The First Five Minutes of your Day

Content provided by UpLaunch.

How about this, I’m going to tell you that the first five minutes of your day will
determine whether it will be successful or not. You might be thinking, this is BS; I’m not
a morning person, my mornings are always horrible, and I get to throw down my
workouts at 5 PM after work and that is when I feel accomplished and successful. I’m
sure, I could list another large set of conditionals that need to apply when deciding if
you day will be successful or not.
This is what I’m going to tell you: LIFE IS SHORT
It is absolutely necessary for us to make a decision every day, every morning (hence
the first five minutes) to set us up for success and to be successful. There is no
negotiating! Do you really think you should waste a single hour of a single day?
ABSOLUTELY NOT!

We aren’t going to tell you how to set your alarm clock or when you should press the
snooze button. We are all mature enough to realize we actually need to wake up to
start the day! However, once you are awake, we have a script for the first five minutes.
It is a combination of yoga, meditation, exercise, and task accomplishment.Don’t fall off
the wagon or shy away just because it is out of the normal. Do it every morning for two
weeks; you will get in the flow, have a sense of accomplishment every day, and
maximize your success. It is a win, win, win!

The First Minute (0-1): The Merge
When the alarm goes off or you wake up, stay in bed, but roll onto your stomach,pull
your knees to your chest, and position yourself in Child’s Pose.
Child’s Pose – In the kneeling position, pull your chest down to your thighs and place
your forehead on the bed. Reach with your arms over your head and place them on the
bed. Slowly inhale through your nose and as you exhale, allow your butt to move closer
to your heels. Take 7 breaths: 4-second inhale, 1-second pause, 4-second exhale. As
you are breathing, do a body scan. Start at your feet and work up to the top of your
head. How is everything feeling? The intent is to encourage mindful breathing, introduce
simple, gentle movement, and figure out how you feel. You are merging, relaxing, and
focusing on the day ahead.

Minute Two (1-2): Accomplishment
You are getting out of bed now! We’ve had a brief moment extending relaxation,now
let’s accomplish something! Yes, growing up our parents told us a million times to
make our beds. Why – who knows – but it was probably because they thought it was
the right thing to do. Turns out they were correct!When you make your bed first thing in
the morning, you start the accomplishment thought process, and you start setting
yourself up for success! If everything in your dayfalls to pieces after minute 2, you can
get home and see your bed made. You’ll know you started this day right and now you
are going to finish it right. It seems ridiculousbut it works! After minute 2 is up, you will
have already accomplished a task.

Minute Three (2-3): Getting Big
We’ve merged into the day, accomplished a task, and now it’s time to get big. Weare
going to do a Standing Forward Bend.
Standing Forward Bend – Start with your feet under your
hips and slightly bent knees.Hinge forward at the hip,
allowing your arms and upper body to hang. Relax the head
and neck. As you inhale, think about your spine and back,
then as you exhale, slowly move your head closer to your
feet. If you are lacking tension in your lower back and
hamstrings, you can begin to straighten your legs. Use the
same breathing asyour first minute. Take 7 breaths: 4-
second inhale, 1-second pause, 4-second exhale. While
breathing, start focusing on the day ahead. What does it bring?
The Standing Forward Bend is lengthening muscles and your spine. It feels slightly
awkward and your hamstrings will not be happy. The amazing thing is after the
movement when you stand up, you will feel taller!


Minute Four (3-4): Decision Time
This involves a little prep from the night before. You need a notebook and pen next to
your bed! Organization is a trained skill, not an inherited gift. During the last minute
you started thinking about what the day will bring, and in this minute youare going to
write down three things. This is a rapid organization of your day. Wow, three minutes
out of bed and you’re already being decisive. Yes, absolutely!
What is the most important task for me to accomplish today?
What is a secondary task? How do you feel?
Remember you’ve got 60 seconds; that means intuition and action are key. You aren’t
writing a novel! Use a percentage-based assessment on your feeling. Don’t get hung
up in details, but it is important to have a quantifiable evaluation of your body.
Example:
Write the blog post “The First Five Minutes”
Cut the grass
I feel 90%
Minute Five (4-5): Shot Out of a Cannon
It is workout time! You read correctly: it is time to do the world’s shortest WOD!
1 Minute – As Many Reps as Possible:
2 – Air Squats
2 – Push-Ups

A simple one-minute workout is guaranteed to shake off the overnight lag, increase
blood flow and provide a quick shot of energy to start the day. You did a 4-minute
warm-up, and after this minute it is like being shot out of a cannon.
Five minutes is up, you are set up and ready for the day! The last thing you need
to do is smile and say to yourself:
“I’m going to control my day, my mindset, and my success! Today will be a good
day and I’m thankful for everything I have and the opportunities in front of me.”
Well, that is a big explanation and script for the first five minutes of your day. Like we
said, it is a blend of quite a few things in five minutes, but the end result is helping you
to be a better person! Try it and let us know how you feel!

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