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A good day starts with great Mindful morning routines!
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routine this might sound familiar
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probably because it is so let's go
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[Music]
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[Applause]
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[Music]
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[Applause]
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[Music]
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hello everybody I'm Rob this is everyday
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Heroes the series that covers all of
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that informational goodness with a load
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of fun as well
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possibly having some technical
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difficulties in here we're not sure but
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we're going to go along with it anyway
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so
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today we are going to go over a mindful
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morning routine possibly with somebody
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we're not sure we'll pop her on now just
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to see if it's working
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wow
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if you go away it was nice knowing you I
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guess
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um all right guys so you might recognize
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her from my new Mental Health
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and this is weird
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um
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and we talked about this before but as
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uh we both agreed this is something that
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you don't talk about in one sitting
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because there's so many parts now intric
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enough the article I found is from
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eugenetherapy.com a therapy company that
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specifically helps those in Oregon who
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knew that was a thing so if you're
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living in Oregon and you're looking for
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some Telehealth Eugene therapy is check
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them out right up reality so this
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article is from last year so fairly new
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and they just wrote parts of a mindful
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morning routine mindfulness again is
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really what you say it works for you
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it's just the way or the things you do
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to keep you
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stable more or less and as I wrote in
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the description a good day starts with a
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good morning so there you go number one
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is write up your alley so we're jumping
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to you first they recommend journaling
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or writing to start off your day boom
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um again it doesn't have to be by
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anything in particular it could be
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nonsense it could be silly but they just
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think writing down something anything is
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a great way to start right and it's
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funny that's number one because that is
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what you do so I know we've already
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talked about before but you like the
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prompts so you like right I do so well I
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I don't I like prompts when I have
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nothing else to say and so I have
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Googled you literally can Google Journal
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prompts and you you'd be amazed so I
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always keep something you know like a
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printout so that I you know if I don't
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have anything to think about but I or
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I'll do a gratitude I'll just list three
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things that I'm grateful for if I don't
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have anything in my head to write down
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so yeah that's actually one of their
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ideas is you can go as simple as writing
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down something you're grateful for maybe
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writing down what you're going to do
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that day
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make a list right make a sentence
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I think the point is don't get stuck in
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I don't know what to say and it could
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free it's like a stream of Consciousness
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if you don't have anything to say say
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something that you're grateful for and
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it can be the same thing every single
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day until you have something more to say
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but don't get caught up in oh I have
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nothing to say so I'm not going to sit
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down and do this and that is I think the
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message
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that actually is kind of what I was
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thinking in my head what do you do for
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someone like me that's not into it what
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do you say that's actually perfect
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reasoning
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um and I do write different things you
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know I have an activity book that I fill
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out I have our to-do list we fill out so
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I write little things it might not be
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um what do you call it uh influential
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for for greatness but
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it's something to write down yeah
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one more thing you can actually put in
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there is maybe your intention for the
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day
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sometimes when I have nothing to say but
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I I know I need to get some that one
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thing done I will put it in writing
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because generally if I put something in
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writing I'll get it done so that's
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another idea
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there you go that works the second one
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they write down I think we both agree uh
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meditation any time of day though
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obviously we're talking morning so
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they're recommending it at least
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sometime during the morning uh which I
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do uh you do as well
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um but meditation can be anything I've
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recently done ones where there are
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countdown timers on YouTube and all it
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is is some sound in the background uh
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picture I think this morning it was a
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waterfall somewhere don't know where
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um but that's what it was it was a three
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three minute timer you have a waterfall
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um and it was good you know I really
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didn't know what I wanted to meditate to
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so I turned it on and it worked out
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um but it can be sitting in peace it can
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be staring out your window it could even
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be as we've said if you're living with
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somebody having a conversation you could
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meditate over
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deep conversation
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um so again similar to journaling you
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may not do it or know how to do it but
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give it a try in your own special way
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check it out yeah another another
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suggestion would be a walking meditation
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you brought up before I love that and I
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I tend to do that when I walk the dog
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when I'm not paying attention to him
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pulling me all over the place but it's a
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walking meditation what does that mean
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that means that you are in tune with
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everything around you and as you're
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walking you are seeing the sky and the
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trees and the birds and you hear them
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and you you hear traffic it becomes
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something that you focus on for that 10
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minutes you're walking or 15 minutes
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you're walking so that's a great thing
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to do for meditation if again you just
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don't know what you want to do
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right and that actually lives right in
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the next one because number three for
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them is exercise getting that movement
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it could be walking or running it could
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be yoga it could be cycling you know we
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have a stationary bike here that we use
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um but get yourself moving and we do
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this every day first thing in the
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morning we do a eight to ten minute uh
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exercise video uh somebody that we
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follow and it it's great it keeps your
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mind or wakes your mind up it wakes your
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body up
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um and it gets you in the mood to do
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your thing
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um you know and it helps you because
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this morning I found some websites and
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talked about some things to do and not
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to do in the morning and one of them let
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you know the first thing you wake up is
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check your phone well if you're doing
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something else you don't really you
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can't get to it yet so leave that stuff
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away for a second go do your exercise
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and then if you have to now granted I
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always caveat with depending on the
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business you're in sometimes you are 24
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7 doing it I know you know stock Brokers
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Big Time Business you're always doing
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something and I get it however have we
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as we found out
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some of the big names uh Facebook Tony
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Robbins Oprah Winfrey all of them they
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still managed to give at least 30
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minutes to themselves in the morning to
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do something so if they can do it then
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they have a 24 7 life
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I would think it'd be easier for us
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the next one on here and again something
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you do and I do sometimes reading or
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listening to something you enjoy uh they
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recommend first off in audiobook a
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regular book a podcast could be music
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um or let's say you have that show you
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go to in the morning that you always
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catch not necessarily the newscast just
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like a show you want to watch
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um HGTV is what we have unusually and
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there's always summary run in the
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morning that's great to have in the
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background you may not initially pay
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attention to it fully but it's nice to
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have that thing that you like to see
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um Chris always reads at the end of the
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day but throughout the day because of
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what she's doing for work she's always
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reading something so she's pretty much
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starting her day reading a thing
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for work
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um but it's more for the enjoyment
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though right and you know again not
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everyone's in the audiobook I I like it
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I don't it depends on what I'm feeling I
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can get into audiobook sometimes and I
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can't I can get into a podcast sometimes
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sometimes I can't it's kind of like you
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said it earlier you know the person if
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they're icky you don't want to listen to
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them right but if the person talking is
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fun like you know we talk about uh Jay
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Shetty on calm right that dude has a way
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of talking about nothing right and I
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still want to hear him right right so
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listen to something that
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perks you up right right I mean or read
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a book I mean the reading piece of this
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can be audio or you know actually
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reading the words off of the page I do
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listen to a podcast every so often I
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tend to read though and it's if I don't
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do it in the morning I'm never going to
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read again so that's kind of why I do it
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and and again don't get overwhelmed by
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it you don't have to read the whole book
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read 10 pages read three pages get into
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the Habit a little bit at a time we've
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talked about this rob you know just do
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one thing and then do another one thing
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and then you do another and it becomes
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that habit
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um I didn't read for the longest time
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the only thing I would read was personal
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development books or maybe a business
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book I had forgotten what fiction books
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were about right and I had the hardest
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time getting back into fiction reading
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you know the make believe kind of thing
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that I had to force myself to sit down
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and that's where the 10 pages came in
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okay I'm just going to read 10 pages and
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if I get into it I'll keep going
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if I don't tomorrow I'll do another 10
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pages
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and you can tell I mean I got my shelf
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full most of those are hers but she has
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her shelves we have our downstairs
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shelves right right so we are not at a
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loss for anything right right the next
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thing on the list is stretching now I'm
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kind of funny they didn't put this next
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exercising maybe it's just a whatever
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but stretching with movement is very
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important especially you know a lot of
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times when you watch a video they say
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before doing this exercise stretch for
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five minutes because in order to not
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hurt yourself you want to make sure your
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muscles are good but just stretch
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um every night we do you know the head
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rolls we do the shoulder shrugs we'll do
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the you know back and forth
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um but just stretch your muscles a
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little bit if you aren't used to
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exercising yet do this one first almost
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anybody you know obviously if you are
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limitations we understand but almost
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anybody can do a quick stretch and
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what's nice about it is you know it
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usually takes maybe two minutes to do so
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you get up you you know you do the twist
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and it's funny doing it to share but you
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guys get my drift so so start stretching
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and as we keep mentioning in other
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videos and here you do it once you do it
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twice try it for a week see what happens
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right next one up here preparing that
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healthy breakfast now it's always funny
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when I hear this because not you know
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this is one of those things that unless
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you have a restricted diet or you have
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some sort of thing you're dealing with
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your breakfast is to what you want it to
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do now obviously a Pop-Tart and a donut
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in the morning not the best breakfast
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however if you are boom boom boom out
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the door it's understanding that you
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have to run through a thing get some
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food and do it for me when I see prepare
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healthy breakfast I would say try to eat
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at least one part of it that is
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considered a better nutritious aspect
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for me I'm a big cereal person I know
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it's bland I love kicks cereal
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everyone's like why not have flavor
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though I did just finish a box of
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Cinnamon Toast Crunch and forgot how
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sugary that stuff is I don't think I
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would eat that anymore so I'm going back
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to my kicks but I'll have a bowl of
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cereal if I'm still hungry I'll have a
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fig bar or a Nutri grain bar something
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that might not be the healthiest but
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it's healthier than what you can
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don't be confused preparing to having to
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make a five course Gordon Ramsay Style
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breakfast if there's something in there
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you know a glass of juice a glass uh
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obviously you know get your water in
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tank uh if you can drink milk I don't
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drink milk I use lactate but that's
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that's my milk get some of that in there
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too eat something that is considered
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healthy what you know would you agree
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not everybody can make a full-on eggs
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and toast and whatever so make something
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that at least a medical professional
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would say okay it may not be the best
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but that's better than you eating X Y or
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Z you know right
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and the same thing I guess would go for
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lunch and dinner too if you're in a rush
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you got to do it eat something that's
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better maybe not the best but better
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than you know right and lastly their
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thing on here is make mundane tasks more
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mindful
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brushing your teeth making your bed if
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you shower in the morning
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um putting on makeup whatever it may be
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pick something that usually is minuscule
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not super important though I would
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recommend brushing your teeth and
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showering because if you're going to be
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around people
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you know but make your mundane tasks
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bigger
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um letting the dog outside you know we
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don't you know we just let ours out
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um feeding the cat in the morning it's
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little tiny things that take you all of
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maybe 30 seconds to do it's a routine
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exactly so that's kind of an interesting
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way for them to end their blog right
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there with and if you guys want to read
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more and do it check it out it's
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actually a really cool site they have a
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whole set of online uh therapy all that
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good stuff
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um but yeah those are pretty generalized
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mindfulness things and the idea came to
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me from a video called the 5am mindful
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meditation which thought of you because
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you know that's early but I was curious
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to see and actually to tell you the
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truth every article I read it wasn't so
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much differences in Parts it was really
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the individual so somebody's breakfast
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might be different somebody's vitamins
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might be different somebody's makeup or
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shower routine might be different that's
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the differentiating between
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the individuals
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um you know it's funny I'm looking at
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your dog my cat like you know they're
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they're their entire day is the morning
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because that's all they do are you
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looking at my bear and oh and your bear
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or dog whatever that thing is altered
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Universe there you go one of mine right
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there uh we just Linked UP actually that
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to our YouTube country it's actually a
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dog it's not it's a dog yeah it's a dog
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um
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but yeah so that is a mindful morning uh
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routine I keep on saying mindful
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meditation mindful morning routine
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um we'll bring it up again I'm sure well
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definitely gonna do our full video on
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the day routines and the evening to kind
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of pair it all together and you know
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we'll make one giant playlist right
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there
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um but really quick if you guys are
14:54
curious we updated because we're using a
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new storefront so we update our link
14:59
tree it has our new store have a couple
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of new items uh we have some journals
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reminding your mental health we have a
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water bottle as well as a new t-shirt so
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go check that out as well uh I believe
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you can still pick up the dog and stuff
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we're gonna have to re you know reload
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everything up there too but
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yeah that was fun
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um obviously we spent the day talking
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about good habits good mornings and good
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days because you have a good morning you
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have a good day well she's actually
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cleaning herself so maybe she's awake he
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on the other hand I don't think gives a
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damn about anything right now so you
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know
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all right you guys so that was good uh
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we'll be back very soon speaking of
15:37
mining rental Health we have a great one
15:39
coming up the holidays are just around
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the corner if not here already I know
15:43
it's already still summer here because
15:44
it's in the 90s but we're going to talk
15:46
about the winter the holidays and your
15:50
mental health but we're gonna go old
15:52
school and talk about things that we
15:54
like too so you're going to want to
15:55
watch because
15:56
it might be funny to see yep what each
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of us uses
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um we got an all-new Ultra Universe Live
16:03
this week all that good stuff so until
16:05
then
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stay tuned for more we got a weekend
16:08
full of fun and then Monday starts Anew
16:10
so while you're out there give someone a
16:13
great day and continue to stay curious
16:15
bye guys
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