How to Make Your Day G.R.E.A.T (without ice baths or 4am alarms)

Ever feel like the universe is out to get you? You wake up late, stub your toe, spill your coffee, and suddenly, the whole day feels doomed. But what if I told you that YOU have way more control over how your day goes than you think?

In this episode of The MrMind Podcast, I’m breaking down a foolproof way to make sure every day is GREAT—literally. We’re talking about the G.R.E.A.T. formula: five simple, powerful shifts that will make your mornings smoother, your mindset stronger, and your day practically bulletproof. 

If you want a real, practical way to start your day off right and keep it that way, hit play and let’s get into it!

IG: @themrmindd

Transcript

Alright, let's talk about something important, making sure your day doesn't suck. How about that? Because honestly, some days feel like they're out to get you and only you, no one else, just you. Okay? You wake up late, step your toe, your coffee spills, and suddenly you're convinced that universe is personally offended by your existence. But what if I told you you have way more control over how your day goes than you think? Let's get into it. Thank you so much for tuning into the Mr. Mind podcast, your twice weight dose of living. Well, I am Ryan Johnson, your mindset coach for today. And today we're going to break down a foolproof way to make sure that every day is great and no, it's not about waking up at 4:00 AM taking a, dang, what's that? Like an ice bath meditating on a mountaintop? Unless you're into that, and if you're into that, that's perfectly, perfectly fine. 

What it's about is small, powerful shifts that'll change the way you experience your day. And I promise, if you stick with me today, you'll walk away with a simple strategy that you can use tomorrow to make sure that your day starts off great in that way. So how do we go? How do we do it? How about this? Let's start here. Here's a way to start your day off wrong, and I know this because I've done it. Let me paint you a picture at 7:30 AM My alarm didn't go off, or maybe it did, but I just hit snooze so many times that my phone just gave up. Who knows? I'm not going to tell you. I jump out of bed and panic. I trip over my own feet twice, spill water all over my laptop, and now I'm cursing at everything. The dog, the ground. I grab my phone. Big mistake because the first thing I see is some dude on Instagram talking about how he's already made $10,000 today. Now I feel like a failure. Meanwhile, my brain is in overdrive. I'm running late. My to-do list is longer than my life expectancy. My morning is officially wrecked before I even brush my teeth. Does this sound familiar at all? Well, maybe your version is a little bit different, but here's the truth. Most bad days don't just happen. They start with how we set them up. So we're going to flip that. 

I came up with a real simple way to make sure your day is great, and it's literally in the name G-R-E-A-T. Five small things that can completely shift your energy and make your day bulletproof. Let's break it down, G. Gratitude first, before you even touch your phone, before you do that, before you get out of bed, take 10 seconds, literally 10 seconds, just 10 seconds to think of one thing that you're grateful for. It could be as deep as I'm grateful for my family, or as simple as I'm grateful for, my pillow is soft. And the reason why you do is because gratitude shifts your brain from stress to appreciation. You can't be anxious and grateful at the same time. It's impossible. I've tried it and it is impossible. So start your day off with a win. That's a G. Now, r, rituals and routines. 

Most people, most people think motivation makes you productive. That's wrong. Routines do. Having a simple morning ritual, even if it's just drinking water, stretching and taking a deep breath creates momentum. It does. It creates momentum. Just like setting up a cheat code for your day. You don't need two hour morning routines. Just a couple of intentional actions that'll tell your brain we're in control today. The very first thing I do when I wake up is, well, it depends. Very first thing I do when I wake up is I'll wake up and make sure I brush my teeth, my aligners that I have, and if my wife is not in bed, I'll go ahead and I'll make the bed, right? Those are my first two things. Boom, bang, boom, bang, boom, bang. Then I'll work out, boom, bang, bow. And a lot of times my wife's in bed already, so I'll wake up, brush my teeth, work out, and then she's usually up and then I make the bed. 

I mean, you know where the hell I'm going with this. Anyways, E is for energy check because your mood follows your movement. If you're slouching, if you're scrolling, if you're slamming coffee on an empty stomach, you're setting yourself up for a crash. Instead, check in with yourself. How's your body feeling? Did you move? Did you drink water? Even a quick stretch or a walk outside can completely shift your energy. If you're feeling sluggish, don't just push through, reset yourself, okay? And you can do it a few pushups, a few sit ups. Just get the blood flowing and I promise you'll feel a lot better. A action and intention. Action and intention. You know what one of the biggest mistakes people make, they let the day happen to them. Instead of deciding on how they want it to go. Before you dive into work, ask yourself, what's the one thing I want to accomplish today that'll make me feel great? 

Not 10 things, just one. And when you have a clear intention, you stay focused. And even if the rest of the day gets messy, you still have a win and wins are winning. T take control of setbacks. No matter what you do. Some days we'll throw curve balls at you, but the key is how you respond. It's not what happens, it's how you respond. So if something goes wrong, just take a deep breath. Ask yourself, will this matter in a week? Most of the time the answer is no. The power move, laugh about it. Seriously, just find the humor in the situation because nothing ruins a day faster than taking everything too seriously. But what if your day is already off the rails, right? What if your day is already gone? Boom, the train is off the tracks, it's gone. What do you do? No problem. 

There's a few ways that you can reset in those situations. Try this one step away for five minutes, just for five minutes. Change your environment, step outside, breathe fresh air. Take a breath, take a damn breath, take a breath. Number two, movement. Break jumping jacks. Stretch dancing like an idiot. Just move moonwalk. It doesn't matter. Do some movements. Reframe the story instead of this day, sucks. Try. This is just a plot twist. One of the members of my company, she'll come to me with problems during the tour and I let her know all the time. I say, Hey, it's totally fine. The only thing this is doing is building character. Now we can figure out ways to solve it, but this went wrong. Yeah, well, we'll figure it out. Only thing this is doing again, is building character. And I say this a lot to people, if you wish upon yourself or whatever you believe, you say, Hey, I want to be a great businessman. 

I want to be a great person. I want to be a great leader. Well, guess what? Life is going to throw obstacles at you. They're going to throw situations where the better version of you, not better, but the higher version of you you want to achieve will be able to handle them. We'll be able to understand and know what to do, what to say. So when these questions situations arise with people that I know, I try to remind them, Hey, only thing to says is building character. And they say, well, what if I don't want to build character? I don't want to do this. I say, well, you never want it to be better in your life. Never. You never thought to yourself, man, I wish I can do this. You shot that energy out, boom, you shot that energy. Missou, man, I want to do this. 

I want to be able to do this. I want, I want. And the universe responds, okay, you want that? Well, here, I'm going to throw this in your way. Figure this out and then we'll talk. Try this one. Gratitude reset. Name three things that are going right, even if your day is going crappy. Three things that are going right, even if it's just my socks match, my socks match, my shoes are on. I'm alive. I was able to eat today if I wanted to. Here. This is a good one to hear. Music hack. If your day is going bad, try a music hack. Play your hype song. Science says that music instantly changes your mood just to go over those five things again. One of them is step away for five minutes. Then you have movement break, then you have reframe the story, then you have gratitude reset, then you have music hack. 

I'm going to tell you something about these five things. Whichever one you try to do, your brain is going to throw all of these obstacles in your way to prevent you from doing them. I promise you. Music act, man. I don't want to listen to that music. Does that sound familiar? You're in a bad mood. Oh man. I know that if I listen to my favorite song, oh man, that Eminem song, but I don't feel like listening to it. I'm not going to listen to it. I don't feel like it. Yeah, that's your brain messing with you, keeping you in that state that it wants you because now it's comfortable in that state. 

You try to reframe the story. This day sucks. You try to reframe it. Your brain is going to be like, I don't feel like thinking positive right now because it sucks. I don't want to think positive because it sucks your movement. Jumping jacks, you're stretching, dancing, or whatever. Okay, I'm going to try to do jumping jacks. Your brain's going to be like, I don't feel like it. You're not going to feel like it. Whatever you do, you're not going to feel like it. And that's the obstacle that you have to hurdle over and get excited for that. Get excited. I'm telling you what's going to happen before it happens. Get excited for it because guess what? You complete that you have won, you passed the test, and that's all life is, right? Just a series of these seemingly unimportant decisions, these tests. Try just one of these and I guarantee your day shifts immediately. 

So there you have it. The G.R.E.A.T method. And just to recap on that great method, G is for gratitude, R is for rituals and routines. E is for energy check. A is for action and intention. T is for taking control of your setbacks. I'm giving you this method to make sure your day is well. Great. Try just one of these tomorrow morning and see what happens. Just one. And hey, if you try this and it works, I want to hear about it. DM me on Instagram. You already know what it is. The Mr. Mind. There's two Ds at the end. R, leave a review on this podcast. Thank you so much for tuning into the Mr Wine podcast. If you could do me a favor, that'd be great. That very last person that you sent a text message to, can you send him another one and say, Hey, I hope you're having a great day. I hope your morning is wonderful. I hope your evening is even better because you never know. They just might need it. ALOHA!