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7 habits to kick off extraordinary days

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7-Minute Morning Routine for a Productive Day

This podcast episode explores a simple yet powerful 7-minute morning routine designed to boost your physical and mental well-being, setting you up for a productive day.

  1. Deep Breathing: Start with three rounds of box breathing (inhale for 4 counts, hold for 4, exhale for 4) to reduce stress and increase oxygen flow to the brain.
  2. Positive Affirmation & Stretching: Combine gentle stretches like spinal twists, overhead reaches, and toe points with positive affirmations like “I am ready for a wonderful day.” This links physical movement with positive thinking for a holistic well-being boost.
  3. Bed Making: Take a minute to make your bed. This simple act creates a sense of order and control, starting your day with a feeling of accomplishment.
  4. Hydration: Drink a glass of room temperature water, preferably with a squeeze of lemon. This rehydrates your body, kickstarts your metabolism, and helps flush out toxins.
  5. Face Massage: Give yourself a one-minute face massage to stimulate lymphatic drainage, reduce puffiness, and release tension in your facial muscles.
  6. Mini-Movement: Engage in two minutes of light exercises like arm circles, shoulder rolls, hip rotations, knee lifts, standing twists, and marching in place. This gets your blood flowing, lubricates your joints, and gradually increases your heart rate.
  7. Gratitude Practice: Spend a minute reflecting on things you’re grateful for. Name one person, one task you’re looking forward to, and one thing you appreciate about yourself. This activates the brain’s reward center, releasing dopamine and serotonin for a positive start to your day.

    8. John & Marsha also add

    • The science-backed benefits of each habit and how it contributes to overall well-being
    • Practical tips for incorporating the routine into your busy mornings
      • -Modifications for different fitness levels and individual needs
    • Motivation and strategies for staying consistent with the routine

      • This podcast is for you if:

      • You’re looking for a quick and effective way to improve your mornings
      • You want to boost your productivity and focus throughout the day
      • You’re interested in incorporating mindfulness and gratitude into your life
      • You’re seeking simple yet powerful strategies for enhancing your physical and mental health

        • Tune in to learn how this 7-minute morning routine can transform your day and set you on a path toward greater well-being and success!

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        Bring out the bestBy The House of Coaching