This morning routine is scientifically proven to make you limitless.

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The perfect, most ultimate morning routine ever... designed for productivity and efficiency... all to make you a healthier, happier and more effective human being. Takes just 15-minutes and best of all... it's all backed by science!
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WHO AM I?
I have spent most of my life thinking about how to optimize productivity in pursuit of self-development. I have an undergraduate degree from Harvard University, a medical degree from the Yale School of Medicine and residency-training at a Harvard-affiliated hospital. I am now a board-certified doctor practicing in the US. This entire channel is dedicated to the art and science of learning, productivity and success. Stick with me and I promise you too will achieve your goals.
The clock featured in the video: amzn.to/3Rf2KKx
All my gear
- Sony a7III camera (amzn.to/4a7KDh0)
- Lens I shoot with (amzn.to/3Tt1cNc)
- Lighting (amzn.to/4ao2DDw)
- Microphone (amzn.to/49VcxfX)
- Improved sound production (amzn.to/4clX769)
- Ipad Pro for drawings (amzn.to/3TXKgjv)
- Ipad Pencil for drawings (amzn.to/3PAnBHb)
(note: The links above are Amazon affiliate links. It means a lot to me if you support the channel!)
IF YOU WANT TO LEARN MORE ABOUT ME, watch these videos:
How I got into Harvard (I had to debate AOC in school)
= • I applied only to Harv...
What I did after Harvard
= • Having insane focus is...
FOR PRODUCTIVITY TIPS, watch these videos:
How to get ahead of "99%" of people
= • It’s actually pretty e...
How to eliminate procrastination from your life:
= • This odd mindset shift...
How to create unstoppable habits
= • The simple system that...
The most simple, efficient and intuitive productivity system ever.
= • This simple productivi...
How to plan and structure your life to achieve literally anything.
= • How to plan and struct...
How to unlock 100% of your brain and focus on anything.
= • How to focus and unlea...
For business inquiries, please contact me at [e-mail]
Check out my second channel on medical stories: @spoonfedmed
TIMESTAMPS
00:00 Intro
00:51 The Domino System
01:06 First Domino: Waking Up
02:14 Second Domino: HIIT
03:42 Third Domino: Cold Shower
05:24 Fourth Domino: The Sacred 5
07:14 Fifth Domino: The Optimized Reset
07:31 Manta Sleep
09:01 Your Body
10:01 Your Mind
12:05 Your Spirit
13:24 Summary
MUSIC
Grey (Dramatic Mysterious Music) by Tyops (CC4.0 creative commons license); • Grey (Dramatic Mysteri...
Dark mysterious strings by Tyops by Tyops (CC4.0 creative commons license); • Dark Mysterious String...

[@megaflup]

Eating my fresh vegetables in the garden, overflowed by gratitude, my neighbours told me your routine is lacking the step to put on some clothes after showering.

[@jellyfishinaz]

😂

[@Blue-Robin]

I forgot to use soap and brush too

[@JenMarco]

Ah, don’t worry about it.

[@Lost_Traveler_JT]

😂😂😂

[@Zaluskowsky]

😂😂😂😂

[@whatyousaydere]

Man drags the demons out from under the bed first thing in the day, what a fkn legend

[@BeingUndone]

I love your approach! So colorful

[@It_is_Okay_to_be_Sad]

Oooooooo!!!! Love that statement 😁

[@Amouryxk]

frrr, im not diggin under my bed when I first wake up. You wanna give me a heart attack or smth? 😭

[@AhB3ng]

Clean Morning (~15m) Routine = 1. Wake up (no snoozing) + 2. 4m HIIT + 3. 30s cold shower + 4. 5m deep work // most important/difficult task + 5. 5m sunlight &/or nature // healthy breakfast // gratitude

[@Sadivioli]

All that in 15 minutes? Is the breakfast a premade protein shake? What task is both the most important/difficult and also 5 minutes?

[@helentsernobrovkin2098]

Bro i take like an hour to even wake up and get out of bed 🙃 I feel like it shouldn’t be this difficult. Edit: I just looked it up and it’s called sleep inertia and lasts typically 30-60min after waking up. Bingo.

[@JustLIkerapunzel]

Sounds likesounds like a horrible morning 🤣

[@SeraFna]

​@@JustLIkerapunzel I just realize the main comment said 15 mins thats insanity i would take 1 and a half hours to do all of that😂

[@Fire-Queen]

Not taking into account that after a 30sec. Shower, youll be wet and naked... Sooo deepwork whilst naked and dripping? 😅 20 minutes it is!

[@foreho3609]

I actually needed this. Whenever I woke up the first thing I would always do (FOR YEARS) is grab my phone and surf the net for hours before I did my daily chores.

[@SOMANYTRASHH]

I wish I had that luxury

[@debilyanmelendez1128]

If you have kids , just wake up 30 min before them. I’m doing it and my energy levels have increased dramatically. It is possible , no excuses , just try it!

[@IMore73]

Got rid of any alarm clock 3 years ago entirely. Best decision of my life: I get up at the same time (15min+-) everyday, even when I occasionally go to bed much later. I feel much better in the morning compared to be shrieked into the day by an alarm clock. Cold shower as finish after hot shower is great, too.

[@Summerbreeze537]

I wake up at dawn and watch the sunrise.

[@jillypops8688]

i thought i was stupid for laying like a freshly caught fish on the ground after waking up, thank you for validating my intuition

[@movetolondon]

VIDEO REQUEST-- Can you please make a video on changing our identity and how to deal with imposter syndrome? I was a partier in college and now I want to reinvent myself but I find myself slipping into old ways when I see friends. You are my new favorite KZbinr and no one makes videos as engaging as you. How come you never say your name in videos? Would love to know more about the mastermind behind these videos! THANK YOU!!

[@stormvpr]

You are the average sum of people you hang around with. Change your friends! Spend time with people you learn good things from, be the smallest of them, and you'll grow faster and wiser than you can believe it's possible.

[@Yutappy99]

@movetolondon. You are who you are. Own it. Get a job where you get to party all day long. Teach people how to have a great party. Go to various universities and promote fun and safe parties. Start a business renting out party equipments and promoting DJs. Etc etc. Don't change your identity because if you pretend to be someone you are not then you spend the rest of your life living a lie. You'll spend the rest of your life trying to fit into a society where you don't belong. We are who we are. Own it.

[@draker67]

​@@Yutappy99 I don't that's what he means. There is a difference between pretending to be someone you're not and change who you are. One is about hiding parts of your identity and the other is about changing your identity itself Imagine you're a heavy self destructive alcoholic and been like this so long that it's part of your identity There's nothing to gain from owning this, rather you can accept this is who you currently are and decide you no longer want to You can change. That's not about morphing to societal standards but a personal journey of figuring out yourself

[@Maxisnew]

Babe wake up new SpoonFedStudy video.

[@spoonfedstudy]

👊

[@trogdorbu]

So much for the no phone in the morning 😂

[@Lordtrainman]

Love the idea of this, but the reality is a simple relaxing morning routine is what’s needed. They days of reading the newspaper, having a hot meal and coffee before heading off is underrated.

[@reubendaniel5691]

I think this is more for ppl who feel like they haven’t “made it” yet. I’m a sophomore in college and I yearn for that life eventually but rn i gotta be getting ahead of the people who are already years ahead of me

[@MrBubbyG_Official]

Retired person routine imo. I don't know anyone young who reads newspaper either.

[@TimpanistMoth_AyKayEll]

I very much agree. Kind of reminds me of that fable of the billionaire and the fisherman. Spending all those years stressfully "getting ahead" so that you can hopefully, finally, eventually, relax and enjoy life...

[@nickcraft5924]

@@reubendaniel5691 I agree. Strike while the irons hot, aka while we're young.

[@theemperor4901]

Dude all your videos are quality and provides so much value. Never try to be like other self improvement youtuber who keeps pumping same exact content or low quality advice. Thank You.

[@nathan_something]

I'm happy and grateful for every day that I go outside as I get in my car then start to drive by this fence to the left of where I live, slowly (to be careful not to scare them) by these precious little owls, I say "hewwo" every time and that "I love you". And... if they ever disappear, then I will be heart broken, and I won't smile anymore. But, for now, this makes me grateful to be alive. Just to see them be okay. It makes me happy. ...and I wish for everyone to find something that makes you smile, too, to see each day - to keep the hope.

[@hungry_girl211]

No but why is this dude so underrated. Like the advice I've gotten from this channel had been golden and so much better than so many popular self help ppl. I rlly hope more ppl find you bro ❤ Thank you for being here

[@shanouboubou]

Because deciding to improve your life come, surprisingly, at a cost. Not everyone is willing to do it. It might seem insane but even in unhealthy living, there are some benefits. No need for consistency, efforts or discipline. In the short term, it feels easier.

[@Ryuko15]

​​@@shanouboubouyour videos has a unique charm to it compare to other self improvement content i consumed so far, thanks

[@user-cu1ss2ew3w]

Because he's really arrogant. I actually talked to a friend about him saying "he's full of himself, but he makes a good point" and go on to talk about confrunting fears and getting out of your comfort zone.

[@lukkguitar]

I found that the best morning productibity hack for me is to wake up at 5AM, drink some water, do couple of stretches and start tackling the most important task for the day right away. Since nobody is up at 5AM there are no distractions and you can train your brain to start firing on all cylinders immediately. And my brain is happy with this approach because we don’t need to suffer through cold showers every morning;)

[@TheBestMethod]

CLEAN MOURNING ROUTINE: Wake Up Fast Exercise Cold Shower Do Your Most Difficult Task (Just 5 mins goal, but you”ll do more) Together (Zero Prep Raw veg breakfast, Sunlight & nature, Breath and relax)

[@gandoff7840]

Cold showers right after a workout is a bad idea. It's better to separate and put some space between these two activities.

[@JuanDuarte_58]

Why is it a bad idea?

[@TylerSmith-fm3bz]

Gratitude **

[@AhB3ng]

CLEAN MORNING* ROUTINE

[@MrBubbyG_Official]

It's not an official workout. It's just doing something quick to get yourself awake. ​@@gandoff7840

[@TimpanistMoth_AyKayEll]

Figuring out a morning routine that works for ME has made a big difference. I took inspiration from all the "ideal" ones, sure - and then I experimented fiercely and kept what works for me personally. Everybody's different! (and occasionally still experiment, in bursts, because I know I also change over time. but I've got the basics down.)

[@spicyfam2498]

Thanks to this video i am able to understand what went wrong for me when it comes to my morning routine. When I was still in school (i finished this year) i always woke up and immediately went for a cold shower, made my bed, got ready for school without ever looking at my phone other than when my alarm clock starts ringing. But now, when i wake up i would just lie on my bed for a few minutes and sometimes fall back asleep only to wake up two hours later. I do my bed, and only shower after i eat. Thank you for this video, now i can take the step towards having a better a morning.

[@bloop6111]

I reach under my bed for the alarm My sleep paralysis demon with his hands over his ears: “bro :(“

[@childofdestiny2811]

The alarm clock under the bed is genius!

[@coerciasink]

Morning schedules don't work if you don't have a good nightime schedule. Fix that before your morning routine. edit-typo

[@angelajohnston7332]

That is so true it makes sense

[@kwhyes5619]

Schedules don't work at all, if you are a junkie. Not just drugz are junk you can get your hit from.

[@Claraleavesthetrees]

I think it depends on your schedule. If you have something that forces you to get up in the morning naturally, then sorting night routine first is best, but since my morning isn't urgent I kept sleeping in and I'd mess up my night routine that way, so I had to fix morning first

[@coerciasink]

@@Claraleavesthetrees Have you tried not using an alarm clock and trying to wake up naturally? or do you go to sleep even after like 9 hrs or smth?

[@Gigusx]

Lots of people try to hack the moment they wake up by not getting back to sleep, I haven't heard anyone mention getting a very thin mattress (a shikibuton or similar) for your sleep. Good for your back and sleep, but not cozy enough that you want to stay there once you wake up. And unless you get a bed base or something else for elevation, you'll be already on the floor and can do some pushups 😏

[@TimpanistMoth_AyKayEll]

That would be like never eating chocolate again, for me. A comfy bed is a huge part of my life quality. But hey, cool to know it works for you!

[@draker67]

Are you sure that's good for sleep?

[@Gigusx]

@@draker67 Yes! Many cultures sleep in generally different circumstances to a western-style bed, and surprisingly many people even directly on the floor. In the west it's less common since we prioritize comfort a lot more than function (= more padding, thicker mattresses, etc., which can actually contribute to back pain later on). Personally I've "started" over a month ago and tried 2 ways so far - first a hammock and now a Thai-style (kapok) 5cm thick mattress. The hammock was amazing for lounging but I didn't like sleeping in it, and it's definitely something you could find staying in after you wake up. The mattress I find better for just sleeping and then getting up, and I'm going to stick with it for now.

[@agapormisdevian]

Sounds like it won't save my marriage :'v

[@Gigusx]

@@agapormisdevian Haha it'd be harder to pull off as a couple... though there are wide mattresses as well as one could place two mattresses next to each other. It's also worth mentioning that they're so hard that getting into your bed wouldn't bother any person already sleeping there, unlike the foamy ones where the entire mattress moves when you sit/lie on it. A youtuber Samera Abroad recorded a few videos on switching to a (single) futon as a couple and mentioned this.

[@thefilipinojoe]

Loving your content. Smart, creative, logical…. My morning is much as described, although not in the same order. I go to bed at 8 and wake up between 4 and 5. I allow myself to hit the snooze button once, however I’m only allowed to sleep an extra 5 minutes if I’m actually still in sleep mode. As a writer, I’m not too physically active while working, thus I take morning workouts seriously, pushing myself hard in the gym. I’m creating a better looking body as a result, but it’s the health benefits that will keep me going for the rest of my life. I recommend face exercises too, which people often overlook, and something I’ve been doing since I was young.

[@camilocarrillo2132]

I will say "deep work" is the antithesis of 5 min, but im trying to make it about "eating the frog" first thing in the morning and just have a bite at it, then go for breakfast and come back and there is no choice but continue where you left it.

[@DanB14]

I’m very happy I found this video, I study ChemEng at Imperial College with ADHD, and I find the morning is the most important period of the day for studying.

[@9rrr7]

I switched to cold shower since my army 4 years ago... never got sick ever since

[@Luluthegod]

Me sleeping on the floor right after turning that alarm off

[@Caleb_B.]

thank you for always providing concise, practical, and applicable advice!

[@jenniferdettloff-carter4245]

Such great tips. I love the humor scattered throughout your videos!😃

[@yinkuen1691]

Best channel ever. Practical actionable advices backed by science.❤

[@arentwhy]

this guy is easily the best man on youtube i can rely on, keep up the good work!

[@JakobNyqvist]

Wow what an amazing video. Most creators just say things you already know but this is so useful! Thank you

[@Uncommony]

I tried the Holy grail of daily routine for 7-8 years and now it has just become the norm. Success and freedom ✅️ Stay Uncommon!

[@focusworldwide6758]

Beautiful video brother, Thanks again.

[@lalalovengun]

I commit to trying this for 1 month before making adjustments to curate to my needs! Thanks so much for this great wisdom!! It is greatly appreciated!! 🙏🏿

[@yinkuen1691]

Shoutout to the best channel that changes my morning routine and got me into journalling again. Nice graphics as well. ❤

[@spoonfedstudy]

Wow thank you! Really appreciate it! 😀

[@onceinawhile7]

On top of the value of your context, you have a great sense of humor. And I don’t laugh easily at videos

[@sandcurves]

Probably the best morning routine video I've seen. Sold! 😊

[@nickcarter7]

SpoonFed drops another gem

[@shmurflHD]

Thanks for the optimisations tips. Seems very efficient

[@TakeMeToYourLida]

Thank you, this was really good

[@shinomiyakaguya8491]

Please don't stop making new videos. Your content is really helpful and practical. Out of all self help content in youtube, yours is the most useful and applicable. I am very thankful for the knowledge you are providing us for a better life. Thank you.

[@spoonfedstudy]

I appreciate your encouragement! It really goes a long way. Thank you seriously 🥹

[@brettjosh]

Awesome video, appreciate the nuance!

[@sashachan6556]

Thank you for this video!

[@god563616]

This was beautifully done and a answered prayer for me. Thank you! 😊

[@ashley4372]

I definitely recommend the cold shower for lifting your mood. Also have a shot of espresso just before. If you're depressed, just try this for at least 5 days.

[@spoonfedstudy]

Nice! Glad to hear it helps!

[@emeraldbelle3232]

This sounds like a hard thing to suddenly start doing if you're used to taking your mornings slooooow. (Me!) I would like to start it anyway, and know it will not be smooth going for a while. Problems I forsee: husband wakes later than me so phone alarm is under pillow and I just reach under and push the snooze button still half asleep. Then, no way could I do exercises before I visited the john... high chance of small accidents! (blush) Plus the exercises will be middle-aged-lady versions, lol! Also, I have a son to get ready in the mornings so there could be juggling. But I will adapt it to my reality the best I can, figuring any small bit of those changes will bring improvement to my life. I truly like this plan and appreciate you sharing it with us. 😊

[@jalitzaa.v4725]

just did this, I feel great!

[@AdamSmith-rp9ej]

Fantastic video! I really love this channel.

[@Nithink_Tank]

Shocking yourself out of sleep, is extremely unfavorable for your nervous system. Read Mathew Walker's Why We Sleep.

[@1uc123]

He's suggesting to wake up with your alarm, which you probably have anyway @Nithink_Tank , and then do some HIIT to wake up the body as opposed to coffee. It's the same rush but it's not fuelled by the rush of adrenaline you get when you sleep too late :P

[@Bochanable]

Excellent suggestions. I modify it by going straight to the gym when I awake. Cold showers are invigorating! I I love them. I am retired so I I need ed to figure out how to approach the sacred finaliiry. Thanks

[@yprjrmedprapulchandra2708]

I just woke up and started watching this video

[@aminalucid]

Good video, and Nope this doesn’t take ‘just’ 15 min to do all of that, I would give it at least an hour, unless you are sprinting to finish each task, which isn’t the point of the morning routine

[@sidewinder9500]

This video was informative and helpful. Every tip is incredibly simple and can easily be incorporated. I especially love the alarm clock trick❤❤ THANK YOU!

[@spoonfedstudy]

Super happy you found it useful! Thanks for being here and commenting!

[@beckyperry230]

You truly care🙂

[@audette151]

Just a reminder that cold showers can be bad for people with anxiety because it increases cortisol production. Personally my body doesn't react well with cold showers and I feel very anxious after that

[@LocalForecast]

Thanks Doc

[@saadkhan8308]

I will say, it's really solid advice despite the fact I almost spit out my drink seeing how much effort you were putting into flexing in that first shot

[@ervinanaya1393]

Thanks!

[@spoonfedstudy]

Thank you Ervin! Sincerely appreciate your kindness ❤️

[@faustinoelia965]

now i understand why you shouldnt judge a book by its cover. becos the first time i came across ur video , i was like nah this is just one of the productivity rabbit hole but wen i watched ur vid i realize i judged you wrong . your vidoes are on the next level. keep up with ur work. Thanks bro

[@K0HAKU_97]

Assuming you don’t have a pet or child that demands your immediate attention and action in the morning, this sounds pretty good

[@neil0734]

Man, it´s crazy how much this channel is changing my life. Thank you so much!

[@NOYOSUKE]

Wow, amazing content 🙏🏽

[@christywhitley6053]

I hope you see this comment & take it seriously: You may want to keep a thermos of water under your bed next to the alarm clock & drink a full glass *before you begin exercising. Your body becomes dehydrated overnight and many if not most strokes and heart attacks (& deaths) could be avoided by hydrating before bed and upon waking. Btw, I learned this after my big brother, aka Hero, survived a severe stroke one morning that left him unable to speak or use the right side of his body. I wish everyone would practice this simple prevention routine.

[@EnzoGumede-wj6iz]

This is why I subscribed

[@JamesBond-wv9xz]

You totally watch Ryan Doris lmao that’s awesome 😎 Love your work btw. I’ve been recognizing how all of this is your own way of engaging in personal creativity & self-expression. I see the mental architecture you’ve constructed and how it’s all engineered by cognitive frameworks you’ve developed by using real scientific research as a foundation. It’s a very unique design model you have and I’m grateful to be here experiencing it. Thanks for sharing yourself with us!

[@catasstrophy]

hi sab, i love your videos! it'd be great if you linked the research papers you mentioned in the description :D

[@Kloops]

Been up sitting on the sofa for almost three hours. Just saw this on my page of subscriptions. So I already failed my falling dominos for the day. Might as well take a nap. Need that mask now. lol. Watching the mask commercial and now I can’t stop hearing “horny birds”. lol

[@spoonfedstudy]

Can’t beat a good ol Power Nap to reset things. Yah, I see these birds outside my window all the time. There’s at least two easily visible nests on my patio. An entire bird real estate development is taking over soon

[@Kloops]

@@spoonfedstudy moved from the city to the country on 80 acres for “peace and quiet.” After unpacking one day I was needing a Power Nap. Had the window cracked for some country air. Almost in the perfect zone for some great rest when I heard a dog squeak toy being played with. My dogs didn’t play with those. It was a bird right outside that had the sound of a squeak toy. Being on 80 acres in the country had plenty of noises. At least the birds slept at night giving the barred owls and coyotes and other night creatures the chance to make their loud noises. The first time I heard the evening howling from the coyotes, I thought an ambulance was nearby. The country is still better than the city though in some aspects. Have a great day.

[@spoonfedstudy]

That sounds gorgeous

[@IMore73]

😂

[@manueldio7237]

I going to try it out tomorrow

[@Alister1142]

Thanks when you said high intensity workout, I heard stretching but at lest I’m out of bed, seriously thanks

[@LockeySinned]

Hey bro tried this and wow I actually feel amazing, work felt so easy I was bouncing of the walls ❤❤❤

[@ziozzot]

i would sleep even with that clock ringing under my bed

[@onerider808]

I wake up wide awake and grateful, do chores, and go to the gym…but I’ll try the pushup/crunch bit right after waking and even the (dubious) cold shower.

[@Clemzysmith]

This is great if done consistently

[@Tetsuya420]

Many thanks 10/10

[@user-cu1ss2ew3w]

That's a great routine. If you're a single Guy in charge of your own time.🫣 If you're not, well... Let me tell you about my morning routine: I hit the snoose butten until my husband's phone rings too. I get up, take the pilates mat with me, and fix a couple of food boxes for my kids. Then, depending on how long I have and how well I slept, I excersize. Could be high intensity or just yoga. Then I wake the kids. Get them organized (with my husband). Then I get dressed (quick shower if it was a sweaty workout), get the kids to school/garden and wait for my bus to get to work (50-60 min) . I study on the bus. No such thing as a perfect routine!

[@thesimplicitylifestyle]

Very helpful thank you so much!😎🤖

[@Jarvis2077]

I'll try this tomorrow morning

[@nuin9937]

How did it go

[@NanaNabber]

A cold shower after a workout will make it so you don’t build muscle so it’s probably best to take the cold shower before you workout.(I know the video said it would help grow muscles but I’ve heard many other sources say it prevents muscle growth.) Edit: I would recommend taking a cold shower working out and then taking a warm shower where you get clean.

[@RyanG2004]

I swear I was 30 minutes into the video only to check and see the video is only 15 minutes long and I’m just at 6 minutes 😂

[@ziquan1204]

Hi, Great video Could u also make a video about not procrastinating sleep Thanks

[@lionelhalleux6597]

Just after waking up, I can’t be the only one that cannot do anything else than go number 2 💩👀

[@dragments]

saving this for when i get out of school 😪😪

[@MB-qx9vn]

My luck, I’d reach under the bed to get my alarm, cut it off, and fall asleep on the floor.

[@G_gold_]

this actually made me laugh which hasn’t happened on youtube in a while

[@sunflower260285]

His voice is like a sleeping pill 💊 😅 so soothing and calming.

[@mydailyfacts4953]

My new favourite educational channel🤓

[@jayanudana9800]

Brother can you do a video about study tecni5and methods such as priming encoding and practical guide ❤😊 First week - i purpose fully missed 2 sessions Ajustments - instead of shadow boxing now i do jumping jacks , high knee , mountain climbers , basic punches of boxing (why i droped shadow boxing cuz i felt i might don't do the right technique, thinking while executing combos, footwork doesn't elevate my heart rate as much as i expected .

[@jkulikova]

Q: If I do all that, will I live longer? A: No, but it will definitely feel like that ;)

[@stilldreamy5181]

No. The best morning routine is to not have one. Be organized and conscious enough in your life that you already know what the first thing you should work on is. Then when you wake up, go straight into doing that. When you get to the point that you need a break to recharge, then you can start into a morning routine similar to this one. This works for a few reasons. One, when you first wake up, your brain is already in a state similar to flow, so you should be able to get into flow within 10-15 minutes. Two, you are immediately getting into productive work instead of the meta work of preparing to be productive. Three, you are training yourself not to need some extreme system just to be able to do what should be normal, getting to work and being productive. Four, you already got your rest, you are already recharged, this is not the time to recharge again. Work first, then recharge.

[@Azoox]

All peachy, but after this much effort, I face traffic and a 40-60-minute ride to the office. That's where all this energy gets spent.

[@trippylarry277]

This guy knows

[@shadowcavin5361]

This is amazing!! The domino effect is just what I was looking for to actually get me out of bed and through my routine. Do you think you could do a night routine too? I struggle with putting my phone down and instigating the steps that will have me in bed at the time I desire

[@spoonfedstudy]

You got it! Thanks for the suggestion!

[@user-xo7hb6ts7j]

My dude completely discredited himself with a sleep mask plug-in.

[@MammothMorals]

Recommends avoiding carbs while at the same time recommends eating fruit and veg, which are high in carbs...

[@lamp2208]

I think putting the alarm clock underneath the bed is pure genius. Though, I have a question: after I do the 5 min of deep work and feel that I do not want to continue, what should I do?

[@spoonfedstudy]

It’s okay to stop the deep work and move onto the final domino! You only have to do 5-minutes - if you feel like doing more, great! If not, that’s okay too! Just build the habit and your brain will take care of the rest 😉

[@kwhyes5619]

"hopefully there's something green around you, if so take a quick stroll outside and take in the fresh air" Instructions unclear smoked a blunt with some squirrels

[@adamshipley5415]

2 cans of tuna first thing in the morning. 70+ grams of protein minimal fats, all of which are healthy and no carbs.

[@wavythought]

Great video

[@spoonfedstudy]

Thank you! 🙏

[@managing_the_motherload]

I will never be able to hear the birds again without thinking of what they're trying to achieve 😂

[@johnsey2625]

Awesome info here! Thanks 🙏 🥄 fed. Will definitely try this out and I was recently looking for a sleep mask so Weill def pick up one of those. ❤