I want to talk a little bit about daily routine. Because if you look at the world's most highly effective people, in every case, they have a daily routine. This is really important. They have created new habits that they use continually to achieve high sustained performance all of the time. And high performers always do things in a different way from poor performers. So by creating new habits, creating new habits that counteract all the bad habits, is fundamental to their sustained success.

And after all, we only get 24 hours in a day. So if you want to achieve far more than most people, then you really must start doing things differently and the only way you can get more done each day without experiencing additional Stress is to create a daily routine which you religiously stick to. For example, most people are at their most creative first thing in the morning. Therefore, for most people the morning should be reserved for making rapid progress towards your goals. And by blocking out time before you have any other distractions is the key to great success. So by just by switching off your phone, avoiding checking your email as well as social media, it's vital if you're to make consistent, steady progress towards your goals each day.

And even just avoiding looking at email before 11am means that you can make huge progress every single day of the week. For example, if you're a writer, if you just spend two hours each morning writing, you could easily write a book within a single month. absolutely possible. So, creating a daily routine, which includes your main priorities for the day is really, really important. So let's look at creating a daily productivity plan. It's very important to block out time for specific important activities like I just mentioned.

And a great way to make sure that you are consistently taking action towards your goals is to create a daily productivity plan. And you can create this plan at the beginning of each day, or at the end of the previous day for the next day. So to create your daily productivity plan, just take a piece of paper along the top of the paper, write down the names of the three most important goals or projects that you're currently working towards. And under each project name, rise up to five things that you absolutely must do today. That will progress you towards that goal. Then you need to write out the names of the people that you need to contact today that will help you to progress your goal.

These are the people that you absolutely must contact no matter what. You also need to write out a list of the people from whom you need something today so that you can make progress. Finally, at the bottom of the page, you need to write out your priorities for today, those things that you absolutely must get done today. Now, by creating a daily productivity plan like this, you will definitely make a lot more progress very, very quickly. And you'll also feel better about yourself because you'll be energized and you'll be empowered. Because you'll start seeing real progress and this is really, really, really encouraging.

Now, please never underestimate the power of this very simple and straightforward strategy. It actually enabled me to write a best Within only a few months, and if you're not already creating a daily productivity plan, it can definitely enable you to become far more successful than you've ever been before, and make quick progress towards all your goals. Now, let's talk about exercise because this is really important. setting time aside each day to take exercise will help you become far more productive in every way. Even just getting up from your desk for a couple of minutes every hour to stretch your muscles can have great effect on your focus and your energy levels. And it can increase your energy and focus, you can get a lot more done and a lot more quickly and far more easily because when your mind is crystal clear, amazing things will become possible for you.

But on the other hand, if you generally feel quite sluggish a lot of the time then there's very little you can achieve How we feel has a dramatic effect on what we can do. So, even just getting up from your desk every hour, and taking gentle exercises like Qigong, as well as more strenuous exercises a few times a week can have enormous effects on how quickly and how easily you become empowered, happy and successful. Also, what you eat is really, really important and how much water you drink. Are you eating food that gives you energy, lifeforce and clear thinking? Or are you poisoning your body with all sorts of food and drink that literally saps your energy and makes you feel groggy? Now, only you can answer this, but it's something to consider very, very deeply.

After all, we only get 24 hours each day. And if you want to become outrageously successful and achieve everything you truly yearn for in life, then it is really important. You seriously consider improving your overall energy, vitality and clarity of mind in every way that you can. And when you do this, you'll make more progress than you could ever imagine. What was difficult before now becomes easy, and you'll have a renewed energy and enthusiasm for life. Exercise gives you clarity of mind.

It gives you a faster ability to think, and it gives you more energy and far greater efficiency. Now, a moment ago, I mentioned the importance of regular two to three minute breaks from your work throughout your workday. And ideally, you should take a break every 45 to 90 minutes and either walk around for a couple of minutes or do some gentle exercises. And this will mean that you can return to work with more energy, more clarity of mind and even greater focus Because, and science tells us that for most people, our ability to focus only lasts about 90 minutes. So try not to go beyond the 90 minute focus window if at all possible. And a great way to do this or a great way to remind yourself to do this is to set a reminder on your phone to ring every 90 minutes.

And one type of exercise that will really invigorates you, is to do simple Qigong exercises. And it's very, very straightforward to do this. And there are six phases to this Qigong exercise, but they're really easy to understand and it's very quick to do each one of them. So firstly, you make both of your hands into a cup shape, and you lift your left leg off the ground, and you tap with both cupped hands on each side of your ankle at the same time. Gradually, keep tapping Your Way up both sides of your leg up to your knee and right the way up your leg to the very, very top. And the whole process should take only around 10 to 15 seconds, so you don't need to go too slowly.

Next to swap over and do exactly the same for your right leg. And phase two of this exercise is when you have completed this cup, your right hand and hold your left arm straight out in front of you, with your palm pointing downwards. Now, start tapping with your right cupped hand, starting at the fingers of your left hand working your way up your arm to your shoulder and also the back of your shoulder. So you do this over approximately a 22nd period. And then you swap over and do exactly the same with your right arm. You hold it out straight in front of you.

And with your left hand cupped, start tapping at your fingers and over a 22nd period gradually make your way up your arm to your right shoulder and the back of your right shoulder. So that's phase two. Now in phase three, you stretch your left arm out again in front of you, and with your right hand cup, gradually tap from your waist, up to under your arm over about a 15 to 22nd period. So that's you tap from your waist gradually up the left hand side of your torso up to your your left under arm over 15 to 22nd period. And next you swap over and do exactly the same for the right hand side of your body. You hold your right arm, stretch outward, Pam face down and start tapping from the waist gradually up to your underarm over a 15 to 22nd period and phase four of this exercise.

You cup both hands once again and tap them over your kidneys, over your kidney in your lower back area for About 10 seconds. And next you bounce up and down on your toes for about 10 seconds, becoming aware of the new energy in your body, the new additional energy in your body. And finally, stand straight with your legs gently parse and breathe in and out rapidly through your nose for about 20 seconds. This whole series of Qigong exercises really does only take two to three minutes, but it gives you a lot more energy and renewed focus and even greater clarity of mind. And if you keep this up throughout the day, it can have enormous effects on your productivity, your enjoyment of your work, and how quickly you reach all of your goals. But I need to warn you here, one of these exercises involves standing on one leg, which may not be suitable for you if you have poor balance or if you're overweight or if you suffer from Any condition that makes this exercise a risk for you.

Likewise, the breathing exercise that I just shared with you may make you feel a bit dizzy or lightheaded. So it should also be practiced with caution and done very gently at first, and I am not a doctor, and you should always consult a medical professional when considering any new exercise routines. So let's look at strategies for avoiding distractions. I know that I've said this before, but I really need to repeat it again because it's so important to your success. If you want to operate at a higher level of performance than you've ever done before, then you absolutely need to manage the distractions that go on around you. For example, if you work from home then this may include locking your office door for the first part of each day.

So you aren't disturbed by Your kids or loved ones. And of course, if you do this, then it's important that you tell them why you're going to be doing this from now on, obviously, but probably the most important thing of all is to completely eliminate all distractions until mid morning or until you have completed at least two hours of productive work. So please do make sure you do this by turning off your phone, closing down social media and don't even look at your email until the creative part of your day has been completed.