Have you ever wondered what morning habits geniuses, business leaders and super high achievers follow to kick start their day? Brain coach and productivity expert Jim Kwik shares below the best possible way to jump start your mind and body every morning.
Jim Kwik is the world’s leading expert in memory improvement and brain performance. He has coached many famous entrepreneurs and CEO’s as well as working with many top universities and Fortune 500 organizations.
Watch the short video below as Jim Kwik takes you through his typical morning routine and reveals his simple to implement habits that will take your productivity, positivity and peace of mind to a whole new level.
Here is a full transcript of the video above. I highly recommend that you first watch the video, then read the tips below and finally put into action as many of these habits as you possibly can into your morning routine.
One Billion Dollar Morning Routine By Jim Kwik
We have all heard that if you could win the morning, you could win the day. One of the ways to doing that is to create regular rituals and routines, so you don’t have to think about what you need to do. If you could set up routines and habits, especially early in the day, you could benefit from the science of momentum and create positive momentum as opposed to being reactive, like how a lot of people do; they pick up their phone the first thing, and they start reacting and driving distraction and reaction as opposed to proactively spending time with self-care and self-love and having a vision and a direction for your day. So let’s get into it.
Now as I jump into this, again, this is my ideal day. So sometimes I can’t do all of this, but I can do as many as I can. So the first thing I do when I wake up is I recall my dreams. When you are dreaming you’re actually processing and integrating and working on solutions; your subconscious mind to the things that you’re focusing on during the daytime but most people forget their dreams.
Make Your Bed
After that, I get out of bed and I make the bed. Now this is something that is obvious that most of you do, but if you don’t do it, take two minutes and make your bed because that’s a success habit. If we are talking about positive momentum, the science momentum, getting things done, checking things off, doing it with excellence, then make your bed.
It’s worth the one or two minutes because again, how you do anything is how you do everything and have a good check mark on something like making your bed is very powerful because it teaches you to be able to do something really well and excellent like they do in the military. The other benefit is when you come back at the end of the day, you come back to success. You come back to your bed already made.
After that, what I’ll do is I’ll go into the kitchen and I’ll have a tall glass of water because we use a lot of water and most of us are very dehydrated at night. I’ll take my supplements there. I take my probiotics, which is the big one because your gut is your second brain. We talk about Kwik brain, being your brain in your head, but you also have incredible amount of nerve cells in your gut and so I want to make sure that’s being fed and and healthy. So I take my probiotics.
Then what I do is I do my breathing. I’m thinking about the things I’m focusing on here, I’m thinking about excellence. I’m thinking about hydration. I’m thinking about oxygen. Whatever your breathing technique is, I focus on breathing. So whether it’s box breathing or alpha breathing, whether it’s Wim Hof’s method, I do a breathing technique because I want to fully oxygenate my body and my brain, which is obviously part of my body also as well.
I do my meditation in the morning and also later in the afternoon or evening, sometimes before I go to bed, but I always do an early morning meditation. I do it for about 20 minutes. Mindfulness is so important. So I want to have a clear mind as I enter the day and so meditation puts me in that space; 15-20 minutes. Some of you use the Headspace app. some of you use the Muse device, use some kind of technology. I meditate then.
From there I do one or two minutes of just movement and this could be different. It could be calisthenics, it can be burpees, but I just want to get into my body after I meditate and so I move it, my body, pretty intensely for a couple minutes and if I’m in a hotel room, maybe I’m just doing jumping jacks, but I’m basically… Or I’m doing crunches for two minutes straight. I’m just waking my body. That is not my exercise for the day. It’s just for me to get my heart rate beating and getting some movement in my body.
From there I take a shower and it’s a cold shower and I do believe in cold therapy. It works for me. It helps me to reset my nervous system. Ice baths are very powerful because it helps. If you hit your knee, you put ice on it to reduce swelling and inflammation. Cold therapy is a very powerful way of resetting your nervous system and reducing inflammation. So I take a cold shower.
When I get out, I go through my normal routine of shaving and brushing my teeth, all that good stuff. Then I make a tea and my favorite tea is like a brain tea. It’s a combination of Gotu Kola, Ginkgo, lion’s mane, some MCT oil and some other gems. As I go through it, I sip my tea and that’s where I write in my journal and I’m a big believer in journaling. I’ve been doing it since I would’ve been in college and I feel like some of the most amazing thinkers of our time in history, they journal and they keep diaries. You think about Edison, Einstein, DaVinci, their journals are priceless.
Use a Journal
From there, right from journaling, since I’m writing, I like to write. There’s a lot of studies saying that handwriting is better than actually typing. Then since I’m writing already, I’m going to my to do list and we all have an ongoing, most of us have an ongoing to do list of things that we need to get done.
For me, the big thing is I just want to be able to accomplish as a total win, three things for work and three things personally and they don’t have to be all epic big things, but I just feel like that if I could get three of my work goals done on my to do lists and three of my personal things to do, then it’s been a great day.
It’s kind of like my friend Clay Hebert talks about a champagne moment. It’s like your champagne moment and when you’re looking back at the end of the day saying, “Yes, today was a great day. Today I crushed it. Today I won.”
To Feel List
In addition to my ‘to do list’, I also have a list ‘to feel list’ because I feel like a lot of our who we are is our states and emotions and I think I don’t want it to be just where I happen to feel a certain way by accident but by design.
It’s the metaphor I always talk about the difference between a thermometer and a thermostat. A thermometer reacts to the environment and I feel like sometimes if I act like a thermometer, I’m just going to react to everything that’s going on in my world and I just might have some good positive states as opposed to being a thermostat where I set in advance a standard, a goal for my ‘to feel list’ certain feelings I want to feel throughout the day so I could design it that way. To feel loved, to feel curious, to feel bewilderment, connection, gratitude.
I also have, besides ‘to do list’ and a ‘to feel list’, I also look at my ‘to be list’. Who do I want to be today? Do I want to be a good partner? Do I want to be a good friend and a good leader, a good teacher, a good coach? I feel into what I want to be that day! It’s kind of cliche, but there’s a truth to it, we’re not human doings, right? We’re human beings. So who do I want to be today?
From there, if I have time, I will make time for the things that are most important, is I read. I read for about 20-30 minutes. So after I do my reading, then I go and I make my brain smoothie; brain berries, which are your blueberries and avocado and your leafy vegetables and water and everything and when I’m done with that smoothie, I go through my brain training in one of our Kwik learning online programs at Kwiklearning.com.
We have an online speed reading course, online memory course, thinking course, academic success course. That’s where I do my brain training. I like to do it in the morning because I want to jumpstart my brain, my mind and also my body. That’s the goal for me, of focusing in the morning. So after I do certain brain trainings, which are all on our programs, then I really start my day.
Check out more great videos here: https://beinspiredchannel.com
Take your brain to the next level with Jim Kwik: https://kwiklearning.com
How Neurobics Can improve Your Memory
When you are trying to improve your overall well-being, it is just as important to focus on your mental fitness as well as your physical fitness. Most people have heard of aerobics. Aerobic exercise is a great way to boost your heart rate and burn a few extra calories while improving your heart health. But, have you ever heard of Neurobics? Neurobics is the science behind brain exercise.
Yes, you can exercise your mind and keep it just as fit as your body. But, it is not like your brain is going to do any jumping jacks or jogging any time soon, right? So, what can you do to keep it fit, and how does exercising your brain actually improve your memory?
Let’s dive a little deeper into how Neurobics actually works, and a few exercises you can try to boost your memory and overall brain health.
What Is Neurobics?
When you break Neurobics down, it stands for neurons + aerobics. Neurobic exercises increase the level of oxygen in your brain and “breathe life” into the neurons.
When those neurons are stronger and more stimulated, it improves your brain health – especially your memory. A good way to visualize how Neurobics actually helps is by picturing a piece of glass being blown into a decorative item. The glass maker has to stretch the piece when it is warm and malleable. But, once it is stretched out, it doesn’t spring back to where was before. It stays permanently in place.
Neurobics work the same way. By taking part in an activity or experience that taxes your brain, you are “stretching” the neurons. Once they are stretched, they don’t return to the shape that they were in before.
That is the point of Neurobics – to challenge your mind in different ways so that it gets stronger. If you are working out your body, doing the exact same exercise the same way each day, it would eventually cause your results to plateau. You have to switch things up to “confuse” your muscles and get them stronger. Working out your brain is just the same. With that in mind, let’s cover a few easy Neurobics exercises that you can start doing right away.
Change Your Habits
One of the easiest (and yet, most challenging) ways to get started with Neurobics is to step out of your daily comfort zone. Some habits can already be detrimental to your memory, and cutting them out of your life will make a difference.
When you stop old habits, you are actually using Neurobics to challenge your brain into different thinking patterns. Some ideas to consider include:
- Giving up (or at least cutting down) on television
- Quitting smoking/drinking alcohol
- Changing your eating habits
- Exercising more
When you stop doing some of the things that you have grown comfortable with, you require your brain to stretch, adapt and change. As a result, you will start thinking clearer, become more focused, and remember more things.
Do Something Different
Some Neurobic exercises are things that you can do in just a few minutes each day – the equivalent of doing 50 jumping jacks in a five-minute work break. Things like solving a crossword puzzle, writing in a journal or giving yourself a High Five in a mirror can all fire up the neurons in your brain. Even yoga and/or meditation can force you to push away the “cluttered” thoughts that are in your head and require you to focus on one particular thing.
The places you go and the experiences that you jump into can be considered as Neurobic activities. Anything that challenges your mind and causes you to think differently about something is a great way to stretch your brain.
These could include going to a museum, a zoo, a musical performance, or even different cultural festivals. Allowing yourself to be open to new ideas and experiences is one of the best ways to exercise your brain and improve your memory.
Mark Twain said, “Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones that you did do.”
While one of the biggest benefits of Neurobics is improved memory, it is certainly not the only “perk” to this type of mental exercising. Neurobics can also help you to face your fears, live without regrets, and experience a fuller, more meaningful life.
They can give you the courage to take more chances and experience the rewards. They can turn you into a better leader. Most importantly, Neurobics can inspire you by changing the way you see the world around you.
If you are already passionate about your physical health, it could be time to start thinking about your mental fitness, too! Whether you want to improve your memory as you get older or just want to keep your mind as sharp as possible now, trying Neurobics is a great way to “stay in great mental shape”.
Use some of the exercises listed here to get started. You might be surprised by just how quickly your focus and memory will start to improve.
8 Great Ways To Reward Your Employees
Employee engagement is more than a current trend – it is something that more businesses across the globe are starting to value for plenty of good reasons. When employees feel happy and appreciated, they are more likely to be productive and loyal to your company.
While basic benefits packages are still important, it is now more important than ever to go above and beyond for the people working for you. Not only can great rewards help you to hire the best talent, but they will also make your business environment a positive one where people will actually enjoy coming to work and do their best.
The great part about rewarding your employees is that you can let your creativity shine. Think about practical, functional rewards that your employees will actually use and appreciate. Then, don’t be afraid to have some fun with your ideas.
Feeling stuck? Not sure where to get started? Let’s cover some great ways to reward your employees.
1. Make Your Gratitude Public
Sometimes, the simplest gestures can make the biggest difference. If you really want your employees to feel good, make sure everyone knows how much you appreciate their hard work and dedication.
So, thank them publicly. The next time you have a company meeting or public event, carve out some time to thank people individually. Giving them a few moments of attention in a public setting is a great way to show them how much that you appreciate them. After all, who doesn’t like to be complimented?
2. Give Time Off
A reward doesn’t have to be something tangible to be valuable. If your employees have been working hard, reward them with some extra time off. It could be a long weekend, a surprise vacation, or even just an afternoon off on a random Tuesday.
If you do decide to reward them with some free time, make sure you let them know how much you appreciate the work that they have been doing. That appreciation, along with getting a break from work, can help them to feel more motivated and productive when they return.
3. The Little Things Count
You don’t need to go overboard with flashy, expensive rewards. Sometimes, it’s the little things that mean the most. Plus, you will be able to give them more frequently.
Hand out things like gift cards to local coffee shops or movie theaters, or give them something practical like a travel mug or ergonomic desk chair. Small gestures can really mean a lot and your employees will remember and appreciate the gesture.
4. Build Community Through Food
Everyone has to eat, but not everyone likes spending money on their lunch or bringing a regular sandwich from home.
One of the easiest ways to reward your employees is to have lunch catered in as often as possible. Not only does it show them how much you appreciate their work, but when everyone eats lunch together, it will build a more positive work environment. Your business benefits all around.
You can take things one step further by making your catered lunches a scheduled event, whether you do it once a week, once a month, etc. It gives people something to look forward to and serves as a constant reminder of your appreciation.
5. Subscription Services
Subscription services have become more popular than ever in recent years. They really grew during the pandemic, when most people started spending more time at home.
Consider signing your employees up for a subscription service you think they would enjoy. Perhaps give them a list of magazines that they can choose from and give them a years subscription for a job well done.
6. Schedule Company-wide Activities
Host company parties, picnics, and other fun events as often as possible. Everyone deserves to have fun after working hard, and it is another great opportunity for your employees to get closer, a build a better bond. Company activities can also help to prevent burnout in the workplace.
Make sure to include certain events that can include employees’ family members so everyone can join in the fun and your workers don’t have to be away from their loved ones. Family picnics, movie nights, bowling tournaments, or even a catered dinner are all great ways to make sure everyone is involved.
7. Extra Responsibility
While more responsibilities might not seem like a “reward” at first, it is how you present it to an employee that makes a difference.
When you sit down to talk to an employee about increasing their responsibilities, make sure they know why. Talk about how much you trust them and their ability to make decisions on their own. Let them know their value as a part of the company, and you take their career goals as seriously as they do.
8. Give Them A High Five
Giving someone a high five should not be confined just to sports. You have probably seen the viral videos of a teacher giving their students a high five as they enter the classroom. You can feel the positivity, genuine excitement and the wonderful energy from these videos. Research has shown that the biggest difference in whether or not someone will enjoy their job and be more productive, is not the amount of vacation time or their salary package. It is when someone has a manager who cares, appreciates and trusts them and makes them feel that they matter. The next time someone hits a target, makes a sale or gives great customer service why not give them a well deserved high five and see how it makes them feel.
While your employees might not regularly expect rewards, that is half the fun of giving them. Boosting morale, no matter how big or small your business might be, will make a big difference in how productive your workers are. It will shape the environment of your entire company, and the best part? It doesn’t take a lot of time or money to reward people for a job well done. Get creative, get personal, and find unique ways to show your employees how much you appreciate them.