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How To Start Your Day For Peak Mental & Physical Performance

By Lewis Howes

In this episode of The School of Greatness, experts Nick Bare and Andrew Huberman explore how a structured morning routine contributes to daily success and productivity. Drawing from his military background, Bare shares his perspective on why early rising and immediate exercise serve as fundamental components of an effective morning practice, while Huberman explains the science behind how morning exercise influences daily alertness and sleep quality.

The conversation examines how morning routines affect overall performance and business success, with Bare and host Lewis Howes discussing strategies for maintaining focus when routines are disrupted. They address the importance of responding thoughtfully rather than reactively to unexpected challenges, and explain how consistent morning practices—particularly exercise and solitude—can improve problem-solving abilities and maintain a proactive mindset throughout the day.

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How To Start Your Day For Peak Mental & Physical Performance

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How To Start Your Day For Peak Mental & Physical Performance

1-Page Summary

The Importance of a Morning Routine

Experts Nick Bare and Andrew Huberman discuss how a well-structured morning routine serves as a foundation for daily success and productivity.

Morning Routine Sets Day's Tone For Success

Nick Bare emphasizes that a morning routine is crucial for establishing discipline and focus. Drawing from his military experience, he advocates for early rising and immediate exercise as key components of an effective routine. According to Bare, completing a morning run provides an early sense of victory and accomplishment. Huberman adds that morning exercise enhances daily alertness and improves nighttime sleep quality.

Maintaining Focused Mindset When Routine Is Disrupted

When morning routines are disrupted, Bare notes that it can leave one feeling off-balance and constantly trying to catch up. Drawing from his military training at Fort Benning, he explains the importance of remaining "as cool as the other side of the pillow" during chaotic situations. Bare and Lewis Howes discuss the value of stepping back from stressful situations to observe and develop thoughtful plans rather than reacting impulsively.

Connection Between Morning Routines and Success

Bare attributes much of his business success to his non-negotiable morning routine elements: early rising, physical activity, and moments of solitude. He finds his morning runs particularly valuable for problem-solving and maintaining a proactive mindset. Huberman reinforces this by explaining how regular morning exercise contributes to improved alertness throughout the day, demonstrating the direct connection between structured morning habits and sustained success.

1-Page Summary

Additional Materials

Counterarguments

  • Not everyone is a morning person, and some individuals may find that they are more productive and focused later in the day or at night.
  • The concept of a "morning routine" can be culturally biased and may not take into account different work schedules, such as night shifts, which would require an alternative routine.
  • The idea that early rising is inherently beneficial for success can be challenged by research suggesting that adequate sleep and listening to one's own circadian rhythms are more important for health and productivity.
  • Exercise is beneficial, but the type and timing of exercise that works best can vary greatly from person to person; some may find that exercising later in the day is more suitable for their body or schedule.
  • The emphasis on maintaining a strict routine may not account for the benefits of flexibility and the ability to adapt to unexpected changes, which are also important life skills.
  • The link between morning routines and business success is largely anecdotal and may not account for other factors that contribute to success, such as market conditions, networking, and education.
  • The notion of solitude being essential in the morning may not be practical or desirable for everyone, especially for those with family obligations or those who thrive on early social interactions.
  • The idea of stepping back to plan rather than reacting impulsively is sound, but in some situations, immediate action may be necessary and beneficial.
  • The benefits of a morning routine might be overstated without acknowledging the importance of other parts of the day and how a holistic approach to time management can also lead to success and productivity.

Actionables

  • You can design a "victory jar" where you drop a note every morning after completing your exercise, capturing what you achieved and how it made you feel. This tangible collection of accomplishments can serve as a motivational tool, reminding you of the positive start to your day and reinforcing the habit of morning exercise. For example, after a morning run, write "Ran 5k and felt energized!" and drop it in the jar.
  • Create a "morning routine playlist" with music or podcasts that align with the different stages of your morning routine, from waking up to exercising. This can help automate your routine, as the playlist acts as an auditory cue for each activity. For instance, a specific song could signal it's time to start your run, while another could be the cue for a cool-down or meditation session.
  • Develop a "plan B morning routine" for days when your usual routine is disrupted. This alternative plan should be shorter and more flexible but still include elements of physical activity and solitude. For example, if you can't go for a run, have a 15-minute yoga flow or a quick bodyweight workout ready to go, followed by a brief period of reflection with a cup of tea.

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How To Start Your Day For Peak Mental & Physical Performance

The Importance of a Morning Routine

Experts like Nick Bare and Andrew Huberman affirm that a robust morning routine provides more than just an early start; it lays the groundwork for success throughout the entire day.

Morning Routine Sets Day's Tone For Success

Consistent Habits Cultivate Discipline, Focus, and Accomplishment

Nick Bare stresses the significance of a morning routine, acknowledging that its absence means you may spend your day trying to catch up. He identifies morning routines as an opportunity to establish discipline and focus, ultimately leading to a greater sense of accomplishment.

Military-Inspired Morning Routine Elements

Early Rising and Immediate Exercise Key to Daily Routine

Bare, drawing from his military experience, talks about the influence of military discipline on his morning habits, stressing that meticulous planning is essential for success. Key components of a military-inspired routine include waking up early and getting your body to move and sweat first thing in the morning.

Bare recounts that his military background ingrained in him the habit of rising early for physical activity. According to Huberman, engaging in exercise as early as possible is beneficial, even if it's not always possible to do it right away. Bare finds that completing a morning run gives him a sense of an early victory, having achiev ...

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The Importance of a Morning Routine

Additional Materials

Counterarguments

  • Not everyone is a morning person, and some individuals may find that they are more productive and focused later in the day or at night.
  • The concept of a "one-size-fits-all" morning routine may not take into account individual differences in work schedules, personal responsibilities, or biological rhythms.
  • The emphasis on early rising and immediate exercise may not be practical or beneficial for everyone, especially those with certain health conditions or sleep disorders.
  • Meticulous planning can be helpful, but too much rigidity in a routine can lead to stress and a lack of spontaneity, which can be counterproductive for some people.
  • The idea that a morning routine sets the tone for the entire day may not account for the fact that many people experience fluctuations in motivation and energy levels throughout the day.
  • The benefits of exercise are well-documented, but insisting on morning exercise may not be necessary for everyone to achieve the same benefits; the best time to exercise can vary from person to person.
  • The military-inspired elements of a morning routine may not resonate with or be applicable to civilians who have different lifestyles and st ...

Actionables

  • You can create a "Morning Success Map" by drawing a simple flowchart the night before that outlines your next day's morning routine, including the time you'll wake up, the exercises you'll do, and the order of your activities. This visual aid serves as a commitment device and helps you mentally prepare for the day ahead.
  • Develop a "5-Minute Morning Win" habit by choosing a very small task you can complete within five minutes of waking up, such as making your bed, doing a quick stretch, or writing a gratitude note. This sets a tone of accomplishment and can boost your motivation for larger tasks throughout the day.
  • Introduce a "Sunrise Stretch Session" ...

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How To Start Your Day For Peak Mental & Physical Performance

Maintaining Focused Mindset When Routine Is Disrupted

Disruptions to our morning routine can often result in feeling "off" or like we are playing catch-up throughout the rest of the day. Nick Bare and Lewis Howes discuss strategies for maintaining focus and composure despite these setbacks.

Morning Routine Disruptions Can Cause an "Off" or "Behind" Feeling

Nick Bare communicates that if he deviates from his morning routine, it leaves him feeling off and as if he's constantly trying to catch up. He emphasizes the importance of completing crucial tasks early in the day; otherwise, once the workday begins at 8 am, unpredictable duties might prevent him from accomplishing them. Bare dislikes being reactive, preferring instead to approach his day proactively, with deliberate, strategic, and intentional actions. His comments illustrate that a disruption can significantly affect this desired proactive mindset.

Cultivate the Ability to Pause, Breathe, and Tackle Challenges Proactively to Maintain Focus and Composure

Skill From Military Training: Calm Under Stress

Lewis Howes inquires about how to keep a focused and present mindset when disruptions occur. Bare reflects on his military training at Fort Benning, Georgia. He recalls an officer's advice that an effective leader remains as cool as the other side of the pillow in the face of chaos. According to Bare, military training prepares individuals to remain calm and focused despite stressful circumstances. This sense of calm is attributed to detaching oneself and being proactive rather than reactive to a situation.

Using Detachment and Foresight to Handle Routine Disruptions Calmly

Nick Bare further elaborates on the ...

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Maintaining Focused Mindset When Routine Is Disrupted

Additional Materials

Counterarguments

  • While morning routines can be beneficial, flexibility and adaptability are also important life skills; rigid adherence to routines may not always be practical or healthy.
  • Some individuals may thrive under spontaneous or varied conditions and may not require a strict routine to feel focused or productive.
  • The concept of completing crucial tasks early may not suit everyone's peak productivity times, as some people are more efficient or creative at different times of the day.
  • Military training techniques for maintaining calm may not be universally applicable or effective in civilian life due to different stressors and environments.
  • Detachment can be useful, but it is also important to remain empathetic and connected to the emotional aspects of a situation, especially in leadership ...

Actionables

  • You can create a "disruption deck" of cards with different daily challenges to practice staying calm and adapting quickly. Each morning, draw a card that might instruct you to change your breakfast routine, take a new route to work, or wear something outside your usual style. This exercise will help you become more comfortable with disruptions and improve your ability to remain focused under stress.
  • Develop a "five-minute foresight" habit where, before starting your day, you spend five minutes visualizing potential disruptions and mentally rehearsing calm responses. This practice can enhance your ability to detach and handle unexpected events with a clear mind, similar to strategies used in military training.
  • Implement a "va ...

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How To Start Your Day For Peak Mental & Physical Performance

Connection Between Morning Routines and Discipline, Focus, Success

Successful Individuals Use Well-Developed Morning Routines to Set the Day's Tone and Achieve Goals

Nick Bare and other successful individuals attribute a significant part of their accomplishments to well-developed morning routines. Bare mentions that having non-negotiables for his morning routine is crucial. He always wakes up early, moves his body and sweats, and seeks solitude. His experience as an infantry platoon leader in the military required him to start his day early, and this disciplined routine has carried over into his civilian life, contributing to the success of his booming business.

Morning Routines Boost Control, Intentionality, and Momentum for Long-Term Achievement

In conversations with Lewis Howes, Bare discusses the importance of his morning runs as a time for navigating and solving problems which lends to his long-term success. He also notes that regularity in morning routines, like working out at consistent times, can set one's schedule and boost alertness, leading to increased control and a proactive mindset throughout the day. Bare points out that choosing challenging and hard situations has been instrumental in his growth and success, implying the significant role a disciplined morning routine plays in preparing for and embracing these challenges.

Start the Day Wit ...

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Connection Between Morning Routines and Discipline, Focus, Success

Additional Materials

Counterarguments

  • While morning routines can be beneficial, they are not the sole determinant of success; many successful individuals have varied routines and attribute their success to a range of factors including talent, opportunity, and hard work.
  • The concept of "non-negotiables" in a morning routine may not be flexible enough to accommodate life's unpredictable nature and could lead to unnecessary stress if not managed realistically.
  • Waking up early is not inherently superior; some people function better with a later schedule and can be equally disciplined and successful with night routines.
  • The benefits of solitude in the morning may not apply to everyone; some individuals may find that social interaction or collaborative activities in the morning are more beneficial for their productivity and well-being.
  • The idea that morning routines boost control and momentum may not account for individual differences in circadian rhythms and personal productivity cycles.
  • Regularity in routines can be helpful, but too much rigidity can also stifle creativity and the ability to adapt to new situations.
  • The emphasis on choosing challenging situations may not acknowledge the importance of balance, rest, and recovery in achieving long-term success.
  • The claim that exercise in ...

Actionables

  • You can create a "Morning Routine Bingo" where each square represents a different morning activity that aligns with your goals. Fill in the bingo card with activities like a five-minute stretch, reading a page of a motivational book, or drinking a glass of water upon waking. Aim to complete a row each morning, mixing up the activities to keep it fresh and engaging.
  • Design a "Morning Routine Challenge" with friends or family where you commit to a 30-day trial of new morning habits. Each participant can choose their own set of activities based on what they believe will boost their control and intentionality. Share daily updates in a group chat to encourage accountability and celebrate each other's commitment to building a disciplined start to the day.
  • Implement a "Morning Routine Tracker" app on your ...

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