5 Ways To Start Your Day With Energy + Intention


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"The quality of your life depends on the quality of your energy."

Thank you, Tony Robbins.

Many of don’t think about the energy that we are putting out into the world. From the moment we wake up a lot of roll out of bed feel stressed, anxious, overwhelmed, or still exhausted!

And we let those feelings, that energy run our day. But what if we didn’t?

Becoming a successful self-made entrepreneur obviously takes a lot of hustle and hard work. But the top business owners in the world (i.e. Tony Robbins, Gary Vaynerchuk, Oprah Winfrey, etc.) know that before they can give 100% to their workday, they first need to check in with themselves and set their focus for the day.

They don’t wait until 3pm to get to their prime mental state - they kick their morning off with it so that it filters into their whole day.

So how do they do it? The short answer: they have a non-negotiable morning routine that helps them to stay grounded, present, and focused.

There are endless types of morning routines and rituals, ranging from journaling to meditation to yoga. But today I thought that I would share some of my favorite common practices.

1| Free Writing

Just like it sounds, free writing, or what I also like to call flow-writing, is all about writing simply for the purpose of expression. Its aim is to get all of your beautiful or crazy (or probably both) thoughts out, no matter how random they may look on paper. Because tasks, to-do lists and memories take up so much of our minds’ hard-drives, it works wonders for our mental health to clear up that brain real estate simply by jotting it all down.

Spend time free writing about any personal topic of choice: what's on your mind, inspirations, ideas, dreams, etc. The important thing about free writing is that you are not editing as you go. It’s an exercise safe from your own criticisms. There are no expectations or pointed questions.

2| Focused Journaling

The opposite of free-writing, and something that I personally love to do, is focused journaling. This is writing based on specific questions or prompts. Most people use the same short yet impactful questions daily to create focus and prime their brains for what’s to come that day.

Examples of questions might be:

  • The top three things that you need to accomplish today;

  • What’s a potential obstacle that might trip you up and how you will approach it;

  • Who is one person who needs you to be on your A-game today;

  • Someone you could surprise with a sign of appreciation, and so on.

I’ve found that focused-journaling can also help with long-term goals. i.e. Asking questions like; what main business goals can I work on today that will have an impact on my quarterly/annual goals, and/or, what is one thing that I can do today that will take one step closer to my personal goal of living a more healthy life (i.e., taking a quick work out, eating a healthy nutritious lunch, etc).

It’s often surprising how much control we actually have over our days when we begin them with the right questions and specific purpose and intention.

Check Out > Brendon Burchard's High Performance Planner

3| Deep Gratitude Practice

This is such a simple, yet fulfilling practice.

This practice is to take few minutes each day to focus on the good in your life and the things you are thankful for is beneficial on so many levels. When our mind is set on the positives, it leaves less room for stress hormones (which literally increase the inflammation in our body).

Some research has even shown that we can boost our immune system simply by adopting more optimism! Let’s test this hypothesis, shall we?

Close your eyes and think of 3 different things that you're grateful for. Big or small. Or think of a time that you felt deeply, truly loved. Put yourself back in that moment. How did you feel, how did you breathe? Revisit that memory and put yourself in your body. Engage all of your senses. Take a moment to soak in all of these feelings.

"Trade your expectations for appreciation and the world changes instantly!" - Tony Robbins

Check Out Tony Robbins Morning Routine that combines a breathwork and gratitude practice.

4| Stretching or Yoga

This might seem like an obvious one, but as a mindset routine, it’s only as effective as we make it. Start with calming music to accompany you as you stretch your body.

During this time, think about your body and thank your body for its strength. With each stretch or pose think about how your body is moving, how your muscles are working, how the blood is flowing through your body and bringing life to new cells. Allow yourself to truly reset your thoughts. Being present with only what is happening right now helps bring your entire being to a place of balanced mental clarity.

5|  Deep breathing or breathwork

Focused breathwork and directed energy can do more for your mental health than you might realize.

As one of our amazing clients and breathwork teacher Erin Telford explains, “The breath is a high form of technology for self-healing. It can help you to stay grounded, present and in your heart.” Not only is it cathartic at its core, it also has true healing properties that level our heart rate and send oxygen to the brain.

There are many different kinds of deep breathing and breathwork practices. There are faster breathing techniques to increase your energy, heart rate and circulation, and also slower more methodical breathing techniques that can put you in a calmer more meditative state.

To be honest I am really just learning more about breathwork but personally, as someone who has dealt with anxiety off and on for years, I’ve found that taking a few minutes to focus on deep breathing can help tremendously.

You can check out more of Erin’s work here.

Other Brain-boosting activities

For some of you, these grounding practices might be out of your comfort zone or something you’re simply not into. No problem - there are still practical ways you can create a morning routine that boosts both energy and focus. Everything from drinking plenty of water and staying hydrated, to eating a diet with plenty of good fats to feed your brain, to getting enough sleep!

These practices have helped the best of the best start their day with focus and intention. Since we’re all different it may take you awhile to find the best practices that align with your lifestyle and schedule, but the idea is to remain consistent in our chosen practice.

Taking some time to start your day out right can change everything. Even spending 10-minutes is enough to set you up for a more productive day.

Until next week, wishing you a focused + productive day!