You may never wake “in love” with mornings, but that’s not needed to kickstart your day. Focus on the core four to become a morning man and begin each day on purpose.
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Hate mornings? Wish you could sleep till 10, tinker till noon, and then head to work? You’re not alone. Research shows that being a morning person isn’t even natural. Only 10% of the population are morning people. 20% are night owls. The rest fall in between.
When you actually start your day, as opposed to drifting into the day, you increase productivity.
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Good news, you do not need to become a morning person who wakes at dawn and welcomes the day with a smile. You do, however, need to become a morning man even if you greet the day with a growl.
The reasons are simple. When you actually start your day, as opposed to drifting into the day, you increase productivity, gain clarity, lift brain fog, raise your metabolism, decrease dread and brighten your outlook.
Focus on the core four of becoming a morning man and you’ll gain those advantages without converting to “Morning!”
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Core #1: The Spiritual
When the alarm sounds, or at first blink, give thanks. Either out loud or in your mind list three very specific things you are grateful for. “I am grateful for my friend Jim who won’t hush during the game. I am grateful for Cathy picking me up for work, so I don’t have to drive. I am thankful for automatic coffee brewing because I can smell the goodness already.”
Second, make a bold statement about who you are or want to become as a man. “I live with integrity, strength, and determination.” This two brief exercises (less than two minutes) create a proper perspective for the day.
Core #2: The Physical
If you hit the gym or pound the pavement each day… great! Even if you do, or don’t, follow this physical protocol to wake your body.
- Stretch. Get out of bed and reach for the sky for 10 seconds. Then bend and reach for the floor for 10 seconds.
- Push-ups. Do them to failure or stop around 30.
- Squats. Go to failure or stop around 50.
- Fuel. Eat 25-30 grams of protein and keep your carbs low.
- That’s it. You want to send a message to your body that you live active, not passive.
Core #3: The Intellectual
Read or listen to five minutes of mind feeding content. It can be as simple as bookmarking the front page of Good Men Project and making it your first stop. You want something that engages your mind and moves you toward the goal you are currently focusing on. Often I will listen to a few minutes of “The Strangest Secret in the World.” A message Earl Nightingale recorded in 1957.
One suggestion: Avoid the news until after your core four. Most of the news reports problems, not solutions. Focus on getting a healthy start to the day before entertaining the things you cannot control.
Core #4: The Relational
The relational reminds us and those in our space that we are not facing this life alone.
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Personally, I like to hit the day fast and hard. That can make me a little distant to family and friends. If you have to be intentional like me then focus on two words… Affection and Affirmation.
Give affection to the loves in your life. Your life partner, your children, and other family members. Even if you do not see them in the morning you can leave a note. Keep a sticky pad at hand and write a brief “I love you,” or “Have a Great day,” or “Regardless of the team roster you’re my #1.” A simple note says they are on your mind and heart.
For friends or clients think in terms of affirmation. Send an email or text with a link to an article or video or fun image. “Saw this and thought of you…” “This reminded me of our trip to…” “I know you’re getting word on your promotion today, here’s something to put it in perspective…”
The relational reminds us and those in our space that we are not facing this life alone
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You may never wake “in love” with mornings, but that’s not needed to kickstart your day. Focus on the core four to become a morning man and begin each day on purpose.
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Photo: Flickr/ Doug Wheller