The argument in one line.
Whatever you do in the first minutes after waking primes your brain's state for the rest of the day, so a deliberate three-part routine of movement, mindfulness, and mindset can be compressed into as little as ten minutes and still reset your nervous system and attention.
Read if. Skip if.
READ IF YOU ARE…
- You wake up and reach for your phone first thing and want a science-backed reason to change that habit.
- You've tried meditating and given up because you can't quiet your mind, and want a workaround.
- You want a flexible morning framework rather than a rigid step-by-step routine to follow exactly.
- You're curious about the biological mechanisms (cortisol, glymphatic system, parasympathetic nervous system) behind common wellness advice.
SKIP IF…
- You're looking for a fast, single-tip morning hack — this is a full framework with explanation, not a quick trick.
- You already have an established morning routine and aren't looking to change it.
The full version, fast.
A neuroscientist argues that your brain is highly suggestible right after waking, so whatever you do first — scrolling, email, or a deliberate routine — primes your mental state for the rest of the day. Her routine, borrowed from Dr. Chatterjee's framework, has three steps: movement (to clear overnight lymphatic buildup and boost blood flow, dopamine, and focus), mindfulness (meditation, journaling, or breathwork — she opens with physiological sighs to shift into a calmer nervous-system state before sitting in silence and closing with a reflective question), and mindset (affirmations, intention-setting, or prayer, framed as 'planting seeds' after mindfulness has 'raked the soil'). All three can be compressed into ten minutes total, or combined into a single morning walk. The routine is intentionally flexible: what movement, meditation, or affirmation you choose can change daily.
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00:00 – 02:15
01 · Why the first thing you do matters
Introduces the premise: a morning routine builds momentum, and whatever you do first thing primes your brain's state for the rest of the day.
02:15 – 04:09
02 · Step 1: Wake up with intention
The brain is highly suggestible right after waking; reaching for the phone or news primes distraction or reactivity instead of a deliberate 'creator state.'
04:09 – 06:08
03 · The cortisol primer
Cortisol is a stress hormone, but it's supposed to be elevated in the morning for alertness — the problem is chronic elevation, not the morning spike itself.
06:08 – 10:38
04 · M #1: Movement
Morning movement clears overnight glymphatic waste buildup in the neck, boosts blood flow and oxygenation to the brain, and lifts dopamine, mood, and focus; it can be a full workout, yoga sun salutations, a mini trampoline, or a simple stretch.
10:38 – 16:24
05 · M #2: Mindfulness
Meditating after moving the body is easier; her own practice opens with physiological sighs, moves into gratitude and silence, and closes with an intuitive question. Mindfulness can also be journaling, breathwork, or a brain dump.
16:24 – 18:32
06 · M #3: Mindset
Affirmations, intention-setting, or prayer — described as 'planting seeds' in the soil that mindfulness just raked clear. Includes her signature affirmation about being surprised by unexpected blessings.
18:32 – 21:13
07 · Compressing it down / combining into a walk
All three M's fit into as little as ten minutes, or can be folded into a single 15-20 minute walk that covers movement, mindfulness, and mindset at once.
21:13 – 24:01
08 · Close and CTA
Encouragement to try the routine and report back, plus a pitch for her free coaching masterclass and upcoming in-person tour.
Lines worth screenshotting.
- Your brain is in a highly suggestible state right after waking, so the first thing you do — not the rest of your day — sets the mental tone that follows.
- Cortisol isn't inherently bad: it's supposed to be higher in the morning than at night, since it's the hormone that makes you alert and awake.
- Every night your brain dumps metabolic waste into the neck via the glymphatic system, and morning movement is what helps clear that buildup — researchers have linked its accumulation to cognitive decline in older age.
- Meditating after exercise, not before, is an easier on-ramp for people who struggle to sit still, because movement burns off restless energy first.
- A physiological sigh — two inhales through the nose followed by one long exhale through the mouth — shifts the nervous system into a calmer, parasympathetic state within a couple of repetitions.
- Mindfulness and mindset are sequential, not interchangeable: mindfulness clears the mind the way raking clears soil, and mindset is the deliberate act of planting new beliefs into that cleared space.
- All three steps of a morning routine — movement, mindfulness, mindset — can be compressed into three minutes each, for a ten-minute total.
- Morning sunlight exposure does double duty: it sets the circadian rhythm for that night's melatonin release and independently boosts cortisol and dopamine.
- A single walk can satisfy all three steps at once: the walking is the movement, walking meditation is the mindfulness, and the final stretch of the walk can be used for affirmations or intention-setting.
Morning momentum comes from three moves, not one.
WHAT TO LEARN
The first thing you do after waking primes your brain's state for the day, and a flexible movement-mindfulness-mindset sequence resets it in as little as ten minutes.
- The first activity of your day primes your mental state for hours afterward — reaching for a phone or the news first thing sets a distractible or reactive tone before you've made a single conscious choice.
- Cortisol is supposed to spike in the morning; the goal isn't to avoid it, it's to avoid staying chronically elevated the rest of the day.
- Movement before mindfulness makes meditation easier, because it burns off restless energy that otherwise makes sitting still feel impossible.
- A physiological sigh (two nasal inhales, one long exhale) is a fast, evidence-backed way to shift out of a stressed state in under a minute.
- Treat mindset work as sequential to mindfulness, not a replacement for it — clear the mind first, then deliberately plant the intention or affirmation you want to take root.
- A routine only sticks if it's flexible: the specific type of movement, meditation, or affirmation can change daily as long as the three-part structure stays the same.
- If ten minutes feels like too much, a single walk can cover movement, mindfulness, and mindset simultaneously.
Terms worth knowing.
- Glymphatic system
- The brain's waste-clearance pathway, most active during sleep, which flushes metabolic byproducts down into the neck; poor clearance has been linked to cognitive decline.
- Physiological sigh
- A breathing pattern of two inhales through the nose followed by one long exhale through the mouth, shown to quickly shift the nervous system into a calmer, parasympathetic state.
- Parasympathetic nervous system
- The branch of the nervous system responsible for 'rest and digest' — the calm, recovery state opposite to the stress-driven fight-or-flight response.
- The three M's
- A morning-routine framework (credited to Dr. Rangan Chatterjee) built from Movement, Mindfulness, and Mindset, done in any order or combination.
Things they pointed at.
06:12bookDr. Rangan Chatterjee (Three M's framework)
Lines you could clip.
00:00
“This is the exact morning routine that I have used as a neuroscientist for the past five years to rewire my brain and completely change my life.”
04:14
“You are a ball at the top of a hill. What seeds are you gonna plant in the soil? Which way are you going to set the ball rolling?”
17:54
“Today, I am prepared to be surprised by the unexpected blessings and opportunities coming my way.”
11:40
“Mindfulness is like raking the soil, and then mindset is planting the seeds.”
Word for word.
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metaphoranalogystory
00:00This is the exact morning routine that I have used as a neuroscientist for the past five years to rewire my brain and completely change my life. I have also given this routine to thousands of people that I have coached, And in this video, I'm going to give you this routine too.
00:17I'm going to be sharing with you the exact steps of this neuroscience backed morning routine formula, and giving you the science behind why they work, why you should do them, and give you examples for how you can do them too. The proper morning routine really will change your life.
00:33Back when I was getting my first degree in neuroscience in undergrad, and I was first beginning the journey of rewiring my brain and manifesting the life that I wanna live, a morning routine is seriously the first thing that I did. If you feel stuck, if you feel like you are lacking energy, if you feel anxious, if you feel stressed, if you feel like you have potential or goals or dreams, or maybe you don't know what your goals and dreams are, start with the morning routine.
00:59Because the proper morning routine will prime your brain, it'll get your energy right, set your frequency right, so that you just become more open to abundance, opportunities, blessings, things that maybe you didn't even know to ask for, maybe opportunities that are aligned with where you're actually wanting to go or maybe you don't even want to go.
01:19So buckle up and get ready because the game of life is a game of momentum. Just like in sports, where the players that have momentum, the teams that have momentum, they're the ones that tend to generate the scoring opportunities.
01:31They're the ones that tend to be getting more points in the game. You win the day.
01:37You win life when you have momentum on your side. And a morning routine is how you get momentum working in your favor.
01:46So if you're wondering, you know, I just need to get these habits in place, I need to get started on this project, this business, this dream that I have, if you're wondering how to do that, a morning routine is how you do that. A morning routine is how you get momentum working in your favor.
02:00Every single morning, you wake up like , and you get to decide which way you get the ball rolling.
02:10You get to decide whether you open up your phone and scroll social media, read your emails, respond to texts, go on Pinterest or online shop or what it is that you're doing. You get to decide which way you get the ball rolling.
02:23And so that is why step number one of the science backed morning routine formula is to wake up with intention. And this one step might make all the difference for you if this is something that you currently don't do.
02:37When you first wake up in the morning, your brain is in a highly suggestible state. What this means is that whatever you do first thing in the morning sort of primes you. If you go on social media first thing in the morning, and you spike dopamine immediately, you're priming your brain to be in a more distractible state the rest of the day.
02:59You will find yourself, maybe you've noticed this, maybe you haven't, you will find yourself craving the phone, craving social media, or craving quick dopamine hits more that day because that's what you primed your brain with when you first wake woke up.
03:13Maybe it's not dopamine. Maybe when you first wake up, you go to your email or the news or text messages if those stress you out sometimes, and you immediately jump straight into reactivity mode. Reacting, being behind, or maybe priming your brain with stressful events from the news.
03:31Now, you are dysregulating your nervous system as soon as you wake up in the morning, and you are putting yourself into a reactive state rather than a creator state. And so step number one of a morning routine is about waking up with intention. It is about putting yourself in the kind of creator state first thing in the morning.
03:50When you first wake up in the morning, maybe there is an affirmation you wanna say. Maybe there is a mantra or a prayer, or maybe you just wanna sit, lay in bed in the silence of your mind. Maybe you wanna go straight into meditation.
04:03Whatever it is, the point of this step really is just to be mindful and to be aware that when you wake up first thing in the morning, you are soil.
04:12You are a ball at the top of a hill. What seeds are you gonna plant in the soil? Which way are you going to set the ball rolling?
04:20Another important little scientific fun fact that we must discuss before I get into the real juice of this morning routine is cortisol. Cortisol often gets a bad rep because people, a lot of people, many people nowadays are chronically stressed.
04:35And so if you are cortisol, in case you didn't know, is a stress hormone. If you are chronically stressed, you might have chronically elevated cortisol. Now that is not a good thing.
04:45But cortisol is not bad inherently. It's not inherently bad.
04:50It's not it's actually it actually can be very good for you in short bouts, in acute little cortisol spikes. And one important thing to note about a morning routine and about the way that you start your day is that cortisol is actually meant to be higher in the morning.
05:05Like, you're actually supposed to wake up with elevated cortisol or at least, you know, higher cortisol than before you fall asleep at night, the the end of the day.
05:15And that is that is biological design at its finest. Right?
05:19Like, you wanna wake up and be alert, and not be stressed, but be wakeful and alert, and and you know, be paying attention to what's around you versus late at night being alert and maybe even a little stressed and wakeful.
05:34You wouldn't you wouldn't want that. So cortisol really is supposed to be elevated in the morning, And so as we move into the real juice, the main steps of this morning routine, I want you to keep that in mind.
05:47Activities that get the blood flowing that maybe elevate cortisol a little bit can actually be helpful in the morning to move you into a more wakeful state if you are someone who is needing that.
06:00If you are someone that wakes up feeling anxious and overly alert as it is, then maybe that's not something that you wanna prioritize. So the real core of this morning routine that you can use and customize comes from the three m's coined by doctor Chatterjee.
06:16Doctor Chatterjee wrote a book about these three m's, but you don't necessarily need to read it if you don't want to because I'm going to explain it to you right now.
06:24The first m is movement. Movement is extremely important first thing in the morning for many different reasons when it comes to your biology.
06:35Alright? So reason number one is that every single night as you sleep, your brain dumps a whole bunch of waste down into your neck through something called the glymphatic system.
06:47Now if you don't move your body, if you don't get up and move, it might sit there, and they've actually linked this to cognitive decline in older age, this kind of buildup in the neck.
07:01Alright? So you wanna so you wanna get the blood flowing, you wanna get the lymphatic system flowing, the lymphatic system flowing by moving your body when you first wake up in the morning. That's reason number one.
07:12Another reason why morning movement is so so so important is for blood flow, oxygenating the brain. Another reason, dopamine boost, an endocannabinoid boost, mood boost, focus boost, motivation boost, energy boost.
07:25Alright? Morning exercise will change your life, especially if you are someone who has been diagnosed with ADHD, maybe you think you have it.
07:34I myself have been diagnosed with ADHD, and I found very early on that exercising in the morning allows me to be so much more focused, more productive, more on top of my life.
07:46I feel better, I do better, I think better. Just all around, everything is better. Okay?
07:53So that doesn't mean that every single morning I get up and I do some crazy one hour I don't do like a whole one hour and a half workout. That's not some days, yeah, for sure, if I have the time to do that.
08:05Some days, it looks like getting up in the morning and stretching. Back whenever I was in my PhD and I had to be in lab by 06:30AM or 7AM to run a specific experiment, I wasn't doing a whole workout in the morning.
08:17I would get up and I would do three morning sun salutations, which is just a little quick yoga flow. It took me maybe two minutes to complete this morning movement.
08:27And so I'm giving you these examples just to kind of paint the picture that there really is no hard and fast rule for what movement looks like. Sometimes I wanna activate my whimsy a little bit extra, and if you're watching this video, could tune in, and I have this little rebounder, this little mini trampoline that I like to bounce on to activate my whimsy.
08:50And so that's fun as well. There are periods in my life in the past where I've felt like actually going to the gym and lifting weights and hitting a hard workout was dysregulating me.
09:00I started to feel maybe a little anxious after I would leave the gym in the morning, and I paid attention to that. So what did I do? I shifted into more regulating exercise.
09:11For example, Pilates or walking. Right? Also making sure you eat food before you exercise in the morning is really important.
09:18And the way that you feel yourself is really important. I love water with electrolytes first thing in the morning. That would also be a game changer.
09:25The reason why I love the term movement in this step is because it's not telling you, oh, you need to go do a workout. It really is any sort of movement. You can put on a song and you can dance.
09:35Whatever you are feeling called to do, do it. It can be as simple as stretching. But movement is so so so important, especially in just one little extra bonus benefit.
09:47It really is a great way to prime yourself for the next step, which is mindfulness.
09:54If you are someone who struggles to meditate, exercising before you meditate, moving your body before you meditate will be a game changer for you. It's a it was a game changer for me.
10:05I actually it's the way that I started with meditation. I knew that I wanted to start meditating. If you've never meditated before, if you don't have a regular meditation practice, highly recommend a meditation practice.
10:15Meditation will allow you to boost your focus, your attention, your presence, your joy, your peace, your ability to regulate your nervous system, your superpowers, your connection with the divine.
10:27Just so many different benefits to meditation, which I highly recommend doing. But I have I get a lot of clients, lot of people that I coach that they ask me, you know, like, do you meditate? I really struggle with meditation, blah blah blah.
10:38And I tell them, try meditating after you exercise.
10:43And if you've if you've ever done yoga, you will find that in yoga, this is actually the way that it is done. You do the yoga flow, and then at the end, you do Savasana or corpse pose, a meditation pose.
10:55And I love that. It's my favorite part of yoga. But you will find that it is so much easier to drop into the present moment after you've moved your body.
11:06It's sort of like you're able to clear all this movement monkey energy out of the body and then your mind can rest. So if you have not caught that yet, mindfulness is m number two of this three m system of the morning routine. Mindfulness doesn't have to be meditation.
11:20It can also be journaling. It can be breath work. Any sort of practice that allows you to observe your mind, I've found that even, you know, in in on Sundays, I feel called to do a brain dump, a morning brain dump.
11:36Well, I if I if I have a morning, right, let's say you have mornings like where you're trying to meditate and you just feel like your mind is full of this clutter, I have found that doing a brain dump to kinda dump all of the information that your brain is kind of cycling and looping in your working memory out onto some external hard drive like a voice memo or journaling on or typing in your notes app.
12:00I found that it is extremely helpful to do that, and it'll also allow you to observe patterns that maybe you haven't noticed before. Now, if you're wondering what type of breath work, what type of meditation, it really is up to you. There is no right or wrong answer, and again, this is why I love this sort of morning routine formula because I don't believe in one size fits all approaches, but what I do pay attention to is the is our biology and how the brain works, and setting the brain and our biology up for success in the best way.
12:33Now, it is really important to customize each of these steps so that they resonate and work for you as an individual.
12:41I know lots of you will have questions on meditation because every single time I talk about it, I get lots of questions on it. You can leave your questions in the comments if you have specific questions, but I'll answer a few right now. When I first started meditating, it was guided meditations only.
12:56I had no idea what I was doing, and I actually have a playlist on YouTube of the exact meditations that I used when I was first starting out.
13:05Now this is not a playlist that I made for other people. This is a playlist that I made for myself five, six years ago. When I first started meditating, I made it for myself, and then I've just since made it public, since I started creating content, since I started coaching people, I've just made the playlist public so that you can go and use it too.
13:21So those are my favorite guided meditations in one playlist for free on YouTube, and you can use those if you are new to meditating and you're just starting out. I now am a huge fan of meditating in silence or just to frequencies of music.
13:38I love it because I sort of have come I've developed my own meditation structure where I like to go into meditation.
13:49I always start with a few physiological sighs. If you have never heard of a physiological sigh before, what that looks like is it is one deep inhale through your nose. We could do one together right now.
13:58So one deep inhale through your nose, followed by a second inhale through your nose. It's just gonna be like a super tiny, like, expansion to the tippity top, and then a long sigh, exhale through your mouth.
14:15If you do two or three of those, it really shifts your nervous system into the parasympathetic branch, and if you notice I'm already talking slower and calmer. But it really shifts your nervous system into the parasympathetic branch, which is that rest and digest state, and allows you to sort of just drop out of your brain, out of your mind, and into the body, and it really allows you to feel calm and relaxed.
14:40Then I usually like to do just a little gratitude in my mind, things that I'm grateful for, maybe just thirty seconds to a minute in my head, and then drop into silence.
14:53And just observing my head, and trying to let go of my thoughts, And I'll do that for however long I'm feeling, however long I'm wanting to meditate that day. And then toward the end, I will ask a question.
15:05I really like to ask questions to the divine, to God, to the universe, to my highest self. I'll I usually like to ask, you know, like, is here for me today?
15:14What is there for me to know? If I'm feeling anxious maybe a little bit that morning, I'll ask myself, you know, like, what can I do for you right now?
15:23Like, yeah, like, what is what is there for me to know? Like, how can I support myself right now?
15:28Right? And so just questions like that, just like intuitive questions that will come up, like, how can I support myself right now? Or if I have a really busy day, like, how can I make today great?
15:39How can I make today you know, and whatever it is, like, if there's any sort of uncertainty, if there's any anything, I will just ask? And what I have found is that if you start with those physiological sighs or any sort of breath work, go into gratitude, which shifts your nervous system into rest and digest, parasympathetic, and love even further on top of the breath work.
15:58It allows you to drop into a deeper meditation a lot easier, a lot quicker. And then toward the end, I start to ask some of these questions. I don't always ask these questions, but sometimes I do.
16:09I like to. And then at the very end, we shift into the third m. The third m is mindset.
16:16Mindset looks like affirmations, intention setting, praying, saying your prayers.
16:24I often get asked what is the difference between mindfulness and mindset? And the analogy that I like to make is mindfulness is like raking the soil, like raking the dirt, the soil, and then mindset is planting the seeds.
16:40So you're gonna clear out your mind, rake your mind to get it free of weeds, and then plant the seeds that you want to grow. So if there are new beliefs you're trying to wire in, this is an opportunity to maybe say some affirmations or visualize or you know, say your prayers, set your intentions, what whatever that looks like for you.
17:00One of my favorite intentions, and I have shared this many times, and I've actually got a DM from someone on Instagram saying that this affirmation alone changed their lives, so tune into this one. One of my favorite intentions or affirmations is today, I am prepared to be surprised by the unexpected blessings and opportunities coming my way.
17:19This primes your brain to look for and scan and filter your reality for things going right, for blessings, for opportunities. And I'm telling you, when you set this intention, at the end of the day, you will look back over your day and be like, oh wow, That one thing happened. Or it might so happen that in the middle of your day, something's gonna smack you in the face.
17:40This has happened to me before, where I am halfway through the day, maybe a few hours after saying that affirmation, and something amazing happens. I get great news or I receive an opportunity and I'm like, oh, there's that affirmation at work.
17:52So give that one a try if you feel called. But I like to set intentions. I like to think about, okay, like what am I doing today?
17:58Like if do I have a lot of meetings? Do I have lot of calls? Do I am I coaching people today?
18:02Am I teaching classes? Am I creating content? Like, what am I doing today?
18:05And I will set intentions for how I want my day to go. I will set intentions for also like how I wanna be. Right?
18:12If I'm feeling like I am taking life a little bit too seriously, I will set the intention to have more fun with my tasks today, be more whimsy with everything that I do today. If I feel a little more high strung, if I'm maybe I'm feeling a little anxious, I will set the intention to relax through what I'm doing today, to slow down with my tasks.
18:34Right? And so this part of the morning routine, especially intention setting, is about tuning into how you feel and adjusting for that.
18:42Maybe you feel absolutely incredible. Like, I have days where I'm just like, I feel absolutely amazing, and and my intention is just to be loved, just to move through the day with the energy of love. In this third step of the three m's, I really like to say my prayers as well, and that can be more gratitude, more thanks, maybe asking for things.
19:03Something that I've asked for for years now is guidance, clarity, and wisdom.
19:09But altogether, these are really the three m's. This is the three m's of a typical morning routine every single day.
19:15Now, what I want you to notice is that every single step has so much flexibility, and you can adjust and customize and do something different every single day.
19:25Like, it doesn't have to be the same type of movement, or the same type of mindfulness practice, or the same type of mindset. Right? And another thing that I want you to know is that all three of these steps can be done in ten minutes.
19:36You can move your body for three minutes. You can do a three minute meditation, and then take three minutes to say some affirmations and be done.
19:45So there really is no excuse for not being able to do this. Like, you can take as much time or as little time as you want. On days where I'm really busy, I really I I do five minutes.
19:56It takes five minutes. But on days where I have more time, I like to do more of a workout and actually take the longer meditation and do a little more of a visualization.
20:05This morning, I did that. I did my thirty I did a thirty minute workout, did a ten minute meditation, and then took, I think, an additional ten minutes to visualize and go through sort of like my formula for leveling up that I have inside of Minecraft.
20:20And I'm like, okay. Like because I just finished a huge project that of mine that I can't wait to talk more about, and I'm like, okay.
20:27Like, what's next? And I was kind of visualizing, moving through the steps of the my Minecraft method that I've created, and I'm like, oh, this is what's next for me.
20:35This is the step that I need to focus on. So every morning can look different, and for example, you can do all three of these steps on a on a walk. You can go for a walk and make it a mindfulness walk, and do a little bit of a walking meditation.
20:48Now you're getting movement. You're also getting morning sunlight, which I haven't mentioned yet, but morning sunlight is really beneficial for waking up your biology, setting your circadian rhythm, setting a timer for melatonin release at night, which is really important for sleep.
21:04Also boosting cortisol, boosting dopamine, that morning sunlight is so so so important, and so you can get up, go for a walk. So now you've checked movement, you've checked mindfulness, and then you can take the last five, ten minutes to do a little mindset.
21:18I actually do this frequently. I do all three m's, my entire morning routine in a fifteen minute, twenty minute walk. You can go back to doing the same thing that you've been doing every single day, or you can try the three m's.
21:31You can try this morning routine out for yourself, customize it, make it work for you, make it fun, make it exciting. Okay? Use dopamine to your advantage, make it fun, make it something that you look forward to.
21:40Don't let yourself have the matcha or the coffee until after the morning routine. Okay? Delay reward.
21:47Motivate yourself to actually do it, and then you can watch your life shift and transform into a life that you never imagined possible. And I know that that is a high promise for something as simple as a morning routine, but genuinely, my life completely changed when I started doing the three m's.
22:05And I have seen thousands of people that I've coached change their lives with the three m's. If you are somebody who doesn't like to do the exact same thing every every single day, I get that, I need novelty, I love flexibility as well, the three m's gives you that. So try out this morning routine and let me know how it goes for you.
22:23I'm very excited to see your results and transformations. I can't wait to hear about them.
22:29And if you are wanting to learn more about coaching with me, my Minecraft program, and the Minecraft method, the community, everything that you need to know is going to be down in the description. A link to my next live master class will be in the description as well.
22:44And by the way, if you have not been to one of my live master classes before, they are absolutely incredible. Every single time I hold one, I get DMs from people saying that their lives completely changed. I actually had someone on my last class who said that he attended my class in April, and he came back to my most recent one just to tell me that he changed his life.
23:04So the classes are incredible. I dive into the neuroscience of the subconscious mind, neuroscience of manifestation, reprogramming your brain, all of that, and I give kind of an entire method, an entire process.
23:15So definitely come if you are interested. It is completely free.
23:19I am also planning a tour. So if you are wanting to see me live, make sure to RSVP for your city and the link to do that is also going to be in the description. Thank you so much for watching, for being here.
23:31I am endlessly grateful to you and for you. I am sending you so much love. I believe in you.
23:36I'm rooting for you. You got this. Go and get it.
23:40Have a great week. I'll see you next time. Bye.
The Hook
The bait, then the rug-pull.
A neuroscientist sits down on her patio and, in one unbroken take, walks through the exact three-step morning routine she's used for five years and taught to thousands of coaching clients.
Named ideas worth stealing.
06:08acronym
The Three M's
- Movement
- Mindfulness
- Mindset
A sequential, flexible morning-routine framework: move the body first, then quiet the mind, then deliberately plant an intention or affirmation.
Steal forany daily-habit or morning-routine content that needs a simple, memorable structure
How they asked for the click.
VERBAL ASK
23:36product
“if you are wanting to learn more about coaching with me, my Minecraft program, and the Minecraft method, the community, everything that you need to know is going to be down in the description”
Soft, single CTA placed at the very end after fully delivering the promised content; also mentions a free live masterclass and an in-person tour, both linked in the description.
MENTIONED ON CAMERA
FROM THE DESCRIPTION
PRIMARY CTAWhere the creator wants you to go next.
OTHER LINKSAlso linked in the description.
Visual structure at a glance.
