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My 6-Step Morning Protocol for a Better Day

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Manage episode 507854879 series 3683215
Content provided by Arthur Brooks. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Arthur Brooks or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Want to make your own morning protocol? Download Arthur’s guide to help you get started: https://www.arthurbrooks.com/6-protocols

How you start your morning sets the tone for your whole day. In this episode of Office Hours, I share the science and habits behind my “Mad Scientist” morning routine, a six-step protocol I use to lower negative affect, boost positive mood, and make mornings a time of focus and flow.

I introduce the Positive and Negative Affect Schedule (PANAS), explain why morning mood matters, and show you the research-backed habits I use to improve mine.

In this episode, I cover:

• Why your morning starts the night before with an early bedtime

• How witnessing the sunrise can help manage poor morning moods

• The reason I don’t use the alarm clock on my phone

• Why I exercise first thing

• How to build a grounding spiritual or reflective practice (even if you’re secular)

• Why delaying your morning coffee can improve focus and energy throughout the day

• The high-protein, tryptophan-rich foods I eat for breakfast

• Why you need to protect your most productive hours of the day

• Listener questions on staying compassionate while protecting yourself and whether anger is linked to unhappiness

We’d love to hear any feedback you have. Please email us at [email protected]. And please leave a review on Apple or Spotify. Thanks for listening!

Brought to you by:

AG1—Support whole body health around the clock. Get a free Welcome Kit, including a bottle of Vitamin D and 5 AG1 Travel Packs (a $76 value), when you subscribe.

The Pump Club—Finally, fitness you can trust. Join The Pump Club—created by Arnold Schwarzenegger—for custom workouts and nutrition, habit building, and community—all for 50% OFF the monthly price with the code officehours at checkout.

Where to find Arthur Brooks:

• Website: ⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠

• X: ⁠⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠⁠

• Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠

• Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠⁠

• YouTube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠

• LinkedIn: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠

• Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠

Timestamps:

(00:00) Intro

(03:02) Introduction to PANAS (Positive and Negative Affect Schedule)

(06:36) How to measure your emotional baseline and manage morning mood

(08:42) Step 1: Brahma Muhurta. The case for getting up before dawn

(13:46) Why your morning starts the night before

(14:52) Step 2: Get physical

(17:54) Why morning exercise is Arthur’s go-to for managing negative affect

(21:27) Step 3: Get metaphysical

(26:50) Step 4: Coffee time. Why you should delay it

(31:30) Step 5: Eat a tryptophan-rich, protein-heavy meal

(35:40) Step 6: Get into the flow

(38:55) Q&A: How to stay compassionate while protecting yourself

(41:38) Q&A: Is there a direct link between anger and lack of happiness

Referenced:

• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html

• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/

The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN

• Development and validation of brief measures of positive and negative affect: The PANAS scales: https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.54.6.1063

• Arthur’s PANAS quiz: https://www.arthurbrooks.com/quiz/panas

...References continued at: ⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Production and marketing by ⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email [email protected]

  continue reading

9 episodes

Artwork
iconShare
 
Manage episode 507854879 series 3683215
Content provided by Arthur Brooks. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Arthur Brooks or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Want to make your own morning protocol? Download Arthur’s guide to help you get started: https://www.arthurbrooks.com/6-protocols

How you start your morning sets the tone for your whole day. In this episode of Office Hours, I share the science and habits behind my “Mad Scientist” morning routine, a six-step protocol I use to lower negative affect, boost positive mood, and make mornings a time of focus and flow.

I introduce the Positive and Negative Affect Schedule (PANAS), explain why morning mood matters, and show you the research-backed habits I use to improve mine.

In this episode, I cover:

• Why your morning starts the night before with an early bedtime

• How witnessing the sunrise can help manage poor morning moods

• The reason I don’t use the alarm clock on my phone

• Why I exercise first thing

• How to build a grounding spiritual or reflective practice (even if you’re secular)

• Why delaying your morning coffee can improve focus and energy throughout the day

• The high-protein, tryptophan-rich foods I eat for breakfast

• Why you need to protect your most productive hours of the day

• Listener questions on staying compassionate while protecting yourself and whether anger is linked to unhappiness

We’d love to hear any feedback you have. Please email us at [email protected]. And please leave a review on Apple or Spotify. Thanks for listening!

Brought to you by:

AG1—Support whole body health around the clock. Get a free Welcome Kit, including a bottle of Vitamin D and 5 AG1 Travel Packs (a $76 value), when you subscribe.

The Pump Club—Finally, fitness you can trust. Join The Pump Club—created by Arnold Schwarzenegger—for custom workouts and nutrition, habit building, and community—all for 50% OFF the monthly price with the code officehours at checkout.

Where to find Arthur Brooks:

• Website: ⁠⁠⁠⁠⁠⁠https://arthurbrooks.com/⁠⁠⁠⁠⁠⁠

• X: ⁠⁠⁠⁠⁠⁠https://x.com/arthurbrooks⁠⁠⁠⁠⁠⁠

• Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/arthurcbrooks/⁠⁠⁠⁠⁠⁠

• Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/ArthurBrooks/⁠⁠⁠⁠⁠⁠

• YouTube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A⁠⁠⁠⁠⁠⁠

• LinkedIn: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/arthur-c-brooks/⁠⁠⁠⁠⁠⁠

• Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠

Timestamps:

(00:00) Intro

(03:02) Introduction to PANAS (Positive and Negative Affect Schedule)

(06:36) How to measure your emotional baseline and manage morning mood

(08:42) Step 1: Brahma Muhurta. The case for getting up before dawn

(13:46) Why your morning starts the night before

(14:52) Step 2: Get physical

(17:54) Why morning exercise is Arthur’s go-to for managing negative affect

(21:27) Step 3: Get metaphysical

(26:50) Step 4: Coffee time. Why you should delay it

(31:30) Step 5: Eat a tryptophan-rich, protein-heavy meal

(35:40) Step 6: Get into the flow

(38:55) Q&A: How to stay compassionate while protecting yourself

(41:38) Q&A: Is there a direct link between anger and lack of happiness

Referenced:

• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html

• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/

The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN

• Development and validation of brief measures of positive and negative affect: The PANAS scales: https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.54.6.1063

• Arthur’s PANAS quiz: https://www.arthurbrooks.com/quiz/panas

...References continued at: ⁠⁠⁠https://www.arthurbrooks.com/office-hours⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Production and marketing by ⁠⁠⁠⁠⁠⁠⁠https://penname.co/⁠⁠⁠⁠⁠⁠⁠. For inquiries about sponsorship, email [email protected]

  continue reading

9 episodes

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