In this instructional video, certified high‑performance coach Alex argues that the quality of your morning determines the quality of your entire day. He contrasts a chaotic start—hitting snooze, scrolling phone, rushing to work—with a controlled, intentional routine that sets a positive frame of mind. Alex outlines five essential pillars for a successful morning: (1) Hydrate to "feed your cells," drinking water after a night of sleep to jump‑start circulation and brain activity; (2) Move to "feed your body," using walking or stretching to increase blood flow and reduce mental congestion; (3) Meditate to "feed your soul," recommending a 10‑minute Calm meditation or Vishen Lakhiani’s 6‑phase visualization meditation for mental clarity and empowerment; (4) Read to "feed your mind," consuming quality material instead of emails or news to expand perspective; and (5) Eat to "feed your brain," choosing nutritious breakfast foods and avoiding sugary items that cause energy crashes. Alex stresses that a routine need not be lengthy—starting with 5‑10 minutes and gradually adding elements through trial and error is effective. He encourages viewers to experiment, personalize, and build the habit so that a small, consistent morning practice leads to mastering the day.
Chapters
Hello, hello, this is Alex, your certified high performance coach, and today I want to talk to you about winning your morning so you can win your day. So let me ask you a question: do you set yourself up for chaos or control first thing in the morning? So let me give you a couple of examples. Do you hit snooze 1, 2, 3, 5 times, roll over, grab your cell phone, start reading your email, jump in the shower, run out the door, get to work, and then the and things go from there, or do you set up your morning for control by having a morning routine that is going to support a better frame of mind for yourself so you can tackle your day in a better way? So for me, there are really 5 things that are needed in order to have a good day, to set yourself up for a really better day than rolling out of bed into your cell phone, into the shower, into the car. So the first thing is you have to feed your cells. What do I mean by that? Drink some water. You just went overnight, 8 hours, however many hours of sleep without drinking a single drop of water. You have to hydrate. That's going to get your blood flowing, that's going to get your brain to wake up. Absolutely the best way to start the day. Then you have to what I call feed your body. What does that mean? Go for a walk, do some stretching, kind of get the blood flowing, get things moving so that you're not tight, you're not congested. When you're tight and congested, emotions and the thinking process also gets congested. So the more you can open up, the more you can move, the more you can kind of get things going, the better off you're going to be. The third thing is you have to feed your soul. And by feeding your soul, I mean meditation, potentially affirmations. There are two that I like to do in the morning, and I don't always do the same thing every day. That's why I like to have a couple so I can alternate. One is the calm meditation. I do the 10-minute morning meditation, and then I also do from time to time the 6-phase meditation from Vishen Lakhiani because it's really, really good for visualization and empowering your own thought process and your whole visualization for how your day and, you know, on a greater scale, how your life can be and how you can think about the possibilities for your life. The fourth thing is feeding your mind, and I mean by that reading. You've got to feed your mind good stuff. You can't, you know, once you start with the cell phone and the emails and the news, you've got all these all this stuff coming in, you're getting bombarded. Take some time, learn, read things that are going to leave you open for possibilities, things that are going to challenge you to, to think in a different way or that are going to help you to think about things differently. And then the last thing is to feed your brain. And what I mean by that is give it good food. Don't go for the donuts, you know, don't go for the sugary stuff, the sugary cereals that are going to start you on the roller coaster from hell all day long because you're going to peak, you're going to valley, and you're going to have to keep that going because once you hit the valleys, what do you do? You're going to eat more sweet stuff so that you can get your energy up. Once your energy goes up, you crash and the cycle begins all over again. So I know that it's— for somebody who doesn't have a morning routine, and I don't know exactly where you are, but having a morning routine really sets you up for mastering yourself so you can master your day. Now, if you don't have a morning routine, I don't expect that you're going to do everything at the same time. My morning routine takes maybe an hour to an hour and a half, but I've been doing it for a little while and I know what I need to do and when I need to do it to be able to set myself up for success. If you're just starting out, your morning routine can be 10 minutes. It can be 5 minutes of stretching, 5 minutes of meditation, and then you start from there and you build in the reading, you build in the eating, you build in, you know, the hydration, you build in all of those things until you start to really see the benefits and you start to get in such a routine and a habit that, you know, waking up 10 minutes earlier isn't going to be, you know, isn't so daunting that you can't say, "Okay, you know what, 10 minutes is okay, but what would happen if I did 20 minutes? What would happen if I did half an hour?" What are some of the things that you could incorporate that are going to make a difference? I also don't believe that this is all of it. This is what I find through trial and error, what I found. Through trial and error to work, you have to find your way. You have to find what's gonna work for you and set yourself up for success. So that's what I wanted to share with you today. I hope you have a wonderful rest of your day, and I will talk to you next time. Bye!
