Did you know that you can reset your mind with a dopamine detox?

When dopamine levels are too low, people experience depression, anxiety and overwhelm.

If you are someone who struggles with mental health issues, you're not alone. According to the World Health Organization, more than 300 million people are now living with depression.

The good news is that you don't have to suffer anymore. What I'm going to share with you has the power to change your life.

Ready to discover the solution for how you can reset your mind and feel better? 

Watch the video below:

(Click here to watch on YouTube)

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Ready to succeed faster and master every area of your life? CLICK HERE to join my Life Mastery Accelerator program!

A dopamine detox can change your life.

In the brain, dopamine functions as a neurotransmitter. It affects many aspects of your behavior, some of which include learning, motivation, and mood. Your brain is addicted to dopamine, and it will try to stimulate the repetition of the behavior that produced the dopamine hit in the first place.

The challenge with this is, once you get what it is that you desire, dopamine turns off. As a result, you end up not feeling as satisfied as you thought you would. In fact, you may feel empty. In turn, you end up craving more and more. This leads to a delusionary cycle whereby you constantly find yourself chasing happiness. This is referred to as “the molecule of more” because dopamine fuels your desire.

Have you ever desired someone in your life? Maybe you met a man or a woman and you obsessed over them so much, to the point that you felt as if you were falling in love. When you have an experience like this, your dopamine levels in your brain skyrocket.

Let me give you an example of how dopamine plays out in the context of a relationship. In the beginning stages of dating someone, it can feel like you're high on love. Can you relate? Everything feels so good, otherwise referred to as the honeymoon phase. During the heart-pounding excitement of new love, your brain releases a lot of phenylethylamines (PEA) which creates that punch drunk in love kind of feeling.

Unfortunately, the effects of PEA wear off with time and infatuation tends to fade within 12-18 months. When this happens, a lot of relationships end because the excitement is gone. In short, people get too complacent with one another. 

There are a lot of behavioral patterns that people indulge in that are fueled by dopamine.

A simple and powerful example is sugar addiction. Dopamine creates a craving for sugar. When you crave something sweet, you may envision what the sugar will taste like when it hits your mouth. Once you taste the first bite, you may notice that the second bite isn't as satisfying as you thought it would be.

People end up repeating this cycle which creates an addiction to sugar and binge eating. This is the direct result of dopamine overstimulation. Why is this a problem? Anything in moderation is OK. I'm not anti-anything. However, the problem arises when those things become addictive to the point that you overstimulate your dopamine levels.

When you do this, your baseline level of happiness and joy goes up. At this point, you need more of those dopamine hits in order to feel pleasure. Not surprisingly, it becomes even harder to experience a sense of aliveness. The result is feelings of depression, anxiety, or an overall lack of energy or motivation. 

Here's where things can get messy. When you stop engaging in addictive behaviors all at once, you may experience withdrawal symptoms. This is a dangerous way to detox your system. This is when it's easy to fall back into destructive patterns of behavior that give you instant gratification.

It becomes the only way that you are able to experience happiness. People use dopamine hits as a way to mask negative emotions that they don't want to feel. You can only distract yourself for so long before those emotions rise to the surface and start affecting every area of your life. 

The solution to all of this is to do a dopamine detox.

The best way to reset your mind is to cultivate “here and now” transmitters. These include serotonin, endorphins, oxytocin, and GABA. These neurotransmitters allow you to enjoy the present moment, experience connection and be at peace with yourself. They give you lasting fulfillment and joy. 

You cultivate these “here and now” neurotransmitters by slowly starting to remove behaviors that are causing issues in your life. Pick one thing that you are addicted to, whether that's video games, pornography, social media, coffee, or sugar. Give your mind a rest and allow your baseline to return to a normal level.

Meditation is a powerful way to increase your dopamine levels naturally and reset your brain. It's also been found to rebuild your prefrontal cortex, which is the part of your brain that helps with self-control and willpower. If you have an overactive mind, meditation will change your life in that it will bring you back to the present moment, which is all that you have.

This is how to reset your mind and take back control of your life.

I encourage you to do some research on what a dopamine detox involves and learn how other's lives have changed as a result of doing it. If you're struggling, don't give up hope. You deserve to feel good and live a happy and fulfilling life.

Are you ready to do a dopamine detox? Your brain will thank you for it.

Ready to succeed faster and master every area of your life? CLICK HERE to join my Life Mastery Accelerator program!

Every successful person engages in morning ritual habits. Do you?

I'm a big believer that how you start your day determines how you live your life. This is why I've been practicing morning rituals since I was 17 years old.

This one habit has literally transformed every aspect of my life and continues to do so to this day. For the last 15 years, I have been studying the morning ritual habits of some of the most successful people in this world.

My findings were so powerful that I decided to write a book on 67 morning rituals for your body, mind, and spirit.

Do you want access to 67 powerful morning habits for your body, mind, and spirit? CLICK HERE to purchase my new book!

Morning ritual habits have transformed my life.

As many of you know who follow me, I am always looking for ways to biohack my health and level up my life. For a while now I have had the desire to dive deeper into the world of morning ritual habits. This is why I decided to write a book on the topic. I was curious about all of the rituals that people may not even be aware of that I could share and implement into my own morning ritual.

During the writing process, my team and I did comprehensive research to determine the benefits of each of the 67 rituals that I talk about in my book. I have personally engaged in all of these rituals. Keep in mind that I don't practice all 67 rituals in one sitting. I don't recommend that you try to accomplish that feat either! It's just not realistic. However, I do engage in about 5-10 of them every day.

Keep in mind that there is no ideal way to start your day. Everyone is different. However, from my research, I found that there are certain morning ritual habits that successful people adopt. These rituals have been found to have powerful effects on their lives in the long-term.

As you can tell, I'm extremely passionate about morning ritual habits. However, I wasn't always a morning person. For the majority of my childhood, I would sit for hours on end staring at a computer screen playing video games, eating junk food and feeling horrible about myself. It's fair to say that I had low self-esteem and terrible self-discipline.

Not surprisingly, this way of life cost me my productivity, focus, and happiness.

However, the moment that I was introduced to morning rituals, the game changed. It seemed like such a simple concept. I didn't believe that it was possible to level up your life by simply creating new habits. I was wrong. Researchers have found that simple rituals can be effective at increasing confidence and alleviating anxiety. These were two aspects of my life that I had struggled with since I was a kid.

When I was introduced to the self-development world, I learned that if I wanted to change my life, I had to start by changing myself. This was a massive wake-up call. I realized that I had a lot of unhealthy habits. The reality is that habits can be your servants or masters. If you don't take the time to connect to your inner world every single day, how do you expect to show up for anyone else?

Unfortunately, a lot of people choose the former. They roll out of bed, slam a pot of coffee, eat junk food, complain about their lives, and stress out to the point of becoming burnt out. They may have the desire to break these bad habits, but they don't know how. These patterns of operating have become so ingrained in their systems to the point that they feel normal.

Even though bad habits are toxic in nature, they continue to provide some type of benefit to people's lives. Simply stopping a bad habit will not work. In my experience, the only way that you can break a bad habit is by replacing it with a good one.

One of the most effective ways of changing your belief patterns is through practicing morning ritual habits.

By waking up every day and nourishing your my mind, body, and spirit, you will feel calmer and more in control of your emotions. Keep in mind that, when it comes to morning ritual habits, there is no gold standard. You need to find a routine that works best for you and your life. I encourage you to experiment with what feels good and monitor your state throughout the day.

If you want all 67 of my morning ritual habits for your body, mind, and spirit, CLICK HERE!

Below are 7 life-changing morning ritual habits that I talk about in my book and that I personally engage in on a daily basis. These rituals (and 60 others) have allowed me to be unstoppable in every area of my life. Again, find what works for you, but I encourage you to test these out and see how they make you feel.

1. Practice Yoga

The benefits of yoga are limitless – you get to relax and reflect, all while doing something good for your body. Keep a yoga mat close to your bed and let this be the first thing you do once you get up. You don't have to be a yogi or a yogini to practice yoga. While there is no wrong time to practice yoga, I have found that doing practice in the morning is the best time. After a long night of sleeping, it's a great way to wake up your body. Practicing yoga increases your flexibility and supports your posture, which helps to support your alignment. This is especially important if you are someone who sits in front of a computer all day.

While yoga is good for the body, it is equally as good for the mind. Before starting a busy day, yoga gives you a chance to unwind and focus on your own energy. What “you” do you want to show the world today? Yoga gives you the chance to start the day revitalized and ready to put your best foot forward.

In the words of Ymber Delecto, “Yoga is invigoration in relaxation. Freedom in routine. Confidence through self-control. Energy within and energy without.”

2. Use a Foam Roller

While yoga may help you prepare for the aches and pains you may feel from a long day of work, a foam roller does wonders for the pains that are already present. While few of us have the time to invest in frequent deep tissue massages, a foam roller provides the same pleasure. Though it might take a while to get used to the foam roller’s unique sensations, it will help your body heal from the stress that it takes on every day.

The rolling helps stimulate blood flow to release knots throughout your body. You can literally foam roll almost any part of your body. While this might sound too good to be true, you can often get a foam roller for less than $20 at any store that sells fitness goods. There are also an endless amount of options on Amazon, from the most basic designs to complex textures meant for those with intense workouts. Keep your foam roller close to your yoga mat so that you can get in a yoga session and a foam rolling session before you even leave your bedroom!

3. Recite Positive Affirmations

It is so easy to be controlled by limiting stories and beliefs. My limiting beliefs used to control my world, so much so that I was extremely anxious and depressed. It wasn't until I started to condition my mind with positive and uplifting thoughts that my internal landscape started to shift.

I am living proof that reciting positive affirmations works. This isn't to say that I don't still have negative thoughts from time to time. However, these thoughts are fleeting. Just like building a muscle, you need to actively strengthen your mind every single day. If not, your inner critic will take center stage. 

Affirmations work their magic by shifting disempowering belief systems and replacing them with more empowering ones. To make affirmations work, you need to know which belief(s) you want to change. Do you lack confidence, have body issues, or question whether or not you even deserve success? Find an area of life that you want to develop. If you make positive affirmations an integral part of your morning ritual, your mind will start to believe them to to be true.

Here are some of the morning ritual affirmations that I say to myself every day. 

• I always focus on and find the good in everything.
• Life doesn’t happen to me, it happens for me.
• In order to earn more, I must learn more.
• If I change, everything will change for me.
• The past does not equal the future.

Choose affirmations that resonate with you. If you need help, there are thousands of affirmations online to choose from. You can recite them out loud to yourself in the mirror while you are getting ready for work. Similarly, you could integrate them into your yoga practice and silently repeat them to yourself while you move your body. 

4. Meditate

You don't have to be a guru to experience the benefits of meditation. I've got to be honest… when I first started meditating, I didn't connect with the practice on an emotional level. I knew that it was a “healthy” thing to do, but I couldn't wrap my head around how sitting in silence with your eyes closed could change your life. However, once I forced myself to meditate on a daily basis, over time, I was hooked.

I started to notice the effects that it was having on my mental and emotional state. Sitting in silence for 10 minutes every day has been a game changer in my life. It has allowed me to effectively cope with stress and find inner calmness and clarity, which has become my natural state of being.

The best way to get started with meditation is to just start!

Find a quiet and calm place, void of distractions. The moment that I wake up I prop up my pillow and go inward. I focus on my breath and the present moment. I don't try to force my mind to go blank. That is impossible. Instead, I become an active observer of my thoughts. I notice what comes up and then I allow my thoughts to come and go. 

If you’ve never practiced meditation before, spend a few mornings finding what suits you best. Some people like to meditate in total silence, while others like to listen to relaxing music or sing along to mantras. If you can start your day with a relaxed mind, free of worry, you are winning at life. Remember that every day is a new opportunity to start fresh. Meditation gives you that freedom.

5. Start Journaling 

In my experience, journaling first thing in the morning is a great way to make sense of your thoughts. This process is not only cathartic but it gives you an opportunity to check-in with where you are and how you feel.

Before you engage with the external world, why not take a look at what's happening in your inner world? You don't have to write a thesis. Even one sentence is enough. If you give yourself the space to write freely, you will surprise yourself how much you have to express.

Journaling has become my favorite mind dump exercise. It helps me connect with my feelings, especially when I'm struggling with something that I just can't find the answer to. Sometimes it's impossible to express how you feel in words. Writing is a great alternative for self-expression.

As part of my morning ritual, I engage in an exercise where I write in my Five Minute Journal. Using the science of positivity to improve happiness, this journal is structured in such a way that inspires you to start and end each day with gratitude.

As part of this process, I ask myself three questions that allow me to set an intention for my day ahead. Not only does this make me feel more grounded, but it also helps me create more empowering beliefs. The next time that you journal, don't overthink it. Just allow your thoughts to flow and don't give yourself a limit to your creativity. Your thoughts are important. Honor them. By doing so, you honor yourself as well.

6. Engage In Random Acts of Kindness

I've talked a lot about how to nourish yourself before you start your day. Without a healthy sense of self, it is difficult to have the energy to give to others. However, there comes a point when you need to go out into the world and connect with others. A great way of getting yourself out of a bad mood and lifting your spirits is by engaging in random acts of kindness.

Every day that I wake up I ask myself, “How can I be of service to others?” There’s no denying that giving makes you feel good. If you can instill some happiness in your day and in someone else's simultaneously, you are winning.

You don’t have to join a non-profit and travel to Africa to make a difference. Start in your community. It can be as easy as paying for the coffee of the person standing behind you in line. Similarly, you could hold the door open for someone. It's that simple. When someone is the recipient of your random act of kindness, they may even pay it forward, creating a beautiful exchange of love. In my experience, there is no greater feeling than knowing that you have made someone's day brighter.

7. Celebrate Yourself

How often do you celebrate yourself? Every day, once a week, once a month… or worse, never? I think that all of us could take more time to celebrate how far we've come, no matter how small the milestone may be. Thinking about yourself in a positive way is one of the best things that you can do for your health and well-being. If you want the world to celebrate you and your gifts, then you first must learn to accept yourself unconditionally.

Let's be real… life can be hard sometimes. It is during your lowest moments when you need to love yourself the most. Research shows that recognizing your own achievements has the power to boost your motivation and performance. Praising yourself may feel awkward at first, especially if you don't do it enough.

Just keep in mind that the celebration of oneself is a lifelong journey. Just take one day at a time. You're doing a great job. You are enough. Make sure that you remind yourself of this every single day.

A morning ritual will supercharge your mind, body, and spirit.

I'm excited to finally share the 67 rituals that I have personally tested and utilized at different stages of my life. The benefits that I have received from all of them have been incredible. If you feel called to, I encourage you to head over to Amazon and check out my book! It is a simple and easy-to-read book that will help kickstart your healthy habits. Think of it as a resource guide with rituals that you can easily integrate into your morning routine or pull upon them when you are looking for motivation.

You can purchase it as a Kindle book or as a paperback book. I've made it very inexpensive so that it is accessible to everyone. It sells for $2.99 on Kindle and the paperback version is $5.99.

I promise that if you commit to engaging in morning ritual habits, you will start feeling more energized, excited and passionate about your life. A daily morning ritual has the power to take your life to a whole new level. What activities will you engage in today that will nourish your mind, body, and spirit?

Do you want access to 67 powerful morning habits for your body, mind, and spirit? CLICK HERE to purchase my new book!

Life is short. Take control of your life RIGHT NOW. The mind is a powerful tool that can be your best friend or your worst enemy.

Research shows that, in one day, we think around 70,000 thoughts. Ask yourself, “Are you in charge of these thoughts, or are they in charge of you?”

Many of us spend a lot of time taking care of our bodies, our businesses, and our relationships. However, when it comes to our minds, we fail to pay attention.

If you want to live a happy and successful life, it is imperative that you master your mind. Incredible things happen in your life when you decide to take control of your life.

In the words of Leon Brown, “It begins and ends in your mind. What you give power to, has power over you, if you allow it.”

Watch the video below:

(Click here to watch on YouTube)

(iTunes Podcast Coming Soon)

Do you want to learn how to create a morning ritual that will empower you to take control of your life? CLICK HERE to purchase my Morning Ritual Mastery course!

It’s a lot easier to be mentally strong when life is easy, however the reality is that we grow the most when we are faced with challenges.

Mental strength is more that just motivation; it requires hard work, commitment, and a sheer determination to succeed.

Making the conscious choice to develop the skills that will increase your mental strength is one of the best ways to prepare you for the obstacles that life will throw at you.

Take control of your life RIGHT NOW.

Mentally strong people understand how important it is to develop healthy habits for their mind, body, and soul. They take ownership and responsibility for everything that happens in their lives.

Alternatively, mentally weak people tend to drop into victim mode and blame the world for their problems. They feel sorry for themselves, which is oftentimes a way of meeting their needs for love and attention from others.

You don’t have control over the external world. All that you have control over is your mind and emotions. There are people in this world that are in the exact same circumstance as you, and yet they may have a totally different emotional experience.

How do you react and interpret the events that occur in your life? Do you use challenges as opportunities for growth, or do you run away, letting your emotions get the best of you? If it’s the latter, it’s time to take control of your life RIGHT NOW.

Neuroscience is showing us that the brain is plastic, endowed with a lifelong capacity to reorganize itself with each new experience. You have the power to reprogram your mind, and develop the mental skills that will allow you to master your life.

Here are 3 ways to take control of your life RIGHT NOW:

1. Develop Self-Awareness

If you want to take control of your life RIGHT NOW, you need to, first and foremost, develop self-awareness. Self-awareness is the foundation of personal growth and success.

You cannot be mentally strong without the ability to understand and effectively manage your emotional state. The good news is that emotional intelligence is a flexible skill, and one that you can develop every day, by living more mindfully.

A great exercise for doing this is creating a daily meditation practice. Research shows that if you bring meditation into your daily life, you will not only become more self-aware, but it will also improve your overall health and well-being

 2. Create A Morning Ritual

I am a big believer in the power of morning rituals.  Recent research demonstrates that rituals can have a causal impact on people’s thoughts, feelings, and behaviors. 

Creating a positive daily routine builds up your mental strength, allowing you to optimize your mind for greatness.

In the words of Tony Schwartz, the CEO of The Energy Project, “Build highly-specific behaviors that you do at precise times over and over again until you don’t have to use energy to get yourself to do it anymore.” Developing healthy habits is one of the most effective ways to create lasting change in your life.

3. Focus On The Positive

You can’t be mentally strong and experience negative emotions at the same time. Having a positive mindset means that you focus on what is already in front of you, instead of dwelling on what is not.

By shifting your perspective to a mindset that focuses on possibilities, you expand your opportunities in life. This is supported by research that shows that positive emotions broaden your sense of possibility and open your mind up to more options.

Take control of your life RIGHT NOW. The sooner that you master your mind, the sooner that you will be free to create the life of your dreams. In the words of Lao Tzu, “If you correct your mind, the rest of your life will fall into place.”

Do you want to learn how to create a morning ritual that will empower you to take control of your life? CLICK HERE to purchase my Morning Ritual Mastery course!

Today I would like to walk you through my morning ritual for daily success, motivation and productivity. This routine allows me to optimize my body, mind, and spirit so that I can perform at my best, every day.

I’m a big believer in the power of rituals. I’ve been doing them since I was 17 years old. I used to struggle with shyness, social anxiety, and depression.

By creating a morning ritual, I was able to recondition my beliefs and transform every area of my life.

The morning is the best time to condition your mindset. Research shows that your mood in the morning affects your productivity all day.

Are you ready to wake up every day, feeling more productive, energized, and happier? My morning ritual for daily success, motivation and productivity will allow you to make that happen.

Watch the video below:

(Click here to watch on YouTube)

Are you ready to learn how to create an empowering morning ritual? CLICK HERE to watch the full 60-minute version inside Morning Ritual Mastery!

This page contains affiliate links. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only ever endorse products that I have personally used and benefitted from personally. Thank you for your support!

Discipline is one of greatest barriers that prevent people from achieving success in life. If you want to build habits that stick, you need to be consistent with them. In the words of Tony Robbins says, “The secret of your success is found in your daily routine.”

How you start the day is how you end the day. If you only engage in a habit once in a while, it won’t stick. It’s what you do consistently that makes the difference.

How do you start your mornings?

If you wake up in a reactive state, you will move throughout your entire day feeling stressed and anxious. A lot of people believe that they need a triple espresso as soon as they get out of bed. This way of thinking is counterintuitive.

My morning ritual for daily success, motivation and productivity provides me with a natural ‘buzz.' It makes me feel unstoppable, without the negative effects that come from over-use of stimulants.

Do you wake up every morning, feeling tired and sluggish, even though you slept for 8 hours? If so, it’s time to start a morning ritual.

If you want to maximize your productivity, you need to spend the first part of your morning taking care of YOU. If you make your job, your partner, or your friends a priority, then you need to commit to making yourself a priority as well.

Just like you train your body at the gym, you need to train your brain every day. I treat myself as if I am a high-performance athlete. I know that if I want to get the most out of myself, I have to create rituals that will allow me to do just that.

In order to make sure that I successfully complete my morning ritual for daily success, motivation and productivity, I create a list and check-off each activity, as I complete it.

The purpose of a checklist is so that I can visually measure my progress as time goes on. If you don’t have a plan for your life and you just move throughout your day aimlessly, then you’re not going to get the most out of it.

Here is my morning ritual for daily success, motivation and productivity:

1. Smile

The first thing that I do the moment that I wake up is smile. When you start your day with gratitude, it shifts your entire perspective. Every day that you are alive is a gift, and you need to treat it as such. Don’t ever take your life for granted.

Don’t get me wrong. I don’t feel happy and positive 100% every morning, but by training myself to smile and start the day in an empowering way, I am setting myself up for success.

Research shows that when you smile, neurochemicals and peptides are released, which tricks your body into raising your dopamine; which in turn raises your spirits and calms your nervous system.

2. Drink Water

After you’ve been sleeping for 7-8 hours your body is dehydrated, and your cells crave water. I’ve got a water ionizer that I use which produces high quality, 9.5 alkaline water.

By drinking water first thing in the morning, you kick-start your metabolism, which will give you immediate energy and flush out toxins from your body.

3. Take Supplements

I start off by taking a shot of apple cider vinegar, which is a great bacteria killer. Then, on an empty stomach, I take a digestive enzyme supplement called, Masszymes. I also take a variety of other supplements, like B12 and Vitamin D3.

Supplements like these ensure that I have energy throughout the day, so that I never have to rely on caffeine or sugar. More importantly, engaging in this body ritual ensures that I will experience optimal health and performance, over the long-term.

4. Read A Book

I spend at least 10 minutes every morning reading an inspiring book on my Kindle reader. Don’t start your day by obsessing over social media, or reading negative things on the news. Instead, try feeding your mind with positive information and commit to learning something new.

5. Write in my Journals

After reading a book, I like to write in my Five Minute Journal, a simple exercise that allows me to focus on what is most important for me to accomplish throughout my day.

I also write in my Productivity Planner, which offers a similar process. I write down what my most important task for the day is, what my secondary tasks of importance are, and then determine what my daily productivity score is.

For those of you who are spiritual, I also write in my Christian gratitude journal.

6. Lie Down On My PEMF Mat

A PEMF mat is a portable mat that produces pulsed electromagnetic fields around an individual’s body. I lie on this mat every morning and do my meditation.

The health benefits of PEMF are amazing, some of which include regenerating nerves, reducing stress and fatigue, and eliminating bodily toxins.

I hope you enjoyed learning about my morning ritual for daily success, motivation and productivity! If you want the more in-depth version, that covers all of my rituals, then join my 7-day course, Morning Ritual Mastery.

Rituals have been the secret to my success, and have allowed me to become the person that I am today. Invest in yourself. Your body, mind, and spirit deserve it.

Are you ready to learn how to create an empowering morning ritual? CLICK HERE to watch the full 60-minute version inside Morning Ritual Mastery!

I would like to share with you 5 tricks on how to sleep better and wake up with unstoppable energy. Do you get enough sleep, or do you wake up feeling constantly tired and drained? If so, you aren’t alone.

Sleep seems like a very simple thing, but it's an undervalued activity. In today’s stress-induced, technology driven, coffee addicted world, it’s more important than ever before.

All of these stimulants interfere with our natural sleep/wake cycle. Unfortunately, a lot of people suffer from chronic lack of sleep.

New research suggests that a good night's rest isn't a luxury – it's critical for your brain and for your health.

A good night’s sleep is essential to optimal health. Are you ready to wake up every day feeling energized and refreshed on an emotional, mental, and physical level?

Watch the video below:

(Click here to watch on YouTube)

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Are you ready to learn how to master every area of your life? CLICK HERE to join my Life Mastery Accelerator program!

This page contains affiliate links. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only ever endorse products that I have personally used and benefitted from personally. Thank you for your support!

I always thought, because I got 7-8 hours of sleep every night, I was set. However, it wasn’t until I purchased an OURA ring that I realized that I wasn’t getting enough deep sleep.

The OURA ring, otherwise known as the world’s first ring-size wellness computer, is a high-performance activity and sleep tracker.

When you are sleeping there are three different sleep cycles that you go through – deep, REM, and light. Deep sleep is the most restorative and beneficial form of sleep.

With the OURA ring, I am able to track my sleeping patterns, and what I found was that my deep sleep was really low.

You want to have up to 2 hours of deep sleep every night. The OURA ring showed me that, some nights, I was only getting 10-20 minutes of deep sleep.

I took a step back and asked myself, “Why is it that I sleep for 8 hours, but still move throughout my day feeling tired?” 

It’s not just about quantity of your sleep that matters. The quality of your sleep is just as important, if not more.

Research shows that sleep deprivation can be a possible risk factor for serious physical conditions, including heart disease, obesity, diabetes, and suppression of the immune system. This proves the importance that sleep plays in the impact of our overall health and well-being.

You spend one-third of your life sleeping, so you want to make sure that you are doing it right! Sleep has the power to transform your entire life. Literally.

Below are 5 tips on how to sleep better and wake up with unstoppable energy. I’ve personally tested all of these things and they’ve made a huge difference in my life:

1. Swannies Blue Blocker Sunglasses

I wear Swannies Blue Blocker sunglasses in the evening time. Their purpose is to block out the harmful lights and rays that prevent my body from releasing melatonin and falling asleep. If you use your phone, watch TV, or are using your computer at night, turn these off a few hours before bed.

2. Sleep Master Sleep Mask

This is like a pillow for your face. The Sleep Master sleep mask helps with light elimination AND sound reduction.

It’s really important to make sure that your room is pitch black when you go to sleep. In fact, Arianna Huffington wrote a book called, Sleep Revolution: Transforming Your Life, One Night at a Time. She swears by it when she travels.

3. ChiliPad

The ChiliPad is a mattress pad with a cooling and heating temperature control system that allows you to cool or heat the temperature of your mattress so that you will never be too hot or too cold.

This is important because the temperature that you sleep at effects the quality of your deep sleep. This is a great product to use if you sleep with a partner, given that research shows 95% of partners enjoy different temperature levels when they sleep.

4. PEMFs

A PEMF Mat is a portable mat that produces pulsed electromagnetic fields around an individual’s body. This field then delivers healing energy to the body by producing negative ions and far infrared waves.

Another great alternative is the Earth Pulse sleep machine, which utilizes electrically generated pulsed electromagnetic fields to program the brain toward deep sleep. Both of these products have helped to drastically improve my sleep.

5. Melatonin, CBD, or GABA supplements

Melatonin is a hormone in the body that regulates your cycle of sleeping and waking. It is a great supplement to use if you are jet lagged, because it resets your wake cycle. That being said, I suggest you make an effort to regulate your sleep cycle naturally as much as possible.

Cannabidiol, or CBD oil, as it is commonly referred to, works with the body’s endocannabinoid system (ECS), which is responsible for all the homeostatic functions of the body. CBD can be extremely effective in regulating your REM sleep.

Lastly, GABA is a neuroinhibitory transmitter, which is what your brain uses in order to shut itself down at the end of the day. Any of these supplements are great options for achieving a better sleep.

How To Sleep Better

The healing power of sleep cannot be ignored. I suggest that you follow these 5 tricks on how to sleep better and wake up with unstoppable energy.

They will make a drastic improvement in your energy levels throughout the day and your overall mood. Sleep supports your mind, body, and spirit.

Are you ready to learn how to master every area of your life? CLICK HERE to join my Life Mastery Accelerator program!

I would like to share with you how to motivate yourself for success in life. Everything that we do in life requires motivation. Without it, we wouldn’t be able to achieve anything.

According to the research of Dr. Anders Ericsson, motivation is the most significant predictor of success. Motivated people are determined to do whatever is necessary in order to achieve their goals. They possess a growth mindset, and their desire to succeed trumps any challenge that stands in their way.

It’s the small decisions that you make every day that matter most in life. From the moment that you wake up, make sure that you are engaging in actions that are aligned with your higher self. In the words of Jim Rohn, “Success is nothing more than a few simple disciplines, practiced every day.”

Are you ready to take your motivation to the next level and become all that you aspire to be?

Watch the video below:

(Click here to watch on YouTube)

Do you want to learn cutting-edge strategies that will teach you how to motivate yourself for success in life? CLICK HERE to join my Life Mastery Accelerator program!

People that are intrinsically motivated are pulled, rather than pushed towards new experiences that challenge them to learn and grow. They are driven by what makes them feel alive inside, regardless if there is a reward for doing so or not.

Alternatively, extrinsically motivated people are driven by external rewards, like money or praise. According to Daniel Pink’s research, extrinsic rewards, particularly “if-then” or “contingent” rewards (“if you do this, then you’ll get that”) do away with all self-motivation and creativity, regardless of task or age.

No matter how you look at it, internal motivation is a more sustainable strategy for long-term success in life.

We all strive for more motivation, but unfortunately many people fall short. They get stuck in a trap of focusing on their limitations, fears, and excuses of why they can’t do something. As a result, they make little progress towards their goals.

Your beliefs can either strengthen or weaken your motivation. It all comes down to your mindset. Those that possess a fixed mindset believe that if they fail to achieve their goals, it means that they aren’t good enough.

On the flip side, those who possess a growth mindset views failure as a natural, healthy component of personal growth and development. When you focus on what is good, you will attract good things into your life. When you master your mind, anything in possible. That is how to motivate yourself for success in life.

Motivation is your ‘why’; it is the driving force that determines the direction that your life will take. Everyone needs to have a purpose behind what they are doing.

If you have a strong enough ‘why', the how will take care of itself, and success will be yours for the taking. In essence, motivation is found when purpose manifests itself.

Take small steps every day towards the progress and achievement of your goals, and don’t forget to believe in yourself. Are you ready to motivate yourself for success in life? The world is waiting for you.

Do you want to learn cutting-edge strategies that will teach you how to motivate yourself for success in life? CLICK HERE to join my Life Mastery Accelerator program!

I want to share with you a simple 2 minute daily gratitude meditation, called the HeartMath Meditation Technique, that was developed by the Heart Math Institute (HMI).

HMI researches the heart-brain communication, and its relationship to managing stress, increasing coherence, and deepening our connection to self and others. It is founded on the belief that our hearts have their own intelligence.

Your heart was created long before before you even had a brain. Don’t get me wrong, the head is an amazing tool for setting goals, learning, and strategizing, but it falls short at providing us with gratitude and happiness.

If you want to lead a happy life, you need to experience positive emotions, like gratitude and joy. In the words of Paulo Coelho, “You will never be able to escape from your heart, so it is better to listen to what it has to say.” Are you ready to get out of your head and start listening to your heart?

Watch the video below:

(Click here to watch on YouTube)

[smart_track_player url=”http://www.buzzsprout.com/9299/537727-plm-452-2-minute-daily-gratitude-meditation-heartmath-meditation-technique.mp3″ background=”default” ]

Do you want to learn how to create a morning ritual that will allow you to live from your heart every day? CLICK HERE to purchase my Morning Ritual Mastery course!

I believe in the power of cultivating a daily morning ritual ritual that inspires us to live in our hearts, rather than our heads. HMI has created a technique called “The Freeze Frame” will allows you to do just that, and I would like to share with you how it works.

First and foremost, I want to be clear that you don’t need to wait for something bad to happen in your life in order to engage in this 2 minute gratitude meditation. I do this meditation every morning, and a few times throughout my day, in order to ensure that I am experiencing the positive emotions that I value most.

Whatever moment I’m in, I like to stop, close my eyes, put my hand on my heart, and focus on my breath. The breath is one of the fastest ways to get out of your head. Your mind may not be able to understand this process, and that is OK.

As you take a deep breath, feel the power and strength of your heart. Then ask yourself the question, “What is something that I am grateful for in this moment?” From this place, if you were to take a measurement of your brain, you would find that your head and heart are in-sync.

Then ask yourself, “What is the truth of this moment?” My truth is that I am an incredible force of energy in this universe, I am guided, and unconditionally loved. I am not life’s circumstances or what other people say.

Your truth doesn’t have to be logical, rational, or make sense for that matter. All that matters is that it resonates with your heart. Never forget that your heart has zero limits, whereas your head will always create stories and excuses.

The next time that you are experiencing a challenge in life, ask yourself, “What would my heart do?” There is no better compass that you can access. When you’ve finished having a conversation with your heart and you’ve tapped into your truth, give gratitude to the experience, and then open your eyes.

If you want to be happier, implement this 2 minute gratitude meditation into your morning ritual. Connect to the intuitive guidance of your heart’s intelligence. I know that when I do this exercise, the depth of emotions that I experience is indescribable. My entire being vibrates, it nourishes my spirit, and I feel more alive.

Trust your heart, because it is the essence of who you are. Aristotle said it best – “Educating the mind without educating the heart is no education at all.” What is your heart telling you? Listen.

Do you want to learn how to create a morning ritual that will allow you to live from your heart every day? CLICK HERE to purchase my Morning Ritual Mastery course!

Life mastery requires persistence, commitment, passion, and hard work. Do you want to know how to decide what to focus on and master? I’m here to show you. I don’t claim to have all the answers, but I would like to share with you what has worked for me, and hopefully it resonates with you.

Like many entrepreneurs, when I first started growing my business, I made a lot of mistakes, which was a great learning experience for me. The beauty of mistakes is that they clarify what it is that we really want and how we want to live our lives. Robert Kiyosaki said it best, “Don’t waste a good mistake. Learn from it.” An MRI study published in the journal, Nature Communications, found that making a mistake can feel good, if our brains are given a chance to learn from it.

At the end of the day, I believe that the determining factor for how to decide what to focus on and master in your life is to live in accordance with your vision and purpose. What makes you come alive inside? If you don't wake up every day feeling a sense of excitement and vitality for the day ahead, it's time to make a change.

Watch the video below:

(Click here to watch on YouTube)

[smart_track_player url=”http://www.buzzsprout.com/9299/531105-plm-446-life-mastery-how-to-decide-what-to-focus-on-and-master.mp3″ background=”default” ]

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My true passion in life is self-development. The clearer that you are about the direction that you want your life to take, the happier and more fulfilled that you will be. That is what you need to focus on and master in your life. This is the path to life mastery.

That being said, my passion has evolved and changed over the years, and that is OK. Passions can influence your identity, but they don’t have to define who you are. I went through a phase where I wanted to master business and marketing, but now I’m at a stage in my life where I want to master self-development in its totality. If you love what you do, passion is easy.

Change can be difficult, especially when it requires breaking years of bad habits. Although I am a proponent of mastering all areas of your life, I also know that it can be challenging to change too much at once. If you want to master your life, you need to find ways to be consistent.

Research has shown that you are two to three times more likely to stick with your habits if you make a specific plan for when, where, and how you will perform the behaviour.

It is impossible to be in balance, 100% of the time. It does not exist. If you try to force mastery, you will drive yourself crazy. When children are playing on a seesaw and it’s in balance, do you think they are having fun? No. We need to be in conscious imbalance in order to move, perform at our best, and enjoy life.

In the quest to understanding who you are and what matters in your life, sometimes you need to swing from one extreme to the other. In doing so, you will find your flow and discover a balance that will satisfy your goals and dreams. In the words of Joyce Meyer, “Strive for excellence, not perfection, because we don’t live in a perfect world.”

At certain times in my life, I have focused my energy on mastering different areas of my life. For example, when I was younger, I placed more emphasis on mastering my mind, emotions, and relationships because I wanted to grow my self-confidence and improve my dating skills. I didn’t care about business and finances.

Oftentimes we look at each area of life in isolation from one another. However, eventually I got to a point where I realized that each area of my life worked together and affected one other. I knew that if I mastered my mind and emotions, it would support my business and finances. If I improved my health, it would help my relationships because I would feel more confident.

How to decide what to focus on and master in your life doesn’t have to be a difficult process. A clear sense of purpose allows you to focus your efforts on what matters most. If you want to achieve life mastery, you need to fall in love with the process of it. It requires that you are committed, disciplined, hardworking, and most of all, passionate.

Find out what it is that makes you come alive and then devote all of your energy to it. When you do so, life mastery becomes yours for the taking.

Do you want to learn cutting edge strategies for mastering every area of your life? CLICK HERE to join my Life Mastery Accelerator Program!