INSIGHTS FROM AN OLYMPIAN BY JOHNNY QUINN | @JOHNNYQUINNUSA

As I study ultra-performers (successful men and women) I look for common denominators. Not only are ultra-performers avid readers, many are consistent with some type of morning routine. The key to a strong morning routine is to keep it simple and consistent. Here is what I do when I wake up: 0:00 – 15:00 MINUTE MARK Cold Plunge: Right when I get out bed I head outside and spend three minutes fully submerged (up to my neck) in my cold plunge. You want to talk about a wake-up call – my goodness – freezing water will do it! Dive into the science behind cold plunging here. Hygiene: I brush my teeth (duh!) and shave. I use video email to connect with clients and prospects, and a clean shave looks better on camera. My wife likes me with a fresh shave so it’s a win-win! 15:00 – 30:00 MINUTE MARK Priority Time: I read / listen through the Bible in a year with The Bible Recap. In about 8 minutes a day, TBR gives you a summary and highlight reel of that day’s Bible reading from their 1-year chronological plan. Listening to God’s Word first thing in the morning transforms my heart and my mind. It sets the tone for the day. Morning Brew: I don’t drink coffee, instead I fuel my body with 20oz of water with salt and electrolytes. Use code DRJAMES for 15% off. Priority Time Continued: Enjoying my fresh morning brew, I pray to the God of the Bible. Here is a Statement of Faith for clarity on what I believe, who I pray to, and worship. Here is an easy guide on learning how to pray. Here is The Gospel in 60 seconds. 30:00 – 45:00 MINUTE MARK The Remnant News: I want to know what’s unfolding…

An evening routine allows you to finish the day strong and positions you for a productive tomorrow. I learned this concept from the book The Compound Effect by Darren Hardy. The author ushers in the idea of structuring your day and maximizing your time with bookends. Think of a traditional bookshelf loaded with books.  There is a bookend on the left and a bookend on the right, with all the books standing tall in-between. You can do the same with your day. Create a bookend in the morning and other bookend in the evening, to help hold your day together. My evening routine is not timed stamped like my morning routine, but here is what I do before bed, in this order. Stretch I use an App on my phone called GOWOD. I have the paid version and it helps improve my mobility (a.k.a flexibility in joints/muscle tissue).⁣⁣ I do 15 minute sessions and after 10 hours of combined time (40 days x 15 mins), I am seeing healthy improvement. +20% progress!⁣⁣ The App is nicely designed and user friendly. Side note, my wife (Amanda) prefers the Peloton stretching classes with are fantastic, too. Clothes I layout what I am wearing to workout in the morning and what I am wearing to work. It may sound elementary but it is true. It is one less thing I have to do/think about in my morning and it is an easy win before I call it a night. Read I have an old school Kindle which works great (the newer version looks cool, too). I don’t read business books before bed, otherwise, it will keep me up brewing new ideas. I prefer Christian books as I doze off to dream land. Do you have an evening routine? I would love to hear about it….