If you want to start a small revolution in your life almost overnight, here’s the solution: set up a successful morning ritual .
Instead of spending hours studying and trying to implement mind-bending productivity and personal development techniques, you can simply assume a great truth:
“Changing your life” is nothing more than changing the way you spend your days.
And the way you lead your days is directly and strongly influenced by the way you start your days.
In this article, we will walk you through how you can assemble an extraordinary morning ritual, make it easy to perform, and thus start a small revolution in your life.
All this already tomorrow morning!
We’ll also show you what the daily morning routine of extremely productive people looks like. And give activity tips that you can implement in your own routine.
Here is what we will explore further below:
- Why adopting a morning ritual is the key to starting a small revolution in your life
- What an extraordinary morning routine consists of
- How to assemble the best ritual for you: 5 simple steps
- 8 Examples of Morning Rituals to Get Inspired
- What if you adopted a successful morning routine?
Let’s start with why.
Why adopting a morning ritual is the key to starting a small revolution in your life
A good life is made up of good days. And each day starts with a new morning, when your “battery” is fully charged and you are fully able to do what needs to be done.
But what do most people do today?
Pick up the phone, read Whatsapp groups, view photos on Instagram. Turn on the television and start being bombarded with negative news. Eat cornflakes, bread with margarine, coffee with sugar.
Not to mention the rush caused by having activated the snooze function of the alarm about three times and now being super late.
It need not be so.
You may well decide to start your days in a different way. In a way that plays for, not against, your biggest life challenges.
The key to starting this little revolution in the way you live your life is to adopt a good morning ritual.
The first few minutes are the starting point for you to have a productive day.
If you waste them on mediocre activities, you are likely to have a mediocre day as well. And with the accumulation of days, a mediocre life.
So let’s see what an extraordinary morning routine consists of.
What an extraordinary morning ritual consists of
A productive morning routine is nothing more than a set of predetermined tasks that you choose to do so that your days happen to bring you closer to your biggest life goals.
The great secret of extraordinary morning ritual is to get you out of inertia. It is getting you moving early in the day so that all other activities follow the same momentum.
In concrete terms, the morning ritual should be a kind of script tailored to your living conditions and goals.
This script should be very detailed so that if someone else had access to it, they knew exactly what to do when starting one morning.
Far from being mystical, a ritual helps you stay consistent around habits that create even more consistency, putting you on the path to meeting any challenge, generating more clarity, awareness, and control over your body and mind.
How to assemble the best morning ritual for you: 5 simple steps
In Article 5 Simple Steps for You to Create an Epic Morning Routine and Begin Revolutionizing Your Life , André Valongueiro details five steps for creating a morning ritual:
- Select Next Day’s Most Important Task
- Determine how much sleep you need
- Commit to yourself and disable snooze
- Write your new morning ritual
- Do Your Most Important Task
Let’s quickly revisit these five steps and add some practical tips to your successful morning routine.
1. Select Next Day’s Most Important Task
Your morning ritual should actually start with an evening routine .
The night before, take a look at your to-do list and select your Most Important Task (TMI) for the next day.
A good way to select this task is to use the question created by Gary Keller in The One Thing :
What is the ONLY thing I can do so that by doing so, the rest becomes easier or unnecessary?
This question is fantastic because it brings both long term questions (Where do I go? What is my goal?) And also simple focus questions (What should I do now to get on the right track? What is the key point? ).
2. Determine the amount of sleep you need
To choose what time your morning ritual will start, you first need to know how many hours of sleep you usually need.
The amount of sleep each person needs varies according to factors such as age, diet, stress and genetic load.
As a rule, this time is between six and eight hours.
All you have to do in this second step is set the time you want to wake up, identify how many hours of sleep you need, and go to bed to fulfill that amount of sleep.
A hack for getting adequate sleep time is putting a night alarm clock on to get you to bed at the right time.
3. Commit to yourself and disable snooze
Once you set the time when your morning ritual begins, commit to it. That is, forget the snooze function of your alarm clock.
Our sleep works in cycles. If you use the snooze function you may miss the most appropriate time to wake up. The result is that you end up waking up even more tired.
More important than that. You have made strategic planning to start a great day. It’s not worth messing up for another 5 minutes lying in bed with a poor sleep.
One hack to get you up without using the snooze function is to use the 5-second rule taught in The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage .
In a nutshell: Whenever you find yourself procrastinating to do something, do a five-second countdown.
Five four three two one. Get out of bed.
Another trick is to use mobile devices or applications that record your sleep and wake you up in the lighter phase of sleep.
The best known of these is Sleep Cycle , available for iOS and Android.
What Sleep Cycle does is set an interval to wake you up.
At this interval, when the microphone detects that you are moving in bed, probably in a lighter phase of sleep, the alarm clock sounds and you wake up more willingly.
Respect the commitment you made to yourself. Respect yourself. Get up and start your big day!
4. Write your new morning ritual
Remember that your morning ritual should be like a script. Such a detailed script that if someone else caught it, they would know exactly what to do on waking up.
This means that your extraordinary morning ritual cannot be just in your head. You need to write it .
Ideally, this script is not too complex. Choose from about 5 to 10 simple activities that you can do within one hour at the beginning of your day.
The purpose of your extraordinary morning ritual is to get into action easily and effortlessly. We want to get moving and in the right direction early in the day.
5. Do Your Most Important Task
Finally, enjoy the momentum generated by your morning ritual and simply perform your most important task.
If you followed our tip, you chose a task that, in doing so, makes the rest easier or unnecessary.
Now imagine your life if, day after day, you perform this simple morning ritual and do your most important task.
Can you imagine the exponential effects this will have on your life day after day? Month after month? Year after year?
The results will be impressive!
For you to have results like this, let’s look at some ideas you can adopt for your morning ritual.
Ideas you can adopt for your extraordinary morning ritual
The following list consists only of ideas. This does not mean that you should adopt them all in your morning ritual.
Each person’s morning is different. Some of these ideas may make perfect sense to you, while others are in no way adopted.
Remember that your morning routine should be tailor made for you and build momentum to pack your epic day.
If you choose an impossible ritual to do in your daily practice, the effect is just the opposite of the intended one. You will feel defeated early in the day.
Don’t fall into this trap, okay?
If we are combined, let’s now see some ideas.
Put phone in airplane mode
Whether you start your day reading groups on Whatsapp, viewing Instagram photos, or checking emails on your phone, it is a good practice to put your phone in airplane mode when you go to sleep.
By doing so, you can still use your phone as an alarm clock, you can still use apps like Sleep Cycle, and you still have access to your notes or habits app where you wrote your morning ritual.
But you will not have internet, notifications, social networks. Nothing to distract you.
This will allow you to focus on successfully completing your new morning routine.
Pack clothes and breakfast the next day
As we explained in the article on willpower , every decision you make throughout the day wastes some of your energy.
So don’t waste energy early in the morning making ordinary decisions.
When you anticipate such decisions, you gain the advantage and time to devote to your most important tasks.
Specifically regarding diet, you can select the best foods in advance to give you more energy and health.
To find out what foods are these, read our article on Paleo Diet .
Be part of the 5am club
Robin Sharma, author of The Monk who sold his Ferrari , created a productivity trigger called 5am Club .
According to this technique, you must wake up at 5 am and devote the first hour of your day to your own morning ritual.
Sharma recommends that this first hour follow Formula 20/20/20:
- 20 minutes for exercise
- 20 minutes to plan your day and goals
- 20 minutes reading or studying something new
The big advantage of waking up at 5am is having a sense of competitive advantage.
While the rest of the world is still waking up, you have already performed an extraordinary morning ritual and are ready for a productive day.
To adopt this routine, however, you need to go to bed early. It’s not worth sacrificing hours of sleep just to say you woke up at 5am.
After spending about eight hours sleeping, your body is certainly not as hydrated as it should be.
Probably at no other time of the day you go eight hours straight without drinking water.
So a great way to start the day is to drink a glass of water as soon as you wake up to leave your body hydrated and ready for action.
Avoid cold water here, as our body needs more energy to process cold water than it does at room temperature.
If you want, drink together half or a squeezed lemon. It won’t do miracles, but it can help.
According to Dr. Megan Ware , lemon is a powerful antioxidant, a natural source of vitamin C, increases iron absorption and enhances the immune system, as well as other benefits.
The Dr. Josh Ax , in turn, adds that the consumption of water with lemon to wake improves digestion, accelerates the production of collagen and improves energy levels and mood.
The hashtag # gratitude has already become a joke around, but there are science-proven benefits to the habit of giving thanks.
Simply by including a spontaneous prayer of thanks in your morning ritual, you can receive benefits such as:
- Have more patience ( Dickens and DeSteno, 2016 )
- Improve Your Love Relationships ( Algoe, Gable and Maisel, 2010 )
- Increase your self-care ( Hill, Allemand & Roberts, 2014 )
- Sleep Better (Wood, Joseph, Lloyd and Atkins, 2009)
- Control the appetite ( Thompson, 2017 )
- Avoid or alleviate symptoms of depression ( Gander, Proyer, Ruch and Wyss, 2012 )
- Increase the feeling of lasting happiness ( Seppälä, 2016 )
A practical way to adopt gratitude in your morning ritual is to include the habit of listing three different things each day for which you are grateful.
To structure this, you can have a paper journal or use the Five Minute Journal app (iOS and Android).
Meditation is the most cost-effective habit you can have in life.
At just 10 to 15 minutes a day, you can control anxiety , increase focus , sleep better, have more creativity , lessen body aches, reduce blood pressure, slow brain aging, and improve your memory.
And all these benefits have been scientifically proven, as we explained in our article How Meditation Can Change Your Brain Shape and Eliminate Mental and Physical Problems in Just 8 Weeks, According to Science .
In the article, we explain in detail how you can adopt the practice of meditation in your life.
Take Bulletproof Coffee
In the book Bulletproof: The Bulletproof Diet , Dave Asprey teaches a recipe for a butter-and-coconut coffee that is gaining more and more fans around the world.
To better understand, read our article A month ago, I decided to have coffee with butter every day. Here is what happened…
Bulletproof Coffe simply consists of good quality black coffee, a tablespoon of coconut oil (or TCM oil) and a spoonful of Ghee butter.
This mixture generates energy throughout the morning, takes away the feeling of hunger, and causes intermittent fasting- like effects in terms of focus and even weight loss.
Write a diary
Many people recommend that keeping a journal is an activity that brings clarity, productivity and peace of mind.
It is argued that a life worth living is worth registering.
You might try journaling as part of your morning ritual if it makes sense to you.
Catch the sun
The Vitamin D is a fat-soluble nutrient, one of 24 micronutrients critical for human survival.
In Vitamin D: How Such a Simple Treatment Can Reverse Diseases So Important , Dr. Michael F. Holick explains why controlled sun exposure, a diet rich in Vitamin D foods, and exercise improve quality of life and help improve the quality of life. prevent many diseases.
Since it is almost impossible to get enough Vitamin D just through food, we need to “make it”.
And this is done by exposing the skin to a sufficient amount of sunlight.
Under the action of ultraviolet rays, a precursor molecule in the skin (7-dihydrocholesterol) becomes an inactive form of Vitamin D, which will be converted to active in the liver and kidneys.
The human body produces (or should produce) about 90% of the Vitamin D we need; only the remaining 10% comes from food.
If you experience problems such as insomnia, moodiness, depression or chronic fatigue, you may simply be deficient in Vitamin D.
Some studies point to a relationship between the lack of this substance and serious diseases such as diabetes, arthritis, multiple sclerosis and even cancer.
The recent description that most cells in the body have Vitamin D receptors has served as a basis for advocating their use in preventing many of these diseases.
If possible, add to your morning ritual the habit of exposing yourself to sunlight for 15 to 20 minutes each morning without sunscreen.
If necessary and your doctor recommends, you can supplement with Vitamin D3 capsules.
Practice physical exercises
The beginning of the day is the best time for you to exercise if your routine allows. You can combine with the previous point and do the exercises outdoors, sunbathing.
See which exercise suits you best and include it in your morning ritual. It can be bodybuilding, running, walking, yoga, swimming.
It can even be a mere 10 minutes at home and with body weight if you use short, intense 48-hour Burn exercise programs .
The important thing is to start moving.
Take a cold shower
A great way to end your extraordinary morning ritual is to take a cold shower.
According to several scientific studies compiled by Medical Daily , taking a cold shower brings benefits such as:
- Increases alertness
- Improves hair and skin health
- Stimulates Weight Loss
- Speeds up muscle recovery
- Reduces stress
- Relieves depression
Even if you live in a cold place, icy bathing continues to promote these benefits.
A hack to get some of these benefits without giving up the hot bath is to take your bath normally and, in the end, change the water temperature to cold and finish the bath with the cold water.
8 Examples of Extraordinary Morning Rituals
If you liked the idea of adopting a successful morning ritual, here are some morning routines of people who have successfully adopted this practice.
Hal Elrold’s Morning Ritual
Hal Elrold is the author of The Morning Miracle , in which he proposes the following morning routine:
- Meditate (5 minutes)
- Make affirmations (5 minutes)
- Visualize your future (5 minutes)
- Practice physical exercises (20 minutes)
- Read (20 minutes)
- Write in a diary (5 minutes)
This morning ritual is known by the acronym Savers (Silence, Affirmations, Visualization, Exercise, Reading, Scribing)
Tim Ferriss Morning Ritual
- Make the bed
- Meditate 10-20 minutes with the Headspace app
- Practice physical exercises
- Have a strong tea
- Write in diary for 5-10 minutes
Tony Robbins Morning Routine
- Drink a cocktail with dietary supplements and have breakfast
- Do three cycles of 30 breaths Kapalbhati Pranayama
- Close your eyes, calm your breath and express gratitude for all you have
- Say a prayer and ask for help, guidance, and strength for the day.
- Practice physical exercises
Elon Musk Morning Routine
- Wake up at 7am
- Reply critical emails for 30 minutes
- Drink coffee
- Say goodbye to the children who go to school
- Shower before work
Flavio Passos Morning Ritual
Author of the Extraordinary Morning Ritual ebook, Flavio Passos has the following routine in his mornings:
- Make morning hydration with water, lemon, salt and dietary supplements.
- Meditate and practice presence, silence and gratitude
- Practice physical exercises
- Activate body with warm bath followed by a cold shower
- Make a selective breakfast with real food and low carbohydrate
Goffi Morning Ritual
In Goffi Hacks 7 and similar video , Gabriel Goffi explains some of his morning ritual:
- Moisturize and take supplements
- Exercise while listening to an audiobook
- Write in a journal to absorb inspiration
- Soak up 15 minutes of sunshine while mentoring daily goals
- Drink Bulletproof Coffee
Murilo Gun’s Morning Ritual
- Brushing teeth
- Breathe in, hold and exhale at 4 for 7 cadence for 8 seconds
- Do the love ball mental exercise
- Report things you are grateful for
- Practicing forgiveness, remembering that to forgive a person one does not have to repent or apologize
- View intent for the future and today
- Write a diary in the Phone Notes app
- Do three sets of 10 repetitions of the Burpee exercise
- Take a cold shower
Oprah Winfrey’s Morning Ritual
- Wake up at 6am without alarm clock
- Practice gratitude
- Meditate for 20 minutes
- Drink a tea or a cappuccino
- Stretch and exercise
- Have breakfast
To recap and put it into practice: step by step for you to adopt a new morning ritual
We have come a long way here.
Let us then recap in practical steps all that you need to do to adopt a new morning ritual from tomorrow morning.
First, write down the exact steps for your new morning ritual.
Remember to write it clearly and sequentially. Something so explanatory that if someone else took this script, they knew exactly what to do on waking up.
Second, the night before the ritual begins, set your most important task. If necessary, organize your clothes, food and everything else you will need the next morning.
Go to bed at a time that allows you to wake up at the appropriate time for the ritual.
Third and last, wake up at the agreed time – no snooze function! – and perform your ritual step by step.
In the end, enjoy the momentum and do your most important task of the day.
Simplify and put into practice
That is all. There is nothing mystical or supernatural in a ritual. It’s just a predetermined sequence of actions that will take you where you want to go.
As with any change in habit, it is natural for life circumstances to create obstacles that will in any case try to get you out of your ritual.
However, with due persistence, the ritual becomes a habit and willpower is less and less necessary to maintain it.
The best way to achieve this persistence is through the baby steps technique , that is, the minimum steps you can take using the time, money and material conditions you currently have.
Without letting the excuses of lack of availability prevent the implementation of their morning ritual.