If you start with a morning routine every day, you will benefit from it for the rest of the day. Such a routine also contributes to a successful life, so what are you waiting for? Why don’t you make a morning routine?
Why a morning routine?
There are only a limited number of hours in a day and you want to use them wisely. A morning routine will start the day in a more relaxed, focused and cheerful way, making you much more productive during the day. During the routine you do your own thing so that you can fully focus on your work after 9:00. Developing a morning routine is one of the first activities that participants in the high performance coaching and business coaching programs must do.
Morning routine is key to your mindset
Waking up cranky and with a grumpy morning mood on a regular basis doesn’t add to your productivity. By programming your mindset with a morning routine that suits you, you can prepare optimally for your day.
In this article, I share my morning routine. In recent years I have had several morning routines and I now know which one works best for me. Yes, you read that correctly: which one works best for me. After all, every person is different and everyone responds differently to a morning routine. Therefore, do not literally copy my routine, but be inspired by the possibilities of this powerful morning routine to then create your own.
# 1 – 4:45 AM: Start morning routine
My alarm goes off at 4:45 in the morning and then I jump out of bed. At this time, very few people are awake and so I can fully focus on myself.
The most successful people get up early, so that they “already won the day” before dawn. If you look at your own morning, is it possible to wake up at 4:45 am? If you have children, it is interesting to think about this. Your children are probably not awake yet, which means that you have a few hours to yourself.
Getting up that early also means going to bed early. The quality of your sleep is best between 10:00 PM and 4:00 AM. Because I am in bed no later than 10:00 PM, I make maximum use of that time. I was never a morning person until I taught myself and programmed my biorhythm with the re-timer glasses (I will talk about this later) so that I simply get out of bed so early because I already wake up at this time.
# 2 – 5:00 am: intensive morning routine workout
To immediately pump blood through my body, I choose to do my workout early in the morning. I have to admit that I switched often, from 5:00 am to 7:00 am and from 7:00 am to 3:30 pm. In the end, this time turned out to work best for me.
Before I start the workout, I drink at least two glasses of water, take my collagen supplements (which is good for bones, joints, nails, skin and hair, among others) and then I start my intensive workout.
After more than ten years, I exchanged the gym for an X3 Bar (see video below) and an extreme Insanity Workout that will get you soaked with sweat in five minutes.
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For most people the gyms are closed because of the Coronavirus. My advice: start working out at home. Invest in some good equipment. For example the X3 from @drjaquish or do a work out every morning with @shaunt. Whatever you do…don’t sit still. Improve your exercise! Improve your health! Let’s go! Praying for all the people who need it 🙏 We will figure this out 🙌
This workout ensures that my cortisol (stress hormone) levels shoot down, that I wake up well and full of energy and not to forget the feel-good boost from all the hormones after workout.
# 3 – 5:30 am: cold shower
After my workout I first take a warm and then a cold shower. A cold shower has many advantages (see below).
What else is good to know is that during and after my shower, I use products that do not contain parabens. Parabens are used as a preservative and it is not certain that these substances are safe. Always check carefully which substances are in your shampoo, soap and the like. Also check your toothpaste and choose a product without sulfates, parabens and triclosan. I use Temple Spa for my face and washing products and Native toothpaste.
# 4 – 6:00 am: infrared meditation
Meditation is one of the game changers in my life. I was never a big fan of it because I was always so busy in my head. I really had to practice and now I am reaping the benefits. Meditation ensures that I completely relax, focus, feel grateful and happy.
I meditate during my Joovv infrared session. Infrared is good for:
- muscle recovery;
- relieving joint pain;
- sleep optimization;
- upgrading your libido;
- counteract inflammation;
- optimizing your cognitive functions.
The Joovv that I use for this is a handy device, which I simply switch on for twenty minutes and during that time I also meditate. I saw the first effects of the Joovv, such as better blood flow, immediately after my first session.
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I really love biohacking! My mornings are getting for the “outstanders”, more and more “spacey”. Every morning when I wake up at 4:45 the first thing I’m doing is a max 15 minutes workout with the X3 band which completely fatigues my muscles. After that, I’m doing a quick HIT session to speed up my heart rate. After my work out, I’m doing a 20 minutes infrared meditation session with the @joovvsocial while listening to @deepakchopra. After this, I’m taking a shower and start reading for 20 minutes a book with my Re-Timer glasses while having @brainfmapp in my ears so my focus increases and so I absorb more from the book. After reading I dive into my high-performance planner, Journaling and kick off my day! In a few weeks, I’m also dropping some breathing exercises into this morning routine from @iceman_hof. All this together is really taking my performance to the next level. How do I know this? I track it all!
# 5 – 6:30 am: increase knowledge and wake up extra well
We came into this world to grow. When we stop growing we slowly die. In short: if you don’t want to die slowly, read a book for at least twenty minutes every day.
I pick up a book at 6:30 am focusing on a theme in which I want to develop myself at that time (for example, biohacking). I read the book while enjoying a cup of coffee, a mix of:
- Lion’s Mane coffee – supporting your productivity, focus, creativity and energy;
- Creatine – for more strength and energy;
- Brain Octane Oil – for optimizing cognition and energy, among other things.
The coffee mix already provides a big boost and the re-timer glasses dissipate the last bit of “sleep”. Because I wake up at 4:45 am, it is still dark outside and my brain simply thinks that I still need to sleep. That is why I invested in the re-timer.
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We are living in an awesome time where we have the technology to boost our performance. The last month’s I invested in the @ouraring, Re-Timer glasses, @myviome, @joovvsocial and soon more to come! The results are mind-blowing for my health. In about a few weeks I’m going to write an article about the results.
The re-timer is a smart biohack technology. There are more definitions for biohacking, here I mean striving for optimal performance through a ‘perfect’ lifestyle.
The re-timer is a pair of glasses that project green light into your eyes. Research has shown that this special light is many times stronger than the normal light that we get from outside. Due to the light of the re-timer, my brain thinks that there is already daylight outside and therefore wakes up earlier and faster, resulting in more energy, focus and increased productivity.
If you want to read more about the re-timer glasses, I advise you to read this article from Ben Greenfield: How To Re-Time Your Circadian Rhythms If You Wake Up Too Early Or Stay Up Too Late.
# 6 – 6:50 am: fill in planner
We are not often productive enough due to the lack of planning. In recent years I have experienced the positive impact of planning at least eight times a week on my results. This is because planning really makes you productive, because it keeps you busy with your most important activities.
Fill in the planner eight times? Hell yes! I fill in the planner for the upcoming week every Sunday. In that week, during my morning routine, I go through the day in question again to prepare myself mentally. The planner I use is a journal and planner in one. This means that in this planner I can organize my activities on the basis of hours and that I can also journal about my day and the results that I strive for and achieve.
If there is one activity you should take over from my morning routine, this is it. Then plan any activity, no matter how big or small. By planning this way, you stick to deadlines and avoid working five hours on an activity that you could easily do in an hour.
#7 – 7:00 am: one-thing
Do you know what your most important activity of the day is? The activity with which you measure towards your goal (s)? No?… think about that and then consider making it part of your morning routine.
My ‘one thing’ in recent weeks has been writing a book. My book is currently one of my ‘one things’ because it will have a major impact on my life and my business. By starting my one-thing every morning I have my full willpower to make this a success. What we see is that during the day, and especially after 14:00, our willpower decreases considerably, so that most activities after that time do not yield the best results.
This is why I always start with my one-thing first. When I have done that, I have at least completed the main activity and will usually finish my day with satisfaction.
# 8 – 8:00 am: Wim Hof breathing exercise
I am a big fan of Wim Hof when we talk about breathing exercises. This exercise lasts about 25 minutes and with its online training it is a guided breathing exercise.
By doing this breathing exercise I get more energy, focus, peace and clarity in my head. I can go even deeper in my meditation than with “normal” meditation, so I often gain various new insights that improve the quality of life.
After my morning routine I can energetically get started with my biggest projects. More about these largest projects can be found in 5×50 Productivity Formula.
What will your morning routine look like?
Are there any activities for your own morning routine? Realize that learning a new routine takes an average of 66 days. So choose a morning routine that you can keep up with. After all, there is nothing more frustrating than having a morning routine that is impossible to apply in real life.
During my high performance and business coaching projects I always keep my clients committed by asking them to send me a message every morning when they have performed their routine. A good way to quickly install new routines.
My question to you is therefore: who keeps you committed to your morning routine?
Are you looking for a coach who can give you more clarity, help you achieve your goals faster and who can also keep you committed to your morning routine? Then choose one of the options below:
- high performance coaching – to achieve your maximum potential and best performance in all areas of your life.
- business coaching – to turn your company into a company that attracts plenty of customers that really makes you happy.