MASTER

YOUR
MORNING
MASTER YOUR LIFE

The complete guide to making the most of your

mornings and starting each day off the right way.

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1.50
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 Good morning, World!

Welcome to the first day of the rest of your life! I’m so glad you’re here. A
former hater of mornings I’ve spent the past couple of years learning to love
them because of the freedom that comes with their mastery. But you don’t
have to love mornings to make the most of them. This guide will show you the
way.

Our health and happiness in life is directly proportional to how proactive

and present we are each day.  If creating a happy and health filled life,
there’s no better place to start than the morning. Mornings set the tone for the
rest of your day, and how you spend your day today dictates your life
tomorrow.
  
Together, let’s start to create some conscious changes that’ll give us the
personal power and freedom to change the game of life, today and tomorrow.
Let this guide into the habits of a highly effective morning routine serve
as launching pad for your new found proactivity and presence in life. I
challenge you to think big, dream big and be big. You are complete, you are
whole and you are good enough, but life will pass you by so quickly if you let it.
Don’t take this opportunity for granted. Jump into the details below and let
them serve as a starting point for the new and improved version of you. The
best of your life awaits. 

All the best,

Jesse Simpson
 Why mornings?

I spent all of spring 2018 selling nearly everything I own. I sold my car, gave
away clothes and purchased a one-way ticket to Costa Rica with no real
plans of ever coming home. For a full year before I decided to walk away
from what I once thought was my dream career, I was depressed,
overstressed, and overwhelmed. I felt stuck and I couldn’t imagine living
this way for the next 20+ years.

Really, I was unhappy with myself. I dreaded the day and hated the life I had
created. It was so hard to crawl out of bed. I was sick of living life looking
forward to retirement. I was desperate.

It wasn’t until I stumbled across a video that described the power of a

morning routine did I realize I could start to break away from my bad mood
and attitude if I set out to create a routine for myself. I realized I was living a
life dictated by chance and circumstance, not one that I consciously
created. I learned in that video that it’s rarely some big break that makes
someone successful, but rather a set of planned habits, routines, and
behaviors that they start up to build and sustain their success over time.

I learned that in order to climb out of the hole I had dug for myself, I’d need
to take complete ownership of my life and the best place to start was my
habits. It worked. With my mornings mastered, I've rewrote the story of
my life.
You can too!
 How I did it?
I started to build my morning routine and have worked to master it every day
since. This simple yet life-changing daily practice laid a foundation of
freedom that carried me on what ended up being 18-months of nearly
nonstop travel around the world. The trip was so incredibly rich with
experience and growth. It was truly better than I could have ever
imagined. I’m a shell of the person I once was, but none of it would have
happened, had I not made the decision to take back my life nearly 2 years
ago.

If I would have not begun to master my mind, body, and mood when I was
at the lowest point of my life, none of this would have ever happened. In the
age of information, ignorance is a choice. I was being ignorant. I was
ignorant to the fact that I, and I alone, was in charge of creating a life that I
love. This morning routine laid the foundation for me to do just that and
more.
It will do the same for you.
I’m more focused, productive, patient and positive then ever before because
I am now no longer living a life dictated by bad mornings and moods. I’ve
instead consciously created habits that get my mind, body, and motivation
on track so I can go out and have an amazing day. Although quitting your
job and moving away might not be for all of you, intentionally initiating this
morning routine is. After some trial and error, I created habits that first pulled
me out of my darkest days and then pushed me on a trip around the world.
Now I’d like to share them with you.
 The Habits

Mindset - Gratitude
The habit of gratitude is a subtle yet incredibly
powerful practice that shifts your perspective to all
thing positive. It allows you to direct your focused
awareness to and actively look out for the good things
going on in your life. By training your brain to notice the
good things about each day, like some sort of magic,
more things to be grateful for appear. No matter where
you are, what has happened or how you feel, there is
always something to be grateful for. Do not miss this
opportunity!

Movement - Exercise
Your body is the unconscious mind. Like a puppy, you
must teach it to sit, stay and obey. After years of
inattention, an untrained dog will destroy your house.
The good news is you can train it to follow your
commands and even clean up the mess. It will take
time, depending on your levels of laziness and lifestyle but
this dog will eventually obey. If you are serious about
mastering your life and your day starting each
morning moving around. Movement is the second habit
to introduce to your morning routine.

Motivation - Preplan
Do you ever spend the whole day at your desk but end
up not being any closer to your goals? Yeah, you’re
busy, but are you productive? Are you ready to push
back against this energy zapper and prime yourself for
a day of productivity, passion, and purpose each
morning? If so, you must preplan the day ahead and
prioritize the most important work. Ask yourself, how
can I prioritize my days’ to-dos so I get the most
important things done and still have the energy for
the things that I love? You do have a to-do list, right?
 Mindset

Why?

Gratitude increases energy and empathy and reduces anger and aggression. It will improve your sleep
and increase your self-esteem. By saying “thank you” and being grateful we can strengthen our
relationships and resiliency and even make new friends. Who wants to be friends with someone who can’t
manage common courtesies? Don’t let that be you. There is a number of subtle yet serious health benefits
that come along with this habit not including the fact that it is absolutely free. With gratitude, you get to
create your life by choosing what to focus on and there’s no personal freedom as powerful as that.

How?

It’s time to acknowledge how far you’ve come. It’s time to appreciate your unique skills, strengths,
and abilities. Now is the time to acknowledge the people in your life and all of the opportunities that have
made you who you are at this exact moment in time. Each morning after you jump out of bed write, type or
tell someone the 3 things you’re most grateful for in your personal and professional life. Next, take time to
acknowledge 3 things you are grateful for about yourself. There’s a reason you’re here and a reason
you’re reading this. Take some time to recognize, reflect on and appreciate these people, places and past
experiences and remind yourself of all things great.

Want to get the kids involved? Play the Gratefulness Game. Whether on long car rides or around the
table, take turns saying one thing you are grateful for. It can be anything, except what a person before you
has said and whatever other house rules your tribe comes up with. Keep going in the circle for a specified
amount of time or until there’s only one person left standing. The winner gets a free hug or high-five, and a
shift in perspective that just might change the course of their life.

WRITE DOWN 3 THINGS YOU’RE

GRATEFUL FOR IN EACH OF THE
Habit 1A FOLLOWING CATEGORIES:
PERSONAL LIFE, PROFESSIONAL
LIFE, AND ABOUT YOURSELF!
 Movement

Why?

Morning movement regulates the sleep-wake cycle, jump starts your metabolism,
increases intestinal mobility and sets the tone for the day. As your heart rate goes up you
send more oxygen and nutrients to your brain, shaking off the cobwebs and priming your
mind and body to have an amazing day. Most importantly, this habit over time trains your
body to do things your mind tells it to do. Show your body who’s boss!

(Note: This 5-minute bout of exercise is enough to start to master your morning. It is not, however, enough
for you to totally transform your physical health. It’s a starting point and increases the likelihood you’ll
have the energy to complete your workout later on but should not be used as a replacement for a daily
exercise routine.)

How?

Run, jump, squat, crawl, push or pull. Jump into your day the right way with 5 minutes of
conscious controlled movement and exercise. We’re not setting records here people, simply
getting the juices flowing. By the time you’re finished, your heart should be thumping and
forehead sweaty. HIIT, Tabata, or make up your own. Follow whatever structure you want
so long as you can sustain the habit over time. Jump up after your mindset practice and
move your body right away.

MOVE YOUR BODY FOR 5 MINUTES

Habit 2A EVERY. SINGLE. MORNING.
 Motivation

Why?

Preplanning your day and prioritizing your to-do’s is the difference between having a
busy day and having a productive day. This is one of the habits I pushed off for so long
because I thought I was productive enough. Not until I really sat down and started to
preplan did I notice how much of a difference this time management tip makes. The more
productive you are during the day the more energy you’ll have to spend time on your
passions and with the people you love. In an increasingly fast-paced and uncertain
world, it’s time to sit down, buckle up and get shit done. Who’s counting on you to be
present, positive and proactive in this life? Do it for them!

How?

Before you head out the door, start your day proactively by prioritizing your to-do’s,
making time for your passions and aligning the work ahead with your purpose.
Whether you write in a handheld planner or use an app on your phone, fill in your calendar
each morning so you can be intentional with your time each day. Break your day into time
blocks with your most important, must-do, to-dos at the top of the list. Get the biggest
projects and most labor-intensive work checked off first thing. Feeling accomplished? After
you’ve knocked out the most important tasks, fulfill any leftover commitments and
obligations. Start the day with proactive work (writing, creating, making, building) and save
the reactive stuff (responding, helping, listening, watching) until the end of the day. Either
way, write it down or it won’t get done.

SPEND 10 MINUTES EACH MORNING

Habit 3A PREPLANNING AND PRIORITIZING
YOUR DAY’S TO-DOS.
 Next Level?

Mindset - Meditate
Mindfulness is simply being aware of your thoughts,
feelings, emotions and experience. Do you hear the
birds chirping? Do you feel your heart beating? Do you
recognize that you’re a bit tired today? Meditation is a
life changing practice that brings mindful
awareness to all of that. This is not a fad. It’s been
bringing peace to people around the world for centuries.
No single habit will inject as much space, energy and
clarity into your life than regular and consistent practice
of meditation. Sit down and enjoy!

Movement - Mobility
The ability to move gets seemingly more difficult as we get
older. Who doesn’t have a creek and a groan in their
knees and hips? But are we being as proactive and
intentional with this body as we can? As important it is to
move every day, it’s just as important to work on our
mobility. Mobility is the practice of consciously moving
each of our limbs and joints through their full range of
motion. Our bodies are built for action but the majority of
us spend all damn day on our butts leading to imbalances,
back pain, stiffness and opening the door for injury.
Through training we can improve our range of motion
thereby correcting imbalances and preventing Motivation - Visualize
injuries so we stay upright, mobile and free.

Wouldn’t you show up differently each day if you knew

everything was going to unfold perfectly? Instead of leaving
the days agenda up to chance, create it by visualizing the
best possible outcome. Visualization packs a punch that,
like a magnet, moves mountains to attract the thoughts,
feelings and experiences you are after. In the case of our
mornings, the practice of visualizing your perfect day is
simply a form of intention setting for how you will think, act,
feel and show up the rest of the day. The most successful
people decide how their day will unfold and that is what
we are doing when we visualize the coming day.
 Mindset

Why?

Too much stress? Meditate. Anxious or angry? Meditate. Feeling down or depressed?
Meditate. Trouble sleeping? Meditate. Short-term memory loss? Meditate. Want to
completely and drastically change your life, outlook and perspective in a matter of a few
weeks? Meditate. Meditation provides an abundance of mental, emotional, psychological
and social benefits. There’s a whole host of scientifically backed benefits of the regular
practice of mediation. Speaking from personal experience, meditation has changed my life,
saved my relationships and clarified my path and purpose. With regular practice, I’ll bet it
will do the same for you.

How?

There are a number of different meditation practices and platforms for learning more. Find
the one that best serves you. The 6-Phase Meditation is a great way to learn the
fundamentals of different meditation techniques. If you’re interested in a more
straightforward and practical way to learn, try the Waking Up app. For more basic guided
meditations, check out Simple Habit or Headspace. At the most basic form, you can start the
practice of mediation by sitting comfortably upright in a quiet room. Next, follow the feeling of
your breath as you inhale and exhale. Your mind will start to wander and once you notice
that it has, gently guide your awareness back to the breath. Don’t let those thoughts that say
“it’ll never work" or “this is stupid” or “meditation isn’t for me” derail you. That’s your ego, and
it’s scared of the freedom you will gain once you break from its grasps. Acknowledge the
thoughts that pull you up and onwards and let go of the those that no longer serve you.
Following the gratitude practice from Part 1, meditate for 5 minutes each day and clear your
mind of thoughts that get in the way.

MINDFULLY MEDITATE EVERY

Habit 1B MORNING. STARTING AT 5 MINUTES
PROGRESSIVELY INCREASING TO 20.
 Movement

Why?
The ability to consciously and under control move your joints through their full range of
motion is vital to your health and well being, unless your picture of health has you so tight
and contorted you are unable to stand upright. Your choice! This practice will reduce
aches, pains, and imbalances so you’re more active, alert and ready for life. If your back is
bothersome, knees hurt and shoulders round and you are not actively incorporating a
regular movement and mobility routine there’s no-one to blame but yourself. Let’s make
some changes today.

How?

In the spirit of being proactive with your health spend 5 minutes on a mobility routine so you
start off each day loose, limber and relaxed. For specific instructions, or a mobility plan
ready to use, pay for a program or create a practice that fits your preferences by searching
mobility on Youtube. Ensure you’re hitting all major joints and limbs paying close attention to
any pain points, imbalances or tightness. Calmly and under control, move your body the way
it was supposed to move, without cutting corners or cheating yourself. Combine this practice
with a couple minutes of static stretching and foam rolling to reverse the effects of life lived
in a chair just after your morning burst of exercise.

AFTER YOU MOVE, SPEND 5 MINUTES

Habit 2B EACH MORNING INCREASING MOBILITY.
 Motivation

Why?

This practice of combining intention setting and visualization brings clarity and purpose to
each day. It guides your thoughts and inspires conscious action. We often reaffirm our
values during the practice and when we live in tune with our values we are all more happy,
healthy, focused and free. The mind and body does not know the difference between
something you vividly imagine and something you actually experience. With practice,
you’ll start to see, feel and experience what you’re after as if it has already happened. Get
the results in advance and practice until you are certain you will succeed. You are in
control of how your day unfolds by training your brain what to notice, choosing how to feel
and by deciding on which thoughts to focus on. Practice each morning and then zoom out
and let this habit bubble over into all areas of your life, relationships, and future.

How?

Will you be a confident, clear, communicator in your upcoming call? Will you be patient and
present with your team on the days project? Ask yourself, what matters most to me today
and how will I show up? These questions can start to guide your practice but your success,
fulfillment and happiness can only be defined and created by you. Just after reviewing
your to-do’s for the day, sit back, close your eyes and visualize everything you
planned playing our perfectly. As clearly and specifically as you can generate the
thoughts, feelings and emotions following a day of victory. Did you crush the speech or
your workout? Did you stand up for yourself or your loved ones? Did you lead the team
with excellence and empathy? How do you feel? What does it look like?

AFTER PLANNING AND PRIORITIZING,

Habit 3B SPEND 3 MINUTES MENTALLY
REHEARSING YOUR PERFECT DAY.
 Hook Up Your Morning

Get some sleep!

Did you know what you do the night before
significantly affects how you show up the
next day? While the morning mindset,
movement, and motivation routine will work
wonders to shake the cobwebs off, there’s
no replacement for a solid amount of shuteye.
I recommend adding these habits and
upgrades to your nightly routine to help your
mind clear, body relax and sleep improve.

I do not buy into the idea that in order to be successful your sleep has to suffer for extended periods of
time. After a few days of not getting a solid 6 to 7 hours, I am irritable and angry. The quality of my
work, relationships, and life, in general, takes a hit so I’ve made it a priority to create an environment
that allows me to fall and stay asleep. Over the years, I’ve tried everything under the sun to get a solid
night’s rest.

So far I've learned that I suck at sleeping. It’s like the military and fire department has permanently
disrupted my body’s ability to fall and stay asleep. Unlike my fiancé, who drifts off as soon as her
head touches down, I used to toss and turn and stand and sit in an attempt to finally fall asleep. I’d
turn on the white-noise fan app, put earplugs in, and, even with blackout curtains, still put a shirt
over my eyes to catch the chance of any other light. I put magnesium in my chamomile tea and am
always on the lookout for supplements that support sleep. I’ve had a lot of experience with restless
nights and there are a few things I’ve learned.

Insomnia
Insomnia no more.
no more.

Following are the habits and rules I’ve implemented into a nightly routine that puts me in a headspace
to reduce stress, sleep better, and wake up more refreshed. My hope is that they’ll save your sleep,
just as they did mine.
 Sleep Habits 101

Stretch
For the same reasons you’re stretching in the morning add this to
your nightly ritual. Stretching will help you destress and
unwind before a restful night of sleep. It frees up tension built
up in your back, legs, and mind. After a long day’s work, it’s
certainly tempting to flop down on the couch. Just don’t miss
out on the opportunity to relax your body and unwind your mind
so you’re better set up for a night of slumber. If you do sit down
and watch TV, slide off onto the floor and do your morning
mobility routine once more. Add some static stretching and foam
rolling to release all of the energy bound up from a long day’s
work.

Focus on stretches and exercises that loosen up tight hips and shoulders and relieve back pain. If you sit
down a lot, chances are your hip flexors are tight, your hamstrings are overstretched, and your back is
weak. Correct these imbalances with a couch stretch, hip bridge, and any others you find that can be done
on the floor while catching up on your favorite show.
Try this: Spend 10 minutes static stretching and foam rolling each night before bed. Hit all major muscle
groups, sinking, slowly into a deep stretch for 20-30 seconds at a time.

Shut off Devices

What you do the final hour before bed determines the quality of your rest, the details of your dreams and
how you show up the next day. Don’t sabotage your sleep by staring at a screen. Do not be lured in by
likes, shares or media that’s manufactured to distract you. We’ve been emotionally conditioned to buy into
the illusion that we must always know what’s going on with everybody, at all times, all around the world. We
don’t. If you must know the happenings of the world or respond to social media requests, set aside some
time during the day to scan the screens. My favorite thing about a phone is the airplane mode feature.
When you’re at work, be ready to respond and react to meet the incoming demands of your clients,
customers, and coworkers. Once you get home, especially during the crucial last hour before bed, put your
phone in first-class mode and find some time for yourself. Once you do, you’ll start to see your sleep quality
improving alongside your memory, focus, and mood the next day. Remember to keep your phone in
airplane mode at least until after you’ve wrapped up your morning routine the next day.

Try this: Stick to just one show, or a specified amount of screen time, then power off and slide your phone
into airplane mode, at least 1 hour before bed.
 Sleep Habits 101

Sit down and Reflect

Everything you have right now in life is a culmination of your past
thoughts, ideas, and decisions to this point. It can be easy to lose
sight of the fact that we’re in charge of where we steer this ship.
The final hour before you sleep is a sacred time to remember,
reflect on, and learn from the day. Each night brings a new chance
to evolve and grow. If you are dissatisfied or after more growth,
more love, more freedom or anything else under the sun, take the
time to sit down and reflect each night to track how much closer
you are to obtaining it. It’s never too late to course-correct.

Everything that happens to you is a lesson you need to learn. The faster you learn the lesson, the faster
you level up in life. Take some time to reflect, grow and let go each night by asking yourself the following
3 questions. Write down your worries and unfinished to-do’s and look for any silver linings or hidden
lessons from the day. Ask yourself:
What worked well for me today?
What could have gone better?
What did I learn?

Try this: Make reflection a part of your nightly routine before you go to bed by answering the above stated
questions.

Show Gratitude

Cultivating feelings of gratitude is the easiest way to improve your outlook and life and the best way
to end your day. Before slipping under, consciously shift your focus to all things going great in your life and
around the world. It’s too easy to get caught up in drama, judgment, failure, regret, worry, fear and negative
self-talk. If that’s the road you head down each night, it’s time to pull the brakes! Focus on the positive
and those pessimistic thoughts will eventually begin to fade.

While sleeping your brain is processing all of the day’s memories and experiences. It’s organizing your
thoughts and feelings and making them long term memories. It’s categorizing what you learned and
watched and priming your mind and body for the same thing tomorrow. By reflecting on what you are
grateful for before you slip under you are attracting more things to be grateful for tomorrow.
Gratitude opens the door for stronger relationships, increased self-esteem, improved outlook, and better
sleep. With an attitude of gratitude, life gets easier.

Try this: Share 3-5 things you’re grateful for today, and 1-2 opportunities you’re grateful for tomorrow.
 Still struggling to sleep?

Try this: Eliminate light, noise and turn your room into a cave with blackout curtains.
Consider: Setting a time to stop eating each night, at least 2 hours before bed.
Try this: Avoid caffeine completely or, at least, drink your last cup before lunchtime comes.
Maybe you’re not ready to give up coffee? I recommend green tea.
Consider: Limiting blue light exposure after sundown. Try Iris on your laptop.
Try this: Replenishing electrolytes, sodium and magnessium specifically, especially after your regular
workout or if you battle the hypnic jerk.
Consider: Go to bed and wake up at the same time every day. Humans are wired for rhythm and
routine.

So what are your biggest takeaways?

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 Let's Recap

Morning Habits

1A WRITE DOWN 3 THINGS YOU’RE GRATEFUL FOR IN EACH OF THE

FOLLOWING
CATEGORIES: PERSONAL LIFE, PROFESSIONAL LIFE, AND ABOUT
YOU!
1B MINDFULLY MEDITATE FOR 5 TO 20 MINUTES EVERY MORNING.
2A MOVE YOUR BODY FOR 5 MINUTES EVERY. SINGLE. MORNING.
2B AFTER YOU MOVE, SPEND 5 MINUTES EACH MORNING
INCREASING MOBILITY.
3A SPEND 5 MINUTES EACH MORNING PREPLANNING AND
PRIORITIZING YOUR DAY’S TO-DOS.
3B AFTER PLANNING AND PRIORITIZING, SPEND 3 MINUTES
MENTALLY REHEARSING YOUR PERFECT DAY.

Evening Habits

STRETCH
SHUT OFF YOUR DEVICES
SIT DOWN AND REFLECT
SHOW GRATITUDE
ABOUT ME

I’m a former US Marine and firefighter, with a Master's Degree and a passion for
helping others overcome adversity and take action towards their dreams. I'm a
Transformational Coach, Adventure Travel Retreat Facilitator and the host of
the Action Hour podcast. I believe it is never too late to transform your life. I’m
inspired by the people I’ve met around the world who’ve shown me there’s
nothing we can’t accomplish if we have the right tools, techniques, and team
in our corner.

IThis simple routine really was the foundation of freedom that helped me
rewrite the story of my life and led to all of this. I am literally living a life beyond
my wildest dreams. I actually don't think I would have ever left my career had I
not initiated this routine.

If you're up for the challenge of owning your power to create anything you
want in the world, I welcome you to take this Freedom Fighter Quiz, and
schedule a free Clarity Call. You'll walk away with the clarity, courage and
confidence needed to become your very best self today. 2.00
1.50
All the best, 1.50
Coach Jesse
 www.action-oriented.com