Joey Justice Profile picture
Sep 6, 2020 13 tweets 3 min read Read on X
Your morning sets the tone for your entire day!

If your morning ritual isn't good...

Your day's tone will be like a karaoke singer's voice breaking during Frozen's Let it Go.

As a bass singer, I don't want that to happen to you.

So here's your Productive Morning Playbook!

Image
1) Get out of bed at your first alarm

If you start your day with snoozing your alarm, you shoot your brain in the foot.

Sleep is a series of alternating cycles of light sleep and deep sleep.

When you wake up, it's typically at the end of a deep sleep cycle. That's great!

But if you snooze your alarm and go back to sleep, you go right back into your deep sleep cycle.

Then when your alarm goes off again, it's in the middle of a cycle.

This makes you feel foggy and confuses your sleep rhythm, making it harder to sleep right the next night.

By the way - this thread is a summary of a recent email I sent to my newsletter.

In my emails, I teach you how to be more productive and achieve your potential.

Join 539 others and sign up here! bit.ly/goalsig

2) Make your bed

After you get out of bed, immediately turn around and make your bed.

Why? Because making your bed is your first decision of your day after your feet hit the floor.

If you make your bed, you're starting your day off on the path of an organized life.

3) Drink a glass of water

If you're like 80% of the world's population, you reach for a steaming cup of bean water (coffee) in the morning.

But first, you should drink a glass of water.

Why?

You get dehydrated throughout the night, which negatively affects your brain.

Caffeine dehydrates you further, which makes it even harder for your brain to work.

So before you drink your pumpkin spice latte, drink a glass of water to prime your system.

4) Journal

As you're drinking your water...

Grab a notebook and a pencil and do a little morning journaling.

Some people find journaling to be an intimidating or pointless chore. It's neither!

Journaling is incredibly powerful.

Here are just a few of the many benefits:

- reduces stress
- improves your writing
- increases mental clarity
- helps you process your feelings
- lets you see how you're doing on your goals

5) Meditate

After you've finished your journaling and your water, meditate for a few minutes.

- sit down somewhere quiet and comfy
- set an alarm on your phone
- close your eyes
- breathe slowly, focusing on your breath

A common misconception about meditation is that you should stop your thoughts.

This is wrong.

Meditation isn't about decreasing thoughts, it's about increasing focus.

Regular meditation has also been shown to increase your emotional control and thinking ability.

All together, this morning routine should take about 10 to 15 minutes.

Small price to pay for a more productive day.

Try it out for 7 days. I promise you'll find yourself having better days.

The tone of your day will be beautiful, like the latest Taylor Swift album.

If you enjoyed this thread, you'll love my newsletter!

Twice a week, I write valuable emails helping you

- transform yourself
- be more productive
- achieve your potential

Sign up here so you don't miss out! bit.ly/goalsig

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More from @heyjoeyjustice

Mar 17, 2023
I turned 33 today.

I weighed in at 337lbs this week.

I gained 147lbs over the past 4 years.

Here's what happened, how it's affecting me, and how I'll lose 140lbs in the next 18 months:
But first let's rewind to 2006.

I was 16.

I got addicted to World of Warcraft.

I played between 12 to 16 hours every day.

(I never got put in school before starting college at 22)

My weight went up to over 370lbs in 2-3 years.

I had low testosterone.

I was pre-diabetic.
I moved in 2010 and started a construction job working outside in the summer heat.

I lost 117lbs in 17 months.

But I started gaining it back after I started college in 2012.

I went back up to around 300lbs.

Over the next 6 years I slowly lost around 110lbs.
Read 28 tweets
Jan 27, 2023
9 practical tips to avoid waking up groggy, unmotivated, and lifeless:
Do you want to:

• Stop hitting snooze?
• Have energy all day?
• Become a morning person?
• Get work done while everyone else is asleep?

Waking up earlier doesn't have to suck.

It's a habit you can build.

Here are 9 ways to start waking up earlier:
1) Be deliberate

Waking up early is a mind game.

You can wake up, do nothing, and feel like trash.

Or be intentional, get quick wins, and feel great.

The first step is making it part of your new identity.

Be deliberate. Focus on small wins. Turn it into a habit.
Read 14 tweets
Jan 25, 2023
Most people are mentally exhausted and don't even know it.

You're probably one of them.

Here are 9 things destroying your energy (and how to fix them):
43% of people say they're too tired to function at work.

The average person feels tired at least 3 days a week.

65% say they rarely wake up feeling rested.

Chronic fatigue is often due to a combination of these 9 reasons:
You're burnt out.

Chronic (long-term) stress makes you chronically fatigued.

You're always tired.

You don't enjoy the things you used to.

You feel like you're caught in a downward spiral.

But... you're too tired to do anything about it.

What can you do?
Read 26 tweets
Jan 20, 2023
Why you can't focus (and how to fix it):
It's becoming harder to focus.

But focus is simultaneously becoming more rare AND more valuable.

I believe focus will soon become the #1 thing separating the 1% from the 99%.

But why is it so hard to focus?
We're surrounded by distractions.

News.

Food.

Games.

Phones.

Social media.

Purple things.

Even when we try to focus on one thing... something else comes along and interrupts us.

So what happens?
Read 17 tweets
Jan 18, 2023
Are you sleeping less than 6 hours a night?

You're destroying your body and your brain if so.

Do these 7 things to easily get 8 hours of sleep every night:
Not getting enough sleep cripples your brain.

It causes:

• Brain fog
• Mood swings
• Low motivation
• Poor judgment
• Difficulty learning
• Low impulse control
• Slower reaction time

Do these 7 things to get better sleep each night:
Don't eat/drink within 3 hours of bedtime.

Digestion hurts your sleep and keeps your heart rate up.

Alcohol may help you fall asleep, but it hurts the quality of your sleep.

Too much of any liquid causes bathroom trips in the middle of the night.
Read 17 tweets
Jan 11, 2023
Most people have a caffeine addiction.

I went cold turkey for the past 34 days.

If you haven’t taken a break, this is what happened (and why you should):
Caffeine is the world's most-used psychoactive drug.

Yes, it's a drug, one that most people are addicted to.

80-90% of adults worldwide use caffeine every day.

I was one of them... up until 34 days ago.

What happened?
I took a break to help my:

• Sleep
• Mental health
• Blood pressure

It wasn't entirely intentional.

I missed my morning coffee 2 days in a row...

So I decided to keep it going for the above benefits.
Read 22 tweets

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