#5: Your mornings will never be the same again after you listen to this!

This one is a total game changer if you find your day often starts of positive but rapidly descends into an emotional rollercoaster that leaves you exhausted by 11am!

If you want a morning routine that actually works at your CORE and is specifically designed for female entrepreneurs, leaders, visionaries, creatives and high performers then read on! 

This week's episode re-introduces my own, personal morning routine called the Inside Out Morning®. I created this routine back in 2021 through a bit of trial and error and using principles of psychology, nervous system regulation and neuroscience to hack into some of of your brain functions. This NEW and IMPROVED version takes it to a whole new level and speed (the entire routine is less than 15 mins so much easier to incorporate into your busy working day).

Enjoy the episode!

Free Resources

Take the Emotional Survival Patterns® Quiz

Download the Inside Out® Morning ebook

Receive the Inside Out® Wisdom Series

Additional Links mentioned in this episode

The YouTube Body Scan Meditation is HERE

The Juicer Suzi uses, see HERE

Medical Medium informtion is HERE.

Episode 4 of the Inside Out Entrepreneur® (pillars of motivation) is HERE.

Suzi's Current Programs

For Suzi's Programs (or to join wait lists), see HERE

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Suzi's Facebook Page: Suzi's largest following is on Facebook.

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Suzi's YouTube: If you want videos to help you with your inner journey, see Suzi's youtube channel.

Suzi's Linked In: If you like the Linked In way, this is your place.

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Contact Suzi and her team on the Website.

Episode Transcript

(00:00):
This week I am super excited to revealthe new and improved Inside Out Morning.

(00:05):
This is my own 15 minute morning routinethat I created to help me with my
inner world at the start of every day.
And it uses a whole mix of psychology,neuroscience, somatic and other work
to start your day the Inside Out way.
This is your time now.
Okay, let's go.
Hi, I'm Suzi Belmont, a multi sevenfigure entrepreneur with 15 years

(00:29):
experience, as well as a psychologyexpert, qualified coach, and therapist.
This podcast is your secret resourceto help you grow from the inside out.
It's like personal development forentrepreneurs and leaders, all wrapped
up in fun, positivity, and motivation.
So, pull up your chair and getready to change your life and

(00:49):
your business from the inside out.
This is the Inside OutEntrepreneur Podcast.
Hello you and welcome totoday's episode of the podcast.
As mentioned in the intro, todayI am talking all about morning
routines for entrepreneurs, highperforming individuals, and leaders.

(01:10):
And why this morningroutine actually works.
More specifically, I am going tobe walking you behind the scenes of
what I do each and every morning tostart my day the entrepreneurial way.
And this is something knownas the Inside Out Morning.
It's my own routine which I put togetherthrough a bit of trial and error, but also

(01:30):
using principles of psychology, nervoussystem regulation, neuroscience, and so
on to hack some of your brain functions.
Those of you who are also really superbeady eyed may remember that there
was a version one of the Inside OutMorning routine which came out in 2021.
And this new version is a new and improvedversion with a different routine but

(01:53):
still pulling on similar principles.
This time, the routine is short.
Really, you can do it in anywherebetween 5 and 15 minutes.
So I say kind of 15 minutes if youwant to just take your time to do it.
But if you're in a real hurry,you could do it in 5 minutes.
So it's really doable forthose of you with busy lives.
Now, of course, I'm not going totell you how long to spend doing it.

(02:15):
You can choose to extend any of the stepsif you want to, and extend the routine
for longer, to make it up to an hour,if that's what floats your boat in the
morning, if that's what works for you.
But most entrepreneurs I've worked withwant something quick, short, easy, just
to get started with in the morning.
I have also updated the Inside OutMorning in line with my own development
around trauma, somatic work, nervoussystem regulation, and so on.

(02:39):
So you will see this new and improvedversion focuses on both the brain
and the body, whereas the originalversion was much more brain heavy.
Okay, so the purpose of the Inside OutMorning is to aim to help you set up your
day in a way that allows you to be in thebest and most calm place that you can be.
So much of entrepreneurial lifeis fast and busy and stressful.

(03:02):
So the inside out morning is a bit of ashield against the potential stress that
comes into your life in the morning.
And you will find that if youdo it regularly, it will make a
massive difference to your lifeand how you get going each morning,
which then has a ripple effectthroughout the whole of your day.
Now, one thing I do want to knockon the head at the absolute get

(03:22):
go, the inside out morning is not arigid routine that you must do at a
certain time every day, that you'vegot to do in a certain specific way.
Hell no, no, no, no,no, no, I can't do that.
I need flexibility in my own routine,so I'm certainly not going to ask
you to do something really rigid.
And also ADHD brain here.
I find it really difficult to focuson things for long periods of time, so

(03:45):
I like to chop and change and changethings up just to keep it interesting.
So allow yourself the flexibility andfreedom with this routine to make it
work in the order that works for you.
I'm going to give you my order,but you can change the order,
it's not going to matter too much.
And remember, you know, I'm comingfrom a place, I've got three kids,
two cats and a husband, all who havetheir own agendas in the morning.

(04:06):
In fact, even though my kids are quitea bit older than when I recorded the
first version of this morning routine,I still find myself sliding out of
bed and then trying to creep aroundmy house like a burglar in my own
house to ensure that no one wakes up.
And then, oh my god, if I step ona squeaky floorboard, I'm doomed.
A little tiny body will startwriggling and I hear the little tiny

(04:27):
pitter patter of footsteps or theclomp of a teenager looking for food.
Or a nine year old who seesthat I'm up, so therefore she
wants to make smoothies with me.
Whatever it is, if I'm not careful inthe morning, I get two eyeballs right in
front of my face, saying, Mommy, Mommy,where is the, can I have a, what is
this, where is my, whatever it might be.
So my morning can very easily turn intome kind of sobbing in the corner of the

(04:49):
bathroom, muttering, what have I gotto do just to get an hour to myself?
Or what have I got to do justto get five minutes to myself?
So for this reason, my own morningroutine had to be more flexible.
It had to be flexible enough to workaround my own family and my children.
Because if it isn't flexible, I end upmore stressed from not being able to do
it, than less stressed from when I do it.

(05:12):
So, all of you with kids, or dogs, orpets, or husbands, or whatever it is that
you have to deal with in the morning makesure you don't get stuck on a train track
thinking that you can't vary this, thatyou can't just do a little bit of it.
You can do the whole thing in one go.
In less than 15 minutes whenyou wake up, but if you get
interrupted, it's no big deal.
You can stop and finish the rest laterafter the school run, after breakfast,

(05:35):
after you've done something else.
You can even do some with your kids ifyou find that that works, and that's
what I do quite a lot of the time.
It's a bit like having, like, ahealthy eating plan in your family,
you know, if you get the whole familyinvolved in a healthy eating plan,
it's a lot easier and you're a lotless likely to fail than if you're
just doing it on your own in isolation.
So, you will not hear mesaying, You must get up at 5 a.

(05:58):
m.
and do this otherwise, you'regonna fail because it's just a
load of rubbish . You know, Ibuilt my first business to multiple
millions and I didn't get up at 5 a.
m.
to do it.
So it works for some peopleand don't get me wrong.
I've had periods of my lifewhere I have got up at 5 a.
m.
Because I love that free time onmy own when no one else is around.
But this is not essentialfor this routine.

(06:18):
You can do it whenever you like.
You can still do this morningroutine, even if it's not
even the moment you wake up.
You could actually do itat any point throughout the
day, if it's working for you.
You could do it afterlunch, if that's what works.
I just do it in the morning becauseit gets me started the right way,
because that's what works for me.
Just remember to not getall perfectionist about it.
Done is better than perfect.

(06:39):
And one minute of each thing addsup over the week and over a month
and over a year to a substantial andpowerful change all from the inside out.
So be kind to yourself.
If you start it and youmiss a bit, don't give up.
Don't go, Oh no, I did it forfive days and then I missed a day.
So I'm going to give up forever.
Just be like, okay, I missed a day.
I'll just carry on from the next day.

(07:01):
Maybe you'll set yours todo it only Monday to Friday.
If that works for you, causeyour weekends are chaos.
Take responsibility.
Lead yourself here and decidewhat's going to work for you.
Okay, let me just get off mysoapbox a little bit here because
I want to go the other way as well.
You can't really do this and be totallylazy thinking yeah, you know what?
I'm just gonna listen to thepodcast and I'm gonna download

(07:22):
the e book that goes with it andthat's kind of the same as doing it.
I don't actually have to do it every day.
Don't be that person, the person whobuys the gym membership and thinks
that's the same as going to the gym.
You do actually have to take the action.
You do actually need to give it a go.
And the best way to ensure that thathappens is to set your alarm each
morning for 15 minutes earlier than youwould normally do and just do it then.

(07:44):
And then you're most likely tonot get something else come into
your day that's going to interruptyou and stop you doing it.
The secret sauce to the inside outmorning is to understand that you need
to tailor the times around your life.
And you need to remember that if itever feels too hard, just tweak it.
Flexibility is important.
Positivity is important.
And this routine is not madeto make you feel stressed.

(08:05):
It's meant to changeyour life for the better.
And actually, it does that.
I've had hundreds of messagessince the first version of the
Inside Out Morning went out.
Lots of people also downloaded the ebook,which is really visual and a detailed
explanation of the Inside Out Morning.
And you can get that if youhaven't got that already.
Actually, you probably want theupdated one because it's very
different to the original one.

(08:26):
You can get that over atwww.suzibelmont.com forward slash
IOM, Inside Out Morning, I O M.
Now, I've got loads of testimonialsabout the original version of the
Inside Out warning, but I'm notgoing to read those to you here.
What I want to tell you about isthe new testimonials that have
come in about the new and improvedversion, such as this one from Abby.

(08:49):
She says, OMG Suzi, this is so mucheasier for me than version one.
I love that it is short and I cando almost all of it from my bed.
But I also love that you actually doget me out of my bed, in case I am doing
that, in the end, in such a brilliant way.
I have been doing the final R step everyday this week and I feel so good for it.

(09:10):
That's what Abby said about it.
So don't forget, if you haven'tdownloaded it already, you
can get it at www.suzibelmont.
com forward slash I O M.
I think the new and improved versionis so much easier for you to use and a
lot more powerful because it focuses somuch more on being rather than doing.
You can judge for yourself when youdownload it of course, although you

(09:31):
can just listen to the rest of theshow today because I'm going to go
through the whole thing on this show.
Let's dig in and talk more aboutthe Inside Out Morning and there's
a few things I want to tell youbefore I get into the actual routine.
Why does this morning routine work?
Well, I can probably best answer thatby talking a little bit about whether
and why morning routines work at all.

(09:52):
Because you will hear some people saythat morning routines never work, they're
a total waste of time, and you will hearsome people swear by getting up at 4am
every day, as that's what works for them.
And for me, as I already mentionedbriefly, a polarised position on any
routine never works, especially whenI'm talking to lots of different people.
What I know is that I'm pretty damnconfident that if you try the Inside

(10:14):
Out Morning, just like everyone elsewho's tried it, you will see positive
changes in your mental health andwellbeing, in your ability to cope with
stress throughout the day, and yourability to handle your day, as well
as your sense of achievement each day.
And the reason for this is due to thepsychology and understanding of your
nervous system behind my routine.

(10:35):
So let me run through a littlebit of that, because if you
understand how and why it works,you're more likely to stick to it.
It's as simple as that.
I don't want to just giveyou some clever thing and you
don't really know why it works.
I want to give you the clever thingand then show you how it works as well.
And there are five bigprinciples that underpin aspects
of the inside out morning.

(10:55):
The first of these focuses on something inpsychology known as your locus of control.
Let me explain this.
Have you ever woken up in themorning full of good intentions?
You open your eyes and you think, ah, damnit, this is going to be a great day today.
The sun is shining.
I'm going to have a brilliant morning.
And then 30 minutes later,everything's gone wrong.
Everything's gone down the toiletand you may not even know why.

(11:19):
Maybe you got distracted oryou just couldn't get focused,
you just couldn't get started.
Or you ended up tidying your desk, orhitting your third coffee by 9am, or
just feeling in this really kind of ughmood where you want to get on with your
work, but something's holding you back.
It's like your body is saying, yeah you'renot going to do this today, but your
brain is going, but I want to do this.
And you kind of get in abit of a funk around that.

(11:41):
Well, one of the reasons morningroutines like the Inside Out Morning
help you not have a morning like thisis because a known routine helps you
take control of the day early on.
And then you can achieve several reallyeasy tasks on your little mental list
before the normal day even gets started.
You see, what happens is that ifyou can mentally tick off a few easy

(12:05):
tasks right at the beginning of yourday, this alone makes you feel good.
And this then propels you intoa positive mental state onto
the next part of your day.
As you move through theday in little chunks.
And this is all because of aphenomenon called locus of control.
You see psychologists, and in fact aparticular psychologist called Phil
Zimbardo, put forward a theory thatyou all have a locus of control.

(12:29):
And this is a belief about whether theoutcomes of your actions are contingent
on what you do or based on eventsoutside of your personal control.
And if your belief that your day and howwell it goes is contingent on what you do
this is called aninternal locus of control.
Whereas if you believe that yourday depends on events outside of

(12:52):
your personal control, this iscalled an external locus of control.
And so what I do with the InsideOut Morning is I take this
principle and I use it to help youshift your predetermined locus of
control from external to internal.
Instead of waking up and letting theday happen to you, and therefore letting
external events control how your daygoes, you ensure that you decide from the

(13:16):
beginning of the day how your day will go.
You decide.
By having an internal locus of controllike this you cope better with the stress
that might come along and you can selfmotivate at a much higher level than when
you're using an external locus of control.
Okay, the next principle, becauseI mentioned there are five, so the
second principle that I'm using inthe inside out morning uses something

(13:38):
known as the progress principle.
And the inside out morning workson the basis of a list of things
that spell out a particular word.
A word that's not a random word,but a word that is very linked.
to quantum physics principles,but more on that in a moment.
Sticking with this point about theprogress principle, the way that
the inside out morning flows is byyou ticking off a number of smaller

(14:00):
jobs on a list, just mentally.
And these are the jobs that are easy andthat you find you do without thinking.
Now the first few times you doit, you're going to think about
it quite a lot, because you'vegot to remember the routine.
But once you get used to rememberingit, and it's really easy to
remember, it then becomes automatic.
You don't have to think,what was the next step?
You get used to it.
And when you can do this without thinking,by ticking each thing off each morning

(14:25):
mentally in your head, or you can do achecklist, there's a checklist in the
e book, if you prefer that you can juststick it by your bed or stick it in your
bathroom, wherever you are in the morning.
You just have that there and you tick itoff if that works for you, you activate
something called the progress principle.
You are creating small, meaningful winsright at the beginning of your day to help
motivate you to move to the next step.

(14:46):
And if you have a series of very smalleasy wins each morning, this creates a
positive feedback loop in your mind, andthat has a huge impact on your motivation
right at the very start of the day.
So if you think about your brainand the neural connections that you
make when you learn to do something,you'll By creating positive feedback
loops, you feed into a loop whichbrings another positive feedback loop.

(15:08):
So, for example, an increase inconcentration on something like a
morning routine may cause a positivefeedback loop that then produces
continued increases in concentration.
Now, if you compare that to a negativefeedback loop in the morning, which
is automated, such as checking yoursocial media on your phone as soon
as you wake up, this is the opposite.
It's a negative loop that causes youto often lose motivation, and then

(15:31):
bring in more and more negative loops.
The inside out morning helps you flipout of automatic and subconscious
negative morning patterns that youmight have done for a long time.
And I mean, if you think about it,you probably get up each morning the
same way and may never have thoughtabout what that does to your day.
For example, when you wake up, do youget out of bed the same side every day?

(15:53):
Do you go to the bathroom first?
Do you do things in a particularsequence without thinking about it
and kind of go into remote control?
Perhaps you hit a stress point ata certain time each morning, which
means your cortisol levels increase.
You know, I'm going tohold my hand up here.
This is exactly what happens to me, thatI know that there's a certain time as I
walk into the kitchen each morning, andI hit the chaos of three children trying

(16:14):
to have breakfast, there's a high, highrisk of my teen, my 15 year old, and my
9 year old fighting over something reallytiny, like who has the biggest strawberry
on their plate, or who got the milk first.
My 9 year old is quite often susceptibleto having an argument with someone
over who gets to open the milk,or pour it into their cup first.
If you know, you know, Youknow what this is like.
And for me, I know that's where my stressis likely to peak because my agenda is to

(16:39):
just get them out the door to go to schooland that also creates its own stress.
So for me, I know that that'sa high cortisol point for me.
But perhaps for you, youdon't even get that far.
Perhaps your morning routine is negativefrom the get go because your alarm goes
off and you hit snooze for the next 40minutes and you're already in a negative
loop pattern at that point becauseyou're like, oh, I don't want to do this.

(17:00):
I can't face the day or youjust can't fight face the day.
In which case, use the Inside OutMorning to help you get it kick started.
The Inside Out Morning is designed tobreak any low energy patterns that might
automatically kick in in the morning.
It is designed to raise your frequencybecause the quality of your life is based
on the frequency that you resonate at.

(17:21):
And that's something, if you don'tknow what I'm talking about there, that
will come out a lot in future podcasts.
Many people say that yourthoughts create your reality.
I disagree.
I think your energeticfrequency creates your reality.
And if you have no idea what I'mtalking about here, pop on over
to my website at suzybelmont.
com and have a look at some ofthe programs or the waitlists that
are on there, because one of themspecifically deals with consciousness

(17:43):
and energetic frequencies ofentrepreneurs and high performing
individuals, and this will make a lotmore sense if you've understood that.
Back to the podcast though.
The third principle that will helpyou understand why the inside out
morning works is how somethingcalled dopamine works in your brain.
Dopamine is a neurotransmitter, whichbasically means it's like a little
chemical messenger that takes a messagefrom one part of your brain to another.

(18:06):
Now, dopamine is one of theneurotransmitters that plays
a huge role in motivation.
In fact, if you killed off all ofthe cells that produce dopamine,
you would lose a lot of motiwell, you'd lose all motivation.
So, turning to the insideout morning and dopamine.
What my routine does is tapinto how dopamine works.
You see, dopamine is actually releasedin anticipation of a reward, and not

(18:30):
when you actually receive a reward.
And a great way to explainthis is think about your phone.
If you're sitting in your chair andyour phone is on the arm of your
chair, you will feel an urge topick up the phone multiple times
a day and scroll social media.
Or if a notification of a text or acomment pops up on your phone or WhatsApp
notification, you will grab that phone.

(18:51):
And it is so difficult to not then look.
And this is dopamine.
It is being released by yoursystem in anticipation of a reward.
Maybe someone has liked your post.
Maybe someone has left you a nice comment.
Maybe you're going to get a WhatsApp totell you that you've won loads of money.
Maybe someone that you'vereally been hoping is going
to text you has texted you.
Maybe your kids are goingto say, I love you, mum.

(19:13):
Whatever it is, your brain is allexcited about what that might be
which causes you to pick up thephone and check that it's true.
Now, dopamine is very, very addictive,which is probably why you find yourself
picking up your phone hundreds oftimes a day to check it, even when
you're doing something else likewatching TV or walking or cooking.
So, one of the ways that the insideout morning works is to use dopamine.

(19:36):
By repeating the inside out morningevery day, you can train your brain
to anticipate the morning routineso that the act of doing the morning
routine, the act of doing the inside outmorning, becomes a dopamine hit itself.
Well, actually, the anticipation ofdoing it becomes the dopamine hit.
It's the anticipation that youmight do it that gives you that

(19:56):
dopamine hit, which feels good.
And I know for me, I've got a choice.
I can either be semi, in quotes, addictedto doing my morning routine, or I can
be, in quotes, addicted to picking upmy phone and looking at all the negative
news that might be on social media.
And for me, it's always theinside out morning because it
starts my day a better way.
Now just coming back to that anticipationof dopamine, that can actually get

(20:17):
triggered long before you get up.
You may find that once you havedone the inside out morning for
a few days, you actually startto feel slightly addicted to it.
And that is your dopamine in yourbrain causing you to want to do
it because it makes you feel good.
This is one of the reasons that thenew and improved version is so short.
It becomes really easy to do and thatmakes it a much simpler choice to

(20:38):
choose between the inside out morningor grabbing your phone first thing
and doing the negativity scrollingthat you might have on your phone.
Now this doesn't mean that you can'tlook at your phone ever in the morning,
it just means that you do the insideout morning first because that sets your
nervous system, your internal systemup in a different way so that when you
do scroll your phone later on that dayyou're going to find it easier to manage.
For some of you, you may find thatdoing the inside out morning actually

(21:01):
replaces you getting your phone inthe morning and just doom scrolling
before you've even got out of bed.
So a huge tip here, do theinside out morning before you
do anything else if you can.
You don't have to.
I said at the beginning, if thatdoesn't work for you, you can do
it at different times in the day.
But if you can, do it beforeyou do anything else, because
of this dopamine side.
Try to do it before you read youremails or before you check your phone.

(21:22):
And then do that afterwards.
It will revolutionize how you approachyour day and you will be less reactive
to any difficult emails that you mighthave to deal with in your morning.
Now, isn't that a better way to startyour day than to wake up, hit snooze for
20 minutes or 30 minutes, then scrollsocial media for 10 minutes, wasting away
nearly an entire hour of your morning?
By turning the inside out morninginto a habit using dopamine to get you

(21:45):
started, you are literally changingyour morning every day and removing some
of the obstacles that normally leaveyou feeling frustrated in the morning.
Okay, the fourth principle behind theInside Out Morning that I want to talk
about is your bias towards action.
And this principle proves that once youhave stuck to the Inside Out Morning
for a couple of weeks, you will findthat your daily sense of achievement

(22:07):
and well being has skyrocketed.
And this is because the insideout morning taps into something
known as your bias towards action.
Instead of just thinking aboutthings, you actually get on and do
them every single morning, and thatleads you to achieve, just by doing
the inside out morning routine.
If you take action on something smalleach day, like making a short list of what

(22:27):
you're going to achieve that day, or alittle bit of meditation, you start to see
results, and that then builds confidence.
And this is because confidence isnot something you get from your mind.
Confidence is not just a feeling.
Confidence, I'd argue confidenceisn't a feeling at all.
Confidence is a byproduct of action.
So you can create an action loop whichmeans that by doing something you can

(22:49):
take action that builds confidence andthat confidence will then lead you to
take further action and it creates a loop.
Action, confidence, more action,more confidence and so on and
so on and you keep going round.
This really simple act of followingthe inside out morning and seeing
results means that you will generatemore motivation and a bigger sense of
achievement and that leads you to gainmore confidence and take more actions

(23:12):
in other work that you need to do.
And if you're really interested inconfidence and learning a little bit
about confidence and competence andthings like that, have a listen to my
episode about three pillars that keepyou motivated in your business because
this will tie in with this as well andyou'll get a little bit more understanding
from listening to that episode.
I will link it in the show notes below.
Okay, and then the final and fifthprinciple that I rely on, and this is

(23:34):
probably one of the most significantchanges to this new and updated version
of the Inside Out Morning, is a focuson feeling safe within your body and
regulating your nervous system to helpyou slowly build capacity to better handle
the day to day emotional rollercoasterthat comes with running a business.
Regulation of your nervous system asan entrepreneur is vitally important to

(23:54):
your ability to sustain your businesswith its challenges over the long term.
And the Inside Out Morning is designedto help you get started at a super basic
level on nervous system regulation.
The Inside Out Morning works withyou and your body by ensuring
somatic processes happen right atthe beginning of your day to enhance
your feeling of safety in the world.
And I know that sounds really crazyif you're thinking, well, why do

(24:16):
I need to be safe in the world?
But I'm not talking about your brainhere, I'm talking about your body.
And your body knowing that it's safe.
And understanding on a somaticlevel that you are actually safe.
Because you could be goingthrough a day that is actually
full to your body of threat.
Your conscious brain might not be thinkingthat your day is a threat, but your
body, which has its own way of thinking,might be seeing lots of things that

(24:38):
you're doing as potentially threatening.
Getting out there live on social media,doing something and showing up and
talking in front of other people, thatfor your body might feel like a threat.
So we're reminding your brain andyour body that you are safe, you're
not in a dangerous situation, you'renot under threat, and all those other
things that might trigger the partsof the nervous system that make you
go into fight or flight or freeze.
What we're actually doing istriggering the part of the

(25:02):
parasympathetic nervous system thathelps you relax in the right way.
We're not going into freeze,we're relaxing in the right way.
And several of the quick things thatyou can do as techniques in the Inside
Out Morning are geared towards thisneed and ensuring that your body
is being provided with a sense ofsafety at the very start of the day.
So in particular for those of you whoare a little bit more geeky and want

(25:23):
to know a little bit more about thetechnical side of this, the inside out
mourning is encouraging two things.
One is known as the ventral vagal state,which is where you really want to be.
And the other is something knownas low tone dorsal vagal state.
So there's a difference between hightone and low tone dorsal, vagal state,
and a high tone is very much a shutdown.
Whereas low tone is the

(25:43):
proper rest and digest state.
. Now, this does not in any waymean that the inside out morning
routine alone will handle yourentire nervous system regulation.
Please don't interpret it as that.
That is a much bigger task and is moresuited to one of my paid programs.
But every little bit of work youcan do to help your inner world
feel safe and grow its capacity tofeel safe forms part of a bigger

(26:06):
system of inside out work that I do.
And so the morning routine, the insideout morning routine, is a small part
that you play in helping yourself.
This is about leading yourself.
This is about finding your own way.
This is about taking ownership andresponsibility for your own well being.
And connected to that is aprinciple of consistency.
This is a really important pointto mention, and then I'm going

(26:27):
to go straight to the routine.
Because if you're going to commit to theinside out morning, it really involves you
committing yourself to 15 minutes a day.
Maybe a little bit less, but 15minutes a day is kind of the maximum.
And whilst you're here listening tome, that doesn't sound very much.
You're thinking, yeah, Ican do 15 minutes a day.
If you're somebody who's used toputting everyone else first all of
the time, 15 minutes just on you,is actually going to feel like quite

(26:50):
a lot and you may subconsciouslyresist it or your subconscious
may try and sabotage your efforts.
So be aware of this and commit to atleast 14 days, but ideally 21 days.
. And now, let's jump straight into theInside Out Morning routine itself.
And after that huge introduction, you'reprobably thinking that this routine

(27:11):
is going to be really complicated.
But it really isn't.
It's really easy to do, and as youknow already, it really, really works.
To help you remember it, all youneed to do is remember one word.
And that is observer.
O, B, S, E, R, V, E, R.
which should tell you that there areeight steps to this morning routine.

(27:31):
But each of them only takes about aminute or two, so it's really quick and
easy to make part of your normal day.
You could actually make some ofthe steps take even 30 seconds.
Now, this is not a random word.
It's actually a very specificword with a huge connection to
another concept in quantum physicsknown as the observer effect.
The observer effect is a conceptthat suggests that simply by

(27:53):
observing something you canchange or alter its behaviour.
I'll say that again becauseit's really important.
The act of observing somethingcan change what the outcome is.
Now, this can be really flippinghard to get your head around,
because you will have been educatedin the traditional education system
which doesn't teach you this.
But this is where quantum physics andmore recent science is a starting point

(28:15):
to prove a lot of what we believe aboutthe universe might not actually be right.
So, I'm relying on some of theseprinciples to trigger things in
your mind, like the way that youcurrently believe that you need to
do things might not be the right way.
Bringing it back to you, thinkof the observer effect like this.
Imagine that you want to go to thecinema and you take your friend
who is super, super shy with you.

(28:37):
And you sit together and you decideyou're gonna watch them, you're gonna
watch your friend to see how theyreact to all of the jokes in the movie.
Now, your friend may have found the jokenot funny at one part and not laughed.
But the moment you start watchingher, she starts to act differently.
She laughs, perhaps really loudly.
This is kind of like the observer effect.
This is kind of how it works, exceptit's not between two people necessarily.

(29:00):
The point I'm trying to make is that theact of you observing something can change
something else's properties or behavior.
And when you realize this, youwill realize that your observations
of your world, your internalworld, and your external world,
could be changing your world.
And when you realize that, yourealize it's super powerful.
So this is a whole quantum physics thing,the observer effect, and I'm not going

(29:23):
to go into loads of detail about thatbecause we're going to go way off track.
Just remember that the act of observingsomething has the ability to change it.
So, I have based the Inside Out Morning onthe word observer for one simple reason.
You have the power to change yourworld just by the way you observe
yourself and your surroundings.
The inside out morningis a small part of that.

(29:44):
So, let's go through whateach of the letters mean.
And the first one is O.
And O stands for actually two things.
One is open your eyes, andthe other is orientate.
Taking step one first, open your eyes.
It sounds easy, right?
Sounds easy enough.
But if you're not a morning person,it's so easy to hit the snooze button
on your alarm clock in the morning.

(30:04):
Your emotional limbic brain will respondmuch quicker when the alarm goes off than
your thinking prefrontal cortex brain.
And so if you don't take conscious controland open your eyes immediately, then you
will find that you typically hit snooze.
So what you need to do here is set up aprocess to ensure that you don't fail.
And what I do is set up two alarms.
One is on my watch, which vibrateson my wrist, and the other is on my

(30:27):
iPhone, which is on the other side,or sometimes outside of my room.
Those two alarms are two minutes apart.
So if I set my watch alarm for, say,6am, then I've got 120 seconds to get up
and move to the other alarm on my phone.
If I don't, Then it will gooff like a fire alarm, and I've
set it to the highest volume.
I don't want that to happen.
In my case, I definitely don't wantthat to happen, because it will

(30:47):
wake up my kids and my husband, andthen I won't have the me time in the
morning, so that I can do this routine.
And doing this shifts things in mybrain from my limbic system, and in
my emotional brain, to my prefrontalcortex, my executive thinking part.
Another trick I use is to put thelight on as soon as I reach the
phone on the other side of the room.
That is a bit of a shock to the systemthat floods the room with lights, But

(31:08):
that triggers an entire load of brainprocesses realizing that it's morning.
Or, if you've got curtains andyou can sleep with the curtains
open, that will also help.
The third thing I do is I actuallytell my brain what time to wake up.
Now, this is one where you reallysee the power of your brain.
Try this.
When you go to sleep, tell yourbrain what time you want to wake up.
For example, tomorrow I'mgoing to wake up at 6.

(31:29):
15 in the morning.
It's very likely thatyou will wake up at 6.
14, literally a minute before.
Your brain knows and it will either wakeyou up or you will be in a lighter sleep
so then it's waking up becomes easier.
Try it, it works.
Part two of O is orientate.
And this is about immediately workingon your inner nervous system from
the moment you are awake every day.

(31:51):
Orientation is a technique used insomatic therapy and psychology to
help you ground your nervous systemby bringing attention to the present
moment and the surrounding environment.
And the primary goal of orientationis for you to tell your body and your
mind that you are in a place of safetyand calm, which is essential for
you regulating your nervous system.
By doing this as one of the very firststeps in your day, you set up your inner

(32:14):
world to know that you are safe, thatyou're well, and you're in a good place.
And if you are used to waking up inthe morning and having lots of stress
bombard you fairly early on, which canhappen very early if you read your emails
or you reach for your phone, this cancause you to start your day out with
your nervous system going into fight orflight state like I mentioned earlier.
And what we're therefore doingwith orientating is getting into

(32:36):
this parasympathetic rest anddigest place right at the get go.
So you learn to promote a routinewhich starts by ensuring you are
in this state and in a place ofrelaxation and having a sense of safety.
So I'm hearing you saying, great,great Suzi, this is all great, but
what do I actually do to orientate?
Well, orientation isa really easy process.

(32:56):
You've just got to remember to do it.
As you're laying in your bed,just take a moment and sit still.
And if you're not sitting up,just gently raise yourself up
so you're in a sitting position.
Then notice the bed beneath your bum.
Notice how it's supporting you andhow it's holding you in a safe place.
From there, without movingyour head too much, just really
slowly look around the room.
And notice the detailsof your environment.

(33:18):
Look at the colours.
Look at the shapes.
Look at the light on the wall.
Look at the picture that you might see.
Look at the textures if you'vegot wallpaper or a duvet cover.
Look at the objects around you.
Maybe it's a vase by the window.
You don't need to go fast.
You don't need to noticeevery single thing.
Just a couple of things is fine.
And just orientateyourself around the room.

(33:39):
And a big tip here, keep it simple.
Just look around slowly and notice things.
And that is it.
If you want to, you can enhancethis a little bit by noticing smells
or sounds, but you don't need to.
What you're aiming to dois anchor yourself in the
present moment for a minute.
You might want to notice yourbreath, but without changing it.

(33:59):
Just notice it.
Is it fast or is it slow?
If it slows down, notice it.
Slow outer breath can activatethe parasympathetic nervous
system, promoting relaxation.
So notice if your outer breath is longer.
Orientation is very simple to do, buthas a massive impact on your well being.
And if you don't believe me, just try it.
Doing it at the start of the daygets you started well, but you can

(34:21):
actually stop and do it any timethroughout the day, whenever you
like, just for a bit of a reset.
I do this all of the time.
I tend to do it about six times a dayon average, because it really helps me.
The second time in the day whenI tend to do it is in the shower.
So I'll do it first, the firsttime in the day in my bed, but I'll
also do it again in the shower.
And that's just routine for me now.
I just stand there and I orientatewhilst I'm in the shower, which

(34:42):
again promotes the focus for me onregulating my nervous system before
my day has even really got started.
Okay, step two, and the next letter in theinside out morning is B, which is breath.
B stands for breath.
And one of the most importantways to try and regulate
yourself is to use breath work.
If you observe your typical morning,you will be amazed how fast you

(35:03):
can go from quite relaxed breathingto fast and shallow breathing
or even holding your breath.
If you don't believe me,just monitor and see.
So, first thing in the morning, the InsideOut Morning is about ensuring that you
maintain the sense of calm and the innerregulation that you hopefully woke up with
or you start to create during the routine.
Now, over in the e book,over at suzibelmont.

(35:24):
com forward slash IOM, thereare three types of breath
work that you can pick from.
But in this podcast today, I'm justgoing to describe one, which is my
favorite one, which is 4 7 8 breathing.
So with this technique, you breathe infor four, you hold your breath for seven
at the top of the breath, and then youbreathe out really slowly for eight.
And when you're breathing, it's thebreathing out that is relevant to
the parasympathetic nervous system.

(35:46):
So a longer breath outis really important.
You are releasing carbon dioxide whenyou breathe out and so it's like a
little bit of a cleanser of your innerworld first thing in the morning.
And all you need to do is dothis breathing for one minute.
Now a little bit of a fun fact for youhere that I learned from a monk actually
who I sometimes have classes with.
And he was telling me that inthe 1940s the average human

(36:09):
took six breaths a minute.
Whereas today, the average persontakes more like 20 breaths in a minute.
Now, how true that is, I don'tknow, but it seems kind of likely
to me that the way we live has gotfaster and faster over the decades.
And the instant world we live in,where we aim to have everything
immediately, means that it's probablyquite likely that the speed with

(36:30):
which we breathe has also speeded up.
So, as you do this exercise, you willbe forced to slow down your breathing.
As in a minute of four seconds.
Breaths in holding forseven and out for eight.
You're only going to achievesix to eight breaths depending
on how quickly you count.
Obviously one, two, three, four, one,two, three, four, five, six, seven is
a lot faster than somebody who doesit slowly and you've got to pick your

(36:51):
speed that you feel comfortable with.
So just go as fast or as slow as youcan what you feel comfortable with and
actually count the number of breathsthat you do in a minute and maybe track
that over time to see if it reduces.
Step three.
Step three is scan your body.
And so you might stillbe in bed at this point.
You can do all of this standing up or youcan do it all in your bed at this point.
And what you're going to do hereis just a simple meditation.

(37:14):
Very first thing, just for a minute.
And you use your body and a bodyscan meditation to really tune
in to what your body might betrying to tell you in the morning.
If it's aching, get curious.
Ask it, what does it want totell you through the ache?
Maybe asking your shoulder, whydo you feel tight this morning?
What are you trying to tell me?
That's a very powerful way torestore connection with your body.

(37:36):
If you then listen to what comes intoyour mind, you can open up a process of
trust between your mind and your body.
Your shoulders might respond, youknow, I feel really burdened today,
or I feel really heavy today.
Like heavy with the burden of something.
You can remain curiousas you explore more.
So before your day floods with thoughtsof everything you need to do, remind

(37:57):
yourself that this is your time.
This is your time to work onbuilding you from the inside out.
So grab your water, find a chair,and just meditate for a minute.
Or just do it in bed for aminute by scanning your body.
Now, those of you who really strugglewith this body scan meditation and just
zoom through it really fast in fiveseconds, I can help you a little bit here.
If you pop over to my YouTube channel,I have a body scan meditation that's

(38:19):
on there, and you just use that one.
Just search on YouTube for Suzi Belmontbody scan meditation, or I'll put
the link in the show note as well.
Meditation early on is a greatthing because when you are a
little sleepy in the morning,it's a really nice gentle start.
Far better than trying to get upand rush yourself out of bed and
pounding the streets with a big runor whatever it is that you might
be trying to do at the moment.

(38:40):
I know that I just couldn't do that.
Not least because sometimes it's quitedark in the morning and there's no way I'm
going to go out in the dark and do a run.
So meditation is a really nice gentleway into this third step in the morning.
And remember meditation can alsoshrink your amygdala in your brain.
This is part of the inner brainlocated in the limbic system.
And it's thought that meditation breaksthe strength of the connection between

(39:03):
the prefrontal cortex, that's yourthinking brain, that you rely on to
get your day started, and your limbicbrain, that's the automatic subconscious
part of the brain, the bit thatprefers to keep you tucked up in bed.
So breaking the strength of theconnection between the two early on is
going to put you in a better state ofproductivity, because productivity relies
more on your conscious thinking brain.

(39:23):
Okay, step number four and thenext letter is E, and E stands
for elevate with three things.
Now, I love this part of the Inside OutMorning, because step four is about your
writing skills and connection with others.
And I treat this as a little bit of agame and the first connection that I have
with someone else at the start of the day.
All you need to play the three thingsis to write down three things that today

(39:46):
or the day that you're doing the InsideOut Morning, you feel grateful for.
It's about the present moment, notthinking about things that were
yesterday, or that might happentomorrow, or later in the day.
But right now, in the moment, asyou're sat there in your bed, or
you're standing in your bedroom,wherever you are doing it, what are
three things that you're grateful for?
For example, you might say number one thesun shining through my window warming me

(40:07):
up right now Maybe you won't say that ifyou live in the UK But you know if you
live in LA then you'll probably say that.
Number two the sense of calm I'mfeeling right now this morning.
And number three my child's facesmiling at me on a picture in
front of me hanging on the wall.
What I'm trying to illustrate hereis they don't need to be really hard
or ambitious things You don't needto be grateful for the million pounds

(40:27):
that's about to arrive in your bankaccount or whatever it might be.
You can focus on threereally simple things.
Things that you're grateful for.
That's all you need.
Only three things are needed.
Now I mentioned a moment ago that thisis my first connection with someone
else in the day and the reason for thatis to make this more fun and to keep
you accountable you might want to dowhat I do which is to buddy up with a
friend or a family member to do this.

(40:49):
Now you've got to pickthe right person here.
I originally tried with my husband Jamesto buddy up with him to do this and just
do it on whatsapp by whatsapping him mythree things and then he would whatsapp
his three things back and then you'vegot your little bit of accountability.
But my husband, much as I love him,has quite a strong overachiever
ESP, emotional survival pattern.
So he wrote back 15 things to my threeand this isn't the point of an exercise.

(41:14):
It's not a competition, it's not tryingto get the most things that you could
ever be grateful for in in five minutes.
So what I did is I actually moved toa friend of mine and we've been doing
this every morning for a long time now.
She sends me her three things andI send her mine and they're kind
of balanced in terms of what we do.
We don't try and beat eachother, it's not a competition.
But what we're doing here is raisingour energetic frequency a huge amount

(41:35):
first thing in the morning by focusingon three things that we're grateful for.
We have no set time that we do this,but it's normally the morning because
it's part of the morning routine.
And having someone do it with youwill remind you when you forget.
Even having someone send you three thingsmight trigger you to say, Oh God, I
didn't do the inside out morning today.
Let me just quickly do it.
You see, as I mentioned earlier, yourthoughts don't create your reality.

(41:57):
Your thoughts create your frequency andyour frequency creates your reality.
So using three things and makingit a bit of a game, making it fun,
picking your buddy to do it with.
And just focusing on three thingsyou're grateful for every day can have
a massive impact over the long term.
Okay, so let's just takea little bit of a pause.
We've done O, B, S, and E fromthe Observer and the Progress

(42:19):
Principle will be kicking in atthis point as you're doing it.
The fifth step is R, whichstands for Remind Yourself of
Your Three Goals for Today.
This is a vital part of the insideout morning because you can't get to a
destination that you aren't focused on.
And one of the biggest mistakesentrepreneurs make is about not setting
a clear end of the day destination.

(42:39):
This is because a typical entrepreneurbrain has a lot of energy, it's focused
on lots of new opportunities, which meansit's really so easy to get distracted
if you spot a new opportunity comeup in your day or multiple of them.
By setting your clear goals for theday, for the end of the current day,
You can check back in every coupleof hours to make sure you're on
target to achieve your three goals.

(43:01):
This also gets you off the list habitwhere every day there's a really long
list of stuff that you try and tackleand end up overwhelmed and not really
making any progress on any of itor procrastinating over which to do
because you're avoiding the hard one.
Having three goals and thentackling the hard one first in
your day is really achievable.
Sometimes it may be less than three,but three really is going to be your

(43:22):
max on this part of the morning routine.
If you finish early, thenyou can take some time off.
In your day.
If you finish your three goalsearly, take some time off.
Remember, it's not about how manyhours you're putting in every day,
it's about whether you've achievedyour three goals for the day.
So let me give you a good example of this.
Let's say I plan to map out andbatch podcasts this week, and
I set a goal of three per day.

(43:44):
Once I've done three podcasts, I stop.
I don't say, oh, I did it twohours early, let me squeeze
in number four really quickly.
And you know why?
If I do that, the quality plummets.
And then I also break my own boundaries.
My overachiever ESP comes out and once Istart doing four goals a day that's soon
not enough either and then it's five.
And before I know it I'm backto working all the hours and

(44:06):
being exhausted and burnt out.
So three goals a day allowsyou to make progress but still
maintain your balance in life.
It puts you in the driving seat.
It means that if you have aprocrastination ESP you can use
these three things to get threethings in a day actually done.
And if you aren't sure what I'm talkingabout with the ESPs, go and do the quiz
over on my website at www.suzibelmont.

(44:26):
com.
Also remember what I said rightat the beginning of this podcast.
Flexibility is everything here.
If you want to do two thingsinstead of three, do it.
If you want to do five, do it.
It's your choice.
I'm just telling you whatI do, which is three.
Step number six, and that's thenext letter, which is the letter V.
And V stands for visualization.
But this is not about vision boards,where you have things that you want like

(44:47):
cars or a new house or material things.
No, this is spending one minute, andyou might still be in bed at this
point, visualizing the future you.
Who are you in the future?
What are you doing in the future?
What success have you had?
How much has your life changedonce you became successful?
Are you already successful and are youlooking for the next level of success?

(45:09):
What does that look like?
How much do you help people?
How much money do you make?
There are loads of examples in thedownload if you want more than just
those, but what you're doing hereis moving your mental processes away
from the now, which you addressed inthe previous step, and away from just
wishing that something's going tohappen different into in the future
to actually moving thefuture you into the now.

(45:32):
And this is because neuroscientistshave discovered that your brain cannot
tell the difference between a real andan imagined memory or visualization.
And scientists experimented with this.
They took three groups who werelearning to play the piano, and in
group one they said, We need you topractice every day for two weeks.
In group two they said just visualizethe practicing, you don't need to
do it, just visualize practicing.

(45:52):
And in group three there was a controlgroup who were told to do nothing.
And when they compared theresults it was pretty incredible.
Group two who were just visualizingpracticing, going through the steps
in their mind, improved as muchas group one who were actually
practicing, or nearly as much.
There was a significant differencefrom the group that did nothing.
Now, apply that to you and thisstep, this V step for visualisation.

(46:15):
Telling your brain you are the personyou desire to be now, and you're doing
it every day, means that you're beingthat person, and it's going to change
the way that you think and do things.
If you're saying at the beginning, you'revisualising that, I'm going to have
£100, 000 a month as part of my business.
And you're saying, I'm visualizingnow, I have a hundred thousand
a month as part of my business.

(46:35):
If you're saying, I help a thousand peoplea year as part of your business, and you
say, I am now helping a thousand peopleas part of my year, you see how you start
to visualize it and bring it back to you.
Every day, as part of your routine,you're practicing being that person.
And that, as I said, changes howyou show up and how you do things.
Okay, the next step is stepseven which is E for exercise.

(46:58):
Now don't panic, I'm notgonna make you go on a run.
For this part it can be as littleas three minutes or even one minute
if that's what you wanted to do.
It's up to you, it can be 10 minutes,it can be an hour, it's your choice.
If you've got kids you might want tobreak the routine at this point as
well and get them off to school andthen do the exercise bit after if
you want longer times to exercise.
But if you're just doing a shortone or two, three minute thing,

(47:18):
then you can just do it now.
The important point is to try and doat least three minutes if you can.
And that could be three minutesstretching, it could be yoga, it could be
somatic release work, it could be threeminutes on a mini trampoline, it could be
walking up and down the stairs for threeminutes, pacing the garden, getting some
grounding by having your feet touchingthe grass, whatever you choose to do.
You don't have to go outside.
You could jump on a mini trampolineat home, or walk up and down

(47:40):
the stairs, as I just said.
The reason you do this is because theimpact on your thinking brain is huge.
Not only does it clear your mind, freeingup space for clearer ideas, but it also
increases the amount of time that you arealert in your day, in your working day.
And the more exercise that you do in themorning, The more that this can help you.
Now you don't need to go crazy, youdon't get all self competitive and

(48:01):
so on, it could just be 10 minutesif that's what you wanted to do.
The longer that exercise is thebetter, because if you find that
you normally flag a bit by about2pm, 3pm in the afternoon, with the
inside out morning you'll probablynot flag until much later in the day.
And if you don't believe me,try it and see for yourself.
You will find that this works.
You will also sleep better at night ifyou're doing some exercise in the morning.

(48:22):
Again, something thatscientists have studied.
Three minutes is all you need, but ifyou stick to it for a while, you'll find
that you feel so much better because youstart to see an improvement in your brain
during the day, and then you'll start toactually look forward to the exercise.
And remember earlier how I spokeabout the dopamine spikes and the
bias towards action in the beginning,at the beginning of the podcast?
All of this is being usedin this step as well.

(48:45):
But I'm aware for some of you,three minutes is going to be enough.
For some of you, 30 minutes isgoing to be what you want to do.
It's your choice.
Three minutes a day adds up to quitea lot over the week, 15, 20 minutes.
That you're doing, and that addsup over the month to a couple of
hours, and over the year to whatever.
So it makes a difference.
Okay, step eight, which is the last step, and this is revitalize your insides.

(49:06):
So this is the time whereI make you get out of bed.
You can do the whole of the thing,even arguably the exercise if
you're doing the stretches, in bed.
But most of you will havegotten out on the previous step.
But if you haven't, this laststep, you do have to get up.
And the purpose of this step is to countersomething that we all struggle with, which
is that life is stressful and rushing inthe morning, it is so easy to just grab

(49:28):
something fast to eat or not eat at all.
So your final step is to give yourselfa little bit of a shot of vitamins
in the morning via a juice drink.
Now, ideally, you will makethis yourself with a juicer,
which is quick and easy to do.
It takes five minutes most, atmost, to make it, or you might
have made up one the night before.
And it can be whatever you choose to have.
Now, personally, I tried to do the celeryjuice from the medical medium protocol,

(49:52):
which I'll link below this podcast forthose of you that don't know about this,
but I really hate celery on its own.
I find it like, slightly,can't do it, can't do it.
So, what I aim to do is the celeryjuice with friends, as in I add a
couple of other things, like grapefruit,berries, or apple, to sweeten the
celery, so it's, it's easier to swallow.
For those of you who are like me,who don't like celery juice, if

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you put in grapefruit, it reallycounters the celery juice, and it
makes it much easier to swallow.
I use a whole pack of celerysticks with the juice.
And then I put in the other halfof the drink is like grapefruit,
apple, berries, whatever it is.
There's no rule.
Do whatever you want to do.
You might just want straightcelery juice if that works for you.
But the idea is you're getting inthis really small drink of vitamins.
It doesn't need to be a pint.

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It could just be a hundred mlsif that works for you, 200 mls.
Whatever works for you.
If you don't like juice in the morning,then you don't have to do the juice.
Just use lemon and wateror some kind of fruit tea.
Something that gets you movingyour digestive system and flushing
through first thing in the morning.
And that's it.
That's the final step.
And this one, if you are doing withthe juice, and this is the juicer, you

(50:55):
will really notice a dis differenceafter a couple of weeks, like
incredibly the difference, your skinwill change, and you'll notice that
you just feel better because you'refilling yourself with this bunch of
vitamins first thing in the morning.
So, give it a go, see how you get on.
If you really don't have timeto make things up, just buy some
juice, or buy some smoothie and justuse that instead, if you prefer.
But it's just giving yourself somethingthat breaks the tendency to just grab, you

(51:18):
know, a slice of chocolate or a croissantor whatever it is that's just there.
You can have your normal breakfast after.
I'm not telling you to go andeat like a rabbit all day long.
You can do whatever you like afterwards.
That's a whole other podcastabout health and eating from
the inside out and healthily.
But this is just part of the morningroutine and getting you started.
Okay, there you have it.
Now I'm hoping what you've takenfrom this is that all of the steps

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together are not that difficult.
Just by writing the word OBSERVER.
On a piece of paper, you'regoing to remember this.
Or use the download, because there'sa one page snapshot of this that
you can just stick on your wall,by your bed, or by your bathroom
mirror, or by your fridge, whereveryou decide to do your morning stuff.
But if you have it byyour bed, it's there.
It's a reminder, oh yeah, I cando this in the morning, and I can
do nearly all of it in my bed.

(52:01):
And then I get up for the last bit,and you've started, you've got yourself
started the right way for the day.
And you can do this each and every day.
It's so simple that you can tailor itto have your children do it with you or
your partner, which, as I said earlier,increases your success rate as you
will motivate each other, and then youboth have better, more productive days.
It really will change all of your lives.

(52:21):
You might want to keep a record of thedays that you do the inside out morning,
and then compare that with days when youdon't do it and see the huge difference.
Try it.
Try it for 14 or 21 daysand see how you get on.
And of course, let me know too.
In fact, if you do want to do that,if you do want to record it, I've
even included in the download, in theebook, a little checklist that you can
tick off on each day when you do itand record and notice the difference.

(52:42):
Notice the difference in howyou feel and how you cope better
with your entrepreneurial life.
I really hope that the Inside Out Morningwill change your life for the better.
It works so well for me.
A lot of people say to me, where thehell do you get all your energy from?
And it's coming from stuff like this.
There's a load of other stuff as well,but it comes from stuff like this.
As I said at the beginning, the feedbackI've had about this has been amazing

(53:04):
since I first launched it, and I'veupdated it to make it even easier.
So, let me know how you get on.
In the meantime, thank you forbeing with me here today, and I
will see you in the next episode.
Oh, and don't forget, if you like theshow, if you enjoy the content, please
don't forget to subscribe to the show,because that way you will get all of the

(53:24):
updates and I will get nice feedback.
Don't forget to send me a messageif you are enjoying things.
I love getting those on socialmedia or via email and so on.
And of course, as always, if youare enjoying the show, please leave
a five star review over on iTunes.
I really love reading those . Andfinally, finally, if you really
enjoy things, don't forget to sharewith your entrepreneurial friends.

(53:44):
Let's help more entrepreneursbuild their business and their
life from the inside out.
See you next time.