FIRST THING EVERY MORNING PDF
You can't control what life does, but you can control how you react. First Thing Every Morning is an uplifting book filled with reflections, stories and quotes. the way you wake up in the morning, you can transform any area of your life, faster . want things to go, and a term first made famous by the legendary dreamer. Here are five things that I attempt to do every morning. Realistically, if to say this, but it's how I frame the importance of the first 60 to 90 minutes of the day.
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Here are five things that I attempt to do every morning. Realistically, I'm probably not the first person to say this, but it's how I frame the importance of the first # The Miracle Morning In the first three books, he sort of stumbles into things , and, by .. First of all, don't watch the movie and then read the book. My logic was simple—if I wrote first thing in the morning, then this would eliminate any excuses for not completing my daily words. Unfortunately.
They spend their time wishing for more but settling for less. And rather than continuing on in the vicious cycle, there are 3 steps that one can take to turn this around. Commit to making a change effective immediately. You have to stop putting it off, today is the day! By pressing snooze and essentially delaying getting up and out of bed until the last minute means that you are delaying living your life. Rather than jumping out of bed, ready to embrace the day, you are resisting against it.
After many experiments on himself and others, he emphasises that the key factor in waking up with energy is that you tell yourself before you go to bed, that you would be getting enough sleep that night and would wake up in the morning feeling energised and ready to go.
It's about getting out of bed with purpose—not because you have to, but because you genuinely want to—and dedicating time each day to developing yourself into the person you need to be to create the most extraordinary, fulfilling, and abundant life you can imagine. Be conscious of this and think positively about the day ahead. Elrod suggests you move it to the other side of the room, this encourages you to physically get out of bed to turn it off, naturally spurring energy and helping to wake you up.
No-one likes morning breath! Step 4: Drink a Full Glass of Water After a night of sleep, we all wake up with dehydration, and dehydration is a key factor for fatigue. More often than not, those moments during the day when you feel sleepy and fatigued is due to a lack of water. Elrod suggests that you start with a glass of water first thing in the morning to get you going.
The Life S. S are six practices that Elrod guarantees are going to help you reach your full potential. These are personal development practices with the aim of helping you to find the forces within you that will help you change and transform your life.
S is for Silence Elrod acknowledges that we lead busy fast-paced lives that are constantly noisy. Being actively silent can be life-changing, it allows you to increase your self-awareness while simultaneously reducing stress. This time spent in silence can be used to set goals and priorities. A few ways to be actively silent are; meditating, praying or breathing. A is for Affirmations They may feel odd to begin with, but Elrod emphasises the importance and the power of positive affirmations.
They help you build a mindset that allows you to transform your life.
Work on using affirmations to change this limiting habit. Elrod suggests considering the following points to establish what affirmations are going to work for you; What do you want?
Why do you want this? Who do you have to be in order to make this happen? What are you going to commit to doing to make this happen? What quotes, phrases, and perspectives inspire you? V is for Visualisation Elrod encourages you to use visualisation as a tool to imagine the lifestyle, behaviours and future you want, once you have visualised this, it will be easy to put it into action.
As Elrod discusses, this is often a method that top athletes use, with success, to better their performance. Elrod mentions that more often than not, your past can hinder your visualisations. You have to let go of what has happened and focus on what you want to make happen.
Regardless of how long, moving your body encourages blood flow, mental clarity and will boost energy levels, health and will increase your productivity. Despite what some people think, exercising will help you maintain energy levels throughout the entire day. One of the best ways to do this is by reading. You can read about almost any topic from any expert and only be increasing your knowledge and skills. There is nothing to be lost. Elrod suggests aiming to read at least 10 pages a day, set yourself a goal and stick to it.
He really emphasises the importance of journaling, even for minutes a day as a way to get thoughts out of your head and onto paper.
This can help eliminate stress, clear the mind and help you discover breakthroughs and new ideas. Minute 2 — Spend your second minute focusing on your daily affirmations, read these out loud!
Minute 3 — The third minute should be spent visualising, visualise yourself reaching your goals. Elrod also suggests creating a vision board! Minute 4 — Write for the fourth minute, note down the things that you are grateful for and proud of. Write down your intentions for the day.
Minute 5 — Spend a minute reading a few pages of a self-development book, even if you only read about one little idea it will be a valuable input for your day. Minute 6 — The final step is to exercise or move, just for one minute. Star jumps, press ups, sit ups, lunges or a stair run. Just do something to get your heart racing! He also stresses the importance of eating fresh fruits and vegetables and healthy living foods. Food is fuel for your body and your mind. Keep it interesting for yourself.
If you want to give this a real go and change your life for the better, you need to commit to it for 30 days. If a person is living a successful life, then that person simply has the habits in place that are creating and sustaining their levels of success.
Days Phase Two: Uncomfortable Once you hit day 10 you are over the hump, the hard part is over. Your getting used to your new routine, although not totally comfortable with it, you know what to expect and find it easier.
Do the Wim Hof cycle of thirty breaths while still on dry land, or in shower after completing necessary hygiene. Prepare an ice bath, or jump in water as cold as you can find. Set a timer for two minutes, or start playing a song that is two minutes long. Continue Wim Hof breathing until you can breathe calmly and normally remember, the cold will make you want to gasp for air.
Exhale fully, and hold your breath at the bottom. If you have extensive experience or have a buddy with you in case you pass out , submerge completely. Get out of the water at the end of two minutes. You know what is beyond that mountain? More fucking mountains. The lactose is not, because lactose is just another word for milk sugar. By cutting out the fat from dairy, you are basically saying that you want to increase the percentage of sugar relative to the other macronutrients.
Great plan! There are a few coconut yogurt brands, including the one from New Earth Superfoods, which I mentioned above, but the coconut cream under the Coconut Cult brand name will ship nationwide in cold packs, so you can yogurt like a baller.
Eggs are easier to digest than red meat, for example. This is also why I like smoothies for breakfast, as everything is already premasticated by the teeth of the blender. The key things to consider supplementing are greens, probiotics, B vitamins, krill oil, vitamin D, and additional minerals. Bringing this time to life is a two-step process. It requires preparing and opening your mind, then flexing and filling it. Or, as I like to call it: mindfulness and mindfillness Mindfulness is simply being aware and conscious in the present moment.
In classic Zen training the masters proposed four very simple practices: archery, calligraphy, pouring tea, and arranging flowers.
Keep your focus relaxed in the center of your vision. With your mind only, become aware of everything happening at the periphery of your vision.
Up, down, left, right. Then, still without focusing on anything at all, become aware of everything. Each leaf moving in the wind. People walking by.
The Miracle Morning by Hal Elrod Book Summary [BOOK SUMMARY & PDF]
A bird in the distance. Wrinkles in fabric. See everything, focus on nothing. Every moment something will be different, always changing, just like life. It is life. Breathe with your belly. Become aware of all things happening at all times. Become the observer of every detail in the environment, ignoring nothing, yet focusing on nothing.
That strange feeling you have now—of a clear mind, of freshness and lightness? That is mindfulness meditation.
Nothing more and nothing less. As soon as you get in your car take six deep breaths. Expand your lungs as much as possible, and focus your breath into your belly— 6: The Power Plants Poppy tea was a mild pain-relieving folk medicine.
Then it became opium. Then it became heroin. Then it became OxyContin, Vicodin, Percocet. Add the matcha, stevia, and 2 ounces of sparkling water.
Shake briskly and pour into a large glass. Add ice, if desired, and top with the remaining sparkling water. Stir and serve. Adding good fat to caffeine is not a new concept. In Tibet, where the conditions are cold and harsh, the work is long, and people need fuel throughout the day, they have been putting yak butter in their tea for ages.
Robb went the other direction and started recommending adding fats like butter, cacao butter, or MCT as supplements to your morning coffee. In a pinch, full-fat dairy like whole cream will do, but better than that is to whip out a blender and add a serving of grass-fed butter, coconut oil, or cacao butter to make a frothy fatty latte, and get those fat macronutrients into your life!
Perhaps the best fat source for your caffeine, though, is MCT oil. The tricky part for us, as we talk about owning this day and taking our work to the next level, is that nicotine—the active component of tobacco—while carrying its own risks, has a ton of performance benefits. Swedish snus, a moist tobacco powder you tuck under your upper lip, appears to be one of the healthiest forms of smokeless tobacco. For now the best analysis comes from the same highly respected London Royal College of Physicians paper, which suggests that the hazard to health arising from long-term vapor inhalation from the e-cigarettes available today is unlikely to exceed 5 percent of the harm from smoking tobacco.
That is to say, it might be twenty times safer.
And while they acknowledge that there are no medical standards for the production of vapor, largely made of glycerin though many have begun to move away from that , they strongly encourage all cigarette smokers to make the switch. But for the biohacker on a mission to optimize mental performance for short stretches, this is the cleanest way to do it. It was this experience with the plant that eventually led me to place Huperzia serrata at the heart of supplementing high brain function.
I woke up and put in my HumanCharger earbuds. I did twenty-three burpees. Power shower.
I had a great breakfast. I took my supplements. If they are controlling your life, consider the well-established practice of harm reduction, and find ways to transition to a less harmful method or frequency to limit your downside exposure. This, then, is your job. To figure out your mission so you can own not just this day, but every day after it. So what do you want to do? What does your best self want more than anything else, want so bad that your inability to stop thinking about it will make it impossible for anyone to stop you from achieving it?
Suppose that every time you know you are going to try to enter a flow state, you have a certain essential oil that you smell. After a while your brain will link that flow state to the scent. Eventually, you will be able to use that scent in reverse, helping you to invoke that desired flow state, In fact, evolutionary biologists credit laughter with exactly that purpose: diffusing what would ordinarily be tense situations.
The moment you can laugh about something, the threat is over. If anyone is in an energetically challenging place, instead of indulging it, or telling them to fix it, be a good teammate and shoot for laughter.
The first thing I do is turn on my Zen fountain and my oil diffuser.
What the body actually does is break down food in complex metabolic pathways, utilizing amino acids for muscles, shuttling nutrients into cells, and storing energy.
Energy in the body comes from a chemical called adenosine triphosphate ATP that the body generates from a variety of sources, including glycogen, ketones, protein, and fat that our body had previously stored.
So if you are totally looking for gains, bro, try hitting that gram mark, because more is likely just going to be unnecessary extra work for your organs, and your wallet. Whereas probiotics actually contain more friendly bacteria to help populate your gut colony, prebiotics provide the food they need to thrive.
The best way to eat carbs, then, is to eat things that already have the fiber in them—things like yams, sweet potatoes, quinoa, sprouted or fermented grains, and some fruits. So if fiber and fat slow down the absorption of sugar, what do you suppose produces the fastest absorption? Well, something that has neither fiber nor fat.
The liquid greased lightning of sugar: soda. In these older populations, the higher the cholesterol, the lower your risk of heart disease. Not to mention that cholesterol levels that are too low are actually associated with increased risk of death Prebiotic foods are those that feed the bacteria already present in the gut.
When you heat and cool potatoes or rice , you turn some of the digestible starches into resistant starch via a process called retrogradation.
In addition to feeding your friendlies, the retrograded starch will have a diminished effect on elevating blood sugar levels, which will help you ward off the afternoon drowsies.
IDEAL SOURCES: Jerusalem artichokes, blueberries, almonds and pistachios, and especially high quantities in chicory root, dandelion greens, and onions Probiotics Probiotic foods add more friendly bacteria into your system, the ones that not only break down food in the stomach but also start breaking down food outside the stomach as well.
IDEAL SOURCES: Miso, kimchi, sauerkraut, kefir, kombucha, dark chocolate, Greek yogurt Omega-3 There are a lot of different protective foods, to the extent that any nutrient-dense food you eat is probably doing something to benefit or bolster one of the systems in your body, but two classes of food stand above the others for their essential protective nature: omega-3 fatty acids and antioxidants.
While the hype for antoxidants as a panacea was definitely overblown, what is absolutely true is that they reduce oxidative stress in the body by eliminating free radicals, hungry molecules on the hunt for electrons to quench their unending molecular thirst. Polyphenols help reduce something called C-reactive protein, which is a marker of inflammation. The best sources for polyphenols are chocolate, red wine, and green tea.
Like Tupac and Kendrick always say, the blacker the berry, the stronger the anthocyanins. Curcuminoids have earned a lot of buzz for their ability to reduce inflammation. Found primarily in turmeric—whose yellow root gives curry powder its color—not only do they reduce oxidative stress, they are specifically valuable for the brain and may help reduce the burden of age-related brain conditions.
Garlic is one of these mysterious foods that has been used therapeutically for millennia. It contains multiple antioxidant compounds that, among other things, subdue the common cold like a Brazilian jujitsu black belt. Sulforaphane is an antioxidant compound produced when raw cruciferous vegetables like broccoli, Brussels sprouts, and cabbage are chopped or chewed.
Evidence suggests that sulforaphane may help inactivate and eliminate carcinogens as well as help decrease DNA damage by reducing inflammation, the underlying cause of many diseases. Here are a couple of winners: Cauliflower is so hot right now. When it comes to diet and health, antinutrients are the one step back, and they are just as important to avoid as the two steps forward we need to make with macro- and micronutrients.
Sugar, of course, is the biggest antinutrient of them all. Avocado oil has the highest smoke point of all cooking oils. Does all this mean you need to go run screaming from the conventional produce section at your local supermarket?
No, just understand that pesticides are not good for you and that eating organic as much as possible will be the surest way to avoid the antinutrients conventional produce contains. A huge study looking at 1, children showed that food dye in conjunction with sodium benzoate, a common preservative, also increased hyperactivity. Is it any wonder we are handing out ADD medication to our kids like candy? Sauna and hot yoga are great ways to ensure you are moving enough sweat.
Sprouting or fermentation disable and degrade phytic acid in plant seeds so that the grain can burst through, increasing vitamins like folate, vitamin C, and vitamin E, and nutrients like lysine, a crucial amino acid for immune health, in the process. The tastiest version of this process is probably sourdough bread. The fermentation of the dough promotes phytate breakdown to a much greater degree than typical yeast fermentation in normal bread, resulting in a delicious delivery mechanism for a slab of REAL butter and mineral-rich sea salt.
The best way to handle the oxalate in your leafy greens is simply to boil or cook them, which significantly reduces the amount of oxalate, in some cases by up to 90 percent. Adding calcium to your dietary regimen can compensate for the calcium lost to the oxalates, as well.
I dare you. In Austin we have a restaurant called Thai Fresh, which serves all grass-fed, pasture-raised meat with seasonal veggies from local farms.
You get all those weird and awesome Asian spices and fatty coconut milk and fish broth, combined with great nutrients. I eat there for lunch twice a week. Find it, make friends with it, and feast. The platinum baller-on-the-go alternative to making your lunch or ordering out is to subscribe to a meal delivery service.
The nap—yes, the nap!
The Miracle Morning by Hal Elrod Book Summary [BOOK SUMMARY & PDF]
Data aside, of all the biohacks in the world, if I had to personally choose to keep only one, it would be my binaural beats. You can find binaural beats tracks for sale online or on YouTube, but to get you started I have hosted two of mine for free at aubreymarcus. Pick a time in the early afternoon. Lock and load your theta waves binaural beats track. Set your alarm for thirty minutes.They will help you become a better idea generator. It can be mundane stuff or very serious issues, something inspiring or something that might be depressing.
Your getting used to your new routine, although not totally comfortable with it, you know what to expect and find it easier. Some features of an environment of inevitability like this are:. Then stick to that. When you improve the quality of your sleep, almost every aspect of your life improves, including, yes… you guessed it, your productivity.
I eat there for lunch twice a week. If you get 7. Get Free Email updates!
You gotta open up your journal and get your mind off the hamster wheel that creates the mental static and anxiety that prevent so many of us from owning our days.