The Great Man Within The 15 Minute Mindful Morning Routine (DQ Solo)
#215:
Register for the 15 Mindful Mornings Challenge: https://www.doinnerwork.com/resources
Join the Facebook Group for Men: https://www.facebook.com/groups/TheGreatManWithin
What:
- 15 mornings X 15 minutes per morning
- 5 Minutes of Meditation (new meditation every 5 days)
- 5 Minutes of Breath-work (new exercise every 5 days)
- 5 Minutes of Journaling (new prompt every day)
- BONUS: 15 pushups to close each morning routine session
Every day you will receive an email and/or text from me with the guided meditation, breathwork exercise and journaling prompt.
Why:
- To bring mindful excellence to the first 15 minutes of your day
- To carry that excellence forward into the 16, 17, 18 waking hours that follow
Categories:
- Days #1-5: Productivity
- Days #6-10: Optimizing Energy
- Days #11-15: Optimizing Time
When:
- Thursday March 25th-Thursday April 8th
Kickoff Event
- Wed, March 24th 7:00-8:15pm
The Schedule
Days 1-5: Productivity (March 25th-March 29th)
Breathwork: Box Breathing (downloadable audio to be provided)
Meditation: Visualizing the Day (downloadable audio to be provided)
Journaling Prompts:
- What is the one thing, that if you make sure it gets done today, will make this day a success?
- What is one thing that's been hanging out on your "to do" list that you'll finally get done today?
- What is one area of your professional life where you are drifting, and how do you plan to bring intentionality to it TODAY?
- What could you accomplish if you didn't check your phone for 60-90 consecutive minutes today? THEN DO IT.
- What is your intention for the day? What are 3 adjectives to describe how you want to show up today (ie focused, confident, patient)?
Days 6-10: Optimizing Energy (March 30th-April 3rd)
Breathwork: Breath of Fire (downloadable audio to be provided)
Meditation: 4 Dimensions of Energy Awareness Meditation (downloadable audio to be provided)
Journaling Prompts:
- On a scale of 1 to 10, rate your physical energy over the last week. What is one area of your physical energy (sleep, nutrition or movement) that you will upgrade today?
- On a scale of 1 to 10, rate your emotional energy (positive vs negative emotions) over the last week. What is one thing you can do today to upgrade your emotional energy?
- On a scale of 1 to 10, rate your mental energy (your focus) over the last week. What is one area of your mental energy that you will upgrade today?
- What time(s) of day do you have the least energy? What's one strategy you can employ to mitigate "the dip" and refresh your energy?
- What is one energy-sucking habit that you'll curb today (ie social media consumption, breaking news consumption, sugar snacks at 3:00pm etc)?
Days 11-15: Optimizing Time (April 4th-April 8th)
Breathwork: 4-7-8 Relaxation Breathing (downloadable audio to be provided)
Meditation: Honoring Your Time Meditation (downloadable audio to be provided)
Journaling Prompts:
- On a scale of 1 to 10, how would you rate your effectiveness in managing your time? What is one strategy you can put in place today to upgrade that score?
- How did you spend the last 20 minutes of your night (be as detailed as possible)? On a scale of 1 to 10 how much did those 20 minutes set you up for success today?
- What time of day do you tend to waste the most amount of time? What's the one strategy you can put in place to upgrade how you use that time?
- What area(s) of your life do you manage your time most effectively? What contributes to that effectiveness? (What's your mindset, what are your actions, habits etc).
- Write out 3-5 standards for your own personal "time management policy." (ie I get my most important work done in the morning, and arrange my calendar to ensure success).