The 5 AM Miracle with Jeff Sanders: Healthy Habits • Personal Development • Rockin' Productivity!

This is the fourth article in the six-part Mornings 101 series that focuses on how to implement the most effective strategies for dominating your day before breakfast. The best morning routines begin the night before. If you want to wake up early and literally bounce out of bed with enthusiasm tomorrow morning, then you want to make sure you end today in the best way possible. ← Previous Episode Next Episode → Photo Credit: Pixabay I have a terrible habit of staying up late for no good reason and I waste more time in the last few hours before bed than at any other time of the day. For me, a solid evening routine is not a fluffy addition to my daily productivity, it is an essential ingredient that protects me from myself. How to Create Your Ideal Evening Routine The first step to waking up early is going to bed early, and with a solid system in place each night you can guarantee better sleep and a more effective beginning to the following day. 1. Make a Big List Start by listing all of the activities that you ideally would like to complete each evening. Keep in mind that the evening routine tends to much more flexible than the morning routine as schedules are likely to evolve more dramatically as the day progresses. This means that you may not have strict time requirements for each activity and what you do each evening could vary considerably from day-to-day. The key is to identify what core habits are essential for you to end your day effectively and repeat those habits with increasing consistency. 9 Potential Habits to Include in Your Evening Routine * Review your tasks for the following day in your calendar and task manager. * Implement Equilibrium Zero by putting everything away, including all work-related materials and personal stuff around your house. * Set your alarms for the following day (I use multiple alarms to guarantee I get up). * Turn off any bright visual screens (computers, phones, tablets, etc.) around one hour before bedtime. * Practice yoga, stretch, invert, and prepare your body physically for sleep. * If you shower at night like I do, be sure to record that as well. * Read or listen to fiction to allow your mind to transition into more a care-free state. * Meditate on gratitude, pray, or think about how much great work you were able to accomplish today. Keep these thoughts positive and focused on your successes so you fall asleep free of stress and anxiety. * Create an ideal sleeping environment to fall asleep faster and easier (cooler temperatures, dark room, comfortable bed, etc.). 2. Set Your Boundary Without a solid evening boundary it’s likely you will stay up later than you intend, which will lead to a lack of sleep or sleeping past your alarm.

If you could only do ONE thing today, what would it be? This week's episode of The 5 AM Miracle Podcast features an interview with Jay Papasan, co-author of The ONE Thing. Jay and I discuss why focusing on only one thing is so effective and how to prioritize your projects using the power of dominoes. ← Previous Episode Next Episode → Photo Credit: Jay Papasan Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the script. Resources Mentioned in the Show * The 5 AM Miracle Community on Facebook [click to join] * Cocaine, Caffeine, and 420: How Drugs Affect Your Productivity [episode #95] * Gary Keller [founder of Keller Williams Realty] * Body for Life [book by Bill Phillips] * Jay Papasan [Jay's website] * The ONE Thing [New York Times Bestselling book by Gary Keller and Jay Papasan] * The 1 Thing [book website] * How to Discover Your ONE Thing in Every Area of Life [episode #67] “What’s the ONE Thing I can do, such that by doing it, everything else will be easier or unnecessary?” – Tweet That! Next Week On the podcast next week I will be discussing the process I went through to write my new book. Two weeks ago I turned in my completed manuscript to my publisher and finished months of hard work. If you have ever toyed with the idea of writing a book, getting published, or just persevering through a challenging project, then you will certainly enjoy this episode.

This is the third article in the six-part Mornings 101 series that focuses on how to implement the most effective strategies for dominating your day before breakfast. If you want to optimize your day you first need to optimize your morning, and the only way to do that is to know what an optimal, or ideal, morning looks like. ← Previous Episode Next Episode → Photo Credit: Pexels.com Before I took the time to plan out my mornings in detail, I was guessing. Even though I had years of experience waking up and starting my day there was a pivotal shift that took place when I began to think through exactly what I was doing — as opposed to just going through the motions. Creating a well-thought out, ideal morning routine is a critical step in the process of making each day as productive as possible. If you would like a more detailed version of the steps below, join The 5 AM Club today for free. 4 Steps to Create Your Ideal Morning Routine Here are the four core pieces of putting together an ideal routine. Keep in mind that this is an ideal, not perfect, version of how your day could begin. The key here is to imagine what would happen if the stars were aligned and you did exactly what you intended to do, but with a little wiggle room for the occasional bump in the road. 1. Study and Model After High-Achievers Before you begin, it's best to know what the most successful people are doing. There are many amazing people who are already waking up and dominating their day, which means all you really need is a few great ideas to steal from them. If you have been listening to my podcast you know that I ask every ambitious guest about their ideal day, including people like David Allen, Dean Karnazes, and Bob Proctor. Though there are many variations in the answers to my question, though the similarities are even more striking. Here are 7 of the most common characteristics of ideal morning routines, as outlined by some of the most productive high-achievers. * Wake up 3 to 4 hours before your workday begins. * Drink plenty of water right away (typically between 1/2 liter and 1 liter). * Meditate on gratitude, visualize your day, and/or spend a few moments in total silence. * Exercise vigorously for a short time period. * Eat a healthy breakfast, usually consisting of fruit, smoothies, and a little caffeine.

What does it take to be truly successful? This week's episode of The 5 AM Miracle Podcast features an interview with Bob Proctor, the legendary personal development speaker most well-known recently for The Secret. Bob has released a brand new book, The ABCs of Success, and in our conversation we discuss a few of the fundamental principles of getting what you want out of life. ← Previous Episode Next Episode → Photo Credit: Bob Proctor Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the script. Resources Mentioned in the Show * “Undo Send” feature in Gmail [Fast Company article] * Bob Proctor [Bob's website and bio] * The ABCs of Success [book by Bob Proctor] * Think and Grow Rich [book by Napoleon Hill] * The Secret [movie featuring Bob Proctor] * The Science of Getting Rich [book by Wallace D. Wattles] Next Week On the podcast next week I will be interviewing Jay Papasan, co-author of The ONE Thing.

This is the second article in the six-part Mornings 101 series that focuses on how to implement the most effective strategies for dominating your day before breakfast. Even with all of the amazing benefits of waking up early it can be hard to feel ready to dominate your day right away. Fortunately, there are a few simple strategies you can implement to bounce out of bed with enthusiasm. ← Previous Episode Next Episode → Photo Credit: CDCobra via Compfight cc During the first few weeks of my transition to an early morning I was exhausted. It was a little painful to crawl out of bed in the dark and head out for a run. But, I slowly began to feel better and it wasn't long before I was literally clamoring to get out of bed when my alarm went off, sometimes even earlier. 3 Ways to Bounce Out of Bed Every Morning Before we dive into the specifics I will note that not everyone wakes up immediately with a goofy grin on their face — even if they use the same strategies that work for me. Just as some people need more sleep than others, some people wake up slower than others. The key is focus on doing the things that allow you to wake up feeling refreshed and ready for your day with as little friction as possible. 1. Let Your Muscles Do the Work In the previous Mornings 101 article I discussed how early morning exercise is one of the best strategies to help make the transition to an early morning much easier. In the beginning you will definitely notice exercise helps. Over time you will notice that exercise goes even further and actually pulls you out of bed. I have noticed that the more I run, lift weights, and engage my body physically each morning, the more my body wants to wake up and repeat that process. So, when my alarm clocks goes off my body is already preparing itself for a workout. The energy begins to surge before I have even opened my eyes and I get so antsy I can't stay under the covers. If there was only one strategy to help you literally bounce out of bed every morning, an early morning workout would be it. 2. Plan an Exciting Early Morning Activity I had a coaching client last year who loved the benefits of early mornings, but, like most people, found it difficult to wake up early every morning and feel his best. The funny thing for him though, was that he had no problem waking up as early as 4:00 a.m. to go surfing with his friends. He found it easier and refreshing to wake up when he was heading out the door for an activity he loved. For most people, an early morning appointment (like going to work) is the most effective strategy, but it's based on fear. If you wake up late you face consequences. The method I prefer is to wake up excited about something that I am looking forward to doing. It could be exercise, a breakfast meeting, or traveling somewhere new and adventurous.

Do you have a mentor to guide you towards your grandest goals? This week's episode of The 5 AM Miracle Podcast features an interview with Geoff Woods, host of The Mentee Podcast. We discuss how to find the best mentors, make connections with total strangers, and pitch your ideas to the people that matter most. ← Previous Episode Next Episode → Photo Credit: Geoff Woods Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the script. Resources Mentioned in the Show * How to Live to 100: The Power of Persistence [episode #100] * Geoff Woods.com [Geoff's website] * The Mentee Podcast [hosted by Geoff Woods] * Find The Best Mentors [free resource from Geoff] Next Week On the podcast next week I will be interviewing the legendary personal development author, speaker, and trainer, Bob Proctor. I will be talking with Bob about his brand new book, The ABCs of Success: The Essential Principles From America's Greatest Prosperity Teacher. ← Previous Episode Next Episode →

This is the first article in the Mornings 101 series. Over the next 6 weeks I will be discussing how to implement the most effective strategies for dominating your day before breakfast. There's no better time to dominate your day than before breakfast. In the Mornings 101 series I will show you how to become an early riser, bounce out of bed with enthusiasm, achieve your own 5 AM Miracle, and much more! ← Previous Episode Next Episode → Photo Credit: Compfight

How can one morning routine work well when your schedule is constantly changing? In this week's episode of The 5 AM Miracle Podcast I discuss how to create a predictable morning routine for an unpredictable schedule. ← Previous Episode Next Episode → Photo Credit: Thomas Hawk via Compfight cc Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the script. Resources Mentioned in the Show * Why You Should Be Using Nozbe for Task Management [blog post] * 3 Strategies to Start Over Better Than Before [blog post] Next Week On the podcast next week I will be interviewing Geoff Woods, host of The Mentee Podcast. Geoff and I will talk about how to find the best mentors, make connections with total strangers, and pitch your ideas to the people that matter most. ← Previous Episode Next Episode →

What do you do when a trusted system fails you? How about a morning routine? Or a faithful piece of technology? How should you respond when you are left with no choice but to start over? ← Previous Episode Next Episode → Photo Credit: Compfight

How far did you run this morning? This week's episode of The 5 AM Miracle Podcast features an interview with Dean Karnazes, a man who literally runs a marathon before breakfast. On top of being a best-selling author, Dean travels the world on foot, running unfathomable distances and making it all look easy. ← Previous Episode Next Episode → Photo Credit: Dean Karnazes Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the script. Resources Mentioned in the Show * 47 Strategies Self-Assessment [a quick and thorough guide to determine how productive you are] * The Tim Ferriss Show Podcast [hosted by Tim Ferriss] * Savage Lovecast Podcast [hosted by Dan Savage] * UltramarathonMan.com [Dean's website] * Ultramarathon Man [book by Dean Karnazes] * 50/50: Secrets I Learned Running 50 Marathons in 50 States in 50 Days – and How You Too Can Achieve Super Endurance! [book by Dean Karnazes] * Run! 26.2 Stories of Blisters and Bliss [book by Dean Karnazes] * Endurance: Shackleton's Incredible Voyage [audiobook by Alfred Lansing] Next Week On the podcast next week I will be discussing how to create a morning routine when your schedule changes on a daily basis. I will share a new strategy to maintain balance between your healthy habits and your crazy calendar. ← Previous Episode

Call it procrastination, fear, or just being lazy — we all know how it feels to continually put off something important. The good news is that there are many solutions to this common problem and today I will share seven strategies to push through the fear and get to work. ← Previous Episode Next Episode → Photo Credit: Jeff Sanders Over the last few years I have become a master of shallow productivity, getting a lot done while never doing anything that matters. I am an expert at cleaning my house, making tea, and getting to inbox zero over and over again. Unfortunately, my house doesn't need to be cleaned, I have already had more than enough tea, and my emails can wait. So then, what's holding me back? Fear. Plain and simple. Fear of getting started. Fear of doing something hard. Fear of missing out on the rest of my life while I focus exclusively on something that's not worthy of a facebook status update. Yeah, that last one really does cross my mind, a lot. 7 Strategies to Get Started NOW Every now and then when you are facing a challenge, whether a real mountain to climb or just a metaphorical one, you will need a bag of tricks at your disposal to get the ball rolling. Here are seven strategies to jump start your progress and get something done without all the nonsense of procrastination. * Make the Task So Easy You Can't Say No to it Leo Babauta, creator of the popular Zen Habits blog, is really good at cutting through the clutter to get to the activity that moves the needle. When you make a task so simple, so small, and so easy you literally can't say no to it, then you will more than likely actually do it. The other side of this coin is that things that are easy to do are also easy not to do. * Use the 10-Minute Momentum Method. I have always found that once I start it's dramatically easier to keep going. When faced with a task that you just keep postponing, try giving yourself just 10 minutes to work on it. After 10 minutes you are allowed to stop. The funny thing is that you won't. You will keep going and get it done. Works every time. * Trap Yourself Thankfully, I have never had to resort to this one, but it's guaranteed to work. Try trapping yourself so that the only option you have is to accomplish your goal. For example, you could have a friend drive you 26.2 miles away from home, drop you off, and tell you to run back. That's a surefire way to train for a marathon. * Grab a Buddy Accountability has a funny way of working wonders when nothing else will. I used to create my weekly review alone, but then I began meeting up with Matt Frazier from No Meat Athlete once a week for an accountability meeting. The simple act of meeting with Matt gave me all the motivation I needed to never skip a weekly review ever again. * Change Environments

How do habits actually stick around for good? In this week's episode of The 5 AM Miracle Podcast I discuss how habits work. There is a specific and repeatable formula to get habits to stick in your life and today we will discuss how you can form and stick any new habit. ← Previous Episode Next Episode → Photo Credit: DaveR1988 via Compfight cc Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the script. Resources Mentioned in the Show * The 5 AM Miracle is Going Pro . . . I Just Signed a Book Contract! [blog post] * The Power of Habit [book by Charles Duhigg] * Habits That Actually Stick: An Interview with James Clear [episode #043] * Nozbe [my task manager] Next Week On the podcast next week I will be interviewing author, speaker, and ultramarathon champion Dean Karnazes. Strap up your laces and get ready to run . . . a lot. No, really, more than you think . . . much more. ← Previous Episode Next Episode →

Sounds crazy, but it's true. Playing an iPhone game made me more productive and it made boring work more fun — not because I played the game, but because of how the game is played. ← Previous Episode Next Episode → Photo Credit: Jeff Sanders I'm not much of a gamer. I don't own any game consoles like the Xbox, PlayStation, or even a Wii. I also don't have any games installed on my phone. On occasion I will download a game just out of curiosity. That's how, 6 months ago, I got hooked on Temple Run and made a phenomenal discovery about addiction, goal achievement, and turning mundane tasks into fun adventures. Smart Games Encourage us to Keep Playing Temple Run is a great game for many reasons, the most important in this context is that it's addicting. I found myself playing the game over and over again because the developers included a few core features to keep me coming back for more. There were goals to achieve, levels to reach, coins to collect, and rewards to be won. In essence, it was a grand adventure even though I was literally doing the same thing over and over again hundreds of times. Without the ongoing encouragement to keep playing I would have stopped in just a few minutes, much like I have done with other games. Smart game developers pull out all the stops to keep their gamers coming back again and again to the same user experience because that experience is enticing. The gamer is making progress and wants to continue that progress for as long as possible. The only reason I quit playing this game is that I achieved all that I could. There were no reasonable objectives left. Though I could have continued playing out of habit, without an achievable goal on the horizon I was done. Turning Goals into Games Through Gamification You may have not have heard of gamification, but you have likely seen it in use. Gamification is the process of adapting core features of games like Temple Run, and integrating them into your own goals, projects, or business. Gamification Defined: “the process of taking something that already exists – a website, an enterprise application, an online community – and integrating game mechanics into it to motivate participation, engagement, and loyalty. Gamification takes the data-driven techniques that game designers use to engage players, and applies them to non-game experiences to motivate actions that add value to your business.” – Bunchball If you have ever used the Foursquare app and tried to become the Mayor of a location, you have been an active “player” and experienced gamification. LinkedIn also uses gamification with their “profile completeness” progress bar. Anytime you are asked to complete a profile, reach 100% of some measure of progress, or achieve a “badge” to show off to your friends you have been gamified. The Mechanics That Make it Work There are 10 primary and highly effective game mechanics that encourage “players” to accomplish a goal. Here are those 10 mechanics as outlined by Bunchball, a company that specializes in helping other businesses use gamification to get their employees to actually do...

If you could have any career, what would it be? This week's episode of The 5 AM Miracle Podcast features an interview with Grant Baldwin, a traveling public speaker and host of the podcast, How Did You Get Into That?. Grant and I talk about how he got into public speaking and how you can get into the career you want. ← Previous Episode Next Episode → Photo Credit: Grant Baldwin Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the script. Resources Mentioned in the Show * Grant Baldwin [his website] * How Did You Get Into That? Podcast [hosted by Grant Baldwin] * The Speaker Lab [Grant's public speaking resources] * The Miracle Morning [book by Hal Elrod] * Yoga Studio [iOS app] * Day One Journal [app for Mac and iOS] * Slack [communication system for teams and groups] Next Week On the podcast next week I will be discussing the habit formation loop. Habits are predictable and when you know how they work, you can control the process and form just about any new habit you want. ← Previous Episode Next Episode →

As Tony Schwartz, author of The Power of Full Engagement, will tell you, renewing our personal energy is just as important as expending it. Being more productive is not about managing time. Instead, it's all about managing energy. ← Previous Episode Next Episode → Photo Credit: Compfight