Welcome to Quick, brain, bite sized brain hacks for busy people who want to learn faster and achieve more. I'm your coach Jim quick
free your. Let's imagine if we could access 100% of our brain's capacity. I wasn't, I wasn't wired, just clear. I knew what I needed to do, and how to do it. I know Kung Fu.
Show me, how do you jump start your brain and your day? How do you do it? How do you do
it for greater productivity? And peace of mind. I regularly receive this question all the time. It's the most consistent popular questions that you ask. It's what's my morning routine. How do I start my day? And for me I'm gonna give you a few ideas of what works for me. I don't always do all of this nor do I have time to sometimes to do all this especially when I'm traveling. But for me, this is really about the science of momentum, right? We've all heard.
That if you could win the morning, you could win the day. And one of the reasons why I wanted to do this episode is because we got such great feedback from our episode on how to create new habits with dr. BJ Fogg and really, my goal is creating routines in the morning and in the evening, so I don't have to suffer from what a lot of people do called decision fatigue saying that you can only make a certain amount of good decisions in a day and after that you can't write and so
So how do you insulate yourself? Is one of the ways to doing that is to create regular rituals and routines. So you don't have to think about what you need to do. And if you can set up routines and habits, especially early in the day, you could benefit from this science momentum and create positive momentum. As opposed to being reactive, like a lot of people do, they pick up their phone? The first thing, these are reacting and driving distraction, and, and reaction as opposed to proactively spending time with self-care and self-love, and having a vision.
A direction for your day. So let's get into it. Now, as I jump into this again. This is my ideal day. So sometimes I can't do all of this but I could do as many as I can. So when I wake up and we're going to do a whole episode on quick sleep on how to get fast deep sleep restful. Sleep. I'm waking up in an environment that has the blackout curtain. So it's pitch-black. I've grounding sheets and all that. I'll go through my sleep routine another episode if you want. So, let me know at Jim quick, but when I first thing I do is
Is I and some of this is not in order, but I'll give you the the basic building blocks. The first thing I do, when I wake up is I recall my dreams. If you've listened to episode 14, it's all about the power of your dreams, to be able to transform your life and how some of the most amazing inventions scientific breakthroughs. Literature music came from your dreams because it's when you're dreaming, is that you're actually processing and integrating and working on Solutions. Your subconscious mind to the things that you're focusing on during the daytime, but most people forget
Their dreams. So the first thing I do is I go through a process which we've got one through an episode 14 on how to recall my dreams. After that. I get out of bed and I make the bed. Okay. And now, this is something that is obvious that most of you do. But if you don't do it, take two minutes and make your bed because that's a success habit, right? If we're talking about positive momentum, the science momentum, getting things done, checking things off, doing it with Excellence, then make your bed. It's worth the one or two minutes because again, how you do anything is how you do everything.
You and have a good check mark on something like making. Your bed is very powerful because it teaches you to be able to do something really well and Excellence like they do in the military and the other benefit is when you come back at the end of the day and you're doing your nighttime routines, which we'll talk about another episode. You come back to success, you come back to your bed already made and who doesn't like a great, you know, your bed to be messy. Anyway, you just want that clean bed. After that. What I'll do is I'll go into the kitchen and I'll have a tall glass of water because, you know, we
A lot of water and most of us are very dehydrated at night. I'll take my supplements there. I'll do a whole different episode and we've also already covered some of the supplements and previous episodes with Dave asprey in other episodes, but II take my probiotics, which is the big one because your gut is your second brain. We talk about quick brain, you know, being your brain in your head, but you also have incredible amount of nerve cells in your gut. And so I want to make trouble that's being fed and and healthy, so I take my probiotics.
Then what I do is I do my breathing, right? I'm thinking about the things I'm focusing on here. I'm thinking about Excellence. I'm thinking about hydration. I'm thinking about oxygen. And so years ago, about five years ago. I got to share the stage and then also interview with Hoff and some of, you know, him as the Iceman. Whatever your breathing technique is. I focus on breathing. So whether it's box breathing or Alpha breathing, whether it's with Hoffs method, I do a breathing technique because I want to fully oxygenate my body and you know my brain which is probably part of my body.
Also as well. And maybe we could do another episode dedicated towards that. I do my meditation in the morning and also later in the afternoon, or evening sometimes before I go to bed, but I always do an early morning meditation. I do it for about 20 minutes. And again, this is a not an episode for another time, but mindfulness is so important. So I want to have a clear mind as I enter the day. And so meditation puts me in that space, 15-20 minutes, some of you use headspace app. On some of you use the Muse, device used some kind of Technology.
She I meditate then and again, we can go deeper in future episodes on that mindfulness training from there. I do one or two minutes of just movement and this could be different. It could be calisthenics. It could be burpees, but I just want to get into my body after I meditate. And so I move it, my body, pretty intensely for a couple minutes, and it, if I'm in a hotel room, maybe I'm just doing jumping jacks, but I'm basically arm doing crunches for two minutes straight. I'm just waiting on anybody. That is not my exercise for the day. It's just for me.
Get my heart rate beating and getting some movement and in my body my exercise for me personally, I do it later in the afternoon from there. I take a shower and I it's cold shower and I do believe in cold therapy. It works for me. It helps me to reset my nervous system. You know, that if somebody and I do this a lot when I'm doing Instagram live, I often do it on my way to cryotherapy, which is a the chamber, you walk into, and negative 240 degrees and so on Ice baths, or very powerful because it helps
Like, if you hit your knee, you put ice on it to reduce swelling and inflammation. It's cold therapy is very powerful. Way of resetting, your your nervous system and reducing inflammation. So I take a cold shower. When I get out I go to my normal routine, right of shaving and bring me to the like good stuff and I'm a big believer in journaling. I've been doing it since I've been in college, and I feel like some of the most amazing, thinkers of our time and in history, they journal, and they keep Diaries. I mean, you think about Edison eyes.
I'm not DaVinci in their journals are Priceless, right? They do these studies with Geniuses in different fields, and they find a Hot Topic, I come in ality that they journal, and they're trying to figure out is it because they're Geniuses that they journal? Or is it because they're journaling and creating and making notes refer back to our note-taking episode that we did? That's making them Geniuses that the axis of reflection and note-making actually has helped stimulating them to succeed.
So it's something to think about but I journal from there, right from journaling, since I'm writing. I like to writing. There's a lot of studies saying that handwriting is better than actually typing and we can go through it. If you listen again to the note-taking episode then since I'm writing a ready I'm going to my to do list and we all have an ongoing most of us have an on going to do list of things that we need to get done for me. The big thing is I just want to be able to accomplish as a total win three things for work and three things.
Personally and they don't have to be all Epic big things. I but I just feel like that if I could get three of my work goals done on my to-do list and three of my personal things to do, then it's been a great day. And you know, it's kind of like my friend clay a bear talks about a champagne moment. It's like your champagne moment. When you're looking back at the end of the day, saying yesterday was a great day today. I crushed it today. I won. And in addition to my to do list. I also have a list to feel this test.
Because I feel like we are a lot of our who we are as our state's and emotions. And I think I don't want it to be just where I happen to feel a certain way by accident. It's by it's designed. It's the metaphor. I always talk about the difference between a thermometer and a thermostat and thermometer reacts to the environment and I feel like sometimes if I act like a thermometer, I'm just going to react to everything that's going on in my world and I just might have a some good positive States as opposed to being a thermostat where I
Set in advance a standard, a goal, you know, my for my to feel list, turn feelings. I want to feel throughout the day. So I could design it that way to feel loved to feel curious to feel bewilderment, right? Connection gratitude. I also have besides that to-do list and a to feel list. I also look at my to be list, like, who do I want to be today? And, you know, do I want to be a good partner, doing to be a good friend and a good? A good leader, a good teacher, a good coach, I feel
Lynn to what? I want to be that day because not just about, you know, we're not a it's kind of cliche but there's a truth to it is we're not we're not human doings. Right? We're human beings who don't want to be today from there. If I have time, I will, and I'll make time for the things that are most important is. I read, I read for about 20-30 minutes, and this is so important, because if you do this already, if you are readers because leaders are readers, you could refer to the episode. We did on how to read one book a week. And for most of you you can actually finish
One book A Week, just by reading 30 minutes a day, but you have to schedule it to be able to do it. So after my die, do my reading, then I go and I make my brain smoothie. And my brain smoothie is really is a mixture of a lot of probably half the ingredients. If you listen to episode 5, which is my top 10 favorite brain foods, right? We talked about the brain berries, which are your blueberries, and avocado, and your leafy vegetables, and water and everything actually, make most of the ingredients actually come from.
My from that list. So I make a brain smoothie. And when I'm done with that smoothie, I go through my brain training in one of our quick learning online programs, that quick, learning-dot-com. We have an online speed reading course. Online memory course, thinking course academic. Success course, that's where I do my my brain training and I like to do it in the morning because I want to jumpstart my brain. My mind, if you will and also my body. And that's the goal for me that focusing in the morning. So after I do certain brain trainings, which are all on our programs,
And I really start my day. I'm going to be doing an episode on time management, but it's not really time management because you really can't manage your time as much as you could manage your priorities. The things that are most important that you're prioritizing if you will. And so it's funny because priority it used, it used to be a singular word up to a few decades ago. Then it's everyone has priorities right as to be one thing but now it's many things but I really focus on my most difficult important tasks and the reason why is because in the morning is when you
Have the most nervous energy nervous system energy. And and so I'd like to take on the biggest thing on my list. And usually the thing that I don't want to do is the thing that I should do. That makes everything else. It easier for me. And so, that's my goal. And if you have trouble getting yourself to do that big thing, I would refer back to the episode on how to stop procrastinating. We did an episode, that was extremely powerful and shared a lot all about stop procrastinating. So if you want, extra tips on how to be able to start your day with with work,
And the reason again, why do this, you know, really managing the first hour of my day is the first hour of my day and the last hour of my day, which would be a future episode. Is usually a time that you could control and influence the most. Usually, when we get to work, then we're fighting fires. And we have things with our team and we have clients and customers. And things can get a little bit out of hand. But I try to at least do as much as I can the first hour of the day, and if that requires me to get up a little bit earlier than I need to, then I'll do that. So, the first hour, a day in the last hour day.
And again, I don't always have time to do everything. This is more of my ideal day. If anything on this list appeals to you and resonates with you, I would see if you could incorporate that if you need help and adding any of these things and like a cold shower or the meditation or your breathing, or the water or making your bed or journaling. I would refer back to the episode on how to create new habits. I mean, that's an owner's manual. That's a clear map on how to add new habits. And then in the future.
Maybe we'll do an episode on how to break old habits. But really what this conversation is all about. It's about self-love because self love and self care is not selfish, and you can't be really good for somebody unless you're being good to yourself because you don't have any tea in your cup to be able to share with others. So fill up your cup and that's really what the morning really is set up to do, is to be able to set yourself up to win and have so much momentum, and then you could check your phone and your email and everything, but you're in a strong resilient state.
And you have positive momentum and you have a few things that are very important that you already checked off your list and then you could come back and celebrate at the end of the day and people will ask. How was your day and you're like, wow, I wanted a I really crushed it today. And it's all because, you know, you manage the first hour of your day because that's what you do when you have a quick
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