If you want to totally transform your life on every level, start with changing how you spend your mornings. In this episode, I describe the life-changing benefits I have experienced from doing my personalized exercise routine every day for the past five years. I share how my commitment to my routine has completely transformed my life by improving focus and discipline all day long, while also helping me avoid the distractions of hyper-connectivity that we all face daily (all day long!).

I discuss the meditative aspects of the routine and how to start slowly and build your commitment in a comfortable and sustainable manner, as well as the benefits of exercising outside, first thing in the morning, which calibrates your energy-boosting circadian hormones. It also sets an inspiring peak performance tone for the day, one that strengthens your ability to actively advocate for your own health and fitness. Another added benefit is avoiding the negative effects of hyper connectivity—one study revealed that 79% of Americans check their smartphones within fifteen minutes of awakening, and 46% check them before getting out of bed. You’ll hear about what the precise problem is with looking at your device as soon as you wake up (in short: locking your brain into the reactive, short-attention-span, dopamine-craving mode) and I share what psychiatrist Nikole Benders-Hadi has said about what immediately reaching for the phone does to your brain (“the information overload that hits before you’re fully awake . . . interferes with your ability to prioritize tasks . . . [and] you are more likely to increase stress and feel overwhelmed”). 

One important takeaway from this show is to ask yourself: how much time can I devote every day? As you’ll hear in this episode, I started with a short 12 minute routine—and now look at me! Make it easy, inviting, and sustainable, and you’ll experience success. Design the routine for yourself so it is customized to your needs—if you need any ideas, my course will give you a lot of helpful starting points for you to pick and choose from, and remember Atomic Habits author James Clear’s advice about the two minute rule: a habit must be established before it can be improved.

If you’re like me and you want to wake up and get refreshed, energized, and feel focused—in any way it takes—then having a morning movement routine is the best way to do it! Start small, make sure your routine consists of things you actually enjoy doing and that benefit your body, and watch the magic happen! The most important thing is just to do SOMETHING—that way, you can start amassing a streak to prove you are in control—and after that, you just keep going.

 

TIMESTAMPS:

Get up in the morning and hit the deck!! There are many benefits in the morning exercise routine. [01:24]

Brad combined many of his usual exercises like jogging, yoga, stretching, strengthening, and incorporated them into his morning routine. [03:17]

For the everyday person that maybe isn’t a serious athlete, a routine is still and extremely important element of your everyday life. [07:01]

The first step towards changing your life is to acknowledge the destructive effects of hyper connectivity. Don’t check your phone when you first wake up. [09:38]

Try the exercise routine instead of coffee, or at least BEFORE your coffee. It does the same thing. [13:55]

Step two is logistics. This can become an easy, inviting, and sustainable habit as important and routine as brushing your teeth. Start small. [16:27]

Step three is building the habit. Nothing is more important that taking care of yourself. Just do it. [24:02]

Four stages of habit change are: make it obvious, make it attractive, make it easy, and make it satisfying. [34:58] 

By simply changing the way you wake up in the morning, you can transform every area of your life. [38:03]

Exposure to natural light is imperative. Light controls all the activities in your body functions. [39:16]

Strengthen your commitment by celebrating your streak of following through. Repeat the exact same template every time. [43:15]

Increase your commitment after you have this habit established.  You are the boss.  Don’t answer to any outside forces. [48:31]

In summarizing the idea of creating a morning routine, make it enjoyable. Make it applicable to your athletic fitness and goals. Start it first thing in the morning. It improves your capacity for concentration.  [53:56]

If this is not clicking for you after you’ve made a good effort, take a look at what is getting in your way. [57:03]

When you’ve made the commitment, you will find it is difficult to bypass your morning routine. Celebrate your success. [59:45]

Use your morning routine as a launchpad for other desired habits.  [01:04:39]

 

LINKS:
Brad Kearns.com
Brad’s Shopping page
Brad Kearns’s Morning Routine
Brad’s Original  Simpler Morning Routine
Brad’s YouTube Jogging 2.0
Atomic Habits
The Miracle Morning
Morning Routine Online Course

 

QUOTES:
"A habit must be established, before it can be improved." (Clear)
"Only the disciplined ones are free in life, otherwise you become a slave to your moods and passions." (Kipchoge)
"How you wake up each day and your morning routine or lack thereof dramatically affects your levels of success in every single area of your life." (Elrod)

 

Join Brad for more fun on: 

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

TikTok: @bradkearns

 


We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! 
Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion. 
Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off
BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off
Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off
BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity
Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount 

Check out Brad Kearns Favorites Pagefor great products and discounts

If you want to totally transform your life on every level, start with changing how you spend your mornings. In this episode, I describe the life-changing benefits I have experienced from doing my personalized exercise routine every day for the past five years. I share how my commitment to my routine has completely transformed my life by improving focus and discipline all day long, while also helping me avoid the distractions of hyper-connectivity that we all face daily (all day long!).
I discuss the meditative aspects of the routine and how to start slowly and build your commitment in a comfortable and sustainable manner, as well as the benefits of exercising outside, first thing in the morning, which calibrates your energy-boosting circadian hormones. It also sets an inspiring peak performance tone for the day, one that strengthens your ability to actively advocate for your own health and fitness. Another added benefit is avoiding the negative effects of hyper connectivity&mdash;one study revealed that 79% of Americans check their smartphones within fifteen minutes of awakening, and 46% check them before getting out of bed. You&rsquo;ll hear about what the precise problem is with looking at your device as soon as you wake up (in short: locking your brain into the reactive, short-attention-span, dopamine-craving mode) and I share what psychiatrist Nikole Benders-Hadi has said about what immediately reaching for the phone does to your brain (&ldquo;the information overload that hits before you&rsquo;re fully awake . . . interferes with your ability to prioritize tasks . . . [and] you are more likely to increase stress and feel overwhelmed&rdquo;).&nbsp;
One important takeaway from this show is to ask yourself: how much time can I devote every day? As you&rsquo;ll hear in this episode, I started with a short 12 minute routine&mdash;and now look at me! Make it easy, inviting, and sustainable, and you&rsquo;ll experience success. Design the routine for yourself so it is customized to your needs&mdash;if you need any ideas, my course will give you a lot of helpful starting points for you to pick and choose from, and remember Atomic Habits author James Clear&rsquo;s advice about the two minute rule: a habit must be established before it can be improved.
If you&rsquo;re like me and you want to wake up and get refreshed, energized, and feel focused&mdash;in any way it takes&mdash;then having a morning movement routine is the best way to do it! Start small, make sure your routine consists of things you actually enjoy doing and that benefit your body, and watch the magic happen! The most important thing is just to do SOMETHING&mdash;that way, you can start amassing a streak to prove you are in control&mdash;and after that, you just keep going.
&nbsp;
TIMESTAMPS:
Get up in the morning and hit the deck!! There are many benefits in the morning exercise routine. [01:24]
Brad combined many of his usual exercises like jogging, yoga, stretching, strengthening, and incorporated them into his morning routine. [03:17]
For the everyday person that maybe isn&rsquo;t a serious athlete, a routine is still and extremely important element of your everyday life. [07:01]
The first step towards changing your life is to acknowledge the destructive effects of hyper connectivity. Don&rsquo;t check your phone when you first wake up. [09:38]
Try the exercise routine instead of coffee, or at least BEFORE your coffee. It does the same thing. [13:55]
Step two is logistics. This can become an easy, inviting, and sustainable habit as important and routine as brushing your teeth. Start small. [16:27]
Step three is building the habit. Nothing is more important that taking care of yourself. Just do it. [24:02]
Four stages of habit change are: make it obvious, make it attractive, make it easy, and make it satisfying. [34:58]&nbsp;
By simply changing the way you wake up in the morning, you can transform every area of your life. [38:03]
Exposure to natural light is imperative. Light controls all the activities in your body functions. [39:16]
Strengthen your commitment by celebrating your streak of following through. Repeat the exact same template every time. [43:15]
Increase your commitment after you have this habit established.&nbsp; You are the boss.&nbsp; Don&rsquo;t answer to any outside forces. [48:31]
In summarizing the idea of creating a morning routine, make it enjoyable. Make it applicable to your athletic fitness and goals. Start it first thing in the morning. It improves your capacity for concentration.&nbsp; [53:56]
If this is not clicking for you after you&rsquo;ve made a good effort, take a look at what is getting in your way. [57:03]
When you&rsquo;ve made the commitment, you will find it is difficult to bypass your morning routine. Celebrate your success. [59:45]
Use your morning routine as a launchpad for other desired habits.&nbsp; [01:04:39]
&nbsp;
LINKS:
<ul>
<li><a href="https://bradkearns.com/">Brad Kearns.com</a></li>
<li><a href="https://www.bradkearns.com/shop/">Brad&rsquo;s Shopping page</a></li>
<li><a href="https://www.google.com/search?q=brad+kearns+morning+routine&amp;oq=Brad+Kearns+Morning+Routine&amp;aqs=chrome.0.35i39l2j69i59.3516j0j8&amp;sourceid=chrome&amp;ie=UTF-8">Brad Kearns&rsquo;s Morning Routine</a></li>
<li><a href="https://www.youtube.com/watch?v=LM-ETSme1g8">Brad&rsquo;s Original&nbsp; Simpler Morning Routine</a></li>
<li><a href="https://www.youtube.com/watch?v=7KFlg5hLma8&amp;t=23s">Brad&rsquo;s YouTube Jogging 2.0</a></li>
<li><a href="https://www.amazon.com/Atomic-Habits-James-Clear-audiobook/dp/B07RFSSYBH/ref=sr_1_1?crid=WQ28TIL9KLGJ&amp;keywords=Atomic+Habits&amp;qid=1653004074&amp;sprefix=atomic+habits%2Caps%2C163&amp;sr=8-1">Atomic Habits</a></li>
<li><a href="https://www.amazon.com/Miracle-Morning-Not-So-Obvious-Guaranteed-Transform/dp/0979019710/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1653006395&amp;sr=1-1">The Miracle Morning</a></li>
<li><a href="https://bradkearns.com/morning-routine/">Morning Routine Online Course</a></li>
</ul>
&nbsp;
QUOTES:
<ul>
<li>"A habit must be established, before it can be improved." (Clear)</li>
<li>"Only the disciplined ones are free in life, otherwise you become a slave to your moods and passions." (Kipchoge)</li>
<li>"How you wake up each day and your morning routine or lack thereof dramatically affects your levels of success in every single area of your life." (Elrod)</li>
</ul>
&nbsp;
Join Brad for more fun on: 
Instagram: <a href="https://www.instagram.com/bradkearns1/">@bradkearns1</a>
Facebook: <a href="https://www.facebook.com/bradkearnsjumphigh">@bradkearnsjumphigh</a>
Twitter: <a href="https://twitter.com/bradleykearns">@bradleykearns</a>
YouTube: <a href="https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg">@BradKearns</a>
TikTok: <a href="https://www.tiktok.com/@bradkearns">@bradkearns</a>
&nbsp;
<ul>
<li>
We appreciate all feedback, and questions for Q&amp;A shows, emailed to <a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn&rsquo;t occupy this revered space. Seriously, Brad won&rsquo;t promote anything he doesn&rsquo;t absolutely love and use in daily life.
</li>
<li><a href="https://bradkearns.com/macademia-masterpiece/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/macademia-masterpiece/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3AQ3-_vU-DRZCPOmZI948Q">Brad&rsquo;s Macadamia Masterpiece:&nbsp;</a>Mind-blowing, life-changing nut butter blend</li>
<li><a href="https://bradkearns.com/mofo/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/mofo/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw2wKEG-rA2Nxox7Ex5ykel0">Male Optimization Formula with Organs (MOFO):</a>&nbsp;Optimize testosterone naturally with 100% grassfed animal organ supplement</li>
<li><a href="http://beautycounter.com/bradkearns" data-saferedirecturl="https://www.google.com/url?q=http://beautycounter.com/bradkearns&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3CSTAMEqYvvt4s-QWggHjK">BeautyCounter:</a> Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!&nbsp;</li>
<li><a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Butcher Box:</a> Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. <a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Click here</a> for special promotion.&nbsp;</li>
<li><a href="http://balaenzyme.com" data-saferedirecturl="https://www.google.com/url?q=http://balaenzyme.com&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw0FVji8aAjrTD-hOAE6gq3d">Bala Enzyme</a>: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off</li>
<li><a href="http://Magbreakthrough.com/brad" data-saferedirecturl="https://www.google.com/url?q=http://Magbreakthrough.com/brad&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw1evKLUFC4tRFe0zx_pFRmt">BiOptimizers</a>: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off</li>
<li><a href="http://paleovalley.com/brad" data-saferedirecturl="https://www.google.com/url?q=http://paleovalley.com/brad&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw23hEfrLkUaETQo_8kBVPAo">Paleo Valley</a>: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off</li>
<li><a href="http://bradnutrition.com/" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw0K26KJH-eYg_zQTGv8m4-1">BradNutrition.com</a>: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity</li>
<li><a href="https://bradkearns.com/morning-routine/" data-cke-saved-href="https://bradkearns.com/morning-routine/">Ultimate Morning Routine Online Course:</a> Learn how to custom-design an energizing, focusing morning exercise routine. <a href="https://bradkearns.com/morning-routine/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/morning-routine/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw3RhX43ww7YoyTd3RG6h8Ki" data-cke-saved-href="https://bradkearns.com/morning-routine/">Enroll now for earlybird discount&nbsp;</a> Check out <a href="https://bradkearns.com/favorites/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/favorites/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw1BwtkPowfQOy8bWjm82fny" data-cke-saved-href="https://bradkearns.com/favorites/">Brad Kearns Favorites Page</a> for great products and discounts</li>
</ul>

Brad Kearns covers health, fitness, peak performance, personal growth, relationships, happiness, and longevity. Slow down, take a deep breath, take a cold plunge, and get over the high-stress, tightly wound approach that often leads to disappointment and burnout. Kearns, a New York Times bestselling author, Guinness World Record holder in Speedgolf, 2020 #1 ranked USA Masters track&field age 55-59 high jumper, and former national champion and #3 world-ranked professional triathlete, offers a diverse and sometimes spicy mix of shows: expert guest interviews, peak performance primers, and brief “Breather” shows providing quick insights and how-to tips that you can execute right away to improve your life.

Brad Kearns, NY Times bestselling author and Guinness World Record athlete,  offers a fun and diverse mix of interviews with leading authors and health experts, and "Breather" shows for peak performance and personal growth

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