 good morning guys I just got up it's about seven o'clock after seven o'clock and I thought what I'd do today is um show you my morning routine I have quite an extensive morning routine and because I'm self-employed and I'm into health and all that sort of fun stuff what I'm gonna do today is I'm gonna walk you through everything I do from literally the moment I got up to when I get into my normal work day so first thing I do obviously is take off all the sleep accessories and as soon as I wake up is this Jeretham the moment and I take my temperature every morning if you don't know why I do that I'll put a link to my article on why it's important to take your temperature every month so that's very first thing I do since I get up so I hope you enjoy following me around while I show you my morning routine all right so next thing I do in the morning is take my o-ring off and sit on the charger and then sync it up so my o-rings are always in airplane mode so I kind of access the data until I charge it and while I'm in the R-button I also put on some theater use the primal prepare stuff been using this for about five six years it's good all right so while that's charging I now take my morning herbs so I take two things Mike Mailer's aggressive strength to Sasha and booster and step one of quality all right so next I do my morning light therapy session which is using the juice behind me and also my human charger which is the little device that shoots white light into your ears I've written about the importance of morning sunlight and morning light exposure I'll link to the article if you haven't read that article before and I'll usually just sort of duck out side for a few moments in the morning but it is a bit cloudy and gray this morning so that's when I rely on technology but as you'll see soon I do go for a morning walk and I figured while I've got this device I'm also using and I just let do a full cycle on there I think it's 12 minutes all right so let's sit up now we get into the red light time I've got the juice red light panel and then I've also got this handheld one so I do a next protocol where I do I do about five six minutes on each target area that I want to hit sometimes I'll do a bit longer but up to 10 minutes but I've explained all this in other videos and reviews and whatnot so I'll link to that below this will take me about 20 minutes all right so the red light and the white light therapy all done now what I'm gonna do is my morning stretches so I do few little mobility drills and then I'm some Turkish get up and I do this every day all right so that's my red light therapy stretches all done now what I do is I'm about to go for a walk but before I do that I mix up a little cocktail with protein baking soda a little bit of ketone for stigmatic mushrooms so I'll make that up now now walk time but before I go I take my ordering off the charger and also check my data on my phone ring is complete charging is complete I'm gonna take this off I'm gonna quickly check my score and then also to my ring back into airplane mode so what do we got here 92% deep sleep score 90% readiness score sleeps trending up so I'll just have a quick look at this readiness is really good hrv 95 nice sleep 92% well the greatest numbers 13% deep sleep only 4% awake though that's good nearly nine hours of sleep so that's that's good that's good dad and then what I'll do is I'll turn this back into airplane mode so then the rings not transmitting drought throughout the day you'll also notice that are my phones in airplane mode I'll just turn Bluetooth off now it's an airplane mode so I live in an airplane mode all morning I don't turn it out of I don't turn airplane mode off until I've done all my routine and I'm ready to start the day and I do that because I know the moment I turn it off airplane mode the text message will come through our phone call come through if I'm in airplane mode I can't do anything I'm disconnected from the world it's just my time alright it's my time to do my routine my stretches my walk and all these things without interference so anyway I'm gonna go off and do my walk now I do listen to a podcast some mornings on the wall and so I've actually just downloaded a bunch of podcasts on my phone so even though here I am saying it's an airplane mode if you're wondering oh he's listening to a podcast he's a bit of a hypocrite it's not true I am download the podcast to my phone so I can walk and listen without having to be online so anyway let's go back from the walk nearly all done but what I do now is I go water the plants both outside and inside as it's raining I'm not gonna spend too much time watering the plants outside we'll just go out there for for a quick barefoot grounding session and a quick check up on the garden then we will water the plants inside and then I'll sit down to make my breakfast alright so it's smoothie and supplement time supplement I'm not gonna go into too much detail but got my daily supplement intake here I've got a cookie tan vitamin C thyroid probiotics think yeah I've done videos and articles on supplements in the bar so just check that out on YouTube or at alexfigus.com you can read my articles and sometimes I might have coffee sometimes smoothies yeah just mix it up check out some of the earlier thing to galax vlogs I think I've even done a dedicated videos to smoothies plus I have a pretty detailed article at alexfigus.com which is something like a coach approved healthy breakfast options and I list off quick and easy breakfast options so pretty much I just cycle through those so you know I'll use raw milk, great lakes collagen, egg yolks, I've been using this lately, Bilberry organic Bilberry powder, sometimes I put chocolate in there cinnamon, ginger, salt, all sorts I just mix it up so check out those articles and videos for more of my smoothies. I've got two last things before I switch my phone off aeroplane mode and get started into my work. A bit of a morning journal, morning gratitude journal followed by my day plan so when it comes to my morning journal again I do this routine every week there sometimes on a Saturday and sometimes on a Sunday at least five days out of seven I'll do this morning journal so I'll put a link to this in the notes below as well as all these supplements and you know tools and accessories I use make sure you hit to alexfigus.com because I'm gonna do a big write-up of this morning routine. This five-minute journal is really simple, you have a nice little quote at the top then you write down three things you're grateful for you know so I could say I'm grateful for having a roof over my head as it's raining today I'm grateful to have this smoothie organic smoothie you know I'm grateful for a sleep in this morning what would make today great and these are things that you can control so you know I need to do some video in today so I'll get the video in done before my dad I want to train today so I'll have a solid train decision you know things like that daily for affirmations you know I am like I don't know you come up with something that that means a lot to you and then in the evening before bed you come back and review it three amazing things that happened today you know I got all my work done I had time to relax and then how could I make today a bit of I actually don't like this I feel like it ends the day on a bit of a negative so sometimes I'll skip anyway that's a five-minute journal but what I've been doing lately since I got a bit more time is I've been doing a more detailed journal and this which is just a blank paper but what I'm doing is I'm following the protocol in this book 59 seconds so the idea is every morning there's a theme so Monday Thanksgiving you know you'll write some things you've been grateful for similar what you're doing in the five-minute journal but with a lot more detail Tuesday terrific time so you think back to a memory experience and relive it you know share how you felt Wednesday Wednesday future fantastic so this is like you know you put yourself here in ten years five years whatever a week I head into the future and you write about you know all the things you've achieved and how you feeling Thursday dear someone this is where you write a letter a short letter describing how much you care for them and then they've had on your health on your life story and then Friday reviewing reviewing the situation think back over the week make a note of things three things that went really well so that's what I've been doing lately and I like that I mean it's the five minute journal can get a bit repetitive whereas this really differentiates it but you take a deeper dive into each topic and it's similar the things are similar because I both they're both put together based on like solid science you know that being grateful reviewing reliving past experiences on thanking people that have helped you in your life you know doing all that stuff has a powerful impact on you know happiness and wellness so I alternate between the two five-minute journal when I'm short on time the 59 seconds protocol when I've got a bit more time so right what's today Thursday so it's dear someone write a letter to someone and this is all private stuff you know no one needs to read this so I'm gonna go do that now I might sit down and read for a while like if I haven't been reading much lately I'll jump into my reading room and reading chapters so it's more so just so I can progress through a book the last thing I do is my day plan I use a product productivity planner you don't actually have to buy this I mean it's the same like the five-minute journal it's the same thing over and over again this is made by the same people as the five-minute journal we have the date another quote and then you list tasks so the most important task of the day if there's only one thing you do during the day um you know write it here okay so maybe for me today it's like I don't write an article there so that would be the first task and then if you're using the Pomodoro technique which is what I do and I like you know you'll say alright I think it's gonna take me five Pomodoro's and then you use the Pomodoro technique and take it off but anyway I'm looking into that today because I've done other videos on it so that's what I do I do my day planning and then I have a list which I'll then action throughout my day when I'm doing that planning if there is really one important task that I need to get done sometimes I'll do that before I switch on my phone or like my computer because I know what will happen the minute I turn on my phone I'll check my emails or I'll check my notifications and there'll be a fire to put out or there'll be something you know like that will just be on my mind right and I won't be able to get into work so I'd recommend focusing on that one important task and trying to do it before you do connect to the world yeah so that's my morning routine I know it's quite long and lengthy but we know it for so long now like I get quite efficient at it you know it's just step-by-step but yeah hopefully you enjoyed it if you did learn something from this let me know leave a comment saying that was great or you know thumbs up or share it on Facebook or something if you have your own routine please share it below like I'd love to have a bunch of comments below wherever unless they're routine and hopefully we can learn from each other if you have any questions about why I do things or like recipes or you know the exact protocols just shoot me a comment in the comment section happy to share that again head over to elixpergus.com I'll leave all the notes all the supplements I use all the devices and I'll do a full breakdown you know minute by minute breakdown of what I do if you're this is on YouTube please subscribe hit the subscribe button so I hope you enjoyed it I'm gonna go and start doing some work now