Welcome to Episode 035 where we discuss how do you spend your 1st hour of the day? Have you ever considered how this 1st hour affects our could affect your energy for the rest of the day?
Here’s what is on this week’s Podcast…
- Most people are do one or more behaviors in the morning
- What you should NOT do the 1st hour of your day
- The key question to ask your 1st hour of the morning
- 8 practices to creating an energy hour before your 1st minute of work
- Three resources to help you create your own Energy Hour
Show Intro – 1:29
Morning. Many of us have a mixed reaction when we hear that word.
Yeah, some people are HUGE morning people. They wake up with the sun and the morning is their best friend.
Then there are the others…
described in this famous quote, “I’d like mornings better if they started later” by the great philosopher, Garfield.
Regardless if you’re a morning person or not, every single one of us have one specific thing in common: we have ALL have the FIRST hour of the day.
But here’s where it changes: how we spend the 1st hour is dramatically different.
I’ve found most people’s morning are one of the following:
1. Lazy (do whatever I feel like doing) – meander
But the most successful are both of the following:
They use the 1st Hour to do one specific thing: take care of me first (it’s all about me!)
Special Note: the KEY to a successful 1st hour of the day begins the night before and getting a good night of sleep – most people struggle in the 1st hour of the morning simply because they’re just too tired, maybe even exhausted. They’re simply not getting enough sleep and hijacking the gift of the 1st hour of the day.
George Lorimer Quote:
“You’ve got to wake up each morning with determination if you’re going to go to bed with satisfaction.”
And how do you do that? By…
Leveraging the power of the first hour of your day
Key Question – 5:05
What can you do each morning that will create energy for you for the day ahead?
That question is intentional and focused which are what the most successful do
This hour will give you the Energy Edge you need to be a…
The goal: what gives you a jolt of energy?
Does this sound like your morning routine?
You roll over and immediately check your phone. You check your email and startreacting to everyone else’s false emergencies and needs. You eventually stand up and stumble into the kitchen and gulp down as much coffee as possible, rush to get ready for the day and then start working based on what’s in your inbox.
Your inbox is nothing more than everyone else’s agendas. It is what everyone elsewants from you and its contents probably don’t align with your goals. And, by checking your email upon waking you have just hijacked your day. You are now reacting to whateveryone else wants from you versus proactively setting the direction for your day.
Carson Tate Quote:
“The first 90 minutes of the day is your opportunity to lay the foundation to achieveyour goals and dreams. Yet, for many of us, our morning routine is undermining our achievement. Instead of setting up the day for purpose, success and enjoyment, we become reactive slaves.”
Jeff Sanders quote:
“the norm for most people is starting off each morning with the decision to procrastinate by smacking their alarm clock and delaying the decision to bounce off to bed and dominate their day. Snoozing inadvertently becomes a reactive choice, which leads to further reactivity.”
Hal Elrod quote:
“ Most people just focus on getting through the day, taking the path of least resistance, and pursuit short term, short-lived pleasures along the way, while avoiding any pain or discomfort that might cause them to grow.”
So, Why the 1st Hour of the Day? – 8:14
1. Blank Slate – the day has not taken over just yet
2. Your Mind is Clear
3. Nobody else’s agenda yet
4. What you choose to do will give direction to the rest of your day
Definite Don’ts… – 9:04
Don’t check my phone
Don’t turn on the TV
Don’t waste time
Ask these questions in figuring out how to use your Energy Hour – 9:46
What centers you?
What develops you?
What recharges you?
What motivates you?
Here are 8 Practices to Creating An Energy Hour Before Your 1st Minute of Work:
Now, these are in no particular order except the 1st one:
1) Drink – 10:50
* Drinking water upon waking helps increase the flow of oxygen, and aids in the production of muscle and blood cells.
* It will jump start your metabolism. Drinking at least one large glass of water in the morning – about 16 ounces of water – can boost your body’s metabolism by about 24%, which can aid in maintaining a healthy weight.
* Your brain tissue is 76% water. When you’re dehydrated, your brain is operating onlow fuel. This can cause you to feel tired, drained, may lead to headaches, and you may even experience mood.
* Morning Elixir – warm water / apple cider vinegar / lemon / cinnamon / honey
Two Quick Tips:
* set a goal of how much water you’ll consume within the 1st hour – if your only water absorption is from water hitting your body in the the shower or rinsing your mouth after brushing your teeth, set a goal of 8 oz. If you’re taking the Morning Drink then set a goal of 16 oz.
* Think Convenience – have it set out or made the night before – ease will help set the habit
2) Stretch – 13:40
After the body has been dormant for 7 or 8 hours, you need to wake it up as well…
Purpose – get your body moving / fires your nerves / oxygen flowing through your body
3) Meditate / Pray – 14:32
This could be a spiritual practice or just a stress release, centering practice.
Meditate can be simply clearing the mind and finding a place of peace
Prayer is well, prayer. Talking to God.
Both are obvious so this episode isn’t about selling the concept but a reminder of their value especially the 1st hour of the day to give you energy
Many do breathing exercises as they meditate
4) Learn = read / listen / go through – 15:54
What if you reserved time (30 min / 20 min / even 10 min) to learn – activate your brain and put something good / challenging in the 1st hour of the day
Once suggestion: pull this information from your PDP – this is a personal development. A worksheet designed to help you think through a specific plan for personal development.
It’s absolutely free and you can find this resource HERE for your free PDP worksheet!
5MEK Promo Spot – 18:17
Treva Promo Spot – 19:14
5) Move – 20:27
Exercise enhances your body’s ability to transfer glucose and oxygen throughoutyour brain and body, thus increasing your energy level. You need energy to consistency perform and achieve your goals. In a University of Georgia randomized controlled trial, researchers split people into three groups – low-intensity, moderate-intensity and a control group (no exercise). During the six week experiment, both exercise groups reported growing levels of energy compared to the control group.
(B) Stand / Walk / Run (think cardio) / Lift (think strength training) – we discussed this formula in detail back in episode 27
6) Write – journal / content – 22:01
This could be as simple as writing one line, the concept from Scott Mawdesley which says it doesn’t matter what you write but that you write. It could be something reflective, a way to process your past day, something you’re learning, etc.
If you’re a writer, it’s developing content.
Personally, I do both. i journal for 10 minutes and write content for 30 minutes.
7) Eat – 23:38
This is an absolute MUST to get something healthy to refuel your body. In fact refuel is the 2nd phase of the Energy Cycle, Rest was 1st, stop for now and Refuel was put back in.
You NEED protein in whether a smoothie, eggs etc.
What will refuel us that will give us energy we need for the day ahead? Not just what is quick and convenient
8) Plan / Review – 25:25
Sadly, most of us go into reactive mode for the day ahead
We put it little to no thought of where our day is headed and then we wonder why didn’t get much of anything done especially of any importance.
But what if we took even a few minutes to plan our day and really think through the Top 3 tasks that need to get done?
We know the value of planning but right now we’re talking about making it part of your energy hour that affects the rest of your day.
If you don’t plan the night before, this could be your time so you know where your day is heading before it officially begins
Here are some examples – 27:42
Hal Elrod of the Miracle Morning chose 6 practices: SAVERS – silence / affirmations / visualization / exercise / reading / scribing – exercise and reading were 20 min each and the rest 5 min each
* Set phone across room to get up
* Give self 30 minutes to wake up
* Morning Elixir
* Review Sticky Notes
* Bible / Journal
* Exercise – start with yoga to stretch
* Get ready / inspirational music
* I’m a Drinker 1st thing in the morning
* Stretch / Breathe
* Read – One Year Bible / inspirational
* Write – Journal / content
* Move – exercise
Reference to the Full Focus Planner
Short and Long Version
Home and Road Version
Three Resources – 32:21
5AM Miracle – Jeff Sanders
Miracle Morning – Hal Elrod
“Remember: something, anything, is better than nothing!” – Bryan Paul Buckley
What Now – 36:17
1) commit to The Energy Hour
2) create your ideal Energy Hour
Next Episode Preview – 37:04
The next episode is author, speaker, and charity foundation leader, Jon Vroman