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).