Katie Knutson + 3-Year-Old Son’s Morning Routine

Sun Rising over Sea of Fog

With a passion for personal growth and sharing practical information with those who seek it, Katie Knutson began this site as a means to disseminate knowledge in a way that’s both easy to absorb and even easier to implement.

Referenced from the wisdom of countless dynamic leaders in all fields over the course of several years.

Katie Knutson + Son's Morning Routine

WAKE UP

  • MEDITATE before thought process begins
  • EXPRESS GRATITUDE/APPRECIATION
  • VISUALIZE highlights for day/year/life
  • DRINK WATER – a tall glass or two!
  • STRETCH IN BED
  • JOURNAL/ PLAN DAY/ READ until…


    CHILD WAKES UP

  • MORNING WORDS, SNUGGLES, HUGS
  • APPRECIATE WORLD, DAY, LIFE, GIFTS
  • MAKE BED
  • BATHROOM ROUTINE
    • Use Toilet
    • Wash Hands
    • Brush Teeth
    • Wash Face
    • Apply Lotion
  • HOT WATER FOR MAMA, WATER OR MILK FOR CHILD
  • PREPARE BREAKFAST
  • CLEAN KITCHEN
    • Put Away Dishes
    • Wipe Surfaces
    • Sweep Floor
  • TAKE VITAMINS
  • YOGA/TABATA
  • DRINK MORE WATER
  • SHOWER IF NECESSARY

Elements of Vishen Lakhiani’s Morning Routine

iceland sun

Vishen Lakhiani escalated from meditation instructor to leader in a call to change education for all ages and people, while sharing his and others’ wisdom along the way.

Referenced from Mindvalley’s blog:
How to Design Your Perfect Morning Routine (7:28)

3 Powerful Elements of Vishen Lakhiani's Morning Routine

PREPARE KIDS FOR SCHOOL

  • MEDITATE
  • MINIMUM EFFECTIVE DOSE EXERCISE
    • Total Transformation – Christine Bullock (7 min) or
    • Kettlebells (5 min) or
    • Tabata (20 sec. intense exercise + 10 sec. rest) x 8 = (4 min)
      • Push-ups or
      • Squats or
      • Burpees
    • With a Really GOOD Playlist
      • Kanye West
      • Eminem
  • NUTRITIONAL SUPPLEMENT SHAKE
    • Base – GNC Chocolate Shake or JJ Virgin’s “All-in-One” Vanilla Shake
    • Water, Ice
    • Superfoods – mix & match
      • Moringa Leaf
      • Broccoli Sprout
      • Lemon
      • Wheatgrass
      • Camu Camu
      • Chia Seeds
      • Brain Octane/Coconut Oil

Morning Routine of Brain Coach and Memory Champion Jim Kwik

sunrise breaking through clouds

Renowned memory and speed-reading expert, Jim Kwik trains extraordinary people to enhance their own powerful brains.

Jim Kwik's Ideal Morning Routine

 WAKE UP

  • REMEMBER DREAMS to notice how your subconscious was processing and integrating data from day
  • MAKE BED to start (and end) day with a WIN
  • DRINK WATER, TAKE PROBIOTICS & SUPPLEMENTS
  • DEEP BREATHING EXERCISES to fully oxygenate the mind & body
    • Box Breathing
    • Alpha Breathing
    • Wim Hof’s  Method
  • MEDITATE (20 min) to calm mind and listen
  • MOVE BODY (2 min) to get heart beating
    • Calesthenics
    • Burpees
    • Crunches
    • Jumping Jacks, etc.
  • COLD SHOWER to reset nervous system and reduce inflammation
  • BATHROOM ROUTINE to clean & prepare body
  • BRAIN TEA
    • Gotu Kola
    • Ginkgo Balboa
    • Lion’s Mane
    • MCT Oil
    • fatty acids, etc.
  • JOURNAL to express ideas & gratitude
  • ORGANIZE DAY & PRIORITIES
    • TO-DO LIST – What do I want to accomplish today?
      A GREAT Day = 3 Big Business Accomplishments + 3 Big Personal Accomplishments
    • TO-FEEL LIST – How do I want to feel today?
      “A lot of who we are is our states and emotions, and I think I don’t want it to be just where I happen to feel a certain way by accident, but it’s by design!”
      • Love
      • Curiosity
      • Bewilderment
      • Connection
      • Gratitude
    • TO-BE LIST – Who do I want to be today?
      • Partner
      • Friend
      • Leader
      • Teacher
      • Coach
  • READ (20-30 min)
  • BRAIN SMOOTHIE
    • Water
    • Blueberries
    • Avocado
    • Leafy Vegetables
    • Almond Milk
    • Eggs
  • BRAIN TRAINING
    • KwikLearning.com

REALLY START THE DAY!!

Focus first on the biggest or most difficult task or one you really don’t want to do.

Manage your priorities daily.

Intuition Basics for Beginners

White Doors

Teachers:

  1. Teal Swan
  2. Sonia Choquette  
  3. Jeffrey Allen
    Practice: Try a few of the options below to become better attuned to your intuitive voice.  Once you master answering the questions “correctly” and responding accordingly, try relying more on feels than on thoughts.

Reflections:

  • Ask (without interference from thought): “What would someone who loves themselves do?” for every decision you must make, no matter how small.  Teal Swan recommends doing this for a full year to make it habitual and to become more aware of the changes in your body with each possibility.
    •  An answer should immediately flash into your mind.  This is the correct response.  Do not think about it– you are not asking your mind for the solution.  If no answer comes, try asking again later after fully clearing your mind and refusing to think about the possibilities.
    • This is a great first step to begin to notice how different choices affect how your body feels when debating between different outcomes and to notice the results from making intuitive but possibly “unlogical” choices.
  • Practice following your intuition.  Then see what happens when you don’t listen to your inner voice.
    • Jeffrey Allen recommends doing this only in seemingly less important decisions ie. taking a different route to work.
  • Speak out loud in present or past tense one possibility (ex: I took a year off to study abroad).  What changes do you notice in your body?  Does it excite you or make you feel anxious?
    • Now speak the alternative (ex: I continued school to finish a year early).  How does this statement make you feel in comparison?  Does one possibility make you feel more energized than the other?

Next Practices

  • Notice where in your body you feel tension when deciding between possibilities (chest, heart, legs, etc.).
  • Imagine choosing one particular path, how does it feel?  Then imagine how you’d feel on a different path.  Which possible future feels better for you?

Life-Changing Books on Mindfulness and Personal Development

books on a shelf

The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

For a mindfulness beginner, this book has the power to be truly life-changing. There is so much enlightening information in this book; every time you read it, new details will pop out depending on where you are in your journey and what you need to hear. Buy this book, reflect on its wisdom, embrace living in the moment, read it again, and share with others.

The Untethered Soul: The Journey Beyond Yourself by Michael Singer

Many meditation instructors remind us that quieting the mind is less important than simply noticing when the mind has wandered. As Singer points out, once you are aware of this voice, you can observe it in a different light and remember that you are not your thoughts.

Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn

Another beautiful must-read for beginners as an introduction to the benefits of mindfulness. Not only will this book help you to better appreciate the world around you, but it will also help you to enjoy life with less worry and judgment as those are two results of an overactive mind.

The Code of the Extraordinary Mind: 10 Unconventional Laws to Redefine Your Life and Succeed on Your Own Terms by Vishen Lakhiani

Another truly insightful book with so much wisdom to share that it simply cannot be summarized. Take notes as you go and look forward to reading it over and over again.

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn

An introductory book on meditative therapies with alternative approaches for reducing stress and overcoming bodily pains.

A New Earth: Awakening to Your Life’s Purpose by Eckhart Tolle

Once you’ve read The Power of Now, check out Tolle’s more recent book. This book is slightly more advanced but just as powerful.

Autobiography of a Yogi by Paramahansa Yogananda

Want to be amazed by the abilities of those who have been practicing mindfulness for years while discovering the narrator’s own journey towards Enlightenment? This is an ideal story to listen to in audio format as you may be less inclined to take notes and more excited to simply listen and enjoy.

The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo

This book is such a quick and informative read that no summarizing is necessary. Follow Kondo’s beautiful advice for appreciating and removing possessions that no longer serve you or bring you joy. Expand upon this wisdom to graciously remove all clutter from your life, whether it be physical items or outdated beliefs.


If you are considering purchasing one of these books, please use the links above as that will provide us with a small proportion of the sale (at no extra cost to you) so we may continue to share free information with all who need it. Or simply add the books to your personal reading list and acquire them when the time feels right.