As a New Month Dawns: #RandomThoughts For the Month
“Win Your Morning, Win Your Day, Win your Life”... is serious wisdom.
Here’s what I do and why. I hope it’s helpful. Whatever routines you choose, make them non-negotiable.
#1. Morning Attitude – “Gratitude & Optimism”: When I wake every morning (usually around 6am) before I even open my eyes, I start with a reflection on Gratitude and Optimism. I am grateful to be alive, to have the opportunities and challenges before me, and optimistic about the future and my ability to shape it. This sets a powerful basis for the rest of your morning, day and life. Give it a shot.
#2. Stack Your Habits for Maximum Impact: Don't just do one healthy thing—stack them. During my personal "golden hour" (6am – 7am), I combine red light therapy, vagal nerve stimulation for stress management, and meditation for mental clarity. This "habit stacking" makes the most of your time while cementing multiple healthy behaviors. This also sets me up for my favorite golden-hour activity: writing (either this blog, or part of my next book).
#3. Prioritize Before You Digitize: Before diving into emails and notifications, set your top 5 priorities for the day. I keep an active “Action List” with my top projects and priorities. I review it, set down my goals for the day with the mental note, “If I pull these off, today is a total win.” This mental clarity exercise reduces stress and ensures you're focusing on what truly matters for your health and longevity.
#4. Make Exercise Non-Negotiable: Exercise isn't just about staying fit—it’s your #1 pro-longevity protocol. As Dr. Kenneth Cooper says, "We don't stop exercising because we grow old; we grow old because we stop exercising." Whether it's weight training for muscle maintenance or HIIT for mitochondrial health, make movement a daily priority. BUT MAKE NO EXCUSE: If you can’t put in a full hour of resistance training, do something for 10 minutes... push-ups, squats, lunges, sit-ups. If you can’t break away for 10 minutes to get your heart rate up and get your blood flowing, you seriously don’t have a life.
#5. Start Journaling Like Benjamin Franklin: Ben Franklin knew something about longevity: he lived to 84 in an era when the average lifespan was just 35 years. His secret weapon? A morning journaling practice he started at age 20. Every morning, Franklin would ask himself, "What good shall I do this day?" This simple question became a powerful tool for self-improvement and purpose-driven living. Three centuries later, science confirms what Franklin intuited: journaling reduces stress, boosts productivity, and helps align your daily actions with your long-term health goals.
Your morning routine isn't just about productivity, it's about longevity.
Remember: Your routine today shapes your health tomorrow.
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