Morning

Shower

I've adopted a shower routine that prepares my mind and body for the day. Use mental, vocal, and body warm-ups - as well as affirmations. Alternate between hot & cold water temperatures between each set.

Here's the routine:

  1. Mental warmup

    1. Counting

    2. Countries

    3. Alphabet

  2. Vocal warmup

  3. Affirmations

    1. Long-term

    2. Mid-term

  4. Body warmup

    1. Squats

    2. Stretch

  5. Conclusion

    1. Focus of day

Mental warmup

1. Counting pre-shower

Count to from 3-108 and back using a +1 method.

The series is increasing by adding a number 1 more than the number added to get the current last number.

3
4
6
9
13
18
24
31
39
48
58
69
81
94
108

2. Adjectives (A-Z) hot

Amazing
Beautiful
Couragous
Diligant
Elegant
Fantastic
Gracious
Humble
Invigorated
Justified
Keen
Lukewarm
Majestic
Nostalgic
Optomistic
Perfect
Quirky
Reasonable
Sensational
Terrific
Undervalued
Victorious
Wonderful
Xenophobic
Youthful
Zealous

3. Countries (A-Z) cold

Afghanastan
Botswana
Canada
Denmark
Estonia
Finland
Greece
Hungary
Iceland
Japan
Kuwait
Lebanon
Morocco
Norway
Oman
Poland
Qatar
Russia
Serbia
Turkmenistan
Uzbekistan
Vietnam
West Sahara*
Xi'an*
Yemen
Zimbabwe

4. Alphabet (A-Z and back) cold

a
b
c
d
e
f
g
h
i
j
k
l
m
n
o
p
q
r
s
t
u
v
w
x
y
z

Vocal warmup

1. Bioenergetic humming cold

Based on this technique by Elliot Hulse.

Affirmations

Focus on long, mid, and short--term goals using this format:

In a happy and healthy way, in my own perfect time, {{ affirmation }}.

Each affirmation is repeated three times.

1. Long-term hot

I'm a designer in San Francisco

2. Mid-term cold

I'm earning $x per hour as a freelancer

3. Short-term hot

I'm graduating from the University of Cincinnati

Body warmup

Count each rep with letter [skip every other letter].

Example: A, C, E, G

1. Squats post-shower

a
c
e
g
i
k
m
o
q
s
u
w
y

2. Stretch post-shower

Forward fold - lightly grasp elbows.

z
x
v
t
r
p
n
l
j
h
f
d
b

Conclusion

1. Focus of day post-shower

Exit shower, close eyes, and say the following.

The decisions I make today will affect my friends, family, children, and everyone else around me. So, what good will I do today? Today, I will {{ primary focus }}.