Win the Day

Tim Ferriss is probably best known for his book The 4-Hour Workweek, but he is a man of many accomplishments.

In addition to two other bestsellers and a wildly popular podcast, Tim is a successful angel investor, the first American to hold a Guinness World Record in tango, and a kickboxing champion.

There’s simply no denying that Tim knows how to make the most of his time–something he does starting with five morning rituals that he says set him up for “positive momentum and fewer distractions,” ultimately helping him “win the day.”

Here are the five things Tim likes to accomplish within the first 60 to 90 minutes of an ideal day. He feels that if he can hit at least three of these items, then he’s “won the morning.” And, as the saying goes:

1. Make your bed
   Tim learned this idea from a monk from India who convinced him that it was a very positive way to start the day. But he isn’t the only one who believes in the power of straightening your sheets once you’re out of bed.

High-achieving military personnel like Navy SEAL commander Admiral William H. McRaven also feel that this rather simple act is very important. McRaven discussed this very notion in a 2014 commencement speech he gave to students at the University of Texas.

The reason that making your bed is so powerful is that it gives you a feeling of accomplishment first thing in the morning. It also encourages you to do even more tasks, enabling you to get more done. As Tim says, it teaches you that it’s the little things in life that matter.

Tim also says that it’s about exerting control where you can, because “no matter how sh**ty your day is, no matter how catastrophic it might become, you can make your bed.”

And if you work from home, it provides an even stronger impact, as a disorganized external environment can be very distracting and ultimately affect your productivity.

1. Meditate
   The second activity in Tim’s success-boosting morning routine is meditation, which allows him to “get 30 to 50 percent more done that day with less stress.” Other highly accomplished people who use meditation to help them excel include Russell Simmons, Ariana Huffington, and Salesforce CEO Marc Benioff.

Practicing meditation regularly provides a number of different research-proven benefits, ranging from reduced risk of heart attack and stroke to lower anxiety. The form that Tim practices is called transcendental meditation, or TM, which involves making a repetitive sound or repeating a mantra to serve as “white noise” to block out other thoughts.

If you’re new to meditation, Tim suggests that you “start small, rig the game so you can win it.” Don’t worry about trying to meditate for 20 minutes right away. Just start.

One suggestion he offers is to just listen to a song that typically puts you in a good mood and concentrate on your breathing while it’s playing. Work your way up to longer periods of meditation slowly until it becomes a habit.

1. Hang (or exercise)
   The third thing that Tim does to start his day off on the right foot is to hang by his hands on a self-built rig for one minute at a time, something he actually does several times throughout the day to decompress his spine and improve his grip strength.

This helps to reverse the effects of spinal compression, which can have many negative effects including pain, stiffness, burning, numbness, or weakness in your neck, back, or any of your extremities.

If you don’t have the ability to “hang,” it also helps to perform exercises that strengthen your core, providing better support for your spinal column and all its nerves. Add these to your morning routine then and you’ll likely feel better, which means that you will get more done.

1. Drink tea
   Tim also drinks aged pu-erh tea every morning, mixing in turmeric, ginger, and green teas to create an even stronger health-enhancing drink which he refers to as “Titanium Tea.”

By adding turmeric tea, the drink becomes a great anti-inflammatory that helps prevent cancer, whereas ginger tea is often used to soothe the stomach, relieve sore muscles, and ease painful periods. Include some green tea and you’ve now created a drink loaded with antioxidants that can reduce damage to your body on a cellular level.

He also puts virgin coconut oil in it (which is high in protein, antioxidants, and vitamin E, making it good for your skin and to fight infection).

1. Journal
   The final part of Tim’s morning routine involves journaling, which he does in one of two ways.

Option number one is the Five-Minute Journal, which allows him to identify his achievements as well as his blessings in life. It’s something he refers to as “therapeutic intervention,” as it makes him a happier, more contented person.

Option number two is the powerful Morning Pages process. Writing out these three pages enables him to take his anxiety and “trap it on the page” so he can go about his day with a clear and positive mind.

By taking time every morning to write your thoughts down, no matter which method you choose, you can start your day on a more positive note.

Create your own “win the day” morning routine
While implementing all five of these things in your day is ideal, Tim admits that he doesn’t always do all of these every morning. However, he does find that if he can accomplish at least three of them, he feels happier and tends to get more done.

Aim to do the same when creating your own morning routine and you’ll be well on your way to winning your day. Just like Tim.