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Amed, Bali

069: 5 Steps to a Perfect Morning

Amed, Bali

Amed, Bali

There are very few things we can control in life. Many of us have chaotic days where we feel like we are juggling a million things at one time.

“If you want to be healthy and live a great life, you have to master your morning.” Simple, right? Yet for most of us, we have yet to do this.

You need to make it a goal to perfect your morning.

Here are the 5 things to perfect your morning.

1 Wake up with gratitude

You can do this with meditation, affirmations, and practicing gratitude.

Sit for 5 – 10 min in silence and just focus on your breath. Practice detaching from your emotions and seeing your emotions as separate from you. You are not your emotions and your emotions are not you.

Have a list of 5 or 10 short affirmations that you repeat to yourself while you are showering or getting ready. Anytime a negative thought or idea pops in your head, accept it, and change it to an empowering belief or idea.

Practice gratitude. When you start to think about what is missing in your life, focus on what you are grateful for. Maybe it is your family, friends, work, or partner.

I had a patient once come into the office and I asked him how he was doing. He said, “Great.” Of course I followed that up with, “Why are you doing so great?” He said, “I woke up.”

Beautiful.

When are expectation for happiness or greatness starts with just waking up, we can handle just about anything with gratitude.

2 Read/Learn

Whatever we don’t strengthen, begins to deteriorate. If we aren’t growing, we are dying. The same goes for our mind. The more we learn the better we become.

Start each day reading a book on spirituality, health, leadership, communication, or an inspiring story. Fill your mind with great stuff so there is no room for it to become polluted by all the meaningless negativity out there.

3 Hydrate

I like to start my day in a fasting state. I just have a little bit of coffee and I drink a big bottle of a special concoction of minerals, spirulina, amino acids, and collagen. It takes about 2 minutes to make and I am off.

4 Plan

This should be prepared the night before or at the latest, first thing in the morning. Create a plan for your day. That which you do not plan does not get accomplished. Plan your meals. Plan your workout. Plan your breaks. Even plan your fun.

Take the time to schedule the most important things or they will not get done. Prioritize yourself before anything else. You are worth it.

It benefits everyone for you to be at your best.

5 Move

By far, one of the best things you can do for yourself is to start your day with MOVEMENT.

Most people go their entire day with no exercise and very little movement.

Take 10 minutes in the morning to move, mobilize, stretch, pull, and compress your tissues. Your body will thank you for it for the rest of the day.

I know what many of you are thinking – “I don’t have time.”

My answer, “Make the time. Get up 10 minutes earlier.”

It is really difficult, and many times impossible, to control our entire day. Life happens. Things come up and get in the way. The unexpected occurs and we are stuck handling a big pile of “you know what.” The one thing we can almost always have full control of is our morning.

Make it count.

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033: Journaling – A Powerful Success Strategy

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The most successful people I know journal and make time to manifest and cultivate new ideas and process and synthesize old ideas.

On a recent Tim Ferriss interview, Seth Godin stated everyone should be writing everyday. If it is good enough for Seth, it is good enough for me.

I love to speak and record podcasts so most days I jot down notes in my journal and use the ideas and brainstorming to create an outline for each of the podcasts. It is a form of broadcast journaling.

It holds me accountable to keep up with it and has the added benefit of improving other people’s lives in the process by sharing my insights.

Enjoy the episode!

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How To Make Your Resolutions Last

It is the time of the year where resolutions are made to transform your health and get into better shape. People form resolutions around everything from waking up earlier, eating healthier, connecting more with families and friends, and devoting themselves more to their faith or religion.

This time of the year gyms are packed, people load up on healthy groceries, and relationship goals are set. Then something comes along and derails everything. Something unavoidable occurs that we can’t hide from. It affects everyone around the world and doesn’t care how old, young, poor, or rich you are. It’s called February!

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Find a setting that inspires you to set goals.

I am only slightly kidding! The truth is that in January the gyms are full and by February or March they’re empty again. Why is that the case? Why do we form resolutions and so few people actually stick to them?

This happens for 2 reasons:

1 They were a “should” and not a “must!”

2 There was no initial plan. And even if there was an initial plan, there was no contingency plan when things get difficult which things most certainly will!

Ultimately we get our “must do” things done, and our “should do” things don’t get done.

Do you ever walk out of the house naked even if you are running really late? Heck no, because getting dressed is a must. Do you ever skip going to the bathroom or stop eating? No to those as well because they are a must.

How would your life transform if you made movement and fitness as much of a must as breathing? How much better would you feel if eating healthy was as important as getting dressed in the morning? How much better would your career look if you made learning and growth on a constant basis as important as your morning trip to the bathroom?

I think I’ve made my point by now.

Do you finally want to make this year’s resolutions stick?

Find out a way to make them a “MUST.”

All the best,

Dr. Matt Westheimer