OK, this is the third week of the book summary The 5am Club –Own Your Morning, Elevate Your Life by Robin Sharma. I know, I know, I’ve been yapping on about this book for weeks now but there’s just too much info for one or two newsletters! BUT, today is the day you get to learn the famous formula of a world-class morning routine that will set you up for success!
I hope you’re excited!
Here’s what they say to do in the book –
The 20/20/20 FORMULA
20 minutes to move, 20 minutes to reflect and 20 minutes to grow.
5am-5.20 – Exercise: What’s really critical is making yourself sweat. That’s because sweat gets rid of cortisol, the fear hormone. Sweat produces the protein BDNF, or brain-derived neurotrophic factor, which repairs brain cells and accelerates the development of new neural connections. By sweating for 20 minutes, it literally means you’ll think faster!
5.20-5.40 – Reflect & Meditate: Take a moment for reflection with a period of deep peace and solitude. Before the complexity of the day begins, reflect on what’s most important to you. In an age of distraction, and constant notifications or messages, you’ll be amazed at what visions, dreams, and inspiration come to your mind when you have a few moments of silence to yourself.
Write these thoughts down in a journal. Commit your current ambitions, things you’re grateful for in your life, and frustrations and disappointments to paper. Doing this will help you to understand your vision and let go of toxic, negative energies.
Take a few minutes to meditate. Research shows that meditation helps to lower cortisol, which reduces your stress. It’s a proven method to stay relaxed, and the great performers of the world are always calm!
5.40 -6am – Learn: Take 20 minutes to learn something. Study the lives of prominent achievers by reading their biographies, learn about human psychology, watch documentaries on innovation, or listen to audiobooks about business building. Something every billionaire has in common is a love of learning.
Now this is just a suggestion so don’t be too hard on yourself if you don’t follow it to a T. I like to mix my routine up depending on the day. Sometimes I start with mediation and reflection – I’ll do my ‘Breath of Fire’ exercise, gratitude, goal setting and visualisation and then I exercise! My exercise varies and maybe I’ll do longer or some days shorter – I could do a series of squats and run around with my dog on the beach, I could be swimming or doing yoga, I like to mix it up! I’ll listen to an audiobook or a podcast while I’m preparing my green juice and drinking my green tea in the morning. This is basically my morning routine but the order in which I do everything really depends on the day! The 20/20/20 formula is a really good structure to follow when you’re just starting out and building these healthy habits, so try it and then see what works best for you.
So, now you might be thinking “Yeah Paige, sounds great and all, but how the hell am I going to wake up at 5am?!” well, next week we’re going to cover sleep and what you can implement for your night time routine as well. Phew!
Just one more thing… It takes 22 days to install and habit and 66 days for it to become automatic. Remember that.
Now enjoy some more quotes I loved 🙂
- No idea works until you do the work.
- Procrastination is an act of self-hatred.
- The best thinking has been done in solitude.
- Being busy doesn’t mean real work. The object is production.
- Only people in pain do painful things to others. Those who are suffering create suffering.
- There’s a difference between being busy and being productive.
- Neurons that fire together, wire together.
- Many famous geniuses had a habit of sitting in solitude for hours with just a pad and paper.
- Everyone dreams of being a legend until it comes the time to do the work that legend do.
Have a beautiful and productive week Elev8ors!!