This video addresses the challenge of unproductive and overwhelming mornings for individuals with ADHD, proposing that the root cause is not laziness but a brain chemistry imbalance (low cortisol, high melatonin). The speaker argues that by intentionally managing your brain chemistry in the first hour of the day, you can shift from a reactive, foggy state to one of clarity and focus. He presents a 60-minute, three-part morning routine that he credits for his success.
The 3-Part Morning Routine
The core of the strategy is a 60-minute routine divided into three 20-minute blocks, performed before engaging with any digital distractions, especially the phone.
- Block 1: Move (20 mins): Immediately after waking, engage in aerobic exercise like running, biking, or fast walking. This acts like “spinach for the brain,” triggering a wave of dopamine and serotonin. Combining this with exposure to sunlight helps naturally lower melatonin and raise cortisol, effectively waking the brain up.
- Block 2: Reflect (20 mins): Follow the workout with a cold shower to further boost dopamine. Use this period of heightened clarity for quiet reflection. Listen to music, let your mind wander, and ask grounding questions like, “What would make today feel meaningful?” This helps generate ideas and establish a clear emotional direction for the day.
- Block 3: Plan (20 mins): This is the most impactful phase. Instead of focusing on outcomes, set simple, measurable, and controllable action-based goals (e.g., “make 50 calls” instead of “close 3 deals”). The ADHD brain thrives on clear, short-term actions with a visible finish line, which builds momentum and confidence.
Key Takeaways and Consistency
The most critical rule of this routine is to avoid looking at your phone for the first hour. Waking up and scrolling immediately puts the ADHD brain into a reactive, dopamine-seeking loop for the rest of the day. To stay consistent, the speaker advises starting with just one block (preferably movement) and focusing on the process, not the outcome. Progress isn’t linear; you must push through an initial “valley of disappointment.” Techniques like “temptation bundling” (pairing a new habit with something you enjoy, like listening to a podcast while walking) can help make the routine stick long-term.
Mentoring question
The video highlights the first 60 minutes as crucial for setting the tone of your day. What is one small, actionable change you could make to your morning routine this week to better align with your energy and goals?
Source: https://youtube.com/watch?v=mDyrwqbQUfE&si=XQqJ5c1pI4gBSVYi
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