Embracing the 5 AM Club: Mastering Morning Routines for Peak Productivity and Purpose

Wake up to your full potential as I share the transformative power of the 5 AM Club, a concept that's reshaped my life and could revolutionize yours. Imagine starting each day with clarity and purpose, ahead of the world's distractions. That's the promise of our latest episode, where we not only talk about the benefits of an early rise but also delve into the symbiotic relationship between self-care and successful habit development. Join us as we unravel the four interior empires that are crucial for personal and professional thriving, and take a closer look at the science of habit formation—insights that could be the catalyst for your own extraordinary achievements.

Have you ever felt overwhelmed by the sheer number of tasks you're juggling? Let me walk you through my own journey of narrowing focus and mastering time management. We'll explore the pitfalls of multitasking, the art of 'day stacking', and the importance of the company you keep. I'll share the secret weapon to overcoming life's hurdles—a consistent, focused effort—and how a well-crafted morning routine can put you in a state of flow, setting the stage for optimal creativity and productivity throughout your day.

Finally, we cap off our episode with actionable tips to craft your own purpose-driven morning routine. It's not just about waking up early; it's about waking up right. Learn how to tailor your mornings to your unique rhythm, discover the power of journaling, and why sometimes the best-laid plans begin with a single, purposeful step before dawn. So come along and let's break down the barriers to success, one morning at a time.

Transcript

Speaker 1: 0:28

Hi guys, my name is Fabio from the Fabio podcast Journey to Success, and today we're gonna talk about this new book. The name of the book is the 5 AM Club. I don't know this book, just the title attract me. Since then I had some reading and since, of course, talks about people who desire to wake up around 5 o'clock and the benefit from it. Just a small note before to start I was slash am one of them.

Speaker 1: 1:15

Right now my wake up alarm is at 6 o'clock. That, I guess, is also a good time to start your day, but I have to say waking up at 5 o'clock has more advantage. I don't want to say so much benefits, because it depends also at which time you're gonna sleep right, because if you don't sleep so much hours, then your body can not react as much as you wish. So it's also that it's very important. I really hope this book is gonna explain that it's not only how or when to wake up, but especially how many hours to sleep to make your mind, your spirit in your body perform better during the day. And that's the reason why right now I'm waking up at 6 o'clock, because when I used to wake up at 5 o'clock I also had some headache after a while, but the truth is that I didn't used to sleep so much, so you know, of course you can wake up at 5 o'clock If I was good time. Everyone sleeps and you are the only one who starts the day and it looks like you are beating your competitor or whatever you are doing. Okay. So you want to clean the house? You are gonna anticipate the neighbor close to you. You want maybe to reach success and write a book? Well, in that case, you are gonna be forward than the writer that write the same novel. I mean, it's so good waking up early and do something for your life and have a full day for yourself at the end. But let's see, maybe I'm going too much forward. So, robin Sharma. So the 5 am club by Robin Sharma. Life gets busy as a 5 am club, being a gathering dust on your bookshelf instead. Learn the key idea here, okay. So Robin Sharma's perspective. Of course, I like to say thanks before to start to story shots. That's where I'm reading the re-assume. They're very good and it is for free and I guess it's a good marketing as well, maybe. But they do this for free and they do it for enjoyment and, of course, if you like to not see art and to have more benefits than you have to pay, I think, 50 euro per lifetime, something like that. But they have a very beautiful book and All the people are writing here very focused. So I recommendly, I Highly recommend this. This up for you, this company for you. So, anyway, robin Sharma's perspective.

Speaker 1: 4:53

Robin Sharma is considered one of the top five leadership experts worldwide. Is Is also the author of the best-selling books. The monk who sold his Ferrari and who will cry when you die. Sharma is admired by some of the world's most successful people. He has advice, rock star royalty, billionaires and famous CEOs. Sharma quit his career as a lower at the age of 25 to pursue stress management and spirituality.

Speaker 1: 5:29

The 5m club synopsis. The 5m club offers advice on making your Mornings the kick starts, the kickstart you need to attain your most remarkable achievements. Mornings are often a struggle for people, but Robin Sharma believes his formula can help anybody feel inspired and focused early in the morning. He also offers neuroscientific aid, support for approaches that will help you rise far more quickly than the rest of society. The 5m club is a Parable about genuine success, the kind of success that will turn you into a hero. Heroism may sound romantic, but it is possible for anyone to achieve it by embracing this Comfort and work on daily habits for self-improvement.

Speaker 1: 6:23

The first habit is to simply wake up at 5 am and to use the first hour of your day to get ahead. The five ground rules a key future of your success will be effective preparation. So Robin Sharma breaks his preparation down into five fundamentals you must consider. First one the distractions are the death of creativity. Those who make history and build empires dedicate an hour before down to themselves. This time offers them new opportunities that surpass daily challenges. This set them on the path to an outstanding day.

Speaker 1: 7:06

Number two genius doesn't grow on excuses. Even if you have not developed the habit before, you can still establish it now. Don't rationalize and remember that all it takes Is a little bit of effort daily to achieve amazing results. Number three the first part of any change is complicated. The middle is messy and the end is beautiful. The things you find simple now where once complex for you. Soon you will become Costom to get it up early. Number four to get to the top five, you must start doing what 95% of people are not willing to do. The majority Will call you mad. As soon as you start living like this, you will pay for excellence by being dubbed a freak Number five. Keep going, even when you want to surrender.

Speaker 1: 7:57

Success usually comes to those who are Relentless. And I tell you guys already already like this book, and he said something very, very useful. You know, it's just matter of habit. I remember when I used to wake up at five o'clock Now, regardless the time where I didn't used to sleep a lot and then I had the headache and that's kind of an alarm for your body, right but generally when I used to wake up at five o'clock and and I Created a habit about it and after a while, first of all, I didn't used to wake up with the alarm anymore. So somehow my body Used to wake up like at 445. Sometimes it was crazy, sometimes was like 455, so crazy, and I was so awake, you know. And so you have this natural alarm, something that I have also right now with my six o'clock. So with my six o'clock, not all the time, but most of the times, I Wake up at 545 or 550. It is so beautiful waking up without Alarm, you know, when you wake up so naturally and so natural and and yeah, yeah, yeah, and he also also write about something.

Speaker 1: 9:27

So if you like to get to the top 5%, you must start doing what 95% of people are not willing to do.

Speaker 1: 9:34

All right, so you really want to achieve success. You want to be special, but if you like to be special, you have to do special things. You have to do things that the majority, the majority of people, don't do. So Number two the three-step success formula. Sharma provides a three-step formula that you can apply to all parts of your life. First, you should be working on improving your awareness. This eight net level of insight and consciousness will then optimize your daily decisions. Improved Awareness will lead to better choices. Finally, once you get your daily choices correct, you will dramatically accelerate your ability To accomplish and have a significant impact as a leader. So these better choices will lead to better results.

Speaker 1: 10:33

Number three, as a chapter the four focuses of history makers. So Sharma Research to where the most influential people place their focus. Their result of this result of this research is Is this four focuses on history makers. These four focuses are capitalization, icu, natural talent is not what defines great individuals. It is the extent of that potential that they capitalize on through consistency and relentlessness. It doesn't matter what sport or special is. An individual engaged with those willing to put an exceptional dedication and commitment will become iconic.

Speaker 1: 11:16

Freedom from distraction an addiction to distraction is the death of your creative production. Strip away all the layers of complexity from your days. Simplify and streamline everything. Less is more. Concentrate on only a few projects so you can make them exceptional. A few crown breaking projects are better than Spreading your attention across multiple tasks and producing lackluster results. Prioritized quality over quantity. Have a few friends, but go tip with them. This will ensure that each of your relationships is Prosperous for both parties. As with your projects and your task, it is much better to focus on developing solid relationships than making multiple shallow level friendships. You want to have friends you can always trust. Stop managing your time and start managing your focus. It might appear like spreading yourself A thing saves, saves your time, but your focus is so, ultimately, the most important thing.

Speaker 1: 12:23

I would like to dig deep into this chapter, guys. So about the first part? Right, concentrate on all a few projects. It's totally right. We first of all. There was this thing maybe 10, 50, especially yeah, 15, 20 years ago About multitasking.

Speaker 1: 12:47

Right, multitasking, multitasking, multitasking. The multitasking is not that Beneficial because when you do multitasking, unless you are Unless, you must do for Personal reason or for certain reasons. Right, but if you have the choice to choose something, then you have to choose few things. In this way you can redirect your energy, you know the quantity of your new energy you can redirect to these few things and In this way you can achieve, achieve the goal of these few things, much better than be focused on I don't know. Then, 15 project per year, you know like. So just think about it. It's better to be focused on. Once you think, then you finish the project and then, bama, you go forward for something else.

Speaker 1: 13:52

And this was also my mistake. My mistake was like, hey, have to finish the universe. They have to finish the universe before you know, to start to be focused on Myself and reach its success, blah, blah, blah, blah. I mean, if your brain and your spirit, your energy, is naturally going to somewhere else, you have to listen to it, otherwise you, you don't do. Not the university, no, even the you know, no, even Reaching success with your podcast.

Speaker 1: 14:34

I make an example about myself. Okay, so that's the point. Then I say I have a few friends. This is very important, your friends, but go tip with them. So choose, choose very well your friends, because Through your friends, you do brainstorm about Everything. Okay, but you can I don't know you can do be brainstorm about how to, how to Reach your favorite YouTube or Instagrammer and Tick tocker in one hour. Or you can make a good friend where he knows Maybe a little bit more about you regarding how to achieve success and then you can make a reasonable and and a good, great talk about how to achieve it. You know, so Very important which kind of friend you are Inside and the environment. Now, I'm not saying to you to not choose the friends who maybe love more Instagram or Something like that. Okay, friendship is so such a beautiful thing. So it's not about choose them for some reason, but for sure, you have to be aware that any environment brings you some, you know, some development, and this development can be useful, yes or not. It depends which kind of environment you are in.

Speaker 1: 16:56

Stop managing your time and start managing your focus. Same like, yeah, managing your time and your, your focus. I think, your time. It's very important to measure your time, have a schedule and know what you're doing, but you have to be focused if you try to manage your time but you are not focused enough and For focused enough I mean be focused every day in a consistent way, because it's much easy to be focused and and do everything correctly for one day and the next day you know you don't do anything. But if you are focused enough to do Something to reach your project and you can Game time During your day, you can save time. So you literally, if you're focused for the first two, three hours, so you are gonna literally to have more time for yourself later, then Spread spread your time in an unfocused way and then reach the day in an exhausted way.

Speaker 1: 18:06

Okay, personal mastery practice. All your action within your environment are a result of what's happening within you. Your fortune always follows your Fairlessness and your influence in the world is entirely Attributable to the glory, nobility, vitality, illuminosity you have exceed in your consciousness. External always expresses internal. Your creativity, productivity, prosperity, performance and the impact on the planet are always an expression of what's going on inside you. Your internal reflections will always manifest within your external behaviors. So challenge yourself where you are negative or distracted. If you can master your inner world, you will master the external.

Speaker 1: 19:01

Word to number four day stacking. Each day is equally important in the bigger picture of your life. So craft your life based on each day, focusing on the bigger picture of your life. Each of your special days represents your precious life in miniature. What we are doing today is creating our future. So always, consistently and Relentlessly, stick to your focus. See, consistently, consistently. We always, we always, hear this word Be consistent. So it's not about how much you do in a day. If then the next one, two, three days are not consistent enough to do, you know Kind of the same to reach your success. So then it's better to do a little bit less, but in a consistent way, because you also have to consider the obstacles during your way, the obstacles during your street. You know so and you can overcome these obstacles through persistent so the capacity to fell and got up and stand up. And More fast you do more stand up, more easy you go up and More fast you can achieve your success.

Speaker 1: 20:30

Number four the secret of morning genius. When we get up at five in the morning, the stillness, solitude and silence trigger our brains. A brain wave shifts from beta to alpha, through to theta and then the pharmacy of mastery Stimulated in our brain. These changes help us produce ground breaking foods that would not have previously been possible. The cortisol levels in the brain decrease, while the dopamine and serotonin levels increase. The prefrontal cortex then rests, which allow us to enter into the flow state. Flow is a state of mind when you we are generally engaged in the activity that we pursue and lost track of time. This state is most easily achievable in the early mornings, because that's when we have the factors required.

Speaker 1: 21:24

I Would like to add something about the flow state. I have been always fascinated about the flow state, comfort zone. You know, it's so beautiful thing, and he says and he's right that it it depends also about when you wake up. Right, it's simply because if you wake up as soon as possible, then you have also more time to be focused on your project and More fast, because there are no distraction around you, there are no people around you, everyone sleeps and and it's everything, it's dark. So it's just you With you. It's just you with yourself or against Yourself, because sometimes is a battle to wake up early in the morning, at least at the start, you know when you Didn't create this habit yet. So, very beautiful. The only thing that I would like to add in this contest is that to reach a flow state, you also have to like your project. You have to like your project, you have to be I Mean your way to be focused is related about how much, how, yeah, how much, how much you are aware for your, for your project and how much you like it, you know. So that's, that's very, very important. That's the, the fuel. So the we're talking about how much you love your project to go forward a rich success. And we are gonna also talk about self-discipline, so how much discipline you are To reach it. So it's not all about we can up in the morning, mm-hmm.

Speaker 1: 23:28

Chapter 5 the four interior empires to be a genius and thrive in the long run, we need to take care of ourselves. Sharma calls these are interior empires and provides the foremost important ones. Mindset relates to the psychological aspect of our being, for example, our thinking and optimism. Earth set relates to our emotional intelligence how good are we at managing our own emotions? Health set relates to our physical fitness, for Soul set relates to spirituality how are we connecting to that supreme power? But, taking care of these four empires, we can all, like she, remarkable things and obtain life goals we have held forever. So of course we have to be, first point, we have to be Sorry guys, there is, there's truly a mosquito in winter, like I cannot believe this unbelievable. Sorry for a little bit on focus. So so I would say mindset right. So how much optimism you have in any project you are gonna wheel to To do you know so you have always to have a good, a bunch of optimist inside. Heard set so how good are we at managing our own emotions? So that's also very important. Health set relates to our physical fitness. So how much healthy you are eating good is important for your sleep, for your waking, for your waking up alarm, especially the internal one. Soul set relates to spirituality. So are we connecting to some supreme power? Can be, you know. Also, do some yoga or meditation before to start your day in a good way.

Speaker 1: 25:43

So chapter six the five Scientific truths that governs successful habits. Sharma uses science to guide his morning routine and, based on research, he offers you five scientific truths that will help you develop habit. Strong will power isn't something you're born with. It's a skill you can develop through constant Practic. Getting up at 5 am Is perfect self-control training for the rest of your day. If you can push yourself to get up early the most of other people, you can push yourself to do anything. Just like a muscle. Personal discipline will grow if it's put under pressure. So we should actively create conditions of relative stress. These experiences will build natural power Tree will power we weapons when you are tired. So to reach mastery you should take time to recover and manage decision fatigue.

Speaker 1: 26:45

Number four developing a new habit and sustaining in the long term follows a clear for part Pattern will get into this later. Number five as you develop self-control in one area of your life, you will eventually improve it in all areas. That's why being a member of the 5 am Club will give you a competitive edge in everything you do. That's something that we mentioned before. Number seven heroic habit makers share these three values. Sharma Explains that the most proficient habit makers live by three key values. These are persistent and consistency are the keys to victory. Of course, anyone can be great for just one day, but to be great consistently is what is required to become heroic. That's also something we mentioned before. So the key to reach success is there are the my keys actually persistence, consistency and Discipline. You know. So if you have these three keys, it's just matter of time we're gonna achieve success. But you really have to be focused to. You know to To especially understand how much important are these keys to achieve your dreams.

Speaker 1: 28:14

Number two your level of respect for yourself is it's ultimately determined by how much work you put into completing what you have started. Also, this you know to not abandon the project. How you to not abandon the project, but also understand when to Change project, when I abandon the project. So something that people don't say. So it is important. It's equally important to be kind of starburn and understand when to go forward. It doesn't matter how much time takes, but it's also important to understand that sometimes you just learned from this project to move forward to something else. That can be that is gonna be better than the previous one, but the previous project has been maybe Beneficial to go to a different step, you know. So it's also very important to understand when to kind of abandon. But take all what you learned from it you know Before to change.

Speaker 1: 29:27

Number three how you practice when no one's watching you is exactly how you will perform when you have an audience. Okay, I here. I can make a personal example I'm, I'm Italian, I speak a little bit of English, but I'm Italian mother tongue and I know that my journey maybe, no, maybe, but I have to improve my English to communicate communicate better with my audience, with my community, and but this is job that I'm going behind the scene, okay, to become better and better, better, and then, of course, people the realize how much effort I put it before to come here. But just, you know that Everyone, every artist, uh, everyone, writer, chef, cook, everyone who decided to, you know, to create a job, if they reach a certain point where they are good enough About what they're doing, it means that they put some effort that you didn't see behind the scene, okay, and you always, always, have to respect this. And, regardless, if we're talking about, uh, I don't know A roof worker To, maybe a tick tocker who reach three millions of followers, but you know before to do that he actually Uh, he actually is strong and he had his journey. So let's go forward.

Speaker 1: 31:30

The lifetime habit arc the lifetime habit arc is the four part Automation pattern we mentioned earlier. The first step is the trigger, is the cue that initiates the habit. Once the habit isn't initiated, we need to follow a particular ritual to continue it. Then, after completing the habit, it's time for us to reward ourselves. Okay, guys, I I'm gonna kill this mosquito like unbelievable. I'm done. Okay, it's true, it was distract me all the time, okay, okay, so shame, I'm going, I'm going forward and I like to not cut these moments. I don't know why it makes so real the podcast, so, but now I lose my chapter. Okay, okay, I found the fun. So the lifetime habit also, I don't understand why there are mosquitoes in in January. That's so Unbelievable. I say in general, because we are gonna listen this, this episode, I think, on February, but it's so unbelievable. Anyway, the lifetime I have also, I'm a little bit, I Don't like them, like I hate them. So I have no phobia, but Kind of, especially during the night, if I, if I hear mosquito during the night is a trouble for me. So, by the way, let's go forward, sorry. So the lifetime habit arc is the four part of the meditation pattern we mentioned earlier. The first step is the trigger, is the cue that initiates the habit. Once the habit is initiated, we need to follow a particular ritual to continue it. Then, after completing the habit, it's time for us to reward ourselves, finally, once the reward is Pleasurable. That's where repetition comes into the picture.

Speaker 1: 33:37

Now I don't know if this chapter means what I think, but in my, if I take myself right as example, what I like to do when I reward myself, simply I take my week and off, so like, okay, from Monday up Friday. I woke up at six o'clock and, who knows, maybe I'm gonna move forward a little bit in the future like I used to do. Maybe I'm gonna go back to a couple past five or five o'clock, but sleeping a little bit more. Of course I don't want to do the same mistakes because there was a moment was crazy for me. But yeah, it's how I used to reward myself, simply not putting the alarm. I I'm also conscious about the fact that sometimes, when, when my, my, my fiancee, when my fiancee she, so if my fiancee forgets the alarm on on the weekend, I also get a little bit upset like no, why I need to sleep this these two days. So that, because that's my reward, right? So so, yeah, this chapter 9 the happy installation Protocol. I was in the flow. I was so in the flow state, talking about the flow state, that mosquito truly distract me. Let's go forward, let's go forward. Let's go back. Okay, let's go back. So Chapter 9 the happy installation protocol.

Speaker 1: 35:25

According to research, it takes around 66 days for any habit to become automatic. Let's say this 66 days are divided into three stages. Okay, this looks nice. Stage one is destruction, where we destroy our old habits and try to implement a new one. The following following 22 days are part of the installation stage. This is the most challenging phase of all three. Installation is where we attempt to install this habit into our lives. We deal with how the habit impacts and is impacted by the rest of our habits. Third stage, the last stage, is integration. Integration is where the habits slowly start to become more like an automatic response.

Speaker 1: 36:16

I remember when I used to wake up at five o'clock Is I'm sure it's gonna happen also with my new time, six o'clock, something that I started recently, because we I don't know my. My life in the last months was very I Mean. I had to do so many things because we bought a new house and Sometimes we were tired, sometimes Sometimes not, so I had truly an unbalanced time. So finally, we are in the new house. It's still a lot to do, but at least we are here and and and yes, something that I was saying to you guys. You reach a point. He's totally right. He wrote this book, but this person he founded the face I am clap. It's totally right.

Speaker 1: 37:13

So you reach a point that you wake up at five o'clock every day and you automatically start to wake up Like five minutes before five, ten minutes before five, like it's so absurd, you know how, how become so I don't know so normal. There was moment I was worried honestly about myself, like oh my god, I slept only Only five hours. I woke up so chill, like how is possible, you know, like this, is this normal? So I was trying to doubt If my body was actually reacting good about this new situation. Of course it was, but in in my case, something that I like to repeat more often, because I look a little bit around and and be you know, between Social media's magazine, the motivation speakers, gurus, whatever they don't talk how much important is to sleep.

Speaker 1: 38:29

So it's important to wake up early, because if you wake up early, you know you are gonna start to do everything and you're gonna save your time. It looks like you truly have more time for yourself, and I mean while in the first part of your you know of your day. You, you just Did everything to achieve a goal. So it's so beautiful feeling, truly beautiful feeling. That's what I'm doing now. I mean I right now I'm recording my podcast. I start to record the podcast at 6 50, you know I was also late.

Speaker 1: 39:09

In my opinion, it means I had to be focused a little bit more to gain more time. You know that's what him he means basically. By the way, it's so important, it's so important to, yes, wake up early, but if your body, it doesn't react very well to this new habit yeah, I'm gonna go maybe a little bit against about what he said. In my opinion, there are Also moments where moments there are people who do not simply their body, it doesn't work properly to wake up at a certain time. I mean, they can create also their habits to wake up at the early morning, but then they reach the evening in an exhausted way. Okay, that's what I realized around me. So you also have to understand if you are a morning person or an evening person. Maybe I may be wrong, but I mean that's what I notice around me. And another thing that's very important there is another mosquito. I can't believe it. So another thing that's very important is that, yeah, how to wake up, and you know in which way you can wake up to be focused, but especially, sleep a lot. Sleep at least six, seven hours to be more focused. So the book is talking about be focused. Most of the times you see this word be focused, be focused on that, be focused on this, be focused, be focused, be focused. But the truth is that to be focused, you have to sleep also more and not only wake up at five o'clock and you know, sleep only for five hours. So sleep, it's very important as well, as much as wake up early, as much as go to the bed late and wake up a little bit late if you are an evening person. That's my point.

Speaker 1: 41:33

Chapter 10, the three pockets of the 2020-2020 formula. The first hour of your day should be split into three 20 minutes pockets of exercise, reflection and study. Pocket one move 5 am to 5.20 am is when we have to move. This includes doing intense exercise, hydratating ourselves or breathing deeply. This is because your body has been in a state of sleep and you need to allow your body and mind to wake up fully. When we exercise, the first thing in the morning are cortisol levels, decrease. Our dopamine and serotonin levels also increase these chains, elevate our mood and our metabolism. So we're ready for the day ahead. We will be less stressed throughout the day and our energy levels will remain higher than if we hadn't exercised.

Speaker 1: 42:34

Okay, yeah, totally understand. You need the time to make your body understand that you are awake, basically. But 5.5.20 is truly, in my opinion, it's very, truly optimistic. So this includes doing intense exercise. You also have to go to the bathroom, brush your teeth, drink water okay, breathe in deeply. So I think in this case he talks about mindfulness. Who knows, maybe it's right, maybe I have to try, but yeah, for me it's a little bit optimistic, but anyway it's not that wrong. Like, okay, it can be 5.20, 5.25, 5.30. So don't start straight away with the stress to start with your project, because then you are gonna reflect this stress also during your day. So that's a good point.

Speaker 1: 43:49

Reflect chapter two. So much coincidence. So this pocket is from 5.20 to 5.30. You should use this time to reflect on your life. You can reflect either by meditation or writing your journal. Okay, so he includes the meditation mindfulness between 5.20, 5.40. Okay, makes totally sense. You might also want to spend this time planning your day, pray or creating a time of personal contemplation Anything that feels natural and involves active reflection. This step helps us be more aware of ourselves and our mission, vision and life goals. It ensures we are in alignment with our higher purpose Grow. This pocket should generally occur between 5.40 to 6. In these 20 minutes, you have to review your life, week and day goals. You can read books in your field, listen to audiobooks or podcasts, or engage with an online training course. This time should involve engagement with whatever will help you grow in your respective field.

Speaker 1: 44:59

Chapter 11, the benefits of journaling. Guys, I true advise this book. I'm gonna buy as well. I would like to read more about it because it's very interesting. So journaling multiplies our clarity and awareness. This clarity and awareness are the only way to ensure we're on the right path.

Speaker 1: 45:22

Journaling activates the liberate gratitude. It is often easy to get tied up in the business of our daily life and forget to be grateful. Journaling is a fantastic way to handle your emotions when you feel low, and express your gratitude for what is good in your life. Journaling also allows you to plan effectively and set demonstrable goals. This means you will understand when your performance improves, as we have here so many times what gets read and gets done. So the act of journaling will help keep you more motivated. Finally, journaling captures your life's best experiences. Journaling allows you to re-experience joyful times, so a simple act of writing your journal can generally elevate your life. This is so important.

Speaker 1: 46:17

I do as well. I don't do every day Maybe I should but what I like to do, I like to write five sentences of gratitude per day, like I'm grateful I woke up at five o'clock in a good mood, I'm grateful I buy the house and I live comfortable. I also like to do this in a present way. So I just like to put a little bit of love attraction in this gratitude book and what I like to do. Also, I like to write five phrases about something that didn't happen yet, but I'm still doing it in the present. So, example thank you for I don't know. Thank you, universe, because I am in Japan and I feel so good about the place. I never been in Japan. Okay, it's just an example, but it's something that I really would like to do one day also. So I never wrote in the book, honestly, but yeah, it's something I would like to do one day. But you know, I like to be grateful about something that I didn't do yet and something that I do, and sometimes I like to go back also. I like to read back like, hey, how many things I realized in my life. And yeah, you can be surprised about how many things you can realize during your journey. When you write it, you realize more. So it's so good.

Speaker 1: 48:09

Number 12, the pre-slap ritual. When we talk about getting up at 5 am, it's impossible unless we sleep on time. We need to sleep on time and have a high quality sleep. I was afraid they wouldn't have said he says it's very good. It is vitally important that you keep to a healthy pre-sleep ritual to ensure these two factors. Generally, this ritual should occur between 7 pm and 8 pm. You should make sure that by this time you have had your last meal of the day. You will also want to turn off all your devices and keep them away from the bed. Try to isolate yourself from over-stimulation. From 8 up 9 pm you can have a family time. You can have honest conversations with your loved ones or meditate. If you want, you can spend some time reading or listening to audiobooks or podcasts. The idea is to just relax and calm your mind before sleeping.

Speaker 1: 49:11

9 pm to 10 pm is when you have to prepare for your sleep. Make sure your room is cool, dark and technology-free. You can now organize your exercise gear for the following day to be ready and motivated to start your day in the right way and, last but not least, practice gratitude before you sleep. Doing this means you are ending your day on a high note, on a positive note. Amazing, I mean. It's so beautiful, it's so right.

Speaker 1: 49:45

When I used to wake up at 5 o'clock, he advised to prepare for your sleep between 9 and 10. But sometimes I used to also go over 11, 12 midnight. That's the reason why I'm right now sleeping. I like to wake up at 6 o'clock At least. I don't know. I go to the bed at 11. Also pretty late, because I should prepare myself to go to the bed around maybe 10,. I'll stand right and then, ideally at 11 o'clock you sleep. So you have six hours and no seven hours. Sorry, seven hours, it's good, it's not that bad. You have not to sleep so much, but also you have not to sleep so much less to have a good energy and a healthy body, mind and spirit in the next day. Interesting, I'm sure I'm gonna read this back. Who knows, maybe I'm gonna go back to wake up at 5 o'clock again.

Speaker 1: 51:05

This gave me some inspiration. If I have to be honest, I learned a lot from these chapters, something that I would like to add. I didn't finish yet. There is another short here, there's another chapter, but before to go forward, something that I really would like to add on this book is to not start to wake up straight away at 5 o'clock. Something that really helps this journey who knows if he's gonna say but I don't think so is put some alarm kind of 15, maybe better 30 minutes before your previous alarm. Let's say that you used to wake up at 8 o'clock, but can you imagine that the next day you say to your body you know what? From now on you wake up at 5 o'clock, guys, oh, my God, I think you're gonna die. Don't do.

Speaker 1: 52:20

Something that you can do, in my opinion, to make this process more kind and good is to set up an alarm 30 minutes before your previous alarm for maybe one week. So for one week you do alpha 7, then for another week you do 7, then for another week you do 6, 30, then for another week you do 6, then you are in the fifth week, you do 530 and then you do five. If I'm wrong, that's how I did it. So Now I don't remember if was I, I don't remember it was in a weekly, in a weekly way, but I remember that the change was Wasn't so much was, it wasn't a big jump. Okay, so if you start this journey like doing this way, he, he, he's advice in a different way, he advice more in these three big points.

Speaker 1: 53:24

So a habit is kind of habit, takes six, six days. So the first, I think the first 22 days, is to, you know, to break the habit and make a new one. Then you, you proper, make this as a habit and then you know. Then finally you are, you are on the floor, but I mean, I'm sure works, yeah, but you, you can destroy yourself at the start. And if you are not that focus to wake up early in the morning, if you don't have especially the motivation yet to wake up, that In it, to wake up in the morning something that also doesn't say here, but it's totally normal, because the book is all about the 5 am Clap and how to wake up at 5 and also here we're talking about a reassume.

Speaker 1: 54:20

So who knows, maybe in the original book in mentions something. But something that you have to you have to understand is oh my god, I lost the line now what I was saying now. So so, wake up at 5 o'clock. So I was talking about 5 o'clock. Oh my god, I don't remember anymore. I really thought was important. I'm sure is important. No, I want to remember what was it. Uh guys, I don't remember I lost the line. So we were talking about okay, we can up at 5 o'clock and Nothing. I don't remember, evidently wasn't that important. Oh my god, I did a full monologue but I don't remember was talking about and but anyway, the point is that try to oh yeah, motivation, I have it, I have it, I have it.

Speaker 1: 55:26

So if you are motivate to Do something, very important, okay. So if You're really motivated to to reach a certain goal, so waking up in the morning at 5 o'clock is gonna be easy, okay. If you don't have a clear goal yet in your brain, in your soul, that you know, that resonate around you right, then it's gonna be a little bit hard. So that's also very important now. This has not to discourage you, but you have to have the right motivation Also to wake up in the morning. You can also wake up in the morning, but then if you don't have a plan, okay, if you don't have a plan about what you have to do, then it is no good. So try to have a plan. Try to I don't know what, what you like to do generally, maybe you like to cook, so then Then one of the things that you can do to motivate yourself to wake up early is Do some. You know Breath, food. You know what I mean. Or maybe you Like the journey to achieve a good state of Mind via meditation. So, in the case, your motivation to your motivation to wake up is gonna be better than waking up without having a plan. So just try to understand this. It's very important and beautiful to wake up early in the morning, but you also have to have a plan. It's also for me. It's the same.

Speaker 1: 57:32

In the weekend, I, even if I decide to wake up at 5 o'clock, okay, but then in my brain, in my mind, I don't want to do anything because I just want to rest, because I don't have a plan. There's also something else that the guy didn't mention, but I'm gonna say to you that, something that I was a little bit angry about and maybe I shouldn't, but I was really upset about it. When you start to wake up so much early and your body knows that you have to wake up at certain time, naturally it's not that your body understands when it's Saturday or Sunday, I mean, it's not that your body understands when you really want to have a chilly day and do not be so much strong, you know, with yourself. No, he woke up at 5 o'clock or far 45. I remember that I was like okay, now what you know, because you have your body to wake up at a certain time and then you do this every day. So I didn't have a minor word.

Speaker 1: 58:49

But also this was my mistake because my reward for me was having a rest days in the weekend. But this was wrong. Now that I think about it, even if I woke up early or since the weekend, maybe my reward could be easily a nice walk in the town. You know, or maybe I don't know, I'm a player as well. Maybe just play some video game. You know what I mean. So so much to learn. I also made mistake during during this journey, but it's normal.

Speaker 1: 59:28

But, as I say, the book is very good. I truly advise. And what else, okay, prate Krati, do before you sleep Usually I do in the morning catch chapter 13, the amazing data, the construction at the tactics of life long genius so Sharma, the constructs of what a fantastic day looks like. His days start at 4.45 and ends at 9.30. Different people will have different timetables and their needs will differ. However, you can still take this as a basic guideline and reframe the structure according to your needs. By keeping what works for you, you can tremendously improve your current lifestyle.

Speaker 1: 1:00:16

Sharma believes there are 10 tactics that you should implement for the rest of your life to sustain success. These are tactic one the tight bubble of total focus. What this means is that people who excel in their field stay away from distraction. They work in the tight bubble of total focus. In this bubble, nobody can interrupt them. To execute this, all you have to do is ensure you have a schedule routine, away from interruptions and distraction. This routine will allow you to focus on your work entirely. That takes you to the 1991 rule.

Speaker 1: 1:00:57

For the next 90 days, you should use the first 90 minutes of your work to identify one thing that could revolutionize your work. By doing this, you have ensured your day's first 90 minutes is fully focused on the single most important activity of your career. This alone will give you excellent results. That takes three the 60-10 method After every hour of work, take a 10-minute break, go for a quick walk, drink some water, do some stretch and then get back to the work. By doing this, you ensure you are not overstressed, you are not sitting one place for long and you refuel yourself for the day ahead. This kind of tomato strategy Checked the five daily concepts.

Speaker 1: 1:01:46

You should write five goals that you want to complete on a particular day in the morning. Doing this should help every day become the best day it could be. You ensure you stay on track and move towards your ideal life. That takes five the second wind workout. We all know that workouts are crucial for us, so why do we simply reserve them for the first half of the day? By scheduling a second workout, you can ensure you end your day on an energetic note. That takes six the two message protocols. Sharma believes it is a good idea to have two messages per week. This is because messages help you relax and gain the energy you lose through the week.

Speaker 1: 1:02:35

That takes seven traffic university. The idea is not to waste the time we spend commuting. We can accomplish so much more by utilizing this time productively. This is what Robin Sharma has called traffic university. If you are on public transport, you can use this time to think of creative ideas. If you are driving, you can listen to a podcast or an audiobook to learn as you commute. That takes eight the dream team technique. We cannot accomplish what we want to accomplish without the help of others. By delegating some tasks to our team members, we can ensure everyone is doing what they are good at. So having a dream team is a critical part of any pursuit.

Speaker 1: 1:03:21

That takes nine the weekly design system. You should sit down and plan your entire week every weekend, preferably on Sunday. How does your week look like? What are the things you want to accomplish this week? What do you want to do each day? By having this weekly plan, you can ensure you are sticking to your goals. You can then develop this plan further by breaking those goals into five daily goals.

Speaker 1: 1:03:49

Tactics 10, the 60-minute student. Those who are considered genius by society study for a minimum of 60 minutes each day. For you, it could be a book about your field or the latest update in your field. It could even be talking with your mentor, but the idea is to learn. The moment we stop learning is the moment we stop growing. Chapter 14, twin cycles of elite performance. We have five assets mental focus, physical energy, personal will power, original talent and daily time. We have to protect these five assets. We protect them by following this twin cycle the high excellent cycle and deep refuelling cycle. We work with complete focus in the high excellent cycle without any distraction or interruption, and then in the deep refuelling cycle, we cool down, relax and re-energize ourselves.

Speaker 1: 1:04:52

Chapter 15, use joy as a GPS. With this concept the author has mentioned, we can use joy to guide us on the right path. Spend time with people who spark joy in your life. You should also spend time on the pursuits and in the places that sparks joy. When you use joy as a GPS, you ensure you are happily achieving your goal. And just a small note about it this is so true I mean I'm gonna make an example about my podcast.

Speaker 1: 1:05:23

Right, there was a moment where I thought I was losing the compass because I was doing this guest host interview, but there was a moment that I don't know. It was a moment I realized that this wasn't giving me any more joy. Okay, maybe I'm gonna go back in the future, maybe it was because of the time, because I was very busy, because of the house and I really had to be focused. Could be a lot of factors, but the reality is that I wasn't enjoying and when this happens you have to listen it. So when this happens, you have to listen it and you have to understand which direction you have to take to move forward. That has not to be entirely abundant in the project. As I said, it's important to recognize when you have to change project right. In this case, I knew deeply that my podcast was my way to reach my goal, my success. I feel very comfortable doing podcasts and I love it, but there was something inside the podcast that I didn't like it. So then I just dig a little bit, I just dig a little bit deep about it and now I'm struck in the podcast in a different way journey to success. So a little bit of everything, a little bit of reading, re-assume. Sometimes I like to mention some quotes from some motivational speaker and who knows, maybe in the future I'm going to go back to do some guest host meeting. I mean, it's important to understand what gives you joy, because that is also a fuel to go forward.

Speaker 1: 1:07:41

Final review and analysis of the 5 am clip by Robin Sharma, and one of the most successful. The morning is almost always considered the most crucial time of the day. It is a time of tranquility and opportunity. It is also the foundation for the rest of your day. So Robin Sharma offers 10 tactics, multiple habits and several tips for elite performance. Each of these tactics, habits and tips rely on your ability to push through the discomfort.

Speaker 1: 1:08:09

Awakened up at 5 am and this, we finish the book and wow, 67 minutes, very, very long, but the time you know a time flow like so, so beautiful. I'm so grateful when it's about that. So, guys, just read the book, buy the book. I'm going to do the same because I learned a lot today and when it's, I don't know, when I pick up this book and I'm very happy with the book, I just feel I'm a step forward to reach success and if it does with me well, it's going to be also with you, guys, and this thank you so much for being here in the Fabio Podcast. Join to success and see you next Wednesday. Cheers.