The Power Morning

What if I told you that it takes just 30 minutes of your day to completely transform your life? Sounds like a Marketing scheme I know…but no worries, you don’t have to sell your friends how-to-get-rich-fast-while-sleeping-wonder-pills. Bear with me because I’m going to show you one of the most powerful ways of giving your life a well-deserved boost.

One of the most dreadful times of the day (and I’m sure many of you can relate) used to be my morning. I remember the days at University: set the alarm to 7 am and the follow up with a cascade of 20 snooze attacks. My mantra used to be “I’m not a morning person” and getting out of bed meant the struggle was real! Then in 2014, I came across Transcendental Meditation and quickly learned the technique here in NYC. I would wake up and before breakfast meditate for about 20 minutes. At first even these 20 minutes were a real challenge because that meant 20 minutes less sleep or 20 minutes less happiness. However, after practicing meditation for a few weeks, I started noticing changes: more focus, less stress, and more energy. At that point, I fell in love with meditation and gladly exchanged these 20 minutes for so many benefits. 

Now, I’m not here to promote Transcendental Meditation and I’m also not saying that those are the 20 minutes that will completely transform your life although meditation plays a big role in it. This was only the beginning to a much more powerful tool that would set the foundation for a life on my terms! 

If you are dealing with stress, lack of motivation or energy, this tool will greatly help you make a difference. Scientists and super successful entrepreneurs mutually agree: the morning is the most important time of the day. It is the time that sets the tone for the day and it is crucial to your well-being and success. 

 The power of NO morning routine...

The power of NO morning routine...

But why should I have a routine? In short because making it part of your routine won’t use the mental capacities to make a decision whether to do it or not. If it remains outside of your routine, you will feel tired and unmotivated in the long run.

So, here it goes, The Power Morning!

Based on 4 individual small routines, I will list the things that can help you take control and feel much more energized. Keep in mind, the order can be changed but I strongly suggest to start with the exercise to give yourself a boost when coming out of bed.

Exercise

In order to get out the fatigue of the morning and boost your metabolism, one of the things I do at the very beginning of my Power Morning is hitting the gym. I begin by drinking a glass of water and then make my way to the gym. Once I have arrived I’m fully awake and ready to call out the Schwarzenegger in me! If you don’t want to go to the gym in the morning, I suggest you do a 5 minute HIIT workout. Here is a good example I found on Youtube. You can always switch things around but those 5 minutes are crucial. 

Benefits: 

  • Boosting your metabolic rate and therefore burn more calories during the rest of the day
  • Higher focus
  • Better mood due to endorphins (the happy hormones) being released 

Meditation

After I come back from the gym, I take a quick shower and then get ready for my meditation. It takes me about 20 minutes and I wouldn't miss a single day. The benefits are numerous and this truly helps you to go into a deeply relaxed state. If you can’t afford a meditation course, I suggest starting with a breathing exercise and just focus on your breath for 10 minutes. More info right here. Our minds are constantly at work and trying to get rid of the habit of overthinking can be very hard. Meditation has helped me to do just that!

Benefits:

  • Less stress
  • More focused 
  • More energy 

Gratitude

Once I’m done with my meditation, I switch over to 5 minutes of gratitude. I usually focus on 3 things that I’m most grateful for: my family, my health and being alive in this marvelous world. It may seem like a small and not very important tool but the incredible power of gratitude has been studied by many scientists. Take a look at this video that shows the effect of words, sounds, and videos on water. In my life, gratitude has helped me shift my focus from the things that are missing to the things that I already have. Not only has this allowed me to have a much healthier outlook on life but also reduced stress and increased my happiness. Here is another article that shows more of the benefits. I cannot emphasize the importance of gratitude enough and will write a special article dedicated to the topic. If you express gratitude on a daily basis, your life will change for the better.

Benefits:

  • Shift your focus towards the good things in life 
  • Feel better
  • Improves your physical health!
  • Improves your relationships 

Remember a state of gratitude does not make space for negative energies. Gratitude is one of the most powerful cleansing tools for your mind. 

Visualisation

Once I’m done with my 5 minutes of gratitude, I switch to the most fun part of The Power Morning: Visualisation. Here I create a picture in my mind and envision the future the way I would like it to be. In just 5 minutes I highly focus on seeing myself already achieving a certain goal like traveling the world or flying around like Superman (let me know if you can help me achieve this goal).

This may sound stupid and like wishful thinking but actually, many of the most successful people on this planet have done this daily (Jim Carrey, Oprah Winfrey, Will Smith, Muhammad Ali and Michael Jordan just to name a few). The way you should go along with it is to really picture all the details, seeing people engage with you and treat you as if you had already achieved your goal. How will you feel once you have achieved this goal? What will you do then? How will people talk to you? The more detailed you can be, the better the outcome. This greatly helps to reduce stress levels because you are creating a picture of achievement in your mind. Many times people will stress about the future and let anxiety overcome them. If you can’t see yourself achieving the goal, how do you expect to know when you are there? It’s a fun experience and I promise you will find many more benefits once you have done this daily.

Benefits:

  • Boost in motivation
  • Stress decrease 
  • Shift in focus

The Power Morning has helped me to build a strong routine, which allowed me to build my foundation in life. Yes, I have bad days and get stressed out but this routine is my safe place and I accredit many achievements to this simple trick. It may be challenging at first and you don’t have to do everything at once. Try implementing these tools more and more as you play around with it. All it takes are 30 minutes in which you can decide to change your life for the better!

The key here is consistency and not giving up. Just like small acorn will one day become a mighty oak - the first step to a more powerful life begins with your alarm clock in the morning. 

Much love,

Mario