B1 中級 美國腔 160 分類 收藏
I'm the CEO of Happy
Gorilla Vegan Protein Bars.

We make vegan protein
bars that are 150% vegan.

Last year we did $11 billion in revenue.
- I think the most important aspect,
like literally the most important thing
is my morning routine.
I get up at three a.m.
every single morning

and I meditate for six hours.
After that, I'll write in my
gratitude journal for a bit,

run about 14 miles, and
after that I read two books.

I use Bulletproof Coffee
every single morning.

It's super super good for your brain
because it has butter
and midichlorians in it

and alongside that, I usually fry up about
eight slices of black pepper bacon,
a slice of beef liver,
and three hard boiled eggs

and that's why my
business is so successful.

Morning routines.
It seems that no matter
where I go on the internet,

I'm constantly seeing
articles, videos, and books

about why building a morning routine
is the most important
thing I could ever do,

how it's gonna help me build
a billion dollar business

and basically become the next Elon Musk,
but despite the over-saturation
of morning routine

related articles on the internet
and the hyperbole in a lot of them,
I do think this is an
important topic to talk about.

Building a morning routine
was actually very meaningful to me.
Now, I'm not gonna say it changed my life
or helped me build a
billion dollar business,

but it really did build some structure
into the flow of my day, so in this video
I wanna share some of
the things I have learned

for creating a productive morning routine
and also sticking with
it over the long term.

(upbeat pop music)
The first thing we gotta
tackle right off the bat

is getting up earlier and this was
really the first challenge for me
because for many many years
I was that kind of person

who would roll out of bed 15 or 20 minutes
before my first scheduled thing,
throw some clothes on, and
basically rush out the door.

I didn't have time to make breakfast,
let alone read or do
any of the other things

that I wished I could've done,
so I had to build some structures
to make sure I would
get out of bed earlier

and if this is something
that you need to do,

I do already have a video on this channel
that I'll link to down
in the description below

that you can check out for lots
and lots of tips on this subject,
but I do wanna share one additional idea
that my friend Evan Carmichael
shared with me last week

and that is to never
hit the snooze button.

This is one of those things
that seems obvious in theory,

but difficult to put into practice,
but the way that Evan framed this
really stuck in my head because he said,
"If you hit the snooze
button in the morning,

"then you are accepting that
"the first thing you do that day is fail."
That made a lot of sense to me
because if you're gonna
set an alarm for yourself,

you are essentially setting
a goal for yourself,

so instead of taking that
extra 10 minutes of sleep,

just grit your teeth, jump
out of bed as fast as you can

and make that first act of the day a win.
(upbeat pop music)
Tip number two is to start
small and track your progress.

The investor John
Templeton once said that,

"The four most expensive words
in the English language are

"this time it's different."
You're probably familiar with this.
Maybe you've failed at a gym routine
or a New Year's resolution
only to come back and say,

"This time it'll be different.
"This time I'll have more
motivation, more willpower,

"more discipline and I will win."
But this is self-delusion, right?
You don't just magically increase
your willpower reserves overnight.
You don't magically
build habits overnight.

These things take time.
In fact, one study in the UK
found that a habit can take

on average 66 days to fully
crystallize and become concrete,

so if you just jump in and try
to copy the morning routine

of someone like Elon Musk or
that blogger you read last week

the novelty might carry
through a couple of days,

but that is far short of
habit building territory

and you're probably going to derail.
Instead, pick a couple of habits
that are meaningful to you

and prove to yourself that you can
do those consistently over time.
Just stretch a bit beyond
your comfort zone and once

you've established a new
comfort zone, then add more.

Along the way, you should also have
a method for tracking your progress.
Doing so will essentially
give you a chain of successes

and you're not gonna
wanna break that chain

when you can look back on it,
so you're gonna be motivated

to keep up your morning
routine in the future.

Now, if you wanna use the app that I use
to build my routine, it's called Habitica
and it's essentially a
gamified way to build habits.

Every time you check off a habit,
you get experience points
that build up a character

and it's very Final
Fantasy-esque, like an RPG.

If that's a bit too nerdy for you
and you want something a little simpler,
there are apps like Today on
IOS and HabitBull on Android.

(upbeat pop music)
So, at this point you're
probably wondering,

okay, Tom, but what do I actually
do in my morning routine?

And we're gonna get into all
those specifics in a second,

but I wanna start this section off
with a quote from the writer Leo Babauta.
"The reason I like
having a morning routine

"is not only does it
instill a sense of purpose,

"peace, and ritual to
my day, but it ensures

"that I'm getting certain
things done every morning.

"Namely, my goals."
What I wanna point out
from that quote is that

Leo mentioned two main benefits
to his morning routine.

Number one, it gives him a
sense of ritual to his day,

some peace in the morning and number two,
it helps him make some
progress on his goals

and it's important to highlight
both of these benefits

because I personally know
people who do get up early,

but who just use that
extra time as quiet time,

as some space to be alone, to think,
and to start their morning
slowly and deliberately.

If all you wanna do is get
up early and make some tea

and then take your morning slow,
do it and don't feel guilty about it.
If however you do wanna fill your morning
with productive habits,
then a few I might suggest

include having a glass of
water right after you wake up,

meditating for five or 10 minutes,
going and doing a workout or some cardio
to give yourself some energy for the day,
and cooking a good healthy breakfast.
One thing that you should
definitely leave out

of your morning routine though,
at least for the most part is your phone.
Now, I do use a timer app
for meditating in the morning

and I also listen to
Spotify or audio books

when I'm in the gym, but
I'm really deliberate

about not looking at email or social media
or anything of that type
in the morning at all

and that's because those things
are really likely to derail me
from my habits and my routine.
(upbeat pop music)
Finally, if you wanna stick
to your morning routine

for a long period of time, then
you need to put some thought

into your evening routine as well.
When I've been derailed
from my routine in the past,

two of the most likely culprits have been
a lack of sleep and a lack of organization
and preparation for each
habit and an evening routine

can make both less likely to happen.
For example, because I go to
the gym every single morning,

I always make sure to have
my water bottle filled,

my gym bag packed and
my headphones charged

before I go to bed and
because I do these things

at a specific time each night,
I'm also less likely to stay up too late
and that gets me into
bed at the correct time

for when I want to get
up and on that note,

if you don't know when you
should be going to bed,

you can use a site like Sleepyti.me
to set when you wanna wake up
and it'll tell you when
you should go to bed

based on the science of sleep cycles.
Now, my entire morning
routine, so if you're curious,

you can keep your eyes peeled for that,
but one thing I can
mention right now is that

a big part of my morning routine
involves listening to audio books.
Not only do I often listen to books
when I'm in the gym or out doing cardio,
but I also usually listen
to them when I'm walking

to the coffee shop or I
start my day's writing

and the place where I get my audio books
is Audible, which is this week's sponsor.
Audible has an unmatched
library of audio books

in pretty much every
genre you could think of.

They also have a great
app for managing them all

and one of my favorite
features of that app

is their bookmarking tool, which allows me
to add bookmarks and notes,
which is great for nonfiction

because sometimes you wanna go back
and review things later on.
Now, if you'd like to give Audible a try
and see how it fits into
your morning routine,

you can get a 30 day free trial
over at audible.com/thomas.

That trial also comes
with a free audio book

of your choosing that's
yours to keep forever

and if you'd like a recommendation,
I'm just gonna recommend the book
that I'm listening to right now,
which is Steve Jobs by Walter Isaacson.
This book is a really insightful
look at both the history

of Apple and what made Steve's brain tick
and if you're interested in Apple itself
or the history of computing in general,
it's a great book to pick up.
Thank you so much to Audible
for sponsoring this video

and guys, thank you so much for watching.
Seriously, I appreciate
each and every one of you

and if you wanna subscribe to this channel
and you haven't done already,
you can click right there to do so.
I'm also gonna put a
couple of video suggestions

right here that you might
find interesting as well.

Thanks for watching and
I will see you next week.

Dank memes.


如何產生早上行程 (How to Create a Morning Routine (and Stick to It Long-Term))

160 分類 收藏
Ken Song 發佈於 2017 年 9 月 16 日
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