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“We are what we repeatedly do. Excellence, then, is not an act, but a habit”
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- Aristotle
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table of contents
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Welcome to the ebook!
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Before we get started
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Step One: Early rise
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Step Two: Smile
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Step Three: Bed Stretches
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Step Four: A Mindset Of GraHtude
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Step Five: AffirmaHons
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Step 6: VisualizaHon
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Step 7: Movement
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Step 8: The Mirror Exercise
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Step 9: Nourishing your mind
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Step 10: Water
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Step 11: The Winner’s breakfast
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STEP 12: Create your own morning ritual!
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Final thoughts from Keith
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ritual is just a small part of what I’ve discovered, but it’s a
criDcal piece of my new approach to life.
Welcome to the ebook!
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This is the morning ritual that changed my life.
I've created my blog - and this book - for one reason: to
share with you what I’ve learned, in the hope that you’ll
benefit in the same way I have. If you draw just one piece
of value from what I’ve done here, then this ebook will be
worth it.
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Hi, I’m glad you’re here. My name’s Keith and I wrote this
guide to share something important with you, so that you
can benefit in the same way I have.
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Some Dme back, I started a journey of personal evoluDon
and development. I made a simple commitment: to
devote one hour each day, for 90 days, to acDvely
improving myself.
I only hope this free guide can begin to repay you for the
Dme and aMenDon that you’ve given to me. Here’s to you
and to designing your ulDmate existence.
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PS: If at any point while youʼre reading this guide you
have any quesDons or thoughts, I’d love to hear from
you. You can leave a comment on my blog at
www.redesignmyexistence.com or shoot me an email at
[email protected].
Hundreds of days and thousands of hours later, this has
become a new way of life for me. And I've learned some
preMy epic things along the way, some of which I’m
about to share with you now.
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I’ve read tons of books and completed dozens of courses
to find the greatest informaDon and tacDcs to help me
become the very best version of myself. My morning
OK, down to business. It’s Dme to reveal the 12 Step
Morning Ritual For Greatness.
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intro
Before We Get Started
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Before we get started
In this way, rituals help you to build new behaviours. A
morning ritual is one of the most powerful of all.
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Do you want to wake up moDvated, enthusiasDc and
ready to seize the day ahead of you?
Here’s why.
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If your answer is ‘yes’, then this eBook is for you. I’ve
personally pracDced the rouDne I'm about to share with
you, and it delivers results. I’ve gained so much in terms
of my energy levels, my outlook and my a`tude. I’ve
become sharper, more producDve, more confident and
more paDent. Put bluntly, I feel that this rouDne has
turned me into an unstoppable force of nature. And it will
do the same for you.
During the first hour of being awake, our minds are like
sponges that will readily soak up any informaDon and
direcDon we provide.
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So it's your responsibility to nourish your mind during this
'golden hour', by giving it the most inspiraDonal and
valuable instrucDons possible.
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The ‘golden hour’ should become the rudder of your day
and the thoughts with which you flood your mind in the
first hour of the morning, will influence how you think,
feel and act for the rest of the day. This first hour is Dme
you must invest in yourself - and it must become the
home of your morning ritual.
WHY A RITUAL?
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A ritual is a set of simple instrucDons, that you repeat
consistently in order to get a specific result.
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I first learned about the golden hour by reading Brian
Tracy’s material. I highly recommend you immerse
yourself in his audio program called The Psychology Of
If you do, you will see results without any quesDon. But
you need to commit to doing it. The ritual only works if
it's carried out daily and with passion.
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Achievement.
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So are you ready to make that commitment? Ok then,
let's begin.
I have this one constantly on in my headphones. Life
changing stuff.
My second recommendaDon from Brian Tracy is his
book Maximum Achievement: Strategies and Skills That
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Everything that you've created in the outside world, you
first created on the inside. All of your accomplishments
in the external environment, started first within your
mind. Being aware of this very fact already puts you
ahead of the game. You have zero control over the
things that occur outside of you, in the external world.
Will Unlock Your Hidden Powers to Succeed.
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So much inspiraDonal informaDon in it, a must read.
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A COMMITMENT FROM YOU
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So here's what you need to do before you take even the
first step in the ritual.
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But you have total and complete control over your
internal thoughts, beliefs and processes.
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And this is where you will harness your power.
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You need to make a commitment, right now, to follow the
morning ritual I’m about to reveal for at least 30 days
straight.
Life's a game, the ulDmate game. So why not set yourself
up to win? This ritual will give you everything you need to
know to set each day up for opDmal success. It will help
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you operate at the highest level possible and will give
you the ulDmate edge.
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Immediately, it will change your a`tude and outlook on a
day to day basis. In the longer term, true power will
manifest as new habits and beliefs are embedded in your
mind to help you achieve everything you wish.
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the first step
Early Rise
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Step One: Early rise
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SDll with me? Good, that's the hardest part out of the
way. But remember, you absolutely have to become an
early riser in order to gain the advantages above and to
operate at the level you need to. This will fuel everything
else that follows.
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Waking up early is at the heart of your new morning
ritual.
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It’s the fundamental element on which the rest of the
rouDne is based and has a number of proven advantages
- it increases producDvity, sDmulates your mental state
and improves your quality of sleep.
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So set yourself THE 6 AM CHALLENGE and drag your
ass out of bed:
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“I will wake up at 6 a.m. and get out of bed regardless of how
Bred I feel for the next 30 days straight.”
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Waking this early might seem hard but it becomes easy,
trust me. I’n fact, I’m now ge`ng up at 4.30 am to focus
on personal projects and exercise. You will get there, just
be consistent.
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the second step
Smile
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Step Two: Smile
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Smiling as soon as you're awake contributes towards a
posiDve outlook on life. First, it reminds you to be HAPPY
and APPRECIATE the fact that you’re alive – it’s an act of
graDtude.
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So it’s 6 am and you’ve just woken up (well done). What’s
the very next thing you do as part of your killer morning
rouDne?
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Second, it engages your physiology, which changes your
state and puts you in the correct frame for the day
ahead.
You SMILE.
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Probably sounds kinda cheesy and is possibly the last
thing you feel like doing aner just opening your eyes, but
smiling is an exercise in happiness.
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By smiling before you’re even fully awake, you are
literally starDng your day by ‘working out’ your happiness.
Even if it's not enDrely genuine at first you should fake it
Dll you make it. A smile releases endorphins to create
happiness signals that surge through your body and brain
and convince your inner self that you’re happy, confident
and saDsfied.
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the third step
Bed Stretches
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Step Three: Bed Stretches
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That’s right, these are stretches you do in your bed
before ge`ng up. They help to get your circulaDon going
and adrenaline flowing. No jump cables needed.
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Bed Rolls. Bring your knees to your chest and roll back.
Working your spinal erectors feeds them the oxygenated
blood they need.
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Heart Starter. Pull one knee to your chest. Repeat on
the other side. Stretching your like this triggers abeMer
wake-up call than your alarm clock.
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Core Ac2vator. Raise your hips slightly and engage your
core. With your blood moving you’ll feel up for anything.
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the fourth step
A Mindset Of Gratitude
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As you answer these quesDons, it's hugely important to
do so with real passion aMached to your response:
Step Four: A Mindset Of Gratitude
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Next step in your ritual is to ask yourself a number of
powerful quesDons that help you to create a sense
graDtude for everything posiDve that exists in your life.
StarDng your day with the emoDon of graDtude is
tremendously beneficial. InsDlling a sense of gratefulness
for what you have, what you've achieved and for the Dme
you live in will fundamentally shin your outlook and
a`tude.
What am I grateful for?
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What am I proud of?
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What am I excited about?
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What am I looking forward to?
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Who do I love?
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This is a simple exercise, but goes deep and can become
almost meditaDve or spiritual.
Who loves me?
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Start each morning by asking yourself a series of
quesDons that will put you into a state of being grateful. I
ask the following quesDons of myself every morning as I
shower.
It is criDcal that you answer these with passionate feeling
and emoDon aMached.
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To do this, change your physiology (stand tall, chest out,
deep breaths) and think 'why?' in relaDon to each
quesDon.
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Why am I grateful? Why am I proud? This is a sure fire
method for kick starDng your day with a powerfully
posiDve a`tude towards your place in the universe.
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the fifth step
Affirmations
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Step Five: Affirmations
Pu`ng them in the posiDve and present tense is criDcal this programs your subconscious to perceive them as
having already been achieved.
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Now we're into the real meat of the ritual. AffirmaDons
have been huge for me. They're geared towards
manifesDng true change in your life and can be anything
you want them to be.
If we're working to the assumpDon that you are what you
think, then life truly stems from your thoughts. And
affirmaDons help to purify these thoughts.
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Again, aMaching emoDon to these affirmaDons is
important - your subconscious mind cannot differenDate
between something that's vividly imagined and
something that's actually happened.
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Here are some of my own affirmaDons:
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They're a proven method of self-improvement that have
the ability to actually rewire your brain. I've found
affirmaDons to be the most powerful part of this ritual.
This is my reality, everyone else is a guest.
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I don't care what any one else thinks of me.
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So how do you apply them? Well, the affirmaDons you
choose must be posiDve, present tense statements about
the things you wish to aMract into your life.
My respect and approval have to earned.
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Me, and whatever I am doing, are are always the best things
going on.
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This is my house, I own this territory.
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I live on the edge of what is humanly possible.
value of affirmaDons to be undeniable. I've noDced them
manifest at key moments in my life, through my acDons
and a`tudes.
This onen happens in an instantaneous and automaDc
way - the belief rushes to the surface without me having
to consciously think about it.
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I live my life free from negaBve emoBons.
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I only use posiBve mental internal dialogue.
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I'm never the first to break eye contact.
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I've found myself simply doing, thinking or responding in
a way I previously would not have. It onen feels like it
wasn't even me - and this is a sign of progress. So get
down with the affirmaDons. Everything always works out perfectly in the end.
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I have unlimited power at my fingerBps.
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The world is a place of total abundance.
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I can have anything I want.
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I trust in the universe completely and explicitly.
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I'm an unstoppable force of nature.
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Personal note: Despite the fact that it can challenging to
passionately believe them every morning, I've found the
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the sixth step
Visualization
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Step 6: Visualization
unfolding all around you. The more vividly you can
imagine the scene you want to realise, the beMer. To do
this, try to use all your senses:
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This step in your ritual is concerned with visualizaDon the act of feeding your mind with clear and exciDng
emoDonal pictures.
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What does it look like? Picture every detail you can.
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What does it sound like? Hear the sounds and noises in
the scene you're imagining.
By using your mind to vividly picture a desired state or
outcome as though you've already achieved it, you'll
program your subconscious to go about making it
happen.
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What can you smell? Are there any unique scents in the
scene?
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VisualisaDon is based on the concept that "If you can see
it, you can be it" and is a powerful technique for
leveraging our imaginaDon to create what we want in our
life.
What does it feel like? How do you feel in the scene? Are
you touching anything? What are the sensaDons?
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The final - and most important - part of visualizaDon is
intensity. This is the amount of emoDon that you aMach
to your visual image. In reality, this is the most powerful
step of the visualizaDon process.
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"Your imaginaBon is your preview of life's coming aMracBons"
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- Albert Einstein
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Remember, visualizaDon is done in the first person and
the present tense – as if the visualized scene were
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SomeDmes, if your emoDon is intense enough and your
visual image is clear enough, your goal will immediately
come true.
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the seventh step
Movement
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This is enough to get my heart pumping and to warm me
up. I repeat this in the evening too, so in total I do 120
push ups every day. This takes 5 mins of my Dme. And it's
super important.
Step 7: Movement
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Next step in the ritual is to focus on your physical body.
Your body is inextricably linked to your thoughts (and vice
versa) and the best emoDons come from moDon.
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Each year, our bodies lose strength and muscle. Regularly
compleDng simple exercises like this kick starts our
metabolism for the day ahead, and also counters the
deterioraDon of our bodies over the longer term.
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This is a concept thought by Tony Robbins in his Get The
Edge Program and his Unleash The Power Within
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Program, both of which are great programs.
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This should be just one part of an overall exercise
strategy to keep you energised and vital.
Moving is an expression of life. The more you move, the
more you live. The less you move, the less you live. And
when you stop moving enDrely, well…. you’re dead. So to
feel alive, you need to get moving each morning.
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This can be anything you wish - a walk to work, a run or a
cycle. But to keep this within the 15 minute Dme frame
of my ritual, I simply do 2 quick sets of push ups - 30 per
set.
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the eighth step
The Mirror Exercise
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Step 8: The Mirror Exercise
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By the Dme you've finished the previous steps, you
should be feeling awake and alive.
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For the next part of the ritual you need to look into a
mirror, shake up your physiology into an energeDc and
alert state, stare at your reflecDon and say the following
out loud and with as much convicDon as you can muster:
‘Today is your day, don’t let anyone take it from you’.
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the ninth step
Nourishing Your Mind
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Quotes are awesome as they onen have various levels of
meaning and can be pondered on as your mind digests
them. Feel free to find your own sources of mind
nourishment - the only rule is that it must be posiDve and
inspiraDonal.
Step 9: Nourishing your mind
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As we've already said, your mind is most open and easily
focused first thing in the morning. So before any
distracDons or stresses of day can set in, it’s important to
nourish it with posiDve, inspiraDonal thoughts.
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As we talked about already, the first hour aner you wake
is referred to by some as the ‘golden hour of the day’ when your mind is most recepDve to the informaDon and
instrucDons it’s presented with.
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So my advice is to switch off the radio (it's filled with
negaDve news and informaDon anyway), avoid
newspapers first thing, and replace these toxic sources of
informaDon with pure mind nourishment.
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I do this by using an iPhone app of inspiraDonal quotes. I
flip through quotes for 2 to 3 minutes, process them and
save the ones I really like for future reference.
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the tenth step
Water
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Step 10: Water
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Balance the lymph system. When you drink water first
thing in the morning on a daily basis, you help balance
your body’s lymph system.
Really important. Get into the habit of drinking water first
thing in the morning.
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Lose weight. When you consume about 16 ounces of
water (chilled), you will boost your body’s metabolism by
abut 24% thus helping you to shed those extra pounds.
Your body becomes dehydrated as you sleep, so you
need to top up with at least 2 large glasses. This comes
with its own unique therapeuDc benefits.
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It's a long known fact that drinking water as soon as you
get up, i.e. before eaDng anything, is a good way to purify
your internal system. Gulping down a glass or two first
thing will also help you to:
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Make your skin glow. Water is known to purge toxins
from your blood, and as a result you get glowing skin.
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Renew cells. Drinking water first thing in the morning
increases the rate at which new muscle and blood cells
are produced.
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the eleventh step
The Winner’s Breakfast
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Step 11: The Winner’s breakfast
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less stressed. !
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Ok, by this stage you're feeling pumped and ready for the
day ahead. Last thing to do is to fuel up with the energy
needed for you to perform at your peak.
Breakfast is good for your waistline. Research shows
that people who eat breakfast are less likely to be
overweight and more likely to be in their ideal weight
range than people who skip breakfast.
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Some extreme approaches and diets talk about skipping
breakfast enDrely. Hell no. I've tried this and I can save
you the Dme and hassle. EaDng a fresh, light, smart
breakfast to kick start you into acDon is the best
approach - here’s why:
Breakfast tops up your energy stores for the day ahead
and helps to regulate your blood sugar. Take some Dme to decide your ideal breakfast, but for
inspiraDon, here's my winner's breakfast:
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Bran flakes. Bran flakes are a healthy cereal choice,
because they are high in fibre, vitamins and minerals. The
nutriDonal values of bran flakes vary from brand to brand,
so read the nutriDon labels before buying.
Blueberries. Blueberries contain valuable anDoxidants
that contribute towards a healthy nervous system and
good brain health. There’s also exciDng new evidence
that blueberries can improve memory. Get them down.
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Breakfast gives your brain a major boost by improving
your memory, concentraDon and other aspects of mental
performance.
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Breakfast makes you happy. EaDng something in the
morning can help improve your mood and make you feel
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Green grapes. Green grapes are a healthy choice and are
low in calories, contain zero grams of fat and pack a
nutriDonal punch. Plus, they’re super tasty.
milk also contains 10 percent of the RDA for vitamin A,
which is twice as much as cow's milk.
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2 mugs of Pu-erh tea. As well as topping up my water
intake for the morning, my 2 mugs of Pu-erh tea also
creates a surge in metabolism, making it easier to burn
off excess fat. This tea also lowers cholesterol and other
benefits include powerful blood cleansing properDes and
anD ageing qualiDes. Grab a cuppa.
Linseed sprinkled on top. Linseed, or flaxseed, is one of
the most potent sources of omega 3 faMy acids found in
nature. Linseed improves the quality of hair, nails, and
skin, helps to regulate body weight, lowers cholesterol
and blood pressure, and prevents arthriDs and cancers.
Enough of a reason to sprinkle on your cereal?
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Chia seeds sprinkled on top. Chia seeds are naDve to
South America and have been a staple in Mayan and
Aztec diets for centuries. The help you get some early
morning protein, they combat diabetes, help with
stronger bones and teeth, fight belly fat and improve
your heart health.
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Oat milk. This is really delicious stuff. The oat milk I buy
is low fat and contains 10 minerals and 15 vitamins. Just
a cup of oat milk contains 36 percent of the
recommended daily allowance, or RDA, of calcium. Oat
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the twelfth step
Over To You
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You're one of the very few people acDvely seeking to
improve themselves, which instantly places you ahead of
the curve. Here's some final advice, based on my own
experience.
STEP 12: Create your own morning
ritual!
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That's it! Everything I do as part of the 15 minute
morning ritual that's changed my life. I've shared this
because it's helped me to become unstoppable each day
- more determined, enthusiasDc and strategic than I've
ever been.
All you need to do is design your own morning ritual and
COMMIT to it for at least 30 days.
YOUR LEVEL OF SUCCESS IS UP TO YOU
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The great thing about this morning ritual is that you are
in total control. If you passionately dedicate yourself to it,
you'll get the amazing benefits.
If you let it slide, then your results will suffer. It's up to
you. But remember, you deserve it. And you've come
this far, so please conDnue.
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If you do, I guarantee you that you're life will genuinely
change for the beMer - just like mine has. So please make
this commitment, you deserve it!
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YOUR ONGOING JOURNEY
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Final thoughts from Keith
The ritual in this book is intended simply to put you in
peak performance mode for the day ahead. In this way
it's really just the first Dny (but criDcal) step.
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CongratulaDons! If you’ve made it to the end of this
book, you’re a legend, really.
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The possibiliDes for what you can actually achieve once
you've got your ritual handled are endless and limitless.
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These are the possibiliDes that I'm exploring and sharing
in my blog - and I hope you can explore them with me as
I redesign my existence.
RESOURCES MENTIONED IN THS BOOK
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Get The Edge Program - Tony Robbins
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Some of the areas you join my in earning more about are:
how to redesign your thoughts and mind, how to
redesign your money and finances and how to redesign
your body and health.
Unleash The Power Within Program - Tony Robbins
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The Psychology Of Achievement - Brian Tracy
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Maximum Achievement: Strategies and Skills That Will
I genuinely appreciate the Dme you've taken to read this
book and if you have an extra second, I'd love to hear
what you think about it.
Unlock Your Hidden Powers to Succeed - Brian Tracy
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Please leave a comment on the RMX blog at
www.RedesignMyExistence.com or if you'd prefer to
shoot me an email you can get me at
[email protected]. I read each and every
single comment and email, so don’t be afraid to say hi!
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Thanks again, and I wish you the very best on your
journey to redesign your existence!
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