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July 31, 2025 6 mins

Are you struggling to maintain a consistent morning routine that actually makes a difference?


Snippet of wisdom 81.

This is one of the most replayed personal development wisdom snippets.


My guest, the breathwork instructor Tim van der Vliet, who I recently had on the show for the second time, talks about the minimum morning routine.


Take seven minutes to revolutionize your mornings! Press play and discover the power of doing a little, every day.

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VALUABLE RESOURCES:

Listen to the full conversation with Tim van der Vliet in episode #208:

https://personaldevelopmentmasterypodcast.com/208

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Message Agi on PodMatch: https://www.podmatch.com/member/personaldevelopmentmastery

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Actionable insights on personal development, self improvement, self mastery and personal growth for a life of purpose and fulfilment.

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Transcript

Episode Transcript

Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Agi Keramidas (00:02):
Welcome to Personal Development mastery
podcast, and this is anothersnippet of wisdom where I select
my most insightful moments fromprevious episodes. Today's
snippet comes from my firstpodcast conversation with the
breathwork instructor Tim vander Vliet, who I recently had on
the show for the second time.
This snippet today is about theminimum morning routine. Let's

(00:25):
dive right in.

Tim van der Vliet (00:33):
I call this a dentist model. So we brush our
teeth every day, and we go tothe dentist once a year, and we
clean up everything, and we havea checkup and everything now
then going to the why do we haveclean teeth? Of course, because
of both. But the minimum morningroutine is like brushing your

(00:57):
teeth every day for a minute.
This is the 80% of percent. And80% of your of having clean
teeth is from brushing yourteeth every day, and then once a
year, you have to check up andclean up everything. That's the
other 20% you could say. So whatI've seen a lot is people are
searching for. A lot of peopledon't know what they're

(01:22):
searching for, but, but they'researching. And becoming a finder
is basically starting doingsomething yourself every day,
and this is what I call theminimum morning routine, and it
costs consists of three pillars,as you said, it's exercise,
breath work and cold training,exercise, two minutes can be

(01:44):
longer, but two minutes isenough. Breathing, five minutes
can be longer, but five minutesis enough. And ending your
shower, cold, say for 30 secondsor a minute, that doesn't cost
you any time. So in myphilosophy, I have a minimum
morning routine, which is thatseven minutes that includes

(02:05):
exercise and breath work and thecold training doesn't cost any
time. And I have a maximummorning routine, which is as big
as you want. It can be threehours. You know it is. I have
one day a week where I practicefor two three hours, including
an hour of meditation and allthat stuff, you know, like
standing on my head, trampoline,jumping, running the five

(02:28):
Tibetan rides, you know, likeyoga, 45 minutes of breath work.
Just it's really big. It's sobig that's irrationally big. And
the funny thing is, you neverhave to get there. You move. But
your minimum morning routine iswhat you let's call it what you

(02:48):
have to do. And the maximummorning routine is optional, and
you flow somewhere every daybetween the minimum and the
maximum morning routine. Thegood thing of keeping it this
minimal is, for example,yesterday, I was in the plane
from Argentina back toAmsterdam, and I downloaded all

(03:09):
these videos on on Netflix, youknow, a series that I'm watching
about time travel, of course.
And there were some good seriestoo, but we're also flying
through in the day, you know. SoI slept half an hour, and I come

(03:30):
back and there's a bunch ofkids, there's the full time job
that I'm having here. I had togive a session, you know, a two
and a half hour session, groupcoaching for for my crowd. So
there's simply no space to tohave a jet lag. I don't do jet
lags. It's very simple. It'sjust a mindset thing, and I'm

(03:55):
okay with even with a half anhour of sleep. And that's the,
you know, like my energy levelnow from being okay is compared
to, say, seven years ago, when Iwas at spiritual teacher, it's
five times bigger. So even ifI'm at 3040, or 50% today, it's

(04:16):
still way more than 100% say,seven years ago, and that is
because of that minimum morningroutine. Because if you do two
minutes of exercise and fiveminutes of breathing, and I'm
walking here in the streets ofAmsterdam, and I'm feeling a bit
off because I slept only half anhour, which is not more than
normal, instead of going into astory in my head, like, oh, it's

(04:39):
because I didn't sleep, oh yes,because I have a jet like, you
know, like we, we, we are makingourselves crazy with that
rational brain. We cannot livewithout it, and living with it
is a challenge as well. Butbecause I did my two minutes and
my five minutes, instead ofgoing into, oh, I'm screwed up

(04:59):
today. Because whatever storyI'm going like, I'm getting into
that thought of, ah, I didn'tsleep, I wait. I did my
exercise, I did my breathing, Iended my shower cold. I'm okay.
So this is a mental thing, butif any limiting thought, or call
it a negative thought, endswith, but I did my exercise,

(05:21):
breathing and cold training, soI'm okay. It's not a negative
thought anymore. And that is thepower of doing a little every
day.

Agi Keramidas (05:36):
Thank you for listening. You will find a full
conversation with Tim van derVliet in Episode 208 The link is
in the show notes. If you havefound value in this episode,
consider supporting the show byvisiting personal development
mastery podcast.com/support youwill also find the link in the

(05:57):
episode description. Iappreciate you until next time
stand out. Don't fit in.
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