Life
Improve Your Focus in 9 Minutes or Less With This Morning Routine
It’s your body’s job to house and protect your brain, but did you know that you can also use your body to strengthen your mind? In this article, you’re going to learn how to use your body to ignite your day. This short morning ritual can be done in under 9 minutes (including showering), and will set you up to crush the day!
A strong mind-body connection helps you stay focused by synchronizing your thoughts with your body. When your brain and body are both on the same page, staying on task happens naturally. You’re also going to learn why your brain loves movement, and how to engage your body in a way that fuels your brain. The more movement you expose your body to, the more exercise your brain gets at processing information. In short, more movement and exercise equals a healthier brain. Let’s get after it.
Give Your Brain the Movement it Craves
The more practice your brain gets at processing incoming sensory input the better. Stick to this short 9-minute morning routine for just 5 days and feel the difference. Laser-sharp focus? Yes, please! You should notice that it’s easier to stay locked-in throughout the day when you snap your body to attention first thing in the morning.
Start taking action right now with this simple routine. You might not have the time in your schedule for a full-on workout, but we all have a few minutes to invest in ourselves. One of the best ways to jumpstart your brain is by getting an explosive start with movement. Since all healthy movement starts with quality breathing, we’ll start there first.
Here is the whole process which will take less than 9 minutes:
1. Take a Breather
This exercise borrows heavily from the Wim Hof method. An absolute force of nature, Wim Hof is a true explorer of the human condition. His personal development exploits have literally rewritten the science textbooks. Through breathing exercises and cold exposure, he’s proven in clinical settings that it’s possible to consciously control the autonomic nervous system.
How did Wim Hof prove this? He can maintain his core body temperature in freezing temperatures as well as avoid getting sick when injected with large amounts of harmful bacteria. Not only that but in one experiment, he was able to train a small group of students with no previous experience to do the same. All with breathing exercises and cold exposure therapy!
Deep breathing is a great tool for grounding yourself in moments of high stress. While you sleep, your breathing is shallow, as most sleeping positions restrict the expansion of the diaphragm, chest, and stomach. That’s why the first step in preparing for the day is to warm up your diaphragm and gain access to the full depth of your breathing.
This way, when you need to calm yourself with a deep breath, your body is ready for it. When your alarm goes off, hop right out of bed. Stand in front of the mirror, and take in thirty deep breathes, bringing as much air as you can each time, and emptying your lungs fully when you exhale. Do this at whatever pace feels comfortable.
On the final exhale, push all the air out of your lungs and hold for 10 seconds, then breathe in as fully as you can and hold for another 10 to 15 seconds. The final holding phase stretches your stomach outwards so you have better breathing mechanics throughout the day. If you find yourself having to pause to yawn, that’s a good sign; it means your brain is waking up.
Repeat 3 times. Breathing in this way improves brain chemistry by increasing the expression of BDNF (brain-derived neurotrophic factor), a protein critical to memory and learning.
“When you are at home, even if the chicken is a little burnt, what’s the big deal? Relax.” – Jacques Pepin
2. Test Your New and Improved Breathing with Movement
Follow-up your breathing exercise with 10 squats and 5 push-ups, all the while breathing as deeply as you can.
3. Take a Cold(ish) Shower
Now it’s time to make a quick and cold shower part of your morning routine. Tony Robbins used to do this religiously before getting cryogenic therapy installed in his homes. Fair warning, he hated taking cold showers but took them anyway because nothing was more effective at putting him in the moment, ready for the day.
I like to take a hot shower, then blast it on freezing-cold for 10-15 seconds before flipping it back to warm. I leave feeling refreshed. It’s not as hardcore as the way Tony used to do it, but it’s easier to tolerate and build into a habit.
“Everyone who has taken a shower has had an idea. It’s the person who gets out of the shower, dries off and does something about it that makes a difference.” – Nolan Bushnell
Conclusion
These are all ideas for how to quickly engage your body and brain to have a more productive day. You know yourself better than anyone else, so feel free to play around with different ways to invigorate your morning with movement (you can substitute any exercise you want for push-ups and squats).
Direct your attention to your breathing, and reap the rewards of a focused mind. The more comfortable you are physically, the more relaxed you’ll be mentally, and the more receptive people will be to what you have to say. So start off the day right by synchronizing your body and mind, and strap on your seatbelt for a productive day!
How do you tend to begin your mornings? Do you think it makes for a productive day? Let us know by commenting below!
Image courtesy of Twenty20.com
Life
9 Harsh Truths Every Young Man Must Face to Succeed in the Modern World
Before chasing success, every young man needs to face these 9 brutal realities shaping masculinity in the modern world.
Many young men today quietly battle depression, loneliness, and a sense of confusion about who they’re meant to be.
Some blame the lack of deep friendships or romantic relationships. Others feel lost in a digital world that often labels traditional masculinity as “toxic.”
But the truth is this: becoming a man in the modern age takes more than just surviving. It takes resilience, direction, and a willingness to grow even when no one’s watching.
Success doesn’t arrive by accident or luck. It’s built on discipline, sacrifice, and consistency.
Here are 9 harsh truths every young man should know if he wants to thrive, not just survive, in the digital age.
1. Never Use Your Illness as an Excuse
As Dr. Jordan B. Peterson often says, successful people don’t complain; they act.
Your illness, hardship, or struggle shouldn’t define your limits; it should define your motivation. Rest when you must, but always get back up and keep building your dreams. Motivation doesn’t appear magically. It comes after you take action.
Here are five key lessons I’ve learned from Dr. Peterson:
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Learn to write clearly; clarity of thought makes you dangerous.
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Read quality literature in your free time.
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Nurture a strong relationship with your family.
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Share your ideas publicly; your voice matters.
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Become a “monster”, powerful, but disciplined enough to control it.
The best leaders and thinkers are grounded. They welcome criticism, adapt quickly, and keep moving forward no matter what.
2. You Can’t Please Everyone And That’s Okay
You don’t need a crowd of people to feel fulfilled. You need a few friends who genuinely accept you for who you are.
If your circle doesn’t bring out your best, it’s okay to walk away. Solitude can be a powerful teacher. It gives you space to understand what you truly want from life. Remember, successful men aren’t people-pleasers; they’re purpose-driven.
3. You Can Control the Process, Not the Outcome
Especially in creative work, writing, business, or content creation, you control effort, not results.
You might publish two articles a day, but you can’t dictate which one will go viral. Focus on mastery, not metrics. Many great writers toiled for years in obscurity before anyone noticed them. Rejection, criticism, and indifference are all part of the path.
The best creators focus on storytelling, not applause.
4. Rejection Is Never Personal
Rejection doesn’t mean you’re unworthy. It simply means your offer, idea, or timing didn’t align.
Every successful person has faced rejection repeatedly. What separates them is persistence and perspective. They see rejection as feedback, not failure. The faster you learn that truth, the faster you’ll grow.
5. Women Value Comfort and Security
Understanding women requires maturity and empathy.
Through books, lectures, and personal growth, I’ve learned that most women desire a man who is grounded, intelligent, confident, emotionally stable, and consistent. Some want humor, others intellect, but nearly all want to feel safe and supported.
Instead of chasing attention, work on self-improvement. Build competence and confidence, and the rest will follow naturally.
6. There’s No Such Thing as Failure, Only Lessons
A powerful lesson from Neuro-Linguistic Programming: failure only exists when you stop trying.
Every mistake brings data. Every setback builds wisdom. The most successful men aren’t fearless. They’ve simply learned to act despite fear.
Be proud of your scars. They’re proof you were brave enough to try.
7. Public Speaking Is an Art Form
Public speaking is one of the most valuable and underrated skills a man can master.
It’s not about perfection; it’s about connection. The best speakers tell stories, inspire confidence, and make people feel seen. They research deeply, speak honestly, and practice relentlessly.
If you can speak well, you can lead, sell, teach, and inspire. Start small, practice at work, in class, or even in front of a mirror, and watch your confidence skyrocket.
8. Teaching Is Leadership in Disguise
Great teachers are not just knowledgeable. They’re brave, compassionate, and disciplined.
Teaching forces you to articulate what you know, and in doing so, you master it at a deeper level. Whether you’re mentoring a peer, leading a team, or sharing insights online, teaching refines your purpose.
Lifelong learners become lifelong leaders.
9. Study Human Nature to Achieve Your Dreams
One of the toughest lessons to accept: most people are self-interested.
That’s not cynicism, it’s human nature. Understanding this helps you navigate relationships, business, and communication more effectively.
Everyone has a darker side, but successful people learn to channel theirs productively into discipline, creativity, and drive.
Psychology isn’t just theory; it’s a toolkit. Learn how people think, act, and decide, and you’ll know how to lead them, influence them, and even understand yourself better.
Final Thoughts
The digital age offers endless opportunities, but only to those who are willing to take responsibility, confront discomfort, and keep improving.
Becoming a man today means embracing the hard truths most avoid.
Because at the end of the day, success isn’t about luck. It’s about who you become when life tests you the most.
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