The One Hour Morning Routine Die einstündige Morgenroutine La rutina matutina de una hora La routine matinale d'une heure 朝の1時間の習慣 한 시간의 아침 루틴 A rotina matinal de uma hora Утренний распорядок на один час Годинна ранкова рутина 一小时早晨例行公事

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I have a confession to make.

I am fascinated by morning routine videos.

It's just interesting to see the habits 習慣を見るのは面白いだけです

that successful people pack

into the first parts of their day.

But there's a slight problem with most of these videos.

Most of these routines take entirely too long,

and replicating them yourself is just not practical. |replicating|||||| |複製する||||||

You simply don't have time

for an hour of meditation in the morning,

or a long session at the gym,

or writing eight pages in your gratitude journal.

By the time you wake up in the morning,

you've probably got an hour tops |||||せいぜい

before you need to be doing

the first thing on your calendar.

So, here is my proposition.

Let's put that hour to good use.

Let's build a morning routine that only takes an hour,

but, that is still comprehensive, ||||包括的

and that covers six major areas.

Nutrition.

Hydration. Hidratación.

A bit of exercise.

Hygiene, of course. 衛生||

Some learning.

And finally, number six, sunlight exposure.

And sure, you won't have time

to mindfully pour water over your teapot for 30 minutes |con atención|verter||||||

to build up a patina, or log 20 miles on Strava. ||||patina||||| ||||パティーナ|||||ストラバ ||||adquirir pátina|||||Strava

But, hitting these six areas

will give you a great start to the day.

And with some good planning and timing, |||||と|

I do think that it's doable in under an hour.

And here's one way that you could do it.

(muted jazz music) (jazz suave)||

First, throw yourself out of bed

the moment your alarm goes off.

Don't let the snooze button waste any of your precious time. |||botón de posponer|||||||

If you can avoid that,

this should only take about 30 seconds.

Once you're up, do all the basics.

Brush your teeth, shave if you need to,

and take a shower.

Now you could also shower at night to save time,

but I like to shower in the morning,

and I've found that it only takes about four minutes anyway.

To save some time while you're getting dressed,

you can lay out all your clothes the night before, ||disponer|||||||

so that they're waiting for you right when you wake up,

and so that you don't have to spend time

deciding what to wear.

All told, this part should take you about 15 minutes tops, 全体として、この部分は最大で約15分かかるはずです、

as long as you don't find yourself 自分が

staring at a styrofoam head. |||пенопласт| |||styrofoam| 見つめている|||発泡スチロール| |||cabeza de espuma| 発泡スチロールの頭を見つめていることがない限り。

With hygiene taken care of, 衛生面はしっかりと管理されているので、

the next item on your list is hydration. 次の項目は水分補給です。

I find the three most important things

for feeling fully awake in the morning

are sunlight, movement, and hydration.

So, right after showering, I'll drink a full glass of water.

Now, this is probably the quickest step in the routine,

unless you're like me and have plants

that also need hydration.

Even so, after two or three minutes,

you'll be moving on to the next step,

which is my favorite, making coffee.

Now with only an hour to spare, ||||||de sobra

my brewing method of choice is gonna be drips, |варка|||||||капли |淹れ方|||||||

as you can just set it and forget it.

And since your cuppa Joe |||taza de café|

is gonna take about five minutes to brew, |||||||prepararse

you've got some time to get a bit of exercise in.

Now like I said before,

you don't have time for a lengthy gym session. ||||||長い|| ||||||largo||

But, with an inexpensive pull-up bar on the door,

you can do some pull-ups.

And most people, other than those who live here,

have access to the ground,

which is great for crunches, push-ups, ||||скручивания|| ||||abdominales||

and lots of other things.

Breakfast is one area that can eat up a lot of your time.

But, if you choose the right foods,

you'll make prep, eating, and cleanup |||||limpieza

all go really, really quickly.

I like to start with a piece of toast, and here's a trick. ||||||||tostada||||

Put some frozen spinach in a bowl

with olive oil, chopped garlic, and salt. |||picado|||

Microwave that for 90 seconds Calienta eso 90 segundos|||

and you've got a serving of vegetables ||||porción||

to go with your toast. ||||para acompañar tu tostada

Finally, hard-boiled eggs

are a great way to round things out.

You can make them in bulk on the weekends, |||||оптом|||

or just buy them boiled and peeled from the store, ||||||pelados|||

like I do.

As an alternative to all of this,

you could also make a smoothie, |||||batido de frutas

and I'll link to my smoothie recipe

in the description down below.

Either way, prep should only take six to eight minutes. ||||||seis|||

Now, you could bundle nutrition with learning |||связать||| |||combinar|||

by reading while you eat.

But with the time limit that you're on,

you probably don't have time to get deep into a book,

so instead you might want to opt for an article. ||||||選ぶ|||

In this case, the book that I'm reading right now

has chapters with several article-length subsections, ||||||subsecciones de artículos

so it's easy to read one in about 15 minutes.

After that, cleanup is also really quick, ||limpieza rápida||||

since we didn't use that many dishes.

Now the last thing that we mentioned wanting

was some sunlight exposure.

And normally, you would go outside for a walk, to get that.

But, perhaps, like me,

you currently have 18 inches of snow outside your window.

And it's freezing cold outside.

In which case we're not doing that.

Instead, open up a window

and then maybe use the rest of the time for extra reading.

Or meditation.

Or really anything else that you're trying to learn.

Starting your day

with a bit of progress on a goal feels great. |||||||目標||

But, whatever you decide to do,

try to keep the 20 second rule in mind.

Set things up so that it takes less than 20 seconds

to start using them.

This will save you time, but more importantly,

it'll remove friction ||摩擦

that could prevent the formation of good habits. ||防ぐ|||||

Of course, you could also just use this extra time

to pack up your bag, so that way once your hour's up, 시간이 다되면 가방을 싸서

you can easily roll into whatever it is

that you need to do next.

Which, in this case, is filming a video. |||||grabación de video||

Now, this routine is just a suggestion,

and there are definitely changes that you could make.

For instance, if your commute involves walking or biking,

then sunlight exposure is already taken care of.

And, if you wanted even more time

for exercise or for learning,

you could just skip breakfast altogether.

A lotta people practice what's called intermittent fasting, ||||||прерывное|голодание |mucha||||||

where they restrict their mealtimes ||||horarios de comida

to an eight-hour window during the day,

and then fast for the other 16.

Plus, all that stuff about breakfast

being the most important meal of the day

is just marketing by cereal companies.

Though, while we're talking about breakfast,

I do wanna note that reading

isn't the only way to bundle learning with it. |||||связывать||| |||||agrupar|||

In fact, maybe you're watching this very video

while you eat breakfast.

That's something that I do all the time,

I love watching videos in the morning.

But, what I don't like,

is sitting through ads before they even start.

Which is why I got together

with a bunch of other educational creators and built Nebula.

If you haven't heard about it,

Nebula is a completely self-funded streaming service ||||||transmisión en línea|

that lets you avoid ads,

and allows us to create what we want

without worrying about YouTube's algorithm. |||del algoritmo de YouTube|

You'll find my content there,

alongside people like CDP Gray, Wendover Productions, junto a|||CDP Gray||Wendover Productions|

Kurzgesagt, and more.

Plus, originals that we're creating, like Working Titles, |オリジナル||||||

which breaks down the intro sequences to iconic TV shows. |||||||象徴的な||

But here's the best part.

We've teamed up with CuriosityStream |nos hemos asociado|||

so that when you subscribe to their service

for just $2.99 per month,

you get access to Nebula for free.

Which means that you get ad-free videos.

You get to support independent creators,

and you also get access

to thousands of high-quality documentaries

on CuriosityStream.

If you use my link in the description to sign up,

you can get a 30-day trial for free,

and start watching documentaries like The Science of Sleep.

Or David Attenborough's Light On Earth. ||de Attenborough|||

As always, thanks for watching,

and huge thanks if you choose to support

what we're building over on Nebula.

You can get subscribed right there

if you haven't done so already,

and I'll see you in my next video.

(soothing electronic music) relajante||