#5 The Two-Minute Habit That Changes Everything

Most people start their day on autopilot...

Their brain fires the moment they wake up, the stress kicks in before they've even got out of bed, and by the time they've had their first coffee the tone for the entire day has already been set without them even realising it.

The difference between people who consistently show up at their best and people who feel like they're constantly playing catch up isn't talent, it isn't circumstance, and it isn't how much time they have.

It's intention. And building that intention takes exactly two minutes.

In this video I break down the simple two minute habit that changes how you show up for everything — your work, your relationships, your training, your mindset — and why something this small makes a bigger difference than most people expect

So if you've ever ended a day feeling like you weren't really present for any of it — this is the habit that changes that.

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Transcript

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Today's gonna be the best day of your entire life. Something shifts when at the start of the day you make a real decision how your day is gonna go before it even starts. And I want to talk about that today because it's something real. There's something I almost have to remind myself every single day, it's a two-minute exercise, and it's something I've had to program myself to do subconsciously without thinking of it. And I'm talking about intention here, right? Specifically about the intention of how you start your day. Because so many people they wake up negative and they keep they carry that on through the day. And they have this little thing where they almost just bring negativity to everything they do, the way they speak, the words they use, the way they describe themselves, and the mental talk they have within themselves throughout the entire day. But I want to kind of challenge that for a second. And I want to speak specifically about the intention to have just a fucking good day the moment it starts, regardless of what's happening. Not because everything's perfect, not because you've got it all figured out, not because you're, you know, at the top of the hill and you're looking down. And you know, in some scenarios, even when your circumstances aren't ideal, right? And trust me now, believe me later, but I think every positive person isn't naturally positive. You'll see that. But they simply decide to act that way through intentions, just a quick little frequency shift, and that's gonna be diving into today. And that's the whole thing. And it might sound so simple for a lot of you guys, it might sound even a little bit naive, but stay with me because I think this is genuinely powerful here. And here's something I've noticed for myself too. I wake up so negative every day. I wake up, I check WhatsApp, I think I have a phone addiction if I'm being honest with you. I have times really day where I can fully just throw my phone out of the way because I don't want to check it. But I going back to the original part, I wake up negative every single day. I'm not optimistic, I'm not in a good mood, my frequency is quite low, and I have to practically get myself into a higher frequency. Like I wake up kind of pissed off, I'm like, hey, there's this task to do, this person to get back to, this task to complete, this to start, I should be doing this as well. And I wake up and I'm like, pfft, the day's just started, and I'm always in panic mode. Like every single day, and my brain does not ease into the day at all. I wish it did, but it just fires immediately. Like, there's this, there's that, there's worries, there's reminders, there's unfinished things, there's invites, and I'm dreading it from the get-go. And you know, it's all I'm rushing into it without taking a proper breath. And if I don't catch that, and if I let it run, which I used to do back in the past, that energy bleeds into everything. Like my conversations, my work, how patient I am, my energy, how quick I can get things done. And for me, like I realize I'm in a negative place where easy tasks take twice as much time. And procrastination is a big thing too. And funnily enough, and funnily enough, like it feels reasonable. Like, if life isn't going a certain way, you feel like, hey, I've kind of earned the right to think this way, I've earned the right to be this way, but you haven't. Because there's a difference between being aware of your responsibilities and starting your day off from a place of anxiety. Like, one type of anxiety is useful, but the other quietly drains your entire day. And I think people almost, you know, abuse this quite heavily and think, yes, you have responsibilities, so you should feel anxious and you should carry that negativity into your day, but you don't have to. Personally, I had to make a practice of catching it early, catching the start of the day, and actually realize by doing some work in myself and be like, hey, I actually wake up negative every single day. I never wake up positive. Takes me like 10, 15, 20 minutes sometimes, uh, sometimes quicker. But like, I need something in the day. And you know, for me, usually I like to get my body moving before my mind does. Uh, but beyond that, as well, it's like a quick two-minute shift I have to make. So for me, the moment I notice that spiraling and that happening, I personally just like to pause and be like, hey, who do I need to be? Who do I need to act like? And this is why I think it's so important to have role models, whether that's yourself in your future state or for somebody else that you can act like and compare to. Because think comparison can be the thief of joy, but it can actually give you a bit of an off-star as well. And for me, it's actually like, hey, who do I want to act like? Do I want to be person A that'll be stressed out, taking every negativity into every situation, not be the person people might be around, everything about them is negative, you're always complaining, or hey, I've got responsibilities here, there is anxiety to get things done, but I'm gonna be cold, calm, and collected. I don't try, push the thoughts away. I don't fight them either, because that never works either. I've tried it so many times. And I can't be optimistic and delusional, but I just try to stop, take a deep breath, and honestly, I just smile. Like sometimes it's funny because like you try being in a bad mood when you just smile. And like one of my mentors taught me this a little while ago, but every time you might see me, because many clients might, some of my clients have probably already know this, but I always have like a half smile. Like I do it right now without realizing it, it's become subconscious now, but like just smile. Generally speaking, I think people do not smile enough, they don't take a moment to themselves to pause, to reflect, and to just be like, hey, I'm just gonna quick, you know, check in with myself. And I mean that literally because there's something so something about physic the physical act of smiling that's interrupts the pattern. Like it just shifts you almost instantly. And then I have to ask myself, after I've kind of put myself into this state, and like I mentioned earlier, I just need to be like, I just need to I just need to ask yourself, who do I need to be today? Not my to-do list, not my goals, not my responsibilities, but who do I need to be? I'm a husband, I need to be calm and collected, I need to be present, I need to look after people, I need to be fully aligned with who that person is. And it sometimes takes two minutes, that's it. That two minutes changes everything. Because in the past I would wake up, be a negative, be silent, be a little bit on the edge, and you can see it. Now it's you know, I have to be as collected as possible. It just takes two minutes a day and it changes everything for the entire day, and I think so many people can benefit from this. Why does this matter? And why am I putting so much weight onto this? Because I've seen it happen when you don't, and when you go through your day without intention, you just go into autopilot, and that is usually a negativity bias. Like there is a thing where automatically, whenever you think something and whenever you start something, you go into a negative mode. And that's a usual autopilot for most people, it is for me too. And it's always usually reactive, it's always uh you know, a loss of hope, uh, some more negativity, and you respond to whatever comes to you and get pulled in whatever direction that is you know reactive. And by the end of the day, you're tired, you're scattered, um, you're snappy, you're stressed, people see it, everyone gets the second best version, if not, you know, a lower-tier version of yourself that they don't deserve. You give them in your leftovers, basically. Whereby you, if you take a two-minute break within yourself, journal it, think about it, just note it down somewhere who do I need to be today and what's this north star? And again, get away from that negativity spiral, do something that changes everything. And this is something I come back to a lot because two people can take the exact same action and have the exact same day, have the same conversation, do the same work, live the same life with the same challenges. One of them is anxious and half present, and the other is grounded, fully aware, and fully there. And the results with their life, with wherever they do, with their fitness, their career, their how good their relationships are, it's never the same, right? They're just fully grounded. I think now in a world where we can be fully present, we've got APODs, unless you know someone like me that loses it way too often, always lose it A, and just I don't know where it goes, it goes into a pocket, it goes under the bed. It's wild. But like you're you're you're never there, right? Because you're fully stressed and your mind is elsewhere, your mind's reactive. But coming back to that, those two people, same lives, different outcomes entirely because of who they showed up as and who they decided to be. Just by a two minute exercise right there. And it's not even philosophical, it's practical. Like, I can guarantee tomorrow's thing, first thing you think about, snow you down. Is it negative? Is it positive? And I can guarantee for most people is that there's a negativity bias. And it's normal, by the way. Don't judge yourself by thinking negative, it's just now what happens afterwards. Then the moment you shift it, people respond to the energy. Opportunities show up differently. Depending on the state you're in, you attract a completely different life by the next few weeks, the next few months, and that compounds over time. People want to be around you, right? The quality of your tension is everything, and it influences the quality of how you show up and everything you do, which is directly to how you walk into a room, whether you get excited or whether you're like, oh, it's this again. And not near you're not at all pretending everything's gonna be fine, and you're not trying to plaster a smile over real problems. Like if in that there's a delusional optimist, and I completely disagree with that. I think if there's problems, I think of his responsibilities, but now you've got things to do, and yes, you will have anxiety, but you just need to make a switch who you need to be that day. Because with life, it's always gonna hand you something. You always think, yeah, I'm gonna deal with this thing, that's it. But life will always hand you bigger problems, you know, there'll be new levels, there'll be new devils, and it never gets easier. I think you just get better, right? Or at least you have to choose to get better and put the steps in accordingly. Because there'll always be a problem to navigate, there's always gonna be something that you got in the way that you didn't plan, and something pulling your attention away entirely that you don't expect to happen as well. Like, you know, one thing can happen and it can just be completely overwhelming, and you know, you can be like, hey, like this is terrible and I never expected it, and that's just life. That's just life, and everybody goes through it, right? There's not a flaw in your system, you're not like your life's not different and broken. It's just that's just what life is. Everybody's gonna have different lives to live. The question is never the difficulty and whether it'll show up because it will. It's the question is are you gonna set the tone for the start of the day? Give yourself the best armor to go into that day and fully be who you need to be. Because you know, the world defaults to negative and noise. And that's just the environment we're living in and I think it's completely normalized. Now, not gonna try to change it. It's just now we need to change how we react to it. And if you don't occasionally push back against it, you'll just default into autopilot and you get swept along the entire way. Not because you're weak, but because it's natural to happen. What you need to do, you need to stay attentive, stay grounded, stay positive, stay intentional. And these aren't like passive states, these aren't gonna happen by itself. They're just the things you choose, and over time, when you choose it more and more often, it becomes a default choice and it becomes easier, right? But they're active choices you need to make. Especially at the start of the day, that's probably the best time to make it. It takes two minutes, just stay grounded, take a moment to yourself, your life will change for the better. So, for you guys listening tomorrow, today, wake up, notice a spiral happening, smile for it, note down your intentions, note down who you need to be, compare yourself against North Star, your future version, an ideal version, or maybe it's somebody else. And I think role models, I've always, always have role models in my entire life. Gerard Adams, I think it he was, I forgot the business, I forgot the um what he does now, but uh podcaster, I think he was with e-com daily, I believe. Um he also used to smile. And like for me, I was like, hey, it's gonna be that guy who always smiles because he had this energy about him, and I was like, that's who I need to be. So now that's why you always see me smiling. This was like seven years ago, by the way. But he was a role model, not and I wasn't even around him physically, I just used to consume everything about him. I loved his energy, it was very grounded, it wasn't delusional, it was very real, and he just used to, you know, uh be super grounded, be fully present. You can just tell when somebody's present. That was a role model for me growing up, still is. But like coming back to it today, just decide you're gonna show up fully. You're gonna be present for the people around you, you're gonna be who you need to be, and write it down, note it down, and carry it through your day the entire way through. Just remind yourself the more and more you do it, the better it becomes, and the easier it becomes one more, it becomes now your next default. I don't just want you to hear this and move on. I actually want you to go do this right away. Just notice it, don't fight it, then make a decision, a real one, not just a wish. Today, despite everything, all the responsibilities, all the anxieties, that's gonna be a fucking good day. And today's gonna be the best day of your entire life. And that's really it. Just be conscious, be aware, be woke, you can say, and just choose who you're gonna be before the world gets a chance to get to you. And whenever when you do that consistently, when you make that your default, everything starts to shift. Like your problems don't disappear, but they get solved quicker, you're more peaceful. And to be honest, the world around you changes because the world isn't a window where you're looking out, it's more of a mirror you're looking in and you deflect, you naturally deflect. So then when you're calm it internally and you look after the person, problems almost become easy to solve because you come at a different angle as well. So when you change the way you look at things, the way things you look at change. Guaranteed. Okay, so have an incredible day. Love you all, see soon.