“To summarize, the morning ritual is as follows: (1) wake up at the same time, (2) don’t check your phone, (3) boil some water and squeeze a quarter of a lemon into it, (4) meditate for five minutes, (5) read a positive affirmation that you’ve written on a Post-it note and repeat a few times throughout the day. Spending ten to fifteen minutes in the morning sets you up for an entirely different way of being and prevents cravings later in the day. Do the same thing every day for thirty to forty days to make this process automatic.”