What morning routine actually works?

So first let's talk about setting the tone for the day. Research from the Journal of Positive Psychology shows that a positive morning routine significantly impacts your mood and productivity for the rest of the day. It's just quite incredible. Actually, these simple practices can make such a big difference. Starting the day with a few mi...

...e energy can create a wave of positivity in your life, but also in the lives that you're touching throughout the day. That's all for today's episode. My fellow wellness warriors, starting your day with positivity is a powerful way to impact yourself and others. Whether through mindfulness exercise or simply enjoying a quiet moment, these...

...in research from the Journal of Occupational Health and Psychology. So why don't we talk about some alternative morning strategies? What can you do instead? Here's a few ideas. Number one start with the small wins. Research from Harvard Business Review shows that beginning your day with small, manageable tasks helps you build natural mom...

Start with a solid morning routine. Harvard Business Review highlights that effective morning habits can set a positive tone for the day. Wake up a little earlier to give yourself some breathing room, practice gratitude, do some exercise, eat a healthy breakfast. It's not hard, but it's not necessarily easy either. But the process is simp...

You're right, it helps us with that cortisol regulation as well. It's like there's so many boxes that get ticked and yet you would think that more people would just be into this, but it's not the case. Why do you think that is? What do you think the reason is for that, Mark? I used to think it was laziness, but now I think it's a lack of...

...tempo and rhythm, right. All of a sudden you've got this masterpiece and the thing is it's balanced. Everything works together to create this amazing uniformity. And I really look at how we plan our days to days and our weeks to weeks, months to months, years to years, and I think we can find similar harmony between the things that pull...

...ite series. I binge, like we all do that, and but it's learning how to offset that with some healthier habits as well. But for you, I know, it's really important to bookend the day. You start the day a certain way, but you also end the day, and I find that we don't talk about the ending of a day, correct, like we just often say, yeah, jus...

You know, a full day of productivity, or at least I felt very productive, but also with lots of little breaks throughout. Listeners have also shared their experiences with me. One listener found that starting your day with a gratitude journal made her more productive and happier. So there's another option maybe starting the day with some...

And uh, I'm similar. I have a lamp exactly the same. It turns on when I start and it goes off and I didn't really think about that, right, I do that, I already do, and it's like you're so true, it's so true. Um, what a quick piece about. Uh, I'm just curious, you know, with the the food side of things, because I've heard of this from peop...

...e, especially in the winter when it's cold, and you know you don't want to necessarily go outside at five in the morning minus 40. To five in the morning minus 40. And so you know whether you're a rural community wherever you're going. That was just kind of part of my routine, part of what it was. So I'd say that that's been a big piece f...

The 2% Solution. Play it here, with the full transcript on the page. Thirty minutes a day. Fifteen of movement, five of stillness, ten of reading. The framework everything here runs on. A conditioned belief about one day sets the tone for the whole week. The earliest written record of the two percent framework.

Thirty minutes a day. That is two percent of it. Fifteen minutes of movement, five of stillness, ten of reading something that makes you better. I wrote this down in February 2016, turned it into a book, and have not changed the shape of it since, because the size is what makes it work. FIG. 01 Two percent of the day, every day. Most fitn...

you see the world, along with the direction you are traveling in your life. You are freaking awesome and Mondays are just another day for you to share that awesomeness with the world. One removal. The original quoted Tom Waits at this point and the quotation itself did not survive the export from LinkedIn, leaving an attribution with noth...