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Improve Your Focus in 9 Minutes or Less With This Morning Routine

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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

Justin Faraday is a former EMT and avid health and nutrition enthusiast. After struggling with his health for many years, he got serious about feeling incredible. Get stellar mental health and nutrition advice at his blog: dopefreshfit.com or on Facebook at facebook.com/fullbodysmile/.

Life

A Simple but Effective Technique to Be More Confident

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Many people want to learn how to be confident in different situations, but it’s not always easy. Maybe we’re too addicted to comparing ourselves or maybe social media has brainwashed us to believe that we should all be rich, famous, and in incredible shape. (more…)

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Knowing Your Message vs Delivering Your Message

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Have you ever sent a text message only to have it misinterpreted by the person reading it? Happens all the time. Have you ever given a presentation that you were totally prepared for only to have it fall flat? Happens all the time. Have you ever had someone ask you something like, “Why are you mad?” when you were not at all mad? Happens all the time. (more…)

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The 3 Most Important Things I Learned About Personal Growth

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When you look back on your life, what do you want to think about? Do you plan to reminisce on all of the good things that have happened and how they shaped who you are today? Or would you rather remember all of the bad decisions, challenging experiences, and mistakes made that hurt or wasted a portion of your life?

In my opinion, I think it is important to reflect on both. While it’s important to remember the hardships we’ve been through in our lives – without them we wouldn’t be where we are now. There are 3 very specific areas that I feel have helped me grow in a personal sense more than anything else in my life so far. 

These aren’t simple lessons in a book or a lecture that you can just absorb and apply to your life. These are things that I’ve learned through experience and reflection, and I’m still learning and growing today.

1. We determine how much we’re worth by what we think about ourselves, others, and life in general.

This might seem like a pretty obvious lesson in life but it’s actually one of the most important because we can determine our own worth by how we think about ourselves and the world around us. If you’re looking for success in any kind of business or social setting (dating), then I’ll tell you right now that it doesn’t matter if you have 10 billion dollars or not – people are still going to judge you based on your thoughts and beliefs alone.

What determines our value isn’t necessarily what we do with our lives (which is often based on luck) but whether or not we believe that ‘our work’ is worthy or not in some sort of grand scheme or universe. We may not always be able to control what happens in our lives, but we can always control how we value ourselves and others.

“Do the best you can until you know better. Then when you know better, do better.” – Maya Angelou

2. You don’t have to change your habits or personality just because someone else doesn’t like it – their opinions are THEIRS alone.

This is another one of those lessons that people tend to pick up on a little bit late in life, but if anything that makes its importance even worse! Basically, there’s going to come a time when you’re going to meet someone who has certain expectations of you as a person…but these expectations might not be realistic due to their motivations and personal beliefs. For example, sometimes parents might expect you to be a lawyer or doctor because that’s what they believe is best for their child.

However, this isn’t the case for everyone and so maybe your passion lies in music or writing novels. In this example, if you were also pressured into becoming a doctor – then there would obviously be some kind of conflict going on within yourself as a person. You should never have to give up something that you want to do just because someone else doesn’t like it! The reason why we’re put onto this Earth is to make our own choices and go after our OWN dreams instead of letting others determine what we can and cannot do with our lives .

3. You can’t change your life until you accept that you need to make a change.

When I was younger, I thought that this lesson would be pretty obvious – but as I got older, it really made me appreciate the fact that there are always different ways of perceiving our lives. For example, if someone wants to become rich and famous one day – their mind might simply overshadow any other possibility in their head because they feel like this is what they NEED to do right now.

However, this isn’t always true within our own lives because we think about things too literally instead of having an open mind. If you want to achieve success in any kind of business or social setting (dating) then you should be willing to try out different things instead of staying in your comfort zone. If you want something, then it’s up to YOU to actually go after it – nobody else is going to give it to you!

The three lessons above are some of the main things I want to pass on to everyone because they’ve come at an important time in my life where I need to start thinking about others instead of only myself. It’s great if we can learn to love ourselves first before anything else, but that doesn’t mean you should neglect everyone around you even though they might be your friends and family members!

If you enjoyed this article on the 3 most important things I learned about personal growth, then please share it with your friends and family! Also, check out my other articles on success & motivation as well as life lessons that could help people who are struggling with their life right now on lifengoal.com. Thanks for reading!

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​​4 Boss Level Growth Strategies That Create an Optimized Life

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Building a business is about more than sales, marketing, and flexing on social media. While those things tend to draw attention, they attract the wrong type of clients and are not how you build a sustainable and freedom-focused business. (more…)

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