexibilité et la mobilité.

💡Travail aérobie

Le travail aérobie, ou entraînement d'intervalle d'intensité élevée, est mentionné comme une forme d'exercice dans la routine du matin. Il est utilisé pour améliorer la endurance et brûler des graisses, et est alterné avec des séances de force pour un entraînement équilibré.

💡Exercice de force

L'exercice de force est une autre forme d'entraînement incluse dans la routine, visant à augmenter la masse musculaire et la force. L'animateur décrit des séances intensif de GVT (German Volume Training), qui implique de faire de nombreux répétitions à un poids relativement lourd.

💡Immersion froide

L'immersion froide est une pratique de guérison qui implique de se plonger dans de l'eau froide après l'entraînement. Elle est mentionnée comme un moyen d'améliorer la récupération, mais doit être utilisée avec précaution pour ne pas nuire aux gains musculaires après un entraînement de force.

💡Journaling

Le journaling, ou la rédaction de journal, est présenté comme un outil de clarification des pensées et des émotions. L'animateur pratique un type de journaling appelé 'stream of consciousness', où il écrit sans filtrer ses pensées, ce qui lui permet de mieux comprendre et de résoudre ses problèmes.

💡Connexion

La connexion fait référence à l'importance de l'interaction sociale dans la routine du matin. L'animateur insiste sur le fait que la routine n'est pas seulement pour l'autodiscipline, mais aussi pour établir des relations et se sentir moins seul, en incluant des activités avec sa famille ou des amis.

💡Rituel

Le rituel est un élément clé dans la création d'une routine du matin durable. L'animateur souligne que le cerveau reconnaît les patterns et que créer des rituels aide à intégrer les activités dans la routine de manière plus naturelle et automatique.

Highlights

Connor Beaton shares his personal morning routine that has significantly changed his life.

Initially disliking morning routines and judging those who followed them, Connor eventually found a routine that worked for him.

He suggests waking up early incrementally, starting with 5 to 10 minutes earlier than usual, to acclimate the body and mind.

Drinking a large amount of water first thing in the morning is recommended to rehydrate after sleep.

Preparation of water the night before is a strategy to simplify the morning routine and ensure consistency.

The importance of ritualizing habits to anchor them in the brain for better adherence is discussed.

Connor emphasizes the individuality of morning routines and the need to find what works best for one's own body and mind.

A stretching routine incorporating sunlight is part of his morning for physical and mental well-being.

The use of red light in the absence of sunlight is suggested to simulate natural light for health benefits.

Breath work, including techniques like Wim Hof and Kundalini, is incorporated for its various health benefits.

High-intensity interval training (HIIT) and hypertrophic strength training are alternated for balanced physical development.

Cold therapy, such as cold plunges or cold showers, is used for recovery and is best placed after HIIT sessions.

Journaling, specifically stream of consciousness journaling, is highlighted as a transformative tool for mental clarity.

The practice of writing out thoughts and challenges without direction can lead to insights and problem-solving.

Connection with family or friends is an integral part of Connor's morning routine, emphasizing the importance of relationships.

Incorporating connection into one's morning routine can combat feelings of isolation and improve overall well-being.

The video concludes with a call to action for viewers to find and implement their own unique morning routines.

Transcripts

all right guys welcome back to the man

talk show Connor Beaton here and today

I'm going to be sharing with you the

morning routine that absolutely changed

my life before we get into it I want to

say one quick thing number one is I used

to hate morning routines I used to hate

morning routines and I used to judge the

living crap out of guys that were like I

wake up at 5:00 a.m. and then I drink my

coffee with butter in it and then I do

all my push-ups and my squats and I just

like I think that was maybe a Duke Nukem

uh voice I'm not really too sure if you

know Duke Nukem you know lay that in the

comments below uh but I really had a

judgment about it because I couldn't do

it like I had this story and this

Narrative of like I can't seem to get my

[ __ ] enough together to even have a

morning routine I couldn't wake up early

I couldn't have consistency you know I

would stay up late and sabotage myself I

really really really struggled with it

and so not only am I going to share with

you what I do for my morning routine I'm

going to share with you some tips and

tricks that will help you to develop and

maintain your morning routine now maybe

you already have one stick around

because there's going to be some very

useful helpful insight and science about

morning routines but I'm also going to

be sharing how you can ingrain these new

habits and rituals into your life in a

meaningful and effective way so let's

dive straight in don't forget to hit

subscribe hit the like button and man It

Forward share this video this episode

with somebody that you know will enjoy

it all right first step get your ass out

of bed early wake up early now I know

you've probably heard that a bazillion

times where people are like I wake up at

5:00 a.m. and you've got the robin

Sharma 4:30 club and you got the miracle

mornings and you've got all of these

different forms of different people

telling you to wake up early and

honestly for me for a long time I

probably struggled with this longer than

any other part of my morning routine I

hated getting up early um it wasn't

something that my body enjoyed it and

that's because of my other habits and

routines you know smoking weed before

bed and watching porn and you know none

of that stuff helped me get out of bed

early in the morning um which we'll talk

about in a second but I just genuinely

didn't like getting up in the morning I

liked sleeping in it felt good and so I

struggled for a long time to get up

early until I tried this one trick and

the one trick was that I used a 5 to 10

minute increment to get up early what do

I mean by that if my normal time getting

out of bed was 8:00 a.m. I started

setting my alarm for 5 or 10 minutes

earlier than I would normally get up so

for example if you normally get up at

8:00 a.m. and tomorrow you wanted to

wake up early don't try and wake up at

5:00 a.m. that shit's not going to work

or at least it's probably not going to

last what you do is if you normally wake

up at8 you set your alarm for 7:55 or

750 and you incrementally move the time

that you wake up back earlier into the

morning and what this does is it allows

your brain and your body to acclimate to

the time that you want to get up so I

normally get up at 6:00 a.m. um

sometimes a little earlier sometimes a

little later but it is kind of ingrained

into my body now so I don't really even

set an alarm most morning I just pop up

I have an alarm set at 6:15 just in case

I'm not already up but most mornings my

son is up at 5:30 or 5:45 and so am I so

I wake up at 6:00 in the morning and I

did that incrementally over time it took

me about 3 months to move from the 8:

a.m. down to the 6:00 a.m. I went down

to 5:30 a.m. for a period of time uh and

I have found that to be a very very

effective tool for getting out of bed

earlier in the morning Next Step number

two in my morning routine after I get up

nice and early at the butt crack of dawn

uh I drink a big ass jar of water not a

cup not a glass but a big jar big glass

mason jar and I do this for a number of

reasons one when you're sleeping at

night you your body moves into a more

dehydrated State because of all the

stuff that's happening in your body that

I'm not going to necessarily get into

for the sake of brevity U but in the

morning is usually one of the one of the

places in your life where you are the

most dehydrated and so you need water

first thing in the morning to rehydrate

your body I don't put any electrolytes

in it I don't put any lemon in it I

don't put anything in my water I just

drink H2O with nothing else um and how I

got into this habit very quick trick and

um hack even though I hate that word uh

is I get that ready before bed so my

morning routine starts before I go to

sleep now I'm not one of those intense

guys that like you know needs to put gym

clothes on to sleep in my gym clothes

that I wake up in the morning I'm ready

to go I've studied and I did some

research for this video because there

are so many morning routine videos and

commentaries out there and it was two

things stood out to me number one the

level of insanity that some people go

through in order to get up early and

have a like 4-Hour morning routine and

number two the fact that nobody really

talks about how ething hard

it is to develop a proper morning

routine for most people right if you are

like me it took me ages to develop a

rigorous healthy morning routine anyway

back to the plot back to the story I get

my water ready at night so before I go

to bed I go get my water jar uh I have a

very specific cup again you want to

ritualize these things the more that you

can ritualize these things and anchor

them in the more you are going to um

embed and ingrain into your brain this

habit our brain remembers patterns your

brain is a pattern recognition machine

and so if you want to have healthy

morning routines and habits you have to

create these patterns that allow your

brain to move things from a conscious

laborous Choice into a subconscious and

unconscious decision and response that

your body naturally has so every night I

just go get a big jug of water something

like this if you're watching me and I go

upstairs and that sits by my bedside so

that when I wake up in the morning I

have that there I chug that in the

morning I drink a full mason jar of

water first thing in the morning and

then it's time for the double s stretch

and sunlight now caveat to this is that

normally my son is up with me and so

part of my morning routine is giving him

a banana and peanut butter because he

has his own morning routine and that

includes banana and peanut butter every

single day uh he's three and he just

loves that [ __ ] so we'll have a banana

and peanut butter and then we go outside

for stretch and sunlight now depending

on the time that you are waking up you

may not have sunlight so you will want

to get a uh a red light uh of sorts and

something that's low in EMF and that is

going to simulate the type of light that

is going to be good for your skin your

eyes um for helping you get into your

proper sleep cycle later on in the day

hitting your circadium Rhythm yada yada

y all the scientific benefits that are

there that you have probably heard about

uh if you don't have sunlight early in

the morning or it's winter time like

here the sun doesn't come out until you

know 8: a.m. in the morning and I've

been up for two or two and a half hours

so get that red light and then stretch

so what my son and I do he comes outside

with me and we will stretch outside if

it's winter I will put you know jacket

and a tuque on yes a toque not a beanie

because we are Canadian and the proper

word is toque uh but we will get dressed

and we'll go outside and we will stretch

I have a stretching song that I sing

with him that he sings with me and he

usually participates in the first two

stretches and then he you know screws

off and does his own thing but um I will

do a certain series of yoga stretches uh

downward dog sun salutations I'll do

some tai chi I will do some stretches

that actually incorporate breath work

into the stretches um I'm actually in

the process of producing something

called The Men's morning toolkit so I

will give you that soon which will have

all of the guided meditations guided

breath work practices guided stretches

that I have um that will help you with

your morning routine so that's coming

soon just know that so I'll do SNS

stretch and sunlight if it's in the

summer I'm usually doing it in shorts no

t-shirt on I'm trying to get in as much

sun as possible then we move to breath

work I will either do whim Hoff breath

work I will do some form of Kundalini

breath work or pronomic breathing um or

I will do some some breathing techniques

that I learned when I was singing it all

depends on where my body is at and what

my body is needing that morning and this

is the really crucial part that I

learned about a morning routine that I

want to share with all of you you have

to find a routine that works for you and

your body I tried to do everybody's

routine that I could find you know I

listened to Tim Ferris and did his

routine I listen to this person who did

their routine I listen to Robin Sharm

did his routine and most of them just

didn't work for me they felt rigid they

didn't really fit in with my mind and my

body and they just didn't really feel

right for me and so take all of what I'm

saying and Implement what works and

throw out what doesn't you are going to

have to find the right morning routine

jacket as you as it were that fits for

you so I do my breath work after my

stretching and then I'll go into a heavy

workout now there's two forms of

workouts that I have I'm going to have

another video on this soon probably

um I split my workouts up into one week

I'll do hit training so high-intensity

interval training the next week I will

do very heavy hypertrophic strength

training and sometimes I will do stuff

like gvt which is German volume training

which uh is not for the faint of heart

it's a very intense format you do

basically 10 reps 10 sets at

60% uh of your Max and so like if you're

going to do chest as an example you

would do bench press and you would do 10

sets of 10 reps at 60% your max which is

100 reps uh it's a lot of weight to

press it can be taxing on your body so

make sure that you stretch don't skip

the stretching part if you're going to

start doing something like gvt but I'll

split them up mostly because I noticed

that for my body personally when I do

really heavy uh weight

training consistently you know five six

days a week because I like to work out a

minimum of six days a week well minimum

5 days a week but mostly 5 six days a

week I noticed that for my body when I'm

doing stuff like gvt or really heavy

strength training if I do that

repeatedly uh then that's taxing on my

body whereas if I do one week heavy

weights and strength training one week

hit training which is very very good for

fat loss uh very very good for your

cardio uh very very good for chiseling

then that offsets and it actually

improves my ability to strength train I

also do um Mixed Martial artarts so I do

Muay Thai I do that once or twice a week

just depending on my schedule next is

the cold now I will either do a cold

plunge before or after just depending on

the workout that I'm doing when I am

doing heavy lifting strength training

then I will do a cold plunge before but

I will not do it after research and

Studies have shown that if you do a cold

plunge after doing hypertrophic training

it can actually decrease your gains

which why why would we want that you

don't want that however if I am doing

high-intensity interval training cold

plunges are exceptional for recovery and

so I will usually do a high-intensity

interval training and then maybe I'll do

a cold plunge after or I'll have done it

before if I don't have time in my

morning then I will just take a fully

cold shower um which is oddly enough

much more uncomfortable than just doing

the cold plunge anyway after the cold

therapy after the cold plunge I will do

journaling so there's two more steps

there's just this one and one more I

will journal and what I would recommend

is very very strongly I would recommend

what I call stream of Consciousness

journaling stream of Consciousness

journaling s CJ and stream of

Consciousness journaling is exactly as

it sounds you write down whatever is in

your head you write out the challenges

that you're having in your relation

reltionship you write out the questions

that you are trying to figure out the

problems that you're trying to solve you

write out the existential angst that is

bouncing around in your Noggin on a

day-to-day basis but you just let

everything that is churning in your head

out onto a piece of paper and when I

first started this practice it was both

Illuminating and frustrating because one

I realized how much was in my head that

didn't have an outlet and number

two it was a little frustrating at first

cuz I was like what do I do like there's

no real direction to this and I'm

literally just supposed to like write

out and so you know sometimes for the

first few weeks it was just me writing

out like this feels dumb and I'm not

really too sure what I'm supposed to be

writing and you know what do I put on

this paper and so set a timer for

minimum 10 minutes usually 10 to 15

minutes or more when I was journaling

extensively I would do like 45 minutes

of journaling every day I found it to be

incredibly helpful and has been one of

the most revolutionary tools um

transformational Tools in my life stream

of Consciousness journaling allows you

to allows you to work through some of

the problems that you are dealing with

allows you to see it on a piece of paper

allows you to get it out of your brain

and usually what happens is a good

amount of clarity after you're able to

get it out of you right it's kind of

like oh this is going to be a great

analogy if you know what post nut

Clarity is stream of Consciousness

journaling is kind of like a a post

putting it on paper uh Clarity where

just the simple Act of getting it out of

your head can sometimes there's the pun

there it is just the simple Act of

getting it out of your head

uh [ __ ] can can be a very very helpful

resource and Tool and for me personally

I have found that to be much more

effective than any other journaling any

other type of journaling that I have

ever come across and I've tried a lot

now the last piece I'm going to leave

you with is connection you've probably

noticed that I spend a lot of my morning

routine or I spend some of my morning

routine with my son and my wife and

they're a part of my mornings uh even

before I was married and had a kid

connection and friendship was a very

important part of my morning routine and

I think that for so many men we walk

through life in silence you know we do

our morning routine in Silo we go to

work in a silo we're traveling in Silo

you know we're not talking to anybody as

we commute we come home you know we

barely talk to the people that were

around and we feel alone and so part of

my morning routine has always been to

find connection even when I was single I

would you know go work out with buddies

in the morning at 6:30 a.m. even when I

was single I would have you know coffee

connections before I went to work with

buddies with friends um and that that

for me is a very integral part and so I

love trying to find ways to have

connection as a part of my morning

routine because it's not morning

routines aren't just about how you lead

yourself becoming a more effective

self-led man having a deeper sense of

discipline it's also about setting

yourself up to do life well and part of

doing life well is relationships and so

you've probably noticed me talking about

I stretch my son as a part of of it I do

breath work my son is a part of it he

might not stay for very long but there's

a connective tissue that's there and so

I would encourage you to find ways to

embed

connection into your morning routines

all right thank you so much for joining

me thank you so much for tuning in leave

your comments thoughts and questions

below if you're watching this on YouTube

and if you're tuning in on the podcast

hit me up on Instagram at man talks

thank you so much and as always this is

Conor beaten signing off

[Music]