字幕表 動画を再生する 英語字幕をプリント Five Quick Morning Habits to Feel Amazing — now, I'm going to shoot this straight, I invented none of this; I stole it. This is a frankenstein from other people because I get tired of feeling groggy and wasting the first few hours of my day so I looked to the people I respected. And what I noticed was whether it was my partners in crime in equity — the ones I really liked — Tony Robbins, Tim Ferris, and the people I've learned from as I build this Charisma on Command business is — the people that are successful have a morning routine. And they have something that guarantees that they start the day feeling amazing and being productive. Now, a good morning routine is a routine you will actually do. I've made a mistake in the past of creating hour-long routines that I thought would make me the perfect human and they're so daunting that I never did them. So this morning routine is made to wake up your body, wake up your mind, make sure you have a productive day, and make sure that you feel good but it's also specifically quick and manageable so you can actually fit it into a normal life. And one quick thing that I think would be helpful is there's an app called HabitBull. We're not affiliated and it's not a sponsor; it's just what I use and it's free, and I think it will really help you stick to your morning routine. So the first thing I do as part of my morning routine is amazingly simple — once I brush my teeth, I drink a big glass of water and a glass of green tea. And that's because I learned while I was cutting weight for MMA, we lose a shocking amount of water while we're asleep. And all the health gurus and all personal gurus will tell you all these apps and supplements and this and that but if they're any good, they will also tell you that keeping healthy and having energy is just being hydrated so I start with a glass of water; the reason I give you the green tea is because of two books — Anticancer and The Blue Zones. Both of those books make a really compelling argument for daily green tea as a way to reduce your risk of cancer and heart disease. The next thing that I would suggest that you do is taken from a US Navy admiral. And this is from a speech he gave on the top ten things he learned while he's training to be a Navy SEAL and it's super simple — make your bed. And it's funny because Jordan Peterson has recently been on a big make-your-bed kick as well but the admiral lays out several reasons why you should do this and I'll link to the full video in the description for you to check that out. But the one that resonated with me, and it convinced me that it's worth doing, was that it starts your day on a win. So immediately, you're up, you brush your teeth, drink water, drink green tea, and make your bed, you're in a productive state and you have momentum and life is all about momentum. If you start to be unproductive, it's really hard to snap out of it. If you start being productive, it's easy to have a really productive day. Now, the next thing I do is I spend four minutes waking up my body. And my method of choice for this is I go outside and I jump rope in the sun. And there's lots of health benefits to this; the sunlight gives you vitamin D which a lot of people are deficient in. It also resets your circulating rhythm so it wakes you up without needing that coffee to give you the high and the crash; jumping ropes starts your metabolism going and it starts to burn your fat since you're fasting. That's not why I do it though. The reason I do it is because it gives me tons of energy and it's fun. Now, I used to do it for those health reasons and I would do it poorly in my opinion because I go outside and I would jump rope for ten minutes as hard as I could. And it would drain me for the rest of the day; I'd be so tired and fatigued and it's not the point of a morning routine so luckily, a couple of years ago, I became friends with these YouTubers, the Jump Rope Dudes, and they showed me how to jump rope in a way that is fun. So now I put just one song — it's two to three minutes — and I make sure that it's a song that makes me happy so it could be Blur or it could be Johnny B. Goode or it could be Red Hot Chili Peppers but it's something that, for me, gets me in a good mood and then I just jump rope for two to three minutes. And if you watch their videos, they'll teach you a couple of tricks like the Double Under or the Cross Over; it becomes really fun. It's like jump rope dancing and it's a great start to a morning. So I do that for two to three minutes and then I'll put it down way before I'm fatigued; I'll actually feel more energized like I could keep going. Then I'll pick another song two to three minutes and I'll stretch and this isn't a whole long stretch like yoga; it's literally just quick dynamic movements like rolling your arms forward, rolling your neck around, and lifting your knee to your chest but it's just about getting all the kinks out from having laying in bed for eight hours and getting your body mobile. And I guarantee that in those four minutes, you will go from groggy, low-energy, and tight to smiling, having fun, high-energy, and feeling loose. Now, the next thing in your morning routine is the longest part and it's the part that some of you will find the most difficult and that is meditating. But luckily, the Headspace app is here to save the day. And again, no affiliation and we get no money from this but it's just an app that I use and I think is helpful so I recommend it to you and it's a ten-minute guided meditations; right now, I'm personally digging the happiness and gratitude track. You just sit down, listen to what they say, and ten minutes later, you're done and you've meditated. And if you want a meditation that's totally free, just YouTube Vishen Lakhiani's Six Phase Guided Meditation; it is probably the most powerful meditation I've done. The first time my sister did it, it legitimately made her cry because she realized that she didn't like her job; she quit, went to Africa, dug wells for a couple of months, and now has an amazing new job and it absolutely attributed to these meditations so it's definltey worth checking out. A meditation has a ton of scientifically-proven benefits; it reduces stress, anxiety, and depression, it increases your mood and your focus. It's not why I meditate. I personally like meditation for two reasons — one, it makes you aware of your own thoughts. So if you've ever been in a position where you're going to a social event for instance and you start to get nervous and freeze up even though you want to talk to people, if you meditate, you start to see that happening and you notice that thought in your mind and then you can release it and then move on without it. Another thing I really enjoy about it is it just makes you present and I know that sounds cliche but for a lot of us, you run around feeling anxious that you have to do a lot throughout your day or that there's this thing in the future you can't do anything about but you're going to worry about, and meditation really just helps ground you in the present moment which will make your day way more enjoyable. We're almost done, there's one more thing that recommend adding to your morning routine and that is — do something that guarantees that your day is a win. So for me, that means that after I'm done with meditating, I will go on and script my next video or I would do something to move a big project forward in the business so that no matter what else happens or emails I get or fires I have to fight, I don't waste the day being reactive. Now for you that could be a big work project; it could also be practicing the piano or just texting a friend and making sure you set up a workout for after-work that day. It doesn't matter what it is but you just want to make sure that you don't have a day that you run through like you're a chicken with your head cut off and at the end of it, you're like, "Ugh, I didn't do anything today that I'm proud of." So you just pick one thing that no matter what else happens that day, the day is a win and you do that thing. Now, I personally like to pick the night before because that way, I feel like my brain kind of choose it over while I'm sleeping. And that's it, from the time you wake up to finishing meditating, it should be no more than twenty minutes. It should be fun and relatively easy and guarantees that you feel great afterwards and you're having an amazing day. Now there's one thing that I do want to share because I feel like it's something that not enough people are honest about. And that's — I don't do my morning routine every single day; I mess up. Sometimes, an emergency comes up and I don't do it. Sometimes, I'm getting up early to surf and I just don't feel like waking up twenty minutes earlier than that so I don't. When that happens, I don't beat myself up; I just try to do it later in the day. If I have walk-out twently minutes in the afternoon, I'll do it then. Sometimes I don't even manage that and that's okay too. I'll just forgive myself and then I'll do it the next day. This is going to happen and I say this because I really don't want you to start doing this, do it for five days, love it, miss a day, beat yourself up and think you're a failure and quit because the only way you fail at this is if you just never do it but everybody misses this — everybody — I prromise you, no matter who they are and that's okay so if you fall off, just get back on. The other thing is I tried a ton of morning routine; this is great for me. But it might not be perfect for you so play with it and then take out the parts you don't like and then replace them. If you don't like jumping rope but you really like clapping push-ups, do that. If you really like jogging for two minutes, do that. Make this work for you because ultimately, it's for you and as long as it's fun and you're doing it every day and you feel like it primes you for success, that's all a morning routine is supposed to do. So that it. If you like this video, there's a video how to learn anything ten times faster that I think you'll really like. And if you want some more directly charisma-related videos, one of these breakdowns will probably be something that's up your alley so thank you so much for watching and I'll see you on the next video.