AND CREATE A DAILY ROUTINE THAT

WORKS FOR YOU

How to Channel Your

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© 2015 Chris Winfield. All Rights Reserved.

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Under no circumstances should this e-book be sold, copied, or reproduced in any way except when you have received written permission.

As with any business, your results may vary and will be based on your background, dedication, desire, and motivation. Any testimonials and examples used are exceptional results, which do not apply to the average purchaser and are not intended to represent or guarantee that anyone will achieve the same or similar results. You may also experience unknown or unforeseeable risks which can reduce results. The authors are not responsible for your actions.

The material contained in this report is strictly confidential.

Why Work On Your Daily Routine? 4

What’s Your Ideal Daily Routine? 10

Dream Big, Start Small 12

Ideal Daily Routine 14

Good Habit Builder 16

Pitfalls and Dangers 17

Habit Building Resources 19

Further Reading 20

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In essence, your Daily Routine is the amalgamation of all of your habits - good and bad. Crafting a positive habits and rituals will help you develop the discipline needed to reach your goals… and will serve as the foundation for becoming the best version of yourself that you can be.

Your habits are the building blocks of your daily life and in them lies the potential to change the world you live in.

By changing your habits, you can change your life…

“Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values,

Your values become your destiny.”- Mahatma Gandhi

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Not convinced? Let’s take a look at the daily routines of some inspirational people throughout history.

We’re going to look at the daily rituals of Benjamin Franklin, Simone de Beauvoir, Winston Churchill and Charles Darwin.

Between them, they have ran countries, won Nobel prizes (and wars), changed the face of modern science and published over a hundred books.

Here’s what their Daily Routines all had in common:

• They all allotted time for both work and play. Having this balance is equally important in leading a productive life.

• Their routines were optimized around how they work best as individuals. Their Daily Routines aren’t made to match up with what others may try to convince them they ‘should’ do.

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Benjamin Franklin “What good shall I do this day?”

5am - 8am: Rise, wash, and address Powerful Goodness; contrive day’s

business and take the resolution of the day; prosecute the present study;

and breakfast.

8am - 12pm: Work.

12pm - 2pm: Read or overlook his accounts, and dine.

2pm - 5:50pm: Work.

6pm - 10pm: Put things in their places, supper, music, or diversion, or conversation; examination of the day.

10pm - 5am: Sleep.

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Winston Churchill: “Start the day by working from bed…”

7:30pm - 11am: Awake but remain in bed for breakfast, read mail and read

all the national newspapers. Work (by dictating to secretaries).

11am - 1pm: Arise from bed, bathe, take a walk around the garden before a weak whisky & soda in the study.

1pm – 3:30pm: Lunch with family and friends (three courses with champagne, port, brandy and cigars).

3:30pm - 5pm: Return to the study for work, or supervise work on the estate, or play cards or backgammon with Clementine (his wife).

5pm – 6:30pm: Ninety minute nap after a weak whiskey soda.

6:30pm - 8pm: Arise and bathe again for dinner.

8pm Onwards: Dinner, cigars and drinks went on past midnight. Churchill often returned to his study for another hour of work before bed.

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Charles Darwin “A man who dares to waste one hour of time has not discovered the value of life…”

7am – 7:45am: Wake up and take a short walk.

7:45am - 8am: Eat breakfast alone.

8am – 9:30am: Work in study.

9:30am - 10am: Read official letters in his drawing room, before reading family letters aloud.

10:30am - 12pm: Work in study.

12pm – 1:.45pm: Walk via the greenhouse, and then around the sandwalk, either alone or with his dog.

12:45pm - 3pm: Lunch with his family (main meal of the day) before reading The Times and answering letters.

3pm - 4pm: Rest in bedroom on the sofa, smoke a cigarette, listen to a novel or other light literature read by Emma (his wife).

4pm – 4:30pm: Walk, sometimes farther afield and sometimes with company.

4:30pm – 5:30pm: Work in study, closing up the day’s tasks.

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6pm – 7:30pm: Rest in bedroom again with Emma reading aloud.

7:30pm - 10pm: Enjoy a light tea (while his family had dinner), followed by either backgammon with Emma or piano and reading aloud before bed.

Simone de Beauvoir “Change your life today. Don’t gamble on the future, act now, without delay.”9:30am - 10am: Rise and start the day with tea.

10am – 1:30pm: Work,

1:30pm - 5pm: Eat and spend time with friends.

5pm - 9pm: Back to work.

9pm & onwards: Evenings with friends, dining, reading, etc. before bed

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Do you wish that you were someone who exercises each day?

Would you like to be the kind of person who reads for an hour before bed?

Do you want to carve out time each day to spend quality time with your kids?

Can you be the kind of person who spends an hour working on your novel every morning?

Well… Stop Dreaming!

You can be all of these things - a writer, a rock-climber, a careerist, a yogi, a philanthropist, and an awesome parent.

You can create rituals and habits that will enable you to do all of these things, without letting your ‘work’ suffer.

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You won’t begin living your dream Daily Routine over night. But you can start building it right now.

You can create rituals and habits that will enable you to do all of these things, without

letting your ‘work’ suffer.

Your Daily Routine is simply the amalgamation of all your habits.

And creating new habits is all about baby steps…

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Dream Big, Start Small

Pick one or two aspects of your dream Daily Routine and start small.

Break your new habit down into the smallest, most convenient chunks that you can.

Let’s say you want to exercise every day. Start by doing just 10 sit-ups a day, or walking around the block until you hit 10 minutes.

Now anchor this new action to something that’s already part of your routine - like brushing your teeth, or having breakfast (when was the last time you forgot to do either of these?).

Anchoring actions is simple - every time you do something you already do habitually, you incorporate the new habit. So if you’re trying to anchor taking a walk to brushing your teeth - you should always walk right after you’re done brushing your teeth. After a few days, brushing your teeth will become the trigger for your daily walk.

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It can also help to set little reminders, put a sticker on your toothbrush or a post-it by your sink and write ‘Now Walk’ on it. Taking these simple steps will help to keep you living and acting consciously… and get you closer to creating the new habits you want in your life.

Use the worksheets in the next few pages to track your progress…

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Pick three elements that you dream of having in your Daily Routine and write them below. Then put down the smallest action you can carry out, and an existing habit you can anchor it to.

Element: ..........................................................

Action: ..........................................................

Anchor: ..........................................................

Element: ..........................................................

Action: ..........................................................

Anchor: ..........................................................

Element: ..........................................................

Action: ..........................................................

Anchor: ..........................................................

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Ideal Daily Routine

Here are a few examples:

Goal Habit: Exercise 5 times per weekAction: 10 minutes walkingAnchor: Brushing teeth

Goal Habit: Read for 30 minutes each dayAction: Read one pageAnchor: Putting on pajamas

Goal Habit: Meditate for 20 minutes each dayAction: Meditate for 2 minutesAnchor: Showering

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The Good Habit Cheat Sheet

Use this as a starting point (pick one from each column)

Mind Body Spirit

Read two pages of a book Exercise for 15 minutes Write a gratitude list

Write down 5 ideas Drink a glass of water when you wake up

Spend quality time with your children

Upon waking, read positive, inspira-tional material

Wake up early Start the day with positive affirmations

Meditate Floss Talk to someone you trust, daily

Visualize success Spend time in the sun Review your day

Listen to some calm, distracting music

Breathe deeply for a few minutes

Write Morning Pages

Participate in a group of like-minded individuals

Take a nap Laugh out loud (even if you have to fake it)

Consciously take a mo-ment to confront and let go of worries and regrets

Spend time thinking about your posture and correcting it

Spend time on a hobby (for pleasure)

Write down your goals for that day

Before each meal, drink a glass of water

Intentionally visualize something calming, upbeat and soothing before you sleep

Review your achievements

Go to sleep before 11pm Thank someone for their role in your life

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Don’t beat yourself up if you slip up.

One of the easiest ways to ruin a good habit is to put too much pressure on yourself. People who are used to reaching their aspirations, working hard and pushing themselves are often the worst culprits when it comes to this.

It’s imperative that when you make a mistake, or break your good habit streak, that you don’t start on a downward spiral. The voices in our heads are incredibly good at convincing us to give up.

If your goal is to exercise every day, but you skip a day on your calendar - endlessly beating yourself up over it is destructive.

One way to fight this is through practicing what I like to call time limited frustration. It’s a technique you can use to allow yourself to confront and experience disappointment, without allowing it take over your hard work and push you back to square one.

If you slip up on any of your habits, it’s natural to feel frustrated and angry with yourself. To stop it from taking over, allow yourself fifteen minutes (and fifteen minutes only!) to experience that frustration. Set a timer if you have to but after those

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fifteen minutes are up, you have to move on and continue as you were.

Fifteen minutes spent stewing, with focus, is usually more than enough for you to confront your negative emotions, work them out and realize that everyone makes mistakes.

The purpose of this is to give you a set amount of time in which to react in whatever way feels natural, before resetting your goals. You can spend these fifteen minutes writing out how you feel, being hard on yourself and doing whatever you need to do to confront your reaction.

Allowing yourself this time will mean that your feelings aren’t weighing you down for the rest of the day. It gives you the chance to experience your emotions, and then act rationally. It’s a great way to be mindful of your inner thoughts, and meeting them head-on will give you a power over them you won’t expect.

When the fifteen minutes are up, move on, and get back to creating your Daily Routine.

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One of the key tools for successful habit building is keeping track of your accomplishments, and monitoring how you spend your time.

The simplest way to do this is with pen and paper. Start your day with a list of goals and check them off before bed (rinse, repeat). Then review your records weekly, monthly, and indefinitely.

If you want to take it up a notch, there are numerous apps out there to help you go deeper. I’m a big fan of the Way Of Life app. It helps you both break bad habits and build good ones, with little additional effort on your part.

By monitoring how you allocate your time and prompting you to follow through on the goals you set through alerts and reminders, it’s a simple way to keep you on track.

It also helps by creating easy to digest graphical displays of how you’re doing - from bar charts with trend lines so you can see changes over time, to scoreboards and pie charts. The social aspect is particularly useful, as external accountability can be a great form of motivation.

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Routines of Famous Creatives in History Turns out great minds don’t think alike. Discover how some of the world’s most original artists, writers and musicians structured their day, based on their ‘Daily Rituals’

The Daily Routines Of History’s Most Famous Creative PeopleThis wonderful infographic aims to provide a sneak peek into the everyday lives of 16 brilliant minds including Ludwig van Beethoven, Charles Dickens, Sigmund Freud, Victor Hugo, Charles Darwin, Benjamin Franklin and more.

A Giant Daily Routine’s Resource How writers, artists, and other interesting people organize their days.

How to Be the Luckiest Guy on the Planet in 4 Easy StepsAuthor James Altucher’s excellent breakdown of the 4 things that go into his ‘Daily Practice’.

C L I C K H E R E T O V I S I T

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