Tag Archives: morning

Intent of the Day: A Little Quiet


This morning has come and gone, and maybe it was a frantic mess. Maybe, like us, you rolled out of bed 30 minutes later than expected with 10 minutes to be somewhere. Maybe this isn’t the first time this has happened. It’s no surprise then when you feel tired, discouraged and running behind all day until you finally get to crash back into bed and start all over again. Doing something different is going to require intention. Our intent is to start the day with a little quiet and so we want to decide what patterns, habits and mindsets need to stay while we also consider which need to go.

Needing a little less tornado in your mornings? Here are 3 things to help you: Continue reading

Discovering Your Best Look First Thing in the Morning


The alarm goes off, waking you to another long day.  Before your feet even hit the floor, you begin your body-checking rituals.

Ritual #1 – Lay perfectly flat on your bed.  Can you feel your hipbones? 

Ritual #2 –  Stand sideways in front of the mirror.  Does your stomach look “flat-enough”?

Ritual #3 – Step on the scale.  Have you lost any weight since yesterday?

The answers to these questions determine not only how you will think and feel for the rest of your day, but also how you dress and present yourself to the world.  Continue reading

Act Like a Morning Person To Prevent Alzheimer’s

A new Alzheimer’s study makes a startling assertion that sleeping late might predispose a woman to Alzheimer’s. The study from the California Pacific Medical Center and published in the Annals of Neurology explains that women with weaker circadian rhythms and who are less physically active or become more physically active late in the day or evening are more likely to develop dementia or mild cognitive impairment than women who live in a natural rhythm. This means women who are more physically active earlier in the day have a better prognosis.

“We’ve known for some time that circadian rhythms, what people often refer to as the “body clock,” can have an impact on our brain and our ability to function normally,” says Greg Tranah, PhD., the lead author of the study. The road to prevention for many people who override their natural rhythm due to technology overload, an unstructured day, or who seem to have an owl’s disposition for late night activity might be to simply get into rhythm.

No one can yet say if people who are less active with sleep disturbances present a cause for dementia or is becoming less active and sleeping into the morning a sign of a brain who has the disease and so is a predictor? We do know that people who work night shifts are more prone to weight gain and type 2 diabetes. Getting into a natural balance which includes managing the stressors that come your way as they unleash an inflammatory response is an important strategy in disease prevention. It is always easier to prevent than to treat. And studies show that Alzheimer’s starts to change the brain decades earlier. If you are reading this article, you are not too young to live healthier and happier.

To shift your circadian rhythm if you are out of balance:
* Begin to go to bed fifteen minutes earlier every night until you normalize your bed time.
* Set your alarm clock to wake you up fifteen minutes earlier every day until you are in rhythm with sunlight.
* Consider leaving a window with the blinds partially tilted open to allow sunlight to filter into the room as opposed to those black out shades or heavy drapes which keep your bedroom dark.
* Shift your exercise regimen, assuming you have one, to the morning. If you don’t have fitness scheduled on your daily planner, start exercising. It is as simple as putting on your sneakers and walking out the door into the light. Exercising large muscle groups during the day will help you sleep better at night. In contrast, exercising at night will rev you up and keep you awake.
* Create a sleep ritual to help you wind down at night. Be careful of getting over-stimulated with TV shows, an exciting book, going on line or speaking to a dramatic friend. While you are at it, avoid a late dinner and caffeine in the late afternoon.

PHOTO (cc): Flickr / MrTopf

Ten Simple Tips For Waking Up In The Morning Refreshed And Well-Rested


Sometimes it’s not easy to get a good night’s sleep. Problems that seem manageable during daylight somehow magnify right when it’s time to go to bed. Most of us know the feeling of thinking, “All right, if I fall asleep right now I can still get five hours”…only to watch five turn into four… or worse. Repeated nights of poor or inadequate sleep can have adverse effects on both your mood and your health. Follow these steps and you’ll feel refreshed in both body and mind.

Darkness. Experts say that even the smallest amount of light can affect your internal clock and disrupt your levels of melatonin and serotonin. And when they says “smallest amount” they mean it. Cover up your clock radio and get rid of any nightlights. Try not to even turn on the light if you need to use the bathroom in the middle of the night.

Keep Temperature at 70 Degrees. People tend to keep their homes far too warm for achieving good sleep. Numerous studies, such as this one, find that relatively cool temperatures are best for sound sleep. Experts recommend seventy degrees to be the optimal good sleep temperature.

Make Your Bed a Sanctuary. Lots of us sleep with our pets, but let’s face it. It can be uncomfortable and hairy and sometimes smelly. Duke doesn’t have to get up and go to work in the morning or deal with children. He’ll be just fine in a bed beside yours and you will wake up without fur on your face!

Turn Off the Television. You need REM more than you need Leno (or anyone else). DVRs and online content means you don’t have to miss your favorite shows. Catch them when you can, later, and feel better in the morning.

Take a Hot Bath. Not only will it relax you, but when you go from hot to cool after getting out, your internal temperature will drop and you will feel sleepy.

Wear Socks to Bed. Feet have the worst circulation in your body. When your feet get cold, you will not sleep soundly, so pull on a pair of your favorite comfy socks before crawling under the covers.

Wear an Eye Mask. It will not only block any light that you are unable to otherwise extinguish, it will help you resist the temptation to open your eyes and focus on things other than sleep.

Invest in Good Pillows. A pillow that is too hard or too soft for your comfort can seriously inhibit good sleep. Also, it is recommended that you replace your pillows ever y six months to two years.

Use the Bathroom Right Before Bed. Your mom was right. Try to go, even if you don’t feel like you have to. A completely empty bladder before bed will reduce your chances of waking during the night.

Purchase a Sound Machine. White noise or sounds of the natural world will help you wind down. 
There are a number of inexpensive ones on the market, like this one, which retails for just $10.
Sweet dreams!


20 Ideas To Make The Most Of Your Mornings On A Work Day

Time after time again, I need to be reminded that my best days usually involve me waking up early after a good night’s sleep to get a good head start on the day. Having the whole morning to myself to meditate, eat breakfast and to feel unrushed really sets a positive tone for the rest of my work day. I feel creatively productive, more relaxed, and more mindful to the present moment. On the other hand, when I start late and am rushed right into work mode, my mind feels extremely scattered, and I lose the mindfulness that I would have had if I had woken up earlier.

Certainly, there is something magical about the early morning air. There is a still hush in the world–the peaceful break before the rest of the city stirs into busy activity. 

In many cultures, the morning hours carry a lot of spiritual significance, as it symbolizes the beginning of a new day, and a new life.  Many religions call for devotees to wake up at the break of dawn to engage in prayer, meditation, and other spiritual practices. After all, the early dawn hours come with its own special energy, that only the truly disciplined can experience while the rest of the world sleeps.

So what to do in that extra hour or two in the mornings before you head off to work? Take advantage of your morning power hour by expanding yourself in mind, body and spirit. Below are 20 ideas to make the most of your weekday mornings: 

1. Meditate in the mornings.

2. Go for a morning jog, morning yoga class, morning swim.

3. De-clutter your space. That way, you will come home to a nice and clean living space instead of being bogged down by the mess in the kitchen, living room and bedroom.

4. Write in your journal.

5. Treat yourself to a local bakery treat.

6. Have a positive intention for the day.

7. Plan something fun to do in the evening after work. One of the many secrets of happiness? Having something to look forward to, and the joy is elongated the more anticipation time there is. Jump on that principle by proactively planning fun things for yourself–right at the beginning of the day.

8. E-mail a friend you haven’t spoken to in a long time. Even better: write an actual physical letter.

9. Prepare something you will use later in the day for dinner when you get home from work. It can get tedious preparing dinner after a long work day. So it’s a huge relief when you’ve spent the morning hours preparing something before hand: a pot of cooked rice, pre-chopped veggies, or pre-cooked spaghetti noodles that just needs sauce.

10. Chill out with your pet.

11. Sneak in some reading time.

12. Whip yourself up a kick-ass breakfast that is also good for you. Don’t pre-emptively sabotage the rest of your day by skipping the most important meal of the day. Brownie points: enjoying an unrushed breakfast with a loved one or loved ones.

13. Actually take the time to make your bed–it’s quite satisfying.

14. Drink freshly squeezed juice. You don’t have to buy yourself a fancy expensive juicer to enjoy freshly squeezed fruit juice in the morning. You can get a cheap, plastic manual juicer and squeeze yourself some orange juice, grapefruit juice, or whatever suits your fancy.

15. Have two glasses of water. Early morning hydration will ensure that you won’t get dehydrated and thus tired or mentally foggy later in the day.

16. Make time to reflect on your short-term and long-term goals: are you where you need to be, and what do you need to do in order to improve yourself? 

17. Take a sunbath in direct sunlight for 10 to 20 minutes. The majority of Americans are vitamin D deficient. Don’t be one of those people. Soak in those rays.

18. Get your finances in working order (paying your bills, calculating your monthly budget, etc.) so you don’t have to worry about it during the day or forget about it when you are too tired from work.

19. Completely unplug before work. Rather than busily checking your e-mail and iPhone alerts, how about soaking in the sunshine and savoring this sweet moment of morning silence? 

20. Come up with a challenge you will dare yourself to fulfill by the end of today. Today’s challenge: ask for a promotion. Speak up with that outrageous idea at a meeting. Make that phone call you’ve been afraid of doing. Write that business plan for your up-and-coming start-up. Nothing like a little adrenaline rush with high stakes to excite you throughout the day.

PHOTO (cc): Flickr / thristian

10 Ways to Wake Up Your Mornings

1. Get Up.

How often do you find yourself completely uninterested in getting up once your alarm goes off? There’s a reason why this happens so often. It’s not so much that you’re so tired (although if you’ve gotten less than 7 hours of sleep that may be the case), but that you have been lying flat for hours, and your blood pressure is very low. So if you compel yourself to get up, your blood pressure will rise and you will feel awake soon after. (Even if you haven’t gotten enough sleep! Trust me on this: as a midwife I routinely wake from very little sleep to see patients, and I’m always amazed at how alert I feel once I just get up.)

2. Choose an Early Morning Affirmation.

Even after you get up, it’s easy to think, "Ugh, I’m so tired. " At least it is for me. So when that happens, I try to catch myself and say instead, "It’s going to be a great day." The morning improves instantly. I highly recommend you do the same. Your affirmation doesn’t have to be anything profound. It just has to be something that gives you a little boost and sets a positive intention for the hours ahead.

3. Brush Your Body Too.

Along with brushing my teeth there’s another practice that I do every morning as a part of my personal hygiene: dry body brushing.


Dry brushing is a great tool for detoxification (your lymphatic system is stimulated and dead skin is removed, making way for better oxygenation) and leaves you feeling totally energized. You can buy a body brush in any natural foods store and instructions will come with the brush.

4. Define Your Day.

I love this quote from Henry Wadsworth Longfellow: "Each morning sees some task begin, Each evening sees it close; Something attempted, something done, Has earned a night’s repose."

Be like Longfellow (yes, I said "be like Longfellow") and define your day by asking yourself, "If I could only get one task done today, what would be most satisfying?" Then make sure you carve out at least 15 minutes in the day to work on it. The earlier in your day you act the better, because you are more likely to get it done, and the satisfaction of having it done will give you a great feeling for the rest of the day.

5. Be here now.

Now that you’ve set your #1 priority for the day and planned the time to do it, let go of the sense that you must hurry and stress. Keep in mind this advice from Thich Nhat Hanh: "Life can be found only in the present moment. The past is gone, the future is not yet here, and if we do not go back to ourselves in the present moment, we cannot be in touch with life."

Your point of power is always in the present moment – you can plan in the present moment, you can act in the present moment, but when you are anxious or worried your attention is no longer in the present.

Bring your attention back to the present moment with a simple yoga posture called mountain pose. This is actually a perfect centering practice any time you are stressed, especially when you find yourself waiting impatiently for anything (the water to boil) or anyone (your small child as he decides which underpants to wear).

Sit or stand tall. Feel the lift through the center of your body, from the base of your hips through the crown of your head. Close your eyes and let go of the sights and sounds around you. Deepen your breath and feel the flow of your inhalation and exhalation. Feel the quiet centering and balance that comes into your mind as you breathe. If you want an extra boost, raise your arms above your head and stretch your arms up to the sky.

6. Set the Tone.

Try answering these questions to help set a positive tone for the day.


  • Who: Who do I want to be?
  • How: How do I want to feel?
  • Why: Why am I visualizing my day as I am? If I am feeling anxious and stressed, can I re-imagine things in a more positive light?


7. Listen.

I’ve written before of the value of listening to your wise inner self. In order to hear it you must allow for some quiet on a daily basis. So first thing in the morning, be quiet and listen. If you are short on time, even one minute is enough. In that quiet space you are most likely to hear the messages from deep in your soul.

8. Exercise.

Yes, I recommend daily exercise. I know sufficient health benefits come from exercise only 3 times a week, but if you exercise every other day it’s so much easier to say, "You know, I just don’t feel like it today. I’ll do it tomorrow." When you do something daily you get into the mode of saying, "This is what I do."

After you’ve elevated your heart rate for at least 15 minutes your brain is drenched with feel-good endorphins. It doesn’t matter what you do – you could do jumping jacks in your kitchen – but significantly raising your heart rate for at least 15 minutes a day is what’s important. And of course morning exercise allows you to enjoy all these benefits throughout the day.

9. Wash Your Cares Away.

As you bathe, take deep cleansing breaths and imagine that the stress from your fears, worries, and problems is flowing away, out of your body, down the drain. When you release the tension that results from emotional stress, you will manage your concerns and challenges more effectively.

10. Eat (or Drink) Breakfast.

You probably know all the reasons why breakfast is the most important meal of the day, right? I always break my fast with freshly juiced beets, celery, kale, lemon, apple and lots of ginger. The fruits and vegetables have tons of vitamins and enzymes and many energizing and detoxifying benefits.

Then a little later I eat something high in fiber, like oatmeal or a banana. They fill me up and boost production of serotonin, a "happy" hormone that plays a key role in relieving stress.

Again, you do not need to adopt all of these practices, but if you incorporate even just a few of them into your daily routine, I bet you will feel more energized and happy in the morning and the positive effects will last for the rest of the day. And if you keep them up day after day, then guess what? You will have lived a happy life!

Power Up In The Morning! How To Take Advantage Of Your AM Hours

If you take advantage of your morning hours, you will have a seriously rocking day. First things first–power up with some quality breakfast. A little extra time for breaking the fast goes a long way in having good energy and mental clarity fo the rest of your very long and productive day.

Then depending on what kind of person you are and how early you are willing to wake up, you can do a number of other energy-boosting activities that will really get you focused and energized to do what you need to do. Whether you want to tackle a morning exercise routine or simply take an extra 15 minutes to write in your journal, you can only benefit from taking your precious waking hours seriously.

Get some new morning ideas from the experts below. Learn some rocking breakfast recipes, squeeze more self-care time before you head off to work and for the parents with the little ones–yes, it IS possible to have a calm and cheery morning while rushing your kids to school. Rise and shine, everyone! 

Begin Your Day & Year Right: A Week Of Healthy Breakfast Meals By Linda LaRue 

Begin your day with a healthy, balanced breakfast. Yes, breakfast is the MOST important meal of your day. Don’t skip meals or snacks, especially breakfast—you’ll actually activate your body’s starvation response, which will slow down your metabolic rate! A healthy, balanced breakfast will give your body the right fuel to keep your energy soaring, keep your body functioning optimally, and burning calories most efficiently.

When you first wake have a glass of 6 to 8 ounces. It will help rehydrate the body and stimulate the elimination process most efficiently. (Drinking water when you first wake is popular in Western cultures, such as Japan and India.) Here is a week of healthy breakfasts to help you begin your day and New Year off right.

Sunday: *Breakfast Bruschetta with basil-parmesan scrambled eqq whites. To drink, have 1 cup coffee or your favorite tea. (Bruschetta recipe click here .)

>> Continue reading rest of the article here


Quick Healthy Breakfast Solutions and Simple Real Fast Food For Kids By Renay Matthews

Last week we talked about how so many children are now obese due to poor dietary habits. We also offered some quick meal tips.

In part two of this blog I wanted to offer some quick healthy breakfast combos as well as some real nutritious fast lunch and dinner solutions for parents on the go. 

My hope is that some of these suggestions will be tried as replacements for fast, sugary foods. It will take no more of our time to prepare healthy quick meals for our kids so we should offer them our best!

Healthy Breakfast Starts

Cashew Spread Whole Grain Toast, Strawberries & Blue Berries

 You can buy cashew spread in the grocery store. It is a great alternative for peanut butter which is packed in pesticides. You can make your own as well simply by putting cashews in the food processor and blending till soft.

Go for whole grain bread, or sprouted grain instead of processed white bread or “enriched” bread, which is actually processed bleached white bread with synthetic nutrients added.

>> Continue reading rest of the article here

8 Morning Activities That Will Help You Stay Present For The Rest Of Your Day

Ever notice that our morning moods tend to set the tone for the rest of the day? If we feel well-rested and inspired, our day tends to unfold far more positively than if we were to wake up sleep-deprived, rushed and cranky. One way to make an investment for a positive, inspiring day is to start our mornings fully aware of the present moment.

Here are eight possible morning activities to create a mindset of present awareness that will give you the mental and spiritual alertness to truly appreciate the beautiful fleeting moments that you will discover on your own for the rest of the day.

1. Meditate in the morning, even if it’s only for five minutes. As soon as you get out of bed, sit in a comfortable position (away from your bed, to avoid the temptation of going back to sleep). Rather than mentally rushing through the daily to-do list or remorse over your poor quality of sleep, allow your mind to soak in the subtle noises that can only come from the start of a brand new day. Do you hear birds chirping, other family members cooking breakfast? Focus on your in breath and out breath, one lungful of air at a time. Do this every morning, and your days will feel sharper, clearer and more full of life.

>> Continue reading rest of the article here


Six Tips For Keeping School-Day Mornings Calm and Cheery By Gretchen Rubin

I had a major insight about the challenge of keeping our school-day mornings moving along smoothly and peacefully.

Here’s the insight: I was focused on chivvying my children along. Wrong! I needed to worry about ME.

When I work on my own habits, mornings are much easier. Here are some tips for keeping the mornings calm:

1. Get enough sleep yourself. I’m good at putting my kids to sleep at a decent hour, but not so good about doing it myself. It’s tempting to stay up late, to enjoy the peace and quiet, but 6:30 a.m. comes fast, and being overtired makes the morning much tougher. Here are some tips for getting good sleep.

2. Sing. As goofy as it sounds, I try to sing in the morning. It’s hard both to sing and to maintain a grouchy mood, and it sets a happy tone for everyone—particularly in my case, because I’m tone deaf, and my audience finds my singing a source of great hilarity.

3. Say “no” only when it really matters. Wear a bright red shirt with bright orange pants and bright green shoes? Sure. As Samuel Johnson said, “All severity that does not tend to increase good, or prevent evil, is idle.”

>> Continue reading rest of the article here

 Got your own AM tips and tricks for getting up on the right side of the bed? Share your ideas with the community in the comments below! 

PHOTO (cc): Flickr / kruggg6thetruthabout / haglundc

Time Saving Tip For Your A.M. Exercise Routine

I’m just returning from a morning workout and wanted to share the following time saving tip with a few of my fellow groggy gym and yoga studio goers . . . Sleep in your clothes!

Obviously, this tip presupposes that you exercise in relaxed, loosely fitting duds. (I wouldn’t recommend sleeping in your leotard). This simple trick will shave valuable minutes off your morning routine, getting you out the door with less hassle.

Further preparation the night before is also key. Fill and place your water bottle in the fridge. Pick out your attire for the day, therefore streamlining the process of getting ready after hitting the showers. If you’re running, walking, biking, or participating in any other outdoor activity, check the weather before bed, and plan accordingly.

Finally, infuse your early bird regimen with a dose of added fun so that the premature alarm isn’t so daunting. Set your clock radio to wake you up with instantly entertaining music. Save a stellar magazine, like Outside, for the elliptical machine, or treat yourself to a new, special bath and beauty product, like a facial mask or body scrub, in the locker-room.

Have a tip that maximizes your workout during a certain time of day? Maybe you’ve mastered the lunch hour jaunt through the Common or relish catching Grey’s Anatomy from the treadmill. Tell us!

PHOTO: Flickr / mediakik

8 Morning Activities that Will Help You Stay Present in the Moment for the Rest of the Day

Ever notice that our morning moods tend to set the tone for the rest of the day? If we feel well-rested and inspired, our day tends to unfold far more positively than if we were to wake up sleep-deprived, rushed and cranky. One way to make an investment for a positive, inspiring day is to start our mornings fully aware of the present moment.

Here are eight possible morning activities to create a mindset of present awareness that will give you the mental and spiritual alertness to truly appreciate the beautiful fleeting moments that you will discover on your own for the rest of the day.

1. Meditate in the morning, even if it’s only for five minutes. As soon as you get out of bed, sit in a comfortable position (away from your bed, to avoid the temptation of going back to sleep). Rather than mentally rushing through the daily to-do list or remorse over your poor quality of sleep, allow your mind to soak in the subtle noises that can only come from the start of a brand new day. Do you hear birds chirping, other family members cooking breakfast? Focus on your in breath and out breath, one lungful of air at a time. Do this every morning, and your days will feel sharper, clearer and more full of life.

2. Do a dry brushing cleanse before you hop into the shower. I started doing this several weeks ago, and I am officially hooked. All you need is a long-handle wooden brush with natural bristles (I bought one with cactus bristles from The Body Shop) and about five to ten minutes of your time. Before you shower, use the brush on your dry skin to exfoliate your skin, invigorate your circulation and help your lymphatic system do its job. Doing this in the mornings is not only invigorating, it also helps me become fully aware of my own body and appreciate everything that it does.

3. Massage lotion on your hands and feet. Just like dry-skin brushing before I shower, massaging lotion on my hands and feet is a soothing physical sensation that keeps me rooted in my body and not in my thoughts.

4. Really look at your coffee and tea (and other breakfast drinks). Yes, really. When you are pouring milk into your coffee, pay attention to the swirls the milk makes on the dark liquid surface of your drink. When you drop a tea bag into boiling water, watch the tea ingredients create a mist in the clear water. Smell your coffee. Savor your orange juice. Whatever you drink in the morning, it is just as alive and deserving of attention as everything else you do in your life

5. Exercise in the morning. So much easier said than done! This is why I paid money to do yoga on Tuesdays and Thursdays at 6:45 in the morning. If I know there is a class I have to go to on a specific day, then I will force myself out of bed to do it. Getting your heart beating and your body moving early in the day gives you the natural high to stay focused and present for the rest of your long and busy day.

6. Water your houseplants. I didn’t think much about houseplants until I moved in with a college friend who happens to own a fantastic collection of houseplants, potted herbs and other lovely green leafy things. Sharing your breakfast with a potted plant on your kitchen table  really makes you appreciate the minor miracle that exists even in the most commonplace living things. Seeing new leaves uncurl, watching older leaves wilt, noticing the subtle changes the plant undergoes with the changing weather–it really puts things in perspective and helps you stay present.

7. Journal, draw, play an instrument, listen to music. Be creative. I’ve found that being creative in the morning is one of the best ways for me to feel present for the rest of the day. Before I begin the rest of my day, I make a point to spend at least a half hour to drawing in my sketchbook–because making art is my passion and it is the activity I can lose myself in doing. Why wait until I am tired at the end of the day to do what I love? 

8. Wake up consistently early. Early is subjective for everyone, depending on the kind of schedule you have. (I tried joining the 5AM club for maybe two weeks before realizing that it is really impractical for my own personal schedule.) For me, "early" is whatever time that is not the easiest to wake up to, but well worth the effort to do all the things in the morning–be it journaling, exercising or cooking a big breakfast– that will help you feel truly alive and focused for the rest of the day.  Here’s to more inspiring mornings that will make you feel present and fully aware of the precious life you are living right this moment.

What morning activities help you stay present? Share them in the comments below! To share other thoughts on staying present to the moment, leave comments on the weekly theme post with other community members here.

How to Get Up Early

Leaders get that the real fight is the fight against time. So much to achieve/innovate and influence. And so few hours in a day. The solution? Get up uber-early. That way you have your day – versus your day having you.

I was up early this am. One of the gifts I give myself. As I mentioned on Twitter, I spent time reviewing my Core Values. And building out a template for an "on game" day.

I thought it might be helpful to you if I shared what I do to help me get up between 4 and 5 am on most days (aside from travel days):

1. I try to workout daily.
This dramatically drives energy levels. You’ll feel more inspired. And you’ll need less sleep.

2. A massage each week.
This isn’t an expense – it’s an investment in your full creative expression/productivity/passion and sustained excellent health. And you’ll find you need far less sleep.

3. Do your Holy Hour. If you’ve read The Greatness Guide , you know about this key leadership practice. Take 60 minutes from 5-6 am and get inspired. Read superb books. Write about your hopes, goals and dreams within your journal. Say your mantras. Hit the gym. You’ll start feeling so good/energetic, getting up early will be effortless.

4. Meditation.
I just find that 30 minutes of meditation in the morning clears out my mind. And with less worry and more clarity, I sleep more deeply. So I need less.

5. Remember The 40 Day Rule. Any new practice will feel foreign/stressful/hard for the first 40 days as you repattern. Stick with the 5 am rise. Have the courage and persistence to get this habit installed. After 40 days, you’ll have a new protocol in place that – I promise you – will boost your leadership and pour far more passion/success/happiness into every area of your life.

Read more from Robin Sharma at www.RobinSharma.com.

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