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Change Your Life With This 7-Step Morning Ritual for Success

By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

7 Step Morning Ritual For Success
The majority of people let their day dictate how they feel, what they achieve and who they are. But the high achievers of society take charge.
morning ritual for success
Let's talk specifics.

Raise your hand if you generally…

  • Hit the snooze button in the morning (again, and again)
  • Feel stressed and rushed in the mornings
  • Don't know where to start to achieve your goals
  • Can't get ahead of the everyday stressors in life

If this sounds like you, then this article on the best morning ritual for success is exactly what you need right now!

Committing to a morning ritual for success isn't just about being the early bird.

It's about the small actions you can practice in the morning to radically change your attitude, physicality, and aptitude for success.

After all, if you can conquer your morning, you can conquer just about anything.

Read on for the 7 steps that make a successful morning routine.

Meditation: A Morning Ritual for Success

I understand that “meditation” can sound a little challenging and foreign to some, so let's define what it is and how to do it.

Meditation is any period of time that you dedicate solely to prayer, or to thoughts, or to clearing your mind.
morning ritual for success
No matter what route you choose, all you need in order to meditate is time for you to be alone and concentrate.

Mornings are the perfect time to meditate because if you get up early enough, the cool morning light will be shining, birds will be chirping, and (most importantly) your wife and kids probably won't be up.

You only need 5 to 10 minutes of concentrated, comfortable “me” time to feel meditation's effects.

Morning meditations allow you to set your intentions for the day and de-stress before it all begins.

Apps like Calm or Headspace are excellent tools to help.

Did you know? Oprah Winfrey practices meditation every day. “I walked away feeling fuller than when I’d come in.”

Gratitude: A Morning Ritual for Success

Adding gratefulness to your morning routine is a surefire way to increase your happiness and success as the day goes on.
morning ritual for success
Why is gratefulness so powerful, you ask? Gratitude can…

Clearly, practicing gratefulness pays off in dividends. All you have to do is find the time.

Take 5 minutes at the end of your meditation to be thankful for all the good things you have in life.

Once you make this a habit, you'll notice yourself being grateful throughout your whole day, not just when you've planned for it.

Tools like Happify can also help you achieve this.

Did you know? John Paul DeJoria (co-founder of Paul Mitchell) practices gratefulness. “For the most part, I can’t tell you how important it is to take those first five minutes of the day and be thankful for life.”

Visualization: A Morning Ritual for Success

Visualization is the practice of seeing your goals and living as if you have already achieved them.
morning ritual for success
While that may sound a little backward, it really does work!

Visualization allows you to have the confidence and mental belief that you can achieve your goals.

This confidence leads to your success.

Sound too simple? Try it for yourself.

Think about your goals– personally, physically or professionally– and pick one to visualize.
Can you picture yourself getting that raise? If yes, you're already halfway there.

If not, what are the steps that you need to take in order to deserve and achieve that raise?

This is how visualization empowers you. It provides you the confidence that you're ready to achieve or the jolt you need to make needed changes.

Did you know? Arnold Schwarzenegger practices visualization. “What you do is create a vision of who you want to be — and then live that picture as if it were already true.”

Journal: A Morning Ritual for Success

Have you ever visualized and meditated over goals.. but then lost track of them?
morning ritual for success
Journaling is a practice in a morning ritual for success that will help you stay accountable and see your plans in black and white.

You can practice journaling every morning to center yourself, or you can practice journaling when you need to process a larger goal or bigger problem.

While you can use apps and keep online journals, sometimes pen and paper is the best method.

We're not accustomed to writing with pens and paper anymore in this digital world.

By forcing yourself to use these tools, you automatically have to slow yourself down.

This “slowing down” often helps to narrow down your issues and help you to process.

Exercise: A Morning Ritual for Success

Actually getting up and out of your house to exercise can be one of the most challenging parts of a morning routine.
morning ritual for success
But it can also be one of the most rewarding.

Exercising is important for anyone trying to be healthy– both physically and mentally.

Exercise can help you to blow off steam, center yourself, and clear your head.

Sounds perfect for a morning!

Whether it's yoga, a jog around the neighborhood or a light circuit in your living room, exercise is an important part of your morning routine.

It’s proven that morning workouts are better because they capitalize on the hormones that are naturally highest in these early hours.

Did you know? Facebook CEO Mark Zuckerberg, an extremely busy man, makes sure he works out 3 times a week and in the mornings. “Doing anything well requires energy, and you just have a lot more energy when you're fit.”

Plan: A Morning Ritual for Success

Planning to achieve your goals is something that we'd all agree is important, but that very few do successfully.
morning ritual for success
But if you're not planning to be successful, you never will be.

Planning can be as simple as making a prioritized to-do list for the day, that lists the tasks you must complete and then the tasks you'd like to complete.

Taking time in the morning to write a to-do list can center you for your day.

Alternatively, writing your to-do list at night can help you sleep better and clear your mind.

For more tips on how to create a long-term plan, read this blog.

“Eat the Frog”: A Morning Ritual for Success

That sounds a little gross… but “eat the frog” is just a term that means you do the task that you don't want to do first.
morning ritual for success
Keep this tactic in mind when you plan your day and name one to-do the “frog.”

This could be prepping tax forms or even exercising. Whatever you want to do the least!

Completing the task you loathe will help you to breathe easier once it's out of the way.

Not to mention, all your other tasks will seem easy in comparison.

By the way, there's a whole book called “Eat the Frog” by Brian Tracy.

Pick up a copy if you'd like more tips on prioritization and how it can drastically improve your day.

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Get Ready, Get Set…

morning ritual for success
The hardest part about these 7 steps is committing to them. The rest comes naturally.

It can help to have a community supporting you, and that's where we come in.

The Fit Father Project is a program and a community of busy fathers who are trying to better their lives and their committed coaches.

Take a minute to check out the rest of our site, especially my letter to you all.

We would be honored to support you on your journey.

Your new friend & health coach,

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
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  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
A small note about research cited in this article: 

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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