Episode Transcript
[00:00:07] You gotta be bold. This story gotta be told own your fierceness is gon and glow. This is Sonja Empowers show.
[00:00:13] Stay on go like a lion who on the prowl Sonja Sells help you get it. We doing it and doing it now.
[00:00:28] Hey Empowered disruptors. Welcome back to the Sonja empowers show where I ignite your online business and help you own your fierceness, Embrace your unique beauty, talents and strengths. Rise above fear and step into your destiny as you build empires and shatter expectations together. Hey, hey, hey. You fierce, unstoppable entrepreneurs.
[00:00:55] Today we're talking about something that literally reshape your entire day, your entire business, and frankly, your entire life. We're talking about your morning.
[00:01:08] You think your success is built in the hustle? Guess again.
[00:01:12] It's forged in the quiet, intentional moments before the world even wakes up.
[00:01:19] As online entrepreneurs, our days can feel like a relentless barrage of tasks, Right?
[00:01:25] But what if I told you there's a secret weapon?
[00:01:29] Five simple rituals that can turn your chaotic mornings into a launch pad for unparalleled productivity.
[00:01:38] Let's dive in because it's time to stop reacting to your day and start dominating it.
[00:01:45] Ritual number one, stillness. That speaks volumes.
[00:01:51] First up, mindful meditation.
[00:01:53] I know.
[00:01:55] Now, don't roll your eyes.
[00:01:57] This isn't about chanting or sitting cross legged for hours.
[00:02:01] We're talking about five minutes.
[00:02:05] Five minutes to silence the noise, to breathe, to simply be in a world that demands constant doing.
[00:02:15] This ritual is about conscious, non doing.
[00:02:19] It clears the mental clutter, reduces that sneaky stress we all know about, and sharpens your focus.
[00:02:28] Imagine starting your day with a clear channel, ready to receive brilliant ideas and tackle challenges with calm precision.
[00:02:37] That's the power of just a few minutes of stillness. Ritual number two, move your body, move your business, honey.
[00:02:47] Next, let's get physical movement. Your body is your temple and an energized body means an energized mind.
[00:02:58] Whether it's a quick burst of jumping jacks, a brisk walk around the block, or a few dance moves. Get those endorphins flowing.
[00:03:08] This isn't just about fitness. It's about igniting your internal fire.
[00:03:14] When you move, you wake up your brain, boost your mood and build resilience.
[00:03:20] You're telling your body and your business, I am ready for action.
[00:03:25] Now, this is a true story. Now I've been, you know, slowly working on those areas in my personal life that needs improving.
[00:03:34] And one is I need to be more physically fit. You know, I don't have any health problems outside of being overweight and, you know, being A busy entrepreneur.
[00:03:49] Like, literally between client work, you know, having to, you know, get the deliverables to my team, you know, having to use brain power to create, you know, training programs and things of that nature, I noticed that I had, like, my little watch on. And I remember it was like, I only did like 200 steps, like, from the time I started working, which was around 8 that morning, until about 5pm that evening, I only did 200 steps.
[00:04:27] And guess what? My mind was totally gone. I mean, literally, I'm talking about I felt drained in my mind.
[00:04:36] And when my mind feels drained, my body feels drained as well.
[00:04:40] And I was like, something is going to have to give.
[00:04:45] And I began to discipline myself to intentionally move my body and just shut the laptop down and move my body. And I'm like, okay, I'm determined to do X amount, amount of steps. And the only thing I wanted to do was I'm like, okay, I want to get to a thousand steps during my workday, which is not a big goal.
[00:05:10] And then before I knew it, I was doing like 3,000 steps. And so I'm on this health journey right now. I'm not going to lie to y' all sisters. I am never going to give up a slice of cheesecake. But I do believe that our health is the wealthiest asset we can have.
[00:05:31] And I do believe that, you know, in order for us to be the best version of ourselves, we have to start incorporating more healthier habits, because it is. It does affect our mind when we're not healthy. And so my focus is, my personal goals right now is to drink more water, which I have been doing, and to move my body more throughout my work day.
[00:05:59] And then on Wednesdays. Yep. The same day that I launch the new episodes of the podcast, my husband and I, we. We normally. He normally gets off of work early and we will go for a walk. Like, we were literally do a walk, just, you know, maybe a mile, you know, but it totally makes a difference.
[00:06:21] And it re energizes my mind. It's like I can hit the reset button and I can refocus on the second half of my day. All right? And so these are not just some cheesy rituals.
[00:06:35] It does make a difference that if your temple is energized, your mind is going to be energized too.
[00:06:44] All right, moving on to ritual number three.
[00:06:47] Fuel your empire and hydrate. Smart. All right, now, you wouldn't run your high performance laptop on fumes, would you?
[00:06:57] So why would you do that to your brilliant entrepreneur mind nutritious fuel. Now this might be a breakfast for some of you, but for intermittent fasters out there like myself, the time of your first meal may vary.
[00:07:14] However, one thing is non negotiable hydrate.
[00:07:19] Fuel your body with water first thing in the morning, get that system flushing and ready.
[00:07:26] And when you do break your fast or if you're an early eater, prioritize powerful fuel, right?
[00:07:38] Think like protein, fiber, healthy fats. Now I'm not a nutritionist but once again it goes back to making small healthy habits, right? Because if we're unhealthy in our mind and our body, it is going to spill over sooner or later in our business.
[00:07:58] So give your brain the sustained energy it needs to make sharp decisions, to be creative, to problem solve.
[00:08:05] A well fed, well hydrated body is a well oil machine ready to conquer your day, not crash halfway through it. Okay?
[00:08:16] And so for me I've gotten into the habit to where normally me intermittent, I'm doing intermittent fasting. I've trained myself to be like on a 168 window. So basically that means that I fast for 16 hours a day and I have an 8 hour window that I eat. So first thing in the morning I'm naturally not hungry for a big breakfast. So what I do is I fill up my water bottle and I tell myself, okay, before my first meal I need to completely be finished with this water bottle.
[00:08:51] And normally my first meal may be between 10:30 and 12 on most days.
[00:08:58] And so it's a small, like just a small goal. But the water bottle is like 20 ounces I think somewhere around there. So that is more than enough, like more it's really doable for me, you know, if I start my work day like at 8 o' clock, you know, I start drinking my water, let's say around 7:30, I have all the way like I have like literally like a three to four hour window on average to get those 20 ounces of water just drunken up, you know, so my system can be hydrated and my watch reminds me, you know, to hydrate as well.
[00:09:35] So small habits, right, leads to small healthy habits, leads to big changes. Remember that ritual number four, command your day with non negotiables or right? This is something that I have been practicing for years.
[00:09:52] So here's where we get strategic goal setting with non negotiables.
[00:09:58] Before the emails flood in, before the notifications start pinging, take five minutes to identify your top three non negotiable priorities for the day. So you may be asking what are non negotiables? Okay, These are the tasks, the actions, the projects that absolutely must get done today no matter what.
[00:10:20] These are the needle movers, the mission critical items that directly impact your biggest goals.
[00:10:27] Outline a simple plan of attack for these.
[00:10:30] Now, this isn't a long to do list.
[00:10:33] It's a strategic roadmap focused on your absolute essentials.
[00:10:39] This ritual ensures you're working on what matters most, making progress on your ultimate vision, not just busy for the sake of being busy. Right? Like you shouldn't have bragging rights of, oh yeah, I'm busy today. I was busy today. And then you look around and you're like, what did I get done? Right?
[00:11:01] So remember, you're setting the agenda, not letting the agenda set you.
[00:11:06] Ritual number five ignite your inner fire.
[00:11:11] Finally, and this is, is one that's pure rocket fuel in my opinion, because I'm a little biased. I like reading, so inspirational reading. Before you dive into social media or the news cycle, feed your mind something uplifting, something growth oriented, right?
[00:11:32] Like sometimes when, you know, you know, I look at my phone, it's like doom and gloom. And that shouldn't be the first thing that you're fueling your mind with, you know, so growth oriented. Think on the level of a powerful quote, a passage from a business book, an article that sparks new ideas.
[00:11:52] This primes your mindset for possibility, for innovation, for boldness. You're injecting positivity and fresh perspective directly into your operating system. It's about being proactive with your mental diet, all right? Or I should say your mental health lifestyle.
[00:12:11] So there you have it. Five simple yet profound rituals that can transform your mornings from frantic to fantastic. This isn't about perfection. It's about consistency.
[00:12:23] Now, I know you're ready to take action because that's what fierce entrepreneurs do. So let's get to your fab assignment. That's your fierce action breakthrough assignment for the week.
[00:12:35] All right? Fab assignment, the morning mojo power up. 1. Choose your power ritual.
[00:12:43] Don't try to do all five at once.
[00:12:45] Pick one of the five rituals we discussed today that resonates most with you and feels most doable to start with.
[00:12:55] Is it five minutes of stillness? A quick burst of movement, prioritizing your morning hydration, identifying your top, non negotiable or a quick dose of inspiration.
[00:13:08] 2. Commit for five days. For the next five consecutive mornings, commit consistently integrating your chosen ritual into your routine. No excuses, no hidden snooze on this commitment.
[00:13:23] 3.
[00:13:24] Observe and adjust.
[00:13:26] After five days, take a moment to reflect.
[00:13:30] How did this ritual impact your productivity? How did it shift your mindset?
[00:13:35] What did you learn about yourself?
[00:13:38] If it worked, awesome. If it didn't quite click adjust it or try a different ritual next week.
[00:13:47] Remember, the goal is to create a morning routine that energizes you, fosters productivity and aligns with your personal and professional objectives.
[00:13:58] Experiment, tailor and make it uniquely yours.
[00:14:02] Because when you own your mornings, you own your day. And when you own your day, you own your destiny.
[00:14:10] Now go out there and make some magic happen. You are empowered, you are fierce and you are unstoppable.
[00:14:17] Thank you for tuning in to this episode of the Sonya Empower Show. I'd love to hear your feedback. Leave a review on your favorite podcast platform.
[00:14:26] Connect with me on Social media.
[00:14:28] If you enjoyed this episode, please like, share and subscribe. For more business empowerment resources, visit sonjasells.com for additional resources on personal growth and inspiration, visit chakeletdrapinspired.com until next time. Empower Disruptors Break free. Be fierce.
