9 Things You Rarely Do For Yourself (But Should Do Every Day)
In this episode of The School of Greatness, host Lewis Howes explores nine daily habits that contribute to personal well-being. Drawing on insights from author James Clear and others, Howes examines how starting the day screen-free, engaging in regular physical movement, and practicing emotional awareness can shape personal success and mental health.
The episode covers practical approaches to maintaining physical and emotional balance through daily routines, boundary-setting, and self-reflection. Howes and his guests discuss how small, consistent actions—from morning protein shakes to brief exercise sessions—build lasting positive change. They also address the relationship between daily habits and long-term goals, explaining how regular engagement with personal vision maintains motivation and alignment with core values.
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1-Page Summary
Morning Routines and Habits
Lewis Howes discusses how establishing an effective morning routine can transform your day. He emphasizes starting the day screen-free, suggesting a 10-minute self-care practice before engaging with digital devices. This approach helps maintain control over your attention and emotional state, preventing external influences from dictating your priorities. Howes also highlights the importance of consistent morning routines, including nutrition through protein-rich drinks, to train the nervous system and provide daily structure.
Physical Health and Movement
The podcast emphasizes the value of consistent movement over intense, sporadic exercise. James Clear notes that even "five good minutes of exercise will reset your mood." According to Howes, simple daily activities like walking, stretching, or lifting weights can significantly impact well-being. He advises against unsustainable commitments to intense workouts, instead promoting regular, moderate activity as a way to build self-respect and maintain health.
Emotional Awareness and Regulation
Howes stresses the importance of emotional awareness, comparing it to reviewing a daily to-do list. He recommends regularly checking in with your emotions by asking, "What am I feeling right now?" and naming emotions without judgment. This practice helps prevent burnout and builds resilience. Howes notes that high performers excel at managing their emotions rather than dismissing them, and he particularly emphasizes the power of expressing gratitude to shift from negative emotional states.
Boundary-Setting and Priorities
Setting clear boundaries around time and energy is crucial for personal well-being. Howes explains that exhaustion often stems from spending time on unimportant tasks rather than meaningful activities. He advocates for implementing evening routines and learning to decline unhelpful requests to maintain peace and protect personal energy. Regular review of priorities helps ensure daily actions align with long-term values.
Goal-Setting and Vision
Daily engagement with long-term vision is essential for maintaining motivation and alignment with core values. Both Howes and James Clear emphasize the importance of regular self-reflection and goal-setting. Clear suggests focusing on small, daily improvements, noting that results are a lagging measure of habits. He encourages tracking incremental progress and celebrating small wins to maintain momentum and build confidence over time.
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Counterarguments
- While starting the day screen-free may be beneficial for some, others may find that checking their devices first thing in the morning helps them prepare for the day ahead and reduces anxiety about the unknown.
- A protein-rich drink might not be the ideal breakfast for everyone; individual nutritional needs and preferences vary, and some may benefit from a different balance of macronutrients or specific dietary requirements.
- Consistent movement is important, but the type and intensity of exercise should be tailored to individual fitness levels, health conditions, and personal goals; what works for one person may not work for another.
- The recommendation of "five good minutes of exercise" to reset mood may not be sufficient for everyone, as some individuals may require longer periods of physical activity to experience mood enhancement.
- Regular emotional check-ins are valuable, but some individuals may require professional support to effectively manage their emotions, especially if they are dealing with mental health issues.
- The advice to avoid intense workouts may not apply to athletes or individuals who enjoy and benefit from high-intensity training as part of their regular fitness regimen.
- Setting boundaries is important, but the ability to do so can be influenced by personal circumstances, cultural expectations, or professional demands, which may not always allow for strict adherence to personal boundaries.
- Evening routines can be beneficial, but flexibility is also important, as rigid adherence to routines may not accommodate unexpected life events or opportunities for spontaneous enjoyment.
- The emphasis on aligning daily actions with long-term values assumes that individuals have the privilege of choice in how they spend their time, which may not be the case for everyone due to socioeconomic constraints or other responsibilities.
- The focus on small, daily improvements may overlook the need for occasional significant changes or pivots in response to life events or new information.
- Tracking incremental progress and celebrating small wins is helpful, but it's also important to recognize and accept periods of stagnation or regression as natural parts of any long-term process.
Actionables
- Create a "morning launchpad" area in your home where you keep wellness tools like a journal, a water bottle, and protein snacks to streamline your morning routine. By having a dedicated space, you're more likely to engage in your self-care practices consistently. For example, place a yoga mat next to a shelf with your journal and a pre-prepared protein shake, so everything is ready for you when you wake up.
- Designate a "mood reset" playlist with songs that energize you and commit to a five-minute dance break when you need an emotional lift. Music can be a powerful mood enhancer, and by having a go-to playlist, you can quickly shift your emotional state. You might include upbeat tracks that make you feel happy or powerful, and use this as a tool when you're feeling low or need a burst of motivation.
- Use a habit-tracking app to set and monitor your daily moderate activity goals, and include a feature to remind you to move if you've been inactive for an hour. By tracking your activity, you're more likely to stay consistent and can celebrate your progress. For instance, set a goal to walk 5000 steps daily and use the app to remind you to take a quick walk or stretch every hour, turning movement into a regular part of your day.
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Morning Routines and Habits
Establishing an effective morning routine can set the tone for a productive and focused day. Lewis Howes discusses the importance of these routines and how they impact our well-being.
Begin Your Day Screen-Free to Set the Tone and Control Your Focus
Initiating your morning without the disruption of screens can immensely impact the quality of your day.
Morning Routine: 10-minute Self-Care For Clarity
As Howes suggests, the first step in a morning routine is to refrain from immediately reaching for your phone upon waking. Most people let their attention, the most valuable resource, be swarmed by emails, messages, news, and social media. This habit surrenders control of one's mood, thoughts, and sense of identity to external forces. Howes challenges listeners to dedicate the first 10 minutes of their day to self-care without any digital distraction.
Starting the day without the external influence of a screen allows you to set your emotional state proactively rather than reacting to the outside world. It prevents other people’s urgencies from becoming your priorities and other people’s opinions and problems from becoming your focus.
Consistent Morning Routine Trains Nervous System and Provides Structure
Maintaining a consistent morning routine has profound benefits for the nervous system and overall daily structure.
Protein-Rich Drinks Aid Wellne ...
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Morning Routines and Habits
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Clarifications
- Lewis Howes is a former professional athlete turned lifestyle entrepreneur and motivational speaker. He hosts a popular podcast called "The School of Greatness," where he interviews experts on personal development and success. His insights on morning routines are valued because they are based on interviews with high achievers and his own experience. This makes his advice widely respected in the self-improvement community.
- Attention is the mental focus you give to specific information or tasks. It is limited, meaning you can only concentrate on a few things at once. When attention is "swarmed," it is overwhelmed by many competing stimuli, causing distraction and reduced effectiveness. Managing attention helps maintain control over your thoughts and actions.
- Screens often trigger a flood of notifications and information that can overwhelm the brain. This overload causes distraction and reduces the ability to concentrate on important tasks. Exposure to blue light from screens can also disrupt natural sleep-wake cycles, affecting alertness. Additionally, early screen use can increase stress by exposing users to urgent or negative content first thing in the morning.
- Morning routines help regulate the autonomic nervous system by creating predictable patterns that reduce stress responses. Consistent habits signal safety to the brain, promoting parasympathetic activity, which calms the body. This reduces cortisol levels and improves emotional regulation throughout the day. Over time, these routines condition the nervous system to respond with calmness and focus.
- Protein-rich drinks provide essential amino acids that support muscle repair and growth, which is vital for overall health and energy. Common types include whey protein shakes, plant-based protein smoothies, and yogurt-based drinks. These drinks help stabilize blood sugar levels, reducing hunger and aiding weight management. Consuming protein in the morning can improve satiety and sustain energy throughout the day.
- Setting an intentional emotional state means consciously choosing how you want to feel rather than reacting automatically to external events. Practically, this can be done by starting the day with calming activities like deep breathing, meditation, or positive affirmations. These practices help shift focus inward, creating ...
Actionables
- You can create a "wake-up playlist" with songs that embody your intentions for the day, playing it as you get ready instead of checking your phone. By choosing music that reflects the mood you want to set for the day, you reinforce your emotional state without the need for screens. For example, if you aim for a calm day, select soothing acoustic tracks, or for an energetic start, opt for upbeat tunes.
- Design a "morning pages" journal routine where you write three pages of stream-of-consciousness thoughts right after waking up. This practice can replace the impulse to reach for your phone and will help you clear your mind and set your intentions. You might discover recurring themes in your writing that can guide your personal goals and daily focus.
- Experiment with a "first sip" ritual by preparing a special beverage, like a homemade herbal tea blend or a smoothie with ingredients that support your wellness goal ...
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Physical Health and Movement
The significance of regular movement for physical and emotional well-being is emphasized, highlighting the value of consistency over intensity in exercise routines and the impact of even brief bouts of activity on mood and self-respect.
Brief Exercise Boosts Confidence, Energy, Self-Care
Moderate, Regular Activity Beats Intense, Sporadic Workouts For Wellbeing
Movement is essential for regulating the nervous system, building confidence, clearing energy, and cleansing oneself. Regular exercise helps to clear the mental fog and restore energy. James Clear articulates this idea succinctly, noting that "five good minutes of exercise will reset your mood." Dispelling common myths, the idea that exercise only counts if it's intense and long is challenged. Consistency in movement, rather than intensity, is associated with faster development of self-respect.
Making Movement Essential Shows Self-Respect and Health Commitment
Even Simple Activities Like Walking, Stretching, or Lifting Weights Offer Benefits
Lewis Howes cautions against the unsustainable approach of ...
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Physical Health and Movement
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Counterarguments
- While consistency in exercise is important, intensity also plays a role in achieving certain fitness goals, such as improving cardiovascular health or building muscle strength, which may require more intense and sustained workouts.
- Some individuals may find that longer, more intense exercise sessions are more effective for stress relief or for achieving a state of flow, which can also contribute to emotional well-being.
- The idea that brief bouts of exercise can reset mood and restore energy may not apply to everyone, as individuals can have different responses to exercise based on their fitness levels, mental health status, and personal preferences.
- While moderate, regular activity is beneficial, it may not be sufficient for everyone's health goals; some people may require specific exercise regimens to address health issues or to reach performance objectives.
- The assertion that committing to intense daily workouts and restrictive diets is unsustainable may not consider the varied capabilities and motivations of individuals; some people may thrive on such routines with proper gu ...
Actionables
- Integrate movement into your daily chores by setting a timer for mini-activity breaks. For example, if you're doing laundry, use the time between switching loads to do a set of squats or wall push-ups. This turns a mundane task into an opportunity for movement and can help you stay consistent without feeling like you're carving out extra time for exercise.
- Create a 'movement jar' with slips of paper that each have a quick, simple exercise written on them, such as '10 jumping jacks' or '30-second dance party'. Whenever you have a spare moment or need an energy boost, pull out a slip and do the activity. This randomizes your movement, keeps it fun, and ensures you're getting a variety of exercises throughout the day.
- Use commercial breaks or short pauses ...
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Emotional Awareness and Regulation
Lewis Howes discusses the vital role of emotional awareness and regulation in maintaining mental health and building resilience.
Prioritizing Emotions Helps Prevent Burnout and Builds Self-Understanding
Lewis Howes underlines the importance of checking in with your emotions, arguing that this practice is as crucial as reviewing your to-do list. He explains that few people track their inner state, and this neglect can lead to negative outcomes when emotions are ignored. According to Howes, the awareness of emotions is a safeguard against burnout and disconnection from oneself.
Name Emotions Without Judgment to Process and Regulate Healthily
Howes suggests taking moments throughout the day to ask, "What am I feeling right now?" and to name the emotion without judgment or an immediate attempt to change it. This simple act of naming helps in processing and regulating emotions in a healthy manner. Most people, as he notes, do not learn how to regulate emotions unless guided by aware parents or mentors.
Emotional Regulation Key For Resilience, Self-Awareness, and Relationships
Emotional regulation isn't just an internal tool; it has far-reaching implications for resilience, self-awareness, and the ability to foster healthy relationships. High performers, Howes mentions, are adept at managing their emotions rather than dismissing them.
Pause to Identify Emotions Throughout the Day to Prevent Negative Spirals
Howes recommends pausing at least once a day to identify and articulate emotions, a practice that can prevent these emotions from causing deeper issues such as burnout, frustration, or negativity later on. Gratitude, in particul ...
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Counterarguments
- While emotional awareness is important, it is not always feasible to prioritize emotions over pressing tasks, especially in high-stress or emergency situations where immediate action is required.
- Some individuals may find that constantly checking in with their emotions can lead to over-analysis or increased anxiety, rather than preventing burnout.
- The effectiveness of naming emotions without judgment may vary from person to person; some may require more structured approaches to emotional regulation.
- The assumption that most people do not learn emotional regulation unless guided by aware parents or mentors may overlook the capacity for individuals to develop these skills on their own or through other means, such as therapy, self-help resources, or life experiences.
- Emotional regulation is a complex skill that can be influenced by a variety of factors, including biological, psychological, and social elements, and may not be as straightforward as suggested.
- The idea that high performers are adept at managing emotions could perpetuate a stereotype that emotional struggles are synonymous with poor performance, which is not always the case.
- The recommendation to pause and identify emotions throughout the day may not be practical for everyone, particularly those with demanding schedules or in environments that do not support such practices.
- The emphasis o ...
Actionables
- Create an "emotional check-in" alarm to remind you to pause and assess your feelings throughout the day. Set multiple alarms on your phone or watch at different intervals, like mid-morning, after lunch, and in the evening. When the alarm goes off, take a moment to identify and label your current emotions, noting them down in a journal or a note-taking app. This practice helps you become more aware of your emotional patterns and triggers.
- Develop a "gratitude jar" where you write down one thing you're grateful for each day on a slip of paper. Find a jar or any container you have at home, and place it somewhere visible. Every day, take a moment to reflect on something positive in your life, write it down, and drop it in the jar. This visual and interactive method makes the practice of gratitude tangible and can serve as a physical reminder of the good in your life, especially on challenging days.
- Pair up with a "feelings buddy" to share and discuss your emotio ...
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Boundary-Setting and Priorities
Lewis Howes discusses the necessity of creating boundaries to safeguard time and energy, aligning day-to-day actions with long-term aspirations for personal growth and fulfillment.
Setting Boundaries Around Your Time and Energy Protects Your Resources and Aligns You With Your Values
Howes highlights that exhaustion often comes not from having too much to do but from spending time on unimportant tasks rather than on what brings joy. He urges individuals to be aware of how they use their time and energy and to shift their focus more towards activities they enjoy. Setting boundaries ensures you decide how your time and energy are used, he says.
Declining Unhelpful Requests Reclaims Peace
Asserting that boundaries are about staying connected to oneself rather than pushing others away, Howes notes that simple actions like not reaching for your phone first thing in the morning reclaim personal headspace and help prioritize one’s own needs. He argues that a clear and calm boundary can reclaim peace and signal that "I matter too." Employing evening routines like prayer, gratitude practice, and putting phones away can aid in setting effective boundaries.
Honor Your Needs: Avoid Guilt and People-Pleasing for Long-Term Wellbeing
The importance of setting boundaries to avoid guilt, conflict, and ultimately resentment is underscored. Protecting o ...
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Counterarguments
- Setting boundaries might sometimes be perceived as selfish or uncooperative by others, especially in cultures that value collectivism over individualism.
- The concept of what is "unimportant" can be subjective; tasks that seem unimportant to one person might be critical to another, and vice versa.
- Some individuals may find joy in spontaneous or unplanned activities, which could be limited by strict boundaries.
- In certain professions or life stages, such as parenting or healthcare, the ability to set strict boundaries around time and energy can be challenging or impractical.
- The advice to avoid phone use in the morning may not be applicable to everyone, as some people may need to use their phones for important communications or as part of their morning routine.
- Evening routines that work for one person may not be as effective for another due to individual differences in lifestyle, preferences, or responsibilities.
- The recommendation to say no to activities that lead to resentment might not always be feasible, especially in professional settings where certain task ...
Actionables
- You can create a "boundary blueprint" by sketching a simple chart of your weekly schedule, highlighting times reserved strictly for self-care and personal growth activities. This visual representation will serve as a constant reminder to respect your own time boundaries and help you avoid overcommitting to activities that don't align with your long-term goals.
- Develop a "joy audit" practice where you spend a week noting down how each activity makes you feel, categorizing them into "energy-giving" and "energy-draining." At the end of the week, analyze your findings and plan to replace or reduce the energy-draining tasks with those that bring you joy, thus using your time and energy more intentionally.
- Initiate a "no-commitment day" once ...
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Goal-Setting and Vision
Achieving personal growth and success demands more than mere intentions; it requires a series of intentional, daily actions that accumulate over time. Lewis Howes, alongside other experts, offers insight into effectively setting and pursuing goals by focusing on vision, habits, and self-reflection.
Daily Revisitation of Core Values, Goals, and Vision Ensures Alignment and Motivation
Engaging with one's long-term vision on a daily basis is essential to remain aligned with core values and stay motivated. Lewis Howes urges listeners to make time every day to reflect on their goals and vision, pointing out that success hinges on specificity and consistency. Daily check-ins help keep people from becoming misaligned or bogged down with meaningless tasks.
Connect With Purpose and Future Self For Clarity and Drive
Howes and James Clear emphasize the importance of having a clear vision and continuously focusing on self-improvement. By regularly feeding the mind with positive information, individuals can shape their confidence and expectations for their lives. Howes stresses establishing daily standards for self-care, which includes regular self-reflection and goal setting. Clear elaborates that by focusing on habits each day, individuals can keep grounded in the present while also forming a vision for their future selves.
Track Your Trajectory and Growth to Maintain a Positive Mindset
Maintaining a positive mindset is crucial for growth and can be achieved by tracking one's trajectory and celebrating even the smallest of wins.
Celebrate Small Wins to Boost Momentum and Self-Belief
Acknowledging daily achievements is vital in building momentum and reinforcing self-belief. Lewis Howes advocates for reviewing one's actions at the end of each night and asking what was done well and what lessons were learned. This practice keeps the focus on accomplishments and growth rather than dwelling on past mistakes.
James Cl ...
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Counterarguments
- While daily actions are important, it's also necessary to recognize that flexibility and adaptability are key to success. Rigidly adhering to a set of actions without considering changing circumstances can be counterproductive.
- The emphasis on daily reflection and goal setting may not suit everyone's lifestyle or personality. Some individuals may find success with less frequent, but more intensive, planning sessions.
- The idea of connecting with one's future self for clarity and drive assumes that individuals have a stable and clear vision of their future, which may not always be the case.
- Constantly feeding the mind with positive information could potentially lead to a lack of critical thinking or awareness of real challenges and negative aspects that need to be addressed.
- The concept of celebrating small wins is beneficial, but it's also important to recognize and learn from failures, as they can provide valuable lessons and opportunities for growth.
- The focus on tracking and celebrating incremental improvements might lead to overlooking the need for occasional significant leaps or breakthroughs that can be crucial for success.
- The notion of improving by 1% e ...
Actionables
- You can create a "Future Self" journal where each day you write a letter to your future self, detailing the actions you've taken towards your goals and the small wins you've achieved. This practice not only helps you keep track of your progress but also serves as a motivational tool to visualize where you want to be and how each action contributes to that vision.
- Start a habit pairing routine by linking a new, small habit you want to develop with an established daily activity. For example, if you want to practice gratitude, you could make it a habit to think of one thing you're grateful for every time you brush your teeth. This method helps integrate new habits seamlessly into your life without feeling overwhelmed.
- Implement a "1% Improvement Board" in a visible area of your home or workspace. ...
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