Chances are, if you’re like most, getting out of bed in the morning isn’t exactly the most awesome thing ever. And I get it. Trust me.
But what if I told you that for some, the morning is the most important part of the day? A time for inner peace, uninterrupted productivity, and self-reflection.
Winners know that getting a head start in the calmest hours of the morning provides a momentum that carries on throughout the entire day.
As world famous success coach Robin Sharma would say :
to get to world class as a human, you should wake up early.
And it’s not just about being more productive. Studies show that morning people are happier and more proactive  (on the contrary – night owls are classified as more intelligent and productive).
You see, while most people are hitting the snooze button in bed, or fumbling to put their pants on and rush out the door, you have an opportunity to set the stage for an amazing day by exploiting the morning holy hour.
What is the Morning Holy Hour?
It’s 60 minutes to stimulate the mind, nourish the body, and develop your character. Getting up early to do some internal work, and letting all of that carry on with you through your day.
Before I share my best tips for exploiting the morning holy hour, let’s quickly go over the importance of getting a solid 7-9 hours of sleep each night.
[lack of] SLEEP IS FOR THE WEAK
Getting a good night of rest isn’t only for the sake of waking up early and getting more shit done. Good sleep is necessary for your health and improvement of your daily life.
Your body produces most of your Growth Hormone (GH) when you sleep. GH controls how much fat your body will burn, how much muscle it will build, and keeps your immune system running smoothly.
A lack of quality sleep will not only slow the production of GH, it will increase production of Cortisol. This is a stress hormone that promotes fat storage, kills your muscles, hurts your immune system, and the worst part – it puts you in a stressed out and cant handle your life kinda mood.
Sleep also balances two important hunger hormones – Ghrelin and Leptin.
Ghrelin and Leptin
If your diet were a puppet show, Ghrelin and Leptin would be the hormones pulling strings and running the show from behind the stage. These guys control how hungry you get, your cravings for “bad” foods, and how satisfied (read:full) you feel after each meal.
A lack of sleep means:
Your body will store more fat
Your muscles will shrink
You will be hungry and crave “bad” foods
You’ll be in a terrible mood
You‘ll die (just kidding, kinda )
The most common excuse about sleeping I hear from clients is “I cant fall asleep until ___ o’clock”
And sure, I get it – your body is used to certain sleeping patterns.
We can demolish these patterns with a
simple enjoyable nightly ritual.
What do you do in the hours leading up to bedtime? Chances are you’re scrolling your social feeds, watching TV, or having sex.
And honestly, sex should be the only reason you’re staying up past your bedtime.
So why not cut down on your WASTED time, and increase your PRODUCTIVE time?
By making an effort to be in bed earlier and getting a solid 7-9 hours of sleep, you’ll literally burn more fat while you sleep, and get more done when you wake up full of energy.
How To Sleep Like A Boss:
Avoid caffeine/ stimulants 6-8 hours before bed.
Unplug from all technology two hours before bed (bonus points: turn your phone off)
Dim lights and darken the house (your brain needs to know it’s time to sleep)
Drink some calming Chamomile tea
Supplement with Melatonin
Wind down and let your mind wander with some easy fiction
Handling this nightly routine will help you wake up earlier, have more energy throughout your day, and get more shit done (It’s 6:42 a.m on Sunday at the time of writing this post).
Now you’re ahead of the game. The world around you is sleeping, and you’re experiencing your greatest inner peace and serene silence in the calmest hours of the day.
This could be a great time to get a head start on your day without the daily distractions of life, or a time for self-reflection and inner work.
Either way, let’s get more shit done.
5 WAYS TO CREATE A MORNING HOLY HOUR
Work Your Body
Seriously, just 15-20 minutes of focused exercise in the morning is all you need to reap the positive benefits. Do you know how good it feels being done with a workout before most people even wake up? The cascade of endorphins from your workout translates into positive thoughts that last through the day, not to mention the energy boost and mental edge to swiftly deal with anything that comes your way. There’s no better way to start the day.
Nourish Your Body
Instead of wasting your time cooking, and slowing yourself down by eating – prepare a super shake or drink some Athletic Greens to fuel your body and mind. The energy benefits of having a liquid breakfast are unreal. Or you could skip breakfast altogether and enjoy the benefits of an intermittent fast.
Caffeinate and Dominate™
“Not All Readers are Leaders, but all Leaders are Readers.”
Read anything that inspires you, stimulates you, or gives you an edge in your industry.
Reading in the morning puts new thoughts and ideas into your head. A good book should read like you’re having a conversation with the author. Most of the time, they will be highly intelligent, and you’ll get to see the world through their perspective. You’ll also learn new stuff (who cares about learning though).
Seriously, read about something or somebody you’re interested in. All it takes is one idea in one book to completely change your life. And at the very least, you’ll finally have something interesting to talk about with strangers.
Write about anything you want; the day ahead, your goals, lessons learned, anything. The point is to articulate your thoughts and hone your skill of writing, which is a pretty damn valuable skill, if I do say so myself.
I use this cool service called OhLife that e-mails me every morning and asks me to write about my day. The e-mail includes a random entry from a week, month, or year ago. It shows me progress not only in my writing, but in my personal development.
As soon as you write a goal down, you breath life into it.
I’ve seen many goals manifested into reality through my journal and it’s a pretty sweet way to keep records and track your life progress, as well as notice patterns in your life and learn from your mistakes.
Plus, it’s kinda fun talking to yourself. Seriously. Try it.
Take a Motivational Vitamin
What do you want out of life? How are you going to get it? What are you doing right now to bring you closer to your goal?
Sometimes we just need to to be reminded: