Morning ritual

STOP Screwing Up Your Mornings | 5-Step Morning Ritual BEFORE Checking Your Phone

Most people wake to an alarm set on their phone.

Most people check emails, texts, and social feeds before getting out of bed.

And most people are not living their dreams.

Yep… there’s a connection. Several connections.

And experts have discovered what they are.

Read on to find out what science says is the best way to start your day – and the surprising reasons WHY these 5 easy steps will make you a stronger man. No BS – this is my actual morning ritual and I can tell you every step makes a real difference to my day.

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Click Here To Watch The Video – STOP Screwing Up Your Mornings!

Click Here To Watch The Video – The BEST Morning Routine Ever!

So let’s talk about your optimal morning ritual. First things first…

#1. First Things First

It makes good sense not to bring the phone into the bedroom. If you have a partner, she’ll admire you when you have the discipline to turn off from the outside world and dedicate some quality time to her.

‘But Antonio, I use my phone as my alarm clock!’ Don’t. Studies show 1 in 3 people check their phone at night and this cyclical behavior will destroy your sleep patterns. Get an alarm clock. They’ve been around for a while and they never went out of fashion.

#2. Drink A Glass Of Water In The Morning

Here’s one of the reasons why I like to start my morning ritual with a glass of water. If I drink a big glass of water in the morning and then I try and lay back down to fall asleep, guess what? I’m forced to get up because I’ll need the bathroom.

‘But Antonio – I need COFFEE first thing. I’m turning on the espresso machine before I turn on the kitchen light.’

That’s fine. I hear you. Just take 20 seconds to pour yourself a glass of water and drink about half a pint while your coffee’s brewing. This will kick-start your metabolism and replenish any fluids lost during the night.

You can make this a more enjoyable experience by purchasing a decent filter jug. Or chill your water overnight in a bottle with some slices of lime and lemon.

#3. Stand-To

Perhaps slightly archaic, but I’m a Marine guy.  This goes back to the First World War when each soldier would be expected to stand on the trench fire step, rifle loaded. This would happen every morning as the dark turned to light and every evening as light turned to dark. The theory ran that most enemy attacks were mounted before dawn or shortly after dusk under the cover of darkness.

In the military we would call this ‘Stand-To’, short for ‘Stand-to-Arms’. And it is still something that we do. It’s basically a weapons check drill that you can incorporate into your morning ritual.

You’re the king of your castle and unless you can afford the luxury of an elite team of bodyguards it’s your job to protect it and everything within. Before you reach for that phone walk around your apartment and check in on your family members or guests if you have any. If you have a garden or patio, then get some fresh air and do a lap of your property – make sure everything is where you left it the night before and you don’t have any unwanted residents sleeping in your driveway.

Not only will this be more beneficial than answering an email that can wait until after breakfast, but gratifying. Just take a minute to allow that wave of security to sink in. You’ll learn to appreciate what you have and what you have achieved so you take nothing in life for granted.

#4. Get The Blood Flowing

Doing some kind of exercise in the morning is a great way of getting your blood flowing. Also doing it as part of your morning ritual will ensure you won’t find an excuse not to exercise later in the day. You might enjoy a morning run, some weights, even some stretching can be super beneficial.

Stretching is a good way to energize and invigorate parts of your body that you’ll undoubtedly be calling on during the day. Studies from The American College of Sports Medicine evangelize about morning stretching. They say it can increase blood flow to all parts of the body, including the brain. Adequate blood flow increases concentration and sharpens senses.

You might start to think that all this is eating into your morning routine, but to quote Greg Kinnear in As it Good as it Gets when Jack Nicholson complains about being evicted from his own life, ‘Did you really like it that much?’

You can incorporate stretching into your morning ritual without taking any extra time. For example, if you’re waiting for your morning eggs to boil simply spend a minute or two with one foot on the kitchen counter and attempt to arch your body over your ankle. Make sure you do it on both sides.

#5. Do Something For Your Partner

For me, I like making a cup of coffee for my wife and getting everything ready for her in the morning. Giving someone else a boost to their day will make you feel better about yours.

Is there something that your partner does in the morning that is considered ‘her role’? Why don’t you alleviate your partner of that responsibility and do it yourself? That could be anything from a household chore that she has adopted or bringing up a breakfast whilst she’s in the shower.

Do it and forget about it, rather than point score or highlight the fact you went out of your way. Your good deed will have twice the impact if they notice it first without you claiming credit. Doing this before getting wrapped in your phone will make you more present in the relationship – and don’t think that will go unnoticed.

Bonus: Write It Out

For most people writing things and jettisoning that morning mind clutter can be highly cathartic. If you’ve never written a diary before you might perceive it to be effeminate or adolescent. But keeping a morning journal is a great discipline and can help unload the superfluous thoughts that are interfering with your goals.

This form of journal isn’t designed to win any Booker Prize awards. Don’t think of it as your great novel that your kids will discover in the attic one day and publish posthumously. It’s designed to crystallize your thoughts so you’re not leaving the house with your mind behind the 8-ball.

‘But Antonio – I don’t write. Where do I start?’

Just let out an unfiltered slew of roughly 500 words before you check any messages or media feeds. Don’t be overly worried or creative – this is an uncensored brain dump.

Start by anticipating what your day could bring. Mention what’s at the forefront of your mind and don’t worry about how silly it might sound to others or yourself. This will help you marshal your thoughts, prioritize the big concerns, and even unearth some subliminal things you might have going on that will need addressing.

So there you have it – the perfect morning ritual:

• Keep your phone out of the bedroom – wake up to a real alarm clock.
• Drink about half a pint of water.
• Stand-to. Check your home and everyone in it is safe and secure.
• Exercise or stretch.
• Do something for your partner.
• Journal. Write about 500 words of unfiltered thoughts.

Then what? Well – you COULD go check social media – or you could do what I love to do in the mornings and learn something new.

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You are worth investing in, gentlemen. Better yourself and go learn something.

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