My 6-Step Morning Protocol for a Better Day

Video Description

Want to make your own morning protocol? Download my 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 https://drinkag1.com/arthurbrooks • ⁠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 http://thepumpclub.com/ *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 sponsoring the podcast, email [email protected]