WARRIOR MINDSET

NEVER GIVE UP.   NEVER QUIT.   KAIZEN.

Life-Changing Habits to Add to Your Routine

Life-Changing Habits to Add to Your Routine

by | Oct 17, 2023 | Blog

The Power of a Routine

Unlock the incredible potential of daily routines that can change your life. Start your day with gratitude to set a positive tone and incorporate morning exercise to boost your mood and well-being. Don’t forget to nourish your body with a balanced diet and stay hydrated. Prioritize your mental wellness through mindfulness meditation and journaling, fostering self-reflection and personal growth.

Maintain flexibility and avoid an “all or nothing” mindset, so minor deviations from your plan don’t derail your progress. Strong relationships and sufficient sleep are vital for happiness and health. Keep growing personally by setting behavior-based goals. Dive deeper into this transformative journey with resources from experts like Hal Elrod, Mel Robbins, Andrew Huberman, Tim Ferriss, and Robin Sharma. Your daily habits can be the key to a more fulfilling life.

If you’d rather look at this in a presentation format, here you go.

Start Your Day with Gratitude

One of the most powerful habits you can adopt is starting your day with gratitude. This simple practice can set a positive tone for the rest of your day. Take a moment each morning to reflect on the things you are grateful for, whether it’s your health, loved ones, or even the warmth of the sun. Practicing gratitude can help shift your mindset towards positivity and reduce stress.

Morning Exercise for a Healthy Body

Physical activity is a cornerstone of wellness. Incorporating morning exercise into your routine can boost your energy levels, improve your cardiovascular health, and even enhance your mood. Whether it’s a brisk walk, yoga, or a full-fledged workout, make time to move your body in the morning to reap these incredible benefits.

Book-end the day with mindfulness or health

Morning routines are great, but starting AND finishing the day with something you find positive and/or helpful health-wise is a double win.

Nourishing Your Body

Balanced Nutrition

A well-balanced diet is essential for overall health. Focus on incorporating a variety of fruits, vegetables, lean proteins, and whole grains into your meals. Avoid excessive consumption of processed foods, sugary drinks, and excessive caffeine. A nutritious diet can provide you with the energy you need to tackle your day while supporting your long-term health goals.

Stay Hydrated

Water is the elixir of life. Staying properly hydrated is vital for maintaining bodily functions, cognitive clarity, and healthy skin. Aim to drink at least eight glasses of water a day, and adjust your intake based on your activity level and climate.

Prioritizing Mental Wellness

Mindfulness Meditation

In our hectic lives, finding moments of peace is crucial. Mindfulness meditation is a practice that can help you stay grounded and reduce stress. Dedicate a few minutes each day to sit quietly, focus on your breath, and let go of the worries that clutter your mind. Over time, this practice can lead to increased emotional resilience and improved mental clarity.

Journaling for Self-Reflection

Journaling is a powerful tool for self-reflection and personal growth. Take some time each day to jot down your thoughts, emotions, and experiences. This practice can help you gain insight into your life, identify patterns, and set meaningful goals.

It can also help you stay focused on building “successful momentum” and not just focus on the negative aspects of your journey.

Avoid “Binary” or “All or Nothing” Thinking

Structural Flexibility

Build in time/space so you’re not derailed by minor fluctuations in your plans. Example: If you’re on a diet, you can eat desert, just make sure you eat it when it’s a really great one, not just a crappy one… Enjoy it but don’t regret it. 

Frequency, Intensity, Time, and Type (FITT)

Another way to look at your workout routines (this could apply elsewhere too) but for example; if you’re traveling you can still adhere to the overall concept of getting in a workout, but you won’t get derailed because it’s not exactly what’s on the list for the day – you can vary things up to keep the momentum going.

Don’t punish, or over-compensate when you miss a goal or target

Stick to the plan you’ve created, don’t overcompensate by punishing yourself for a slp-up. If you have too much cake at that birthday party, don’t beat yourself up the next day in the gym, or starve yourself for the next few days over it. In the long run, this has more negative consequences than positive.

Building Strong Relationships

Quality Time with Loved Ones

Human connections are at the heart of our well-being. Make an effort to spend quality time with your family and friends. Engage in meaningful conversations, share experiences, and create lasting memories. These connections provide emotional support and enhance your overall happiness.

Getting Adequate Sleep

Establish a Bedtime Routine

Sleep is the body’s natural way of healing and rejuvenating. Ensure you get enough rest by establishing a calming bedtime routine. Avoid screens before sleep, create a comfortable sleep environment, and aim for 7-9 hours of quality sleep each night. A good night’s sleep can improve your mood, cognitive function, and physical health.

Sleep when you’re sleepy

You don’t have to just go to sleep when you’ve set the time for it, if you are tired and sleepy, go to bed. 🙂

Continuous Learning and Personal Growth

Set Goals and Challenges

Embrace a growth mindset by setting goals and challenges for yourself. Whether it’s learning a new skill, taking up a hobby, or pursuing further education, personal growth adds purpose and excitement to life.

Make goals Behavior based over Outcome focused

An example of this is NOT just looking at the scale every day – but focusing on getting in a workout every day or aligning your meals with a caloric deficit each day. 

More Resources 

Hal Elrod (Book: The Miracle Morning) – Promotes positive morning habits for a better life through his website and podcasts.

Mel Robbins (5-Second Rule) – Motivational speaker discussing morning routines and productivity.

Andrew Huberman (Neuroscience Insights) – Neuroscience expert shares morning routine science via podcasts and lectures.

Tim Ferriss (4-Hour Workweek) – Interviews successful individuals about their morning routines and productivity on “The Tim Ferriss Show.”

Robin Sharma (The 5 AM Club) – Advocates early rising and structured morning routines for personal growth and success.

Miyomoto Musashi; Top 5 Concepts from “The Book of Five Rings”

Miyomoto Musashi; Top 5 Concepts from “The Book of Five Rings”

by | May 19, 2023 | Blog

Miyamoto Musashi was a Japanese swordsman, philosopher, and writer who lived from 1584 to 1645. He was renowned for his skills in the art of swordfighting, and wrote the famous book “The Book of Five Rings”, which is still studied by martial artists today. Musashi was also known for his distinctive fighting style, which involved using two swords simultaneously. He was considered one of the greatest swordsmen in Japanese history.

The Book of Five Rings is a treatise on swordsmanship and martial arts written by Miyamoto Musashi. Some of the key concepts introduced in the book include:

No-Mind

The concept of “no-mind”, or mushin, which is the state of being completely focused and free from distractions or emotions.

The concept of “no-mind” or mushin is the idea that a martial artist should be able to remain focused and free from distractions or emotions during combat. Musashi believed that this state of mind was essential for success in battle, as it allowed the martial artist to respond quickly and decisively to any situation. He wrote that “the primary thing when you take a sword in your hands is your intention to cut the enemy, whatever the means. Whenever you parry, hit, spring, strike or touch the enemy’s cutting sword, you must cut the enemy in the same movement. It is essential to attain this.”

The Void

The concept of “the void”, or mushin, which is the state of being empty and free from preconceived notions or expectations.

The concept of “the void” or mushin is the idea that a martial artist should be empty and free from preconceived notions or expectations during combat. Musashi believed that this state of mind was essential for adaptability and flexibility in battle, as it allowed the martial artist to respond to any situation without being limited by preconceived notions or expectations. He wrote that “the void is not emptiness. It is rather a place of potential, a space that can be filled with any number of possibilities. When you are in the void, you are able to see all options clearly and choose the best course of action without being influenced by your own desires or expectations.”

The Strategy of the Void

The concept of “the strategy of the void”, which is the idea that a martial artist should be able to adapt to any situation without being limited by preconceived notions or expectations.

The concept of “the strategy of the void” is the idea that a martial artist should be able to adapt to any situation without being limited by preconceived notions or expectations. Musashi believed that this was the key to success in combat, as it allowed the martial artist to respond to any situation with clarity and confidence. He wrote that “the void is not just a state of mind, it is also a strategy. When you are in the void, you are able to see all options clearly and choose the best course of action without being influenced by your own desires or expectations. By following the strategy of the void, you can overcome any opponent, no matter how strong or skilled they may be.”

The Way of the Sword

The concept of “the way of the sword”, which is the idea that the pursuit of martial arts should be a lifelong journey of learning and self-improvement.

The concept of “the way of the sword” is the idea that the pursuit of martial arts should be a lifelong journey of learning and self-improvement. Musashi believed that this was the key to success in combat, as it allowed the martial artist to continually improve and adapt to changing circumstances. He wrote that “the way of the sword is not just about mastering a particular technique or style. It is about constantly seeking to improve and grow as a martial artist. It is about never being satisfied with your current level of skill, and always striving to become better. The way of the sword is a lifelong journey, and those who follow it will find that they are always learning and growing.”

The Five Rings

The concept of “the five rings”, which are the five elements of strategy that Musashi believed were essential to success in martial arts: the earth, water, fire, wind, and void.