The Morning Routine Tested by Millions

My Morning Routine

My backed by science morning routine.

I studied biochemistry at University and have always been interested in finding ways to reach my cognitive peak as early in the day as possible.

For the better part of a decade, I've tested all sorts of morning routines, continually refining my approach with recommendations from the likes of Peter Attia and Andrew Huberman.

Lately, I've settled on what I think is my optimal routine, and it goes like this.

6.45 AM - I get up, have a glass of water and use the bathroom.

6.50 AM - Then I put on my morning 'get up' playlist.

6.52 AM - Next, I jump in the shower with warm water for one minute and then cold water for 3 minutes.

• This spikes my adrenaline and positively affects my focus and concentration for up to three hours.

7.00 AM - I then take a brisk 10-minute walk around the block.

• Sun exposure increases cortisol, our wakefulness hormone; combining this with exercise gives you an added boost of adrenaline and cortisol.

7.15 AM - I follow my walk with a 10-minute guided meditation using the Waking up app.

• Research shows mindfulness activities correlate with improved concentration and focus.

7.20 AM - After meditation, I put on a 40HZ podcast for five minutes while starting my first task for the day.

8.15 AM - Roughly 90 - 120 minutes into my morning, I have my first cup of coffee for the day.

• It takes our body this long to reach our physiological peak, which is why I wait this time until I have my first dose of caffeine. Otherwise, we are more likely to experience the dreaded afternoon crash.

11 AM - I eat my first meal just before typical lunchtime.

• Time-restricted eating is proven to offer many physical and mental benefits.

Our bodies drive our minds, so I like to prepare mine accordingly to do my best work.

Notes: "If greatness is our aim, if we want to be productive, courageous members of society, we need to take care of our bodies. Not just in the gym but in the kitchen too. A healthy diet and not abusing drugs or drink, does much of the heavy lifting. You are a high-end race car. Fuel accordingly." - Ryan Holiday

Point Everyone In One Direction

How to make it easier for people to become your customers.

To get more customers, make it blatantly obvious what you want them to do after their first interaction with your business.

Many businesses make the mistake of giving potential customers too many options.

Like restaurants with 100's of menu items, when you give your customers too many choices - they will default to the least risky bet.

If your website has a book now button, a contact us button, and a FAQ page - most people will head to your FAQ page, then get distracted by their cat and forget you ever existed.

The easiest way to solve this problem is by making sure all roads lead to Rome.

If you want them to book a call - only give them the option to book a call. If you want them to send you a message - only provide them with the option to send you a message.

This is why landing pages are so effective - they only give people one way to proceed.

And this extends way beyond just your website.

It's your email signature, social media profiles, physical store, voicemail, and so on.

At World Fitness, all roads lead to a "free trial" at K&J Growth, a "discovery call", at Rugby Bricks, "visit our store".

Notes: Make it obvious and easy what you want potential customers to do next and many more will.

ENTREPRENEURS IDEAS

THIS WEEKS THOUGHT

Aim For Position Rather Than Luck

How I think we should approach luck

There's a new breed of social media intellectuals who believe we can increase our chances of getting lucky.

But that's a bit silly, isn't it?

Luck, after all, is just a conversation-friendly name for randomness. Meaning something we can't predict, explain nor purposely manufacture.

See, when things 'happen', they are neither good nor bad; they just happen. And we give these things a label like good luck based on how they affect us.

One man's loss is another man's gain, so to speak.

So what we can do through good positioning is improve the likelihood that that luck is ours to gain.

There are three ways we can improve our position.

• With relationships

• With money

• With skill

Those of us in good positions end up taking advantage of others in poor positions.

People with a lot of money on hand during economic downturns can profit from mortgagee sales, business liquidations, etc.

People with excellent marketing skills make a killing every time a new underpriced platform pops up, like google ads and Facebook ads in their heyday. While traditional businesses falter.

When governments announce new funding initiatives, you can bet your bottom dollar that those in the know, i.e. those with the right relationships, will benefit. You could call that corruption and ignore it or realise it is good positioning.

Notes: Luck happens - how it affects us depends on our positioning.