Morning Mastery: Transformative Self-Improvement Habits Friday Shorts S2 EP13

下面是中文！

Welcome to the Taiwanica Podcast, where we dive into practical strategies for enhancing your mornings and supercharging your day. Join hosts Eric and Anita as they explore the power of morning self-improvement habits that can revolutionize your daily routine. In this episode, discover insightful tips on cultivating a healthy morning routine:

• Ever wondered how making your bed can positively impact your mindset and productivity throughout the day?
• Curious about the science behind taking three deep breaths to kickstart mindfulness in the morning?
• Want to learn simple exercises to get your body moving and boost your energy levels before leaving the house?

Discover the surprising benefits of these habits and more, including the impact of flossing your teeth on your overall well-being. Whether you're looking to boost energy levels, enhance mental clarity, or optimize productivity, this podcast episode offers actionable insights to elevate your mornings and transform your life. Tune in and start mastering your mornings today!

****The book, 5AM Club, we recommend link is here****

早晨的成功秘訣：改變自我提升的習慣

歡迎來到《Taiwanica Podcast》，在這裡我們深入探討如何改善早晨並激發你的一天活力。加入主持人Eric和Anita，一起探索早晨自我提升習慣的力量，這些習慣可以徹底改變你的日常生活。在本集中，發現有關培養健康早晨習慣的見解性提示：

• 曾經想過整理床鋪如何積極影響你的心態和全天的工作效率嗎？
• 對於在早晨深呼吸如何啟動正念感到好奇嗎？
• 想學習簡單的鍛煉方法，可以在你離開家之前讓身體活躍起來，提升能量水平嗎？

探索這些習慣的意想不到的好處，還有更多，包括牙線對整體健康的影響。無論你是想增加能量，提高思維清晰度，還是優化工作效率，本播客節目都提供了可操作的見解，幫助你提升早晨的質量，徹底改變你的生活。立即收聽，開始掌握早晨的成功秘訣！

****這個是我們推薦的書「5AM Club」的連鎖****

Transcript

Morning Mastery: Transformative Self-Improvement Habits Friday Shorts

Eric: This is episode 73 talking about how to improve yourself in the morning. What's up everybody? My name is Eric. Welcome back to Taiwanica Podcast. We are having a great time over here today. It's such a wonderful new change that we're bringing to you which is short self improvement episodes and that's all about bringing your Friday with a fresh new idea.

That's right, every Friday from now on, Taiwanica is proud to announce that we're going to try a new activity with you, and that is to introduce to you some really great tips that we use in our daily lives. To improve your daily life things that you might not think are common or necessary But actually are habits that will lead you to success So without further ado, I'm going to introduce the lovely Anita.

Anita: Hello everybody. My name is Anita How are you guys doing? 

Eric: Oh, I think they're all doing great because they're listening to your voice Thank 

Anita: you so much 

Eric: cheesy. Ah who cut the cheese? Okay. Ah, well, that, that was me. Okay. Always you. Oh, oh my gosh. We do not, we do not need to share my cutting cheese habits at home.

Oh my gosh. That is not one of the self improvements that we are going to learn today. If you want to learn that, you can learn that at buymeacoffee. com. Okay. But how 

Anita: to fart properly. Yes. How, yes. 

Eric: There is a method. Okay. If you want to make your enemy disappear. Okay. Okay. Anyways, we're gonna dive in today.

I'm very excited about this because this was actually Anita's idea She just had a brilliant idea pop into her head and be like, hey, we really want to help everyone who listens How can we do that? Oh, 

Anita: faster. 

Eric: Guess what? There's a way that we can not only give you deep topics like we usually do but also we're gonna give you some light really Quick topics that have helped us throughout the years.

Anita: Yes, and you can easily apply [00:02:00] to your daily life 

Eric: Immediately. 

Anita: Yeah. 

Eric: Yeah. So what we're gonna start with the morning That's our focus because where do you start your day? You don't start at night, you start it in the morning unless you are an owl. Hmm. Or a night owl. Aw, 

Anita: you joke today is not, 

Eric: not landing. 

Anita: No, 

Eric: I'm falling.

Yeah, they're really bad. Gosh. Please stay on the episode. Please don't leave. Okay. I love you everyone who's listening. So. What I'm gonna say now before we start is just one more thing and that is to bring a shout out to one of our newest subscribers Actually two subscribers. The first subscriber that I want to shout out to is Debbie which is a family friend who is now our very first buzzsprout sponsor.

Thank you so much. Debbie Thank you so 

Anita: much. Debbie. 

Eric: Yes, and then we have another Sponsor who just joined our buymeacoffee. com Who I think anita should announce 

Anita: That is anita [00:03:00] Let me say that again, it's anita 

Eric: Yeah, and we we promise you it's not anita promoting herself 

Anita: Definitely not. 

Eric: It's another Anita.

Anita: Yeah, I was so surprised to to receive that this morning He sent me a screenshot like, you know, someone sponsored us. I was like What is this supposed to mean? It's like, 

Eric: did you take my credit card, Eric? Yeah, why are you doing this? What is this happening? I know you 

Anita: want to cheer me up, you don't have to do that, but apparently there is another wonderful Anita out there supporting us.

Thank you so much. 

Eric: Thank you, Anita. Thank you so much, Anita. Ah, it's such a nice thing to say. 

Anita: I know 

Eric: So now that the announcements have been proudly mentioned we are going to dive into our episode So strap in your helmets if you're riding your scooter, you probably shouldn't be listening to this. But anyways, here we go So we're going to start with number one And I am proud to be the one to announce the first one and that is simply make your bed Make [00:04:00] your bed.

Now, why is making your bed so important? Well, two things that I will mention. First one is when you are straightening out your sheet and reorganizing your pillows, you're actually doing something not only with your body when you first wake up, but you're also doing something with your mind. And the second thing is, is that you're completing a task, a very first task of the day.

Why are these beneficial, Anita? 

Anita: Because if you start getting ready before you go to bed, you make your bed, you give yourself some time to start your day organized. You start with the task of organizing things and you, at the same time, you are also doing your, your brain is doing the work like trying to put things in their positions.

You're practicing organizing things. And the first thing you get it done, and because it's easy, So easy. Everybody can do it as long as you are willing to put in the effort. You can give a very, very first sense of achievement for the day. Who doesn't [00:05:00] want it to start a day with a sense of achievement.

Like I can't 

Eric: take 

Anita: this day down. 

Eric: Getting it down, getting it down. Yes. I love it. The double D. Yeah, and then you get a sense of achievement. It's a wonderful feeling and it's like a snowball effect, right? It just after you get one, it's just kind of be looking out for the rest of them. It's like, how can I achieve another task today?

How can I be more successful here? You know, it's just it and it's been scientifically proven to actually cause you to be more successful. Just by simply making your bed. So, if you don't make your bed in the morning, now you have a reason to do so. Whoopah! All right! Now it's gonna go into number two! 

Anita: So number two will be simply just take three deep breaths before you get out of bed.

So you can choose either before or after you make the bed, but the point is you start with your day by connecting with [00:06:00] yourself. From within 

Eric: okay, 

Anita: and you can be more center throughout the day And our brain is very very fascinating They got even though when you first wake up you're like your body is not ready But your mind is ready to go because it's your brain, you decide to do. So the first thing you do will give your brain the most familiar feeling. So if you start with your day by taking 3 deep breaths you immediately practicing mindfulness. So throughout the whole day you hold on tight to this feeling... if anything that happened around you or happened to you, it's not the most ideal situation you would like to have for example the traffic, the weather, Right, but you can immediately Switch it to your center by taking three deep breaths.

So throughout the whole day, not just in the morning, but it's very important you start your day like that. But throughout the whole day, you can apply this practice by putting yourself in the center [00:07:00] place. And then you can take down all the difficulties and challenges throughout the day.

Eric: I like it because it's a very inner focus that you start with and a lot of people out there, like you said, with weather or external factors if there's just one, they can automatically be tilted to a different negative direction for the rest of the day. But if you start your day with an inward focus with these breathing, you're building resilience That resilience helps you, you know, encounter those negative things with a different perspective that might even be positive That's great.

It's wonderful I love it. Well i'm gonna dive into number three So number three is one of my favorites and that is to practice gratitude As soon as you wake up Now A lot of people think that practicing gratitude is important, and you're right. Most people think, okay, I should do it [00:08:00] at specific times of the day, and you're right.

But one of the things that I have discovered in my journey of self improvement is if you do Practicing gratitude as soon as you wake up, you are allowing your mind to be managed by you. You're the one that's actually in the control. Like, if you consider it like a wild horse, you're actually, you're the one riding the horse and it's not your mind, it's riding you.

And so, when you do this kind of practice at first it might be a little bit difficult, but if you just keep at it, you know, just like, Oh, I'm so grateful for the great sleep I just had. Oh, I'm so grateful for the weather being comfortable outside, or I'm so comfortable for these wonderful clothes that I'm wearing or, Oh, I love, I'm so grateful for my toothbrush.

Because if I didn't have a toothbrush, oh my god, you know, my breath would be so stinky. And more about that in the last one, the last of the five today. Stay tuned. It's going to be very exciting. So, gratitude has a [00:09:00] huge impact on everything that you do because as soon as you start looking through the world in a way of gratitude or a sense of gratitude, you're actually opening yourself up to things like love and joy and peace.

So I I love this one. 

Anita: That's great. Like Most of people like saying that you know, they don't have time in the morning as well the whole day. They were just kind of like try to get things done and they don't have much of hope, you can say that for the future. But if you start your day by like gratitude, you will just Be peaceful and happy and looking forward to what's going to happen at work, what is going to happen in the afternoon.

So once you switch your attitude, the whole day will just totally be different because you're not reactive. You are taking actions instead. 

Eric: Yeah, 

Anita: that's a wonderful, wonderful tip. 

Eric: Absolutely. Less reaction, more response. I love it. It's great. Well, shall we dive in [00:10:00] to Number four! 

Anita: Number four. It's very corny, like, everybody keeps on saying that, but not probably not many people are doing that, but it's very important, which is Just get your body moving.

Eric: Oh, okay, 

Anita: Especially in the morning, you know, like you don't have to like, you know, wake up Like at 4 a. m. Go to the gym pump your muscle for like two hours You don't have to do that. You know if that's not your style and don't do it But the point to get your body moving it could be something so little by just you know Doing jumping jack ten times for example.

Oh 

Eric: yeah. 

Anita: Or squat. What is that? Or doing squat for like five times. 

Eric: Oh yeah. 

Anita: Everything like some just get your body moving or you simply just do yoga like you if you don't you're not into that so intense movement just simply do yoga for five minutes or ten minutes. The point to get [00:11:00] yourself, your body moving is all throughout the whole body, you know, that your circulation start to be more active and then you will not only, because you already do like making your bed, taking a deep breath and gratitude practice.

Now it's time, you already prepared your mind and now it's your time to get your body ready. So if you keep your body moving first thing in the morning. After you do all the mind, my work, and you will totally that your mind and your body is in sync. 

Eric: Oh, yeah. 

Anita: Yeah. And throughout the whole, if you do exercise, the first thing you give your heartbeat goes up, there will be, you know, something incredible happen because your body just immediately ready.

And not only that, again, sense of achievement shows up because you do exercise. So sense of achievement gives you the dopamine and then you are ready to go. 

Eric: [00:12:00] Dopamine hit. Yeah. Get your smile on. Yes, 

Anita: you will be so happy and ready before you leave the door.

Eric: There you go. I love it. It sounds great. And that's actually true One of the things that I do out of the list that anita said is to do yoga. I'll do a child's pose And a butterfly pose, every morning to get my lower back nice and stretched out And when I do that, I realize that because my spine is relaxed the rest of the day I actually feel great in my hips and lower back area, you know, and I sit a lot at a desk. You know, I'm an office worker.

And so if I don't do those things in the morning, I definitely noticed like, I'll hear this pow or poom or ka in my lower back area. It's just like..., 

Anita: Is your body Korean? 

Eric: I don't, I don't know what's going on there. I don't, I mean, if anyone's Korean listening to this, you can tell me if those are. 

Anita: Please translate

Eric: Yes, let me know what those words mean.

But in reality, I don't know. It's just like it really just gets really tight. And so I, every day, every day I do this and no pain. [00:13:00] Throughout the whole day. It's amazing. 

Anita: Right and the movement like even though they there we've heard of things called power pose. So your body gesture is actually a factor or performance. 

Eric: That's true.

Anita: If today your body is waking up aching throughout the whole day say, you know, my lower back hurts or something like that you Genuinely just like you know, not like standing up straight.

Eric: Yeah slouch 

Anita: say you're slouching and So not only this a factor Appearance also affect your confidence because when we every time we say if we were having a Presentation the first thing is take a deep breath and stand up straight open up your shoulders, right? So throughout the whole day just get your body ready.

And for me is I like Doing high intense, high intensity workout in the morning You know do push ups or you know Like other things the only that's because I can feel the heat [00:14:00] in my body You know, that's my signal to my brains. I'm making something big. 

Eric: I'm burning 

Anita: My muscle 

Eric: I'm making my big muscles 

Anita: Yeah, and then just great feeling that you know, you're making things happen.

Eric: Absolutely 

Anita: Not physical not just physical also mental you're getting ready. Love it 

Eric: Beautiful. It's so awesome. You can tell this lady works out And this guy needs to maybe, you know work out a little bit more, but you know yoga. Ommm. It's great. All right. Well if you're still here and you're sticking around you have Very exciting news because number five is really fun and weird.

Okay. So here we go number Five! Number five is something that you probably maybe do, or maybe you think about, I should probably do this and I'd never do it. It's kind of like one of those habits where you're like here about people doing, and you're like, that's healthy. And then you never do it. 

Anita: Good for you.

Eric: Yeah, good for you. I'm proud of [00:15:00] you and you hear a certain type of doctor telling you to do it, too that doctor's a dentist even though people say dentists are not doctors. 

Anita: They are they are doctors. Come on!

Eric: They work really hard for that You know, they go to more school than doctors do it's a long time to become a dentist Yeah, can't wait to go to the dentist again.

But anyways That is simply to floss your teeth Yeah, flossing now There's something really special about flossing your teeth that a lot of people don't know and that is simply yes Of course, they help your gums get stronger And yes, they help you have less cavities and they get the food that you eaten before out of your teeth There's all these great benefits, but there's some that people don't know about and one of them is it actually Makes it less possible for you to get bad breath, which is you know, a huge plus for a lot of guys out there.

Wink, wink, nudge, nudge if you're trying to find a date... floss your teeth. Another one is simply it helps your memory. Long term memory [00:16:00] and that one people have no idea about and they don't really know the answer for that and one of the things that recent studies have shown is that the plaque or the white stuff that accumulates on your gums and your teeth actually will affect your brain.

If they're there too long and a lot of people... there's not enough studies to prove this yet, but they there's a... high chance that it is related to alzheimer's the disease that kills your memories or it eats your memories where they may become shorter or broken... alzheimer's and so, Flossing your teeth has a really high chance of reducing the risk of getting alzheimer's Keeping your memory when you're older And keeping your great smile and not having bad breath.

Anita: Yeah. 

Eric: So, this is a huge one. 

Anita: Yeah. 

Eric: Huge. 

Anita: The one thing I would like to add on to what you said is like yeah, like the germs might affect your brain, though we don't know that. The two things that we affect our brain is your gut and [00:17:00] your oral. Like a germ. Something so just try to use the most natural way to clean it. So flossing is a very very natural and very healthy for you, but some people might ask what about like mouthwash? 

Eric: Ah, mouthwash. Yeah, the surprising thing about mouthwash is it says on the bottle kills 99.999% germs 

Anita: That's too much 

Eric: And like Anita just said it's too much and the reason is because some germs in your mouth are good You Because some of the bacteria in there are helping you digest food.

Anita: Mm hmm. 

Eric: And so actually, some germs in your mouth is fine. Because technically, our bodies are full of germs. We're like a giant germ bag. I don't want to make you feel sick or gross, but the truth is, is that if we didn't have germs in our body, we couldn't survive on the planet Earth. 

Anita: Mm hmm. 

Eric: The Earth is covered in germs.

Like COVID, baby. Like COVID is a germ, you know? And so if you couldn't have all these germs in your body, you wouldn't be able to withstand stuff. Right. And so if your mouth is constantly being [00:18:00] washed, with mouthwash, alcohol, you're actually making your teeth less strong because they don't have the natural germs to protect them.

Anita: Yeah, also your brain like we said about now. So the tip is to balance out the bad germ and the good germ. So flossing your teeth in the morning, You're good to go. 

Eric: Yep. And if you really want to be a good champ, you can do it at night too. 

Anita: Aren't you supposed to do it in the night before and then also do it in the morning?

Eric: That's what I'm saying. Yeah, she's trying to qiang me and it's not working. It's okay. Alright, so those are the five morning habits that Anita and I use every single day to have a wonderful lifestyle. Anita, I think this was a very helpful episode. What do you think? 

Anita: I think I love it because those five, sorry about that.

Those five tips can definitely help you every single day. Like you just wake up an extra time. 10 minutes you can get all those things done. 

Eric: It's true. Just 10 minutes to change your [00:19:00] life. So if you wanted to try just one of them and give them a try and see how effective they are. Give yourself a little bit of time to see the results, I would say about two months if you do it every single day for two months.

I'm challenging you, you know 60 days, Of doing this and try to see how life is different from day one to day 60. 

Anita: mm-Hmm.

Eric: if you can keep that kind of routine, oh man. You're gonna be a completely different person just with one of these, you know, if you do all of them. Wow. Great. And the last thing I just wanted to recommend here as an ending of this wonderful episode is a book that Anani and I both read to really encourage us to change our morning habits.

And that was the 5 a. m. Club. It was a wonderful book by Robin, I forget his last name but irregardless, I will set, put it in the link in the description down below for you to check out yeah, and we really hope that you enjoyed today's episode. 

Anita: Yeah, we hope you enjoyed today's episode. 

Eric: Yes.

Thank you, Anita. 

Anita: You're welcome. 

Eric: And as a final note, [00:20:00] we want you to know that we are now about to publish our brand new website. If you're excited to hear more news about that, check out our Instagram when it is ready to go. Alright, and hope you enjoyed today, and we'll see you in the next episode. 

Anita: Bye bye!