Shownotes
This one is a total game changer if you find your day often starts of positive but rapidly descends into an emotional rollercoaster that leaves you exhausted by 11am!
If you want a morning routine that actually works at your CORE and is specifically designed for female entrepreneurs, leaders, visionaries, creatives and high performers then read on!
This week's episode re-introduces my own, personal morning routine called the Inside Out Morning®. I created this routine back in 2021 through a bit of trial and error and using principles of psychology, nervous system regulation and neuroscience to hack into some of of your brain functions. This NEW and IMPROVED version takes it to a whole new level and speed (the entire routine is less than 15 mins so much easier to incorporate into your busy working day).
Enjoy the episode!
Free Resources
Take the Emotional Survival Patterns® Quiz
Download the Inside Out® Morning ebook
Receive the Inside Out® Wisdom Series
Additional Links mentioned in this episode
The YouTube Body Scan Meditation is HERE
The Juicer Suzi uses, see HERE
Medical Medium informtion is HERE.
Episode 4 of the Inside Out Entrepreneur® (pillars of motivation) is HERE.
Suzi's Current Programs
For Suzi's Programs (or to join wait lists), see HERE
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Suzi's Personal Facebook: You can also follow Suzi here.
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Suzi's YouTube: If you want videos to help you with your inner journey, see Suzi's youtube channel.
Suzi's Linked In: If you like the Linked In way, this is your place.
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Transcripts
This week I am super excited to reveal the new and improved Inside Out Morning.
Speaker:This is my own 15 minute morning routine that I created to help me with my
Speaker:inner world at the start of every day.
Speaker:And it uses a whole mix of psychology, neuroscience, somatic and other work
Speaker:to start your day the Inside Out way.
Speaker:This is your time now.
Speaker:Okay, let's go.
Speaker:Hi, I'm Suzi Belmont, a multi seven figure entrepreneur with 15 years
Speaker:experience, as well as a psychology expert, qualified coach, and therapist.
Speaker:This podcast is your secret resource to help you grow from the inside out.
Speaker:It's like personal development for entrepreneurs and leaders, all wrapped
Speaker:up in fun, positivity, and motivation.
Speaker:So, pull up your chair and get ready to change your life and
Speaker:your business from the inside out.
Speaker:This is the Inside Out Entrepreneur Podcast.
Speaker:Hello you and welcome to today's episode of the podcast.
Speaker:As mentioned in the intro, today I am talking all about morning
Speaker:routines for entrepreneurs, high performing individuals, and leaders.
Speaker:And why this morning routine actually works.
Speaker:More specifically, I am going to be walking you behind the scenes of
Speaker:what I do each and every morning to start my day the entrepreneurial way.
Speaker:And this is something known as the Inside Out Morning.
Speaker:It's my own routine which I put together through a bit of trial and error, but also
Speaker:using principles of psychology, nervous system regulation, neuroscience, and so
Speaker:on to hack some of your brain functions.
Speaker:Those of you who are also really super beady eyed may remember that there
Speaker:was a version one of the Inside Out Morning routine which came out in 2021.
Speaker:And this new version is a new and improved version with a different routine but
Speaker:still pulling on similar principles.
Speaker:This time, the routine is short.
Speaker:Really, you can do it in anywhere between 5 and 15 minutes.
Speaker:So I say kind of 15 minutes if you want to just take your time to do it.
Speaker:But if you're in a real hurry, you could do it in 5 minutes.
Speaker:So it's really doable for those of you with busy lives.
Speaker:Now, of course, I'm not going to tell you how long to spend doing it.
Speaker:You can choose to extend any of the steps if you want to, and extend the routine
Speaker:for longer, to make it up to an hour, if that's what floats your boat in the
Speaker:morning, if that's what works for you.
Speaker:But most entrepreneurs I've worked with want something quick, short, easy, just
Speaker:to get started with in the morning.
Speaker:I have also updated the Inside Out Morning in line with my own development
Speaker:around trauma, somatic work, nervous system regulation, and so on.
Speaker:So you will see this new and improved version focuses on both the brain
Speaker:and the body, whereas the original version was much more brain heavy.
Speaker:Okay, so the purpose of the Inside Out Morning is to aim to help you set up your
Speaker:day in a way that allows you to be in the best and most calm place that you can be.
Speaker:So much of entrepreneurial life is fast and busy and stressful.
Speaker:So the inside out morning is a bit of a shield against the potential stress that
Speaker:comes into your life in the morning.
Speaker:And you will find that if you do it regularly, it will make a
Speaker:massive difference to your life and how you get going each morning,
Speaker:which then has a ripple effect throughout the whole of your day.
Speaker:Now, one thing I do want to knock on the head at the absolute get
Speaker:go, the inside out morning is not a rigid routine that you must do at a
Speaker:certain time every day, that you've got to do in a certain specific way.
Speaker:Hell no, no, no, no, no, no, I can't do that.
Speaker:I need flexibility in my own routine, so I'm certainly not going to ask
Speaker:you to do something really rigid.
Speaker:And also ADHD brain here.
Speaker:I find it really difficult to focus on things for long periods of time, so
Speaker:I like to chop and change and change things up just to keep it interesting.
Speaker:So allow yourself the flexibility and freedom with this routine to make it
Speaker:work in the order that works for you.
Speaker:I'm going to give you my order, but you can change the order,
Speaker:it's not going to matter too much.
Speaker:And remember, you know, I'm coming from a place, I've got three kids,
Speaker:two cats and a husband, all who have their own agendas in the morning.
Speaker:In fact, even though my kids are quite a bit older than when I recorded the
Speaker:first version of this morning routine, I still find myself sliding out of
Speaker:bed and then trying to creep around my house like a burglar in my own
Speaker:house to ensure that no one wakes up.
Speaker:And then, oh my god, if I step on a squeaky floorboard, I'm doomed.
Speaker:A little tiny body will start wriggling and I hear the little tiny
Speaker:pitter patter of footsteps or the clomp of a teenager looking for food.
Speaker:Or a nine year old who sees that I'm up, so therefore she
Speaker:wants to make smoothies with me.
Speaker:Whatever it is, if I'm not careful in the morning, I get two eyeballs right in
Speaker:front of my face, saying, Mommy, Mommy, where is the, can I have a, what is
Speaker:this, where is my, whatever it might be.
Speaker:So my morning can very easily turn into me kind of sobbing in the corner of the
Speaker:bathroom, muttering, what have I got to do just to get an hour to myself?
Speaker:Or what have I got to do just to get five minutes to myself?
Speaker:So for this reason, my own morning routine had to be more flexible.
Speaker:It had to be flexible enough to work around my own family and my children.
Speaker:Because if it isn't flexible, I end up more stressed from not being able to do
Speaker:it, than less stressed from when I do it.
Speaker:So, all of you with kids, or dogs, or pets, or husbands, or whatever it is that
Speaker:you have to deal with in the morning make sure you don't get stuck on a train track
Speaker:thinking that you can't vary this, that you can't just do a little bit of it.
Speaker:You can do the whole thing in one go.
Speaker:In less than 15 minutes when you wake up, but if you get
Speaker:interrupted, it's no big deal.
Speaker:You can stop and finish the rest later after the school run, after breakfast,
Speaker:after you've done something else.
Speaker:You can even do some with your kids if you find that that works, and that's
Speaker:what I do quite a lot of the time.
Speaker:It's a bit like having, like, a healthy eating plan in your family,
Speaker:you know, if you get the whole family involved in a healthy eating plan,
Speaker:it's a lot easier and you're a lot less likely to fail than if you're
Speaker:just doing it on your own in isolation.
Speaker:So, you will not hear me saying, You must get up at 5 a.
Speaker:m.
Speaker:and do this otherwise, you're gonna fail because it's just a
Speaker:load of rubbish . You know, I built my first business to multiple
Speaker:millions and I didn't get up at 5 a.
Speaker:m.
Speaker:to do it.
Speaker:So it works for some people and don't get me wrong.
Speaker:I've had periods of my life where I have got up at 5 a.
Speaker:m.
Speaker:Because I love that free time on my own when no one else is around.
Speaker:But this is not essential for this routine.
Speaker:You can do it whenever you like.
Speaker:You can still do this morning routine, even if it's not
Speaker:even the moment you wake up.
Speaker:You could actually do it at any point throughout the
Speaker:day, if it's working for you.
Speaker:You could do it after lunch, if that's what works.
Speaker:I just do it in the morning because it gets me started the right way,
Speaker:because that's what works for me.
Speaker:Just remember to not get all perfectionist about it.
Speaker:Done is better than perfect.
Speaker:And one minute of each thing adds up over the week and over a month
Speaker:and over a year to a substantial and powerful change all from the inside out.
Speaker:So be kind to yourself.
Speaker:If you start it and you miss a bit, don't give up.
Speaker:Don't go, Oh no, I did it for five days and then I missed a day.
Speaker:So I'm going to give up forever.
Speaker:Just be like, okay, I missed a day.
Speaker:I'll just carry on from the next day.
Speaker:Maybe you'll set yours to do it only Monday to Friday.
Speaker:If that works for you, cause your weekends are chaos.
Speaker:Take responsibility.
Speaker:Lead yourself here and decide what's going to work for you.
Speaker:Okay, let me just get off my soapbox a little bit here because
Speaker:I want to go the other way as well.
Speaker:You can't really do this and be totally lazy thinking yeah, you know what?
Speaker:I'm just gonna listen to the podcast and I'm gonna download
Speaker:the e book that goes with it and that's kind of the same as doing it.
Speaker:I don't actually have to do it every day.
Speaker:Don't be that person, the person who buys the gym membership and thinks
Speaker:that's the same as going to the gym.
Speaker:You do actually have to take the action.
Speaker:You do actually need to give it a go.
Speaker:And the best way to ensure that that happens is to set your alarm each
Speaker:morning for 15 minutes earlier than you would normally do and just do it then.
Speaker:And then you're most likely to not get something else come into
Speaker:your day that's going to interrupt you and stop you doing it.
Speaker:The secret sauce to the inside out morning is to understand that you need
Speaker:to tailor the times around your life.
Speaker:And you need to remember that if it ever feels too hard, just tweak it.
Speaker:Flexibility is important.
Speaker:Positivity is important.
Speaker:And this routine is not made to make you feel stressed.
Speaker:It's meant to change your life for the better.
Speaker:And actually, it does that.
Speaker:I've had hundreds of messages since the first version of the
Speaker:Inside Out Morning went out.
Speaker:Lots of people also downloaded the ebook, which is really visual and a detailed
Speaker:explanation of the Inside Out Morning.
Speaker:And you can get that if you haven't got that already.
Speaker:Actually, you probably want the updated one because it's very
Speaker:different to the original one.
Speaker:You can get that over at www.suzibelmont.com forward slash
Speaker:IOM, Inside Out Morning, I O M.
Speaker:Now, I've got loads of testimonials about the original version of the
Speaker:Inside Out warning, but I'm not going to read those to you here.
Speaker:What I want to tell you about is the new testimonials that have
Speaker:come in about the new and improved version, such as this one from Abby.
Speaker:She says, OMG Suzi, this is so much easier for me than version one.
Speaker:I love that it is short and I can do almost all of it from my bed.
Speaker:But I also love that you actually do get me out of my bed, in case I am doing
Speaker:that, in the end, in such a brilliant way.
Speaker:I have been doing the final R step every day this week and I feel so good for it.
Speaker:That's what Abby said about it.
Speaker:So don't forget, if you haven't downloaded it already, you
Speaker:can get it at www.suzibelmont.
Speaker:com forward slash I O M.
Speaker:I think the new and improved version is so much easier for you to use and a
Speaker:lot more powerful because it focuses so much more on being rather than doing.
Speaker:You can judge for yourself when you download it of course, although you
Speaker:can just listen to the rest of the show today because I'm going to go
Speaker:through the whole thing on this show.
Speaker:Let's dig in and talk more about the Inside Out Morning and there's
Speaker:a few things I want to tell you before I get into the actual routine.
Speaker:Why does this morning routine work?
Speaker:Well, I can probably best answer that by talking a little bit about whether
Speaker:and why morning routines work at all.
Speaker:Because you will hear some people say that morning routines never work, they're
Speaker:a total waste of time, and you will hear some people swear by getting up at 4am
Speaker:every day, as that's what works for them.
Speaker:And for me, as I already mentioned briefly, a polarised position on any
Speaker:routine never works, especially when I'm talking to lots of different people.
Speaker:What I know is that I'm pretty damn confident that if you try the Inside
Speaker:Out Morning, just like everyone else who's tried it, you will see positive
Speaker:changes in your mental health and wellbeing, in your ability to cope with
Speaker:stress throughout the day, and your ability to handle your day, as well
Speaker:as your sense of achievement each day.
Speaker:And the reason for this is due to the psychology and understanding of your
Speaker:nervous system behind my routine.
Speaker:So let me run through a little bit of that, because if you
Speaker:understand how and why it works, you're more likely to stick to it.
Speaker:It's as simple as that.
Speaker:I don't want to just give you some clever thing and you
Speaker:don't really know why it works.
Speaker:I want to give you the clever thing and then show you how it works as well.
Speaker:And there are five big principles that underpin aspects
Speaker:of the inside out morning.
Speaker:The first of these focuses on something in psychology known as your locus of control.
Speaker:Let me explain this.
Speaker:Have you ever woken up in the morning full of good intentions?
Speaker:You open your eyes and you think, ah, damn it, this is going to be a great day today.
Speaker:The sun is shining.
Speaker:I'm going to have a brilliant morning.
Speaker:And then 30 minutes later, everything's gone wrong.
Speaker:Everything's gone down the toilet and you may not even know why.
Speaker:Maybe you got distracted or you just couldn't get focused,
Speaker:you just couldn't get started.
Speaker:Or you ended up tidying your desk, or hitting your third coffee by 9am, or
Speaker:just feeling in this really kind of ugh mood where you want to get on with your
Speaker:work, but something's holding you back.
Speaker:It's like your body is saying, yeah you're not going to do this today, but your
Speaker:brain is going, but I want to do this.
Speaker:And you kind of get in a bit of a funk around that.
Speaker:Well, one of the reasons morning routines like the Inside Out Morning
Speaker:help you not have a morning like this is because a known routine helps you
Speaker:take control of the day early on.
Speaker:And then you can achieve several really easy tasks on your little mental list
Speaker:before the normal day even gets started.
Speaker:You see, what happens is that if you can mentally tick off a few easy
Speaker:tasks right at the beginning of your day, this alone makes you feel good.
Speaker:And this then propels you into a positive mental state onto
Speaker:the next part of your day.
Speaker:As you move through the day in little chunks.
Speaker:And this is all because of a phenomenon called locus of control.
Speaker:You see psychologists, and in fact a particular psychologist called Phil
Speaker:Zimbardo, put forward a theory that you all have a locus of control.
Speaker:And this is a belief about whether the outcomes of your actions are contingent
Speaker:on what you do or based on events outside of your personal control.
Speaker:And if your belief that your day and how well it goes is contingent on what you do
Speaker:this is called an internal locus of control.
Speaker:Whereas if you believe that your day depends on events outside of
Speaker:your personal control, this is called an external locus of control.
Speaker:And so what I do with the Inside Out Morning is I take this
Speaker:principle and I use it to help you shift your predetermined locus of
Speaker:control from external to internal.
Speaker:Instead of waking up and letting the day happen to you, and therefore letting
Speaker:external events control how your day goes, you ensure that you decide from the
Speaker:beginning of the day how your day will go.
Speaker:You decide.
Speaker:By having an internal locus of control like this you cope better with the stress
Speaker:that might come along and you can self motivate at a much higher level than when
Speaker:you're using an external locus of control.
Speaker:Okay, the next principle, because I mentioned there are five, so the
Speaker:second principle that I'm using in the inside out morning uses something
Speaker:known as the progress principle.
Speaker:And the inside out morning works on the basis of a list of things
Speaker:that spell out a particular word.
Speaker:A word that's not a random word, but a word that is very linked.
Speaker:to quantum physics principles, but more on that in a moment.
Speaker:Sticking with this point about the progress principle, the way that
Speaker:the inside out morning flows is by you ticking off a number of smaller
Speaker:jobs on a list, just mentally.
Speaker:And these are the jobs that are easy and that you find you do without thinking.
Speaker:Now the first few times you do it, you're going to think about
Speaker:it quite a lot, because you've got to remember the routine.
Speaker:But once you get used to remembering it, and it's really easy to
Speaker:remember, it then becomes automatic.
Speaker:You don't have to think, what was the next step?
Speaker:You get used to it.
Speaker:And when you can do this without thinking, by ticking each thing off each morning
Speaker:mentally in your head, or you can do a checklist, there's a checklist in the
Speaker:e book, if you prefer that you can just stick it by your bed or stick it in your
Speaker:bathroom, wherever you are in the morning.
Speaker:You just have that there and you tick it off if that works for you, you activate
Speaker:something called the progress principle.
Speaker:You are creating small, meaningful wins right at the beginning of your day to help
Speaker:motivate you to move to the next step.
Speaker:And if you have a series of very small easy wins each morning, this creates a
Speaker:positive feedback loop in your mind, and that has a huge impact on your motivation
Speaker:right at the very start of the day.
Speaker:So if you think about your brain and the neural connections that you
Speaker:make when you learn to do something, you'll By creating positive feedback
Speaker:loops, you feed into a loop which brings another positive feedback loop.
Speaker:So, for example, an increase in concentration on something like a
Speaker:morning routine may cause a positive feedback loop that then produces
Speaker:continued increases in concentration.
Speaker:Now, if you compare that to a negative feedback loop in the morning, which
Speaker:is automated, such as checking your social media on your phone as soon
Speaker:as you wake up, this is the opposite.
Speaker:It's a negative loop that causes you to often lose motivation, and then
Speaker:bring in more and more negative loops.
Speaker:The inside out morning helps you flip out of automatic and subconscious
Speaker:negative morning patterns that you might have done for a long time.
Speaker:And I mean, if you think about it, you probably get up each morning the
Speaker:same way and may never have thought about what that does to your day.
Speaker:For example, when you wake up, do you get out of bed the same side every day?
Speaker:Do you go to the bathroom first?
Speaker:Do you do things in a particular sequence without thinking about it
Speaker:and kind of go into remote control?
Speaker:Perhaps you hit a stress point at a certain time each morning, which
Speaker:means your cortisol levels increase.
Speaker:You know, I'm going to hold my hand up here.
Speaker:This is exactly what happens to me, that I know that there's a certain time as I
Speaker:walk into the kitchen each morning, and I hit the chaos of three children trying
Speaker:to have breakfast, there's a high, high risk of my teen, my 15 year old, and my
Speaker:9 year old fighting over something really tiny, like who has the biggest strawberry
Speaker:on their plate, or who got the milk first.
Speaker:My 9 year old is quite often susceptible to having an argument with someone
Speaker:over who gets to open the milk, or pour it into their cup first.
Speaker:If you know, you know, You know what this is like.
Speaker:And for me, I know that's where my stress is likely to peak because my agenda is to
Speaker:just get them out the door to go to school and that also creates its own stress.
Speaker:So for me, I know that that's a high cortisol point for me.
Speaker:But perhaps for you, you don't even get that far.
Speaker:Perhaps your morning routine is negative from the get go because your alarm goes
Speaker:off and you hit snooze for the next 40 minutes and you're already in a negative
Speaker:loop pattern at that point because you're like, oh, I don't want to do this.
Speaker:I can't face the day or you just can't fight face the day.
Speaker:In which case, use the Inside Out Morning to help you get it kick started.
Speaker:The Inside Out Morning is designed to break any low energy patterns that might
Speaker:automatically kick in in the morning.
Speaker:It is designed to raise your frequency because the quality of your life is based
Speaker:on the frequency that you resonate at.
Speaker:And that's something, if you don't know what I'm talking about there, that
Speaker:will come out a lot in future podcasts.
Speaker:Many people say that your thoughts create your reality.
Speaker:I disagree.
Speaker:I think your energetic frequency creates your reality.
Speaker:And if you have no idea what I'm talking about here, pop on over
Speaker:to my website at suzybelmont.
Speaker:com and have a look at some of the programs or the waitlists that
Speaker:are on there, because one of them specifically deals with consciousness
Speaker:and energetic frequencies of entrepreneurs and high performing
Speaker:individuals, and this will make a lot more sense if you've understood that.
Speaker:Back to the podcast though.
Speaker:The third principle that will help you understand why the inside out
Speaker:morning works is how something called dopamine works in your brain.
Speaker:Dopamine is a neurotransmitter, which basically means it's like a little
Speaker:chemical messenger that takes a message from one part of your brain to another.
Speaker:Now, dopamine is one of the neurotransmitters that plays
Speaker:a huge role in motivation.
Speaker:In fact, if you killed off all of the cells that produce dopamine,
Speaker:you would lose a lot of moti well, you'd lose all motivation.
Speaker:So, turning to the inside out morning and dopamine.
Speaker:What my routine does is tap into how dopamine works.
Speaker:You see, dopamine is actually released in anticipation of a reward, and not
Speaker:when you actually receive a reward.
Speaker:And a great way to explain this is think about your phone.
Speaker:If you're sitting in your chair and your phone is on the arm of your
Speaker:chair, you will feel an urge to pick up the phone multiple times
Speaker:a day and scroll social media.
Speaker:Or if a notification of a text or a comment pops up on your phone or WhatsApp
Speaker:notification, you will grab that phone.
Speaker:And it is so difficult to not then look.
Speaker:And this is dopamine.
Speaker:It is being released by your system in anticipation of a reward.
Speaker:Maybe someone has liked your post.
Speaker:Maybe someone has left you a nice comment.
Speaker:Maybe you're going to get a WhatsApp to tell you that you've won loads of money.
Speaker:Maybe someone that you've really been hoping is going
Speaker:to text you has texted you.
Speaker:Maybe your kids are going to say, I love you, mum.
Speaker:Whatever it is, your brain is all excited about what that might be
Speaker:which causes you to pick up the phone and check that it's true.
Speaker:Now, dopamine is very, very addictive, which is probably why you find yourself
Speaker:picking up your phone hundreds of times a day to check it, even when
Speaker:you're doing something else like watching TV or walking or cooking.
Speaker:So, one of the ways that the inside out morning works is to use dopamine.
Speaker:By repeating the inside out morning every day, you can train your brain
Speaker:to anticipate the morning routine so that the act of doing the morning
Speaker:routine, the act of doing the inside out morning, becomes a dopamine hit itself.
Speaker:Well, actually, the anticipation of doing it becomes the dopamine hit.
Speaker:It's the anticipation that you might do it that gives you that
Speaker:dopamine hit, which feels good.
Speaker:And I know for me, I've got a choice.
Speaker:I can either be semi, in quotes, addicted to doing my morning routine, or I can
Speaker:be, in quotes, addicted to picking up my phone and looking at all the negative
Speaker:news that might be on social media.
Speaker:And for me, it's always the inside out morning because it
Speaker:starts my day a better way.
Speaker:Now just coming back to that anticipation of dopamine, that can actually get
Speaker:triggered long before you get up.
Speaker:You may find that once you have done the inside out morning for
Speaker:a few days, you actually start to feel slightly addicted to it.
Speaker:And that is your dopamine in your brain causing you to want to do
Speaker:it because it makes you feel good.
Speaker:This is one of the reasons that the new and improved version is so short.
Speaker:It becomes really easy to do and that makes it a much simpler choice to
Speaker:choose between the inside out morning or grabbing your phone first thing
Speaker:and doing the negativity scrolling that you might have on your phone.
Speaker:Now this doesn't mean that you can't look at your phone ever in the morning,
Speaker:it just means that you do the inside out morning first because that sets your
Speaker:nervous system, your internal system up in a different way so that when you
Speaker:do scroll your phone later on that day you're going to find it easier to manage.
Speaker:For some of you, you may find that doing the inside out morning actually
Speaker:replaces you getting your phone in the morning and just doom scrolling
Speaker:before you've even got out of bed.
Speaker:So a huge tip here, do the inside out morning before you
Speaker:do anything else if you can.
Speaker:You don't have to.
Speaker:I said at the beginning, if that doesn't work for you, you can do
Speaker:it at different times in the day.
Speaker:But if you can, do it before you do anything else, because
Speaker:of this dopamine side.
Speaker:Try to do it before you read your emails or before you check your phone.
Speaker:And then do that afterwards.
Speaker:It will revolutionize how you approach your day and you will be less reactive
Speaker:to any difficult emails that you might have to deal with in your morning.
Speaker:Now, isn't that a better way to start your day than to wake up, hit snooze for
Speaker:20 minutes or 30 minutes, then scroll social media for 10 minutes, wasting away
Speaker:nearly an entire hour of your morning?
Speaker:By turning the inside out morning into a habit using dopamine to get you
Speaker:started, you are literally changing your morning every day and removing some
Speaker:of the obstacles that normally leave you feeling frustrated in the morning.
Speaker:Okay, the fourth principle behind the Inside Out Morning that I want to talk
Speaker:about is your bias towards action.
Speaker:And this principle proves that once you have stuck to the Inside Out Morning
Speaker:for a couple of weeks, you will find that your daily sense of achievement
Speaker:and well being has skyrocketed.
Speaker:And this is because the inside out morning taps into something
Speaker:known as your bias towards action.
Speaker:Instead of just thinking about things, you actually get on and do
Speaker:them every single morning, and that leads you to achieve, just by doing
Speaker:the inside out morning routine.
Speaker:If you take action on something small each day, like making a short list of what
Speaker:you're going to achieve that day, or a little bit of meditation, you start to see
Speaker:results, and that then builds confidence.
Speaker:And this is because confidence is not something you get from your mind.
Speaker:Confidence is not just a feeling.
Speaker:Confidence, I'd argue confidence isn't a feeling at all.
Speaker:Confidence is a byproduct of action.
Speaker:So you can create an action loop which means that by doing something you can
Speaker:take action that builds confidence and that confidence will then lead you to
Speaker:take further action and it creates a loop.
Speaker:Action, confidence, more action, more confidence and so on and
Speaker:so on and you keep going round.
Speaker:This really simple act of following the inside out morning and seeing
Speaker:results means that you will generate more motivation and a bigger sense of
Speaker:achievement and that leads you to gain more confidence and take more actions
Speaker:in other work that you need to do.
Speaker:And if you're really interested in confidence and learning a little bit
Speaker:about confidence and competence and things like that, have a listen to my
Speaker:episode about three pillars that keep you motivated in your business because
Speaker:this will tie in with this as well and you'll get a little bit more understanding
Speaker:from listening to that episode.
Speaker:I will link it in the show notes below.
Speaker:Okay, and then the final and fifth principle that I rely on, and this is
Speaker:probably one of the most significant changes to this new and updated version
Speaker:of the Inside Out Morning, is a focus on feeling safe within your body and
Speaker:regulating your nervous system to help you slowly build capacity to better handle
Speaker:the day to day emotional rollercoaster that comes with running a business.
Speaker:Regulation of your nervous system as an entrepreneur is vitally important to
Speaker:your ability to sustain your business with its challenges over the long term.
Speaker:And the Inside Out Morning is designed to help you get started at a super basic
Speaker:level on nervous system regulation.
Speaker:The Inside Out Morning works with you and your body by ensuring
Speaker:somatic processes happen right at the beginning of your day to enhance
Speaker:your feeling of safety in the world.
Speaker:And I know that sounds really crazy if you're thinking, well, why do
Speaker:I need to be safe in the world?
Speaker:But I'm not talking about your brain here, I'm talking about your body.
Speaker:And your body knowing that it's safe.
Speaker:And understanding on a somatic level that you are actually safe.
Speaker:Because you could be going through a day that is actually
Speaker:full to your body of threat.
Speaker:Your conscious brain might not be thinking that your day is a threat, but your
Speaker:body, which has its own way of thinking, might be seeing lots of things that
Speaker:you're doing as potentially threatening.
Speaker:Getting out there live on social media, doing something and showing up and
Speaker:talking in front of other people, that for your body might feel like a threat.
Speaker:So we're reminding your brain and your body that you are safe, you're
Speaker:not in a dangerous situation, you're not under threat, and all those other
Speaker:things that might trigger the parts of the nervous system that make you
Speaker:go into fight or flight or freeze.
Speaker:What we're actually doing is triggering the part of the
Speaker:parasympathetic nervous system that helps you relax in the right way.
Speaker:We're not going into freeze, we're relaxing in the right way.
Speaker:And several of the quick things that you can do as techniques in the Inside
Speaker:Out Morning are geared towards this need and ensuring that your body
Speaker:is being provided with a sense of safety at the very start of the day.
Speaker:So in particular for those of you who are a little bit more geeky and want
Speaker:to know a little bit more about the technical side of this, the inside out
Speaker:mourning is encouraging two things.
Speaker:One is known as the ventral vagal state, which is where you really want to be.
Speaker:And the other is something known as low tone dorsal vagal state.
Speaker:So there's a difference between high tone and low tone dorsal, vagal state,
Speaker:and a high tone is very much a shutdown.
Speaker:Whereas low tone is the
Speaker:proper rest and digest state.
Speaker:. Now, this does not in any way mean that the inside out morning
Speaker:routine alone will handle your entire nervous system regulation.
Speaker:Please don't interpret it as that.
Speaker:That is a much bigger task and is more suited to one of my paid programs.
Speaker:But every little bit of work you can do to help your inner world
Speaker:feel safe and grow its capacity to feel safe forms part of a bigger
Speaker:system of inside out work that I do.
Speaker:And so the morning routine, the inside out morning routine, is a small part
Speaker:that you play in helping yourself.
Speaker:This is about leading yourself.
Speaker:This is about finding your own way.
Speaker:This is about taking ownership and responsibility for your own well being.
Speaker:And connected to that is a principle of consistency.
Speaker:This is a really important point to mention, and then I'm going
Speaker:to go straight to the routine.
Speaker:Because if you're going to commit to the inside out morning, it really involves you
Speaker:committing yourself to 15 minutes a day.
Speaker:Maybe a little bit less, but 15 minutes a day is kind of the maximum.
Speaker:And whilst you're here listening to me, that doesn't sound very much.
Speaker:You're thinking, yeah, I can do 15 minutes a day.
Speaker:If you're somebody who's used to putting everyone else first all of
Speaker:the time, 15 minutes just on you, is actually going to feel like quite
Speaker:a lot and you may subconsciously resist it or your subconscious
Speaker:may try and sabotage your efforts.
Speaker:So be aware of this and commit to at least 14 days, but ideally 21 days.
Speaker:. And now, let's jump straight into the Inside Out Morning routine itself.
Speaker:And after that huge introduction, you're probably thinking that this routine
Speaker:is going to be really complicated.
Speaker:But it really isn't.
Speaker:It's really easy to do, and as you know already, it really, really works.
Speaker:To help you remember it, all you need to do is remember one word.
Speaker:And that is observer.
Speaker:O, B, S, E, R, V, E, R.
Speaker:which should tell you that there are eight steps to this morning routine.
Speaker:But each of them only takes about a minute or two, so it's really quick and
Speaker:easy to make part of your normal day.
Speaker:You could actually make some of the steps take even 30 seconds.
Speaker:Now, this is not a random word.
Speaker:It's actually a very specific word with a huge connection to
Speaker:another concept in quantum physics known as the observer effect.
Speaker:The observer effect is a concept that suggests that simply by
Speaker:observing something you can change or alter its behaviour.
Speaker:I'll say that again because it's really important.
Speaker:The act of observing something can change what the outcome is.
Speaker:Now, this can be really flipping hard to get your head around,
Speaker:because you will have been educated in the traditional education system
Speaker:which doesn't teach you this.
Speaker:But this is where quantum physics and more recent science is a starting point
Speaker:to prove a lot of what we believe about the universe might not actually be right.
Speaker:So, I'm relying on some of these principles to trigger things in
Speaker:your mind, like the way that you currently believe that you need to
Speaker:do things might not be the right way.
Speaker:Bringing it back to you, think of the observer effect like this.
Speaker:Imagine that you want to go to the cinema and you take your friend
Speaker:who is super, super shy with you.
Speaker:And you sit together and you decide you're gonna watch them, you're gonna
Speaker:watch your friend to see how they react to all of the jokes in the movie.
Speaker:Now, your friend may have found the joke not funny at one part and not laughed.
Speaker:But the moment you start watching her, she starts to act differently.
Speaker:She laughs, perhaps really loudly.
Speaker:This is kind of like the observer effect.
Speaker:This is kind of how it works, except it's not between two people necessarily.
Speaker:The point I'm trying to make is that the act of you observing something can change
Speaker:something else's properties or behavior.
Speaker:And when you realize this, you will realize that your observations
Speaker:of your world, your internal world, and your external world,
Speaker:could be changing your world.
Speaker:And when you realize that, you realize it's super powerful.
Speaker:So this is a whole quantum physics thing, the observer effect, and I'm not going
Speaker:to go into loads of detail about that because we're going to go way off track.
Speaker:Just remember that the act of observing something has the ability to change it.
Speaker:So, I have based the Inside Out Morning on the word observer for one simple reason.
Speaker:You have the power to change your world just by the way you observe
Speaker:yourself and your surroundings.
Speaker:The inside out morning is a small part of that.
Speaker:So, let's go through what each of the letters mean.
Speaker:And the first one is O.
Speaker:And O stands for actually two things.
Speaker:One is open your eyes, and the other is orientate.
Speaker:Taking step one first, open your eyes.
Speaker:It sounds easy, right?
Speaker:Sounds easy enough.
Speaker:But if you're not a morning person, it's so easy to hit the snooze button
Speaker:on your alarm clock in the morning.
Speaker:Your emotional limbic brain will respond much quicker when the alarm goes off than
Speaker:your thinking prefrontal cortex brain.
Speaker:And so if you don't take conscious control and open your eyes immediately, then you
Speaker:will find that you typically hit snooze.
Speaker:So what you need to do here is set up a process to ensure that you don't fail.
Speaker:And what I do is set up two alarms.
Speaker:One is on my watch, which vibrates on my wrist, and the other is on my
Speaker:iPhone, which is on the other side, or sometimes outside of my room.
Speaker:Those two alarms are two minutes apart.
Speaker:So if I set my watch alarm for, say, 6am, then I've got 120 seconds to get up
Speaker:and move to the other alarm on my phone.
Speaker:If I don't, Then it will go off like a fire alarm, and I've
Speaker:set it to the highest volume.
Speaker:I don't want that to happen.
Speaker:In my case, I definitely don't want that to happen, because it will
Speaker:wake up my kids and my husband, and then I won't have the me time in the
Speaker:morning, so that I can do this routine.
Speaker:And doing this shifts things in my brain from my limbic system, and in
Speaker:my emotional brain, to my prefrontal cortex, my executive thinking part.
Speaker:Another trick I use is to put the light on as soon as I reach the
Speaker:phone on the other side of the room.
Speaker:That is a bit of a shock to the system that floods the room with lights, But
Speaker:that triggers an entire load of brain processes realizing that it's morning.
Speaker:Or, if you've got curtains and you can sleep with the curtains
Speaker:open, that will also help.
Speaker:The third thing I do is I actually tell my brain what time to wake up.
Speaker:Now, this is one where you really see the power of your brain.
Speaker:Try this.
Speaker:When you go to sleep, tell your brain what time you want to wake up.
Speaker:For example, tomorrow I'm going to wake up at 6.
Speaker:15 in the morning.
Speaker:It's very likely that you will wake up at 6.
Speaker:14, literally a minute before.
Speaker:Your brain knows and it will either wake you up or you will be in a lighter sleep
Speaker:so then it's waking up becomes easier.
Speaker:Try it, it works.
Speaker:Part two of O is orientate.
Speaker:And this is about immediately working on your inner nervous system from
Speaker:the moment you are awake every day.
Speaker:Orientation is a technique used in somatic therapy and psychology to
Speaker:help you ground your nervous system by bringing attention to the present
Speaker:moment and the surrounding environment.
Speaker:And the primary goal of orientation is for you to tell your body and your
Speaker:mind that you are in a place of safety and calm, which is essential for
Speaker:you regulating your nervous system.
Speaker:By doing this as one of the very first steps in your day, you set up your inner
Speaker:world to know that you are safe, that you're well, and you're in a good place.
Speaker:And if you are used to waking up in the morning and having lots of stress
Speaker:bombard you fairly early on, which can happen very early if you read your emails
Speaker:or you reach for your phone, this can cause you to start your day out with
Speaker:your nervous system going into fight or flight state like I mentioned earlier.
Speaker:And what we're therefore doing with orientating is getting into
Speaker:this parasympathetic rest and digest place right at the get go.
Speaker:So you learn to promote a routine which starts by ensuring you are
Speaker:in this state and in a place of relaxation and having a sense of safety.
Speaker:So I'm hearing you saying, great, great Suzi, this is all great, but
Speaker:what do I actually do to orientate?
Speaker:Well, orientation is a really easy process.
Speaker:You've just got to remember to do it.
Speaker:As you're laying in your bed, just take a moment and sit still.
Speaker:And if you're not sitting up, just gently raise yourself up
Speaker:so you're in a sitting position.
Speaker:Then notice the bed beneath your bum.
Speaker:Notice how it's supporting you and how it's holding you in a safe place.
Speaker:From there, without moving your head too much, just really
Speaker:slowly look around the room.
Speaker:And notice the details of your environment.
Speaker:Look at the colours.
Speaker:Look at the shapes.
Speaker:Look at the light on the wall.
Speaker:Look at the picture that you might see.
Speaker:Look at the textures if you've got wallpaper or a duvet cover.
Speaker:Look at the objects around you.
Speaker:Maybe it's a vase by the window.
Speaker:You don't need to go fast.
Speaker:You don't need to notice every single thing.
Speaker:Just a couple of things is fine.
Speaker:And just orientate yourself around the room.
Speaker:And a big tip here, keep it simple.
Speaker:Just look around slowly and notice things.
Speaker:And that is it.
Speaker:If you want to, you can enhance this a little bit by noticing smells
Speaker:or sounds, but you don't need to.
Speaker:What you're aiming to do is anchor yourself in the
Speaker:present moment for a minute.
Speaker:You might want to notice your breath, but without changing it.
Speaker:Just notice it.
Speaker:Is it fast or is it slow?
Speaker:If it slows down, notice it.
Speaker:Slow outer breath can activate the parasympathetic nervous
Speaker:system, promoting relaxation.
Speaker:So notice if your outer breath is longer.
Speaker:Orientation is very simple to do, but has a massive impact on your well being.
Speaker:And if you don't believe me, just try it.
Speaker:Doing it at the start of the day gets you started well, but you can
Speaker:actually stop and do it any time throughout the day, whenever you
Speaker:like, just for a bit of a reset.
Speaker:I do this all of the time.
Speaker:I tend to do it about six times a day on average, because it really helps me.
Speaker:The second time in the day when I tend to do it is in the shower.
Speaker:So I'll do it first, the first time in the day in my bed, but I'll
Speaker:also do it again in the shower.
Speaker:And that's just routine for me now.
Speaker:I just stand there and I orientate whilst I'm in the shower, which
Speaker:again promotes the focus for me on regulating my nervous system before
Speaker:my day has even really got started.
Speaker:Okay, step two, and the next letter in the inside out morning is B, which is breath.
Speaker:B stands for breath.
Speaker:And one of the most important ways to try and regulate
Speaker:yourself is to use breath work.
Speaker:If you observe your typical morning, you will be amazed how fast you
Speaker:can go from quite relaxed breathing to fast and shallow breathing
Speaker:or even holding your breath.
Speaker:If you don't believe me, just monitor and see.
Speaker:So, first thing in the morning, the Inside Out Morning is about ensuring that you
Speaker:maintain the sense of calm and the inner regulation that you hopefully woke up with
Speaker:or you start to create during the routine.
Speaker:Now, over in the e book, over at suzibelmont.
Speaker:com forward slash IOM, there are three types of breath
Speaker:work that you can pick from.
Speaker:But in this podcast today, I'm just going to describe one, which is my
Speaker:favorite one, which is 4 7 8 breathing.
Speaker:So with this technique, you breathe in for four, you hold your breath for seven
Speaker:at the top of the breath, and then you breathe out really slowly for eight.
Speaker:And when you're breathing, it's the breathing out that is relevant to
Speaker:the parasympathetic nervous system.
Speaker:So a longer breath out is really important.
Speaker:You are releasing carbon dioxide when you breathe out and so it's like a
Speaker:little bit of a cleanser of your inner world first thing in the morning.
Speaker:And all you need to do is do this breathing for one minute.
Speaker:Now a little bit of a fun fact for you here that I learned from a monk actually
Speaker:who I sometimes have classes with.
Speaker:And he was telling me that in the 1940s the average human
Speaker:took six breaths a minute.
Speaker:Whereas today, the average person takes more like 20 breaths in a minute.
Speaker:Now, how true that is, I don't know, but it seems kind of likely
Speaker:to me that the way we live has got faster and faster over the decades.
Speaker:And the instant world we live in, where we aim to have everything
Speaker:immediately, means that it's probably quite likely that the speed with
Speaker:which we breathe has also speeded up.
Speaker:So, as you do this exercise, you will be forced to slow down your breathing.
Speaker:As in a minute of four seconds.
Speaker:Breaths in holding for seven and out for eight.
Speaker:You're only going to achieve six to eight breaths depending
Speaker:on how quickly you count.
Speaker:Obviously one, two, three, four, one, two, three, four, five, six, seven is
Speaker:a lot faster than somebody who does it slowly and you've got to pick your
Speaker:speed that you feel comfortable with.
Speaker:So just go as fast or as slow as you can what you feel comfortable with and
Speaker:actually count the number of breaths that you do in a minute and maybe track
Speaker:that over time to see if it reduces.
Speaker:Step three.
Speaker:Step three is scan your body.
Speaker:And so you might still be in bed at this point.
Speaker:You can do all of this standing up or you can do it all in your bed at this point.
Speaker:And what you're going to do here is just a simple meditation.
Speaker:Very first thing, just for a minute.
Speaker:And you use your body and a body scan meditation to really tune
Speaker:in to what your body might be trying to tell you in the morning.
Speaker:If it's aching, get curious.
Speaker:Ask it, what does it want to tell you through the ache?
Speaker:Maybe asking your shoulder, why do you feel tight this morning?
Speaker:What are you trying to tell me?
Speaker:That's a very powerful way to restore connection with your body.
Speaker:If you then listen to what comes into your mind, you can open up a process of
Speaker:trust between your mind and your body.
Speaker:Your shoulders might respond, you know, I feel really burdened today,
Speaker:or I feel really heavy today.
Speaker:Like heavy with the burden of something.
Speaker:You can remain curious as you explore more.
Speaker:So before your day floods with thoughts of everything you need to do, remind
Speaker:yourself that this is your time.
Speaker:This is your time to work on building you from the inside out.
Speaker:So grab your water, find a chair, and just meditate for a minute.
Speaker:Or just do it in bed for a minute by scanning your body.
Speaker:Now, those of you who really struggle with this body scan meditation and just
Speaker:zoom through it really fast in five seconds, I can help you a little bit here.
Speaker:If you pop over to my YouTube channel, I have a body scan meditation that's
Speaker:on there, and you just use that one.
Speaker:Just search on YouTube for Suzi Belmont body scan meditation, or I'll put
Speaker:the link in the show note as well.
Speaker:Meditation early on is a great thing because when you are a
Speaker:little sleepy in the morning, it's a really nice gentle start.
Speaker:Far better than trying to get up and rush yourself out of bed and
Speaker:pounding the streets with a big run or whatever it is that you might
Speaker:be trying to do at the moment.
Speaker:I know that I just couldn't do that.
Speaker:Not least because sometimes it's quite dark in the morning and there's no way I'm
Speaker:going to go out in the dark and do a run.
Speaker:So meditation is a really nice gentle way into this third step in the morning.
Speaker:And remember meditation can also shrink your amygdala in your brain.
Speaker:This is part of the inner brain located in the limbic system.
Speaker:And it's thought that meditation breaks the strength of the connection between
Speaker:the prefrontal cortex, that's your thinking brain, that you rely on to
Speaker:get your day started, and your limbic brain, that's the automatic subconscious
Speaker:part of the brain, the bit that prefers to keep you tucked up in bed.
Speaker:So breaking the strength of the connection between the two early on is
Speaker:going to put you in a better state of productivity, because productivity relies
Speaker:more on your conscious thinking brain.
Speaker:Okay, step number four and the next letter is E, and E stands
Speaker:for elevate with three things.
Speaker:Now, I love this part of the Inside Out Morning, because step four is about your
Speaker:writing skills and connection with others.
Speaker:And I treat this as a little bit of a game and the first connection that I have
Speaker:with someone else at the start of the day.
Speaker:All you need to play the three things is to write down three things that today
Speaker:or the day that you're doing the Inside Out Morning, you feel grateful for.
Speaker:It's about the present moment, not thinking about things that were
Speaker:yesterday, or that might happen tomorrow, or later in the day.
Speaker:But right now, in the moment, as you're sat there in your bed, or
Speaker:you're standing in your bedroom, wherever you are doing it, what are
Speaker:three things that you're grateful for?
Speaker:For example, you might say number one the sun shining through my window warming me
Speaker:up right now Maybe you won't say that if you live in the UK But you know if you
Speaker:live in LA then you'll probably say that.
Speaker:Number two the sense of calm I'm feeling right now this morning.
Speaker:And number three my child's face smiling at me on a picture in
Speaker:front of me hanging on the wall.
Speaker:What I'm trying to illustrate here is they don't need to be really hard
Speaker:or ambitious things You don't need to be grateful for the million pounds
Speaker:that's about to arrive in your bank account or whatever it might be.
Speaker:You can focus on three really simple things.
Speaker:Things that you're grateful for.
Speaker:That's all you need.
Speaker:Only three things are needed.
Speaker:Now I mentioned a moment ago that this is my first connection with someone
Speaker:else in the day and the reason for that is to make this more fun and to keep
Speaker:you accountable you might want to do what I do which is to buddy up with a
Speaker:friend or a family member to do this.
Speaker:Now you've got to pick the right person here.
Speaker:I originally tried with my husband James to buddy up with him to do this and just
Speaker:do it on whatsapp by whatsapping him my three things and then he would whatsapp
Speaker:his three things back and then you've got your little bit of accountability.
Speaker:But my husband, much as I love him, has quite a strong overachiever
Speaker:ESP, emotional survival pattern.
Speaker:So he wrote back 15 things to my three and this isn't the point of an exercise.
Speaker:It's not a competition, it's not trying to get the most things that you could
Speaker:ever be grateful for in in five minutes.
Speaker:So what I did is I actually moved to a friend of mine and we've been doing
Speaker:this every morning for a long time now.
Speaker:She sends me her three things and I send her mine and they're kind
Speaker:of balanced in terms of what we do.
Speaker:We don't try and beat each other, it's not a competition.
Speaker:But what we're doing here is raising our energetic frequency a huge amount
Speaker:first thing in the morning by focusing on three things that we're grateful for.
Speaker:We have no set time that we do this, but it's normally the morning because
Speaker:it's part of the morning routine.
Speaker:And having someone do it with you will remind you when you forget.
Speaker:Even having someone send you three things might trigger you to say, Oh God, I
Speaker:didn't do the inside out morning today.
Speaker:Let me just quickly do it.
Speaker:You see, as I mentioned earlier, your thoughts don't create your reality.
Speaker:Your thoughts create your frequency and your frequency creates your reality.
Speaker:So using three things and making it a bit of a game, making it fun,
Speaker:picking your buddy to do it with.
Speaker:And just focusing on three things you're grateful for every day can have
Speaker:a massive impact over the long term.
Speaker:Okay, so let's just take a little bit of a pause.
Speaker:We've done O, B, S, and E from the Observer and the Progress
Speaker:Principle will be kicking in at this point as you're doing it.
Speaker:The fifth step is R, which stands for Remind Yourself of
Speaker:Your Three Goals for Today.
Speaker:This is a vital part of the inside out morning because you can't get to a
Speaker:destination that you aren't focused on.
Speaker:And one of the biggest mistakes entrepreneurs make is about not setting
Speaker:a clear end of the day destination.
Speaker:This is because a typical entrepreneur brain has a lot of energy, it's focused
Speaker:on lots of new opportunities, which means it's really so easy to get distracted
Speaker:if you spot a new opportunity come up in your day or multiple of them.
Speaker:By setting your clear goals for the day, for the end of the current day,
Speaker:You can check back in every couple of hours to make sure you're on
Speaker:target to achieve your three goals.
Speaker:This also gets you off the list habit where every day there's a really long
Speaker:list of stuff that you try and tackle and end up overwhelmed and not really
Speaker:making any progress on any of it or procrastinating over which to do
Speaker:because you're avoiding the hard one.
Speaker:Having three goals and then tackling the hard one first in
Speaker:your day is really achievable.
Speaker:Sometimes it may be less than three, but three really is going to be your
Speaker:max on this part of the morning routine.
Speaker:If you finish early, then you can take some time off.
Speaker:In your day.
Speaker:If you finish your three goals early, take some time off.
Speaker:Remember, it's not about how many hours you're putting in every day,
Speaker:it's about whether you've achieved your three goals for the day.
Speaker:So let me give you a good example of this.
Speaker:Let's say I plan to map out and batch podcasts this week, and
Speaker:I set a goal of three per day.
Speaker:Once I've done three podcasts, I stop.
Speaker:I don't say, oh, I did it two hours early, let me squeeze
Speaker:in number four really quickly.
Speaker:And you know why?
Speaker:If I do that, the quality plummets.
Speaker:And then I also break my own boundaries.
Speaker:My overachiever ESP comes out and once I start doing four goals a day that's soon
Speaker:not enough either and then it's five.
Speaker:And before I know it I'm back to working all the hours and
Speaker:being exhausted and burnt out.
Speaker:So three goals a day allows you to make progress but still
Speaker:maintain your balance in life.
Speaker:It puts you in the driving seat.
Speaker:It means that if you have a procrastination ESP you can use
Speaker:these three things to get three things in a day actually done.
Speaker:And if you aren't sure what I'm talking about with the ESPs, go and do the quiz
Speaker:over on my website at www.suzibelmont.
Speaker:com.
Speaker:Also remember what I said right at the beginning of this podcast.
Speaker:Flexibility is everything here.
Speaker:If you want to do two things instead of three, do it.
Speaker:If you want to do five, do it.
Speaker:It's your choice.
Speaker:I'm just telling you what I do, which is three.
Speaker:Step number six, and that's the next letter, which is the letter V.
Speaker:And V stands for visualization.
Speaker:But this is not about vision boards, where you have things that you want like
Speaker:cars or a new house or material things.
Speaker:No, this is spending one minute, and you might still be in bed at this
Speaker:point, visualizing the future you.
Speaker:Who are you in the future?
Speaker:What are you doing in the future?
Speaker:What success have you had?
Speaker:How much has your life changed once you became successful?
Speaker:Are you already successful and are you looking for the next level of success?
Speaker:What does that look like?
Speaker:How much do you help people?
Speaker:How much money do you make?
Speaker:There are loads of examples in the download if you want more than just
Speaker:those, but what you're doing here is moving your mental processes away
Speaker:from the now, which you addressed in the previous step, and away from just
Speaker:wishing that something's going to happen different into in the future
Speaker:to actually moving the future you into the now.
Speaker:And this is because neuroscientists have discovered that your brain cannot
Speaker:tell the difference between a real and an imagined memory or visualization.
Speaker:And scientists experimented with this.
Speaker:They took three groups who were learning to play the piano, and in
Speaker:group one they said, We need you to practice every day for two weeks.
Speaker:In group two they said just visualize the practicing, you don't need to
Speaker:do it, just visualize practicing.
Speaker:And in group three there was a control group who were told to do nothing.
Speaker:And when they compared the results it was pretty incredible.
Speaker:Group two who were just visualizing practicing, going through the steps
Speaker:in their mind, improved as much as group one who were actually
Speaker:practicing, or nearly as much.
Speaker:There was a significant difference from the group that did nothing.
Speaker:Now, apply that to you and this step, this V step for visualisation.
Speaker:Telling your brain you are the person you desire to be now, and you're doing
Speaker:it every day, means that you're being that person, and it's going to change
Speaker:the way that you think and do things.
Speaker:If you're saying at the beginning, you're visualising that, I'm going to have
Speaker:£100, 000 a month as part of my business.
Speaker:And you're saying, I'm visualizing now, I have a hundred thousand
Speaker:a month as part of my business.
Speaker:If you're saying, I help a thousand people a year as part of your business, and you
Speaker:say, I am now helping a thousand people as part of my year, you see how you start
Speaker:to visualize it and bring it back to you.
Speaker:Every day, as part of your routine, you're practicing being that person.
Speaker:And that, as I said, changes how you show up and how you do things.
Speaker:Okay, the next step is step seven which is E for exercise.
Speaker:Now don't panic, I'm not gonna make you go on a run.
Speaker:For this part it can be as little as three minutes or even one minute
Speaker:if that's what you wanted to do.
Speaker:It's up to you, it can be 10 minutes, it can be an hour, it's your choice.
Speaker:If you've got kids you might want to break the routine at this point as
Speaker:well and get them off to school and then do the exercise bit after if
Speaker:you want longer times to exercise.
Speaker:But if you're just doing a short one or two, three minute thing,
Speaker:then you can just do it now.
Speaker:The important point is to try and do at least three minutes if you can.
Speaker:And that could be three minutes stretching, it could be yoga, it could be
Speaker:somatic release work, it could be three minutes on a mini trampoline, it could be
Speaker:walking up and down the stairs for three minutes, pacing the garden, getting some
Speaker:grounding by having your feet touching the grass, whatever you choose to do.
Speaker:You don't have to go outside.
Speaker:You could jump on a mini trampoline at home, or walk up and down
Speaker:the stairs, as I just said.
Speaker:The reason you do this is because the impact on your thinking brain is huge.
Speaker:Not only does it clear your mind, freeing up space for clearer ideas, but it also
Speaker:increases the amount of time that you are alert in your day, in your working day.
Speaker:And the more exercise that you do in the morning, The more that this can help you.
Speaker:Now you don't need to go crazy, you don't get all self competitive and
Speaker:so on, it could just be 10 minutes if that's what you wanted to do.
Speaker:The longer that exercise is the better, because if you find that
Speaker:you normally flag a bit by about 2pm, 3pm in the afternoon, with the
Speaker:inside out morning you'll probably not flag until much later in the day.
Speaker:And if you don't believe me, try it and see for yourself.
Speaker:You will find that this works.
Speaker:You will also sleep better at night if you're doing some exercise in the morning.
Speaker:Again, something that scientists have studied.
Speaker:Three minutes is all you need, but if you stick to it for a while, you'll find
Speaker:that you feel so much better because you start to see an improvement in your brain
Speaker:during the day, and then you'll start to actually look forward to the exercise.
Speaker:And remember earlier how I spoke about the dopamine spikes and the
Speaker:bias towards action in the beginning, at the beginning of the podcast?
Speaker:All of this is being used in this step as well.
Speaker:But I'm aware for some of you, three minutes is going to be enough.
Speaker:For some of you, 30 minutes is going to be what you want to do.
Speaker:It's your choice.
Speaker:Three minutes a day adds up to quite a lot over the week, 15, 20 minutes.
Speaker:That you're doing, and that adds up over the month to a couple of
Speaker:hours, and over the year to whatever.
Speaker:So it makes a difference.
Speaker:Okay, step eight, which is the last step , and this is revitalize your insides.
Speaker:So this is the time where I make you get out of bed.
Speaker:You can do the whole of the thing, even arguably the exercise if
Speaker:you're doing the stretches, in bed.
Speaker:But most of you will have gotten out on the previous step.
Speaker:But if you haven't, this last step, you do have to get up.
Speaker:And the purpose of this step is to counter something that we all struggle with, which
Speaker:is that life is stressful and rushing in the morning, it is so easy to just grab
Speaker:something fast to eat or not eat at all.
Speaker:So your final step is to give yourself a little bit of a shot of vitamins
Speaker:in the morning via a juice drink.
Speaker:Now, ideally, you will make this yourself with a juicer,
Speaker:which is quick and easy to do.
Speaker:It takes five minutes most, at most, to make it, or you might
Speaker:have made up one the night before.
Speaker:And it can be whatever you choose to have.
Speaker:Now, personally, I tried to do the celery juice from the medical medium protocol,
Speaker:which I'll link below this podcast for those of you that don't know about this,
Speaker:but I really hate celery on its own.
Speaker:I find it like, slightly, can't do it, can't do it.
Speaker:So, what I aim to do is the celery juice with friends, as in I add a
Speaker:couple of other things, like grapefruit, berries, or apple, to sweeten the
Speaker:celery, so it's, it's easier to swallow.
Speaker:For those of you who are like me, who don't like celery juice, if
Speaker:you put in grapefruit, it really counters the celery juice, and it
Speaker:makes it much easier to swallow.
Speaker:I use a whole pack of celery sticks with the juice.
Speaker:And then I put in the other half of the drink is like grapefruit,
Speaker:apple, berries, whatever it is.
Speaker:There's no rule.
Speaker:Do whatever you want to do.
Speaker:You might just want straight celery juice if that works for you.
Speaker:But the idea is you're getting in this really small drink of vitamins.
Speaker:It doesn't need to be a pint.
Speaker:It could just be a hundred mls if that works for you, 200 mls.
Speaker:Whatever works for you.
Speaker:If you don't like juice in the morning, then you don't have to do the juice.
Speaker:Just use lemon and water or some kind of fruit tea.
Speaker:Something that gets you moving your digestive system and flushing
Speaker:through first thing in the morning.
Speaker:And that's it.
Speaker:That's the final step.
Speaker:And this one, if you are doing with the juice, and this is the juicer, you
Speaker:will really notice a dis difference after a couple of weeks, like
Speaker:incredibly the difference, your skin will change, and you'll notice that
Speaker:you just feel better because you're filling yourself with this bunch of
Speaker:vitamins first thing in the morning.
Speaker:So, give it a go, see how you get on.
Speaker:If you really don't have time to make things up, just buy some
Speaker:juice, or buy some smoothie and just use that instead, if you prefer.
Speaker:But it's just giving yourself something that breaks the tendency to just grab, you
Speaker:know, a slice of chocolate or a croissant or whatever it is that's just there.
Speaker:You can have your normal breakfast after.
Speaker:I'm not telling you to go and eat like a rabbit all day long.
Speaker:You can do whatever you like afterwards.
Speaker:That's a whole other podcast about health and eating from
Speaker:the inside out and healthily.
Speaker:But this is just part of the morning routine and getting you started.
Speaker:Okay, there you have it.
Speaker:Now I'm hoping what you've taken from this is that all of the steps
Speaker:together are not that difficult.
Speaker:Just by writing the word OBSERVER.
Speaker:On a piece of paper, you're going to remember this.
Speaker:Or use the download, because there's a one page snapshot of this that
Speaker:you can just stick on your wall, by your bed, or by your bathroom
Speaker:mirror, or by your fridge, wherever you decide to do your morning stuff.
Speaker:But if you have it by your bed, it's there.
Speaker:It's a reminder, oh yeah, I can do this in the morning, and I can
Speaker:do nearly all of it in my bed.
Speaker:And then I get up for the last bit, and you've started, you've got yourself
Speaker:started the right way for the day.
Speaker:And you can do this each and every day.
Speaker:It's so simple that you can tailor it to have your children do it with you or
Speaker:your partner, which, as I said earlier, increases your success rate as you
Speaker:will motivate each other, and then you both have better, more productive days.
Speaker:It really will change all of your lives.
Speaker:You might want to keep a record of the days that you do the inside out morning,
Speaker:and then compare that with days when you don't do it and see the huge difference.
Speaker:Try it.
Speaker:Try it for 14 or 21 days and see how you get on.
Speaker:And of course, let me know too.
Speaker:In fact, if you do want to do that, if you do want to record it, I've
Speaker:even included in the download, in the ebook, a little checklist that you can
Speaker:tick off on each day when you do it and record and notice the difference.
Speaker:Notice the difference in how you feel and how you cope better
Speaker:with your entrepreneurial life.
Speaker:I really hope that the Inside Out Morning will change your life for the better.
Speaker:It works so well for me.
Speaker:A lot of people say to me, where the hell do you get all your energy from?
Speaker:And it's coming from stuff like this.
Speaker:There's a load of other stuff as well, but it comes from stuff like this.
Speaker:As I said at the beginning, the feedback I've had about this has been amazing
Speaker:since I first launched it, and I've updated it to make it even easier.
Speaker:So, let me know how you get on.
Speaker:In the meantime, thank you for being with me here today, and I
Speaker:will see you in the next episode.
Speaker:Oh, and don't forget, if you like the show, if you enjoy the content, please
Speaker:don't forget to subscribe to the show, because that way you will get all of the
Speaker:updates and I will get nice feedback.
Speaker:Don't forget to send me a message if you are enjoying things.
Speaker:I love getting those on social media or via email and so on.
Speaker:And of course, as always, if you are enjoying the show, please leave
Speaker:a five star review over on iTunes.
Speaker:I really love reading those . And finally, finally, if you really
Speaker:enjoy things, don't forget to share with your entrepreneurial friends.
Speaker:Let's help more entrepreneurs build their business and their
Speaker:life from the inside out.
Speaker:See you next time.
