October 14, 2025 • 23 mins
Written by Dr. Shu Chen Hou, "Quick Wins" reveals how a mere 5-minute morning routine can profoundly transform your day and your life. This guide delves into the unique power of mornings and how simple yet effective activities like mindfulness practice, energizing stretches, inspirational reading, journaling, intention setting, and vision boarding can boost productivity, enhance focus, and cultivate a positive mindset. You will learn how to overcome common hurdles and stay consistent, empowering you to live each day with vitality and move towards lasting success and a fulfilling life. Start your self-improvement journey now and turn your dreams into reality!
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👉Quick Wins: A 5-Minute Morning Routine for Lasting Success
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#5MinuteMorningRoutine, #LastingSuccess, #ShuChenHou, #QuickWins, #SelfImprovement, #MorningRitual, #Productivity, #Mindfulness, #IntentionSetting, #Wellbeing, #LifeTransformation, #GoalAchievement, #HabitFormation
👉Quick Wins: A 5-Minute Morning Routine for Lasting Success
https://amzn.eu/d/24aFHTI
👉 Apple Ebooks: https://books.apple.com/gb/author/shu-chen-hou/id1643138532
👉Google Play Ebooks: https://play.google.com/store/books/author?id=Shu+Chen+Hou
💗KOKOSHUNGSAN® – Eco-Friendly Learning for an Empowered Future ►https://kokoshungsan.net
💗 Earn with Kokoshungsan Ltd ► https://kokoshungsanltd.gumroad.com/affiliates
💗KOKOSHUNGSAN® Music:
https://music.youtube.com/channel/UCzW_kPEaU9TtFJdPQtF43ig
https://music.youtube.com/channel/UCEtPd_qlZdRR8hrCyWQhzYQ
Become a supporter of this podcast: https://www.spreaker.com/podcast/living-well-living-rich-shuang-yu-jian-kang-cai-fu-xue-yuan--5644223/support.
Copyright (с) 2012 KOKOSHUNGSAN®;
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England and Wales, UK. No. 08105394 ;
128 City Road, London, EC1V 2NX, UK.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
In a world of shadows, hoom and hots, goal.
Speaker 2 (00:08):
With pain.
Speaker 3 (00:08):
It's deep souls, a dreamy, There's a many soft hope,
whispered promise, wad cold, an evy, corn aware darkness.
Speaker 4 (00:26):
Lands in a hot lovement. There's a yearney.
Speaker 5 (00:36):
Welcome curious minds to another deep dive, and welcome to
the Living Well, Living Rich Podcast. Great to be here today.
We're unpacking a really fascinating resource you shared with us.
It's a bit of a game changer, promising to reshape
your day in just five minutes. We're diving into excerpts
from a book called Quick Wins, a five minute morning
routine for lasting success by Shoe Chen Hu.
Speaker 6 (00:57):
That's right, And our.
Speaker 5 (00:59):
Mission, as always is to pull out those crucial nuggets
of wisdom. See how this well seemingly tiny investment of
time can actually create some pretty monumental shifts. Yeah, hopefully
helping us all live a bit better, maybe a bit richer.
Speaker 6 (01:14):
Yeah. What's really interesting here, I think is the author's
core premise. Okay, that real impact, you know, lasting success.
It doesn't necessarily need these huge, overwhelming overhauls.
Speaker 5 (01:24):
Right, not ripping everything up.
Speaker 6 (01:26):
No, exactly, It's more about intentional brief actions, microactions. Really Okay,
So this deep dive, we'll get into the science behind it,
the strategies she suggests, and some real life stories too.
See what makes it tick?
Speaker 5 (01:38):
All right, let's unpack that. Then the book kicks off
highlighting the well the unique power of mornings, calls it
a fresh start, a blank canvas that's not just poetic,
is it? There's more to it?
Speaker 6 (01:50):
No, not at all if you connect this to the
bigger picture. The book really emphasizes the scientific backing for
routines our brains. It turns out they really thrive on predictability,
creating these neural pathways that basically streamline decision making. Okay,
and there's a biological advantage too, our willpower. It tends
(02:11):
to be strongest in the morning, especially after slight recharged. Yeah,
making it kind of the ideal time to focus on
those bigger, long term goals before the day gets crazy.
Speaker 5 (02:19):
So okay, what does this actually mean for us practically?
The author suggests just five precious minutes can and I
quote ignite our motivation and set a positive tone.
Speaker 6 (02:29):
Yeah, and that raises a really important question, doesn't it, Like,
how can five minutes be so transformative?
Speaker 5 (02:34):
Exactly. It sounds almost too short.
Speaker 6 (02:36):
It does, but the book highlights physiological benefits first, things
like regulating our circadian rhythm.
Speaker 5 (02:42):
Okay, so that affects sleep and.
Speaker 6 (02:44):
Energy precisely, improve sleep, more stable energy, And psychologically it
offers this little bit of stability amidst the chaos. You know,
you can reduce stress and anxiety just starting with that
small win. It's about creating this powerful ripple effect, a ripple.
Speaker 5 (03:00):
Effect influencing productivity, creativity, overall well being.
Speaker 6 (03:06):
The small changes they really do accumulate into significant results
over time.
Speaker 5 (03:10):
Okay, I'm starting to get it. So we're convinced five
minutes matters, but how do we actually design this routine?
Chapter two gets practical right, starts with identifying your goals.
Speaker 6 (03:20):
Yeah, and it's crucial to be reflective here, really reflective, Okay.
The book suggests asking yourself, like, what truly matters your
passion's interests, maybe skills you want to develop.
Speaker 5 (03:30):
So digging a bit deeper than just get fit exactly.
Speaker 6 (03:33):
And then it advocates for the smart criteria specific measurable, achievable, relevant, time.
Speaker 5 (03:38):
Bound right smart goals.
Speaker 6 (03:40):
We know those, but adapted for this quick timeframe. So
instead of get fit, it might be do five minutes
of stretching five mornings a week for the next month,
much more.
Speaker 5 (03:49):
Concrete, that makes sense, very specific and achievable in five minutes.
And then choosing the right activities. The author suggests stimulating
both mind and body.
Speaker 6 (03:58):
Absolutely. For the body, it could be super simple, a
quick set of push ups, maybe some revitalizing yoga post
is just something to wake you up, okay. And for
the mind, mindfulness practices are key. Meditation, even just a
minute deep breathing, journaling maybe we're learning something, or learning yeah,
a few pages of an inspiring book, or even listening
(04:18):
to part of a motivational podcast. The key is picking
something that actually invigorates you.
Speaker 5 (04:24):
Right. It has to align with your unique vision, your
goals exactly. Okay, here's where it gets really interesting for me,
tailoring your routine to fit your lifestyle. Because life isn't
neat and tidy.
Speaker 6 (04:36):
No, it definitely isn't. And this means embracing flexibility.
Speaker 5 (04:39):
That's huge, So not being rigid about it not at all.
Speaker 6 (04:42):
Life is unpredictable, right, So a super rigid structure that
could just lead to frustration and you giving up.
Speaker 5 (04:48):
Yeah, I've been there.
Speaker 6 (04:49):
So the book encourages adapting, maybe a shorter meditation if
you're having a crazy busy day, or swapping activities.
Speaker 5 (04:56):
And incorporating things that inspire you, like quotes or music.
Speaker 6 (04:59):
Yeah, yes, quotes, music, maybe a vision board. You glance
at things that turn it from a chore into something
you actually look forward to, a source.
Speaker 5 (05:07):
Of joy that makes it sustainable.
Speaker 6 (05:10):
And accountability helps to maybe sharing your goal with a friend,
but ultimately it's a personal journey. These patience, self kindness,
don't beat yourself up if you miss a day.
Speaker 5 (05:20):
Good advice. Okay. So the book then dives into specifics
pillars of a mindful mourning, starting with mindfulness itself. What
are some key practices that suggests there?
Speaker 6 (05:30):
Practicing gratitude is highlighted as well. Transformative gratitude okay, just
dedicating a few minutes, maybe even just one or two,
to acknowledge things you're thankful.
Speaker 5 (05:39):
For, like what big things, small things.
Speaker 6 (05:42):
Anything from a warm cup of coffee to supportive relationships
to just the sun shining. It shifts your mindset from lack,
from scarcity to abundance.
Speaker 5 (05:53):
I like that scarcity to abundance.
Speaker 6 (05:55):
And that fosters resilience. It can even improve relationships if
you make a point to express that appreciation to others later.
Speaker 5 (06:02):
That makes sense. Breathing exercises also sound incredibly powerful for
finding clarity.
Speaker 6 (06:06):
Oh, they are hugely powerful. The book describes finding a
quiet space, taking deep intentional breaths, visualizing stress leaving your body.
Speaker 5 (06:17):
Is there a specific technique?
Speaker 6 (06:18):
It suggests a rhythmic pattern like in hey for four counts,
hold for four, exhal for six, something simple, okay for
maybe coupling it with affirmations like I am focused and
clear minded as you.
Speaker 5 (06:29):
Breathe, ah, combining them.
Speaker 6 (06:31):
Yeah, it doesn't just calm the nervous system, which it does,
but also fosters that mental space for clarity, intentional clarity, and.
Speaker 5 (06:38):
Then visualization techniques using our imagination for success. How does
the book suggest we do that effectively in just a
few minutes.
Speaker 6 (06:45):
It's really about creating vivid mental representations of your goals,
like really vivid toufso close your eyes, breathe and really
envision your ideal outcome. But crucially engage all your senses.
Speaker 5 (07:00):
All senses not just seeing it.
Speaker 6 (07:02):
No, feel the excitement, hear the celebrations, maybe smell the
fresh air. If it's an outdoor goal, this multisensory approach,
it really deepens the emotional connection, makes.
Speaker 5 (07:12):
It feel more real, more attainable.
Speaker 6 (07:14):
Exactly, it boosts that belief.
Speaker 5 (07:15):
Shoot, Chin how really captures it with this quote. Success
doesn't demand ours sometimes it only asks for five focused
minutes of intention.
Speaker 6 (07:24):
That sums it up beautifully, doesn't it?
Speaker 5 (07:26):
It really does? Okay? Moving on for mindfulness, the book
emphasizes that movement matters. What does a five minute movement
routine actually look like? Not a full workout, clearly.
Speaker 6 (07:36):
No, definitely not. It's about quick, gentle stretches. Often things
like a simple neck tilt, maybe a standing forward bend
or seated.
Speaker 5 (07:43):
Spinal things you can do right by your bed, maybe
pretty much.
Speaker 6 (07:46):
Yeah, And these aren't just for physical flexibility. They kind
of release tension and symbolize adaptability too ugh symbolic. I
like that.
Speaker 5 (07:55):
Yeah, Like a hard opening chest stretch can cultivate emotional
readiness for.
Speaker 6 (07:59):
The day and for energizing.
Speaker 5 (08:01):
If you need a little boost, then maybe thing more
dynamic stretches, jumping jacks, high knees, even just a brisk
walk around the room, just something to get the blood flowing.
Speaker 6 (08:10):
I love how it also brings in the power of
breath and hydration to energize the body.
Speaker 5 (08:14):
Seems fundamental, Oh, absolutely vital, deep intentional breathing while you move,
even slightly, and starting with a full glass of water,
maybe with lemon or a pinch of sea salt. It
rehydrates you after sleep.
Speaker 6 (08:26):
Right, kick starts the system.
Speaker 5 (08:28):
Yeah, and adding those positive affirmations again like I am
full of energy and ready to take on the day.
It reinforces that positive self image. It's a really powerful
launch pad.
Speaker 6 (08:38):
Another great quote from the author here, your morning sets
the tone for the day, invests five minutes wisely, and
the dividends last a lifetime.
Speaker 5 (08:46):
It really drives home the long term value, doesn't it.
Speaker 6 (08:48):
It does? Okay, So after the body, the book shifts
to nourishing your mind. What's the role of reading in
personal growth, especially in such a short window, Well, even
just a few pages of a self help book or
maybe an inspiring article. It can open doors to new ideas,
new perspectives, the spark maybe exactly a spark. And it
enhances emotional intelligence too by exposing you to diverse human experiences,
(09:13):
even in short bursts. Helps build empathy, resilience.
Speaker 5 (09:17):
And the book provides some amazing inspirational quotes to start
the day. You mentioned affirmations earlier. These seem similar.
Speaker 6 (09:23):
They are, but maybe more like philosophical anchors. It highlights
Maya Angelou's this is a wonderful day. I'd never seen
this one before, right, Ralph Waldo Emerson. The only person
you are destined to become is the person you decide
to be agency powerful Helen Keller optimism is the faith
that leads to achievement and Nelson Mandela, it always seems
(09:46):
impossible until it is done.
Speaker 5 (09:48):
Wow.
Speaker 6 (09:48):
Yeah, these are like powerful daily reminders, little shots of perspective.
Speaker 5 (09:52):
Definitely, and finally, under nourishing the mind. Journaling for clarity
and focus? How does that work? In five minutes?
Speaker 6 (10:00):
Journaling creates this kind of sacred space, even briefly, for
deep reflection. It can help you uncover patterns in your thoughts,
your behaviors.
Speaker 5 (10:08):
How does it help focus?
Speaker 6 (10:10):
Well? It allows you to maybe jot down your top
priorities for the day, helps you distinguish what's urgent from
what's actually important.
Speaker 5 (10:17):
Ah. That distinction crucial.
Speaker 6 (10:20):
And it also acts as a motivator. You can track
your progress, even tiny steps and see how far you've come.
Speaker 5 (10:26):
So putting it all together, with all these practices, how
do we really set intentions for success? The book mentions
daily affirmations and even creating a vision board in five minutes.
Speaker 6 (10:37):
Yeah, it sounds like a lot, but it's about focus.
For affirmations, the book stresses they need authenticity, real.
Speaker 5 (10:44):
Conviction, not just repeating words.
Speaker 6 (10:46):
No, visualize the outcomes while you say them. Engage those
senses again. Feel it for a quick vision board. Gather
simple materials paper, maybe cut out one or two images
from a magazine.
Speaker 5 (10:56):
Glue super simple.
Speaker 6 (10:58):
Reflect on maybe just one or two key goals personal growth, career, health,
Find an inspiring image or phrase for each. Then just
display it somewhere you'll see it every morning.
Speaker 5 (11:08):
A tangible reminder I.
Speaker 6 (11:09):
Like that exactly, keeps it front of mind.
Speaker 5 (11:11):
And then prioritizing your day based on those intentions. How
does the book guide us there quickly?
Speaker 6 (11:18):
It's about that quick reflection again, what truly matters today,
not just the long term goals, but your core values. Okay,
jot down maybe three to five significant tasks, then quickly
evaluate urgent versus important? Which ones really move you forward?
Speaker 5 (11:36):
Helps cut through the noise.
Speaker 6 (11:37):
Right, reclaims your time and energy, but crucially, stay flexible.
Speaker 5 (11:42):
Life happens always the flexibility. The author states, quick wins
in the morning are the seeds of greatness planted before
the world wakes up. Love that imagery, me too, But
what about when things get tough, when you just don't
feel like it? Overcoming morning hurdles must be a vital chapter.
Speaker 6 (11:57):
Oh, absolutely essential, because hurdles.
Speaker 5 (11:59):
Will come up, like what are common ones?
Speaker 6 (12:01):
Feeling inadequate? Maybe like this won't work for me. Time
constraints are huge for people. Resistance to change, just inertia hmmm,
and distractions obviously.
Speaker 5 (12:10):
Okay, So how do we tackle those feeling inadequate?
Speaker 6 (12:13):
The book suggests celebrating every small achievement, really acknowledge it.
Build that confidence muscle against the feeling of inadequacy.
Speaker 5 (12:23):
Okay, time constraints.
Speaker 6 (12:24):
View those five minutes as truly non negotiable, like brushing
your teeth. It's just part of your essential start protect
that time exactly for resistance. Approach it with curiosity not judgment.
Ask why am I resisting this? For distractions? Create that
designated space, make it interruption free, even if it's brief.
Speaker 5 (12:45):
Staying consistent amidst chaos is another big challenge, isn't it?
Speaker 6 (12:49):
It really is, And that's where the five minute routine
becomes such a powerful anchor, a grounding ritual.
Speaker 5 (12:54):
Even if the rest of the day is crazy.
Speaker 6 (12:55):
Especially then consistency builds the habit. Yes, but it also
builds this protective shield, gives you that early win, that
sense of control. And when you need to adapt, swap activities,
make small changes, Listen to your body and emotions. That
adaptability is the key to resilience.
Speaker 5 (13:13):
Your five minute morning routine is the launch pad for
success that reverberates throughout your day. Another powerful reminder.
Speaker 6 (13:20):
It really ties it all together.
Speaker 5 (13:21):
The book then shares success stories which sound incredibly motivating.
Can you give us a couple of examples? How did
this play out for real people?
Speaker 6 (13:29):
Sure, there's Sarah, a busy professional. Her mornings were totally chaotic.
She started with just deep breathing and gratitude for five
minutes transformed her mornings into calm, focused time, led to
better decisions all day. Then there's Mark, a college student
struggling with procrastination anxiety. Okay, he used five minutes to
(13:51):
visualize his academic goals and quickly plan his day overcame
the procrastination grades, improved, anxiety lessoned.
Speaker 5 (13:58):
Wow, any others?
Speaker 6 (13:59):
Yeah. Rhea who used five minutes of journaling that clarity
sparked ideas. She eventually became a best selling novelist. James
started with just five minutes of stretching totally transformed as
health and energy. Eleanor, a retiree, used five minutes to
start learning a new language. Leah, a busy mom, used
it purely for self care, which rippled out positively.
Speaker 5 (14:20):
These stories really show the range, don't they. It's not
just one type of goal, not at all.
Speaker 6 (14:24):
They really highlight that core message. The path to lasting
success begins with a single, intentional, five minute step each morning.
Speaker 5 (14:33):
So these stories really illustrate the lessons learned from successful routines.
What are those key takeaways?
Speaker 6 (14:40):
I'd say the big four are consistency showing up is
half the battle, personalization it has to fit you, mindfulness
being present in those five minutes, and adaptability being willing
to tweak.
Speaker 5 (14:50):
It right, understand what works for you, commit, reflect and evolve.
Speaker 6 (14:55):
That's the essence of it. It's a process, not a
rigid prescription.
Speaker 5 (14:59):
The book and then cleverly extends beyond just the morning, doesn't it.
Discussing carrying momentum throughout the day.
Speaker 6 (15:04):
Yes, because the morning routine is the launch pad. But
you want that energy to.
Speaker 5 (15:08):
Last, So how do you do that?
Speaker 6 (15:09):
It involves setting clear intentions right after your routine, knowing
your top priorities. Breaking your day into manageable chunks helps
avoid overwhelm. Mini breaks crucial. Incorporating mini breaks to recharge
even just sixty seconds of deep breathing and celebrating wins
throughout the day, however small keep the positive momentum going, and.
Speaker 5 (15:28):
Then there's evening reflections for tomorrow's success, closing the.
Speaker 6 (15:32):
Loop exactly, This creates that powerful positive feedback cycle. It
involves just pausing in the evening to do what Assess
achievements and challenges without judgment, Identify lessons learned from the day,
set intentions for the next morning's quick win, and practice
gratitude for the day it's past.
Speaker 5 (15:50):
Prepares you for another successful start.
Speaker 6 (15:52):
Precisely it ensures continuous growth.
Speaker 5 (15:55):
This all really culminates in creating a holistic approach to
daily success, doesn't it.
Speaker 6 (16:00):
It does. It means nurturing the whole self, mind, body, spirit,
integrating mindfulness, movement, emotional wellness.
Speaker 5 (16:07):
Aligning intentions with action mm hm, and always tailoring it
to your unique needs.
Speaker 6 (16:12):
It's not one size fits all. Because the author puts
it in just five minutes each morning, you can shift
your mindset, align your goals, and conquer the day ahead.
Speaker 5 (16:20):
It really emphasizes being deliberate, doesn't it actively shaping your day, your.
Speaker 6 (16:25):
Life very much so. Intentional living.
Speaker 5 (16:27):
Wow, what an incredible deep dive, just unpacking the profound
power packed into just five minutes each morning quick wins
by shut Chin Howe really offers a practical, inspiring blueprint.
It really does for transforming your day and maybe ultimately
your life. It feels like a solid guide to living well,
living richer through these small intentional habits.
Speaker 6 (16:50):
Yeah, it definitely underscores that consistency, that intentionality and self awareness. Yeah,
they're often far more impactful than these huge grand jests
that we can't sustain. Right, It's about planting those seeds
of greatness, as she says before the world wakes up,
cultivating resilience, designing a life that actually reflects your deepest aspirations.
Speaker 5 (17:10):
One five minute win at a time. And this deep
dive really hammered home, how those small, consistent victories truly
accumulate into lasting success. If you, the listener, are looking
to explore more of Shu chin house empowering educational content,
maybe her insights on personal development or even financial independence.
Speaker 6 (17:27):
Yeah, she covered the range of topics.
Speaker 5 (17:28):
You can find more information at kokoshingsan dot net. That's
Koko s h u n g sa n dot net.
Speaker 6 (17:35):
Definitely worth checking out. So maybe a final provocative thought
for you listening. Okay, if five focused minutes really can
change the trajectory of your day, your week, your life,
what single quick win are you willing to commit to
tomorrow morning. What's the first stroke you'll make on your
own canvas of success?
Speaker 5 (17:54):
Something to really think about. What's that one small step
until our next deep dive? Keep learning and keep growing,
and keep making those quick winds count.
Speaker 1 (18:04):
In a world of shadows, home and hearts grow, we're
pain its deep, the souls a dreary. There's a many solve, hope,
whispered promise, wead cold and every corner where darkness means
(18:31):
any hard w lovenn. There's a yearning the sanity for
we all can truly be free.
Speaker 3 (18:43):
So let's men fur brow cain levevver.
Speaker 1 (18:50):
Together the week and here.
Speaker 3 (18:54):
With hands in trying morise above.
Speaker 2 (18:58):
Bad as shut Spendy said.
Speaker 5 (19:04):
The air god.
Speaker 4 (19:06):
Laughter stays that from the sign of prayers, reach disguise
this sunne there's a soupy, harmonious, calm, thine hearts, breaking
(19:27):
down walls with every sunrise, with every darn chances, man chances.
Speaker 7 (19:35):
Fun work, cap little walk with shots, loom and hats grow.
We were paints, deep souls, a treaty.
Speaker 8 (19:46):
There's a many songs. Herb whispered, promise away to come
and the recorder where darkness rains in every HeartWare love remains.
Speaker 4 (20:00):
It's a yearney, a silent.
Speaker 8 (20:03):
Being, full waver truly be free.
Speaker 5 (20:11):
So it's left down.
Speaker 2 (20:13):
From Landlada.
Speaker 7 (20:18):
Can the weak heel the world panted one rise above, fair.
Speaker 3 (20:25):
Compassion, pace, love.
Speaker 4 (20:35):
In me who left him the tea stained eyes, in
the silent present.
Speaker 3 (20:40):
Reachs disguise. There's a symphony.
Speaker 7 (20:43):
A bore moy is called dining horse, breaking down bas.
Speaker 2 (20:48):
With every sun rise, with every day a chance to
men chanter sporn a world of kindness, the word.
Speaker 4 (20:57):
Of grace for whevery soult fly fast stood restart through.
Speaker 8 (21:07):
Farm we'll stand to gaer my bar with coma Gina
Hart still in the worst for the bood of future
come on day. So let's send the bocas.
Speaker 2 (21:33):
One farm sken the week can.
Speaker 7 (21:37):
Heal the world hands fun as a boot, spread cashier.
Speaker 2 (21:47):
Spancas child. Let's start tip for.
Speaker 7 (21:55):
Any unit from never a farm with every kind.
Speaker 2 (22:05):
Of laughter.
Speaker 5 (22:09):
In the airclellaughter.
Speaker 7 (22:12):
In the tea, stain dies in the sund brais reads
the sky.
Speaker 3 (22:19):
There's a symphony, a harmonious.
Speaker 7 (22:23):
Scarp nining, hearts, breaking down, works with every sunrose.
Speaker 2 (22:35):
With them shine.
Speaker 8 (22:39):
Chance to men, chance all world of kindness.
Speaker 1 (22:46):
We're so fine.
Speaker 2 (22:48):
Sam courageon hearts the bay to for a rider ful
skja chny o lovey rides above, Spread compassion, spread piece
(23:23):
and love
In a world of shadows, hoom and hots, goal.
Speaker 2 (00:08):
With pain.
Speaker 3 (00:08):
It's deep souls, a dreamy, There's a many soft hope,
whispered promise, wad cold, an evy, corn aware darkness.
Speaker 4 (00:26):
Lands in a hot lovement. There's a yearney.
Speaker 5 (00:36):
Welcome curious minds to another deep dive, and welcome to
the Living Well, Living Rich Podcast. Great to be here today.
We're unpacking a really fascinating resource you shared with us.
It's a bit of a game changer, promising to reshape
your day in just five minutes. We're diving into excerpts
from a book called Quick Wins, a five minute morning
routine for lasting success by Shoe Chen Hu.
Speaker 6 (00:57):
That's right, And our.
Speaker 5 (00:59):
Mission, as always is to pull out those crucial nuggets
of wisdom. See how this well seemingly tiny investment of
time can actually create some pretty monumental shifts. Yeah, hopefully
helping us all live a bit better, maybe a bit richer.
Speaker 6 (01:14):
Yeah. What's really interesting here, I think is the author's
core premise. Okay, that real impact, you know, lasting success.
It doesn't necessarily need these huge, overwhelming overhauls.
Speaker 5 (01:24):
Right, not ripping everything up.
Speaker 6 (01:26):
No, exactly, It's more about intentional brief actions, microactions. Really Okay,
So this deep dive, we'll get into the science behind it,
the strategies she suggests, and some real life stories too.
See what makes it tick?
Speaker 5 (01:38):
All right, let's unpack that. Then the book kicks off
highlighting the well the unique power of mornings, calls it
a fresh start, a blank canvas that's not just poetic,
is it? There's more to it?
Speaker 6 (01:50):
No, not at all if you connect this to the
bigger picture. The book really emphasizes the scientific backing for
routines our brains. It turns out they really thrive on predictability,
creating these neural pathways that basically streamline decision making. Okay,
and there's a biological advantage too, our willpower. It tends
(02:11):
to be strongest in the morning, especially after slight recharged. Yeah,
making it kind of the ideal time to focus on
those bigger, long term goals before the day gets crazy.
Speaker 5 (02:19):
So okay, what does this actually mean for us practically?
The author suggests just five precious minutes can and I
quote ignite our motivation and set a positive tone.
Speaker 6 (02:29):
Yeah, and that raises a really important question, doesn't it, Like,
how can five minutes be so transformative?
Speaker 5 (02:34):
Exactly. It sounds almost too short.
Speaker 6 (02:36):
It does, but the book highlights physiological benefits first, things
like regulating our circadian rhythm.
Speaker 5 (02:42):
Okay, so that affects sleep and.
Speaker 6 (02:44):
Energy precisely, improve sleep, more stable energy, And psychologically it
offers this little bit of stability amidst the chaos. You know,
you can reduce stress and anxiety just starting with that
small win. It's about creating this powerful ripple effect, a ripple.
Speaker 5 (03:00):
Effect influencing productivity, creativity, overall well being.
Speaker 6 (03:06):
The small changes they really do accumulate into significant results
over time.
Speaker 5 (03:10):
Okay, I'm starting to get it. So we're convinced five
minutes matters, but how do we actually design this routine?
Chapter two gets practical right, starts with identifying your goals.
Speaker 6 (03:20):
Yeah, and it's crucial to be reflective here, really reflective, Okay.
The book suggests asking yourself, like, what truly matters your
passion's interests, maybe skills you want to develop.
Speaker 5 (03:30):
So digging a bit deeper than just get fit exactly.
Speaker 6 (03:33):
And then it advocates for the smart criteria specific measurable, achievable, relevant, time.
Speaker 5 (03:38):
Bound right smart goals.
Speaker 6 (03:40):
We know those, but adapted for this quick timeframe. So
instead of get fit, it might be do five minutes
of stretching five mornings a week for the next month,
much more.
Speaker 5 (03:49):
Concrete, that makes sense, very specific and achievable in five minutes.
And then choosing the right activities. The author suggests stimulating
both mind and body.
Speaker 6 (03:58):
Absolutely. For the body, it could be super simple, a
quick set of push ups, maybe some revitalizing yoga post
is just something to wake you up, okay. And for
the mind, mindfulness practices are key. Meditation, even just a
minute deep breathing, journaling maybe we're learning something, or learning yeah,
a few pages of an inspiring book, or even listening
(04:18):
to part of a motivational podcast. The key is picking
something that actually invigorates you.
Speaker 5 (04:24):
Right. It has to align with your unique vision, your
goals exactly. Okay, here's where it gets really interesting for me,
tailoring your routine to fit your lifestyle. Because life isn't
neat and tidy.
Speaker 6 (04:36):
No, it definitely isn't. And this means embracing flexibility.
Speaker 5 (04:39):
That's huge, So not being rigid about it not at all.
Speaker 6 (04:42):
Life is unpredictable, right, So a super rigid structure that
could just lead to frustration and you giving up.
Speaker 5 (04:48):
Yeah, I've been there.
Speaker 6 (04:49):
So the book encourages adapting, maybe a shorter meditation if
you're having a crazy busy day, or swapping activities.
Speaker 5 (04:56):
And incorporating things that inspire you, like quotes or music.
Speaker 6 (04:59):
Yeah, yes, quotes, music, maybe a vision board. You glance
at things that turn it from a chore into something
you actually look forward to, a source.
Speaker 5 (05:07):
Of joy that makes it sustainable.
Speaker 6 (05:10):
And accountability helps to maybe sharing your goal with a friend,
but ultimately it's a personal journey. These patience, self kindness,
don't beat yourself up if you miss a day.
Speaker 5 (05:20):
Good advice. Okay. So the book then dives into specifics
pillars of a mindful mourning, starting with mindfulness itself. What
are some key practices that suggests there?
Speaker 6 (05:30):
Practicing gratitude is highlighted as well. Transformative gratitude okay, just
dedicating a few minutes, maybe even just one or two,
to acknowledge things you're thankful.
Speaker 5 (05:39):
For, like what big things, small things.
Speaker 6 (05:42):
Anything from a warm cup of coffee to supportive relationships
to just the sun shining. It shifts your mindset from lack,
from scarcity to abundance.
Speaker 5 (05:53):
I like that scarcity to abundance.
Speaker 6 (05:55):
And that fosters resilience. It can even improve relationships if
you make a point to express that appreciation to others later.
Speaker 5 (06:02):
That makes sense. Breathing exercises also sound incredibly powerful for
finding clarity.
Speaker 6 (06:06):
Oh, they are hugely powerful. The book describes finding a
quiet space, taking deep intentional breaths, visualizing stress leaving your body.
Speaker 5 (06:17):
Is there a specific technique?
Speaker 6 (06:18):
It suggests a rhythmic pattern like in hey for four counts,
hold for four, exhal for six, something simple, okay for
maybe coupling it with affirmations like I am focused and
clear minded as you.
Speaker 5 (06:29):
Breathe, ah, combining them.
Speaker 6 (06:31):
Yeah, it doesn't just calm the nervous system, which it does,
but also fosters that mental space for clarity, intentional clarity, and.
Speaker 5 (06:38):
Then visualization techniques using our imagination for success. How does
the book suggest we do that effectively in just a
few minutes.
Speaker 6 (06:45):
It's really about creating vivid mental representations of your goals,
like really vivid toufso close your eyes, breathe and really
envision your ideal outcome. But crucially engage all your senses.
Speaker 5 (07:00):
All senses not just seeing it.
Speaker 6 (07:02):
No, feel the excitement, hear the celebrations, maybe smell the
fresh air. If it's an outdoor goal, this multisensory approach,
it really deepens the emotional connection, makes.
Speaker 5 (07:12):
It feel more real, more attainable.
Speaker 6 (07:14):
Exactly, it boosts that belief.
Speaker 5 (07:15):
Shoot, Chin how really captures it with this quote. Success
doesn't demand ours sometimes it only asks for five focused
minutes of intention.
Speaker 6 (07:24):
That sums it up beautifully, doesn't it?
Speaker 5 (07:26):
It really does? Okay? Moving on for mindfulness, the book
emphasizes that movement matters. What does a five minute movement
routine actually look like? Not a full workout, clearly.
Speaker 6 (07:36):
No, definitely not. It's about quick, gentle stretches. Often things
like a simple neck tilt, maybe a standing forward bend
or seated.
Speaker 5 (07:43):
Spinal things you can do right by your bed, maybe
pretty much.
Speaker 6 (07:46):
Yeah, And these aren't just for physical flexibility. They kind
of release tension and symbolize adaptability too ugh symbolic. I
like that.
Speaker 5 (07:55):
Yeah, Like a hard opening chest stretch can cultivate emotional
readiness for.
Speaker 6 (07:59):
The day and for energizing.
Speaker 5 (08:01):
If you need a little boost, then maybe thing more
dynamic stretches, jumping jacks, high knees, even just a brisk
walk around the room, just something to get the blood flowing.
Speaker 6 (08:10):
I love how it also brings in the power of
breath and hydration to energize the body.
Speaker 5 (08:14):
Seems fundamental, Oh, absolutely vital, deep intentional breathing while you move,
even slightly, and starting with a full glass of water,
maybe with lemon or a pinch of sea salt. It
rehydrates you after sleep.
Speaker 6 (08:26):
Right, kick starts the system.
Speaker 5 (08:28):
Yeah, and adding those positive affirmations again like I am
full of energy and ready to take on the day.
It reinforces that positive self image. It's a really powerful
launch pad.
Speaker 6 (08:38):
Another great quote from the author here, your morning sets
the tone for the day, invests five minutes wisely, and
the dividends last a lifetime.
Speaker 5 (08:46):
It really drives home the long term value, doesn't it.
Speaker 6 (08:48):
It does? Okay, So after the body, the book shifts
to nourishing your mind. What's the role of reading in
personal growth, especially in such a short window, Well, even
just a few pages of a self help book or
maybe an inspiring article. It can open doors to new ideas,
new perspectives, the spark maybe exactly a spark. And it
enhances emotional intelligence too by exposing you to diverse human experiences,
(09:13):
even in short bursts. Helps build empathy, resilience.
Speaker 5 (09:17):
And the book provides some amazing inspirational quotes to start
the day. You mentioned affirmations earlier. These seem similar.
Speaker 6 (09:23):
They are, but maybe more like philosophical anchors. It highlights
Maya Angelou's this is a wonderful day. I'd never seen
this one before, right, Ralph Waldo Emerson. The only person
you are destined to become is the person you decide
to be agency powerful Helen Keller optimism is the faith
that leads to achievement and Nelson Mandela, it always seems
(09:46):
impossible until it is done.
Speaker 5 (09:48):
Wow.
Speaker 6 (09:48):
Yeah, these are like powerful daily reminders, little shots of perspective.
Speaker 5 (09:52):
Definitely, and finally, under nourishing the mind. Journaling for clarity
and focus? How does that work? In five minutes?
Speaker 6 (10:00):
Journaling creates this kind of sacred space, even briefly, for
deep reflection. It can help you uncover patterns in your thoughts,
your behaviors.
Speaker 5 (10:08):
How does it help focus?
Speaker 6 (10:10):
Well? It allows you to maybe jot down your top
priorities for the day, helps you distinguish what's urgent from
what's actually important.
Speaker 5 (10:17):
Ah. That distinction crucial.
Speaker 6 (10:20):
And it also acts as a motivator. You can track
your progress, even tiny steps and see how far you've come.
Speaker 5 (10:26):
So putting it all together, with all these practices, how
do we really set intentions for success? The book mentions
daily affirmations and even creating a vision board in five minutes.
Speaker 6 (10:37):
Yeah, it sounds like a lot, but it's about focus.
For affirmations, the book stresses they need authenticity, real.
Speaker 5 (10:44):
Conviction, not just repeating words.
Speaker 6 (10:46):
No, visualize the outcomes while you say them. Engage those
senses again. Feel it for a quick vision board. Gather
simple materials paper, maybe cut out one or two images
from a magazine.
Speaker 5 (10:56):
Glue super simple.
Speaker 6 (10:58):
Reflect on maybe just one or two key goals personal growth, career, health,
Find an inspiring image or phrase for each. Then just
display it somewhere you'll see it every morning.
Speaker 5 (11:08):
A tangible reminder I.
Speaker 6 (11:09):
Like that exactly, keeps it front of mind.
Speaker 5 (11:11):
And then prioritizing your day based on those intentions. How
does the book guide us there quickly?
Speaker 6 (11:18):
It's about that quick reflection again, what truly matters today,
not just the long term goals, but your core values. Okay,
jot down maybe three to five significant tasks, then quickly
evaluate urgent versus important? Which ones really move you forward?
Speaker 5 (11:36):
Helps cut through the noise.
Speaker 6 (11:37):
Right, reclaims your time and energy, but crucially, stay flexible.
Speaker 5 (11:42):
Life happens always the flexibility. The author states, quick wins
in the morning are the seeds of greatness planted before
the world wakes up. Love that imagery, me too, But
what about when things get tough, when you just don't
feel like it? Overcoming morning hurdles must be a vital chapter.
Speaker 6 (11:57):
Oh, absolutely essential, because hurdles.
Speaker 5 (11:59):
Will come up, like what are common ones?
Speaker 6 (12:01):
Feeling inadequate? Maybe like this won't work for me. Time
constraints are huge for people. Resistance to change, just inertia hmmm,
and distractions obviously.
Speaker 5 (12:10):
Okay, So how do we tackle those feeling inadequate?
Speaker 6 (12:13):
The book suggests celebrating every small achievement, really acknowledge it.
Build that confidence muscle against the feeling of inadequacy.
Speaker 5 (12:23):
Okay, time constraints.
Speaker 6 (12:24):
View those five minutes as truly non negotiable, like brushing
your teeth. It's just part of your essential start protect
that time exactly for resistance. Approach it with curiosity not judgment.
Ask why am I resisting this? For distractions? Create that
designated space, make it interruption free, even if it's brief.
Speaker 5 (12:45):
Staying consistent amidst chaos is another big challenge, isn't it?
Speaker 6 (12:49):
It really is, And that's where the five minute routine
becomes such a powerful anchor, a grounding ritual.
Speaker 5 (12:54):
Even if the rest of the day is crazy.
Speaker 6 (12:55):
Especially then consistency builds the habit. Yes, but it also
builds this protective shield, gives you that early win, that
sense of control. And when you need to adapt, swap activities,
make small changes, Listen to your body and emotions. That
adaptability is the key to resilience.
Speaker 5 (13:13):
Your five minute morning routine is the launch pad for
success that reverberates throughout your day. Another powerful reminder.
Speaker 6 (13:20):
It really ties it all together.
Speaker 5 (13:21):
The book then shares success stories which sound incredibly motivating.
Can you give us a couple of examples? How did
this play out for real people?
Speaker 6 (13:29):
Sure, there's Sarah, a busy professional. Her mornings were totally chaotic.
She started with just deep breathing and gratitude for five
minutes transformed her mornings into calm, focused time, led to
better decisions all day. Then there's Mark, a college student
struggling with procrastination anxiety. Okay, he used five minutes to
(13:51):
visualize his academic goals and quickly plan his day overcame
the procrastination grades, improved, anxiety lessoned.
Speaker 5 (13:58):
Wow, any others?
Speaker 6 (13:59):
Yeah. Rhea who used five minutes of journaling that clarity
sparked ideas. She eventually became a best selling novelist. James
started with just five minutes of stretching totally transformed as
health and energy. Eleanor, a retiree, used five minutes to
start learning a new language. Leah, a busy mom, used
it purely for self care, which rippled out positively.
Speaker 5 (14:20):
These stories really show the range, don't they. It's not
just one type of goal, not at all.
Speaker 6 (14:24):
They really highlight that core message. The path to lasting
success begins with a single, intentional, five minute step each morning.
Speaker 5 (14:33):
So these stories really illustrate the lessons learned from successful routines.
What are those key takeaways?
Speaker 6 (14:40):
I'd say the big four are consistency showing up is
half the battle, personalization it has to fit you, mindfulness
being present in those five minutes, and adaptability being willing
to tweak.
Speaker 5 (14:50):
It right, understand what works for you, commit, reflect and evolve.
Speaker 6 (14:55):
That's the essence of it. It's a process, not a
rigid prescription.
Speaker 5 (14:59):
The book and then cleverly extends beyond just the morning, doesn't it.
Discussing carrying momentum throughout the day.
Speaker 6 (15:04):
Yes, because the morning routine is the launch pad. But
you want that energy to.
Speaker 5 (15:08):
Last, So how do you do that?
Speaker 6 (15:09):
It involves setting clear intentions right after your routine, knowing
your top priorities. Breaking your day into manageable chunks helps
avoid overwhelm. Mini breaks crucial. Incorporating mini breaks to recharge
even just sixty seconds of deep breathing and celebrating wins
throughout the day, however small keep the positive momentum going, and.
Speaker 5 (15:28):
Then there's evening reflections for tomorrow's success, closing the.
Speaker 6 (15:32):
Loop exactly, This creates that powerful positive feedback cycle. It
involves just pausing in the evening to do what Assess
achievements and challenges without judgment, Identify lessons learned from the day,
set intentions for the next morning's quick win, and practice
gratitude for the day it's past.
Speaker 5 (15:50):
Prepares you for another successful start.
Speaker 6 (15:52):
Precisely it ensures continuous growth.
Speaker 5 (15:55):
This all really culminates in creating a holistic approach to
daily success, doesn't it.
Speaker 6 (16:00):
It does. It means nurturing the whole self, mind, body, spirit,
integrating mindfulness, movement, emotional wellness.
Speaker 5 (16:07):
Aligning intentions with action mm hm, and always tailoring it
to your unique needs.
Speaker 6 (16:12):
It's not one size fits all. Because the author puts
it in just five minutes each morning, you can shift
your mindset, align your goals, and conquer the day ahead.
Speaker 5 (16:20):
It really emphasizes being deliberate, doesn't it actively shaping your day, your.
Speaker 6 (16:25):
Life very much so. Intentional living.
Speaker 5 (16:27):
Wow, what an incredible deep dive, just unpacking the profound
power packed into just five minutes each morning quick wins
by shut Chin Howe really offers a practical, inspiring blueprint.
It really does for transforming your day and maybe ultimately
your life. It feels like a solid guide to living well,
living richer through these small intentional habits.
Speaker 6 (16:50):
Yeah, it definitely underscores that consistency, that intentionality and self awareness. Yeah,
they're often far more impactful than these huge grand jests
that we can't sustain. Right, It's about planting those seeds
of greatness, as she says before the world wakes up,
cultivating resilience, designing a life that actually reflects your deepest aspirations.
Speaker 5 (17:10):
One five minute win at a time. And this deep
dive really hammered home, how those small, consistent victories truly
accumulate into lasting success. If you, the listener, are looking
to explore more of Shu chin house empowering educational content,
maybe her insights on personal development or even financial independence.
Speaker 6 (17:27):
Yeah, she covered the range of topics.
Speaker 5 (17:28):
You can find more information at kokoshingsan dot net. That's
Koko s h u n g sa n dot net.
Speaker 6 (17:35):
Definitely worth checking out. So maybe a final provocative thought
for you listening. Okay, if five focused minutes really can
change the trajectory of your day, your week, your life,
what single quick win are you willing to commit to
tomorrow morning. What's the first stroke you'll make on your
own canvas of success?
Speaker 5 (17:54):
Something to really think about. What's that one small step
until our next deep dive? Keep learning and keep growing,
and keep making those quick winds count.
Speaker 1 (18:04):
In a world of shadows, home and hearts grow, we're
pain its deep, the souls a dreary. There's a many solve, hope,
whispered promise, wead cold and every corner where darkness means
(18:31):
any hard w lovenn. There's a yearning the sanity for
we all can truly be free.
Speaker 3 (18:43):
So let's men fur brow cain levevver.
Speaker 1 (18:50):
Together the week and here.
Speaker 3 (18:54):
With hands in trying morise above.
Speaker 2 (18:58):
Bad as shut Spendy said.
Speaker 5 (19:04):
The air god.
Speaker 4 (19:06):
Laughter stays that from the sign of prayers, reach disguise
this sunne there's a soupy, harmonious, calm, thine hearts, breaking
(19:27):
down walls with every sunrise, with every darn chances, man chances.
Speaker 7 (19:35):
Fun work, cap little walk with shots, loom and hats grow.
We were paints, deep souls, a treaty.
Speaker 8 (19:46):
There's a many songs. Herb whispered, promise away to come
and the recorder where darkness rains in every HeartWare love remains.
Speaker 4 (20:00):
It's a yearney, a silent.
Speaker 8 (20:03):
Being, full waver truly be free.
Speaker 5 (20:11):
So it's left down.
Speaker 2 (20:13):
From Landlada.
Speaker 7 (20:18):
Can the weak heel the world panted one rise above, fair.
Speaker 3 (20:25):
Compassion, pace, love.
Speaker 4 (20:35):
In me who left him the tea stained eyes, in
the silent present.
Speaker 3 (20:40):
Reachs disguise. There's a symphony.
Speaker 7 (20:43):
A bore moy is called dining horse, breaking down bas.
Speaker 2 (20:48):
With every sun rise, with every day a chance to
men chanter sporn a world of kindness, the word.
Speaker 4 (20:57):
Of grace for whevery soult fly fast stood restart through.
Speaker 8 (21:07):
Farm we'll stand to gaer my bar with coma Gina
Hart still in the worst for the bood of future
come on day. So let's send the bocas.
Speaker 2 (21:33):
One farm sken the week can.
Speaker 7 (21:37):
Heal the world hands fun as a boot, spread cashier.
Speaker 2 (21:47):
Spancas child. Let's start tip for.
Speaker 7 (21:55):
Any unit from never a farm with every kind.
Speaker 2 (22:05):
Of laughter.
Speaker 5 (22:09):
In the airclellaughter.
Speaker 7 (22:12):
In the tea, stain dies in the sund brais reads
the sky.
Speaker 3 (22:19):
There's a symphony, a harmonious.
Speaker 7 (22:23):
Scarp nining, hearts, breaking down, works with every sunrose.
Speaker 2 (22:35):
With them shine.
Speaker 8 (22:39):
Chance to men, chance all world of kindness.
Speaker 1 (22:46):
We're so fine.
Speaker 2 (22:48):
Sam courageon hearts the bay to for a rider ful
skja chny o lovey rides above, Spread compassion, spread piece
(23:23):
and love
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