The Morning Hour of Power

Hump Day Conversation 4: Start your day off the way you want to finish! Learn simple tips on how to get the most of your morning.

Introduction00:04-03:04
Why Is It Important03:06-06:10
Emotional Impact06:11-07:49
Productivity07:50-10:31
The Snooze Button10:32-13:05
Fuel13:06-16:46
Review Your Day16:50-18:24
Conclusion18:25-24:55

Transcript:

Dr. Clayton Roach:

Today we are going to talk about an important part of the day, which is the morning and I have done a lot of research and I have changed my routine a lot in the morning, but I have got it down to what I feel the science that works for me. The one thing that we want to do tonight is to introduce some tips and some simple steps that you can choose to take part in. I think the way we start our morning is going to be determinative. That is a word of how you are going to end your day and how your day is going to go. Is that fair to say, Ben?

Dr. Ben Boudreau:

Absolutely, we are talking about the morning hour of power, and have you ever felt like you are rushing or catching up from the minute that you wake up?  How we begin our day has a tremendous impact on how the rest of our day seems to go. If you are not focused or if you are always checking off boxes throughout your day, you are essentially catching up with things from the moment that you wake up. Instead of a morning power hour, it is about allowing yourself to begin your day with more confidence, peace, a positive attitude, and an outlook. We are here to offer some tips and tricks on the things that we do before we go into our office every morning and how we feel we can be our best for you when you come in to see us.

Dr. Clayton Roach:

In case you are just joining in, I am Dr. Clayton Roach and this is Dr. Ben Boudreau. This is episode number four. We have been enjoying this and if you want to show us a little bit of love send us a heart and thumbs up. One of the things that we are encouraging everybody to do is to share our episodes. The more people share these episodes the more the word gets out in terms of what people can do to grow, expand, and better redefine their lives. Our goal is to make you think and take some of the things that we tell you and implement them in your lives in whatever way shape or form you feel appropriate.

So, let us begin, Ben with this episode. We are going to talk about the morning hour of power. Now the hour word might scare you a little bit, but it does not have to be an hour. You can define your morning whichever way shape or form you want to be based on how busy you are and how your mornings go and everything, but we are going to talk about the all-encompassing morning that basically drives your whole day. Why don’t you start off Ben? I know you have some stuff that you are going to talk about, and I will kind of chime in and I will let you run this one and we will go from there.

Dr. Ben Boudreau:

Sure, the morning hour of power; why is this so important? I just asked a question, have you ever felt like you are rushing or trying to catch up with the things from the day before? Just think about it. Do you wake up and you still have on your mind, I did not do this yesterday, or I half did a job from the day before. It is not supposed to be that way, we are not supposed to wake up stressed about the things that we are still focused on. I know it is hard to say or it is easy for me to

Dr. Clayton Roach:

Let us poll that, let us have people here listening in just comment yes or no whether you wake up thinking about stuff in the past when it is already in the past. How many of you still think about what is going on or what has gone on yesterday or the day?

Dr. Ben Boudreau:

How we begin our day has a tremendous impact on how the rest of the day seems to go. The hour of power is not focused on how much time is spent, how early you wake up; it is not how much you accomplish; it is not who is checking off the most boxes. Instead, it is allowing yourself to begin your day with confidence, peace, and a positive attitude. It allows you to effectively complete tasks and organize your tasks into the ones that matter most, instead of completing some tasks, leaving some on the back burner, and then worrying about it the next day. It allows us to handle things that come our way without constantly feeling stressed or overwhelmed. So, there are a few benefits from incorporating this into your lifestyle.

There are physical and emotional benefits. Feeling good physically can certainly influence how we feel emotionally. According to a Harvard and Stanford University study, workplace stress can be almost as damaging to your health as second-hand smoking. Think about that. The amount of stress that you feel cumulatively throughout the week is almost as damaging as second-hand smoke. Just for context, we do not usually walk around having the flu with a smile on our face or being overly optimistic. So, the way that you feel on the inside and the way that you prime how you are feeling in the morning truly has an impact on the rest of your day.

Dr. Boudreau Continued:

Additionally, your emotional health can be impacted by how we feel. Over time if our stressful patterns continue it makes sense that we possibly begin to feel hopeless as if we will never catch up with the things that are on our list. We are just compounding every day. We are thinking about the same things, oh I got to wake up and I got to do this. It comes back to that attitude shift we spoke about weeks ago to have to do it versus getting to do it versus can do it.

Another positive benefit is that it may be beneficial in your relationships waking up in the morning feeling peaceful having that time and we are going to teach you the things that we do but it can improve your relationship as well. Instead of stressing out throughout the day and then coming home and taking out some of that stress or feeling fed up, taking that out on some of your family members.

Dr. Clayton Roach:  

Here’s a real-life example. Sometimes in the morning if you do not have that morning routine and you are running behind and you are stressed, you are probably going to be short with your kids. You are probably going to be short with your wife and you are probably not going to be able to connect before you head off to work. How many of you have heard about a story where a couple separates in the morning to go to their individual work and maybe the morning did not go off as well and God forbid something happens. There could be an accident that happens and all the regret that you would have knowing that you did not start the morning in peace and love.

Dr. Ben Boudreau:

It also equals better productivity, like I said productivity does not necessarily equal how much you get done in the morning but rather the quality and the intention you are giving to the task that you are doing. As chiropractors, we talk a lot about present consciousness. Present consciousness is being focused at the moment, doing the task with full intention, and meaning. Organizing is based on importance. What matters at this moment? Does this need to be completed prior to this one? It does not mean that one task is more important than the other, it just means that this is where I want to focus my attention. Focus your attention in finishing the task, move on to the next. There is nothing worse than coming home at the end of the day and having five half-finished tasks completed.

Another thing is confidence. It builds self-efficacy in yourself. We can achieve goals and complete tasks and it builds confidence and resilience in yourself. So right now, I would like to ask you to do one simple exercise. Everyone take a piece of paper and a pen write down something new and follow it through for one week. If you are not already making your bed in the morning, please write that one down and follow through for a week. It builds self-efficacy in yourself. We are always talking about making the bed, we are always talking about washing sheets. Building self-efficacy in oneself is to follow through with the tasks that you believe you can do. If you do what you say you are building resilience and confidence in yourself, you are walking the walk.

Dr. Clayton Roach:

We are going into strategies right now and what Ben wants you to do is just write down one thing that you are going to start implementing in that morning routine and it could be two things, it could be three things. I know we are getting close to January 1st and we make all these claims and promises. We are just going to ask you to do one thing. If you are zealous and you want to do two or three things, then do it but put it on pen and paper.  Go ahead with the first few things, Ben and I will chime in after.

Dr. Ben Boudreau:

One thing that we are going to mention starting right now and this is something that I started doing, is not hitting the snooze button. Do not worry about what other people are doing for one, do not worry about getting up and being a part of the 5:00 club if you know that you don’t function your best waking up at five a.m. Of course, it takes time to get into a routine, but it does not take a whole hour or 90 minutes to have a morning power hour.

They say the optimal morning power hour is anywhere between 30 and 90 minutes. If you only have enough time to make it a 45-minute morning that is okay. If you only have time to make it a 30-minute morning that too is just fine. What’s the time to wake up, I’m a 5:50 am person and I don’t hit the snooze button. Give yourself between 30 and 90 minutes.

Dr. Clayton Roach:

The next thing that I do and it’s hard right now is I avoid emails and the phone in that morning routine. There is nothing that is going to ruin that morning routine other than being taken away on a tangent because somebody said something on Facebook that you feel the need to respond. You see it as an emergency and it’s obviously not an emergency, but you respond and suddenly that morning routine that you committed to doing is now off on a tangent. Then, you feel the need to respond to an email or whatever it is there are all kinds of opportunity to go to the west to the east of the north to the south when you open that cell phone.

Getting bombarded with the brand-new news feed on Facebook that’s basically curated to grab your interest like a gambling machine because every time you go back on your newsfeed there’s something new and they know what you’d like to look at so that’s what you see. And suddenly you wasted your whole morning hour looking at stuff that’s totally irrelevant to what your plan was. One, avoiding looking at your phone during that morning hour of power. Something you shouldn’t do versus something you should do.

Dr. Ben Boudreau:  

Absolutely, great point Clayton. Point number three, moving along here, practice stillness in the morning. I am a bit of a divine practitioner in that way. The first thing I do when I wake up in the morning is, I pray but you don’t need to pray. Practicing stillness means meditation, breathing techniques light breathing techniques getting into a yoga pose and calming down, and giving yourself time to positively think about your day.

I usually like to give myself positive self-talk, saying things as I can do it, I get to do it, I’m the master of my universe, no one can stop me. There’s no such thing as a life that’s better than mine and love yours. These are some of the things that I do as soon as I wake up. I have a yoga mat next to my bed and I literally roll out of bed land on my yoga mat and I get down and I start doing some positive self-talk.

Dr. Clayton Roach:

Many of us and I don’t know if any of you can attest to that but if you’re a victim of this or if you’re a culprit of this you need to stop looking at yourself in the mirror and saying man, I look like crap today. What a way to start the day. Look at the mirror and say I’m a wonderful human being, I get to do what I do. Whatever positive affirmation that you can make about that day I’m telling you it’s going to have a hugely profound effect on how the rest of the day rolls instead of starting with the negativity.

Next item, fuel I think is important. One thing that I’ll tell you is whatever routine you have around food in the morning could be different than somebody else. I love to do intermittent fasting in the morning so I’m not a big breakfast guy. I can speak to the science. Some people love breakfast, you can incorporate a shake, whatever you decide to put in that shake. I always recommend 80/20, 20 fruits, 80 vegetables. You can get into a practice of the vitamin supplementation.

Dr. Roach Continued:

Whatever you take that is part of the routine, that is part of your hour. So, the whole hour is not sitting meditating for an hour. The hour encompasses a lot of these things. One of them is eating if you decide to eat in the morning, including supplementation shakes, anything that’s going to fuel your body for whatever the day is going to bring. That is your fuel it’s like a car and you’re starting off a road trip with half a tank and you know there isn’t a gas station for the next 700 miles. You’re going to run out of fuel. I see it in my patients that come in and see me in the afternoon. I’m all gung-ho and I got these patients that are coming to me at three or four o’clock and they’re like they just boxed 12 rounds with Muhammad Ali.

So, we need to be careful in terms of what we put into our bodies and the types of food as well. If you’re loading your morning with muffins from Tim Hortons, no offense and you’re full of carbs by 10 o’clock. This is not a great routine so think about what you put into your body garbage in garbage out and what you want to project to your kids and the examples you want to set. That’s relevant in my life right now so be careful in terms of how you treat your body and if you treat it well it’ll treat you well for the rest of your life.

Dr. Ben Boudreau:  

Awesome points, Clayton. Another thing that I usually do is review my day. I take an intentional look at my day and I don’t let my schedule control me. I control my schedule. I’m honest with myself about the importance of tasks and I know that not everything is a top priority. I try to focus on one thing at a time and I know some days I have a long list, but I know that if I can get rid of some of my top priority items one day then that was a good day.

If they’re not pressing then I can go home feeling like I’ve done everything in my power that day and I knock them off my top priority list. There’s seriously nothing better that you can do in the morning than quickly think intentionally about the things that are the top priority for you that day.

Dr. Clayton Roach:

A good example is Mary Kay. How many of you know Mary Kay? She built a huge business on care products and to run that type of business you need to have a priority list. So, she was known to walk around with the list in her pocket of the seven most priority items she needed to accomplish that day, and at the end of the day that was her accountability. She looked at that list and how many things she accomplished out of those seven things. So, a little tidbit from Mary Kay.

Dr. Ben Boudreau:  

The tips on organization can be flexible, let go of any expectations. We’re not looking for perfection in your day, be consistent because it helps your routine feel more and more natural over time. It’s going to be difficult to start but be consistent especially with your wake-up time, take charge of technology. Use it as your alarm, maybe use it for music in the morning but don’t use it for Facebook and Instagram.

Dr. Clayton Roach:

Ben, we had a question about protein for fuel in the morning. I think protein is important, super important.

Dr. Ben Boudreau:  

Right, protein’s important and I’ll tell you why protein is important because muscles have this thing inside of them called mitochondria. Mitochondria are the powerhouse of the cell and the inside of the cell produces this thing called ATP. ATP is literally energy, the more muscle that you have the more energy you have to go about your day. I usually put about half a scoop of protein to one scoop of protein in a smoothie with half a banana some frozen fruit orange juice and almond milk. Blend that up with the granola bar at 6:00 or 6:30 in the morning and that’s my breakfast. That holds me over until lunchtime. Protein is important so I use a whey protein from Costco.

Dr. Clayton Roach:

Great and if you’re dairy intolerant there are different options in terms of protein. One thing that I want to say there’s this wonderful book called The Miracle Morning that my wife pointed out to me and there are different versions of this book. There’s The Miracle Morning For the Family and it is a book based on the morning routine and they had this acronym called SAVERS s-a-v-e-r-s. Everybody write this down; SAVERS. The acronym goes like this: s is for silence, so we talked about the meditation moment of clarity that you’re looking for your day, whatever thoughts are coming your way whether it’s gratitude.

Affirmation is the ace of savers. S is for silence A is for affirmation. What are you affirming, what are you about, what is your mission today, your visualizations? Visualize how your day is going to go. There’s research that was done and there’s three types of basketball players. I don’t know if you saw this, Ben but one guy was practicing three-pointers on the court, the other guy was on the court no ball practicing just going through the motion and there was a guy at home who was visualizing the three pointers.

Dr. Roach Continued:

At the end of the study the guy that was at home visualizing the three-pointers and really focusing on what he was going to do in his actions at every single moment looking at the ball on the arch he was the one that made the most three-pointers. So, visualization is key. E is for exercise, R is for reading whether it’s a poem, something insightful, loving, thought-provoking, and S is scribbling. Once you go through those steps sometimes things will come to mind, clarity, visions, you got to scribble that down. SAVOR silence affirmation visualization exercises reading and scribbling.

Last thing I want to say is start your day with an intention. If that’s to be more present with your kids, if it is to say three good things about somebody that you’re going be in contact with today. At the end of the day score yourself on a scale of 1 to 10 on how you followed up with those intentions that you said in the morning. That was my tidbit.

Dr. Ben Boudreau:

Your energy, your thought, your enthusiasm, your charisma can all be created by you. Create the day. That is the morning hour of power.

Dr. Clayton Roach:

Beautiful. If you like this episode show us a little bit of hearts and thumbs up. Share these episodes. There are a lot of people looking for connection right now, there’s a lot of people looking for help. I see a lot of patients where there’s depression, there’s anxiety, there’s fear. Any help that we can give people is something that will come back to us down the road. You give for the sake of giving; you love for the sake of loving. Share these episodes, do us a favor. The more people that chime in, the more results we can get, and the more people can be helped by maybe one little message, one little tidbit that we shared that ends up changing somebody’s life.

That’s what we’re all about, this is what these days are all about, so make sure that you share these episodes, like us on Facebook, follow us on Facebook. That way you know when we’re live and I wish everybody a Merry Christmas great holidays. Make sure you connect with family, make sure you exercise that present time consciousness as much as you can. Leave stuff at work, I’m going to do my best to do that. It doesn’t always happen I have kids that remind me when I’m not present but that’s what I’m going to focus on. My intention during the holidays is to be present. How about you, Ben closing thoughts?

Dr. Ben Boudreau:  

I’ve had an absolutely wonderful time getting to know each one of you over the course of the last month and a half and I’m truly thankful to have the opportunity to be here on this Facebook live each week and communicating with all of you. There’s a reason why I’m with you, there’s a reason why I’m getting to know you and I just hope that our paths will cross multiple times throughout this coming new year into 2021. I wish you all a beautiful and happy holiday and all the best going forward as we progress into a new year.

Dr. Clayton Roach:

Thank you so much, Ben.