The speaker, Kevin Jabal, discusses the importance of having a well-calibrated morning routine. He shares his personal experience of waking up at 3 am during medical school and residency to have a relaxing morning routine before starting his day. He emphasizes that a morning routine should be proactive, not reactive, and provides several foundational components to create a great morning routine.
These components include:
1. Drop the phone: Avoid checking social media, email, and news as soon as you wake up.
2. Make your bed: Start the day with a sense of accomplishment and create a habit of doing small tasks.
3. Hydrate: Drink water as soon as you wake up to rehydrate after a night of sleep.
4. Nutrition: Eat a healthy breakfast or snack, avoiding processed foods.
5. Movement: Engage in some form of physical activity, such as stretching or exercise.
6. Mindfulness: Practice meditation or deep breathing to clear your mind.
7. Reflection and intention: Set your intentions for the day, write down your goals, and reflect on your gratitudes.
Kevin emphasizes that everyone's morning routine should be unique and personalized to their needs and preferences. He also recommends using tools like Notion to help structure and organize your morning routine.
Here are the key facts extracted from the text:
1. The speaker wakes up at 3 a.m. to start their morning routine.
2. The speaker's morning routine includes making their bed, brushing their teeth, stretching, journaling, meditating, and making a protein shake.
3. The speaker aims to get to the workroom at least 10 minutes early.
4. The speaker believes that starting the day on someone else's terms by checking your phone first can be limiting.
5. Tristan Harris, a former Google design ethicist, describes the experience of waking up and checking your phone as framing the morning around a menu of things you've missed since yesterday.
6. The speaker believes that making your bed is a good habit to start the day with, as it gives you a sense of pride and encourages you to do another task.
7. Admiral William McRaven said that making your bed is a way to start the day with a sense of accomplishment.
8. The speaker keeps a large water bottle filled and nearby to decrease the friction of staying hydrated.
9. The speaker does not believe that you necessarily need to eat in the mornings and personally follows a 16-8 intermittent fasting schedule.
10. The speaker recommends experimenting with motion in some routine form every morning, such as stretching or mobility exercises.
11. The speaker practices Vipassana meditation for 10-15 minutes every morning.
12. Tim Ferriss notes that over 80% of his guests, who are world-class performers, start their days with some form of mindfulness practice.
13. The speaker uses a journaling app to set their intentions for the day, which includes writing about three gratitudes, three long-term goals, and today's targets and affirmations.
14. The speaker believes that incorporating all of these elements into their routine has taken them about an hour to complete.
15. The speaker has been experimenting with their morning routine for over 10 years.
16. Notion is a note-taking app that the speaker uses daily to manage their team and has largely replaced Evernote as their go-to app.
17. Notion offers a free version for students who sign up using a valid .edu email address.