Stop Doing This When You Wake Up (It's Destroying Your Focus)

Stop Doing This When You Wake Up (It's Destroying Your Focus)

What if I told you that the first 60 seconds after you wake up determines your entire day? 🌅

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💡📚 Below is a curated list of books and research papers that further explore some of the concepts discussed in this video. (some links are affiliate links, which help support my channel)

BOOKS
1/ My Morning Routine by Benjamin Spall and Michael Xander
https://amzn.to/4nftAQJ
Detailed accounts of successful people’s morning rituals, showing how intentional habits build a productive day foundation.

2/ The Psychology of Gratitude by Robert A. Emmons
https://amzn.to/3JWB3Fy
Scientific exploration of gratitude’s impact on mental health and brain rewiring for increased happiness and wellbeing.

3/ Tools of Titans by Tim Ferriss
https://amzn.to/4nmkH7c
Compilation of routines and habits from elite performers including morning mindfulness, gratitude, and breath techniques.

4/ The 5 AM Club by Robin Sharma
https://amzn.to/48aLn6G
A structured morning routine optimizing body, mind, and spirit for high productivity and mental clarity.

5/ The Champion’s Mind by Jim Afremow
https://amzn.to/46gbA1c
Focuses on developing a resilient mindset and performance strategies for athletes and high achievers, including morning preparation.

6/ Mindset by Carol Dweck
https://amzn.to/3Va7OkU
Explores growth mindset principles critical for sustained success and mental conditioning, relevant to performance routines.

7/ The Inner Game of Tennis by Timothy Gallwey
https://amzn.to/4n6FYlN
Classic book on mastering inner mental dialogue and flow states, applicable to morning mindset and intentionality.

8/ Daily Rituals by Mason Currey
https://amzn.to/4n4LUvO
Profiles daily habits of creative and productive individuals, highlighting the power of consistent morning routines.

RESEARCH PAPERS
1/ How Breath-Control Can Change Your Life: A Systematic Review on Slow Breathing Techniques
https://www.frontiersin.org/journals/...
Reviews evidence on how slow breathing enhances brain flexibility, reduces anxiety, and increases relaxation and positive energy.

2/ Using Wake-Up Tasks for Morning Behavior Change
https://pmc.ncbi.nlm.nih.gov/articles...
Studies morning wake-up tasks as behavior change tools to shift habits and improve morning routines.

3/ Breathing Practices for Stress and Anxiety Reduction
https://pmc.ncbi.nlm.nih.gov/articles...
Examines effective breathing techniques and their impact on reducing stress and anxiety symptoms.

4/ The Science of Gratitude: How Being Thankful can Actually Change Your Brain
https://ie.edu/center-for-health-and-...
Provides scientific findings on how gratitude rewires the brain, promotes happiness, and manages stress.

5/ The Science of Morning Routines: How Your Brain Benefits from Strategic Self-Care
https://ahead-app.com/blog/procrastin...
Details how morning routines strengthen neural circuits for emotional regulation and cognitive focus over time.