WEBVTT - My AM Non Negotiables + Detailed Morning Routine! 0:00:00.560 --> 0:00:03.440 I'd like to begin by acknowledging the traditional custodians of 0:00:03.480 --> 0:00:06.920 country throughout Australia and their connections to land, sea and community. 0:00:07.360 --> 0:00:09.960 We pay our respect to their elders past present, and 0:00:10.039 --> 0:00:13.000 extend that respect to all Aboriginal and Torres Strait Islander 0:00:13.000 --> 0:00:18.360 peoples today. Welcome to Stepping Up the podcast where we 0:00:18.400 --> 0:00:23.520 explore all things organization, mental health routines, personal development, motherhood 0:00:23.520 --> 0:00:26.200 and health. I'm your host, Steph Pace, and I'm the 0:00:26.280 --> 0:00:29.480 woman behind Just Another Mummy blog and also the founder 0:00:29.520 --> 0:00:32.280 of Steph Pace Planners. But I can assure you this 0:00:32.320 --> 0:00:35.320 is not just another podcast online. I'm known for my 0:00:35.400 --> 0:00:38.640 organization tips and tricks and the occasional banter, but it 0:00:38.760 --> 0:00:41.400 definitely wasn't always this way. I used to be a 0:00:41.479 --> 0:00:44.879 hot mess and occasionally still am. And I'm here as 0:00:44.920 --> 0:00:47.360 your honest and real friend each week to show you 0:00:47.400 --> 0:00:50.640 how I turn my life of chaos into clarity. Between 0:00:50.680 --> 0:00:53.199 the house, health, kids, work, and wanting to be the 0:00:53.200 --> 0:00:55.920 best version of yourself, it can be overwhelming, and I'm 0:00:55.960 --> 0:00:57.880 here to give you the tools and tips to stop 0:00:57.880 --> 0:01:00.400 you feeling like a slave to your daily time, asks, 0:01:00.480 --> 0:01:03.840 home life, and especially the expectations you have on yourself. 0:01:04.480 --> 0:01:06.479 Join me as I share my journey and insights into 0:01:06.520 --> 0:01:08.600 the art of balancing at all and speak to guests 0:01:08.640 --> 0:01:11.160 who can help us all live a better life. Whether 0:01:11.160 --> 0:01:14.080 you're looking to streamline your daily routines, fish your wellbeing, 0:01:14.200 --> 0:01:17.360 achieve your fitness goals, dive into personal development, or find 0:01:17.360 --> 0:01:20.160 inspiration to steff up into the best version of yourself, 0:01:20.400 --> 0:01:23.000 We've got you. So are you ready to step up 0:01:23.000 --> 0:01:27.399 your game? Let's go. Welcome back to another episode of 0:01:27.400 --> 0:01:30.160 Stepping Up. And today we're talking about one of the 0:01:30.200 --> 0:01:33.720 topics that literally, I would say eighty to ninety percent 0:01:33.760 --> 0:01:37.640 of humans find so interesting. We are very curious cats. 0:01:38.240 --> 0:01:40.280 I don't know why I said that. And one of 0:01:40.280 --> 0:01:43.920 the things that intrigues us the most is other people's 0:01:43.920 --> 0:01:46.720 morning routines. Now, I don't know what it is about 0:01:46.760 --> 0:01:50.400 a good am routine, but it really gets people talking. 0:01:51.000 --> 0:01:54.040 It is one of my most asked questions about my 0:01:54.080 --> 0:01:57.280 own routine. Besides my planning and like my weekly schedule 0:01:57.320 --> 0:02:01.080 and things like that is absolutely my morning routine. Now, 0:02:01.240 --> 0:02:04.040 I can't really answer why that is, but I do 0:02:04.240 --> 0:02:08.200 feel like because myself I've been through such a transformation 0:02:08.320 --> 0:02:10.880 within my own morning routine I used to wake up 0:02:10.919 --> 0:02:14.800 at eleven AM, guys. Honestly, I also had those wind 0:02:14.840 --> 0:02:17.320 down blinds on the windows when I was growing up, 0:02:17.400 --> 0:02:19.280 so I was like a little vampire in there. And 0:02:19.320 --> 0:02:21.480 it also works because you guys would know I fakedan 0:02:21.639 --> 0:02:24.360 like every week I faked in, But I'm naturally so 0:02:24.560 --> 0:02:26.680 pale that I pretty much throw off a blue color. 0:02:27.080 --> 0:02:29.760 And that was me in my little cave. I really 0:02:29.840 --> 0:02:33.080 was never a morning person until Honestly, I feel like 0:02:33.240 --> 0:02:36.480 I got pregnant with Harper, my first daughter, and the 0:02:36.520 --> 0:02:40.720 impact of having a solid AM routine is life changing. 0:02:40.840 --> 0:02:43.359 I've done an episode on my morning routine and why 0:02:43.360 --> 0:02:45.280 they're so important before, and I'll link it in the 0:02:45.280 --> 0:02:48.000 show notes, But this episode, I'm more so focusing on 0:02:48.040 --> 0:02:51.400 my AM non negotiables. Now, if you follow me on socials, 0:02:51.400 --> 0:02:53.079 you would have heard me talk about this a lot 0:02:53.120 --> 0:02:56.160 over the last god probably six years now. And while 0:02:56.240 --> 0:02:59.360 this is obviously a routine, this is really honing in 0:02:59.480 --> 0:03:03.200 on to stay on top of life, because we know 0:03:03.480 --> 0:03:06.040 the mornings can get off on a really bad foot. 0:03:06.080 --> 0:03:07.400 You can really get off on the wrong side of 0:03:07.440 --> 0:03:09.240 the bed with your kids screaming in your face. You 0:03:09.280 --> 0:03:11.480 haven't done lunches. We all know how that goes down. 0:03:11.520 --> 0:03:13.840 It's not a good time. I actually have an AMM 0:03:13.919 --> 0:03:16.760 PM non negotiables, which I talked about in a recent episode, 0:03:16.800 --> 0:03:19.320 which is the eight Hacks to keep a Tidy Home. 0:03:19.520 --> 0:03:22.200 I talk about this briefly because I really felt like 0:03:22.320 --> 0:03:25.320 each AM and PM non negotiables routine had to have 0:03:25.360 --> 0:03:27.960 its very own episode, So I will do my PM 0:03:28.040 --> 0:03:31.160 one in another episode as well. But why this is 0:03:31.160 --> 0:03:34.080 so important is because the things I do in my 0:03:34.240 --> 0:03:38.040 AM routine and my AM non negotiables ensures that future 0:03:38.080 --> 0:03:41.560 staff isn't going to have a problem, well less problems. 0:03:41.680 --> 0:03:44.920 It's going to ensure that the house stays semi tidy. 0:03:45.320 --> 0:03:48.640 It also ensures that I feel my best as a mum, 0:03:49.240 --> 0:03:52.440 as a human, as a wife. It's also one of 0:03:52.440 --> 0:03:55.760 the key systems that ensures that my days and weeks 0:03:55.800 --> 0:03:59.240 and months and everything runs smoothly, from family events to 0:04:00.040 --> 0:04:03.600 dude to cleaning, to my own mental health. Everything is 0:04:03.640 --> 0:04:06.960 in this AM non negotiables routine. Now, the reason I 0:04:07.320 --> 0:04:10.200 use the word non negotiables is because these are the 0:04:10.240 --> 0:04:13.160 things I have to do and I'm not all about 0:04:13.200 --> 0:04:14.880 being a hard ass on yourself. I'm not going to 0:04:14.920 --> 0:04:17.280 sit here and pretend that I haven't missed these before, 0:04:17.279 --> 0:04:20.279 because I absolutely have. But this is what we call 0:04:20.360 --> 0:04:22.960 it to really let our brain know that this is 0:04:22.960 --> 0:04:24.760 the shit you have to get done. Like when you 0:04:24.800 --> 0:04:27.000 think about it, you might have a task that you've 0:04:27.000 --> 0:04:28.880 been needing to do for ages, but as soon as 0:04:28.880 --> 0:04:31.560 you are given more of an ultimatum or a deadline, 0:04:31.680 --> 0:04:34.240 your motivation goes up and you can just get it done, 0:04:34.240 --> 0:04:37.040 whereas before it was like pulling teeth. Unfortunately, I am 0:04:37.080 --> 0:04:40.080 someone that thrives under pressure, which I guess is good 0:04:40.120 --> 0:04:42.440 in my job, but not good for my nervous system 0:04:42.480 --> 0:04:44.240 at all, and it's the same with this. So if 0:04:44.279 --> 0:04:46.440 I know, no, this is the shit you have to 0:04:46.480 --> 0:04:49.279 do to keep everything running smoothly, I will do it. 0:04:49.320 --> 0:04:53.039 But also I keep doing it because I've been using 0:04:53.080 --> 0:04:57.000 this am non negotiable system for such a long time 0:04:57.080 --> 0:05:00.360 now that yes, it changes and alters as our life progress. 0:05:00.600 --> 0:05:03.200 But the main reason I keep doing this and I'm 0:05:03.240 --> 0:05:07.360 so passionate about this is because I first hand instantly 0:05:07.480 --> 0:05:11.240 see the benefits and how much it impacts me in 0:05:11.279 --> 0:05:13.560 my life. It impacts my mental health, it impacts my 0:05:13.600 --> 0:05:17.760 physical health, it impacts my marriage, impacts my children, my family, 0:05:17.960 --> 0:05:22.120 the cleaning, the washing food, everything is kept in a 0:05:22.160 --> 0:05:27.040 decent system because of the am non negotiables. So I'm 0:05:27.080 --> 0:05:29.239 not only going to be talking about, you know, things 0:05:29.240 --> 0:05:31.839 like journaling, meditation, and that. I'm talking about the nitty 0:05:31.839 --> 0:05:34.680 gritty itinery of what I do in the morning. I 0:05:34.800 --> 0:05:37.760 also throw in some laundry hacks. We have come up 0:05:37.800 --> 0:05:39.880 with a whole new laundry routine over the last few 0:05:39.880 --> 0:05:42.400 months that has been working so well that I'm going 0:05:42.440 --> 0:05:45.560 to share with you. And if you also know a 0:05:45.600 --> 0:05:49.039 friend who maybe is struggling, maybe with motherhood or just 0:05:49.120 --> 0:05:52.600 with life in general, definitely send them this episode because 0:05:52.880 --> 0:05:57.080 this has completely changed my life. And more recently, as 0:05:57.120 --> 0:05:59.200 you guys know, it's been a bit of a crazy time. 0:05:59.320 --> 0:06:01.080 And I did. I have a couple of weeks where 0:06:01.080 --> 0:06:03.880 I didn't stick to this, and I noticed from day 0:06:03.920 --> 0:06:06.279 one the house was messier. I wasn't on top of 0:06:06.279 --> 0:06:08.960 what was going on my plan, I wasn't filed improperly, 0:06:09.279 --> 0:06:11.360 like my mindset was a lot more negative. I didn't 0:06:11.360 --> 0:06:14.440 feel inspired. I just didn't feel like myself, you know. 0:06:14.720 --> 0:06:17.920 And when you're doing these things, especially the three ms, 0:06:18.200 --> 0:06:20.039 which you will find out what it is. Soon you 0:06:20.040 --> 0:06:22.400 will realize why this is so important. Now, before I 0:06:22.400 --> 0:06:25.080 get into this itinery and my am non negotiables, I 0:06:25.120 --> 0:06:27.160 want to give you a bit of an analogy of 0:06:27.240 --> 0:06:29.720 why this is so important. Now. I want you to 0:06:29.880 --> 0:06:32.560 imagine that your day is like a car trip without 0:06:32.600 --> 0:06:36.520 a good morning routine. Slash these am non negotiables. This 0:06:36.720 --> 0:06:39.240 car ride pretty much looks like this. You don't have 0:06:39.320 --> 0:06:41.919 Google Maps, your car is a mess, you haven't prepped 0:06:41.920 --> 0:06:44.240 any food for the trip, you haven't packed your stuff, 0:06:44.480 --> 0:06:47.159 You've got no petrol left, you don't have any entertainment 0:06:47.240 --> 0:06:48.719 for the kids, and it's just a bit of a 0:06:48.720 --> 0:06:51.279 shit show. Now, this car ride isn't going to be 0:06:51.320 --> 0:06:53.360 too great. The kids are going to be having bloody 0:06:53.360 --> 0:06:55.000 hissy fits the whole way. It's going to be an 0:06:55.040 --> 0:06:57.680 absolute nightmare. You're going to be hungry, you're going to 0:06:57.760 --> 0:06:59.560 have to pull over for petrol. You don't know where 0:06:59.600 --> 0:07:02.520 you're going. And while all this chaos is happening, Yes, 0:07:02.920 --> 0:07:05.839 you will reach your destination, but A it's going to 0:07:05.839 --> 0:07:08.039 take a hell of a lot longer. B you're going 0:07:08.120 --> 0:07:10.920 to be extremely stressed out. See, you're going to have 0:07:10.960 --> 0:07:13.360 a shitty day, and D it's going to take much 0:07:13.440 --> 0:07:15.920 longer to actually get there. Now, when you have your 0:07:15.960 --> 0:07:19.160 am non negotiable set in stone and you're following them, 0:07:19.400 --> 0:07:21.800 your car ride's going to look more like this. Your 0:07:21.800 --> 0:07:25.320 car's clean, you've prepped your kids entertainment. You've got them 0:07:25.360 --> 0:07:28.120 coloring m books. You could probably have an iPad for them. 0:07:28.160 --> 0:07:31.000 You've got everything pre downloaded. You're all sorted for them. 0:07:31.040 --> 0:07:33.280 You've got their snacks and food. You've got your food 0:07:33.320 --> 0:07:36.040 and snacks prepped ready to go in your SPP launch bag. 0:07:36.120 --> 0:07:37.880 You've got the route that you need to take to 0:07:37.880 --> 0:07:41.280 get there the quickest, and you've got a full tanker petrol. Now, 0:07:41.320 --> 0:07:44.200 this car ride is much smoother, it's more enjoyable. You 0:07:44.240 --> 0:07:46.920 know exactly where you need to go. It's obviously quicker. 0:07:47.160 --> 0:07:49.440 Everyone's having a good time. The kids have got their 0:07:49.480 --> 0:07:51.800 toys and they're coloring in and their food in the back, 0:07:52.360 --> 0:07:57.040 and you're also prepared for any unexpected detours. Now this 0:07:57.240 --> 0:07:59.880 really sounds similar to life, doesn't it. If you're not 0:08:00.080 --> 0:08:02.600 repaired and you don't have everything ready, your day is 0:08:02.680 --> 0:08:05.560 just going to be harder. Now this translates to everyday 0:08:05.600 --> 0:08:09.000 life as your kids don't have their school lunches ready. 0:08:09.200 --> 0:08:12.600 If you haven't checked your calendar, you might miss important appointments, 0:08:12.840 --> 0:08:14.320 if you haven't tied it up the house, and that 0:08:14.320 --> 0:08:15.880 means you have to do it later, which means you're 0:08:15.880 --> 0:08:18.120 going to be going to bed later. Like, everything just 0:08:18.200 --> 0:08:21.720 kind of snowballs, and it all starts from the morning. Now, 0:08:21.800 --> 0:08:23.640 I'm not saying if you have a bad morning, you're 0:08:23.640 --> 0:08:25.720 gonna have a bad day. You guys all know I 0:08:25.800 --> 0:08:28.360 always share the quote, it's a bad morning, not a 0:08:28.360 --> 0:08:30.800 bad day. It's a bad day, not a bad week. 0:08:30.920 --> 0:08:32.720 It's a bad week, not a bad life, Like I 0:08:32.760 --> 0:08:35.200 always share that. But if you have this on your side, 0:08:35.320 --> 0:08:39.440 you'll honestly be unstoppable and your family and everyone is 0:08:39.480 --> 0:08:41.800 going to be so much happier. All right, enough of 0:08:41.840 --> 0:08:46.839 me talking. Let's get into my exact am non negotiables routine. 0:08:47.120 --> 0:08:49.520 First up, I'm gonna be starting with personal because this 0:08:49.640 --> 0:08:51.720 really does start from the moment that I wake up 0:08:51.760 --> 0:08:53.920 in the morning. Now, the first thing I do as 0:08:53.960 --> 0:08:56.320 soon as I wake up in the morning, I focus 0:08:56.360 --> 0:08:59.120 on me. For me to do this, I get up earlier. 0:08:59.320 --> 0:09:01.400 And I've got a episode on how to actually get 0:09:01.480 --> 0:09:04.000 up earlier without passing out My lunchtime. So if you 0:09:04.040 --> 0:09:05.880 want to learn how to get up earlier and why 0:09:05.920 --> 0:09:08.320 I do it also, I deep dive into that in 0:09:08.360 --> 0:09:10.839 that episode which on link in the show notes. And 0:09:11.160 --> 0:09:13.480 the days I don't get up earlier and have the 0:09:13.559 --> 0:09:16.200 time to do my three MS, which is my personal 0:09:16.360 --> 0:09:20.920 non negotiables, everything suffers, my mental health suffers, my day suffers, 0:09:21.000 --> 0:09:23.880 my work suffers, everything suffers me being a mum, all 0:09:23.880 --> 0:09:26.600 of it. Now, to do these three MS, you could 0:09:26.600 --> 0:09:29.360 even just have thirty minutes put aside in the morning 0:09:29.600 --> 0:09:32.800 before your kids get up. And again disclaimer, if your 0:09:32.880 --> 0:09:35.600 kids are really little, if they're not really sleeping through 0:09:35.600 --> 0:09:37.760 the night, if you just had a baby, give yourself 0:09:37.760 --> 0:09:39.839 a break. Okay, I'm not telling you to be getting 0:09:39.920 --> 0:09:42.240 up really early before your little ones sleep is the 0:09:42.240 --> 0:09:47.000 most important thing. But for me, I will honestly sometimes 0:09:47.040 --> 0:09:49.120 sacrifice a little bit of sleep to get this done 0:09:49.120 --> 0:09:51.480 because this is how much of a difference this makes 0:09:51.480 --> 0:09:53.560 in my life. Now, the first thing I like to 0:09:53.559 --> 0:09:56.480 do is meditate. I used to get up journal and 0:09:56.520 --> 0:09:59.720 then meditate, but I found as my days have being 0:09:59.760 --> 0:10:03.360 getting busier, your life changes and I find new little 0:10:03.360 --> 0:10:05.120 hacks and things I can do. So for me to 0:10:05.200 --> 0:10:08.640 meditate and actually do the thing. I stay in bed 0:10:08.720 --> 0:10:10.640 for this as soon as my alarm goes off, which 0:10:10.640 --> 0:10:13.320 is actually my sunrise clock. I don't sleep with my 0:10:13.360 --> 0:10:15.560 phone next to my bed because I have no self control, 0:10:15.600 --> 0:10:18.440 and I'll be on it till midnight. So that goes off, 0:10:18.520 --> 0:10:21.560 I go into my bathroom, wash my face with water, 0:10:21.760 --> 0:10:24.240 brush my teeth, and then I skull heaps water and 0:10:24.280 --> 0:10:26.640 get back into bed just because it's cozy, or I'll 0:10:26.679 --> 0:10:28.120 sit on the bed, and this is when I do 0:10:28.160 --> 0:10:31.680 my meditation. The reason I do this is because for me, 0:10:32.000 --> 0:10:35.280 when I'm the busiest, meditation is the first thing I drop, 0:10:35.520 --> 0:10:38.080 so I know to fool proof this for me, I 0:10:38.160 --> 0:10:40.160 need it to be the first thing I do. Meditation 0:10:40.200 --> 0:10:42.240 looks different for everybody, and there's no right or wrong 0:10:42.280 --> 0:10:44.560 way to do it. And yes, it's very normal to 0:10:44.600 --> 0:10:46.240 be thinking throughout. And I'm not going to do this 0:10:46.280 --> 0:10:48.480 whole episode on meditation, but just letting you know. I 0:10:48.559 --> 0:10:50.679 use an app Caught Insight Timer, and I love it 0:10:50.679 --> 0:10:54.640 because you can search for specific things. Maybe it's for anxiety. 0:10:54.720 --> 0:10:57.840 You can actually search for different times. So my minimum 0:10:57.880 --> 0:11:00.600 is usually five minutes and when if I can ten minutes, 0:11:00.640 --> 0:11:04.080 I'm really really happy, and I really like to do visualization. 0:11:04.240 --> 0:11:06.640 So for me, I like to visualize my day as 0:11:06.640 --> 0:11:09.600 if it's already happened. I do this once my file 0:11:09.800 --> 0:11:12.960 ten minute actual meditation. I'm listening to stops and I 0:11:13.080 --> 0:11:14.800 just do it on my own. And this is called 0:11:14.840 --> 0:11:17.720 mental rehearsal, which I have talked about before. But basically, 0:11:17.760 --> 0:11:21.360 your brain doesn't know the difference between if something is 0:11:21.400 --> 0:11:24.120 actually happening or if you're actually imagining it. So the 0:11:24.160 --> 0:11:26.960 benefit of this is if in the morning you're imagining 0:11:27.000 --> 0:11:29.520 your day and having a little mental rehearsal of how 0:11:29.840 --> 0:11:32.160 you want your day to go, you are more likely 0:11:32.200 --> 0:11:35.120 to make the decisions and react the way that you 0:11:35.160 --> 0:11:37.440 would like to for that day to go as smoothly 0:11:37.480 --> 0:11:40.040 as you just imagined it too, because your brain thinks 0:11:40.040 --> 0:11:43.000 it's already done the thing. So that's the first M. 0:11:43.040 --> 0:11:46.560 So that's meditation. Moving on to the second M and 0:11:46.600 --> 0:11:50.680 this is morning pages aka journaling. And you guys know 0:11:50.720 --> 0:11:52.960 how much I love journaling, how important it is. It 0:11:53.080 --> 0:11:55.640 is how we pull out the weeds in our brain 0:11:55.720 --> 0:11:59.080 that pops up throughout the day, which is you know, thoughts, emotions, 0:11:59.160 --> 0:12:01.720 situations that happened that we're trying to make sense of. 0:12:01.840 --> 0:12:04.640 It's things that this person said. And when you journal 0:12:04.679 --> 0:12:07.560 it out, you're clearing all the mental load in your 0:12:07.559 --> 0:12:11.320 brain so you can grow and move past certain situations 0:12:11.400 --> 0:12:14.400 or beliefs and just to unload. You know, life is 0:12:14.480 --> 0:12:16.840 so chaotic and busy, and you don't realize how much 0:12:16.960 --> 0:12:19.599 energy you take up by trying to remember things or 0:12:19.679 --> 0:12:22.280 trying to just you know, work things out in your mind. 0:12:22.600 --> 0:12:26.959 And journaling isn't just writing about your feelings. It's lists, 0:12:26.960 --> 0:12:29.400 it's brain dumps, it's letters you're never going to send. 0:12:29.440 --> 0:12:32.800 It's words you're never going to say, it's debriefing with yourself. 0:12:32.880 --> 0:12:37.040 It can be absolutely anything. And my exact journaling practice 0:12:37.080 --> 0:12:39.160 is I use my write it Out journal, which is 0:12:39.160 --> 0:12:42.240 the journal I created years ago that we've solved thousands 0:12:42.280 --> 0:12:45.000 of since, because it's the only journal that really preps 0:12:45.040 --> 0:12:47.960 your brain at the start to actually dive deep. Like 0:12:48.000 --> 0:12:50.720 I'm sure a few of you before have tried to journal, 0:12:50.760 --> 0:12:53.120 you feel like you're just not opening up enough. It's 0:12:53.120 --> 0:12:55.520 like you're having small talk with your journal, and you 0:12:55.559 --> 0:12:57.520 need to have like a D and M. Basically, the 0:12:57.600 --> 0:12:59.880 front part of my journal is like a self discovery 0:13:00.080 --> 0:13:03.439 section where I ask the journal asks questions that really 0:13:03.440 --> 0:13:06.120 gets your brain thinking, but it's priming it. So when 0:13:06.160 --> 0:13:09.319 you get to the daily entries where it's prompted journal questions, 0:13:09.520 --> 0:13:11.680 you're ready to go. Like you're not having any of 0:13:11.679 --> 0:13:13.839 that awkward small talk shit that you do in the 0:13:13.880 --> 0:13:17.720 elevator with strangers. You're having full on DNMS with your journal. 0:13:18.000 --> 0:13:20.480 So I always do my write it out journal first, 0:13:20.679 --> 0:13:22.760 and then if I need it, I use my normal 0:13:22.840 --> 0:13:25.880 SPP notebook, which I've covered in stickers the same kind 0:13:25.880 --> 0:13:28.360 of vibes that I cover my kindle in. I love it, 0:13:28.440 --> 0:13:30.840 and then I pop it into my planner. So that's 0:13:30.880 --> 0:13:33.880 my exact journaling routine. I really do love to also 0:13:34.280 --> 0:13:36.640 write about the day as if it's already happened. So 0:13:36.720 --> 0:13:40.360 again that's that mental rehearsal, but because I'm actually writing it, 0:13:40.360 --> 0:13:42.400 it's a lot stronger and I do feel like it 0:13:42.480 --> 0:13:46.320 does really work. Wonders Now. The third M is movement. 0:13:46.920 --> 0:13:49.559 And we all know how important it is to exercise, 0:13:49.640 --> 0:13:52.480 But for me, along with my medication and things like that, 0:13:52.640 --> 0:13:54.960 number one thing that helps me the most day to 0:13:55.080 --> 0:13:59.480 day that I actually really notice is exercise. And when 0:13:59.520 --> 0:14:02.280 I first start exercise over a decade ago. I did 0:14:02.280 --> 0:14:04.360 it because I wanted to look a certain way, and 0:14:04.400 --> 0:14:06.400 then I realized how much it really bloody helps me, 0:14:06.760 --> 0:14:09.000 and it makes me so much more patient with the 0:14:09.080 --> 0:14:12.440 kids and with Ryan and myself. It really does release 0:14:12.480 --> 0:14:15.439 all that built up energy and the anxious energy and 0:14:15.520 --> 0:14:18.080 even anger like we have to go through the day 0:14:18.400 --> 0:14:21.960 really pushing down our feelings, and especially when you're a parent, 0:14:22.040 --> 0:14:24.920 if our kids are acting in a certain way, we 0:14:24.960 --> 0:14:27.120 still need to be nurturing and try to keep our cool, 0:14:27.440 --> 0:14:29.600 and we push all that down and the best way 0:14:29.640 --> 0:14:32.960 to honestly get that out is through movement and journaling. 0:14:33.120 --> 0:14:35.400 The biggest thing with this, I don't want you guys 0:14:35.400 --> 0:14:37.280 to think I'm saying go out and go to the gym, 0:14:37.400 --> 0:14:39.480 or go do this, that and the other. Even if 0:14:39.520 --> 0:14:41.560 it is literally a walk, even if you chuck on 0:14:41.560 --> 0:14:44.040 a YouTube video and you're just stretching, it doesn't have 0:14:44.120 --> 0:14:46.120 to look the same for everyone. And even if you 0:14:46.160 --> 0:14:48.880 can do ten to fifteen minutes, that is perfect. Just 0:14:48.920 --> 0:14:51.560 get some sort of movement in. Ryan and I really 0:14:51.600 --> 0:14:53.160 want to focus for the rest of the year on 0:14:53.200 --> 0:14:55.760 our mobility. That was a goal for us at the 0:14:55.800 --> 0:14:58.480 start of the year, which we have not done fully 0:14:58.520 --> 0:15:01.600 outing us here we did not and do one mobility 0:15:01.720 --> 0:15:04.240 session together. So I'll keep you guys up data and 0:15:04.280 --> 0:15:06.680 you can keep us accountable. Okay, Now, before I move 0:15:06.720 --> 0:15:09.120 on to the second part of my am non negotiables, 0:15:09.120 --> 0:15:12.240 which is about the house time management and the family 0:15:12.280 --> 0:15:16.080 aspect for any of these three ms, which is meditation, morning, 0:15:16.120 --> 0:15:19.360 pages and movement. If you're really struggling to start a 0:15:19.400 --> 0:15:22.680 new habit, really think about habit stacking. So this basically 0:15:22.720 --> 0:15:26.240 means you're using a pre existing habit such as having 0:15:26.280 --> 0:15:29.440 your morning coffee or maybe making the kids breakfast or 0:15:29.480 --> 0:15:31.680 whatever it is. You're going to be stacking the new 0:15:31.720 --> 0:15:34.200 habit with that, which means you can do the habit 0:15:34.600 --> 0:15:38.400 while doing the pre existing habit. So for example, for me, 0:15:38.760 --> 0:15:41.120 I do tend to like to eat breakfast while I 0:15:41.160 --> 0:15:44.200 go through my planner, not that I ever would promote multitasking. 0:15:44.280 --> 0:15:47.200 This is probably the only time I actually will promote multitasking. 0:15:47.360 --> 0:15:50.320 But anyway, or you stack it on top or underneath. 0:15:50.560 --> 0:15:52.760 So for example, for me, now once I drop the 0:15:52.840 --> 0:15:54.920 kids off at school, I will go straight to the gym. 0:15:55.000 --> 0:15:56.840 That's like my little habit stacked to make sure I'm 0:15:56.840 --> 0:16:00.080 actually going and I started doing that because again I 0:16:00.160 --> 0:16:02.680 kind of fell out with the gym lately because I 0:16:02.920 --> 0:16:05.120 changed my morning routine because now in the mornings, instead 0:16:05.120 --> 0:16:06.640 of me going to the gym at five, I'm actually 0:16:06.720 --> 0:16:09.800 doing my deep work, which really helps me get that done. 0:16:10.160 --> 0:16:12.720 But now I'm going to the gym as often. Another 0:16:12.720 --> 0:16:14.880 example is if you work, to go for a walk 0:16:14.920 --> 0:16:16.640 at lunch, so maybe eat your lunch and then go 0:16:16.720 --> 0:16:18.360 for a walk. Or if you're like me, I do 0:16:18.440 --> 0:16:19.880 quite a lot of meetings, so I like to do 0:16:19.880 --> 0:16:21.360 a walk and do a meeting at the same time. 0:16:21.440 --> 0:16:23.440 On the phone, or you can listen to a podcast 0:16:23.480 --> 0:16:25.280 and clean. There's so many different things you can do 0:16:25.400 --> 0:16:27.640 at the moment. I actually I signed up to another course. 0:16:27.680 --> 0:16:29.640 Now it was not a handwriting course. It was actually 0:16:29.680 --> 0:16:32.400 a marketing course. So for me, now I like to 0:16:32.400 --> 0:16:34.480 fold the washing and I watch my course at the 0:16:34.520 --> 0:16:36.920 same time because that makes me feel good. Anyway, moving 0:16:36.920 --> 0:16:41.360 on to the house slash time management slash family component 0:16:41.560 --> 0:16:44.840 of the AM non negotiables routine. For this component, I 0:16:44.880 --> 0:16:48.520 do recommend you have an AM routine checklist. As you 0:16:48.560 --> 0:16:51.000 guys know, I brought out my cleaning schedule magnet, which 0:16:51.120 --> 0:16:53.920 you guys absolutely loved. You guys been asking you for 0:16:54.000 --> 0:16:56.400 it since god knows when for a long time, and 0:16:56.680 --> 0:16:59.840 it's been going crazy anyway, On there, I kind of 0:16:59.840 --> 0:17:03.320 read hash the online viral cleaning schedule. I had on 0:17:03.360 --> 0:17:05.480 there to have AM and PM. So this is where 0:17:05.480 --> 0:17:07.639 you're going to put your non negotiables for both morning 0:17:07.640 --> 0:17:10.200 and night. So something like that, like obviously you don't 0:17:10.240 --> 0:17:12.560 need to have the magnet, but have some sort of 0:17:12.640 --> 0:17:15.720 checklist somewhere so you have it visually in front of you. 0:17:15.800 --> 0:17:18.760 I do recommend having in the kitchen, and it also 0:17:18.800 --> 0:17:21.440 allows other people in the family to do it as well, 0:17:21.520 --> 0:17:25.120 because when things are actually on the fridge, I don't 0:17:25.160 --> 0:17:27.520 have to nag, which I love. Sometimes I do have 0:17:27.520 --> 0:17:29.520 to nag still, yes I do have to nag steel, 0:17:29.520 --> 0:17:33.120 but less so that's good. I can't guarantee you won't 0:17:33.160 --> 0:17:35.840 have to nag ever again, but it does help. Now. 0:17:35.920 --> 0:17:38.480 First thing I do, of course, this kind of ties 0:17:38.520 --> 0:17:40.199 back into me first waking up, But the first thing 0:17:40.240 --> 0:17:42.040 I do is make the bet. I used to not 0:17:42.080 --> 0:17:44.080 be a bed maker because I was brought up by 0:17:44.080 --> 0:17:46.240 people who didn't actually make the bed as well, except 0:17:46.320 --> 0:17:48.640 there and Nan used to always make the bet And 0:17:49.040 --> 0:17:52.240 this is so important, and I think people don't realize 0:17:52.240 --> 0:17:54.280 that there's actually been studies done on this, which yes, 0:17:54.320 --> 0:17:57.240 I do have the receipts. I definitely have the receipts. 0:17:58.320 --> 0:18:00.520 But it sets a positive tone for the day. Now, 0:18:00.560 --> 0:18:03.439 this works so well in the morning because when you 0:18:03.480 --> 0:18:06.200 first wake up, your brain is still in the alpha state, 0:18:06.480 --> 0:18:09.159 which means you can tap into your subconscious more. And no, 0:18:09.280 --> 0:18:12.520 I'm not talking woo woo like that's actually science. Science 0:18:12.560 --> 0:18:15.720 shows that it's easier to change beliefs and like the 0:18:15.800 --> 0:18:19.200 neural pathways in your brain when you are in these states. Now, 0:18:19.240 --> 0:18:22.400 this sets the groundwork for your brain because now you've 0:18:22.400 --> 0:18:25.680 already done one positive habit that's made you feel accomplished. 0:18:25.880 --> 0:18:28.960 This means throughout the day you're more likely to do 0:18:29.160 --> 0:18:32.360 tasks and habits that make you feel accomplished and make 0:18:32.400 --> 0:18:35.200 you feel good. Now, a study conducted by the National 0:18:35.240 --> 0:18:38.760 Sleep Foundation said individuals who make their bed every morning 0:18:38.840 --> 0:18:41.800 and nineteen percent more likely to get a good night's sleep. Now, 0:18:41.840 --> 0:18:44.040 when you think about it, it makes so much sense because 0:18:44.080 --> 0:18:46.080 I know, for me, if Ryan has made the bed 0:18:46.119 --> 0:18:47.840 the night before, you know the flat sheet like he 0:18:47.880 --> 0:18:50.159 doesn't tuck in the end. So when I get in, 0:18:50.240 --> 0:18:52.680 like it feels all wrinkly around my feet. I know 0:18:52.800 --> 0:18:55.000