My morning routine has changed a lot over time, here is what it looks like now
1% better every day at 11:11am - newsletter #064
On March 4, 2018, I posted a video on my facebook page where I explained my morning routine. 30 months later, many things have changed! But before we start, let's take a few minutes to ask ourselves what's the point of all this.
If you are starting to take an interest in personal development, you can't miss the "Morning Routine" (MR). Everyone talks about it and everyone thinks they have found the best one. Don't worry, the only perfect MR is the one that works for you, that you can hold over time and above all that brings you joy and productivity in your days.
If you had to remember only one thing: "Win the morning, Win the day". A good MR should help you start the day off right and help you accomplish more than most people do. You don't have to "get up earlier". You can very well start your MR at 10:00 a.m.! The important thing is not at what time you wake up but what you do with the hours you are awake.
I advise you to start small, try different exercises such as meditation or the bullet journal, and see what works for you. Little by little, your RM will fit you.
Wake up at 05:55 am
A big glass of water and my vitamins (Omega-3, B12, Vitamin C, ...) (5min)
Light cardio just to wake up the body like yoga (10min)
My coffee in a V60 - I love this ritual so much! (5min)
Reading - as I read 1 book a week (60min)
Meditation (30 min)
Cold shower (5min)
Morning Page + Bullet Journal (30min)
Deep Work (120min)
Workout of the day (60min if body-training, 120min if prep-ironman)
Basically, as you can see, it takes me about 6 hours from waking up (6am) to lunch 12pm). This is a "perfect" MR, which I try to follow as often as possible. But like everyone else, I'm not a robot, and I don't do it all the time! Sometimes I don't feel like it, sometimes there are unexpected things, sometimes I don't sleep alone.
If you want to set up your first morning routine, don't hesitate to come and talk to me about it! I will be happy to help you set it up.
ONE QUOTE TO SHARE
“ The world cannot be understood without numbers. But the world cannot be understood with numbers alone.” - Hans Rosling
ONE ARTICLE TO READ
Elon Musk -founded Neuralink has made headlines over the past many years around it efforts to develop a new kind of interface between the human brain and computing devices. On Friday, the company provided a demo of the technology, and Musk kicked off the demo by saying that the purpose of the entire presentation was recruiting — not fundraising or any other kind of promotion.
“We’re not trying to raise money or do anything else, but the the main purpose is to convince great people to come work at Neuralink, and help us bring the product to fruition — make it affordable and reliable and and such that anyone who wants one can have one,” he said.
The goal may be ambitious — and definitely subject to a lot of ethical and medical debate — but the technology that Musk actually demonstrated was much less so.
The first clinical trial will focus on individuals with paraplegia or tetraplegia, resulting from cervical spinal cord injury. The plan for a first trial is to enroll a “small number” of these individuals in order to test the efficacy and safety of the technology.
ONE PODCAST TO LISTEN TO
You probably know Twitter. But do you know its founder? Jack Dorsey is an emblematic figure of Silicon Valley. In this podcast, we discover how he works, from his passion for Vipassana to his Morning Routine and his very particular diet (he only eats once a day).
Just click on the image below to access the podcast. I've put the summary below, it makes you dizzy...
Vipassana meditation (10:10)
10 day “retreat”
No reading, writing, devices
No talking, no eye contact
2 meals a day; wake at 4; meditate 4:30 am thru 9 pm
Vegetarian diet; can't eat after noon
Primary objective: Being in control of your reactions
Exercise and sleep (16:53)
Walk 5 miles to work (in 1 hour 15 minutes)
Listen to podcasts, audiobooks
Walk in the sun
Work from home Tuesday and Thursday
1-3 iterations of the 7-Minute Workout every day
Tabata sets on a stationary bike
Sauna and cold
Barrel sauna and ice bath
Near-infrared sauna (Sauna Space)
“Nothing has given me mental confidence like going from room temperature into the cold.”
No more hot showers
Jack prefers walking over running: more predictable, less stress on the body
Diet (35:56)
The only supplement Jack takes is a multivitamin and lots of Vitamin C
Learn to make your own medicine (meditation, sleep, etc.) before delving into supplements
Technology is a “crutch”
Jack was vegan for 2 years
Didn't understand the diet
Mom told him he was “orange” – way too much beta carotene
Switched to paleo diet for one year
Listened to lots of Wim Hof podcasts (2 years ago)
One meal per day: 6:30-8:30
Drink red wine
28 oz. of water in the morning
Drink water all day long
Take vitamin with dinner
Protein, greens, mixed berries and dark chocolate for dessert
Eat at home as much as possible
ONE QUESTION TO ASK YOURSELF
Ask yourself at every moment: is this necessary?
ONE WORKOUT TO DO
Perform your workout at home with Nike Master Trainer, Joe Holder, in a strength and mobility class. No equipment required.
I hope you're in good shape, because you're going to sweat a lot !
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