one of our goals here at mindvalley is
to help you develop systems that will
allow you to create the best version of
yourself many of us struggle throughout
our day we find ourselves constantly
reacting to the daily situations that
inadvertently crop up one of the secrets
to taking control of your daily life is
to develop certain specific routines or
rituals these rituals when implemented
on a daily basis will have a profound
impact on how you move throughout the
day i've narrowed it down to five key
rituals that if you make them part of
your day will have the most optimized
impact on how you succeed for your
entire day and remember perfect days
lead to perfect weeks perfect weeks lead
to perfect months perfect months lead to
a perfect year and perfect years lead to
an extraordinary life robin sharma once
said that the first hour of your day
will define how the next 24 hours unfold
so you really want to make that first
hour of your day absolutely deliberate
and magical and here's what i found
helps me best so first let's talk about
your daily set points here's what a set
point is you need to start every day by
touching base with your body so you know
the status of how things stand i do this
by checking my weight and body fat
percentage the first thing every morning
i check these against what i call my set
points now what's the set point it's the
point i have determined i won't allow
myself to cross in my weight and body
fat percentage think of it as a line
drawn in the sand that i am determined
to never step across if i find i've
crossed my set point for weight or body
fat i make sure i work out regularly and
i eat right for a couple of days to move
back down to my established set point so
many of us see these things slip as we
age but when you set set points you stay
young and in control of your body now
the next ritual is optimized meditation
a lot of people misunderstand meditation
it's not just about clearing your mind i
think of meditation as a transcendent
practice and modern science shows that
there's an exponential curve in terms of
studies on how meditation improves just
about every aspect of your life so if
you want to be successful you need to
meditate now this is how i do it i
devised a meditation protocol called the
six face meditation it takes just 15 to
20 minutes and it takes you through six
specific phases that bring out the best
of your human potential the first phase
is rooted in loving kindness meditation
it opens up your heart and gets you more
connected to the people and the world
around you the second is gratitude sign
shows that gratitude has the highest
correlation with well-being of any other
character trait the third phase is
forgiveness and forgiveness science is
showing doesn't just have an impact on
your body but it changes the way you
function across the day you're less
reactive you are more compassionate and
understanding the thought phase is about
seeing your ideal future it's creative
visualization the fifth phase is about
visualizing your ideal day unfolding and
the sixth face is simply a blessing or a
prayer or asking for guidance from
whatever higher power you believe in
when you layer these six phases together
the sixth space becomes a powerful form
of meditation that is being talked about
by some of the world's most elite
performers from nfl hall of famers to
celebrities and now i go into the
exercise routine of the workout this
takes about 20 minutes and it only has
to be done at minimum twice a week the
optimized workout i do is designed based
on the science of super slow strength
training it's designed to be an
extremely short workout no more than 20
minutes it's an optimized program
designed for rapid muscle building
keeping solid musculature throughout
your adult years has been scientifically
proven to be tied to longevity and
health it is one of the most important
things you can do to live long look good
and feel your best and there are five
specific exercises that science has
shown are the best exercises to do in
the gym you can read about this in books
such as body by science but there's a
specific way you do these exercises and
it takes about 90 seconds per exercise
we've seen time and time again that one
month of super slow strength training
can increase strength in someone under
30 by as much as 25
and for people between 30 and 45 we've
seen strength gains of about 50
now the funny thing is for people over
45 we've seen strength gains as much as
70
it seems that the older you get the more
powerful this is on you then we come to
the optimized breakfast now i know what
you're thinking who wants to optimize
breakfast it's one of the most enjoyable
parts of your day that's true but
remember we eat for two reasons we eat
for ritual or we eat for fuel if you
want to eat for ritual to have a
beautiful breakfast with your family go
ahead but often after i've dropped my
kids off at school i'm eating simply for
fuel so what i've designed is an
optimized breakfast based on a nutrition
stack i start with a base which is
essentially protein now when you're
doing super slow strength training you
need protein in your body so i start
with that protein base and in this shake
i also add various superfoods from
wheatgrass to spirulina i might add
blueberries or banana or peanut butter
all healthy nutrients but here's the
funny thing i never make the shake the
same way every day it's not about eating
the same thing every day the human body
is designed to grab what it needs from a
wide variety of different foods and by
creating that variety it never gets
boring so this is what i feel myself
with every single morning and i found
that it improves cognitive functioning
it causes me to maintain my ideal weight
and when you layer this with super slow
strength training it speeds up muscle
growth now the final ritual is dedicated
learning time the last of the five key
rituals is about going deep into your
continuous learning this is vital to my
day and i intently focus on learning for
about 20 minutes every day before i
start work now there are a couple of
amazing tools that we've provided to
help you learn as easily as you can the
first of course is mindvalley quest if
you are a student on mindvalley quest
you can open up your tv or your quest
app and go deep into the study of
everything from nutrition to fitness to
meditation to
developing a super brain robin sharma
whose hero genius legend quest is coming
up at mindvalley says that most people
live a life on default when instead we
should live a life like warriors what he
means is that we have to dedicate time
to our own growth and so i might sit in
front of the tv
in the morning before going to work with
my shake and watch an episode of my
daily mindvalley quest learning module
now as i'm commuting to work i might
open up my podcast app and continue
learning we have a mindvalley podcast
that you can listen to completely for
free on itunes or spotify or any other
podcast service and we release new
episodes two to three times a week and i
try to bring in some of the world's
leading thinkers and unique areas of
personal growth these key rituals when
applied to your daily life can help you
find the energy and focus needed to
create the best version of yourself
possible join me in making these simple
rituals a part of your daily life i
promise you the results will be
astonishing and if you'd like to learn
more i encourage you to join me and
robin sharma on a special master class
on mindvalley where we're going to go
deep into the habits of the world's
greatest super performers
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