What is the 20 20 rule
Morning isn't usually your friend? We can understand that at wmn. Having to roll out of the warm cozy bed in the morning to tackle the day is hard and exhausting. But usually you notice after the first successful hour of the day that it is worth it. With the 20-20-20 rule getting out of bed is a lot easier.
Self-optimization takes on whole new forms when you look at yourself Robin Sharma's 20-20-20 rule and to the 5 AM Club holds. It is incredible what a single person can do if he gets up early and obeys this rule. Do not you think? Then close your eyes and let's teach you better.
The first motto of the 20-20-20 rule: start at 5 a.m.
Yes, you've read that correctly. 5 am. Robin Sharma calls getting up early “the mother of all routines”. In his book he describes that the great battles in life can be won especially when nobody is watching. At 5 a.m. you are all alone with yourself in the world and have time to take care of yourself and your ideal daily rhythm. Even the author admits that getting up at 5 a.m. is not easy. And yet he swears by this routine.
If you knew how much work there is in it, you wouldn't call it awesome.Michelangelo
What Michelangelo is trying to tell us is clear. Everything that looks awesome at first glance involves a lot of hard work. So does the 20-20-20 rule.
The 20-20-20 rule changes your life
The 20-20-20 rule is an invention of the author and self-optimizer Robin Sharma. His book "The 5 AM Club" has already made thousands of people turn their lives 180 degrees and becoming happier and more productive in the process. How it works? By dividing the first hour of your morning into 3 time segments of 20 minutes each.
The first 20 minutes: exercise
Jumping out of bed and throwing yourself into workout clothes - that's the first part of the 20-20-20 rule. At first glance, exercise only makes us wake up and not want to fall back into bed, but it does also quite other biological side effects. This is because hormones are released that you can use in your everyday work.
- The happiness hormone dopamine: promotes inspiration, motivation, creativity and productivity.
- The stress hormone cortisol is reduced: Actually, cortisol is present in high concentrations in our body in the morning. Exercise can alleviate it.
- The happiness hormone serotonin: makes us more energetic and focused.
The second 20 minutes: self-reflection
The topic of self-care is already an important part of the daily routine for many people. However, many people tend to confuse bath bombs, face masks and fingernail polishing with selfcare. An exhausted mind needs more than that: you can only really achieve psychological stability if you actively deal with your thoughts.
Use the second 20 minutes to keep a diary and to write it down, what you are grateful for. In between, you should definitely remind yourself how satisfied you can actually be and what you have already achieved in life. This can quickly remove the dark clouds in your head.
We'll show you how to properly write a diary here. Bullet journals are perfect for this method.
The last 20 minutes: further training
Once we have reflected on what we are already grateful for and what we have achieved, we can take a look into the future. Dealing with where you want to go in life (both small and large) every morning can simplify your plans.
In order to achieve something, we shouldn't stand still, but always have to go one step further. Maybe there is a book that you always wanted to read? Maybe you want to stay up to date on global news? Pick an input every morning you want to pursue and just focus on it for 20 minutes.
Just try the 20-20-20 rule?
The new year is just around the corner. The perfect time to change our routines and improve ourselves. It won't be easy, that's true. But it will definitely be worth it.
You can order Robin Sharma's book The 5 AM Club (advertisement) here.
I joined the 5 at the club months ago and learned a lot from it. Here you can read about my experiences.
We spoke to “Millennial Therapist” Sara Kuburic about mindfulness & selfcare.
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