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Clinical Solutions Blog

8 Morning Rituals That Help Me Win My Day

Posted by Rick Lau on Jun 29, 2016 4:51:26 PM

8 Morning Rituals That Help Me Win My Day


You’d have to agree that life (and business) can get very busy, right?

And busy is often an understatement. At times, it can all be overwhelming.

But let me ask you a question. Do you wake up and do this: 

  • Check your email and social media
  • Prepare breakfast and drive your kids to school
  • Rush off to go to work

How much time do you actually have to yourself in the morning?  

Chances are you could be running around in circles as soon as your feet hit the floor and beyond that the day just seems like a blur.

I totally understand. In fact, I used to start my day a dysfunctional mess, too. But over the past few years, I’ve completely altered my routine and it has empowered and changed my life significantly.  

Just like an athlete prepares and train themselves for the big Olympic event. What you do before the day starts sets you up to win (or lose). So how are you starting your day right now?

Today I want to share:

  • A sneak peek inside the hustle and bustle of my life
  • How to switch mindsets and alter your routine
  • Keys to achieving increased productivity
  • 8 (proven) morning rituals that have transformed my daily accomplishments

These tips have worked for me (and other entrepreneurs) and I hope they work for you!

A sneak peek inside the hustle and bustle of my life

There are so many things keeping me busy right now.

On the business side:

  • I run CSC, the amazon for healthcare supplies that is growing 70% annually
  • I own 2 physiotherapy wellness clinics in Alberta
  • I help clinic owners to be successful with the Canadian Physiotherapy Association
  • I have a consulting business where I empower clinic owners to be awesome entrepreneurs
  • I'm about to launch software business that will help clinic owners answer and book more calls.
 Wondering how to get a flood of new patients calling your clinic?

On the personal side:

  • I love travelling and take about 8 weeks off each year.
  • I just recently moved back to Victoria BC from Toronto ON.
  • We had a baby, well, Kylie, our baby girl is now 18 months old and still isn't sleeping through the night!

Busy. Yep, perhaps you even feel nauseated by the amount of stuff I manage to squeeze in. But, let me just say, if I can do it, so can you because we both have the same amount of time in each day.

How to switch mindsets and alter your routine

I’m a student of learning and love listening to Tim Ferris’ podcasts. I’ve learned to dream big. To  play offence, not defence. I'm constantly studying what makes entrepreneurs successful and I take what I learn and think about how I can apply that to my own life.

I’m also a member of EO Vancouver, where my forum mates and I constantly compare our daily morning rituals. By comparing notes on what we’d learned and applied in our lives, we found that by having the right rituals, you can set yourself up for success and greatness.

The solution...

WAKE UP EARLY - before the chaos begins and prepare your mind for success.

Just like an athlete trains and prepares themselves for the big Olympic event. What you do before the day starts sets you up to win (or lose).

So how are you starting your day right now?

The first step is to realize that it’s probably not working for you and only you can change it. The next step is to start doing things differently.


8 Morning Rituals That Help Me Win My Day

Here are eight things I do:

1) Journal and be grateful


Featured Image Credit: The Five Minute Journal

I use the five minute journal to write down what I am grateful for, my top goals for the day and what type of person I want to be today.  At the end of the night, I write down amazing things that happened today and how I could make the day better.  

The beautiful thing is it only takes five minutes to do this :)  

2) Meditate and treat your head right

I meditate every morning for about 10 to 15 minutes.  I use the Headspace App to help guide me because I have a hard time staying still and this app totally works for me.  From my experience, regular mindfulness practice, through meditation, is helping me with worry, well being, greater focus and creativity and better relationships.  

3) Learning Something New

I'm a big fan of learning. I listen to books in audible or my favourite podcasts every morning. To me, when you keep learning you’re training your brain to play offence, not defence. Here are my 5 favourite books.

4) Eat 30 grams of protein right away 

I don't want to think about breakfast so I make it an automated decision and eat the same stuff everyday (simplifies your groceries).  Protein helps boost energy and metabolism (and brain power), so I get protein in my body to get my day started the right way. 

Just add spinach, Greek yogurt, hemp protein, berries, banana, and milk to a blender. One minute later I’ve got a powerful kick start to my day.

5) Exercise for 30 Minutes

I take a run for 30 minutes to wake up my system, energize my body and sharpen my mind.  My best ideas happen when I am running and not thinking about business.  My inspiration comes from unexpected places. 

6) Take a hot and cold shower

Coined as the “James Bond Shower,” you might be surprised that an icy cold shower (or at least a quick burst) can increase alertness, improve the immune system and circulation, stimulate weight loss and decrease stress and depression.  

Alternating hot and cold water improves elimination of toxins, decreases inflammation and stimulates circulation. I'm a big fan of the Scandinave Spa in Whistler and learn this hot & cold technique here. 

And hey, I’m all for something that might make me feel like James Bond - ready to conquer my day!

7) Track my habits

According to the research, it takes about 21 days to form or break a new habit. 

If you want to break an old habit or create a new one, you need to keep track so you know if you're actually progressing with habit change or still sliding down the slippery slope to nowhere.

I recommend a habit tracker app that helps you review things you want to change everyday. Each morning I use the app to review the habits from yesterday. It's a powerful way to move forward fast!  I have been using this app for over 1 year now and it helps me form new habits like my morning rituals. 



8) No email until noon  

Last, but definitely not least. I now have no email until noon. I’ve made it an absolute rule!

I am the most creative in the morning so I want to spend that time to do all my great work. This includes working on BIG rocks that will move my business to the next level.


Simple changes in life can be very powerful.

Have you used any of these methods or have others that have worked for you? I’d love to hear about them, so please leave your comments below.


Topics: Owner Interviews

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