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hi today i'm not going to give you five
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but rather five questions to help you
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your optimal morning routine
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my name is nick catter and i'm one of
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the uk's leading life coaches i'm
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trained in positive psychology
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solution-focused psychotherapy and
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question number one how do you feel when
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roger federer usain bolt and many other
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sleep from anywhere from 10 to 12 hours
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and this is because sleep is important
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for a myriad of reasons
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for example sleep influences the leptin
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and ghrelin hormones which affect our
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are tired they can often end up reaching
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as they feel more energy staffed which
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if you're trying to cut or lose weight
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not to mention that tired people
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are more likely to reach for bad carbs
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like sugary junk food
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it's no wonder that numerous studies
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have linked sleep deprivation
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and obesity we also don't build muscles
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we actually build them in our sleep when
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and research also shows that being sleep
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deprived has the same cognitive
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as being drunk and you wouldn't turn up
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right remember that the brain is a
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massive energy guzzler
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it's doing a huge amount of work did you
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know that competitive chess players
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can burn up to 6 000 calories
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a day in competitions in fact some
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leading chess players
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have had to pull out of competitions
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because of dangerous amounts of weight
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and that's just sitting down doing lots
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so if you work in an office job remember
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that you might be doing a lot of mental
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throughout the day and this can require
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and if you're going to work like an
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athlete then remember
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to sleep and rest like one too sleep is
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absolutely vital for cognitive and
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physical performance as well as
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mental health and immune system
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maintenance we wouldn't
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drive our cars long distances on low
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we shouldn't run ourselves on low energy
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so if you're still feeling tired when
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you wake up perhaps you should hit the
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so that you can operate at your optimal
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question two how can you set the right
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are you rushing around trying to
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before the day starts if so you're
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stressed and adrenalized throughout the
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day how can you allow enough
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time to get ready perhaps you could set
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the right tone for the day
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with just five minutes of guided
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or if you're like me you might find
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much easier and much more relaxing
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i also personally like to do a fasted
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in the sunshine whilst listening to an
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audiobook this enables me to
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burn fat in a fasted state to grow
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and to get my fix of natural daylight
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reducing the well-being hormone
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when we're exposed to light in
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particular bright light it suppresses
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the melatonin hormone that's the hormone
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by suppressing this we'll feel more
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and bright sunlight in particular has
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been shown to boost serotonin this will
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feeling of well-being and happiness and
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and this can help us to feel better
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outside on an overcast day can get you a
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big enough dose of light to boost your
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serotonin levels and to reduce melatonin
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question three what's the most important
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thing you need to complete for the day
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it's never a great start to the day when
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you have a to do list
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longer than your weekly shopping receipt
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and this can make some people
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dread the day rather than look forward
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so instead ask yourself what's the most
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i need to complete today before you
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start your day keep it simple be careful
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importance with virgin very few things
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actually important question four how can
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you mentally rehearse your success
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for the day research has shown that
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mental rehearsal such as through
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is a very powerful way to change
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even increase your lifting strength one
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found that just mentally rehearsing
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in your imagination can increase bicep
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13 sports psychologists have also
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how getting athletes to rehearse certain
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actions in their imagination
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has led to improved accuracy and
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performance in sports such as basketball
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golf cycling therapists and coaches have
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been successfully using hypnosis to
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obsessive-compulsive disorders phobia
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and trauma what is hypnosis
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it's basically a state of suggestibility
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where your imagination
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is allowed to run free with hypnosis you
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can rehearse yourself
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mentally taking steps such as steps to
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overcome procrastination
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tackling a hard task staying calm in
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or even rehearsing yourself eating a
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question five what are you grateful for
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in our busy culture we can be so
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desperate to achieve more
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do more and be more that we forget to
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just how far we've already come and what
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research shows how writing a gratitude
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list can improve general happiness and
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so when you wake up why not share a
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of just five things to your friends or
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followers or perhaps you can message
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someone and let them know
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how much you appreciate them in fact why
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not send a message to someone right now
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thanks for watching this video you can
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find out more about me
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at nickhatter.com you can also follow me
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on twitter or instagram at thenickhatter
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and remember to like and subscribe to my
