by Tony Gjokaj June 15, 2020 5 min read
If you look at many great individuals in history (from inventors to athletes and to leaders), you will see each one of them had various unique rituals.
In following a routine that improves the mind, body, and soul, you can focus more of your energy towards the more complex tasks in life.
At Reforged, we believe if you can control your morning ritual and evening ritual, you can make the best out of your day.
You can seize your destiny.
In this article, we are going to go over our framework in creating our own rituals.
Habits are typically influenced by taking small steps or environmental change.
If we start a new diet eliminating a food group completely, we will most likely fail. If we are surrounded by junk food, we will eventually give in.
So in this example, we would incrementally change our diet. We would also eliminate junk food from the vicinity of our workspace or home.
Once we do this, we eventually repeat this process day in and out until the habit becomes instinctive, and even ritualistic.
Before we dive into our morning and evening rituals, we need to find the best time or opportunity for us to exercise for at least 30-60 minutes.
While there are studies that say exercise can be beneficial at either or part of the day, find what works optimally for you.
Ask yourself the following questions:
Your answers should help you decide an optimal opportunity for a specific exercise time.
Our rise is what sets the tone for the rest of our day. This is the part of our day where we prime ourselves for the difficult tasks.
For your mornings, you should focus on YOU: tasks that reinforce the mind, body, and soul. Conquering your mornings is the best way to conquer every part of your day.
The essentials are the routine we take to start our day.
Here are a few examples of essentials:
All of these are essentials that prime our morning to start - it's our trigger.
Coffee is one of the best examples of essentials. When we smell the coffee brewing or drink our first sip, we are ready to start our day. It's not JUST the caffeine that primes us, but the routine of drinking the caffeine.
"I used to think going to sleep late was cool. Till I realized waking up early is the real boss shit." - Wiz Khalifa
There's a reason why waking up early is boss shit. There's something about the stillness, the quietness, the "you" time that truly makes it a powerful experience.
When we wake, we recommend focusing on a physical or mental activity that gets your mind right. We mentally prepare ourselves for the obligations and challenges we will experience today.
It's in preparation to armor your mind for battle.
Here are a few examples of physical or mental tasks you can accomplish before your day truly begins:
The afternoon consists of work and other obligations that we can't always have control of. While at times, work can be systematic for some... things can unexpectedly happen.
Here, rituals can be things like the food you eat, the clothes you wear, or the routine you have.
For example, the late Steve Jobs used to wear what people view as "plain clothes". The reason for this might be the fact that he would rather focus his energy on more complex tasks.
Find simplicity through your day.
Our fall (or evening ritual) is where we unwind and finish off our day. During this time, we recollect our thoughts, spend time with our family, or close with physical exercise.
The goal for our fall rituals is to complete personal tasks so that we can close our days.
If you have not experienced some physical activity in the morning, now's your chance to drive to the gym or the park straight after work.
Make sure you have your gym clothes in the car as a reminder to get to work.
Whether it's unwinding with your spouse, children, or "face timing" your family members before bed: this is a special time to be with people you care about.
While we love to dominate our day to day, remember who you do it for.
While we have various articles on sleep quality, we want to reiterate that you should get 6-8 hours of sleep per day.
Sleep allows us to perform our best the next day, so it is imperative you do your best to accomplish this.
Whenever my buddies tell me they don't get enough sleep, I ask them what their routine before bed is. When I continue to ask, I realize that people spend hours going through their social media feeds looking at memes and more.
The answer is there.
In our evenings, we recommend limiting and reducing time with electronics drastically. At night, darkness produces melatonin and blue light from our phones affects our sleep quality.
So your solution is to charge your phone and put it far away from hand's reach before bed.
You'll find it easier to sleep.
Now that we have the phone out of the way, we can focus on an activity that allows us to unwind before bed.
Here are a few examples to unwind before bed:
After the fall, we rise in the morning reborn... similar to the cycle of rebirth for the phoenix.
Once we unwind and fall asleep, we wake up ready to rise once again. The repetitive cycle allows us to build rituals to be our best.
When we have habitual routines, we expend less energy executing them. As mentioned before, rituals allow us to expend more energy on the harder tasks of the day.
Work can get absolutely difficult - it can be a battlefield.
Having rituals allows us to metaphorically armor ourselves for the battle at hand.
What rituals have you implemented throughout your day that has helped you? Let us know in the comments below.
Thanks for reading Reforged Legion!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj July 26, 2021 3 min read
What are the benefits of getting direct sun exposure?
Our human skin "runs" (for lack of better word) on a serotogenic system. This means that it is capable of producing serotonin. Sunlight exposure helps produce serotonin.
Serotonin is a neurotransmitter that regulates our mood, digestion, bone density, and sleep. It is synthesized from tryptophan as a result of Vitamin D, which is synthesized from sun exposure.
So in this post, we are going to explore what this means to us and why sunlight exposure benefits us.
Let's dive in!
by Tony Gjokaj July 19, 2021 3 min read
In our quest to find what is leading to the decline in testosterone in men, we look towards the lifestyle choices encountered in our society today.
While we are all about optimal performance, some of us will sacrifice sleep, proper eating habits, and exercise for career performance.
One of the most neglected factors in this pursuit is sleep... and sleep is one factor that can have a large impact on testosterone.
So in this post, we are going to go over how sleep impacts your testosterone levels.
Let's dive in!
by Tony Gjokaj July 14, 2021 4 min read
When it comes to testosterone production, many men scour the internet in hopes of finding various ways to improve testosterone naturally.
The big secret about all of this is that it is well within our grasp for most of us.
Nutrition, for example, can play a huge part in testosterone production and is essential to optimize.
So in this post, we are going to talk about nutrition and how we can use it to optimize our testosterone levels.
Let's dive in!
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