Once upon a time, Dwayne “The Rock” Johnson had a measly seven dollars to his name.
Yup. Just $7. Well, those days are over! Today, he’s become the highest paid actor in the entire world.
Upon studying the Rock in-depth, it’s clear he’s a product of multiple, disciplined habits. Check out what he has to say about his daily routine here…
Crazy, huh? This dude routinely starts his day before four in the morning.
He finishes two workouts before most people even wake up! It’s no wonder this man has kicked so much ass. The Rock has rock solid habits!
No doubt about it. This man transformed his life. And I believe it’s his daily habits that’ve helped him feature in a whopping 98+ films on his path to becoming a rich, famous, and successful.
Want to watch and learn the 5 habits to dominate as a man? Instead of reading?
Studying habits and dominant guys like The Rock reminds me of Aristotle’s quote…
If you want to begin dominating your days on autopilot, you need amazing habits.
Luckily, we’ve got you covered. In this article, you’ll learn 5 habits backed by research that’ll fuel you with increased productivity and confidence.
Once you learn these 5 game changing habits, you’ll then uncover a simple system for ingraining each of these habits — in the easiest and fastest way possible.
Sound good? Then without further delay, let’s roll…
Habit #1: Daily Exercise
You heard the Rock say it himself — he works out twice before most people get out of bed!
While you don’t need to be that extreme, if you want to thrive, exercise is a must. Research shows that routinely working out improves your mood, decreases feelings of anxiety, and boosts your energy.
As I wrote about here, daily exercise also increases your testosterone, which has a wide range of benefits — especially for men — as you can see below.
Wondering what type of exercise is best? For men, it appears a mix between sprints and heavy weight training injects you with the biggest boost in testosterone.
But regardless — it’s more important that you workout routinely than it is how you routinely workout. Habit number one for more productivity, confidence, and success is daily exercise.
Habit #2: Daily Cold Shower
You just finished a killer workout. Now? Get your ass into the shower and turn the faucet to the coldest position possible! Research indicates exercising combined with taking a cold shower increases testosterone production by approximately 10%.
Likewise, from experience, a cold shower zaps me with more energy in the morning than a cup of coffee ever could. Cold showers give me clarity of mind each morning. And there’s more. Cold showers reduce inflammation and improve physical recovery from stress.
It’s why professional athletes regularly take ice baths. Here’s Andre Iguodala of the Golden State Warriors taking his…
Give the cold shower a try. While uncomfortable in the moment, the benefits are well worth it.
Habit #3: Daily Meditation
Whereas the evidence supporting cold showers is strong but somewhat inconclusive, there’s no question whatsoever that meditation has profound benefits on both the mind and the body.
Tim Ferriss’ book Tools of Titans reveals his findings after studying the top performers in entertainment, business, and sports. In the book, Ferriss writes that regular mindfulness practice was the number one most commonly shared habit amongst the highly successful individuals he profiled.
Did you catch that?
Meditation was the #1 most commonly shared habit of elite performers.
But why meditate? And why are these elite performers taking time out of their precious days to sit there like a bump on a log? Simple. Research shows that regularly meditating…
- Increases the size of key regions of your brain,
- Boosts your ability to concentrate,
- Helps you overcome negative addiction,
- Decreases your social anxiety,
- Reduces stress.
Now that’s a cocktail of benefits sure to increase your productivity and boost your confidence. If you’re curious how you should start meditating, read this comprehensive article here.
Habit #4: Write Down Your Goals Each Day
Dr. Gale Matthews found that regular writing down your goals increases the odds you achieve them.
Specifically, Matthews discovered that more than 70% of the participants in her study who sent weekly updates to a friend achieved their goal, compared to 35% of those who kept their goals to themselves, without writing their goal down.
Other studies, like the famous Harvard study, show the power of writing down your goals, too. Prior to one graduation class’ ceremony, data suggests that:
- 84% of the class had set no goals
- 13% of the class had set written goals — but lacked concrete plans
- 3% of the class had both written goals and concrete plans
The end result?
10 years later, the 13% of the class that had set written goals but had not created plans, were making twice as much money as the 84% of the class that had set no goals at all.
Even more? The 3% that had both written goals and had a plan were making ten times as much as the remaining of the 97% of the class.
Though this study is debated because it’s clouded in some vagueness, I believe it gets at an important idea: writing down your goals each day and following up with a plan of attack can only provide you with clarity, focus and drive.
Writing down your goals daily, followed by a quick brainstorming sessions where you plan out how you’ll move closer to those goals each day, is an essential habit for men who want bigger and better things.
Habit #5: Plan Your Next Day Before Bed
Failing to plan is planning to fail.
It’s why top schools like Cornell tell their students that chunking studying over a longer period of time is the secret to succeeding in the classroom. The school essentially says that making a 5-day plan in advance is the best way to study.
This logic translates outside the classroom. Planning your next day before bed each night ensures each day is executed without waste. Making this a habit ensures you wake up with certainty and clarity every morning.
Review your goals just before planning your next day in the evening.
This way, your plan for each day is designed specifically to help you move closer to your self-governed goals. Give yourself the advantage of tackling each day with a game-plan designed to get you the success you’re aiming at.
The Secret to Radical Habit Transformation?
Without a doubt, committing to a morning and an evening ritual that chunks multiple habits together is the secret to successfully automating a cascade of life enhancing changes.
As you learned, these 5 habits help you increase your confidence, your productivity, and ultimately — your chances of success. So why not combine them together into an effective, efficient set of rituals?
Here’s an example…
A perfect morning ritual? Wake up and exercise. Take a cold shower. Then, conclude with meditation. Next, each evening? Why not habitually write your goals down, review them, and then finish your day by planning out tomorrow — while your goals are top of mind.
Countless people want to workout or meditate or write their goals — or whatever. But most don’t. It’s just the truth. You and I both know it. To rise above the masses, you need a simple and effective strategy for ingraining the habits effortlessly and efficiently.
That strategy is simple: chunk your habits together in the morning and the evening. By chunking these 5 peak performance habits into a morning and evening ritual, it’s easy to ensure these “habits” actually become habits.
So… Will You?
I’m challenging you here, my friend.
Challenging you to commit to a morning and evening ritual similar to what you just reviewed. Committing to this lifestyle change will prove powerful.
I know from experience. Only several years ago, my days were a crapshoot. I woke up each morning without any clarity or focus. As such, I felt like I was wasting my time… And the truth is, I was!
Then, I finally got serious about committing to these 5 aforementioned habits.
Ingraining each of these habits absolutely improved not only my confidence and my productivity, but my sense of satisfaction, too. Making these habits come to life has been life-changing — and that’s no exaggeration.
Nothing feels better than hitting the pillow each night knowing you completed the tasks your best self wanted you to.
My question for you is simple… Will you join me?
Share in the comments section below what habits you’re committed to ingraining. Let me know if you plan of using a morning ritual, an evening ritual.
To your peak,
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