What is a Goodness Hour?
The Morning Goodness Hour or Power Hour is a time you take for yourself in order to reflect and reboot so you can put yourself in the position of being the best version of yourself. Doing this first thing in the morning sets the tone for the rest of the day.
Often, we react to whatever comes our way. We let other people and things dictate our mood for the day. For the longest time, I would wake up and check my messages, emails and other notifications from social media. After reading about some successful individuals and their daily morning habits, I realized that I was doing it all wrong. I would read emails and react to them.
Most of the times, messages and emails don’t necessarily lift you up, they require time and a conscious effort to generate a reply. Email, text messages and social media status can often be depleting, which sets the wrong vibe for the rest of the day. Basically you’re reacting to whatever comes your way. Your Morning Power Hour allows you to be in charge and dictate your own mood. Think proactive vs reactive.
Even if you have to deal with difficult emails, you’ll be better equipped mentally to take them on.
This Power hour can consist of meditating, reading, journaling, listening to audiobooks, going for a walk, stretching...or simply sitting in silence and addressing things you’re grateful for. Being in a state of gratitude is one of the best ways to control anxiety, fear and worry in your life. Sounds “Hallmark-y”, I know, but it’s worth a try.
Find a quiet place away from distraction. Waking up before everyone in the house puts you in the right, quiet environment needed to focus.
A power hour allows you to be the best version of yourself. When the world is throwing requests at you the rest of the day, this is your zen hour where you can reflect on your life, spend some time being grateful and simply finding some time to be quiet and meditate. It’s very powerful and does not take much time. Even if you don’t have a full hour, spend 15-20 minutes on yourself first thing in the morning. If you don’t have 10 minutes to give yourself daily, then you’re not living.
You have tremendous unused potential, and the powerful goodness time allows you to tap into that in order to improve you life.
How to Establish a Power Hour?
In order for a power hour to work for you, you’ll first have to create a “why”. Once we emotionally attach ourselves to something, chances of us following through will dramatically increase. Come up with something that feels very emotionally compelling for you. Maybe you want to lose weight so you can live a long, healthy life with your significant other. Perhaps you want to be a role model to your kids, get out of a funk of depressive thoughts, or become a more inspirational individual at work. Whenever the lazy bug comes to visit, remind yourself on the reasons why you want to establish a power hour. Momentum creates motivation. Just keep moving.
Prior to going to bed, take a quick minute to visualize waking up and feeling happy to do your morning routine. This will also help your subconscious mind start planning for what’s to come. Overnight, your brain will slowly shift into the right “gear” and mindset to wake up earlier, and it will feel very natural to wake up and do exactly what you had visualized and thought of the night before.
Focus on establishing Micro-Habits. These are tiny actions that help to kick-start a positive habit. If you're having a hard time going for a 30 minute walk, tell yourself you're going out for only 2 minutes. Often times, you'll go longer. It's that initial momentum that's the hardest. Momentum creates motivation. Can't eat 3-5 servings of veggies? Start with 1 bite of veggie. Ten push-ups is too much? Aim for one and then see how you feel. Meditating for 10 minutes is too long. Start with 1 minute of focusing on your breathing.
You can develop a habit by establishing a cue-->routine-->reward. For example, prepping breakfast the night before (oatmeal). This is a habit I was able to establish 2 years ago and now my wife and I eat much healthier in the morning and we're not rushing. The cue happens at night right after I finish the dinner dishes. There is no excuse, I just grab all the ingredients needed for the oatmeal and two bowls (this is my micro-habit). My routine is preparing it. Since I created motivation with my micro-habit, the routine is pretty straightforward: ½ cup of oats, walnuts, slivered almonds, raisins, and a few dried bananas. The reward is waking up the next day and knowing that I have a healthy breakfast prepared--I just turn on the coffee maker (which is also prepped the night before) and I place the oatmeal in the microwave for 2 minutes. After that, I top it off with some fruit slices and Greek yogurt.
Constantly remind yourself of the small victories. Habits are formed and built from repeated emotional attachment and rewards including the feeling of accomplishment. The more often you count your small daily victories, the most likely you are to continue repeating that habit. Success breeds even more success.
What you do daily matters more than what you do occasionally or just every now and then.
It’s true that maintaining good health and a positive spirit is a marathon, not a sprint. The goal is not perfection, but instead progress. Contrary to what some may believe, structure in life actively relieves stress. By organizing your schedule, planning appropriately, you can greatly reduce life’s stress. Action alleviates anxiety. Establish that power hour and create some powerful goodness in your life.
An Example of a 15 minute Power Hour:
2 minutes of meditation, deep breathing. Try to think of nothing, but your breathing.
1 minute of positive visualization; breathe in positivity, health, organization, ability to lift others up, self belief, courage, faith, integrity. Breathe out negativity, self doubts, fear, worry, gossip and anything else that will get in the way of you having a great day.
2 minutes of gratitude. Write it down and it will enhance the effect. This can be anything from being grateful for your health, food, a roof over your head. Don’t ask for anything, just express gratitude during these 2 minutes.
5 minutes of stretching or yoga. You can also go out for a quick 5 minute walk.
5 minutes of reading positive words. This can be a self improvement book, article, blog. Try to stay away from social media during this time and refrain from reading comments at the end of the article. That’s where you’ll usually find those negativity Sally’s who always have a different opinion than the author.
There you have it, a boosting 15 minutes of goodness in your life. Obviously, you can extend or cut short the time of your Power Hour depending on your schedule, although I highly recommend carving out at least 15 minutes to make this happen in your life. Your body and mind will thank you!
Committed to your health,
Thank you! We'll be emailing you shortly =)
Official Training Zone: