If you want to totally transform your life on every level, start with changing how you spend your mornings. In this episode, I describe the life-changing benefits I have experienced from doing my personalized exercise routine every day for the past five years. I share how my commitment to my routine has completely transformed my life by improving focus and discipline all day long, while also helping me avoid the distractions of hyper-connectivity that we all face daily (all day long!).
I discuss the meditative aspects of the routine and how to start slowly and build your commitment in a comfortable and sustainable manner, as well as the benefits of exercising outside, first thing in the morning, which calibrates your energy-boosting circadian hormones. It also sets an inspiring peak performance tone for the day, one that strengthens your ability to actively advocate for your own health and fitness. Another added benefit is avoiding the negative effects of hyper connectivity—one study revealed that 79% of Americans check their smartphones within fifteen minutes of awakening, and 46% check them before getting out of bed. You’ll hear about what the precise problem is with looking at your device as soon as you wake up (in short: locking your brain into the reactive, short-attention-span, dopamine-craving mode) and I share what psychiatrist Nikole Benders-Hadi has said about what immediately reaching for the phone does to your brain (“the information overload that hits before you’re fully awake . . . interferes with your ability to prioritize tasks . . . [and] you are more likely to increase stress and feel overwhelmed”). 
One important takeaway from this show is to ask yourself: how much time can I devote every day? As you’ll hear in this episode, I started with a short 12 minute routine—and now look at me! Make it easy, inviting, and sustainable, and you’ll experience success. Design the routine for yourself so it is customized to your needs—if you need any ideas, my course will give you a lot of helpful starting points for you to pick and choose from, and remember Atomic Habits author James Clear’s advice about the two minute rule: a habit must be established before it can be improved.
If you’re like me and you want to wake up and get refreshed, energized, and feel focused—in any way it takes—then having a morning movement routine is the best way to do it! Start small, make sure your routine consists of things you actually enjoy doing and that benefit your body, and watch the magic happen! The most important thing is just to do SOMETHING—that way, you can start amassing a streak to prove you are in control—and after that, you just keep going.
 
TIMESTAMPS:
Get up in the morning and hit the deck!! There are many benefits in the morning exercise routine. [01:24]
Brad combined many of his usual exercises like jogging, yoga, stretching, strengthening, and incorporated them into his morning routine. [03:17]
For the everyday person that maybe isn’t a serious athlete, a routine is still and extremely important element of your everyday life. [07:01]
The first step towards changing your life is to acknowledge the destructive effects of hyper connectivity. Don’t check your phone when you first wake up. [09:38]
Try the exercise routine instead of coffee, or at least BEFORE your coffee. It does the same thing. [13:55]
Step two is logistics. This can become an easy, inviting, and sustainable habit as important and routine as brushing your teeth. Start small. [16:27]
Step three is building the habit. Nothing is more important that taking care of yourself. Just do it. [24:02]
Four stages of habit change are: make it obvious, make it attractive, make it easy, and make it satisfying. [34:58] 
By simply changing the way you wake up in the morning, you can transform every area of your life. [38:03]
Exposure to natural light is imperative. Light controls all the activities in your body functions. [39:16]
Strengthen your commitment by celebrating yo