Brief Summary
This video discusses the importance of a mindful morning routine and provides four key habits to implement for a more positive and productive day. It emphasizes replacing negative habits with positive ones like thankfulness, inspiration, meditation, and exercise. The video also touches on the significance of gratitude, the need for inspiration, the benefits of meditation, and the importance of making exercise competitive and collaborative.
- Start your day with gratitude by expressing specific and personal thankfulness to someone.
- Fill yourself with inspiration through podcasts, books, or speeches.
- Practice meditation to check in with yourself and set intentions.
- Make exercise competitive and collaborative for better results.
Checking your phone first thing in the morning can overwhelm your mind with distractions, news, negativity, and noise. Instead of starting the day at zero, you begin at a deficit, making it harder to be productive and positive. The constant influx of information and notifications can lead to feeling overwhelmed and anxious right from the start.
Practicing gratitude involves expressing specific and personal thankfulness to others. Sending a message to a friend or family member expressing gratitude can boost both your happiness and theirs. Unlike general gratitude, specific and personal expressions of thankfulness have a more significant impact.
Inspiration is essential for motivation and focus. Just as you replenish physical necessities, you should also seek out sources of inspiration. Listening to inspiring speeches, podcasts, or reading motivating content can rewire your mindset and provide energy for the day.
Meditation is a daily check-in with yourself. Spending five minutes in the morning to set an intention and five minutes in the evening to reflect on the day can promote personal growth and solitude. This practice allows you to connect with your thoughts and feelings, fostering a deeper understanding of yourself.
Making exercise competitive and collaborative can enhance its effectiveness. Gamifying your workouts and involving others can provide motivation and support. Whether it's competing with family members or joining a group workout, these elements can make exercise more enjoyable and sustainable.
To improve in any area of life, coaching, commitment, and community are essential. A coach can provide guidance and motivation, a consistent schedule builds momentum, and a supportive community offers encouragement and shared experiences. These three elements work together to help you overcome challenges and achieve your goals.
The video encourages trading negative habits for positive ones: negativity for thankfulness, news for inspiration, notifications for meditation, and noise for exercise. By making these swaps, you can create a more impactful, healthy, and effective morning routine, leading to a more fulfilling day.
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Transcript
Full transcript of “How to Master Your Morning in Just 10 Minutes (Data PROVEN)”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 25% of people reach for their cell phone within the first minute of waking up are you one of them over 50% check messages within 10 minutes but when you wake up in the morning and check your phone first thing it's like inviting a 100 people into the bedroom of your mind now your mind is overwhelmed with everything you should have done that you have to do everything you need to do competing from ads to emails to notifications and all of of a sudden you're starting the day overwhelmed it's the four ends of distractions news notifications negativity and noise now if you got a good night's sleep you're starting the day at zero when you start the day with
0:45 news negativity notifications and noise you're now at a minus 4 and dragging yourself up for the rest of the day after this video you'll know the four habits to have the perfect morning routine the first morning habit is thankfulness I think for so many of us we've heard about gratitude so many times in our life but often it feels like kind of soft and kind of fluffy as a quality and I think we look at gratitude as something we've overheard it's been over said what's amazing though is that if you're present in gratitude you can't be anywhere else studies show that if you're having a thankful thought you can't have a worry filled thought at the same time if you're having a grateful
1:31 thought you can't have an anxious thought at the same time gratitude and anxiety can't rent space in your mind at the same time but for gratitude to work in that way it requires a specific approach now I know what you're thinking Jay my alarm's on my phone I meditate with you before I go to bed on my phone like how do I live without it and actually what I'd say it's what we do on our phone that makes the difference what if you grabbed your phone and sent a m message to your friend expressing gratitude to a family member expressing gratitude it doesn't have to be a thesis or an essay it can truly just be two paragraphs and your first thought of the day becomes expressed gratitude now for gratitude to work how I was explaining
2:16 or thankfulness to work how I was explaining it requires it not only to be expressed but to be specific and personal a lot of us may have gratitude journals which are beautiful but often that gratitude's never shared and it may not be specific or personal it could be ungrateful for the sky I'm grateful for waking up today again all beautiful valuable things but for gratitude to have its impact it needs to be expressed specific and personal let me give you an example let's say you threw a party this weekend and you invited all your close friends over and think of two people in your life that came over I'm going to think of two of my friends Nick and Joe now when Nick and Joe came over I got messages from from both of them the next day Nick said thanks Jay had a great
3:03 time I appreciate that but Joe sent a message in classic Joe style Jay I had the best time it was wonderful to spend time with your family the games were awesome the food was amazing I really needed that this week thank you so much now which one makes me happier it's easy obviously Joe's message boosts my happiness but what the science says is even more fascinating not only am I happier receiving Joe's message Joe's actually happier sending me that message than what Nick did so what I want you to do for the next 7 Days Every Morning you're going to reach for your phone I can't stop you from doing that but the first thing I want you to do before you open up your email or social media is to text a friend or a family member for the
3:49 next seven days do that share how thankful you are how much you value them and watch how your life changes the second habit is inspiration what fascinates me about hum is that when we're out of something in our refrigerator we just go and buy it if you're out of milk you buy milk if you're out of bread you buy some bread but if you're out of inspiration you don't recognize that you can go and find it and that you can go and build it we often sometimes say I'm demotivated I'm stuck I don't know where I'm going and all that means is we're out of something it's like a car being out of gas we just have to go fill it up again and I think it's so important that we fill ourselves up with inspiration at the beginning of the day at one point point in my life I listened to Steve Jobs's Stanford commencement speech every day for 9
4:36 months in a row now not only did I know all the words off by Heart by the end of it the words really impacted my heart I felt like they started to rewire my mind and my brain and my mindset and started to focus me differently I had the opportunity to sit down with Matthew mccon multiple times and I told him on my podcast that at one point I listened to his Oscar's acceptance speech every single day for 30 days it's a 5minute speech but it got me inspired it got me focused about what I cared about so I want to ask you what's that piece of inspiration in the morning is it a podcast is it a meditation is it your favorite book is it a paragraph that you read every single day I think we often think we have to find something new every day we have to find something different what is that thing that you go
5:23 to every day a quote a thought an idea that boost you and give you that energy in the morning the B habit for your morning routine is meditation now I know what you're thinking Jay I tried to meditate I fell asleep Jay I struggle with meditation I don't know how to do it Jay what does it even mean I'm totally new to it and I want to simplify it for all of you there are loads of great techniques out there you'll find a turn and think like a monk I have a daily J meditation on calm every single day for 7 minutes but for those of you who are just trying to figure this out what I want you to do is in your schedule put five 5 minutes in the morning and 5 minutes in the evening carve it out meditation as many Buddhist teachers have said is a meeting with yourself every day we check in with our
6:09 friends our family members your kids your partner but you never check in with yourself meditation is a check-in with yourself once in the morning for 5 minutes and once in the evening for 5 minutes in the morning ask yourself what's the one thing I need to do for myself today and at the end of your day ask yourself how did that feel how did it feel that I did that one thing that was important to me today starting with that 5 minutes in the beginning and end of the day allows you to start being personal and in solitude with your own thoughts which is such an important practice and the final step is exercise we all know how important this is and I find that for so many of us this is something that we've heard a million times but I found that for exercise to
6:55 truly take effect it needs to be two things it needs to be comp itive and it needs to be collaborative humans do better when things are gamified and they do better when things are Community Based whether it's a group workout whether it's a friend that you play a sport with every single day with making things competitive and collaborative make a huge difference I know so many families that are constantly competing over who gets to 10,000 steps first and who beats that record but the idea being of like how can you make what you're doing competitive and collaborative if you're struggling with any area of your life and it recurringly is something that just feels like you're working against yourself and it feels like it's harder and harder every time it's because we lack one or two or all three
7:41 of this next system I'm going to share with you first is coaching if you want to get better at something you need someone who's a few steps ahead of you you need someone who understands how to help you motivate yourself coaching makes a huge difference the second is you need a commitment you need a committed consist inst schedule that's going to help you build that momentum and third you need Community you need other people that are growing with you that have the same struggles or similar struggles and want to get better every single day my intention for you is that you'll trade your negativity for thankfulness you'll trade your news for inspiration you'll trade your notifications for meditation and you'll trade that noise for exercise and when
8:26 you do that you'll be able to spend your morning time in a much more impactful healthy and effective way if you want more videos about health happiness habits and healing subscribe below I can't wait for you to continue to be on this journey with me and I'll see you the next video [Music]
