The Perfect Morning Routine (Backed by Science)

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1:03Ryan Gosling gives a performance that goes down in history. How do you know when the hug is done? Would you just get in here? This is one for the AHS. Project Hail Mary, PG 13. Maybe inappropriate for children under 13. Now playing only in theaters. Welcome to today's episode of the mindset mentor podcast. I am your host Rob Dyle. If you have not yet done so, hit that subscribe button so you never miss another episode. And I am running a free workshop on March 25th called Identity Upgrade and you should be there. Because after 20 years of studying and teaching self-development, I've seen thousands of people trying to change their life through habits and routines and actions. But nothing will stick long term if you don't change your identity because your behavior will always fall back to who you believe that you are. So in this workshop, I will show you step by step how to upgrade your identity and get rid of fears and limiting beliefs so that you can finally change a course of your

2:06life. So if you're ready to become the next version of yourself, go to 2026upgrade.com and save your seat there. Today, I'm going to talk about the perfect morning routine that is backed by science because everyone talks about morning routines. Cold showers, journaling, working out, all of that stuff. But almost nobody talks about what's actually happening inside of your brain, the first hour that you wake up and how to actually optimize your brain, your body, and then your mood for the rest of the day based on neuroscience. Because what you do in that window, that first hour determines your motivation, your action, your stress levels, your cognitive performance for the next 12 to 16 hours. And most people wasted. But today, I'm going to show you how to program yourself like a neuroscience from the moment you wake up in the morning. I'm going to go through eight different habits in your morning routine that you should have. And I guarantee most of these you've never heard of before. As a bonus, I also created a free

3:09worksheet and morning checklist for all eight of these that you can download and print out to make sure that you're staying on track. If you want to get it for free, you can go to thePerfectMorning.com, download it for free, print it out, and use that checklist. All right, so let's dive into it. Number one, you want to delay dopamine for at least 60 minutes. The first hour of your day sets your dopamine baseline. Dopamine is not just the pleasure chemical. It's the molecule of your drive, your motivation in your future pursuit. And so Dr. Anna Lemke, who's a Stanford psychiatrist, explains that early high dopamine spikes like looking at social media or email stress or even sugar actually lower your baseline dopamine over time. So you feel worse throughout the day. And so if you spike dopamine immediately after waking up through Instagram or through scrolling or through sugar or through the news, your brain down regulates your dopamine receptors for the rest of the day. And that's why if you do this, the rest of the day can actually

4:13feel flat. So that's why for the first 60 minutes of your day, you want no phone, you want no sugar, no heavy input of stimulation watching the news or you seeing your text messages from your mom or she's talking about fearful stuff happening in the world. What you're trying to do in those first 60 minutes is you're protecting your dopamine baseline for the day. You're telling your brain, we earned dopamine. We don't just inject dopamine by doing nothing. And so that alone will change your impulse control dramatically throughout the entire day. So that's the first thing. The second thing you want to do is go outside, preferably when there's sun, but go outside even if there's no sun and look at far distances for about two to five minutes. Okay, this is almost never talked about. Your visual system in your brain affects your stress system. And so when you stare at something that is up close like your phone and it's right in front of your face, then your pupils, what they do is they constrict and that tells your nervous system to shift towards focus,

5:19which creates an activates mild stress response in your body. It turns on your fight or flight when you look at your phone at so close to your face, your visual system actually makes your brain feel different throughout the day. And so when you look at far distances, especially like natural horizons, your pupils will dilate. And so what happens when you do that, your heart rate will actually lower and your parasympathetic nervous system will increase and turn on. It basically turns on your calm and relaxed side of your nervous system. And research in environmental psychology shows that horizon gazing reduces cognitive fatigue and stress throughout your day. And so going outside, getting sunlight in your eyes, like not staring at the sun, but just being outside, even if it's a cloudy day for the first five to ten minutes of waking up, also anchors your circadian rhythm. And that light exposure boosts healthy cortisol release in your brain. So it

6:20increases your alertness and your focus. It sets up your melatonin production, which is what makes you fall asleep for 12 to 14 hours later so that you actually get deeper sleep that night. So when you go outside and actually get some sun in your eyes, you will get better sleep that night. So in simple terms, morning sunlight doesn't just wake you up. It programs better energy throughout the entire day and better sleep tonight. And so step outside in the first 10, 15, 20 minutes of your day. Look at the sky. Look at the horizon. Look down the street. Don't scroll. Just let your eyes relax. Look far off into the distance. And then widen your look and look in your peripheral vision. Allow your vision itself to actually go and wander off to the sides as well as way off in the distance. It calms your nervous system in just a few minutes. Okay. That's number two. Number three, expose yourself to mild cognitive strain almost immediately. And so this one's really counterintuitive. I've actually never heard anybody else talk about this. But most people just

7:25kind of ease into the day. And I did this until I learned this as well. But for 10 to 20 minutes, at some point in time early in the morning, do something that requires deep thinking, but no stress. So you're not trying to like stress yourself out. But you want to have deep thinking. Like read something that is intellectually challenging for you. Solve logic problems. Start to learn a new language. A slight cognitive strain is what you're looking for. Study something that's slightly above your current level. Research on cognitive low theory shows that early deliberate mental effort increases attention control for hours afterwards. And so what this does is it activates your prefrontal cortex before stress hijacks it. It's like lifting weights for your executive function part of your brain and your decision making part of your brain. And so you're training your brain from the first thing that you do in the morning to lead you through the day with confidence instead of just like being scattered and reacting to the world. So that's the third thing you need to

8:30do. The fourth thing that you want to do is for 60 to 90 seconds, you want to do isometric tension. And so when I say this, I don't mean do a full workout or go for a run or do cardio. I mean like just do a wall sit or do a plank or do a static hold for 60 to 90 seconds. And we will be right back. Hey, showing up for yourself day in and day out and doing the hard things is what creates a better life. And noon hydration helps you stay moving with the real deal. Activated hydration built to support you through those moments that challenge you noon hydration tablets deliver clean ingredients and optimize electrolytes that hydrate better than water alone. Especially when you're sweating or on the go. The tablets dissolve quickly, taste great and come in a single no mess tube that you can take anywhere. noon is designed for people who value whole self growth, community and the joy of showing up for themselves through movement, exploration and effort. And at less than $1 per serving,

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11:40at net suite.com slash dial. The guy is free to you at net suite.com slash dial. That's net suite.com slash dial. And now back to the show. Now why would you want to do this? Because short bouts of isometric contraction, release what's called nureponephrine and improve vascular tone. So nureponephrine is basically adrenaline in your brain. And studies show that isometric holds can significantly reduce your resting blood pressure over time and increase your stress tolerance. And so the deeper reason for all of this and the reason for doing in the morning is it basically teaches your nervous system early in the morning. I can say calm under strain. I can stay calm under pressure when things get hard. And that pattern carries with you into the day into parenting into meetings into hard conversations with employees. You're training your composure physically but also mentally first thing in the morning when you wake up. Okay. That's number four. Number

12:41five. Don't talk for the first 10 minutes. Now, you know, your spouse might be next to you. So you're going to have to probably communicate this to your spouse. They're going to think that's your pissed off. But this is really big. Speech and actually speaking activates social processing networks in your brain and external orientation. And so if you wake up and you immediately start to talk to somebody or engage socially or even talk to yourself, your brain shifts outward before it stabilizes internally. And so instead, what you want to do is try to protect the first 10 minutes and be in complete silence. So no talking, no reacting, just orienting yourself inward. You're trying to just take first 10 minutes just inward. And this can be done when you go outside and you be in the sun and you stare off into the distance. You can take 10 minutes and you're kind of checking off multiple boxes at one time. Your default mode network activity in your brain, which is the network that's responsible

13:46for self-directed thinking stabilizes when you have something that's called quiet wakefulness. So it actually stabilizes so that the self-directed thing and thinking inward actually stabilizes during this quiet wakefulness. And so you're letting your brain basically boot properly. The way I like to think about is it's kind of like a sports car. If you have a sports car, if you know anything about a sports car, you don't turn it on and then immediately just floor the sports car. Like you got to turn it on. Let the engine warm up a little bit. Let the oil temperature get up. You let the engine run a little bit. You let it get warmed up and then you can drive that thing like you stole it. It's the same thing with your brain. Your brain is just a high performance machine. Give it some time to warm up a little bit. So that's number five. Number six is to get cold water on the face. Now you know about cold showers, you know about cold plunges. I love all of those things, but cold water on the face is really important. So instead of doing like a full cold shower, what you can do is you can splash cold water on your face for 30 to 60 seconds. Even better

14:49is if you go ahead and get ice and put ice in a bowl and put cold water. Why would you want to do this? Because there's a part of your brain that's that gets stimulated when you do this. It's the trigeminal nerve that's in your face actually activates your mammalian dive reflex, which basically what that does is it shifts your nervous system out of stress mode into a calmer, more regulated state within seconds. This is also a really good thing to do. Just side note. If you're having a really crazy day in your stress and it's too much going on, you can put your face in a bowl of water for 30 to 60 seconds. It will activate the trigeminal nerve that's in your face and it will rapidly take your nervous system out of stress mode and be much, much calmer. And so what this actually does is it slows your heart rate. It increases your vagal tone. It reduces your anxiety quickly. It's just basically a very fast nervous system reset for you. So you don't need to torture yourself. Just

15:49do a quick face dip. It'll be really good for you. Okay. The seventh thing that you need to do is to decide one standard. So not a to do list, but a standard. This one is actually psychological. And I think it's really important. Most people don't do this. Most people wake up and they make a to do list and they have all of the things that need to be done for the day. That's fine. But instead what would be better for you to do is to choose one standard for the day. And a standard is something that you will not dip below. It is a basically a statement of who you're going to be for that day. It's not like the action that you're going to take. It's basically how you're going to show up. And so you've got to figure out the standard that you want to set for yourself for the day. So an example is if you're somebody who's kind of all over the place and maybe feel like you're too rushed all the time and you go from one thing to another and you're constantly multitasking. Maybe your standard for the day is today. Don't rush. Today I do not rush.

16:51Right. That's the standard that I'm creating for just the next 16 hours of me being awake. Maybe if you're constantly at the whim of other people or maybe you're a people pleaser. Maybe you say today I respond. I don't react. Well, today I might lead instead of reacting. Today if you're someone who's like, really good at procrastinating or really good at just like putting things off or not following through today, I will finish everything that I start. And so it's basically a standard of how you're going to show up like show up for the day. Behavioral psychology shows that identity based standards influence your decisions throughout the day more consistently than your task lists. And so standards change your posture of who you are and how you show up for the day. To do this, they just focus on tasks. Like so it's like a to do list is important as the actions that you take. But what's actually above that? Like the actions that you take are kind of like the children of your standards.

17:52Your standards are way more important. And so standards will shift your self concept into your actions for the day. Okay. And then the last one is to prime your future self through something called memory encoding. And so this one's the most novel that people have really never heard of before. So memory encoding is this at the end of your morning routine. You're going to close your eyes and you're going to imagine tonight. Okay. You're going to basically encode a memory of tonight that hasn't happened yet. And so you're going to imagining yourself like at the end of the night, you know, just being finishing your day so proud of yourself, feeling just you're tired. But you know what? So accomplished. You know what that feels like when you have just like a such a productive day where you're like you're tired, but you're also like alive and you feel good about it and you're accomplished. You know, you're going to imagine yourself like how you showed up today and how you executed and who you were throughout the entire day. And this is

18:54something that's called episodic future thinking. So research on episodic future thinking shows that vividly imagining future outcomes increases your delayed gratification and also improves your decision making. So if I think to myself of how proud I'm going to be for eating healthy, not eating snacks and for going to the gym today, it is more likely that I will have delayed gratification instead of instant gratification because I'm basically along with the one I just talked about was setting the standard for the day. I'm thinking about how I'm going to feel at the end of the day. You're basically in a weird way. You're preinstalling a memory before you actually go and create the memory. And then your brain, what it wants to do is once it has that memory is it wants to work backwards to create that memory. When it feels good, you could feel the feeling of feeling good, that releases dopamine. Your brain now wants to go and chase that dopamine.

19:55And so it will start making choices that align with the future self that you actually rehearsed. And so all of this stuff works because in the first hour of your morning are these neuroplastic windows where your cortisol is high and your brain is extremely impressionable and your default mode patterns are active and you are just very programmable. And so what you want to do is you want us there to think about yourself, how do I act in the first 30 to 60 minutes in my day? Like most people, but notifications program them. You can choose to program yourself. So that's what I hope that you do. So that's all I got for you for today's episode. If you love this episode, you will absolutely love my free workshop that's coming out on March 25th. It is called Identity Upgrade. I'm going to be live with you. And I'm teaching because after 20 years of studying and teaching self development, I've seen so many people try to change their life and see that nothing sticks because they don't change their identity first. And so in this workshop,

20:56I'm going to show you step-by-step how to upgrade your identity so you can change the entire course of your life. So if you're ready to become the next version of yourself, go to 2026upgrade.com and register for free once again, 2026upgrade.com. And with that, I'm going to leave you the same way, leave you every single episode. Make it your mission, make somebody else's day better. I appreciate you, and I hope that you have an amazing day. Hey, Fidelity. What's it cost to invest with the Fidelity app? Start with as little as $1 with no account fees or trade commissions on U.S. stocks and ETFs. Hmm, that's music to my ears. I can only talk. Investing in all dress, including your subloss, zero account fees apply to retail brokerage accounts only, sell or to assessment they not included, a limited number of ETFs or subject to a transaction based service via $100. See full list at Fidelity.com slash commissions, Fidelity brokerage services is a little seemer and YSC SIPC. Hey, everyone, it's me Morgan Stewart and I have a new podcast called The Morgan Stewart Show. Join me each week as I talk about pop culture fashion, my personal life, and just a warning,

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