00:00In this lesson, I'm going to share with In this lesson, I'm going to share with you the secret on how to jumpstart your you the secret on how to jumpstart your you the secret on how to jumpstart your brain every single morning so you win brain every single morning so you win brain every single morning so you win that day. And really what we're talking that day. And really what we're talking that day. And really what we're talking about is the power of habit. So, how do about is the power of habit. So, how do about is the power of habit. So, how do you jumpstart your brain every single you jumpstart your brain every single you jumpstart your brain every single morning? Well, I'm going to share with morning? Well, I'm going to share with morning? Well, I'm going to share with you some of my favorite things to do you some of my favorite things to do you some of my favorite things to do every morning to jumpstart my brain. every morning to jumpstart my brain. every morning to jumpstart my brain. Now, when I go through this, this is my Now, when I go through this, this is my Now, when I go through this, this is my personal routine because I believe in personal routine because I believe in personal routine because I believe in order to win the day, you have to win order to win the day, you have to win order to win the day, you have to win that first hour of the day. Does that that first hour of the day. Does that that first hour of the day. Does that make sense? In order to win the day, you make sense? In order to win the day, you make sense? In order to win the day, you got to win that first hour or two so you got to win that first hour or two so you got to win that first hour or two so you get some positive momentum. And when get some positive momentum. And when get some positive momentum. And when we're talking about this, often people we're talking about this, often people we're talking about this, often people wake up and they don't have a clear wake up and they don't have a clear wake up and they don't have a clear process. I believe first you create your process. I believe first you create your process. I believe first you create your habits and then your habits create you. habits and then your habits create you. habits and then your habits create you. Write that down. First you create your Write that down. First you create your Write that down. First you create your habits and then your habits create you. habits and then your habits create you. First you create your routines and First you create your routines and First you create your routines and things that you do and then those things things that you do and then those things things that you do and then those things create you back. You create your habits create you back. You create your habits create you back. You create your habits of working out. You create your habits
01:00of working out. You create your habits of working out. You create your habits of of studying. You create your habits of of studying. You create your habits of of studying. You create your habits of meditation. Whatever your habits are, of meditation. Whatever your habits are, of meditation. Whatever your habits are, you do them and then it they become you. you do them and then it they become you. you do them and then it they become you. Research suggests that about 40% minimum Research suggests that about 40% minimum Research suggests that about 40% minimum of 40% of your day is habitual. 40% of of 40% of your day is habitual. 40% of of 40% of your day is habitual. 40% of your behaviors are things that you do your behaviors are things that you do your behaviors are things that you do without even thinking about it. They are without even thinking about it. They are without even thinking about it. They are like these invisible scripts. But where like these invisible scripts. But where like these invisible scripts. But where did they come from? Where did your did they come from? Where did your did they come from? Where did your habits come from? I'm here to say that habits come from? I'm here to say that habits come from? I'm here to say that the things that you want most, the the things that you want most, the the things that you want most, the treasures you want most are hidden in treasures you want most are hidden in treasures you want most are hidden in your daily routine. The treasures you your daily routine. The treasures you your daily routine. The treasures you want most in life. The love, the want most in life. The love, the want most in life. The love, the relationships, the health, the great relationships, the health, the great relationships, the health, the great fitness, the great grades, anything you fitness, the great grades, anything you fitness, the great grades, anything you want to be able to create, it's found in want to be able to create, it's found in want to be able to create, it's found in your daily routine and who you're being your daily routine and who you're being your daily routine and who you're being in that day. So, let's go through this. in that day. So, let's go through this. in that day. So, let's go through this. I'm going to give you a handful of I'm going to give you a handful of I'm going to give you a handful of things I do every morning. Now, note, things I do every morning. Now, note, things I do every morning. Now, note, you do not need to do every single one you do not need to do every single one you do not need to do every single one of these things. These are things that I of these things. These are things that I of these things. These are things that I do. I'll share with you why I do them. do. I'll share with you why I do them. do. I'll share with you why I do them. And ultimately, try them and then you And ultimately, try them and then you
02:00And ultimately, try them and then you could trust your nature. See what's could trust your nature. See what's could trust your nature. See what's working for you and go forward with the working for you and go forward with the working for you and go forward with the things that resonate with you. So, you things that resonate with you. So, you things that resonate with you. So, you don't have to do everything, but you don't have to do everything, but you don't have to do everything, but you want to do some of them. All right? want to do some of them. All right? want to do some of them. All right? Because some days you won't have time. Because some days you won't have time. Because some days you won't have time. You're traveling. You have an early You're traveling. You have an early You're traveling. You have an early morning test exam. You didn't get a good morning test exam. You didn't get a good morning test exam. You didn't get a good night's sleep. Maybe you miss some of night's sleep. Maybe you miss some of night's sleep. Maybe you miss some of the things in the morning. That's fine. the things in the morning. That's fine. the things in the morning. That's fine. Be kind with yourself. For right now, Be kind with yourself. For right now, Be kind with yourself. For right now, though, I'm going to give you some of though, I'm going to give you some of though, I'm going to give you some of these things. Write them down and then these things. Write them down and then these things. Write them down and then say, "Okay, I'm going to try these one, say, "Okay, I'm going to try these one, say, "Okay, I'm going to try these one, two, three extra things in the morning." two, three extra things in the morning." two, three extra things in the morning." All right? It's not meant to take time. All right? It's not meant to take time. All right? It's not meant to take time. It's meant to save you time to make time It's meant to save you time to make time It's meant to save you time to make time in productivity and performance. All in productivity and performance. All in productivity and performance. All right? So, let's say I wake up in the right? So, let's say I wake up in the right? So, let's say I wake up in the morning. The first thing I do is I morning. The first thing I do is I morning. The first thing I do is I remember my dreams. I remember my remember my dreams. I remember my remember my dreams. I remember my dreams. You're like, Jim, what does what dreams. You're like, Jim, what does what dreams. You're like, Jim, what does what does that mean? Well, this is what the does that mean? Well, this is what the does that mean? Well, this is what the research says is that when you're you'll research says is that when you're you'll research says is that when you're you'll probably spend about 20 years of your probably spend about 20 years of your probably spend about 20 years of your life sleeping, about 3 to 5 years of life sleeping, about 3 to 5 years of life sleeping, about 3 to 5 years of your life dreaming, but when you are your life dreaming, but when you are your life dreaming, but when you are reading and studying all day, your brain reading and studying all day, your brain reading and studying all day, your brain doesn't shut off at night. If anything, doesn't shut off at night. If anything, doesn't shut off at night. If anything, it's more active at night. And what are
03:00it's more active at night. And what are it's more active at night. And what are you doing? You're consolidating short to you doing? You're consolidating short to you doing? You're consolidating short to long-term memory, but you're also coming long-term memory, but you're also coming long-term memory, but you're also coming up with great ideas and new learnings. up with great ideas and new learnings. up with great ideas and new learnings. Your brain is still learning at night Your brain is still learning at night Your brain is still learning at night through the process of dreaming. Did you through the process of dreaming. Did you through the process of dreaming. Did you know Mary Shelley came up with know Mary Shelley came up with know Mary Shelley came up with Frankenstein in her dream? Paul Frankenstein in her dream? Paul Frankenstein in her dream? Paul McCartney came up with the song McCartney came up with the song McCartney came up with the song Yesterday in his dream. A chemist came Yesterday in his dream. A chemist came Yesterday in his dream. A chemist came up with the framework for the periodic up with the framework for the periodic up with the framework for the periodic table which I know you know a lot of table which I know you know a lot of table which I know you know a lot of those elements in his dream. Elias how those elements in his dream. Elias how those elements in his dream. Elias how inventor came up with the sewing machine inventor came up with the sewing machine inventor came up with the sewing machine in his dream. Jack Nicholas the golfer in his dream. Jack Nicholas the golfer in his dream. Jack Nicholas the golfer was able he was in a slump and he didn't was able he was in a slump and he didn't was able he was in a slump and he didn't know what to do. And in his dream cuz he know what to do. And in his dream cuz he know what to do. And in his dream cuz he was shooting high7s for those of you who was shooting high7s for those of you who was shooting high7s for those of you who play golf. He dreamt himself changing play golf. He dreamt himself changing play golf. He dreamt himself changing his grip in a dream and he woke up the his grip in a dream and he woke up the his grip in a dream and he woke up the next morning with the solution and he next morning with the solution and he next morning with the solution and he started shooting in 60s. Your brain is started shooting in 60s. Your brain is started shooting in 60s. Your brain is incredible. Your dreams are a tool to incredible. Your dreams are a tool to incredible. Your dreams are a tool to help you to be able to learn, but most help you to be able to learn, but most help you to be able to learn, but most people don't remember their dreams. So, people don't remember their dreams. So, people don't remember their dreams. So, I go through a process, six steps on how I go through a process, six steps on how I go through a process, six steps on how to remember my dreams. The next thing I to remember my dreams. The next thing I to remember my dreams. The next thing I do from there is I make my bed. You're
04:00do from there is I make my bed. You're do from there is I make my bed. You're like, Jim, yeah, what does that have to like, Jim, yeah, what does that have to like, Jim, yeah, what does that have to do with anything? Like, why do you have do with anything? Like, why do you have do with anything? Like, why do you have to make your bed? Why is that good for to make your bed? Why is that good for to make your bed? Why is that good for your brain? Here's the thing. Write this your brain? Here's the thing. Write this your brain? Here's the thing. Write this down. How you do anything is how you do down. How you do anything is how you do down. How you do anything is how you do everything. How you do anything is how everything. How you do anything is how everything. How you do anything is how you do everything. And if you want an you do everything. And if you want an you do everything. And if you want an excellent day, you want to start with excellent day, you want to start with excellent day, you want to start with excellence. There's a reason why in the excellence. There's a reason why in the excellence. There's a reason why in the military they make their bed a very military they make their bed a very military they make their bed a very certain way. Certain angles, certain certain way. Certain angles, certain certain way. Certain angles, certain inches, with precision because you do inches, with precision because you do inches, with precision because you do something with excellence and then something with excellence and then something with excellence and then you're more likely to take that you're more likely to take that you're more likely to take that excellence into your life. Because excellence into your life. Because excellence into your life. Because really, when we're talking about habits, really, when we're talking about habits, really, when we're talking about habits, habits, that's excellent. Excellence is habits, that's excellent. Excellence is habits, that's excellent. Excellence is a habit. So you make your bed and a habit. So you make your bed and a habit. So you make your bed and remember I talked about the power of remember I talked about the power of remember I talked about the power of clean environment. Clean environment is clean environment. Clean environment is clean environment. Clean environment is good for your brain. How good does it good for your brain. How good does it good for your brain. How good does it feel coming back at the end of your day feel coming back at the end of your day feel coming back at the end of your day going back to success? You come full going back to success? You come full going back to success? You come full circle back to success. Make your bed circle back to success. Make your bed circle back to success. Make your bed for a better brain. Another thing I do for a better brain. Another thing I do for a better brain. Another thing I do is I hydrate. We talked about this is I hydrate. We talked about this is I hydrate. We talked about this during your brain breaks. You could lose
05:00during your brain breaks. You could lose during your brain breaks. You could lose up to a pound of water in your sleep up to a pound of water in your sleep up to a pound of water in your sleep through respiration and perspiration. through respiration and perspiration. through respiration and perspiration. Your brain thrives on hydration. It's Your brain thrives on hydration. It's Your brain thrives on hydration. It's number one brain nutrient. Get number one brain nutrient. Get number one brain nutrient. Get hydration, right? So, tall glass of hydration, right? So, tall glass of hydration, right? So, tall glass of water. Next, and that's also where I'm water. Next, and that's also where I'm water. Next, and that's also where I'm taking my nutrients of my supplements, taking my nutrients of my supplements, taking my nutrients of my supplements, maybe my probiotics, which is your gut, maybe my probiotics, which is your gut, maybe my probiotics, which is your gut, by the way, is your second brain. Just a by the way, is your second brain. Just a by the way, is your second brain. Just a little thought there. Highest second little thought there. Highest second little thought there. Highest second highest concentration of nerves there. highest concentration of nerves there. highest concentration of nerves there. So, once you have that, I brush my So, once you have that, I brush my So, once you have that, I brush my teeth. You're like, "Yes, Jim. teeth. You're like, "Yes, Jim. teeth. You're like, "Yes, Jim. Obviously, everyone brushes their Obviously, everyone brushes their Obviously, everyone brushes their teeth." Remember when I say remember I teeth." Remember when I say remember I teeth." Remember when I say remember I talk about toothpaste reminds you of the talk about toothpaste reminds you of the talk about toothpaste reminds you of the elements. All of that is done purposely elements. All of that is done purposely elements. All of that is done purposely to help trigger all of this remembrance to help trigger all of this remembrance to help trigger all of this remembrance in your life. But I brush my teeth. But in your life. But I brush my teeth. But in your life. But I brush my teeth. But here's the caveat. I do it with my here's the caveat. I do it with my here's the caveat. I do it with my opposite hand. Brush your teeth with the opposite hand. Brush your teeth with the opposite hand. Brush your teeth with the opposite hand is good for your brain. opposite hand is good for your brain. opposite hand is good for your brain. You have something called crossals. That You have something called crossals. That You have something called crossals. That one part of your brain controls the one part of your brain controls the one part of your brain controls the opposite side of your body. God forbid opposite side of your body. God forbid opposite side of your body. God forbid you know somebody who's had head trauma you know somebody who's had head trauma you know somebody who's had head trauma or a stroke. If there's brain damage on or a stroke. If there's brain damage on or a stroke. If there's brain damage on the left side, if there's paralysis the left side, if there's paralysis the left side, if there's paralysis manifests, it's on the opposite side. So
06:00manifests, it's on the opposite side. So manifests, it's on the opposite side. So research suggests that one part of your research suggests that one part of your research suggests that one part of your brain controls the opposite side of your brain controls the opposite side of your brain controls the opposite side of your body, but it's not a mind body body, but it's not a mind body body, but it's not a mind body connection only. There's a body mind connection only. There's a body mind connection only. There's a body mind connection that using your opposite hand connection that using your opposite hand connection that using your opposite hand while you do things could stimulate while you do things could stimulate while you do things could stimulate different parts of your brain on the different parts of your brain on the different parts of your brain on the opposite side. So if you're using your opposite side. So if you're using your opposite side. So if you're using your dominant hand on the side, that part of dominant hand on the side, that part of dominant hand on the side, that part of your brain gets the stimulus. Use your your brain gets the stimulus. Use your your brain gets the stimulus. Use your opposite side. So what else can you do? opposite side. So what else can you do? opposite side. So what else can you do? You could eat with your opposite hand. You could eat with your opposite hand. You could eat with your opposite hand. Studies done by Dr. Lawrence Katz on Studies done by Dr. Lawrence Katz on Studies done by Dr. Lawrence Katz on longevity, keeping senior brains alive longevity, keeping senior brains alive longevity, keeping senior brains alive was all about a lot of it simple things was all about a lot of it simple things was all about a lot of it simple things you could do to stimulate and upgrade you could do to stimulate and upgrade you could do to stimulate and upgrade and keep your brain alive. Wonderful. and keep your brain alive. Wonderful. and keep your brain alive. Wonderful. So, you're using your opposite hand. The So, you're using your opposite hand. The So, you're using your opposite hand. The other reason why I ask you to use your other reason why I ask you to use your other reason why I ask you to use your opposite hand, it keeps you present. opposite hand, it keeps you present. opposite hand, it keeps you present. Remember, we talked about memory and Remember, we talked about memory and Remember, we talked about memory and observation and the power of presence, observation and the power of presence, observation and the power of presence, how it helps your memory. A lot of how it helps your memory. A lot of how it helps your memory. A lot of people, they're everywhere and they have people, they're everywhere and they have people, they're everywhere and they have training their distraction. You need to training their distraction. You need to training their distraction. You need to starve your distraction and feed your starve your distraction and feed your starve your distraction and feed your focus. And what helps you to do that is focus. And what helps you to do that is focus. And what helps you to do that is by being present. When you brush your by being present. When you brush your by being present. When you brush your teeth with the opposite hand, it forces
07:00teeth with the opposite hand, it forces teeth with the opposite hand, it forces you to be present. You can't concentrate you to be present. You can't concentrate you to be present. You can't concentrate on other things and get your job done on other things and get your job done on other things and get your job done right. And so it forces you to be in the right. And so it forces you to be in the right. And so it forces you to be in the now. Another great practice of exercise now. Another great practice of exercise now. Another great practice of exercise of your focus. From there, I do a light of your focus. From there, I do a light of your focus. From there, I do a light workout. I don't do my primary workout, workout. I don't do my primary workout, workout. I don't do my primary workout, but there was a study done at but there was a study done at but there was a study done at Appalachian State University saying Appalachian State University saying Appalachian State University saying when's the best time to work out for when's the best time to work out for when's the best time to work out for weight loss and sleep? Was it 7:00 a.m., weight loss and sleep? Was it 7:00 a.m., weight loss and sleep? Was it 7:00 a.m., 100 p.m., or 700 p.m.? 7 a.m., 1:00 100 p.m., or 700 p.m.? 7 a.m., 1:00 100 p.m., or 700 p.m.? 7 a.m., 1:00 p.m., or 700 p.m. And they found that p.m., or 700 p.m. And they found that p.m., or 700 p.m. And they found that actually 7 a.m. was the preferred time. actually 7 a.m. was the preferred time. actually 7 a.m. was the preferred time. Now, why I would say whatever is good Now, why I would say whatever is good Now, why I would say whatever is good for your heart is going to be good for for your heart is going to be good for for your heart is going to be good for your head. So, good for your heart, your head. So, good for your heart, your head. So, good for your heart, blood flow, oxygen, get your heart blood flow, oxygen, get your heart blood flow, oxygen, get your heart beating. It feeds your your brain. Also, beating. It feeds your your brain. Also, beating. It feeds your your brain. Also, those people in that group that worked those people in that group that worked those people in that group that worked out in the morning slept better as well. out in the morning slept better as well. out in the morning slept better as well. We talked about the power of sleep. So, We talked about the power of sleep. So, We talked about the power of sleep. So, I don't do my full workout in the I don't do my full workout in the I don't do my full workout in the morning, but you want to get your heart morning, but you want to get your heart morning, but you want to get your heart rate up for about 3 minutes to jump rate up for about 3 minutes to jump rate up for about 3 minutes to jump start your brain. So, you could do a start your brain. So, you could do a start your brain. So, you could do a number of things, but just jumping number of things, but just jumping number of things, but just jumping jacks, calisthetics, jump rope. I like
08:00jacks, calisthetics, jump rope. I like jacks, calisthetics, jump rope. I like jump rope a lot. 3 minutes of exercise jump rope a lot. 3 minutes of exercise jump rope a lot. 3 minutes of exercise get your brain pumping, your heart get your brain pumping, your heart get your brain pumping, your heart pumping, but your brain pumping also as pumping, but your brain pumping also as pumping, but your brain pumping also as well. Also, I take a shower. All right. well. Also, I take a shower. All right. well. Also, I take a shower. All right. Again, you could do any of this in any Again, you could do any of this in any Again, you could do any of this in any order. I take a shower. You're like, order. I take a shower. You're like, order. I take a shower. You're like, "Yes, obviously, Jim, that's most people "Yes, obviously, Jim, that's most people "Yes, obviously, Jim, that's most people take a shower, but I take a cold take a shower, but I take a cold take a shower, but I take a cold shower." Studies done on cold therapy shower." Studies done on cold therapy shower." Studies done on cold therapy basically say it helps to lower basically say it helps to lower basically say it helps to lower inflammation in your body. And inflammation in your body. And inflammation in your body. And inflammation, research suggests, starts inflammation, research suggests, starts inflammation, research suggests, starts a lot of challenges and a lot of a lot of challenges and a lot of a lot of challenges and a lot of disease, lack of ease in your body. So, disease, lack of ease in your body. So, disease, lack of ease in your body. So, take a cold shower. And you don't have take a cold shower. And you don't have take a cold shower. And you don't have to start by taking a 10-minute cold to start by taking a 10-minute cold to start by taking a 10-minute cold shower. You could alternate going from shower. You could alternate going from shower. You could alternate going from warm to cold, warm to cold because it warm to cold, warm to cold because it warm to cold, warm to cold because it creates a pumping effect in your body, creates a pumping effect in your body, creates a pumping effect in your body, which also could be beneficial. But cold which also could be beneficial. But cold which also could be beneficial. But cold therapy is basically if you hit your therapy is basically if you hit your therapy is basically if you hit your knee on a coffee table, you put ice on knee on a coffee table, you put ice on knee on a coffee table, you put ice on it and it reduces swelling, it reduces it and it reduces swelling, it reduces it and it reduces swelling, it reduces inflammation. So cold could serve you. inflammation. So cold could serve you. inflammation. So cold could serve you. And so lower the temperature. Don't Now And so lower the temperature. Don't Now And so lower the temperature. Don't Now obviously if you have the flu or you
09:00obviously if you have the flu or you obviously if you have the flu or you have a cold, you don't want to be in the have a cold, you don't want to be in the have a cold, you don't want to be in the cold. Use common sense, right? But cold. Use common sense, right? But cold. Use common sense, right? But alternate maybe 10 seconds of cold, you alternate maybe 10 seconds of cold, you alternate maybe 10 seconds of cold, you know, 30 seconds of warm going back to know, 30 seconds of warm going back to know, 30 seconds of warm going back to 10 seconds and see if you could sustain. 10 seconds and see if you could sustain. 10 seconds and see if you could sustain. Also, the reason why I do a cold shower. Also, the reason why I do a cold shower. Also, the reason why I do a cold shower. This is a primary belief that I have This is a primary belief that I have This is a primary belief that I have that you could adopt is do the difficult that you could adopt is do the difficult that you could adopt is do the difficult thing. Do the difficult thing because thing. Do the difficult thing because thing. Do the difficult thing because you want to train yourself to have you want to train yourself to have you want to train yourself to have resilience and grit. It is a muscle like resilience and grit. It is a muscle like resilience and grit. It is a muscle like anything else like your focus, like your anything else like your focus, like your anything else like your focus, like your motivation, like your energy. Any of motivation, like your energy. Any of motivation, like your energy. Any of that could be trained like your memory that could be trained like your memory that could be trained like your memory but also your grit and resilience, a but also your grit and resilience, a but also your grit and resilience, a reminder to do difficult things. Because reminder to do difficult things. Because reminder to do difficult things. Because if you just do the easy things in life, if you just do the easy things in life, if you just do the easy things in life, the easy thing in life is to the easy thing in life is to the easy thing in life is to procrastinate. But if you do the hard procrastinate. But if you do the hard procrastinate. But if you do the hard things like learn these lessons now, you things like learn these lessons now, you things like learn these lessons now, you sharpen the saw and everything gets sharpen the saw and everything gets sharpen the saw and everything gets easier after that. So you put yourself easier after that. So you put yourself easier after that. So you put yourself in hard situations like taking a cold in hard situations like taking a cold in hard situations like taking a cold shower and next time you need to perform shower and next time you need to perform shower and next time you need to perform and show up for yourself. Maybe you have and show up for yourself. Maybe you have and show up for yourself. Maybe you have to give a talk in front of a class or in to give a talk in front of a class or in to give a talk in front of a class or in front of an auditorium or you need to front of an auditorium or you need to front of an auditorium or you need to take a test or you need to push take a test or you need to push take a test or you need to push yourself. You've developed some
10:00yourself. You've developed some yourself. You've developed some emotional reserve and grit and emotional emotional reserve and grit and emotional emotional reserve and grit and emotional fitness. It's not just mental fitness. It's not just mental fitness. It's not just mental intelligence. It's mental fitness. Just intelligence. It's mental fitness. Just intelligence. It's mental fitness. Just like with your body, I want you to be like with your body, I want you to be like with your body, I want you to be mentally fit, strong, energized, mentally fit, strong, energized, mentally fit, strong, energized, flexible. Take a cold shower. From flexible. Take a cold shower. From flexible. Take a cold shower. From there, you can do a lot of different there, you can do a lot of different there, you can do a lot of different things. I like to make a brain power things. I like to make a brain power things. I like to make a brain power smoothie. Brain power smoothie. Go back smoothie. Brain power smoothie. Go back smoothie. Brain power smoothie. Go back to your brain foods and take them all to your brain foods and take them all to your brain foods and take them all and put them into a blender. I like and put them into a blender. I like and put them into a blender. I like things to be easy and fast. Put it into things to be easy and fast. Put it into things to be easy and fast. Put it into a blender. So, you have your avocados, a blender. So, you have your avocados, a blender. So, you have your avocados, your green leafy vegetables, you have your green leafy vegetables, you have your green leafy vegetables, you have your water, your hydration, your dark your water, your hydration, your dark your water, your hydration, your dark chocolate, your blueberries. Pro tip, chocolate, your blueberries. Pro tip, chocolate, your blueberries. Pro tip, don't put eggs or wild salmon and don't put eggs or wild salmon and don't put eggs or wild salmon and sardines into your brain power smoothie. sardines into your brain power smoothie. sardines into your brain power smoothie. But you make your smoothie. And now you But you make your smoothie. And now you But you make your smoothie. And now you have your nutrients all there, highly have your nutrients all there, highly have your nutrients all there, highly digestible. And then what do I do from digestible. And then what do I do from digestible. And then what do I do from there? I do a little bit of reading. I there? I do a little bit of reading. I there? I do a little bit of reading. I do a little bit of reading because as do a little bit of reading because as do a little bit of reading because as you see from this shirt, read more. you see from this shirt, read more. you see from this shirt, read more. reading is to your mind what exercise is reading is to your mind what exercise is reading is to your mind what exercise is for your body. Do a little bit of your for your body. Do a little bit of your for your body. Do a little bit of your studies while you're drinking your brain studies while you're drinking your brain studies while you're drinking your brain power smoothie. A great time to uplevel power smoothie. A great time to uplevel power smoothie. A great time to uplevel your brain when you're most alert. And your brain when you're most alert. And
11:00your brain when you're most alert. And another couple things that I do really another couple things that I do really another couple things that I do really fast is I journal. I journal because fast is I journal. I journal because fast is I journal. I journal because when you write and take notes, a when you write and take notes, a when you write and take notes, a different thing happens. You'll notice different thing happens. You'll notice different thing happens. You'll notice patterns of genius that geniuses, if you patterns of genius that geniuses, if you patterns of genius that geniuses, if you think of Da Vinci and Marie Curry and think of Da Vinci and Marie Curry and think of Da Vinci and Marie Curry and Einstein, they all wrote in journals and Einstein, they all wrote in journals and Einstein, they all wrote in journals and their journals are priceless. right now. their journals are priceless. right now. their journals are priceless. right now. They were geniuses, so they wrote in They were geniuses, so they wrote in They were geniuses, so they wrote in journals. But is that really what journals. But is that really what journals. But is that really what happened? Is it because they were happened? Is it because they were happened? Is it because they were geniuses that they wrote in the journals geniuses that they wrote in the journals geniuses that they wrote in the journals or is it because they're writing all the or is it because they're writing all the or is it because they're writing all the time in their journals that they became time in their journals that they became time in their journals that they became geniuses? Interesting, right? So, a good geniuses? Interesting, right? So, a good geniuses? Interesting, right? So, a good prolife tip, write in a journal because prolife tip, write in a journal because prolife tip, write in a journal because that's a great way of building your that's a great way of building your that's a great way of building your self-awareness, building your mental self-awareness, building your mental self-awareness, building your mental acuity, building what they call your acuity, building what they call your acuity, building what they call your episodic memory about the things that episodic memory about the things that episodic memory about the things that going on. And notice, by the way, the going on. And notice, by the way, the going on. And notice, by the way, the one thing I did not mention of all these one thing I did not mention of all these one thing I did not mention of all these things you do to jump start your brain things you do to jump start your brain things you do to jump start your brain is the thing that most people do. What is the thing that most people do. What is the thing that most people do. What is the first thing you do when you wake is the first thing you do when you wake is the first thing you do when you wake up in the morning? Most people, they up in the morning? Most people, they up in the morning? Most people, they check their phones. They check their check their phones. They check their check their phones. They check their phones. I want you to have a to-do list phones. I want you to have a to-do list phones. I want you to have a to-do list and put these things on your to-do list.
12:00and put these things on your to-do list. and put these things on your to-do list. You know, make your brain power You know, make your brain power You know, make your brain power smoothie, do your little workout, do smoothie, do your little workout, do smoothie, do your little workout, do your deep breathing, and meditate and your deep breathing, and meditate and your deep breathing, and meditate and take your cold shower, brush your teeth take your cold shower, brush your teeth take your cold shower, brush your teeth with the opposite hand, make your bed, with the opposite hand, make your bed, with the opposite hand, make your bed, do these things, remember your dreams. do these things, remember your dreams. do these things, remember your dreams. But also, while you have a to-do list, I But also, while you have a to-do list, I But also, while you have a to-do list, I challenge you in this lesson have a challenge you in this lesson have a challenge you in this lesson have a notto-do list. The most successful notto-do list. The most successful notto-do list. The most successful people in the world, and many of you people in the world, and many of you people in the world, and many of you know the people that I train, they have know the people that I train, they have know the people that I train, they have a long a notto-do list. Things that they a long a notto-do list. Things that they a long a notto-do list. Things that they will not do. These are their will not do. These are their will not do. These are their nonnegotiables nonnegotiables nonnegotiables because as the book says, another great because as the book says, another great because as the book says, another great book, Good to Great by Jim Collins. You book, Good to Great by Jim Collins. You book, Good to Great by Jim Collins. You must say no to good so you can say yes must say no to good so you can say yes must say no to good so you can say yes to great and say no more often. say no to great and say no more often. say no to great and say no more often. say no to things and where you're putting your to things and where you're putting your to things and where you're putting your there's a big opportunity cost to your there's a big opportunity cost to your there's a big opportunity cost to your time and attention. So don't overcommit time and attention. So don't overcommit time and attention. So don't overcommit and so you say yes to things that really and so you say yes to things that really and so you say yes to things that really matter and what should be on the top of matter and what should be on the top of matter and what should be on the top of your notto-do list checking your phone your notto-do list checking your phone your notto-do list checking your phone the first hour of the day. Now here's the first hour of the day. Now here's the first hour of the day. Now here's why. When you first wake up, you're in a why. When you first wake up, you're in a why. When you first wake up, you're in a relaxed state of awareness, a brain wave
13:00relaxed state of awareness, a brain wave relaxed state of awareness, a brain wave state called alpha and theta. But when state called alpha and theta. But when state called alpha and theta. But when you're in those states, that relaxed you're in those states, that relaxed you're in those states, that relaxed state, you're extremely suggestible. state, you're extremely suggestible. state, you're extremely suggestible. Extremely suggestible. So if you pick up Extremely suggestible. So if you pick up Extremely suggestible. So if you pick up your phone the first hour of the day, your phone the first hour of the day, your phone the first hour of the day, you're retraining your brain, rewiring you're retraining your brain, rewiring you're retraining your brain, rewiring your brain for two things. Number one, your brain for two things. Number one, your brain for two things. Number one, for distraction. Every like, share, for distraction. Every like, share, for distraction. Every like, share, comment, cat video, you're getting this comment, cat video, you're getting this comment, cat video, you're getting this dopamine flood, which is makes it very dopamine flood, which is makes it very dopamine flood, which is makes it very addictive, which trains your addictive, which trains your addictive, which trains your distraction. You're building your distraction. You're building your distraction. You're building your distraction muscles. So, you wonder why distraction muscles. So, you wonder why distraction muscles. So, you wonder why you're reading or you're sitting in a you're reading or you're sitting in a you're reading or you're sitting in a lecture center and you can't pay lecture center and you can't pay lecture center and you can't pay attention is because you want to stop attention is because you want to stop attention is because you want to stop stop touching your phone the first hour stop touching your phone the first hour stop touching your phone the first hour of day because it's rewiring your brain of day because it's rewiring your brain of day because it's rewiring your brain for distraction. But the second thing, for distraction. But the second thing, for distraction. But the second thing, the second reason you don't want to the second reason you don't want to the second reason you don't want to touch your phone first thing in the touch your phone first thing in the touch your phone first thing in the morning, it's rewiring your brain to be morning, it's rewiring your brain to be morning, it's rewiring your brain to be reactive. It's training your brain just reactive. It's training your brain just reactive. It's training your brain just to react to things. And here's the to react to things. And here's the to react to things. And here's the thing, you're never going to have a thing, you're never going to have a thing, you're never going to have a quality life, much less day, if you're quality life, much less day, if you're quality life, much less day, if you're just reacting to what's going on in the
14:00just reacting to what's going on in the just reacting to what's going on in the environment. Because you know this, you environment. Because you know this, you environment. Because you know this, you get one text message, one voicemail, one get one text message, one voicemail, one get one text message, one voicemail, one email, something from a friend, whatever email, something from a friend, whatever email, something from a friend, whatever puts you in a bad mood. You take that puts you in a bad mood. You take that puts you in a bad mood. You take that mood on the entire day and it disrupts mood on the entire day and it disrupts mood on the entire day and it disrupts your productivity, your performance, your productivity, your performance, your productivity, your performance, your profit, your positivity, and your your profit, your positivity, and your your profit, your positivity, and your peace of mind. I have a friend named peace of mind. I have a friend named peace of mind. I have a friend named Brendon Bashard, New York Times Brendon Bashard, New York Times Brendon Bashard, New York Times bestselling author of Motivation bestselling author of Motivation bestselling author of Motivation Manifesto. He says this about your Manifesto. He says this about your Manifesto. He says this about your inbox. Your inbox is nothing but a inbox. Your inbox is nothing but a inbox. Your inbox is nothing but a convenient organizational system for convenient organizational system for convenient organizational system for other people's agenda for your life. Let other people's agenda for your life. Let other people's agenda for your life. Let that sink in. So, if you're just that sink in. So, if you're just that sink in. So, if you're just reacting to everything, you're never reacting to everything, you're never reacting to everything, you're never going to be proactive, which is one of going to be proactive, which is one of going to be proactive, which is one of the laws habits of highly effective the laws habits of highly effective the laws habits of highly effective people in Steven Cubby's book seven people in Steven Cubby's book seven people in Steven Cubby's book seven habits of highly effective people is be habits of highly effective people is be habits of highly effective people is be proactive instead of reactive. Because proactive instead of reactive. Because proactive instead of reactive. Because if you're just reacting, then you're on if you're just reacting, then you're on if you're just reacting, then you're on defense and not on offense. So, what I defense and not on offense. So, what I defense and not on offense. So, what I do is when I'm journaling, I'm writing do is when I'm journaling, I'm writing do is when I'm journaling, I'm writing the things that will make this a great the things that will make this a great the things that will make this a great day. I'm going to begin with the end in day. I'm going to begin with the end in day. I'm going to begin with the end in mind. I'm going to put first things
15:00mind. I'm going to put first things mind. I'm going to put first things first. Like another habit of success first. Like another habit of success first. Like another habit of success that Stephven CVY talks about. The most that Stephven CVY talks about. The most that Stephven CVY talks about. The most important thing is to keep the most important thing is to keep the most important thing is to keep the most important thing. The most important important thing. The most important important thing. The most important thing, put first things first. I write thing, put first things first. I write thing, put first things first. I write down three things I want to do for down three things I want to do for down three things I want to do for myself professionally, three things I myself professionally, three things I myself professionally, three things I want to do for myself personally, and I want to do for myself personally, and I want to do for myself personally, and I don't touch my phone until I do one of don't touch my phone until I do one of don't touch my phone until I do one of those things. And they don't have to be those things. And they don't have to be those things. And they don't have to be big things. It could be a simple workout big things. It could be a simple workout big things. It could be a simple workout or journaling, but I don't touch my or journaling, but I don't touch my or journaling, but I don't touch my phone until I get one of those things phone until I get one of those things phone until I get one of those things done. But the main idea here is this. done. But the main idea here is this. done. But the main idea here is this. Don't wake up and just pick up your Don't wake up and just pick up your Don't wake up and just pick up your phone and be reactive. Technology is a phone and be reactive. Technology is a phone and be reactive. Technology is a tool. It's not good or bad. Fire like a tool. It's not good or bad. Fire like a tool. It's not good or bad. Fire like a tool, it could cook your food or it tool, it could cook your food or it tool, it could cook your food or it could burn down your house. It's how you could burn down your house. It's how you could burn down your house. It's how you use it. But if you pick up your phone use it. But if you pick up your phone use it. But if you pick up your phone out of habit to drive distraction, out of habit to drive distraction, out of habit to drive distraction, reaction because you're bored, reaction because you're bored, reaction because you're bored, technology is a tool for you to use. But technology is a tool for you to use. But technology is a tool for you to use. But if the technology is using you, then who if the technology is using you, then who if the technology is using you, then who becomes a tool? You do not want to be a becomes a tool? You do not want to be a becomes a tool? You do not want to be a tool in this equation. So what I want tool in this equation. So what I want tool in this equation. So what I want you to do is commit to not touching your you to do is commit to not touching your you to do is commit to not touching your phone the first hour of the day. You'll phone the first hour of the day. You'll phone the first hour of the day. You'll see a productivity lift that you cannot
16:00see a productivity lift that you cannot see a productivity lift that you cannot imagine. So here, remember this. The imagine. So here, remember this. The imagine. So here, remember this. The treasure you seek most is hidden in your treasure you seek most is hidden in your treasure you seek most is hidden in your daily routine. First you create your daily routine. First you create your daily routine. First you create your habits, then your habits create you. Do habits, then your habits create you. Do habits, then your habits create you. Do it by design. Take any one, two, three it by design. Take any one, two, three it by design. Take any one, two, three of the things I mentioned this morning of the things I mentioned this morning of the things I mentioned this morning and test it on yourself. And limit the and test it on yourself. And limit the and test it on yourself. And limit the amount of phone you should doing first amount of phone you should doing first amount of phone you should doing first thing in the morning. You'll be more thing in the morning. You'll be more thing in the morning. You'll be more proactive. You'll be less distracted, proactive. You'll be less distracted, proactive. You'll be less distracted, more focused. In the comments, I want more focused. In the comments, I want more focused. In the comments, I want you to share the one or two things that