Do you ever feel tired at the end of the day, but also feel like
you've got nothing accomplished.
Maybe you feel even too stressed to get a good night's sleep and you wake
up the next morning feeling tired.
And more stressed.
Many people think that this is because of their day, but these problems likely
start with a bad morning routine.
We're all guilty today.
I'm going to cover my top five mistakes, including what I think is
the number one worst habit that 71% of Americans make you heard me correct.
About 71% of Americans make this mistake.
First, let's start with another culprit and that is hitting the snooze button.
Hitting the snooze button is one of the first mistakes you can make in the day.
You might think that getting a few extra minutes of sleep will help
you with the morning drowsiness.
Actually, it makes it worse.
I know you're sitting there, ah, hit the SOS button.
Just those couple extra minutes, 10 or 15 minutes will make it all.
But it rarely ever does by interrupting the sleep cycle, you throw off your
body's internal clock and more often than not, you'll find yourself waking
up thereafter, even more tired.
Now, if avoiding that button seems impossible to you, it might be signaling
that you're not getting enough sleep overall, the best way to get up when you.
Is to get up at the same time every day, see our bodies respond to routines and
mixing it up will leave you feeling tired at the wrong times, messing with your
sleep schedule even more than if you just woke up and didn't hit that snooze button,
you may have to do a few hard warnings for this to set in, but it will pay dividends.
So consider not hitting that.
Number two.
And this is the one I really want you to think about, and
that is checking your phone.
And I want you to honestly sit there and say, what is the first thing that you do
when you get up for 71% of Americans, it's grabbing that phone and they're making
this mistake, checking your phone to catch up on what happened while you were.
It is tempting and you wanna see what's going on, but it's the
latest, bad habit on this list.
It's newer in the big scheme of life, but by checking your device, you over
activate your brain while it's still waking up, it's like a plane taking off.
You have to, there's a little runway before you're functioning properly.
And when you first look at that phone, it sets your brain and your hormones.
Incorrectly checking your phone less frequently throughout the
day is a good idea as well.
In general, in fact, a study from the university of British Columbia showed
that professionals who limited checking their email to three times a day.
Felt significantly less stressed than those who check their email.
Normally our device dependence has gotten so extreme that when a group
in the study was instructed to check their email, as often as they
could, researchers found that most participants were already doing that.
So whenever they had a free second boom, the checking.
when you're less stressed, you're healthier, happier, and here's the kicker.
You're actually much more productive by turning on your
most important notifications.
You could find that you have a better day and avoid just checking,
uh, regular emails all the time.
Like most people do.
Number three, putting off exercise.
Exercise is one of the most important.
Factors in our overall health.
And if it were a drug that people made money off of.
There'd be billionaires everywhere.
It's that important?
And it's not talked about enough, but you wake up feeling drowsy and
you know, you should get moving.
There's that inner signal that says, Hey, I do, I should get moving.
But sometimes you don't.
Instead you reach for what, a cup of coffee and your phone.
Now your cortisol levels are highest here.
And when you take coffee, boom, I talked about this before you get high Cortis.
Cortisol levels and then you crash, but does that sound like
you, your phone and your coffee?
If so you could be missing out on the best source of.
Morning, exercise, waking up your body and getting moving leads to longer
lasting energy throughout the entire day.
And by getting going early, you can avoid developing a morning caffeine dependence.
Now, if you're like me, I often don't want to get up and go straight to the gym.
I like to see how my body's feeling and see if I'm gonna have an intense.
A sport or I'm gonna lay a little low.
So what do you do in that case?
And I think this is absolutely perfect.
Go for a walk.
Get you moving gets all the joints lubricated in a sense, clears your
mind, and then you can decide.
I like to work out later in the day or do sports later after all my work is done,
my mind doesn't settle until I got the base of work done that I need to get done.
So walking is one of the most underrated forms of exercise.
It absolutely counts either way.
If you wanna shake off that morning, drowsiness.
A brisk walk or run is your best option to get the day started on the right foot.
No pun intended there.
Number four, a bad breakfast in America.
We love reaching for a quick carb, heavy breakfast bagels, pancakes.
And often a lot of sugar by eating carbs in the morning, you're giving
your body a quick, hit a source of energy, but not one that lasts.
So when you add a carb crash on top of the caffeine crash, you're setting
yourself up for afternoon failure and drowsiness breakfast is indeed
the most important meal to get.
Right?
So try to eat high fiber high protein foods, absolutely avoid sugars.
First thing in the morning.
Foods that keep you feeling full will help last throughout the day and
stop you from overeating at lunch.
Another problem, I start, uh, three days, at least with an 18 hour fast.
So three days of the week, I won't eat till about two or three in the afternoon.
I do.
Like fasting.
So I don't eat breakfast all days, depending on my activity level.
Prior, sometimes you wake up, you just need some protein, but for those of
you who are into intermittent fasting and like it, um, that's what I do.
So at three outta the seven days, particularly if I'm going to work,
I won't eat till about 2:00 PM.
And that gives me, uh, a good 14 to 16 hour.
That's what works for me.
So don't think you have to eat breakfast every day or it has to be an everyday
routine can be based on your, um, the calories that you used the day prior.
And I do in fact, like fasting, some of you don't eat breakfast at all.
So it's really about seeing what works for you.
And for those who like fasting, you can alternate number five, not having a plan.
This is a tough one.
Not everyone's gonna like this, but when you wake up and you don't have a plan,
you probably won't wake up the way that you want to to have a successful morning.
You should have a plan and visualize.
What it would look like before it happens.
I'm huge on visualization around 11:00 AM.
If you find yourself without a plan, you will wish you woke up differently.
Many people like to plan the day when they wake up, but I'm a big advocate
for planning it the day before.
See, when we wake up, our brains are still half asleep and more susceptible to be.
Stress by creating this plan by planning for tomorrow, our priorities form today.
And they're fresh in our mind and tomorrow will be a more productive day and
we've already mentally prepared for it.
And we will get the things done that we want remain a little bit
flexible, but having a concrete plan for the morning and outlining the.
We'll help you stay less stressed while you're still achieving your goals.
The morning is the foundation of our day, but when was the last time you
made a change to your morning routine?
Everyone of course is different and we will all struggle with different habits.
I want to know your morning routine.
What do you think is your stumbling block in the.
What is preventing you from having your best day ever like subscribe.
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