#Healthy Under 15 Minutes “Transform Your Mornings in Just 15 Minutes: A Simple Guide to Life-Changing Habits”

In this chapter, I’m excited to share the small but powerful steps I took that completely transformed my well-being. ✨These changes weren’t just about achieving a balanced, healthy lifestyle; they became the foundation for a more fulfilling life overall. ? I found myself becoming more productive, content, focused, and inspired each day. ?

This productivity hack is inspired by the book “The 5 AM Club,” which I admire for Robin Sharma’s engaging writing style and insightful background. ? Robin Sharma is recognized as one of the top five leadership experts globally and serves as an advisor to CEOs, rock stars, and other influential figures. ? I appreciate this book particularly because it offers actions based on extensive research and realistic strategies for those struggling to wake up early. ? It provides a practical approach to incorporating these methods into daily life right from the start. ? Sharma emphasizes the importance of developing a consistent morning ritual, arguing that “to succeed, you must do something most people don’t,” which is to wake up at 5 AM. ⏰ My favorite aspects are outlined as Early, Reflect, Rejuvenate, Realign, and Rule. ✍️

I adapted some of these rules with my own modifications because, initially, it was quite challenging to integrate them into my daily life. ? Such changes require considerable courage and dedication, especially for someone who tends to procrastinate, like myself. ? However, I believe that change does not have to be overwhelming; we can break it down into manageable chunks and gradually weave them into our routines. ? The first rule in the book, the 20/20/20, divides an hour into three twenty-minute segments. At the start of my #HealthyUnder15 minutes journey, I adjusted these segments to five minutes each. ⏱️ I called it the HAHAHA method because in Thai language 555 means hahah. ? I will provide more details in the following sections. ?

• The First 5 Minutes (Physical Movement) ?‍♀️

For the first 5 minutes of my morning routine, I drink plenty of water ?. I make sure I have a glass of water next to my bed, and after drinking it, I do a little stretching. My favorite movements are some basic yoga poses and walking on the grass?‍♀️?.  But, my absolute favorite is yoga! I’ll do a few rounds of chaturanga, downward-facing dog, bhujangasana (cobra pose), tree pose, bridge pose, and so on, sequentially, to improve blood circulation. ? Physical movement is very beneficial for reducing cortisol levels, a stress hormone that can hinder our productivity and is a major factor in procrastination ?.

• The Second 5 Minutes (Reflection) ?‍♀️

The second 5 minutes after I awake is for reflection. The book states that reflection can vary for everyone, such as journaling, meditation, or praying. My favorite is journaling. ✍️ Have you ever experienced waking up with so much going on in your head that it feels like your brain might explode? ? The same thing happened to me almost every day. Journaling helps me release all my negative thoughts and bad energy. ✨ You don’t necessarily need structure in your journal. Mine is very random; at the beginning, it might be hard to start writing, but you just need to start! Some examples of phrases or sentences in my journal are “When someone asks me how I’m doing, I’ll answer ‘I’m successful'” , “I will not eat gluten today.”, “I’ll hit the gym today with very short pants ?” Just let everything out! Not often do I write my wish, and it becomes a manifestation, and it happens in a couple of years. For example, “I’ll live in Luzern one day,” which becoming a reality in 2023. Sometimes, without noticing, I’ve already written three pages ?.

• The Third 5 Minutes (Study) ?

Finally, the last 5 minutes are for study. It might sound boring, but studying in this context means growth. ? In this part, I need to be informed, not necessarily about a big topic; it can be something easy. There are so many activities that can nurture and stimulate our brains before we start our long day at work or school, helping us to bridge and improve our focus and concentration. ? Some people might not like the term “study,” but it doesn’t have to be difficult. Simple examples include reading the newspaper, checking the news, reading a book, or simply listening to a podcast. ? My favorite routine is reading news from sources like The Economist or listening to podcasts. Currently, I’m obsessed with Steven Bartlett’s podcast, “The Diary of a CEO.” ?

These three routines should be practiced consistently over 66 days. I also gradually increased the time to 10/10/10, then 15/15/15, and finally, I reached the 20/20/20 minute level?. This duration is essential for reaching the automaticity point, where the activities become ingrained as habits. ? At this point, our bodies and minds are intuitively aligned with the tasks, enabling us to perform them effortlessly and without needing intense motivation. This natural integration into our daily lives means that routines become second nature, simplifying the process of maintaining a healthy and productive lifestyle. ?

 Join the #HealthyUnder15 challenge and see how #HealthyIsNotExpensive! ? Share your own #HealthyUnder15 Franken and Minutes journey, and let’s inspire one another! ? Which topics would you like us to explore next? ?

Source: Sharma, R. (2018). The 5 AM Club: Own Your Morning. Elevate Your Life. HarperCollins Leadership.