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As Walt Disney once said: The two most important days in your life are the day you are born, and the day you figure out why.
Walt Disney Quote
On the contrary, when I decided to wake up at 5 a.m. in October 2009, I didn’t know anyone (personally) that had chosen to wake up early without being required to. My inspiration was Robin Sharma and his 5 a.m. Club. I had to hear and ponder about this idea of waking up early at least 7 to 8 times in a period of about 4 to 5 years before actually putting it into practice.
Robin Sharma 5AM Club
I discovered the fact that almost all great leaders in a wide range of fields wake up early in the morning. From Richard Branson to Tim Cook to Howard Schultz to Oprah to Michael Phelps and Serena Williams, they all are early risers, mostly waking up before 6.00 a.m.
Famous people who wakeup early
The answer is because they want to be those people who set things in motion. They want to be proactive. They want to initiate things and make things happen. If you are asleep when your team is already up, you will be playing catchup all day long. You will be on defence, not offence.
Waking up early puts you on offense, waking up late puts you on defense
These 3 things are: Getting the Best Sleep Practicing the Morning Ritual Waking up at 5 AM
The 3 cornerstones to a great,incredible,amazing life
Start by de-cluttering your room and creating a clean and relatively ordered space. Arrange your furniture in a way that feels natural and visually pleasing to you. Keep computers and TVs out, so that you come to know your bedroom as a haven for sleep, free of distractions.
Keep electronics out of your bed room
Darkness is needed for a good night's sleep. And the more darkness there is, the better. If you are having trouble sleeping and your bedroom is not totally dark when you try to sleep, you should take steps to eliminate or, at least, reduce the light. Sleeping in complete darkness is important in one getting a good night's sleep because darkness increases the production of melatonin. Melatonin is a hormone produced by the pineal gland in the brain and controls the body’s sleep cycle. Melatonin is believed to cause a person to fall asleep faster and sleep better.
Sleep in complete darkness
To achieve complete darkness, use a Sleep Mask The first time I saw someone wearing a sleep mask on an airplane, I found it a bit odd. However, I changed my perception and now I believe that these people are brilliant. It’s so difficult to create a completely dark sleep environment when you’re traveling or when you want to power nap at the office and it’s hard to believe the solution to this problem is so easy. Search amazon.com for the following phrase “Bucky Eye Mask”. It has a 4-star rating.
Use a bucky eye mask
In order to cancel all the unwanted ambient noises, use ear plugs Ear plugs are used very rarely, but they are extremely useful if you want to increase the quality of your sleep both at home as well as in other spaces where sleeping would be impossible. You put the ear plugs in, pull your sleep mask over your eyes, and this is how you turn any waiting period into a refreshing and productive use of your time. You can search amazon.com using the following phrase: “Hearos Ear Plugs”. It has a rating of above 4 stars.
Use heroes ear plugs
Optimal Temperature The ideal sleeping temperature that is recommended by every study I have found ranges from 60 to 68 degrees F (or 16 to 20 C), but most studies recommend setting your thermostat to about 65ºF (18.5ºC)
The optimal temperature for sleep is 65 degeess
As a general idea, The American Academy of Sleep Medicine suggests: “think of the bedroom as a cave; it should be cool, quiet, and dark.”
Your room should be cool,quiet and dark.Like a cave.
The easiest way to keep in check all the bedroom variables: Cube Sensors (Koto) Of course, you can monitor a lot of the existing conditions in your bedroom by yourself, but if you have a busy family life with a spouse, children, and maybe even pets, you know things can get crazy.
Buy a koto cube sensor to monitor sleep
Get 30 minutes of sunlight Light sends your brain the signal that it’s time to wake up. This aspect is most likely obvious for everybody who’s turned on the light in the middle of the night and then had problems getting back to sleep. What’s not so obvious, however, is the fact that exposing yourself to natural light at other times, especially during the first hours of the morning, can actually help you sleep better at night.
Get 30 mins of sunlight
Your body’s clock is the most receptive towards sun light in the morning, between 6.00 a.m. and 8:30 a.m. Then, it practically resets your internal clock, which regulates the sleep-wake cycle.
We are most receptive towards sunlight between 6 and 830 AM
Drink enough water Amazingly, an estimated 75% of Americans are chronically dehydrated! Simply eating water rich foods and drinking more water could be one of the healthiest changes you can make to bring about better sleep and to improve your health. Water makes up about 60% of your body, 75% is in your muscles, and 85% is in your brain. Water is essential for almost all of your bodily functions, especially the brain function. So, it shouldn't come as a surprise that being dehydrated may disrupt healthy brain function while sleeping.
Drink a lot of water
Exercise for 30 minutes Another determining factor for a restful sleep is exercising during the day. EVERYBODY who exercises has far fewer problems with their sleep pattern BUT what’s even more interesting is that people who are in great physical shape need less sleep! Why? Because their bodies regenerate much more quickly and they resort to other sources of energy besides sleep. Most people recharge energetically just by sleeping and, therefore, lose the opportunity to gain vital energy through physical exercise.
Exercise for 30 minutes every day
If you want to sleep the “exact” optimum amount of time every afternoon, follow these steps: Grab a set of keys or a small metallic object; Sit or lie down in a comfortable position but extend the hand that’s holding the metallic object outwards, away from the bed or armchair so that after you fall asleep, the keys or that object, will fall to the ground on a hard surface and produce a loud noise; Right when your hand relaxes, you enter the deep sleep phase and this is the best time to wake up before your body starts producing analgesics for the fourth stage of deep sleep.
Metallic object nap
The most important element that your brain needs so as to enjoy adequate sleep is a substance called tryptophan. It’s the raw material that your body uses to produce serotonin and melatonin – two substances that induce sleep. Hence, you should avoid meals rich in protein – which stimulate the brain – before going to bed.
Trypophan is the raw material so your body can produce serotonin and melotonin
No screen time after 8:00 pm (TV, laptop, tablet, phones) - Smartphones, tablets and computers radiate a blue light, which prevents the release of melatonin in your body. Melatonin, a hormone that helps you fall asleep, should be released at the right time so that you fall asleep quickly each night.
No screens after 7am
Another option, though less convenient, is to wear blue-blocking sunglasses, which can be useful if you absolutely must look at any of these screens before getting some shut-eye. But all in all, simply limiting your exposure to blue light altogether before bed is probably the better idea.
Get blue light blocking glasses
The solution I have found is to set an alarm clock for going to bed. This works differently than the alarm clock I use for waking up because I don’t set the alarm to ring at the exact time that I’m supposed to close my eyes, rather I set the alarm 30 minutes earlier so that I have enough time to finish what I have started.
Have a going to bed alarm clock
Just like adults, children can self manage much better when things are predictable and you set boundaries neither of you will be tempted to negotiate later.
We self manage better with predictability and boundaries
Step 1. Review of the day (10 minutes) Begin the 30 minutes of your bedtime routine with a review of the day. I recommend you do this in the bedroom to benefit from the three helpful elements: the bedside lamp, the music, and the rubber band.
Review your day every night
The questions are the following: What worked today? (at least 5 examples) What didn’t work today? What have I learned today? (at least 3 examples) What will I do differently tomorrow? What am I grateful for today? (at least 5 examples)
Questions to ask in your nightly review
“There is no need to go to India or anywhere else to find peace. You will find that deep place of silence right in your room, your garden or even your bathtub.” (Elisabeth Kubler-Ross)
Peace quote
“Forgiveness is the fragrance that the violet sheds on the heel that has crushed it.” (Mark Twain)
Forgiveness quote by mark twain
The 4 affirmations you’ll repeat while feeling the corresponding emotions are: I release any negative emotions or thoughts that I have gathered throughout the day. I am grateful for everything I have learned and I am content with everything I have accomplished today. I will have a restful sleep and an excellent day tomorrow. I’m relaxing more and more and I’m getting ready to fall asleep.
Affirmations to say before sleep
Make yourself a nice cup of jasmine tea and add honey to help your body release melatonin. This substance will induce a state of sleepiness that will help you fall asleep; Alternatively, you can drink chamomile, anise or caraway tea; Relax and practice visualizing your body from head to toe; Listen to relaxing music. There are a lot of playlists of this type on YouTube. Just search using the phrase “music for sleep”.
Things to do to help you relax before sleep
The Great Sleep Checklist: A. During the day Did you wake up this morning at the time you had planned to last night? Did you manage to wake up immediately after the alarm clock went off? On a scale of 1 to 10, how rested did you feel this morning right after getting out of bed? Did you expose yourself to natural sunlight for 30 minutes between 6AM and 8:30AM? Did you drink at least 67 fl. oz. of water during the day? Did you exercise for at least 30 minutes today? Did you avoid drinking coffee after lunch?
The great sleep day checklist
B. At night, before going to bed Did you set out to be in bed by 10PM? Did you set your alarm clock 30 minutes before the hour you would like to be in bed by? Did you eat at least 4 hours before going to bed? Did you especially eat vegetables and fruits that stimulate the production of melatonin (bananas, nuts, kiwi)? Did you avoid drinking alcohol, coffee, eating chocolate or smoking before going to bed? Did you set your alarm clock so that you were able to sleep between 7 and 8 hours? Do you have a pillow that helps you relieve any tension you might feel along your spine? Do you have a quilt
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The great sleep night check list
The topics of your gratitude can include: health, spouse, children, money, clients, parents, friends, knowledge and things less obvious such as... hot water, food, shelter, a bed, clothes to wear, your eyesight, your ability to walk, the fact that you live in a peaceful country, that you have freedom of speech and the freedom to pursue your dreams.
Topics to focus on in my gratitude journal
it gives you a lot more energy and a feeling of well-being – lemons are the only known foods that contain negative ions, which help release all of the tension and negative energy that has built up inside your body. Moreover, the smell of lemons improves your mood and can also help diminish your anxiety and depression levels. it freshens your breath and keeps your gums healthy – it protects against gingivitis and it helps fight off toothaches. ***Note: It can, however, damage your teeth’s enamel, so I recommend you drink this beverage using a straw and then rinse your mouth with some plain
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Lemons are the only food that contains negative ions
The mind possess this strange habit of being either in the past or in the future, and almost never in the present. But the body is always in the present, so, becoming aware of the breathing is an easy way to stay in the “here and now”. After trying many types of meditation practices, I came to the conclusion that the simplest and most effective is The Ho’Oponopono meditation. Dr. Hew Len teaches Ho’Oponopono which is the ancient Hawaiian system of healing, problem solving and transformation. You can read in detail about this system in the book “Zero Limits”.
Zero Limits Dr Hew Len
How do you do this? Relax with eyes closed. You don’t need to be in a meditation position. It’s ok to sit up with the back straight. You can even sit on a chair. Inhale through your nose gently while counting (Count in your mind 1234567). Hold your breath for seven seconds (Count in your mind 1234567). Exhale up to a count of seven (Count in your mind 1234567). Hold your breath for seven seconds (Count in your mind 1234567). Do this for seven minutes. Slowly open your eyes and notice how clear and balanced you feel!
How to do the Hawaiian meditation
It’s quite easy. Go online to amazon.com and order for the “EcoXgear ECOXBT”. As a disclaimer, I am not getting any commissions on any products that I recommend. You can hang it in the shower, using the hook that it comes with. It works on batteries so you don’t have to worry about being close to an outlet. It works with iPhones and Android phones as well. Send me a request at dan@thebasicfundamentals.com and I will send you the MP3 file, which you can put on your phone and listen to it while you take your shower.
Order the ecoxgear
7. Journaling What is it? It’s the easiest way to stay connected to your true self, to the best version of yourself. Why is it great? It’s an excellent habit since, as you probably already know, all the resources that you need are within you. Turn your attention inwards and find the significance of everything you do. Journaling might also be called the act of thinking in writing.
Journaling is the best way to stay connected with your true self
A few years back, I heard a quote that I still remember every time I see my journal: “Great ideas will visit you only once. You’d better capture them, or you’ll lose them forever”.
Capture your great ideas
What would I dare to do if I knew I could not fail? What am I assuming about what’s possible and impossible? What hill am I willing to die on? What brings me joy and fulfilment? What revolution do I want to lead? I imagine myself 12 months from now. What is one thing I’m glad I did? What do I enjoy doing so much that I’m very good at and obtaining remarkable results? Who do I admire? Who are my mentors? Why? When was the last time I delivered more than was asked of me? What motivated me to do so? When was the last time I lost track of time and entered a state of flux? What was I doing at the
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31 Journal Prompts
How do you discover the most important goal of the day? Make a list of 5 goals you would like to accomplish today. Open the www.onlyone.io application. Enter those 5 goals into the application. The application will have you compare these goals two at a time. Choose from each pair the most important objective. At the end, the application will generate your list of objectives based on the choices you have made but, most importantly, it will show you what your main goal for that day is. You then send the resulting list to your email address so that you have it handy and you are able to accomplish
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Www.onlyone.io
If today were the last day of my life, would I want to do what I am about to do today? If the answer is YES, go on (Steve Jobs used to ask himself this question every day). Would I want to call my best friend at the end of the day and brag about this accomplishment? Will this goal count five years from now? What advice would “X" (mentor) give me on accomplishing this goal? How could I reach this goal for today if I worked for only one hour? What is a completely different way of achieving this goal?
Questions to ask about your goals
Brian Tracy recommends the following process: Grab an organizer or a special notebook (you can also use the same Moleskine notebook you rely on when you answer your daily question); Write 12 goals you would like to accomplish during the next 12 months; Write these goals using the present tense, in the first person, and also set a time constraint (for instance, I am making sales worth $100,000 by March 31st 2016); Each morning write your list of 12 goals WITHOUT looking at what you wrote the previous day; Repeat this process for the next 30 days and you’ll notice how your goals will get
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Brian Tracy Goal Sifting
What compliment have you never made to your spouse? What is one trait of your partner that you are glad the he/she has, because you lack it? In what way has your spouse surprised you pleasantly in the last few days? Why do you appreciate that? What compliment would you like to receive from your spouse, so that you can offer it first... or if you like something more straightforward, you can use one of these: You inspire me I love to hear you laugh You are my biggest treasure; I feel rich every day! Your gorgeous smile can lighten up my darkest day You amaze me with your... You light up my life
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Questions you can ask before you send a love note
50 Reasons to Wake Up at 5:00 A.M. You become a one percenter, the most productive group in the world! It’s a select club and it’s an honour to be a full member. You have the opportunity to spend quality time with yourself; you put yourself first, because you deserve it! You’re the most important person in your life. Nobody’s awake at that time to bother you with phone calls, emails, texts, etc. You can train for a marathon. In this sense, I really admire Andrei Roșu. In his own words, without waking up early in the morning, the 7 marathons and the 7 ultra marathons he ran would have
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50 Reasons to wake up at 4AM
“If we are together, nothing is impossible. If we are divided, all will fail.” (Winston Churchill)
Winston Churchill Quote
What is one of the most important ways to make sure you are consistent with your purpose, which also works for waking up early, or when it comes to any other habit? Having a wake-up partner! Surely you know the saying: “Two is better than one...” Why does it work? Because it addresses the main obstacle when it comes to adopting a new habit, inconsistency. That is, today I will do what I set out to do... tomorrow I won’t, I’ll see if I’ll feel like it two days from now, so on and so forth... When you have a trustworthy partner, each of you can support each other during difficult times. Best
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Have a wakeup early partner
How to apply this principle: Find one person amongst your coworkers, friends, etc. who wants to wake up early in the morning! Set a wake-up time. Establish your form of communication – phone call or SMS. Identify which one of you will be the person to initiate the contact during your first week. Then switch. Set the waiting interval after which, in case the designated person for the week does not call (for instance, if after 5 minutes that person doesn’t call), the other person can call them or text them. Find 2 questions you can ask each other in the morning to help your brain wake up faster
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Questions to ask your wakeup partner
1. Who do I want to become? How would I describe myself? I’m a morning person. I’m someone who allots the most precious time interval to myself. I’m part of a very select group of successful people. I’m an active person and not a reactive one.
Who do I want to become?
2. What limiting beliefs do I have at this time? Why do I think they’re true? I’m more effective if I work during the night and I don’t get enough rest if I wake up so early. I can’t wake up in the morning because I’m not used to it. I can’t find the willpower to wake up so early. Not even the birds are singing at 5.00 AM. I can’t change my lifestyle to implement this habit.
What limiting beliefs do I have?
3. What new beliefs could I adopt in the shape of affirmations that will help me evolve? I always wake up early and enjoy that particular day as much as I can. I always get out of bed after the alarm clock rings. I have a lot of energy and I feel very motivated because I wake up early in the morning. I wake up and I’m productive while others are still sleeping.
What new belief can I adopt?
What is my profound need? Why would I adopt such a habit? I need to organise myself and my energy optimally to achieve all of my goals. I want to start the day by allotting time for myself because I’m the most important person in my life. I want to be a role model for my family and friends. I want to see how high I can go if I practice the habits of people who are already successful.
What is my profound need?
