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21 Morning Ritual Habits Cheatsheet

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21 Morning Ritual Habits Cheatsheet

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BODY
RITUALS

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21 Morning Ritual Habits Cheatsheet

1. Smile (1 min)
Training yourself to smile first thing in the morning is a great way to condition your mind to be grateful
and happy for another day of life. A smile can actually help you manifest what you want into your life.
How? When you smile, you are telling the universe that you want to live in a world that is positive and
happy. That is exactly what the universe will deliver, because you are attracting that which you desire
most.

Research has discovered the untapped power of smiling. Behavioral psychologist Sarah Stevenson
writes that, “Each time you smile, you throw a little feel-good party in your brain. The notorious party animals
- dopamine, endorphins, and serotonin - start whooping it up when you smile.” Even if you don’t feel happy,
smile anyways. It will trick your brain into thinking that you are in a good mood, and soon thereafter
the rest will follow.

In his book, The Happiness Advantage, Shawn Achor suggests that retraining our brain to scan for the
good things in life helps us see more possibilities, boosts energy levels, and improves our success rate.
There is no simpler way to improve your life than by smiling more often.

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2. Deep Breathing (3 min)
Breathing is the essence of life. It is an action that
we do almost 20,000 times/day, but many of us
don’t know how to do it properly. Our fast paced
world has made shallow breathing the norm, which
has the power to negatively impact our health and
happiness.

The best way to ground yourself for the day is to
activate your body’s natural relaxation response.
Engaging in deep breathing is one of the quickest
ways to become calm and energized.

Learning how to breathe deeply will change your
life, literally. Deep breathing improves the function
of many of your body’s systems including your
nervous system; immune system; digestive system;
respiratory system; and lymph system.

When you wake up in the morning, make the time to take a few deep breaths. A calm mind is just an
inhale and exhale away.

3. Hydration (1 min)
Water is an essential ingredient of all living things. Did you
know that up to 70% of the human body is comprised of
water? Through daily activities, the average person loses
about 2.5 liters of fluid. One of the best things that you can
do when you wake up in the morning is hydrate yourself.
After 7-8 hours of sleep, your body becomes dehydrated.
Drinking at least 16 ounces of water right after you wake up
will rehydrate you, boost your body’s metabolism by 24%,
and will help your body flush out toxins. Not only that, but
it will increase the flow of oxygen to your brain, giving it the
fuel that it needs in order to crush your day.

Adding a slice of lemon or a greens powder to your water is
a great way to hydrate your body and flush your digestive
system. Lemons have strong antibacterial, antiviral, and
immune-boosting powers. Some of the more specific benefits

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of lemons include:

• Reduces pain and inflammation in joints and knees as it dissolves uric acid
• Helps cure the common cold
• Strengthens the liver by providing energy to the liver enzymes when they are too diluted
• Benefits the skin and prevents the formation of wrinkles and acne
• Helps replenish body salts, especially after a strenuous workout session
• Supports weight loss

Instead of reaching for that cup of coffee first thing in the morning, start your day off right with a drink
that has both cleansing and healing effects.

4. Exercise (30 min)
Do you want to know the secret to having energy all
day? Sweat. Exercising in the morning kickstarts your
metabolism.

The health benefits of regular exercise far exceed
simply losing weight or achieving a perfect beach
body. Regardless of your age or fitness level, studies
show that making exercise a part of your daily routine
does everything from cutting cancer and stroke risk,
to building stronger muscles and bones, to alleviating
anxiety and depression, to encouraging better brain
health and digestion.

Scientists are discovering that exercise is a form of
medicine. Claude Bouchard, the Director of Human
Genomics at the Pennington Biomedical Research
Center in Louisiana, says that, “There is no pill that
comes close to what exercise can do.”

Movement is the key to living a healthy and balanced
life. If you want to achieve the optimum balance of
health and fitness, you need to condition your metabolism. Research has shown that if you exercise
consistently over a 12-month period, you will form a positive addiction to exercise for a lifetime.

What are you waiting for? Get off the couch and put yourself in a peak state so that you can perform
at your best, every day!

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5. Rebounding (5 min)
Your body is made up of 75 trillion cells. A rebounder
applies weight and movement to every cell, causing
the entire body to become strong, more flexible,
and healthier. When you jump up and down on a
rebounder, your 75 trillion cells are flexing 100
times/minute, which helps to strengthen each cell
in your body.

Rebounding first gained popularity in the 1980’s
when NASA started studying its benefits, in
the hopes of discovering a practical way to help
astronauts restore and reclaim bone and muscle
mass after being in space.

James White, Director of Research and
Rehabilitation at the University of California in
San Diego, explained that, “Rebounding helps people
learn to shift their weight properly and be aware of
body positions and balance.”

Rebounding on a mini-trampoline is not only a fun
way to start your day, but it also provides a lot of
health benefits, including:

• Increases lymph flow and flushes toxins
• Supports bone and joint health
• Improves balance and posture
• Supports cardiovascular system
• Improves endocrine system

Drop the caffeine or sugar and choose the rebounder as a healthy pick-me-up alternative. What are
you waiting for? Start bouncing!

6. Juicing (5 min)
It’s amazing how much energy you can get from a healthy organic juice. Did you know that 95% of the
vitamins and enzymes that our bodies need are found in the juice of raw fruits and vegetables? There
is no better way to get more fruits and vegetables into your diet than by juicing.

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When you are juicing, it’s important to add more greens and less fruits, as they contain a lot of sugar.
One of your body’s #1 priorities is to make sure that its alkalinity remains at a level that supports
optimal cellular functioning. If our bodies are acidic, bacteria and viruses take over. Greens help the
body maintain the right alkaline pH balance.

Juicing has a range of health benefits, some of which include:

• Helps with digestion
• Supports weight loss
• Helps your body save energy
• Raises the pH balance in your body
• Acts as a natural stress reliever

Similarly, you can get fresh organic juice from a health food store, but make sure that it’s no more than
one day old. Don’t ever buy bottled processed juices, as they carry GMO and synthetic ingredients.

In the words of Bill Phillips, “When you nourish your body with pure energy, you transform from the inside
out.” Drop the heavy breakfast, and start your day with a healthy juice instead. Your body will thank
you for it.

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7. Make a Smoothie (3 min)
If you begin your day with acidic foods, you start a blood sugar spiral that drops your energy. A smoothie
is a healthy choice for breakfast, and it will keep you hydrated throughout the day. The best smoothies
are made with natural nutrient-dense ingredients, like leafy greens, that provide the vitamins and oils
necessary for optimum health.

Some of the health benefits of green smoothies include:

• Strengthens the immune system
• Supports colon health
• Great source of minerals for bones
• Boosts nutrition
• Lowers inflammation

For example, a smoothie with kale in it is a great way to cleanse your liver and strengthen your blood.
Plus, combining super nutritious ingredients, like spirulina, with tasty flavors, like mango or cacao, is a
beautifully colorful way to enjoy your breakfast.

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MIND
RITUALS

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8. Recite Affirmations (4 min)
Self-affirmations are a powerful tool for personal
growth and development. Reciting empowering
and uplifting affirmations that remind you of your
unlimited potential is a great way to start your
day. Not only that, but the act of saying them out
loud energizes you to take massive action towards
achieving your goals so that you can be one step
closer to living the life you have always dreamed of.

A study published in the Journal of Personality and
Social Psychology found that self-affirmations can
improve willpower and self-control by providing
individuals’ with an extra boost in motivation
(Handel, 2013). Your identity is the sum of your
beliefs about who you are. Phrases like, “I am capable
of doing and being anything”, condition your mind
to focus on positive and uplifting thoughts about
yourself and your abilities. The result? Your internal
motivation skyrockets.

When you shift your mindset, your whole life
changes. In the words of Buddha, “What you think, you
become.” What do you tell yourself every day? Tame
your monkey mind by integrating affirmations into
your daily ritual. If you recite positive affirmations
every day, and are consistent with it, you will make
changes in every area of your life. Every thought and
word you say creates your life experiences. Choose
wisely.

9. Ask Yourself Empowering
Questions (2 min)
The whole purpose of having a morning ritual is to empower you to take responsibility for your life.
Do you want to know the secret for getting what you want in life? If you want to create a real shift in
your life, ask empowering questions. In his book, “Awaken the Giant Within”, Tony Robbins expressed
that, by consistently asking yourself these types of questions, you will be able to access your most
empowering emotional states on a regular basis, like joy, gratitude, and love.

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Empowering questions have the power to direct your mindset and
your focus to what you want most in life. They invite you to look
inside yourself and reflect on what is important, but keep in mind
that the way that you frame your questions determines the process
by which you search for the answers. Dr. Wayne Dyer suggests that
rather than asking, “Why me?” which is a disempowering question,
ask yourself, “What can I learn from this experience and what steps can
I take in order to make this work for me?”

In essence, the quality of our questions determine the quality of
our lives. In the words of Warren Berger, “A beautiful question shifts
the way we think about something and often sets in motion a process
than can result in change.” Are you ready to ask your way to a better
life?

10. Watch An Inspiring Video (3 min)
Words are powerful. They have the ability to inspire, elevate, and persuade. If you want to experience
success in life, it is important that you learn from those who have achieved what you’re striving for.
Knowledge is power. The path to mastery is achieved through a desire to constantly learn and grow.

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There is no better way to motivate and energize you to stay committed to your path than by watching
an inspiring video in the morning. Inspiring videos remind us of the importance of living in accordance
with our highest selves. On days when you feel like giving up, they can remind you of your ‘why’,
offering words that ease your mind and propel you forward. Sometimes, listening to someone else’s
words can be all that you need in order to boost your confidence and shift your mindset, from “one that
is disempowering to empowering.” They provide you with resources and tools that help pump you up
for greatness and catapult you to take massive action.

In the words of ZigZiglar, “You never know when a moment and a few sincere words could have an impact
on your life forever.” No matter where you are on your journey to success, if you want to master your
psychology and improve your life, start your day watching an inspiring video. When you expand your
mind, you unlock the unlimited potential that resides within you. One video could change your life.

11. Plan Your Day (5 min)
If you want to have a highly productive day and crush your goals, you need to know what such a
day would look like, and then plan to make that day a reality. Planning requires self-discipline and
commitment. There are a limited number of hours in the day, and if you lead a busy life, your success in
accomplishing your goals will be determined by your ability to effectively prioritize.

Think of a plan as if it were a prioritization tool. In doing so, you will be able to know which things need
to be completed, versus those things that can wait. A great tool to use in order to plan your day is Tony
Robbins’, Rapid Planning Method
(RPM), which stands for a results-
driven, purpose-oriented, massive
action plan. It is a system of thinking
that helps you determine what it
is that you truly want and why you
want it.

Ask yourself, “What steps do you need
to take in order to achieve your results?”
The Pareto Principle states that 20%
of actions are responsible for 80% of
a plan’s effects. Taking massive action
means focusing on those activities
and tasks that will produce the best
outcomes for you. If you haven’t been
able to make progress or achieve
your goals, it’s time to take out a piece of paper and a pen and start planning. In the words of Stephen
Keague, “Proper planning and preparation prevents poor performance.”

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12. Find An Accountability Buddy (10 min)
How many goals have you set for yourself that you failed to achieve for no reason? Staying committed
to your goals can be challenging at times, which is why it’s helpful to have an accountability buddy. It’s
much more difficult to back out of something when you promised someone that you would do it.

The American Society of Training and Development (ASTD) did a study on accountability and found
the following statistics:

The probability of completing a goal if:

• You have an idea or a goal: 10%
• You consciously decide you will do it: 25%
• You decide when you will do it: 40%
• You plan how you will do it: 50%
• You commit to someone you will do it: 65%
• You have a specific accountability appointment with a person you’ve committed to: 95%

The numbers speak for themselves. We all need an empowering ecosystem, a group of positive,
successful people that take massive action. Find people that are highly motivated to achieve their
goals, and that will push and support you to do the same. Who you surround yourself with is who you
become. Find an accountability buddy with whom you can celebrate your accomplishments with;
express your challenges; and
receive crucial feedback and
support in all areas of your
life. When you do so, it will
ensure that you begin your
day with a calm, proactive,
and focused mindset.

Sometimes it only takes one
person to change your life. In
the words of the late Steven
Covey, “Accountability breeds
response-ability.” Who are
you accountable to? Never
forget that there is strength
in numbers. If you don’t have
an accountability buddy yet,
it’s time to get one.

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13. Weigh Yourself (1 min)
Taking charge of your health and well-being is important to living a happy balanced life. As a result of
today’s sedentary lifestyle, there has never been a greater need to increase your daily activity levels.
The best way to do this is through regular cardiovascular exercise, as well as regularly checking your
body weight. For example, if one of your goals is to lose five pounds of body fat, the act of weighing
yourself is an important and useful measure of your progress.

A number of studies and review articles have demonstrated that daily self-weighing is associated
with better long-term management of weight (Andrews, 2013). Weighing yourself every morning
provides instant feedback regarding how your current behavior is impacting your weight. This is a
great way to make sure that you are on track with your goals so that you can adjust your workout or
diet if you aren’t moving in the direction that you desire.

As long as you view the number that you see on the scale as a motivator, rather than a measure of your
worth, weighing yourself every day can be beneficial. As Steve Maraboli said, “The scale can ONLY tell
you what you weigh; not who you are.”

14. Visualization (3 min)

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The power of visualization cannot be ignored. It is what turns dreams into reality. It all starts with
your mind. Your mind has the power to take you from your current energetic space to a happier, more
fulfilled, and successful life, almost in an instant. The trick is to start imagining that your dream is
already reality.

Research has found that daily mental practices can enhance motivation; increase confidence and self-
efficacy; prime your brain for success; and increase states of flow – all of which support you in the
achievement of your goals and dreams.

When you wake up every morning, be, at the core of your being, that which you are trying to achieve.
In your minds eye, see yourself actually moving throughout your day, doing what you love to do. What
would it look like? When you do so, you will begin to experience the emotions associated with that
event, and begin to feel what it would feel like if that event were to actually transpire. You have the
power to do and be anything.

Don’t wait for success to come to you. Simply close your eyes and visualize it happening. If you do this
EVERY day, eventually you will open your eyes and see that you are actually living your dream. In the
words of Richard Brach, “To bring anything into your life, imaging that it is already there.”

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SPIRIT
RITUALS

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15. Show Gratitude (2 min)
Gratitude is the key to living a life of happiness, and one of the most important rituals that you can
practice every day. It has been scientifically proven that expressing gratitude may be one of the
simplest ways to feel better, and it also helps in improving physical and psychological health.

Start your day by being thankful for what you have, instead of dwelling on what is missing. When you
focus on the good, more good things come to you. UC Davis researcher, Robert Emmons, PhD, in his
book, Thanks! How Practicing Gratitude Can Make You Happier says emphatically that being thankful
actually amplifies the good.

Write down 3 things that you are grateful for every morning. When you do so, it helps you focus on the
positive in your life. Journaling can help with this. Expressing words of gratitude on paper is a great
way to re-program your brain because it teaches you that positive behavior matters.

In the words of Marcus Aurelius, “When you arise in the morning, think of what a precious privilege it is to
be alive – to breathe, to think, to enjoy, to love.”

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16. Meditate (10 min)
If you want to be productive, you need to start off the day with a calm, clear head. In our current 24/7
world, where our attention is pulled in many different directions at once, it is more important than
ever before to train the mind to focus and relax. The best way to do that is by taking some time every
morning to honor yourself by going inward and enjoying some stillness. Katherine Dunham once said,
“Go within every day and find your inner strength so that the world will not blow your candle out.” Studies
have shown that meditating just ten minutes a day reduces stress, lowers cortisol levels (which make
one fat and sick), and improves your outlook on life.

Most people make the mistake of thinking that they have to meditate for hours in the lotus position in
order to achieve results, but this is far from true. Develop your own personal style. Sit in a position that
you are comfortable with, and listen to music if that helps to calm your mind. Here are a few examples
of how meditation can improve your life:

• Reduces stress
• Improves concentration
• Increases self-awareness
• Increases happiness
• Benefits cardiovascular and immune health
• Lessens anxiety

One of the best apps to help you get started with a daily meditation ritual is called Headspace. Invented
by a former Buddhist monk, Andy Puddicombe, the app is geared towards people who lead busy lives.
Don’t jump out of bed, grab a coffee, and rush out the door. Take a few minutes every day to breathe,
be still, and go inward. Kris Carr said it best, “Your mind is your sovereign space and you are the leader of
that kingdom.”

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17. Pray (1 min)
The morning is an excellent time to set your intentions and connect with your inner spirit, either through
a daily prayer or mantra. Doing so will allow you to start your day with a sense of purpose, peace, and
gratitude. Whatever your worldview is, sometimes a quick prayer such as “Use me Universe” can be
all that you need to put yourself in an optimal state. An awakening prayer can be just as meaningful
for people who don’t ascribe to a specific religious denomination. Gabrielle Bernstein, a best-selling
author and self-described “spirit junkie,” has a morning prayer that she says before opening her eyes
– “What miracles would you have me perform today?” Find what works best for you. Someone once said,
“Faith is like WiFi, it has the power to connect you to what you need.”

18. Send A Message Of Gratitude To
Someone In Your Life (3 min)
Expressing gratitude is one of the most powerful communication tools available to us. Start your day by
taking a moment and thinking about one person who has shaped and changed your life for the better.
It could be a colleague, a friend, or a loved one. It is so easy to take our family and friends for granted.
Nothing says, “I appreciate you,” more than sending a message of gratitude to someone in your life that
has brought you joy. Words are powerful. When someone feels seen, they in turn, show gratitude

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back to you. When you put your gratitude in writing, you automatically increase the power of your
recognition. In 2014, Mark Zuckerberg challenged himself to writing a thank-you note every day. If he
has the time to do it, so do you. In the words of Voltaire, “Appreciation is a wonderful thing. It makes what
is excellent in others belong to us as well.”

19. Ho’oponopono Prayer (1 min)
If you are trying to heal or clear something in your life,
saying this prayer out loud every morning is a powerful
way to bring more love, peace, and prosperity into your
energetic field. Ho’oponopono is an ancient Hawaiian
practice of reconciliation and forgiveness. In his book,
Zero Limits, Joe Vitale shares a powerful story about how
a therapist was able to miraculously heal criminals in a
mental institute, without even visiting them. He used the
Ho’oponopono prayer for healing by just repeating the
phrase, “I love you, I’m sorry, forgive me, thank you,” over and
over again.

When faced with any adverse situation, a Ho'oponopono
practitioner will immediately ask, “What is it in me that is

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causing this event to take place, this person to behave this way, or this sickness to manifest?" They believe
that we are 100% responsible for everything in our life. Blaming others is a sure way for making sure
that the problem will reoccur, again and again. When using this mantra, you’re speaking it to your
Creator. Focus on healing YOURSELF. When you do, everything else will fall into place. As Ralph Smart
explains, “Words are powerful vibrations. Use them to uplift your spirits and heal yourself.”

20. Celebrate YOU (3 min)
Start your mornings by acknowledging every action that you have taken towards the achievement
of your goals. It is so important to celebrate YOU. Oftentimes, we don’t give ourselves enough credit
for our accomplishments. The more that you do so, the more success that you will have. You may be
wondering, “But what if I didn’t do anything special this week?” Every little effort that you make towards
your personal growth and development deserves to be celebrated. The more that you acknowledge and
reward yourself for all of your successes (including the small ones), the more success that you will have.
You may be wondering, “How is this possible?” The neurons associated with a certain activity function
together and form a neural pathway (Tri, 2017). By continually celebrating YOU, the connections of
these neural pathways become established and stronger.

Stanford university professor and habit expert B.J. Fogg first popularized the celebration concept,
which states that celebrating immediately after completing a healthy habit creates a memory imprint
in your mind (MacLellan, 2017). Make an effort to integrate celebration into every part of your morning
ritual. If you don’t celebrate yourself, nobody will.

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21. Contribute (3 min)
There is no better way to experience a sense of purpose and fulfillment in life than to contribute to
the lives of others. Do one small thing every morning to contribute to someone else’s life. When you
do, it will create a deeper sense of meaning in your own life. Send a text message, write a gratitude
letter, or make a phone call to someone that has made a positive impact in your life. You could also
contribute to the lives of strangers, by giving $1 to a homeless person every day, or giving love to
random people online, by commenting on their Facebook posts, or tagging someone in an inspirational
quote on Instagram.

Make a small difference in the world, every day. Don’t make your morning ritual to be only about you.
The purpose of a ritual is to be able to grow and be your best in order to give to others. In the words
of Tony Robbins, “It is not what we get, but who we become, and what we contribute, that gives meaning to
our lives.”

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N e x t St e p s
Hopefully by now you’re excited, and your brain is buzzing with ideas for your new empowering
morning ritual. I’ve been doing morning rituals since I was 17 years old, and it’s without a doubt one of
the most powerful tools for radically transforming your entire life.

Would you like my help in creating your ideal empowering morning ritual? A morning ritual that will
take your body, mind, spirit, relationships, career, business and finances to the next level? If so, I highly
recommend you go through my Morning Ritual Mastery program. Inside I share how you can model
the most successful morning rituals of the happiest and successful people on the planet, so that you
can create a morning ritual that produces RESULTS.

Morning Ritual Mastery is a 7-day program that will guide you step-by-step through the process of
creating and implementing a morning ritual that is customized to your personal goals, dreams and
desires. By the end of the 7 days you will have an empowering morning ritual that will be a permanent
part of your life, and that will produce the results and quality of life you desire.

Click here to learn more about Morning Ritual Mastery.

I should also mention that there is a full 100% money back guarantee, so there’s absolutely no risk on
your part. So give it a try.
I promise you, you will not regret it!
Learn more about Morning Ritual Mastery.
Wishing you a lifetime of empowered mornings,

Stefan James

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