Happy Sunday! 

This morning I want to share a little bit of a longer morning routine that works well for those mornings when you have a little bit more time. For me, that's Sunday morning.

If you're feeling off with your goals, or off with your habits, this is a great, simple step-by-step way to get back into things.

Sunday is a time when I want to make a cup of coffee, relax and ease into my day without rushing. I also want to get back on track with my habits and realign with my goals if needed. That's why this week I've been putting together a printable resource that does just that.

It's not 100% finished yet but everything you need to get started is right there if you want to download it before it goes up for sale.

I truly love having you as an email subscriber so I wanted to make sure you had first access.

In the resource, you'll see:

- The 6 habits

-Easy implementation

- The immediate benefits

all right there.

So if you want to download the resource and give it a go right away or save it for next week - here's the link. (click 'File' and then 'Make a Copy' to have your own resource).

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Morning Routine: Made For Sundays

So this is a morning routine that I've actually returned to time and time again because it's such a good one. I like to run through it on those mornings when I have a little more time and can just run through each task one at a time.

☑️ Stillness

Benefits:

Boost focus & clarity, manage stress, increase self-awareness, and reduce negative emotions.

Implementation:

Sit down somewhere you won't be disturbed, set a timer for 5 minutes, close your eyes and pay attention to your breathing. Every time you get distracted, acknowledge what thought distracted you and return your mind to your breath. ​
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☑️ Goal Affirmation

Benefits:

Becoming incredibly clear about what you are working towards, increases the likeliness of achievement.

Implementation:

Using the resource write, your top 3 goals for this year, in one sentence. This goal must have a clear point where you’ll know it’s accomplished. For example, instead of “gain muscle” write “gain 10lbs of muscle by Dec 2023”. Think critically and prepare to rewrite this goal again and again until it is achieved.
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☑️ Goal Visualization

Benefits:

Gain confidence, decrease anxiety, enhance performance, and boost your motivation.

Implementation:

Take the 3 goals you just wrote down and describe the day that you achieved each one. What will you do that day?, what habits got you there? What does it feel like to have reached that goal? Be as vivid as you can.

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☑️ Journal

Benefits:

Improves mental health, encourages self-confidence, boosts emotional intelligence, inspires creativity, boosts memory.

Implementation:

Using the resource, write whatever comes to mind or alternatively follow this formula.

A) Give a quick breakdown about what went well and what didn’t go well about the last week

B) Deep dive into a topic that's been on your mind (hint: what distracted you during stillness?)

C) Make a plan for what will help you get through this next week.

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☑️ Morning Learning

Benefits:

Improves concentration and the ability to focus.

Implementation:

Morning learning means picking something to explore and learn about. What are you interested in? Is there a video, course or book you can use to help you get closer to your goals or interests?

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☑️ Movement

Benefits:

Boosts your energy throughout the day, improves focus and cognition, and puts you in a better mood.

Implementation:

Take 5 minutes to go for a walk outside, find a yoga video online, and do 10 jumping jacks, lunges, pull-ups, or squats. Any movement is good. Know your limits, get your heart rate elevated and challenge yourself if you can. ​
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Have a great week and see you next Sunday!

Olly J

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Before you go...

I'm looking for 15 people to get on track to achieving their goals in the next 30 days. If that's you join the next cohort for 30 Days to Habit Mastery.

If you're struggling with your 2023 goals and you want a proven 30-day plan to help you get on track to achieve them, reply to this email with 'Goals 2023' and I'll see if you're a good fit for the course!

(First 5 people to reply will receive a 50% off discount code)

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