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Some questions I often get asked are: Steven what's your morning routine? What routine can I adapt to set up my day for productivity, focus, and success?
My response is, "My morning routine started yesterday."
"What? How is that possible?"
Morning routines don’t start as you rise for the day, you start the night before to get you ready for the next day.
Today, I'm going to show how my morning routine started yesterday.
You will discover:
Are you ready?
I say start your morning routine yesterday because morning routines are useless without a good sleep routine.
In other words, you can force all you want to wake up energised, but unless you went to bed the previous night prepared, you are fighting a losing battle from the get-go.
Your sleep routine comes before your morning routine for three reasons:
According to the National Sleep Foundation, a good sleep routine is better for your physical and mental health when you wake up in the morning. 1
So the goal of having a morning routine to set you up for a successful day can't be accomplished without the foundation of a sleep routine the night before.
When you are sleep deprived, not only do you increase your risk of numerous chronic diseases; including obesity, insulin resistance, diabetes and Alzheimer’s, you will become dumber because sleep plays a vital role in memory solidification.
Even just one night without proper sleep starts to impair your physical movements and mental focus, comparable to having a blood alcohol level of 0.10 percent. 2
24 hours' worth of sleeplessness breaks down cognitive faculties to such a degree that you'll be 4.5 times more likely to sign a false confession. 3
You're more apt to overreact to neutral events; you may feel provoked when no provocation exists, and you may lose your ability to sort out the unimportant from the important, which can result in bias and poor judgment.
Now you are convinced the importance of sleep routine. Let me share with you what I do to pave a solid foundation for my morning routine.
2 hour before bed, I change the type of work from focused work to creative work.
Creative ideas require your mind to wander and relax, to not be so rigid in your existing biases and thinking patterns. When you are getting ready for bed, this is the type of work that works best for what you need your body to do.
1.5 hour before bed, I drink my sleep concoction:
Spirulina aids in detoxification and promote the growth of healthy bacterial flora in the intestines. 10
Chlorella dramatically reduces oxidative stress that can be caused by pollution, stress and a poor diet. 11
1 hour before bed, put away your files and turn off your laptop. During this time, you stop your work for the day and begin preparing for sleep.
30 minutes before sleep, do the HRV (Heart Rate Variability) meditation. It helps manage your energy level and to lower down your stress.
10 minutes before sleep, turn off all microwave signals since the EMF radiation activates the Voltage-Gated Calcium Channel (VGCC) which causes severe cell damage, DNA breakdown and accelerates the ageing process. 13 VGCC interference also creates a problem for your glymphatic system that activates during deep sleep to help detoxify your body from waste products accumulated. 14 Turning it off helps protect your brain from damage.
Prayer helps calm the mind and restores the spirit with purpose and calmness which allows you ready for bed.
Sleep is next, time to go to bed. Turn on binaural beats and positivity podcasts for subconscious programming.
If you do this right, sleep will then come within the next 5 minutes.
That is it. These are the things I do to help aid a better sleep routine so that when morning comes, I am well rested and ready to tackle the day ahead with vigour, vitality and focus.
Follow these steps or incorporate some of your own to these routines to better support you in a quality and well-rested sleep to ready yourself for the next day.
Steven Kuo is an Executive Warrior Coach for transformational leaders who desire to make meaningful, lasting positive impacts in business, the world, and their family. Steven helps transform leadership and organisations worldwide to uncover their full potential and thrive in the Volatile, Uncertain, Complex, and Ambiguous world we live in. From small business all the way to fortune 500 organisations. Whatever your struggles are in achieving your full potential, Steven can help you believe again. He will partner with you to make your own breakthroughs through executive/leadership coaching, speaking engagements, training, transformational offsites, and mentoring.
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