WEBVTT - 7 Morning Rituals That Will Transform Your Day (Beat Fatigue and Stay Focused) 0:00:00.120 --> 0:00:02.480 When we pick up our phones first thing in the morning, 0:00:03.279 --> 0:00:07.880 it's like letting one hundred people into the bedroom of 0:00:07.960 --> 0:00:12.039 your mind at that time. You would never let one 0:00:12.119 --> 0:00:16.080 hundred people walk into your bedroom in the morning, before 0:00:16.079 --> 0:00:18.919 you brush your teeth, before you put your makeup on, 0:00:19.360 --> 0:00:21.800 before you were ready for the day, before you showered. 0:00:22.320 --> 0:00:29.000 But every day we let one hundred notifications, news stories, updates, 0:00:29.320 --> 0:00:34.320 messages walk into the bedroom of our mind. Think about 0:00:34.320 --> 0:00:37.120 that for a second. The number one health and wellness 0:00:37.120 --> 0:00:45.400 podcast Stay Setty Say Sheetty. Hey, everyone, welcome back to 0:00:45.640 --> 0:00:50.000 On Purpose. I'm your host, Jay Chatty, and I'm so 0:00:50.280 --> 0:00:54.360 excited that you're back to listen, learn and grow as always. 0:00:54.440 --> 0:00:57.720 I'm so deeply grateful that you've taken out the time 0:00:57.800 --> 0:01:02.240 to connect here and I hope you'll loving all the episodes. 0:01:02.880 --> 0:01:06.319 It's so exciting that I'll actually be going out on 0:01:06.520 --> 0:01:10.880 tour with the podcast across North America this year. That 0:01:11.000 --> 0:01:14.360 means you can come and watch me live with a 0:01:14.440 --> 0:01:19.080 surprise guest, do an interview on stage, ask questions, and 0:01:19.240 --> 0:01:22.399 be a part of the show. I really hope that 0:01:22.400 --> 0:01:24.440 you're going to come and see me. If you want 0:01:24.440 --> 0:01:27.920 to know where to come, head over to www dot 0:01:28.440 --> 0:01:35.280 jshetty dot me Forward slash Tour. That's www dot jshetty 0:01:35.560 --> 0:01:39.319 dot me Forward slash Tour. I can't wait to see 0:01:39.319 --> 0:01:43.559 you in the audience now. Today I wanted to talk 0:01:43.600 --> 0:01:48.440 about how we set our day up for success, how 0:01:48.480 --> 0:01:53.040 we set ourselves up for success. How many times have 0:01:53.120 --> 0:01:56.920 you had it, we're halfway through the day, you say 0:01:56.960 --> 0:02:00.640 to yourself, this isn't working out. It's not going my 0:02:00.720 --> 0:02:04.640 way today, it's another write off. How many times at 0:02:04.680 --> 0:02:06.840 the end of the day have you said to yourself, 0:02:07.320 --> 0:02:09.400 I didn't get through it today. I didn't get enough done. 0:02:09.440 --> 0:02:14.120 It wasn't the right day. It didn't work out. Hopefully tomorrow, hopefully, 0:02:14.240 --> 0:02:20.440 next week, hopefully next month, hopefully next year. We postpone 0:02:20.639 --> 0:02:26.840 our greatness and success every single day. Why is that? 0:02:28.120 --> 0:02:32.919 It's because we don't often set ourselves up for success. Now, 0:02:32.919 --> 0:02:34.560 I know what you're thinking. You're like, Jay, I am 0:02:34.600 --> 0:02:37.560 a positive thinker. I do think that tomorrow is going 0:02:37.600 --> 0:02:39.200 to be a better day, and I do want it 0:02:39.240 --> 0:02:43.480 to be a better day. Well, here's the reality. Positive 0:02:43.800 --> 0:02:50.280 thinking doesn't work. It's about habits, it's about systems, it's 0:02:50.320 --> 0:02:54.560 about processes. The biggest mistake we've made over the last 0:02:54.560 --> 0:02:58.400 few decades is we think it's all about positive thinking, 0:02:58.880 --> 0:03:03.239 and this idea has created somewhat of a barrier for people. 0:03:04.040 --> 0:03:07.360 For the people that don't believe it anyway, they think 0:03:07.400 --> 0:03:11.040 it's a weakness of personal growth and self development. And 0:03:11.080 --> 0:03:13.600 for the people who believe it, you're doing it and 0:03:13.600 --> 0:03:16.400 you're wondering, wait a minute, I was feeling positive about tomorrow. 0:03:16.800 --> 0:03:19.920 Why wasn't it a good day? Because we have this 0:03:20.680 --> 0:03:24.560 underlying belief that if I think positive, then tomorrow will 0:03:24.600 --> 0:03:28.880 be great. If I think good, tomorrow will be great. 0:03:29.080 --> 0:03:32.480 It's not how it works. The way we set ourselves 0:03:32.560 --> 0:03:36.440 up for success is by the habits we choose, the 0:03:36.480 --> 0:03:41.960 systems we build, and the practices we focus on that 0:03:42.040 --> 0:03:47.480 can transform your entire day. I have found that I 0:03:47.520 --> 0:03:51.080 can conquer my day if I master my mourning, and 0:03:51.160 --> 0:03:54.840 you can too. You can conquer your day if you 0:03:55.040 --> 0:03:58.520 master your mourning. Your mourning can either set you up 0:03:58.560 --> 0:04:02.560 for success or set you up for failure. Your mourning 0:04:02.600 --> 0:04:07.080 can either build you up for greatness or lead you 0:04:07.120 --> 0:04:12.800 towards weakness. Your mourning is the divining factor of how 0:04:12.840 --> 0:04:15.040 your day is going to go. It's almost like the 0:04:15.040 --> 0:04:18.760 first quarter of a game. Right for anyone who watches sports, 0:04:18.800 --> 0:04:21.520 you've got four quarters in the United States, and you've 0:04:21.560 --> 0:04:24.960 got four quarters of your day, your first quarter. You 0:04:25.000 --> 0:04:27.480 want to set yourself up for success. Now, of course 0:04:27.520 --> 0:04:29.840 you can have a comeback, right, You can be down 0:04:29.880 --> 0:04:32.480 in the first quarter, down in the second quarter and 0:04:32.600 --> 0:04:36.240 have an unbelievable comeback. But that requires so much from you. 0:04:37.320 --> 0:04:41.920 What if you could set yourself up for an amazing game, 0:04:42.920 --> 0:04:47.599 if you had an amazing first quarter. That's what today 0:04:47.680 --> 0:04:51.360 is all about. How to master your mourning so that 0:04:51.400 --> 0:04:56.039 you're not tired, unproductive, or overthinking for the rest of 0:04:56.080 --> 0:04:59.040 the day. The first step that I want to share 0:04:59.040 --> 0:05:04.039 with you is what I call a dopamine detox dose. 0:05:04.920 --> 0:05:07.360 Here's your experiment that I want to set for you. 0:05:08.200 --> 0:05:14.040 Before reaching for your phone, sit in stillness for five minutes, 0:05:15.000 --> 0:05:21.880 no social media, no notifications, just breathing, being conscious of 0:05:21.920 --> 0:05:28.560 your breath, letting yourself wake up naturally, your eyes opening gently. 0:05:30.279 --> 0:05:36.080 Take that time. So many of us rush our brains, 0:05:37.000 --> 0:05:41.960 rush our minds into an awake state before we're even ready. 0:05:42.320 --> 0:05:46.040 We wake up with a jolt or a shock, thinking 0:05:46.440 --> 0:05:50.680 that we're ready for the day, when actually we're shocking 0:05:50.800 --> 0:05:54.920 and jolting our brains. I've never really liked the word 0:05:55.120 --> 0:05:58.320 alarm or alert. Why would you want to wake up 0:05:58.360 --> 0:06:03.120 to an alarm? And alarm sets off your cortisol levels? Right, 0:06:03.120 --> 0:06:05.080 if you hear an alarm, you think I've got to 0:06:05.080 --> 0:06:09.120 get out of here, there's fire, there's some problem. I 0:06:09.279 --> 0:06:12.560 hate the word alarm. I want us to stop using 0:06:12.600 --> 0:06:15.800 the word alarm. Don't wake up to an alarm. Wake 0:06:15.880 --> 0:06:18.920 up to an intention, Wake up to an energy. Wake 0:06:19.000 --> 0:06:23.680 up to a sound that creates a sense of synchronicity 0:06:24.040 --> 0:06:29.520 and serenity in your life. Find that sound, find that tone, 0:06:29.640 --> 0:06:33.240 and see how your day changes. When we pick up 0:06:33.240 --> 0:06:36.560 our phones first thing in the morning, it's like letting 0:06:36.839 --> 0:06:41.839 one hundred people into the bedroom of your mind. At 0:06:41.839 --> 0:06:46.320 that time, you would never let one hundred people walk 0:06:46.520 --> 0:06:49.440 into your bedroom in the morning, before you brush your teeth, 0:06:49.880 --> 0:06:52.560 before you put your makeup on, before you were ready 0:06:52.600 --> 0:06:55.880 for the day, before you showered. But every day we 0:06:56.080 --> 0:07:04.080 let one hundred notifications, new story updates, messages walk into 0:07:04.120 --> 0:07:07.480 the bedroom of our mind. Think about that for a second. 0:07:08.000 --> 0:07:11.040 Imagine one hundred people, the people from work, your family, 0:07:11.160 --> 0:07:14.360 your friends, everyone walked into your bedroom in the morning 0:07:14.640 --> 0:07:17.760 and started telling you everything. Your work colleague was like 0:07:18.080 --> 0:07:20.520 that projects do you right now? Sounds like an email 0:07:20.560 --> 0:07:24.280 you probably got. Your boss walks in and says, hey, 0:07:24.800 --> 0:07:28.679 where were you last Friday? Did you get that report done? 0:07:28.760 --> 0:07:30.680 All of a sudden, that sounds like a message you 0:07:30.760 --> 0:07:33.760 got as well. Then your mom's checking in with you. 0:07:33.800 --> 0:07:36.400 How is your weekend? I hope you're well. Then your 0:07:36.400 --> 0:07:38.040 friends are checking with you. How did your date go? 0:07:38.120 --> 0:07:41.000 I hope it was okay. Right, You've got all these 0:07:41.040 --> 0:07:44.680 things that you're waking up to, and chances are you 0:07:44.760 --> 0:07:50.800 went to bedly. That dopamine detox can save you. Why 0:07:51.240 --> 0:07:56.120 because it resets your brain's dopamine levels, reducing the need 0:07:56.200 --> 0:08:01.280 for instant gratification and helping you focus better throughout the day. 0:08:02.280 --> 0:08:05.920 So many of us don't realize that we all have 0:08:06.040 --> 0:08:11.000 something that's known as decision fatigue. It means the more 0:08:11.120 --> 0:08:14.920 decisions you make per day, the more tired you get 0:08:15.520 --> 0:08:20.200 of making decisions. And here's the thing. If you're making 0:08:20.280 --> 0:08:23.000 lots of small decisions in the morning, do I reply 0:08:23.080 --> 0:08:25.280 to this message? Do I need to check that email? 0:08:25.480 --> 0:08:27.480 Do I need to go and look on Instagram? Should 0:08:27.480 --> 0:08:30.520 I reply to this comment right now? Whatever? And I'm 0:08:30.560 --> 0:08:33.960 not posted all of a sudden, you're using up your 0:08:34.040 --> 0:08:39.400 brain's power for all of these small, insignificant decisions that 0:08:39.520 --> 0:08:41.920 by the time it gets to the morning, in the 0:08:41.960 --> 0:08:43.680 middle of the day where you may actually have to 0:08:43.720 --> 0:08:48.480 make some bigger decisions in life, you have lowered your ability, 0:08:49.320 --> 0:08:55.560 energy and capacity to actually do that. Don't waste all 0:08:55.640 --> 0:09:03.040 of your decision focus and energy on small, insignificant, irrelevant decisions. 0:09:03.640 --> 0:09:06.280 So what i want to do here is a dopamine detox. 0:09:06.600 --> 0:09:10.120 With the dopamine swap, I want to give you a 0:09:10.240 --> 0:09:15.800 better way of getting dopamine. Here's the experiment. Step number two. 0:09:16.360 --> 0:09:20.520 Step outside within ten minutes of waking up and let 0:09:20.720 --> 0:09:26.679 the natural light hit your eyes. No sunglasses. Morning sunshine 0:09:26.760 --> 0:09:29.600 signals to your brain that it's time to wake up, 0:09:30.160 --> 0:09:35.680 regulates your circadian rhythm and boost dopamine the motivation chemical 0:09:36.400 --> 0:09:39.720 and bonus tip. If you can't go outside, stand near 0:09:39.760 --> 0:09:43.400 a bright window or use a daylight lamp. I've been 0:09:43.520 --> 0:09:47.199 using the hatch on darker days where the hatch has 0:09:47.240 --> 0:09:49.800 this beautiful light that comes on. It doesn't feel like 0:09:50.240 --> 0:09:52.800 the harsh lights that you put on in your room 0:09:52.880 --> 0:09:55.880 or in your home or in your apartment. It mimics 0:09:56.200 --> 0:10:00.319 that of the sun coming in through your window. If 0:10:00.320 --> 0:10:03.280 you can do natural sunlight, obviously that's best. But this 0:10:03.440 --> 0:10:06.520 is a really beautiful start to the day. Get that 0:10:06.640 --> 0:10:09.760 dobamine for the sun. Notice how none of these things 0:10:09.760 --> 0:10:12.280 take too long. Don't look at your phone for five minutes, 0:10:12.440 --> 0:10:16.720 step outside for five minutes. That's all it takes. I 0:10:16.880 --> 0:10:21.040 promise you that when you give your mind that peace 0:10:21.520 --> 0:10:27.600 and quiet, that gentle awakening in the morning, it will 0:10:27.600 --> 0:10:31.240 set you up for success because now you're not stressed, 0:10:31.600 --> 0:10:34.600 you're not feeling pressure, You're not waking up with this 0:10:35.080 --> 0:10:39.160 feeling of already being behind. How many of you wake 0:10:39.240 --> 0:10:43.320 up feeling behind. It's not your fault. The world will 0:10:43.320 --> 0:10:45.480 make you feel that way. You wake up and you've 0:10:45.520 --> 0:10:49.720 already got twenty nine messages and you're thinking, I'm so behind. 0:10:51.160 --> 0:10:54.880 Taking that five minute gap in the morning resets your 0:10:54.920 --> 0:10:57.880 brain to say, I'm not behind. I'm actually going to 0:10:57.880 --> 0:11:01.800 be able to be more productive, more decive, more effective 0:11:02.320 --> 0:11:05.920 because I'm not rushing. When you're rushing, you make mistakes. 0:11:06.800 --> 0:11:11.199 When you're peaceful, you make better decisions. When you're rushing around, 0:11:11.240 --> 0:11:14.520 you forget stuff. When you take a moment to take 0:11:14.559 --> 0:11:17.880 a breath. You're going to remember everything you need to. 0:11:19.000 --> 0:11:22.600 Allowing yourself that space doesn't make you lose five minutes. 0:11:23.280 --> 0:11:27.760 It potentially could make you gain five hours back because 0:11:27.800 --> 0:11:31.320 think about how many things you rush through, breakthrough, make 0:11:31.400 --> 0:11:34.480 mistakes on because you're just trying to get out of 0:11:34.480 --> 0:11:38.480 bed now. This one may be a bit challenging for 0:11:38.559 --> 0:11:40.360 you all, but I'm going to set it out because 0:11:40.400 --> 0:11:45.599 it can be amazing. It's called the cold shock reset. 0:11:45.840 --> 0:11:50.920 Here's the experiment. End your shower with around thirty seconds 0:11:50.960 --> 0:11:54.880 of cold water, and you can challenge yourself every week 0:11:55.160 --> 0:11:58.480 to increase the time daily from thirty seconds to sixty seconds. 0:11:58.559 --> 0:12:01.360 Whatever it may be. Why do you do this? It 0:12:01.400 --> 0:12:06.320 boosts your mood, It improves circulation, It jump starts energy 0:12:06.400 --> 0:12:11.600 levels like a natural expression shot. It's super simple. Listen 0:12:11.640 --> 0:12:17.120 to this. Cold exposure increases dopamine by two hundred and 0:12:17.160 --> 0:12:21.600 fifty percent. It improves circulation and gives you an instant 0:12:21.640 --> 0:12:25.360 mental reset. And if a full cold shower is too 0:12:25.440 --> 0:12:28.280 much for you, you can do the hot cold sandwich. 0:12:28.559 --> 0:12:32.280 Start warm, turn cold, and then go warm again, just 0:12:32.400 --> 0:12:36.640 giving yourself that experience. So many of us are tired, 0:12:36.720 --> 0:12:40.920 we're feeling heavy, we're feeling drained, we're feeling overworked. And 0:12:40.960 --> 0:12:45.640 that cold shock reset for thirty seconds, just thirty seconds. 0:12:45.679 --> 0:12:47.400 That's all I'm asking you to do. I'm not telling 0:12:47.400 --> 0:12:49.400 you to do a cold plunge and sit in a 0:12:49.440 --> 0:12:52.920 tub for three to four minutes. A thirty seconds in 0:12:52.960 --> 0:13:00.240 the shower can totally revitalize you, totally revitalize you. Another 0:13:00.320 --> 0:13:04.320 hydration one. Instead of reaching for coffee first, drink a 0:13:04.400 --> 0:13:07.400 large glass of water with a pinch of sea salt, 0:13:07.840 --> 0:13:09.920 maybe a bit of lemon. And if you can do 0:13:09.960 --> 0:13:12.840 it at room temperature or warmer, that's even better. And 0:13:12.880 --> 0:13:16.160 why does it work? After seven hours of sleep, your 0:13:16.200 --> 0:13:20.080 body feels dehydrated, which can make you feel groggy, and 0:13:20.240 --> 0:13:24.480 electrolytes from salt and the vitamin sea from lemon jumpstart 0:13:24.600 --> 0:13:28.120 hydration and energy. And if you're one of those people 0:13:28.120 --> 0:13:29.880 who really wants to go all the way, you can 0:13:29.880 --> 0:13:33.320 add a few drops of chlorophyll for an extra detox 0:13:33.400 --> 0:13:37.640 boost as well. That's how water can change your life. 0:13:37.679 --> 0:13:42.000 The thirty seconds in the shower and taking water before 0:13:42.000 --> 0:13:47.719 you take anything else. It's these tiny, small habits that 0:13:47.840 --> 0:13:52.320 stop us from feeling like we're pulling ourselves through the day, 0:13:52.880 --> 0:13:56.320 or pushing ourselves through the day that actually we're able 0:13:56.360 --> 0:13:59.439 to perform and power through the rest of the day. 0:13:59.520 --> 0:14:02.720 It's these little things that affect our mood, affect our mindset, 0:14:02.760 --> 0:14:06.479 affect our body. We think, oh wow, I'm not motivated, 0:14:06.520 --> 0:14:09.560 I'm not engaged. Yeah, that could be the case. But 0:14:10.240 --> 0:14:14.000 give yourself the best chemical chance, give yourself the best 0:14:14.000 --> 0:14:19.120 biological chance to succeed and win throughout the day. Now, 0:14:19.200 --> 0:14:24.800 the next one is movement, the one move power shift. 0:14:25.160 --> 0:14:31.000 Here's the experiment. Do one explosive movement, jump squat, clap, 0:14:31.040 --> 0:14:34.760 push up high knee, sprint in place for just ten 0:14:34.800 --> 0:14:39.240 to fifteen seconds. Ten to fifteen seconds, jump squat, clap, 0:14:39.240 --> 0:14:41.880 push up high energy sprint in place for just ten 0:14:41.920 --> 0:14:47.160 to fifteen seconds. Then stand tall, take a deep breath 0:14:47.720 --> 0:14:51.920 and feel the energy surge. Why does it work? Just 0:14:52.080 --> 0:14:57.160 one high intensity move sends a surge of adrenaline, dopamine 0:14:57.200 --> 0:15:00.560 and oxygen to your brain like an instant and shot 0:15:00.880 --> 0:15:03.840 without the crash. And if you want to upgrade it, 0:15:04.080 --> 0:15:07.320 you compair it with a power phrase like I'm built 0:15:07.320 --> 0:15:09.520 for this, let's go, let's do this, whatever it is 0:15:09.560 --> 0:15:15.320 that works for you. One explosive movement can reset your energy. 0:15:15.920 --> 0:15:22.600 We underestimate the value of small changes, and we overestimate 0:15:22.640 --> 0:15:26.280 the value of big steps. We think, if I can't 0:15:26.320 --> 0:15:29.640 get a thirteen minute workout, what is ten to fifteen 0:15:29.680 --> 0:15:32.560 minutes going to do? What is ten to fifteen seconds 0:15:32.560 --> 0:15:35.320 going to do. I'll tell you this. You start doing 0:15:35.320 --> 0:15:38.160 ten to fifteen seconds and you feel the benefit. You 0:15:38.280 --> 0:15:41.800 want to do five minutes, you want to do ten minutes, 0:15:42.000 --> 0:15:45.160 you want to do fifteen minutes. That's how confidence builds. 0:15:45.640 --> 0:15:50.120 You do something that is achievable, that's manageable, that you 0:15:50.320 --> 0:15:52.880 win at, and then you want to win again and 0:15:52.920 --> 0:15:56.480 again and again. Think about it. In any sport. Someone 0:15:56.520 --> 0:15:59.960 didn't play Wimbledon on the first day of the tennis tour. 0:16:00.600 --> 0:16:03.760 They played their local tournament, maybe they even started at 0:16:03.760 --> 0:16:08.360 their school, and then they upgraded all the way through 0:16:08.760 --> 0:16:12.480 to the Grand Slams. You look at the most amazing 0:16:12.560 --> 0:16:15.360 athletes on the planet. They didn't start their career at 0:16:15.360 --> 0:16:17.680 the Super Bowl, they didn't start their career at the 0:16:17.680 --> 0:16:23.600 World Cup. They played local. What's your local version of movement? 0:16:24.640 --> 0:16:30.800 Not doing it leads to never winning. Starting small guarantees winning, 0:16:31.200 --> 0:16:34.360 and especially more important than winning, it guarantees you're building 0:16:34.400 --> 0:16:37.280 your confidence. I find most of us we don't do 0:16:37.360 --> 0:16:40.040 things because we don't feel confident. We feel, well, what's 0:16:40.040 --> 0:16:42.280 it going to do? What's the value, and therefore we 0:16:42.320 --> 0:16:47.720 have to build our confidence to that level. I couldn't 0:16:47.760 --> 0:16:50.640 be more excited to share something truly special with all 0:16:50.720 --> 0:16:52.760 you TA lovers out there. And even if you don't 0:16:52.800 --> 0:16:57.360 love tea, if you love refreshing, rejuvenating, refueling sodas that 0:16:57.400 --> 0:17:00.920 are good for you, listen to this. 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Now, I want to share something 0:18:14.840 --> 0:18:19.440 with you that it's kind of counterintuitive, but I love 0:18:19.480 --> 0:18:25.919 it. It's called the reverse gratitude shift. Here's the experiment. Instead 0:18:25.960 --> 0:18:28.040 of listing what you're grateful for, which I'm sure you've 0:18:28.080 --> 0:18:31.040 been asked to do a million times and maybe you've 0:18:31.040 --> 0:18:32.960 done it. Maybe you haven't done it. If it hasn't 0:18:33.000 --> 0:18:36.840 worked for you, try this, list three things you'd hate 0:18:36.880 --> 0:18:41.280 to lose and then realize you still have them and 0:18:41.320 --> 0:18:44.200 how you feel about that. Sometimes I find that when 0:18:44.200 --> 0:18:46.120 we're saying like, oh, I'm grateful for the day, I'm 0:18:46.119 --> 0:18:49.440 grateful for the sky, I'm grateful for whatever it may be, 0:18:50.000 --> 0:18:54.560 it doesn't hit hard. It doesn't hit home. But when 0:18:54.560 --> 0:18:56.439 you think, wait a minute, what would I hate to lose? 0:18:57.560 --> 0:19:01.560 Oh my gosh, I'm so grateful. I am so grateful 0:19:01.600 --> 0:19:04.800 that I have that. I'm so thankful that I have that. Wow, 0:19:05.119 --> 0:19:10.120 I'm so lucky. This reverses your brain's perspective. Instead of yeah, 0:19:10.320 --> 0:19:12.919 I guess I'm grateful for my home, you feel the 0:19:13.040 --> 0:19:19.199 deep relief of Wow, I still have my home. It 0:19:19.280 --> 0:19:24.480 makes gratitude hit way deeper. Upgrade it, and say each 0:19:24.520 --> 0:19:27.560 one out loud for extra emotional impact. I think it's 0:19:27.600 --> 0:19:31.640 so important to speak these things into existence, the thankfulness, 0:19:31.640 --> 0:19:34.480 the gratitude. Notice how positive thinking is just like, yeah, 0:19:34.520 --> 0:19:36.800 I'm feeling great, I'm doing good, and you know it 0:19:36.840 --> 0:19:39.800 doesn't stack up. So as you can see, I'm walking 0:19:39.840 --> 0:19:44.400 through from waking up, stepping outdoors for a second, cold shock, 0:19:44.480 --> 0:19:46.840 reset in the shower, drinking a little bit of water, 0:19:46.920 --> 0:19:50.639 a movement, a gratitude moment. And now when you're about 0:19:50.680 --> 0:19:54.480 to eat. I call this the first bite ritual. Here's 0:19:54.560 --> 0:19:59.879 the experiment. Take one slow, intentional bite of your first 0:20:00.119 --> 0:20:04.600 meal while thinking about something you're grateful for, then chew 0:20:04.720 --> 0:20:09.440 the rest slowly without distractions. There's a really really interesting 0:20:10.160 --> 0:20:14.000 phrase in Ara Vada, which is the science of health 0:20:14.280 --> 0:20:18.840 from India, and it says we should drink our food, 0:20:19.200 --> 0:20:22.960 drink our solids, and chew our drinks. Let me set 0:20:22.960 --> 0:20:28.160 that again. Drink your food and chew your drinks. Does 0:20:28.160 --> 0:20:30.760 that make any sense? Let me break it down. What 0:20:30.800 --> 0:20:34.439 does it mean when it says drink your food. It 0:20:34.560 --> 0:20:38.600 means we should bite our food to the point where 0:20:38.640 --> 0:20:41.880 it's close enough to liquid. Why do we do this? 0:20:42.880 --> 0:20:46.040 It's easier on our digestion. If any of you havn't 0:20:46.080 --> 0:20:50.000 gut issues digestive issues. I've found two things make a 0:20:50.040 --> 0:20:56.239 massive difference. Slow down your eating. Put the knife and 0:20:56.280 --> 0:21:01.800 fork down in between each bite, don't keep a hold 0:21:01.840 --> 0:21:07.399 of them. Slow down the pace of eating. Most of 0:21:07.480 --> 0:21:11.080 us are scoffing down a burrito, whatever it may be, 0:21:11.119 --> 0:21:13.480 eating as fast as we can, trying to finish up 0:21:13.520 --> 0:21:15.400 the plate. Get back to work, get to this, get 0:21:15.440 --> 0:21:20.680 to that. That's what's causing bloating, indigestion. Maybe you're getting heartburn, 0:21:20.760 --> 0:21:26.080 maybe you're getting acid reflux. Slow down your eating process. 0:21:26.760 --> 0:21:30.480 And number two, try and bite each morsel of food 0:21:31.400 --> 0:21:36.200 sixteen to thirty two times. Count while you do it, 0:21:36.200 --> 0:21:38.920 it will naturally slow down the process, and you'll be 0:21:39.000 --> 0:21:42.439 able to drink that food. It makes it easier on 0:21:42.640 --> 0:21:46.679 your digestion. Your stomach's now not complaining, it's not reacting badly. 0:21:47.880 --> 0:21:51.320 And when it says to it says, drink your foods 0:21:51.320 --> 0:21:53.680 because you've chewed it down that much. And then it says, 0:21:53.760 --> 0:21:55.440 chew your drinks. What does that mean When you're drinking 0:21:55.560 --> 0:21:59.320 instead of just gulping it down, instead of just taking 0:21:59.320 --> 0:22:01.440 it down as quick as you can, chew your drink 0:22:01.480 --> 0:22:06.639 almost taste it deeply, properly, closely, and all of a 0:22:06.680 --> 0:22:09.960 sudden you're digesting that better too. And if you really 0:22:10.040 --> 0:22:11.720 want to mix it up, you want to try something new, 0:22:12.080 --> 0:22:15.840 eat with your non dominant hand. It forces your brain 0:22:15.880 --> 0:22:20.159 to focus and be present and reset as well. Now 0:22:20.200 --> 0:22:22.879 I want to share one more tip. This one is 0:22:22.920 --> 0:22:28.399 called the future You signal. Here's the experiment. Put on 0:22:28.400 --> 0:22:32.360 one item of clothing or an accessory that your future 0:22:32.480 --> 0:22:37.440 self would wear, something that makes you feel unstoppable. So 0:22:37.480 --> 0:22:40.240 it's almost like when you think about it, when Clark 0:22:40.320 --> 0:22:44.720 Kent takes off his glasses right, or when some people 0:22:44.760 --> 0:22:49.000 put them on they become someone. Why it works this 0:22:49.200 --> 0:22:54.040 is in clothed cognition. Your brain adapts its behavior based 0:22:54.040 --> 0:22:57.760 on what you're wearing. Dress for the energy you want 0:22:57.800 --> 0:23:00.960 to embody and if you upgrade as you put it on, 0:23:01.119 --> 0:23:05.080 Say I'm stepping into my next level. What clothing is 0:23:05.080 --> 0:23:07.800 it a pair of shoes? Is it a jacket? Is 0:23:07.840 --> 0:23:10.520 it a smaller item like a bracelet or a ring? 0:23:10.880 --> 0:23:12.840 What is it that makes you step into your future 0:23:12.840 --> 0:23:16.320 self that reminds you of that future self? Allow it 0:23:16.359 --> 0:23:18.959 to be something physical, something tangible that you can see, 0:23:19.400 --> 0:23:21.840 because all of a sudden you start to see the 0:23:21.960 --> 0:23:25.040 impact of how it changes you, and you're reminded of 0:23:25.080 --> 0:23:28.600 that throughout the day, especially as the day gets more difficult. 0:23:28.640 --> 0:23:32.000 Whatever it may be, it can be huge. And I 0:23:32.040 --> 0:23:34.920 want to throw one more in there. I call this 0:23:35.080 --> 0:23:41.040 the identity download. Here's the experiment. Instead of journaling about 0:23:41.080 --> 0:23:45.479 your goals, write a three sentence manifesto of the person 0:23:45.480 --> 0:23:49.520 you're becoming. Here's an example. I'm the kind of person 0:23:49.720 --> 0:23:53.840 who moves through life with clarity and courage. My energy 0:23:53.880 --> 0:23:59.000 is magnetic, and I attract the right opportunities effortlessly. Today 0:23:59.080 --> 0:24:03.040 I show up my highest self. Now, what's the difference 0:24:03.080 --> 0:24:06.960 between that and positive thinking? It's about changes in who 0:24:07.040 --> 0:24:10.720 you are not in how the day will go. Positive 0:24:10.720 --> 0:24:13.000 thinking is almost like it's going to be a great day. 0:24:13.760 --> 0:24:16.560 The day may not be great, but you can still 0:24:16.600 --> 0:24:19.080 be great. And I think that's the difference with positive 0:24:19.080 --> 0:24:21.000 thing and positive thing. He says, today's going to be 0:24:21.000 --> 0:24:24.800 a great day, everything's going to go really well. Not true. 0:24:24.960 --> 0:24:27.879 Today could be a really tough day. Everything could be 0:24:27.920 --> 0:24:32.600 really hard, but you can still be great. I can 0:24:32.640 --> 0:24:36.040 be great on a bad day. That's what we want 0:24:36.040 --> 0:24:38.359 to build. That's the muscle that we're trying to strengthen. 0:24:38.720 --> 0:24:42.080 And why does it work. The brain clings to identity 0:24:42.920 --> 0:24:46.199 over goals. Listen to that carefully. The brain clings to 0:24:46.320 --> 0:24:49.960 identity over goals. If you keep telling yourself who you 0:24:50.240 --> 0:24:54.760 are instead of what you want, you naturally act in 0:24:54.840 --> 0:24:58.640 alignment with that identity. Let me say this again. Your 0:24:58.680 --> 0:25:03.480 brain clings on to identity over goals. So you may say, 0:25:03.920 --> 0:25:09.960 I want to build something successful, but I'm not good enough. Right, 0:25:10.040 --> 0:25:12.879 So your identity is I'm not good enough. Your goal 0:25:13.000 --> 0:25:16.160 is I want to build something successful. Notice the lack 0:25:16.160 --> 0:25:19.920 of alignment. Now, listen to this. If you keep telling 0:25:19.960 --> 0:25:23.639 yourself who you are instead of what you want, you 0:25:23.840 --> 0:25:29.040 naturally act in alignment with that identity I am a focused, 0:25:29.240 --> 0:25:34.720 productive individual that's naturally going to get you to your goal. Right. 0:25:34.800 --> 0:25:37.720 That leads to your goal and you can read it 0:25:37.760 --> 0:25:42.640 out loud for more conviction. The identity download should not 0:25:42.760 --> 0:25:45.800 be underestimated. We always say I want this, I want this, 0:25:45.840 --> 0:25:49.520 I wish this would happen. I'm hoping this works out. No, 0:25:49.760 --> 0:25:51.919 I am, But what is following I am? If you're 0:25:51.920 --> 0:25:54.920 always saying I'm not good enough, I'm tired, I'm exhausted, 0:25:55.800 --> 0:25:59.600 I'm just I'm just all over the place. But then 0:25:59.640 --> 0:26:02.920 I want this. So we're focused more on what we 0:26:03.000 --> 0:26:06.000 want than who we are. But who we are gets 0:26:06.040 --> 0:26:10.240 us what we want. I hope that you internalize that 0:26:11.040 --> 0:26:14.560 in today's message. When I think about my morning routine, 0:26:14.560 --> 0:26:23.439 I think about four steps time, time, thankfulness, inspiration, meditation, 0:26:23.960 --> 0:26:29.640 and exercise. These four steps are how you should structure 0:26:29.640 --> 0:26:34.160 your morning routine. What's your thankfulness habit? We talked about 0:26:34.200 --> 0:26:38.080 the benefits of gratitude, what's your inspiration habit? The future 0:26:38.119 --> 0:26:42.200 you signore, and the identity download what's your meditation habit? 0:26:42.840 --> 0:26:46.280