Motivation Daily by Motiversity - THE POWER OF MORNING ROUTINE - Best Morning Routines to Boost Motivation and Performance

Episode Date: February 12, 2025

Having a morning routine is essential for maintaining structure and balance in life. It helps create a sense of purpose and direction, allowing individuals to prioritize tasks and start their day effectively. A well-structured routine can reduce stress and anxiety by eliminating the uncertainty of what to do next, promoting productivity and a sense of accomplishment. Speakers:Bobby Maximushttps://www.youtube.com/@OfficialBobbyMaximus/videoshttps://www.instagram.com/bobbymaximus/?hl=enGary Breckahttps://www.youtube.com/channel/UC84TQ_5R1nPrWc9lvWVpz7Qhttps://www.instagram.com/garybrecka/?hl=enRobert Greenehttps://www.instagram.com/robertgreeneofficial/?hl=enLisa Bilyeuhttps://www.youtube.com/channel/UCeir7Wbzzfg43c1eL7PSa3gTyler Wayehttps://www.youtube.com/@UCnTBBvGdqe4TZHQJi-3HH9Q Mark Tewksburyhttps://www.instagram.com/marktewks/?hl=enChaunte Lowehttps://www.instagram.com/chauntelowe/?hl=enTerrel Owenshttps://www.youtube.com/@UCL_f53ZEJxp8TtlOkHwMV9Q Dr Gladys McGareyhttps://www.instagram.com/begladmd/?hl=enMusic: LimitlessTaking Flight Discovery - Greg DombrowskiAround we goOut of Darkness - MomentsSynchronicity The gunfighter Hosted on Acast. See acast.com/privacy for more information.

Hello listeners. Motivosity is excited to share that we have launched a new podcast called Morning Motivation by Motivore. If you are looking to start your day with positivity and the most uplifting motivational audio, this is the show for you. For today's episode of Motivation Daily by Motivority Podcast, we are sharing a recent episode from the Morning Motivation Podcast. If you like it, go follow the show. New episodes are being released every week.

The link is in the description. If you want to be good at something, you've got to do it every day. I wake up in the morning, I splash water on my face. I brush my teeth, and I immediately walk over and I get into a cold plunge. I'm going to tell you my routine. I'm going to tell you how you could do what I do for free. So I begin every morning with a deep meditation, a form of Zen meditation now for 12 years. It's 45 minutes of sitting on pillows and emptying your mind completely.

That's how I start every single day. My morning routine, I wake up, I have an ice bath, I eat a delicious, nutrient-dense meal, and then I work out. I pay myself first. I invest in me before I even step my foot out the door. And then I usually do some form of exercise right after breakfast. I go on my bike ride or I do some kind of physical therapy work. You lose confidence in yourself, which you will by not having a routine and breaking little tiny promises to yourself. Now you can't exude confidence and authenticity to the outside world.

You pay a price for that. Work ethic starts to boil down to how do I actually manage my days? How do I actually get up in the morning, get something rolling, and do this 365 days a year, or whatever the pattern is over that time. To have any success in any field, you have to be disciplined and you have to have root. teens. I call them rituals, things that I repeat every day that feel comfortable to me, that don't feel like they're just boring habits, but they're kind of comforting. So I started to stop listening to other people telling me what I should do, and I just left space to experiment in the morning with different things. So I got up and I read, right? So I just tried a bunch of things

and then saw what was the best for me. I definitely need some sort of sense of accomplishment each day. It's going to come down and be waking up and then having another great day. And then tomorrow, waking up and having another solid day, that proceed of progress. So when I wake up in the morning, I mean, I have a very exact routine that I go through. I'm happy to share it with you. I wake up in the morning, I splash water on my face. I brush my teeth. And I immediately walk over and I get into a cold plunge.

And I kind of use the David Gagins method, which is like you can solve anything with massive action. And so I stand at the edge of it. And I used to negotiate with myself. Now I don't because I would say, maybe I should get my coffee first. Maybe I should do this. So I walk in there and get straight into a cold plunge. For the record, you could also do it with a cold shower. So I get out of the cold plunge.

I dry off. I put shorts on. And in the next room, I have a treadmill. And I get on a treadmill. And I walk for three minutes, sprint for 30 seconds, walk for three minutes, sprint for 30 seconds, walk for three minutes, and sprint for 30 seconds. I'm done at 10 and a half minutes. But I'm using a hypermax oxygen. I actually put an O2 mask on and I'm breathing 95% O2.

This is called multi-step oxygen therapy or EWAT exercise with oxygen therapy. Maybe 15, 20 minutes into my morning. I walk down the hall. I get into a red light bed for 10 minutes, a phthalate 360 red light bed. Then I have coffee and I go outside and I do eight minutes of breathwork. And then on the days that I'm working out, that's when I head to the gym. And it's simple. It sounds like a lot.

It's three or four things all lined up in a row. I can tell the days that I do it in the days that I don't, but I expose my body to cold. I breathe oxygen on a treadmill. I get in a red light bed for 10 minutes. I have coffee. I do breath work. I'm only 30 minutes into my day at that time. And it's easy to go right down to the gym.

And then by the time, you know, I'm back up from the gym. You know, an hour later, I shower and I start my day. And I do that religiously every day. And when I travel, the one thing that is always, always, always consistent, never, ever, ever miss. Can't emphasize it enough is I do eight minutes of breathwork within 30 minutes of waking every single day. I will miss a commercial flight not to miss breathwork.

It resets your circadian rhythm. If I can't expose my skin to sunlight at the same time, if you actually just make little promises and keep little promises to yourself, it is amazing what it will do for your confidence level, your self-esteem. You keep breaking promises to yourself, and that is the most detrimental thing for our psyche. To have any success in any event, field you have, to be disciplined and you have to have routines. Often my best hours are in the afternoon. I try not to burn myself out. So writing is very intensive. Trains a lot of your energy. So I never do more

than three or four hours a day. I can't stomach it. But in those other periods when I'm not writing, I do a lot of research, a lot of reading. And then, you know, so my time is structured around that. I'm so grateful for the, for me, post-COVID world is really great because I have much more routine. I used to be a road warrior and I refuse to go back to a life always on the road anymore. So I will protect this routine that I have, which is waking up, having one strong espresso that's just all you need because it's so delicious and enough caffeine. So we tape the national from the night before and watch in the morning because it's too depressing to watch right before bed, but nothing much has changed for the time you'll wake up.

So, yeah, that's a good trick. And then I last about 15 minutes until I get up and I typically make a hot breakfast five out of seven days. And my partner loves it. He inspires me to cook and I'll mix it up every day. It might be bacon and eggs and toast. It might be a nice hash. It might be poached eggs and spinach and whatever it is.

But I just love to cook. It's my creative outlet. And then we do like a 40-minute hip routine every day that kind of physically just keeps me grounded. And then I cook lunch and dinner like I cook breakfast. and fit some work in between. So it's a really very, like, I don't know, simple life, but beautiful.

I love it. Work ethic starts to boil down to how do I actually manage my days? Like, how do I actually get up in the morning, get something rolling, and do this 365 days a year, or whatever the pattern is over that time? So do you have, and I'm looking at you, Lisa, do you have routines, rituals that feel like, okay, all of this stuff is true?

it's going to come down and you waking up and then having another great day. And then tomorrow, waking up and having another solid day, like that pursuit of progress. What are the rituals and routines that you have? Yeah, I definitely have because I've had a lot of health issues. So for like six years, I've been dealing with just like the worst gut issues you can possibly imagine. And six years later, I'm still struggling. So just to kind of give you an idea of how bad it was.

because of that, I realized I had ignored my body. We were building quest. I focused on how many hours am I putting in? Am I on the grind? How do I make sure that I show up? Because I was so insecure, I definitely thought that if I put more hours in, it would, like, outweigh how incompetent I was. And so I just kept putting more, more hours in.

I was ignoring my health. My health absolutely fell apart. And since that day that my health fell apart, I said, I cannot show up for other people if I don't take care of myself. It's obviously very cliche. We have the whole oxygen mask now before you put on someone else. But it's so true. And it took my health, literally falling apart for me to realize,

oh, Lisa, you are a human being. You have to listen to your gut. You have to pay attention to your body. That then created an entire system of a morning routine for me that sets me up for success, because how am I supposed to impact people if I can't even take care of myself? So I created a morning routine that was definitely optimized to me.

I tried a million different things. I tried meditating. I hated it. I tried yoga. I fucking hated it. And then I realized my jam was going into the gym and lifting heavy weights. Listening to music and singing at the top of my lungs. I realized I felt so good after I did that.

So I started to stop listening to other people telling me what I should do. And I just left space to experiment in the morning with a different thing. So I got up and I read. And I was like, this is really boring. right so I just tried a bunch of things and then saw what was the best for me same with the food my breakfast has all been optimized because of my gut health I've tested so many different foods to see what sets me up for the day with brain clarity with energy that's all to do with experimentation once I found all these moments of optimization I then created my morning routine

but the biggest thing the biggest thing that changed it for me was my Saturday routine I take Saturday mornings off completely. I switch my phone off. I tell all of my friends, all of my family. You cannot reach me on Saturdays, period. Setting that boundary, setting that space, and then I'm creative. So I pick up a pencil and I just draw.

It's all I do. And that's my time. That is what we call selfish time. It is my selfish time. And every Saturday, I do everything I possibly can to be at my art desk and serve my time. myself first. So that is imperative. If I don't do it for a couple of weeks, I notice the difference in my spirit, my energy, my happiness, my enthusiasm, how I show up in our relationship, how I show

up as a leader, everything. I always say the mind is primary and I always say that a strong mind is a catalyst for change. When you see the best athletes in the world either perform really well or on the other hand completely bomb out, it's because of that muscle that lives between the ears. And so the mental preparation for me for fighting was a huge, huge thing. And I'll tell you a story. When I fought in UFC 58, I remember being backstage. It was at the Mandalay Bay. It was 20,000 people in the audience. And I was flooded with negative thoughts. You don't belong here. You were bullied. You're going to lose. People are going to make fun of you. I was that 14 year old scared bullied kid all over again. How do you think that match went? How do you think that fight went?

It was one of the worst fights of my life. I lost. It was at that moment that I had to do some soul searching. I had to do some self-reflecting. I worked out harder than anybody. I was training six hours a day. I was a great wrestler. I was a great kickboxer. I was great at jiu-suitzoo. I had all the skills necessary to win. But I realized that my weakness was here. And I needed It was at that point I hired a sport psychologist and really started to do dedicated mental dedicated psychological practice. And from there, that's when I started to win. That's when I started to be successful because I realized that mental preparation was absolutely everything.

And so that every day in addition to the physical stuff, I would do an hour of meditation, of journaling, of visualization, of dedicated psychological practice, and that's become a huge thing for me and the people I train, psychological, purposeful practice. You know, the first thing I realize is that you have to write it out.

It's easy when you get tired to kind of fall short of it and say, you know what? I was just playing around. But when you write it down, there's something about putting pen to paper that makes it concrete. And it's kind of like making a promise

with yourself or calling yourself out. when you write it, you really have to follow through with it. And I always tell, like, my friends, my family, or anyone that I'm mentoring, is that it's about beating the tired man. Like, don't let the tired man beat you. A lot of times, just putting your feet on the ground and taking those steps is the hardest part. And so if you can get past that, usually, if you have it written down, you can beat the tired man, then you'll finally start building those habits

where you could continuously work towards your goals. create some quiet time, this daily practice thing of just, just turn the world off and just go to a place where you can go outdoors or indoors where you can quiet your mind and just ask, just say, okay, universe, okay, give me some direction here. What are, you know, this inside out style of living, this conscious style of living, this oneness, this unity thing, you know, give me a little direction, guide me. And I will promise you if anybody that is earnest about that and tries it will be guided. What are your habits and your routines and your rituals that have allowed you to stay so mentally and physically sharp? Well, one thing was when I had this house built, I'd had my bedroom built upstairs, so I'd have to go upstairs every night to go to bed. And that's been a good thing.

I go up and down my steps. It's been very helpful because I understand the importance of movement. I understand the importance of walk. I try very hard to walk 3,800 steps in my little house here with my walker because I think it's very, very important to walk. I get up in the morning and I do my little prayers and then I eat raisin bran and croons for breakfast and with lactose-free milk and, you know, and then my day starts. And it depends on where I am in the, in the, in the, process of my life as to what I do.

You know, when I was practicing many medicine, I went to work and did that. But now I've got it, I'm busy. I'm talking to you. I'll be talking to somebody else this afternoon. And it's because I think that I still have a message. I don't think. I know I still have a message to share with people because people are scared and they're confused and they're reaching for what I call our true humanity.