Would you love to have more MORE ENERGY every single day.
Would you love to wake up refreshed, energized and instantly jump out of bed? Would you love to live every day as your best self, for every day to be productive and enjoyable? Would you love to feel energised and ready to go, the second your alarm goes off?
It’s easily possible, way easier than you think, and getting to this place takes a lot less time than you probably realise…
Let me ask you a question: did you set new year goals?
I hope so. While new year goals are often set a little ‘erratically’, I still love them – having a goal, even if it’s just one goal, and even if it breaks all of the rules in the goal setting rule book (yes, there is one), is still better than having no goals at all.
I’m not going to turn this into a guide on goal setting… that’s for the Tony Robbins goal setting guide last week…but what I am going to say is, if you have set any goals, anything like:
- Losing weight
- Making more money
- Spending more time with the kids or your partner
- Learning a new skill
- Attaining a new thing (house, car, boat, holiday, guitar, dress, pair of shoes…)
- Contributing to a charity
- Growing your business
- Or anything else (or all of the above)
…then you’re gonna need ENERGY.
That’s a fact.
Without energy and without feeling health and vitality, every day is harder, your concentration and focus isn’t as good, you lose your zest…and getting to that goal is ten times harder.
My 10-Minute Morning Energy Ritual
Getting more energy is easier than you might think.
And in my experience, a huge part of living with ENERGY is starting the day right.
When you start the day wrong you make everything ten times harder.
….if you skip breakfast or have an acidic breakfast you start a blood sugar spiral that has your energy dipping all over the place.
…when you begin the day in a hurry your stress levels and anxiety levels cause you to make decisions on your work, priorities, actions that have a knock on effect to the rest of your day (and week, and year).
…when you start the day by hitting snooze for the tenth time and drrraaaag yourself out of bed, your slow movement creates a low mood (remember, emotion is created by motion).
….and when you start the day without nourishment you put your body under severe stress to operate and function after an 8 hour fast that all of your energy is taken up by just getting from a to b…
Forming a New Habit: The Power of Doing Something Simple Every Day
Getting to your best every health, energy and body is a lot easier than you’ve been led to believe. One of the most powerful things you can do to make this process easy and effortless is to optimize the things you are already doing daily.
I call this ‘habit-hacking’. Sounds weird but let me explain.
If you want to form a new habit, or behaviour, the easiest way to do this is to link it to an already existing behaviour.
For instance, when I am coaching people who struggle to drink enough water each day, I tell them to link the hydration habit to something they’re already doing each day. If they clean their teeth twice per day, then link hydration to this – so they have a big glass of water before or after each teeth cleaning session.
By optimizing the things we do DAILY already or switching unhealthy daily rituals to healthy ones – we get success on autopilot…it’s almost an overnight success.
And that’s what we’re doing here. We already have a ‘wake up ritual’, but at the moment it’s not optimized. So let’s change that, make it work for us and set ourselves up to WIN!
So Here’s is How to Do it RIGHT: 14 Minutes-a-Day to Energy, Vitality and Positivity!
Morning Ritual #1: Get Straight Up!
Time Taken: 5 seconds
This is super important. You have to (HAVE to) get straight up, as soon as your alarm goes off. This is critical. After a very short amount of time (less than a week) you’ll notice that you start to wake up before your alarm goes off anyway, and this is your chance to push back your wake-up-time even earlier if you want to have more time in your day.
By getting up immediately you’re sending the message to your body that you are ready to start the day, be alert and get moving. This is really important. (note: I have made it my ritual to SMILE as soon as I humanly remember, but I understand if this may feel a little silly for you).
If you wake up before your alarm already, then simply get up as soon as you wake up!
I have written a whole guide on How to Get Up Early here, so you can check that out if you need more help with this.
The best piece of advice I can give you to help you to get up as soon as you wake up is this: get excited the night before. You know how easy it is to get up when you know the second you wake up that you are doing something truly exciting that day (maybe going on a holiday, getting a present or it’s your birthday – you know the kind of thing I mean). The second you wake up you know it in every part of your body and you leap right out of bed – no matter how tired you are.
You can do this whenever you like! You just have to get excited about something the night before that you’re going to do the next day.
And according to Ayurvedic principles, waking up at least 20 minutes before sunrise is optimal for your energy and vitality. Vata energy fills the atmosphere in these pre-dawn hours and since vata is known for movement, this is the best time to be up and active!
Morning Ritual #2: Super-Hydrate, Straight Away
Time Taken: 30 seconds
This is critically important – as soon as you’re up, head for the water.
A glass of warm lemon water is great and ionized, alkaline warm lemon water is even better! This continues the Ayurvedic principles from ritual #1 above.
Your body has been through an eight-hour fast, it is dehydrated. You simply have to get those cells hydrated again before you expect your body to move, get active, process, detoxify, metabolise and give you energy. Running on caffeine from the moment you wake up is insane. This is a rapid move towards having NO energy for the rest of the day.
So as soon as you’re up, get to the water. Drink at least 300ml of water, preferably 500ml. You’ll feel the difference right away.
I personally LOVE getting onto the ionized water straight away because it’s alkaline, antioxidant rich and microclustered (meaning it hydrates my cells 10x better than tap or bottled water). Gotta love the power of the ionizer.
Morning Ritual #3: Move Your Body (Emotion Created by Motion)
Time Taken: 3 minutes
Continuing the Ayurvedic theme, the next step in the ritual is to get moving. Remember, the vata energy is all about movement, so this is perfect. The movement you do is totally up to you. It could be a quick walk, some stretches, a quick bounce on the rebounder, or my personal favourite, to practice the Sun Salutation:
This gets me stretched out, feeling alive and incredibly positive within 5 minutes of waking up!
Morning Ritual #4: Breathing Exercises for Detox, Cleansing and Power
Time Taken: 5 minutes
This is super-cool and super-simple. It cleanses your lymphatic system (one of your body’s main detoxification systems) and gets you centred.
I first learned this from Tony Robbins at UPW in 2003 and have been doing it ever since. It’s as easy as this:
- Sit in a comfortable position with good posture, get centred
- Breathe in for a count of 4
- Hold for a count of 16
- Breathe out for a count of 8
This 1-4-2 pattern can be done in any multipliers – you could do in for 10, hold for 40, out for 20 if your lungs are up to it!
I repeat this breathing pattern 10-15 times….and while I do it, I concurrently do ritual number 5 below…
Morning Ritual #5: Gratitude, Visualisation & Self-Love
Time Taken: 0 seconds (you do it while you’re doing the breathing exercises)
This is my favourite part of the morning ritual, it centres me, has me feeling focuses and REALLY sets up my day to be a success.
- Gratitude: I think that this is a massively undervalued state to be in. So little of our time each day is spent feeling gratitude, but if fills you with positivity to do so. All of my stresses disappear when I focus on gratitude. I love it.So for 2 minutes, with my eyes closed, I think about all of the things I’m grateful for in my life. My little boy, my partner, our life together. I picture my family, I picture us having happy times. I picture my friends and happy memories of us hanging out and having fun. I feel gratitude for information, ideas, technologies and comforts I have in my life. I feel grateful for being born into the life I have and how it could have been so different if I was born into a different time or a different country or culture. I feel grateful for the freedoms I have. It could be anything – feeling the emotion is what’s important.
- Visualisation of What I Want to Create: this is POWERFUL. So for the next 2 minutes I visualise my most important goals as if they’re already done, and in as much detail as possible. You could picture your body looking exactly how you want it to look, or picture yourself seeing some financial result you want to create. Whatever your goals that give you the most juice – picture them as DONE!
- Self-Love: not as weird as it sounds I promise. Just as simple as, for the final minute of the five, I think about myself in the most positive way. I sometimes focus on the things about myself I like the least and tell myself their great. Just focusing on how much you love yourself and believe in yourself is powerful.
This is what Tony Robbins calls NET time, with NET standing for No Extra Time required. Do this while you’re doing your breathing and you’ll be feeling AMAZING!
Morning Ritual #6: Nourish Your Body Right Away
Time Taken: 6 minutes
Finally, I simply HAVE to start the day with a healthy meal. It is an investment in myself and sets the tone for the rest of the day.
I will almost always have an alkaline green juice (see recipe here for my big-bad alkaline green drink) or an alkaline smoothie (smoothie recipe here) before breakfast (and often some alkaline mineral salts too, it’s part of my 5-Minute-Acid-Crusher routine, more on this soon…), and then make sure breakfast is nutrient-rich, alkaline and delicious.
A lot of people when they’re first starting the alkaline diet have a difficulty with knowing what to eat at breakfast, so here’s my “Alkaline Breakfast Recipes” post to get you started.
My breakfasts can include anything from ‘alkaline’ oats on the traditional side, through to a full veggie breakfast on the more ‘advanced’ end of the alkaline scale. But whatever I choose, I know it is nourishing, energy giving, alkalising and revitalising.
Starting the day with a typical ‘Western’ breakfast is a horror show, from an energy point of view. Eggs, bacon, toast, coffee, milk, cereals, cheese, jam, breads, pastries….all acid-forming, energy-robbing, blood-sugar-spiking mayhem.
PLUS, I know that by having an alkaline vegetable juice, I’ve already had over 7.35 serves of fresh vegetables before I’ve left the house! It makes the rest of the day’s nutrient intake a bonus!
That’s My Morning Ritual to Get me Energised, Nourished and Feeling Sensational…Before 6:30am!
- Get straight up and smile
- Get grateful and visialise success
This will have you feeling absolutely amazing – even if you only cherry pick your favourite three parts of this ritual and build up to the rest, you’ll LOVE IT!