One of the most important keystone habits in the MorningCoach system is to have a morning routine or morning ritual. It doesn’t have to be complicated in fact, the simpler you make it the better. You just need consistency day in and day out.
Here are the 9 key steps to the MorningCoach morning routine:
1. It starts the night before
It is crucial to get a good nights sleep. In order to set up your day, you need to go to bed at a reasonable time to get the amount of sleep you need. This various person to person. Some people only need 4 hours while others need 8. You have to monitor your sleep to understand what you need for peak performance. To have a great morning, you need a great night before.
2. Room temperature lemon water
I love to start my morning by cleaning out my system. I do this by cutting a lemon in half then filling a glass with water. And, I squeeze the lemon into the water and then put the water on my nightstand. Overnight the water reaches room temperature which is the perfect temperature in the morning. When I wake up I drink my fresh lemon water.
3. Get moving and go for a walk
After I drink my water I then grab my shoes and put them out and head out of the house for a walk with Neo. This is not working out, or a run, this is just to get the blood moving and to clear my head.
4. Listen to MorningCoach on walk
Once I get moving and have my mind free and clear, it is the time to get something positive in my mind. This is the time to work out the mind. Most people only focus on the body, but we also have to work out the mind. I do that by listening to MorningCoach while I am on my walk. You can find the best way to listen to MorningCoach by going here. (Ways to Listen to MorningCoach)
5. Do Sacred 6
I get home and before I do anything I break out my Sacred life 6 Journal and then I do a few things.
- Write down 3-5 things I am grateful for
- Set up my commitment list
- Organize my daily focus and schedule
- Write down my Sacred 6 to-do items, and misc to do items.
You can learn about the Sacred 6 book Process
6. Drink the Power Smoothie
It is important to break the fast in the morning. Instead of breakfast, I have a power smoothie which includes, vegetarian protein, maca, goji berries, fresh fruit, cocoa, and a few other special ingredients to get my nutrition to start my morning.
One of the key things you can do is get your mind right in a place of peace. This is achieved by doing a meditation session. This session should last a minimum of 15 minutes and can to 45 minutes. This will get you settled in and ready to take on your day. Take the M/M Mindfulness and Meditation Course For Busy Professionals, if you need to learn this. Just go above and look at courses for more.
8. Check my HRV
I want to know if I am in the Sympathetic or Parasympathetic nervous system and where my stress level is. I do this with a quick 2-minute HRV reading. Take the M/M Mindfulness and Meditation Course For Busy Professionals, if you need to learn this. Just go above and look at courses for more.
9. Start your Day
Once we have got the basics in place it is time to start the day. One of two things happens at this time. I either start on my list that I just created and start my day or I head to the gym on workout days. Hit the gym and then start on my list.
This is a powerful way to start a morning routine or morning ritual. If you follow the basics you will establish a very powerful keystone habit that will help you in every area of your life.