Choosing a positive mental state today is the most important decision of the day and my early morning routine is imperative in achieving that. If I can be mentally fit and ready for the day I believe I can do anything. One of my favourite web authors is Benjamin Hardy and his Mission journal often provides me with the foundation for such a day.
In the second of this two part series inspired by Hardy I have selected 11 suggestions that I have adopted or should adopt containing food and drink or technology.
The first is the most difficult, for me anyway!
11. Stop consuming caffeine
Although people think they perform better on caffeine, the truth is, they really don’t. Actually, we’ve become so dependent on caffeine that we use it to simply get back to our status-quo. When we’re off it, we underperform and become incapable. Isn’t this absurd?
In his book, The Untethered Soul, Michael Singer argues that your energy should come from within — from your why — not from external stimulants. The scientific backing is substantial and unsurprising: intrinsic motivation destroys extrinsic motivation every day of the week. Motivation aside — healthy eating, sleeping, and intensive exercise produce higher quantities and quality of energy than caffeine ever could. A holistic approach to life is essential. Garbage in, garbage out.
Give up the caffeine and see what happens. To avoid withdrawal headaches — which are mostly placebo — replace your caffeine with something else (another placebo). After a few days without caffeine, you’ll develop confidence in your ability to function without it.
12. Stop consuming refined sugar
If you stop consuming sugar, your brain, will radically change. Actually, study after study is showing that refined sugar is worse for our brains than it is for our waistlines. According to Dr. William Coda Martin, refined sugar is nothing more than poison because it has been depleted of its life forces, vitamins and minerals.
Refined sugar has now been shown to make us cranky, make us make rash decisions, and make us stupid.
Again, like caffeine, if you stop eating refined sugar, you will experience some negative withdrawals. But, like any good habit, the effects of this will be seen in the long-run. What would your health be like a year from now (or five) if you were completely refined sugar-free?
Said Albus Dumbledore, Headmaster of Hogwarts School of Witchcraft and Wizardry,
“It is not our abilities that show what we truly are. It is our choices.”
13. Fast from all food and caloric beverages 24 hours once per week
One-day (24-hour) food fasts are a popular way to maintain health and vigor. Fasting leverages the self-healing properties of the human body. Radical health improvements occur when the digestive system is given rest and the organs get ample time to repair and heal themselves.
A regular practice of fasting can:
- Improve digestive efficiency
- Increase mental clarity
- Increase physical and mental vigor
- Remove toxins
- Improve vision
- Give a general feeling of well being
Like all the other habits, fasting gets easier with practice. I’ve been fasting for years and it’s one of the best things I have done for my health. Fasting is also one of the most recognized techniques in religious and spiritual practices. I also use fasting to get spiritual clarity and refinement. Honestly, I could go on for hours about this one. Give it a try. You’ll never be the same.
14. Fast from the internet 24 hours once per week
Your body gets an intervention when you fast. Your mind and relationships could use one too. Unplug yourself from the matrix. If you haven’t caught on already, human beings are highly addictive creatures.We love our coffee, sugar, and internet. And these things are all great. But our lives can be far more enhanced by using these tools in wisdom.
The purpose of the internet fast is to reconnect to yourself and your loved ones. So, you probably shouldn’t do it the same day you do your food fast. Because eating is one of the strongest ways to form bonds. You’ll be blown away by how much more connected you feel to your loved ones when you can give them your undivided attention. It may even feel awkward for a while having a real-life conversation without looking at your phone every three minutes.
15. Stop consuming the news or reading the newspaper
Although the amount of warfare and deaths by human hands are reducing globally, you will not get that message watching televised news or reading the newspaper.
On the contrary, these media outlets have an agenda. Their goal is to appeal to your fears by inflating extreme cases — making them seem normal and commonplace. If they didn’t do so, their viewership would plummet. Which is why Peter Diamandis, one of the world’s experts on entrepreneurship and the future of innovation has said, “I’ve stopped watching TV news. They couldn’t pay me enough money.”
You can get high quality news curated from Google news. When you detox from the toxic filth that is public news, you’ll be startled as your worldview becomes radically more optimistic. There is no objective reality. Instead, we live in perceived realities and are thus responsible for the worldview we adopt.
16. Go to bed early and rise early
According to countless research studies, people who go to bed and rise early are better students. Harvard biologist Christoph Randler found that early sleep/risers are more proactive and are more likely to anticipate problems and minimize them efficiently, which leads to being more successful in the business.
Other benefits of going to bed and rising early — backed by research — include:
- Being a better planner
- Being holistically healthier as individuals
- Getting better sleep
- More optimistic, satisfied, and conscientious
Waking up early allows you to proactively and consciously design your day. You can start with a morning routine that sets the tone for your whole day. You show self-respect by putting yourself first. In your morning routine, you can pray/meditate, exercise, listen to or read inspiring content, and write in your journal. This routine will give you a much stronger buzz than a cup of coffee.
17. Get 7+ hours of sleep each night
Let’s face it: sleep is just as important as eating and drinking water. Despite this, millions of people do not sleep enough and experience insane problems as a result. The National Sleep Foundation (NSF) conducted surveys revealing that at least 40 million Americans suffer from more than 70 different sleep disorders;furthermore, 60 percent of adults, and 69 percent of children, experience one or more sleep problems a few nights or more during a week. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month — with 20 percent reporting problem sleepiness a few days a week or more.
On the flip side, getting a healthy amount of sleep is linked to:
- Increased memory
- Longer life
- Decreased inflammation
- Increased creativity
- Increased attention and focus
- Decreased fat and increased muscle mass with exercise
- Lower stress
- Decreased dependence on stimulants like caffeine
- Decreased risk of getting into accidents
- Decreased risk of depression
And tons more… Google it.
18. Consume 30 grams of protein within the first 30 minutes of waking up
Donald Layman, professor emeritus of nutrition at the University of Illinois, recommends consuming at least 30 grams of protein for breakfast. Similarly, Tim Ferriss, in his book, The 4-Hour Body, also recommends 30 grams of protein 30 minutes after waking up.
According to Tim, his father did this and lost 19 pounds in one month. Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger. Eating protein first decreases your white carbohydrate cravings. These are the types of carbs that get you fat. Think bagels, toast, and donuts.
Tim makes four recommendations for getting adequate protein in the morning:
- Eat at least 40% of your breakfast calories as protein
- Do it with two or three whole eggs (each egg has about 6g protein)
- If you don’t like eggs, use something like turkey bacon, organic pork bacon or sausage, or cottage cheese
- Or, you could always do a protein shake with water
For people who avoid dairy, meat, and eggs, there are several plant-based proteins. Legumes, greens, nuts, and seeds all are rich in protein.
19. Consume a tablespoon of coconut oil once per day
Coconut oil is one of the healthiest foods on the planet.
Here are 7 reasons you should eat coconut oil every single day:
- It boosts HDL (good) cholesterol and simultaneously blocks LDL (bad) cholesterol buildup
- It has special fats that help you burn more fat, have more energy, and maintain healthy weight
- It fights aging and keeps you looking and feeling young
- It reduces fever and acts as an anti-inflammatory
- It is antibacterial and thus wards off possible illnesses
- It improves memory and cognitive functioning (even for people with Alzheimer’s)
- It can boost testosterone for men and balance healthy hormones level for both men and women
Coconut oil is a healthy alternative to caffeine. Eating a small amount will give you a shot of energy without the side-effects.
20. Drink 64–100 ounces of water per day
Human beings are mostly water. As we drink healthy amounts of water, we have smaller waistlines, healthier skin, and better functioning brains. Actually, as we drink enough water, it’s safe to say we’re better in every way. It’s a no-brainer. If you’re not drinking the healthy amount of water each day, you should critically assess your priorities in life.
21. Check your email and social media at least 60–90 minutes after you wake up
Most people check their email and social media immediately upon waking up. This puts them in a reactive state for the remainder of the day. Instead of living life on their own terms, they’d rather respond to other people’s agendas.
Hence, the importance of having a solid morning routine. When you wake up and put yourself, not other people first, you position yourself to win before you ever begin playing. As Stephen Covey has taught in his book, Spiritual Roots of Human Relations, “Private victory always precedes public victory.”
Make the first few hours of your morning about you, so that you can be the best you can for other people. My morning routine consists of prayer, journal writing, listening to audiobooks and podcasts while I workout, and taking a cold shower.
After I’ve had an epic morning, and I’m clear on the direction of my day, I can utilize email and social media for my benefit rather than detriment.
For part one this two part series I selected 10 of Hardy’s suggestions relating to mental toughness routines and habits.
For more on the importance of a morning routine and building mental toughness contact us.