November 25, 2025 • 26 mins
Elevate Every AM by Dr. Shu Chen Hou, founder of Kokoshungsan Ltd., is a step-by-step guide to unlocking the power of your mornings and setting the tone for daily success. This transformative resource shows how intentional morning rituals can dramatically improve your physical health, mental clarity, and emotional balance. Inside, you’ll discover how to:
👉Elevate Every AM: The Ultimate Morning Routine for Personal Growth https://amzn.eu/d/92ttH4X
👉 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®;
Kokoshungsan Ltd. , Registered in
England and Wales, UK. No. 08105394 ;
128 City Road, London, EC1V 2NX, UK.
- Harness the science of sleep for peak performance
- Practice mindfulness and gratitude to start your day with focus
- Fuel your body with nutrition and energizing movement
- Cultivate resilience through stress management and emotional awareness
- Manage your time effectively to maximize productivity
- Draw inspiration from successful early risers and craft your own ritual
👉Elevate Every AM: The Ultimate Morning Routine for Personal Growth https://amzn.eu/d/92ttH4X
👉 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®;
Kokoshungsan Ltd. , Registered in
England and Wales, UK. No. 08105394 ;
128 City Road, London, EC1V 2NX, UK.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Love blast that die.
Speaker 2 (00:05):
Cassy, that this we's finding life with every.
Speaker 1 (00:13):
With every love will united Weye.
Speaker 3 (00:26):
Welcome to the Living Well, Living Rich podcast. You know,
so many of us wake up already feeling behind, maybe
battling this snooze button or just jumping straight into the
chaos of the day. But what if that first hour, Uh,
what if it wasn't a struggle? What if it was
actually your most powerful secret weapon for a more, you know,
purposeful and successful life. Today, we're doing a deep dive
(00:47):
into exactly that, mastering your mornings. Our guide for this
journey is a really fantastic resource, Elevate Every Am the
Morning Blueprint for a purpose Driven Life by doctor hue Chenhall.
And this isn't just like another self help book. It's
packed with practical strategies, some surprising insights, and a genuinely
fresh take on transforming how you kick start your day.
We're going to unpack its core ideas for you.
Speaker 4 (01:09):
Yeah, and it especially inspiring when you learn a bit
about doctor hu Chin Howe herself. She actually started her
career deep in the sciences. Then she went on this
amazing journey to become well a celebrated writer, a music
composer and the visionary founder behind Koko Hung Sun Ltd.
Her incredibly diverse passions really shine through in the holistic
(01:29):
vision she brings both to this book and her platform,
Kokoshuing Soun Ltd. The company it was basically born from
this deep desire to make education accessible to everyone. The
mission is all about empowering people through knowledge, no matter
their background or resources. We'll talk a bit more about
Kokushung Sohn's work later, but for now, let's really focus
on the wisdom in Elevate Every Am.
Speaker 3 (01:49):
Absolutely so, our mission for you today, our listener, is
to give you a bit of a shortcut, a really
insightful look into how you can fundamentally reshape your mornings.
We're talking about unlocking mental clarity, boosting real productivity, fostering
deep personal growth, all distilled from doctor How's insights. So
have you ever really stopped to think if your mourning
(02:10):
could be your most powerful asset? We're about to explore
exactly how. Okay, let's jump right into Elevate every Am.
Lots of books discuss morning routines, but what's this sort
of fundamental shift Doctor Howe wants us to make. What's
the core idea that really sets this book apart.
Speaker 4 (02:27):
Well, what doctor Howe really emphasizes is this, the first
hour isn't just about getting up, It's about rising with purpose.
She argues. It's genuinely the most potent hour for your
personal growth, for mental clarity, and for long term success.
It's not just a checklist of things to do. It's
presented as a radical mindset shift. You're reclaiming your mornings
to reflect your core values, to fuel your energy, and
to actively shape your personal evolution. It's really about designing
(02:51):
your day instead of just reacting to whatever comes your way.
Speaker 3 (02:54):
Right, So it's less about the tasks themselves and more
about how we see that first hour. That's a pretty
big shift. But okay, if for anyone trying to build
a powerful morning, doctor Howe insists it all starts the
night before, right with the science of sleep. And you
know it's easy to dismiss sleep advice is just common sense.
But when you see the ripple effect she illustrates, productivity, mood, everything,
(03:16):
it really hits home how much we might be losing out.
Speaker 4 (03:19):
She's absolutely right. Doctor Howe really stresses that sleep isn't
just about well not being tired. She presents it almost
like our brain's nightly innovation lab. Yeah, she breaks it
down into two key types and REM sleep, which is
where our bodies and minds do crucial physical repair and restoration,
literally rebuilding us. And then there's REM sleep that's the
brain's deep processing time, essential for handling emotions, consolidating memories,
(03:42):
even sparking creative thought.
Speaker 3 (03:44):
And the practical impact is well kind of stunning when
she lays it out. Chronic sleep deprivation isn't just dark
circles under your eyes. She talks about a significant jump
in cardiovascular risks, a weakened immune system making you more
likely to get sick, and even messing with hunger hormones
which can lead straight to wake gain and mentally, beyond
feeling foggy, it's strongly linked to things like depression and anxiety.
(04:07):
It really impairs memory and decision making and can even
speed up cognitive decline long term. So yeah, if you're
feeling constantly drained or can't focus, she makes a very
compelling case that the real issue might start the night before.
Speaker 4 (04:19):
It absolutely does, and the book gives very practical, actionable tips,
things like setting a consistent sleep schedule. Yes, even on
weekends if you can, making your bedroom a real sanctuary, dark, quiet, cool,
limiting screen time before bed that blue light is a
real problem. Maybe avoiding caffeine and alcohol too close to bedtime,
getting regular exercise just not right before you sleep, and
(04:42):
using relaxation techniques like deep breathing or maybe some light
meditation to signal to your body it's time to wind down.
Speaker 3 (04:48):
That really is a practical roadmap for better rest. And
speaking of things that hit home, the alarm clock. Many
of us have a shall we say, complicated relationship with it.
How does doctor House suggest we transform that dread inducing
sound into something actually empowering? How do we shift the
alarm from being a jolt of anxiety to an intentional
(05:10):
launch pad.
Speaker 4 (05:11):
She brilliantly reframes it, The alarm isn't just stopping sleep,
it's your first opportunity to set the tone for the
whole day. One of her strongest points is how an
intentional morning routine sparked by that alarm isn't just about
ticking boxes, It's about priming your entire system. For instance,
she highlights how even a short burst of morning exercise
doesn't just wake you up physically, It releases endorphins, boosting
(05:34):
your mood for hours, cutting stress, and firing up your
metabolism right away.
Speaker 3 (05:38):
Ah okay, so it's not just about dragging yourself out
of bed early, but how you actually wake up that counts.
So what are some of her top practical tips for
making that alarm feel less like a threat and more
like a welcome call.
Speaker 4 (05:48):
She gives some great, really actionable advice. First, plan your morning,
do it the night before. What are your intentions? What
do you want to feel or achieve that shifts you
from reactive to proactive. Second, set a realistic wake up time,
you know, work backward to make sure you still get
enough sleep. Don't set yourself up to fail. Third, ditch
the harsh, jarring alarm sounds. Use something gentler, like a
(06:11):
sunrise clock or maybe uplifting music. And crucially, she argues
against the snooze button. Apparently it just leads to that
groggy feeling sleep inertia. Better to just get up. Then,
try to start with some physical movement, even if it's small.
Incorporate mindfulness, maybe some gratitude or affirmations to get your
mindset right from the start, and finally, create an inviting environment.
(06:32):
Tidy space, nice scent, maybe some natural light. Make it
a place you want to wake up in. Start small,
track your progress and celebrate those little wins.
Speaker 3 (06:40):
That makes a lot of sense, building a positive feedback
loop right from the beginning, and it sounds like it's
not just physical actions but really about cultivating presence too.
Speaker 5 (06:48):
Right.
Speaker 3 (06:48):
The book then dives into mindful awakening and mindful breathing.
How does doctor Howe explain mindfulness? And it's maybe surprising reach.
Speaker 4 (06:58):
Mindfulness the way dot com who explains it is simply
about being fully present and aware without judging yourself or
the moment, and the benefits are actually much wider than
people often think. Sure, we're just a stressed anxiety that's
well known, but she shows how regular mourning mindfulness can
dramatically improve your focus and productivity all day long. It
also helps cultivate deeper happiness Bruce's personal growth by increasing
(07:22):
self awareness, and can even strengthen relationships. Because you're more
present and empathetic, it helps shift you towards that growth
mindset seeing challenges differently.
Speaker 3 (07:30):
Yeah, I found her practical tips for mourning mindfulness really accessible.
She suggests just starting with a few minutes of deep
breathing just to calm your mind and body, or a
simple gratitude practice like writing down three things you're thankful for.
Even a mindful walk just focusing on the sensations. It
makes you ask, doesn't it How much of your mourning
mental space is giving over to the rush rather than
(07:51):
the rest? Are you always planning the next thing or
actually in the moment.
Speaker 4 (07:55):
That's a really powerful question, and it's central to her approach.
To make it tangible, she walks through specific breathing techniques
like diaframatic breathing, deep belly breaths that immediately calms your
nervous system, or box breathing inhale for four hold for
xhale four hold for. She says that's really good for
hitting reset on a racing mind, and alternate nostril breathing,
(08:17):
which some people might not know. She explains how it
helps balance the brain hemispheres, promoting calm and clarity. Simple tools,
but really effective for grounding yourself.
Speaker 3 (08:26):
Okay, so from calming the mind, the book shifts to
fueling the body and physical movement. Chapters five and six
are all about making sure you have the energy and
health to well actually use that clear mind Doctor how
doesn't just say eat breakfast. She really highlights the ripple
effects of what you eat. What are the key points there?
Speaker 4 (08:44):
Yeah, she emphasizes that a healthy breakfast is more than
just breaking your fast. It's strategically boosting your metabolism. It's
improving your mood by keeping blood sugar stable. It supports
long term health, reducing risks of chronic disease, and it
significantly enhances cognitive function. Basically, starting with nutrient dense food
gives your brain the sustained fuel it needs to focus
(09:04):
instead of that sugar rush and crash. Oh tips are
pretty straightforward. Prioritize whole grains, fruits, lean protein, healthy fats, anhydrate, water,
herbal tease. The book even gives simple recipe ideas like
avocado toast or smoothie bowls or oatmeal to make it.
Speaker 3 (09:20):
Easy, right, and then she quickly links that to the
crucial role of mourning physical activity. It sounds like she
sees nutrition and movement as like inseparable pillars for energy.
Speaker 4 (09:29):
Exactly, she frames morning movement as an investment. It increases energy,
improves mood via endorphins, enhances brain function, and creativity, helps
with weight management. And supports long term health. Her advice
is really encouraging. Make it a priority, even just ten
fifteen minutes. Find activities you actually like, yoga, body weight stuff,
a walk, hiet, whatever works. The key is just being
(09:50):
consistent and finding what feels good to you.
Speaker 3 (09:52):
So body and mind primed. Then doctor Howe moves into
what I found really fascinating mental preparation and personal to development.
This is where it gets really interesting, like the power
of visualization. Some might think that's just daydreaming, but she
presents it as a concrete strategy.
Speaker 2 (10:08):
Oh.
Speaker 4 (10:08):
Absolutely, visualization. The way she teaches it is about creating
a vivid mental picture of what you want to achieve.
It's not passive at all. It's active mental rehearsal. It
helps clarify your goals. It really boosts motivation. It can
enhance actual performance because you've mentally practice success. It helps
you anticipate and overcome obstacles, and it builds confidence by
(10:29):
seeing yourself succeed repeatedly. And she pairs this with practical
goal setting strategies emphasizing smart goals, specific measurable, achievable, relevant
time bound plus steps for prioritizing, making action plans, and
really importantly celebrating progress along the way. And then there's
the critical piece about positive affirmations and self talk. She
(10:51):
shows how these aren't just fluffy phrases. They are tools
to build confidence, overcome internal blocks, increase motivation, and lift
your mood by actively rewiring how you talk to yourself.
Speaker 3 (11:01):
So it's really about actively programming your mind for success
and growth. She also emphasizes continuous learning too, writing, meditation,
connecting them to personal evolution.
Speaker 4 (11:10):
Precisely, she sees these as vital daily practices. Reading expands
your knowledge, enhances cognitive function, writing, especially journaling, helps clarify
your thoughts, builds self awareness, processes emotions, leading to real growth.
And meditation well beyond stress reduction, it dramatically improves focus
and overall mental health. These aren't optional extras in her view,
(11:33):
they're integral to cultivating your inner world.
Speaker 3 (11:36):
That sets us up perfectly for Chapter ten time management
and prioritization, creating strategic mornings, Because even a well primed
mind needs direction, doesn't it.
Speaker 4 (11:46):
Absolutely Doctor Howe positions time management not just as a
way to be more productive, but as a path to
achieving your deeper goals, significantly cutting stress and even improving
relationships by freeing up focused time. Her strategies are refre
wreshingly practical, create prioritized to do lists, filtered by importance
and urgency. She likes the Pomodoro technique for focused bursts
(12:07):
of work, and she encourages ruthlessly cutting out distractions.
Speaker 3 (12:10):
And she makes a strong case for time blocking and
setting clear goals as well.
Speaker 4 (12:13):
Yes, time blocking isn't about being rigid. It's about dedicating specific,
uninterrupted time for your most important tasks. That really improves
focus and reduces that what should I do next? Fatigue
and goal setting done well provides clear direction, fuels growth,
and boosts well being. Her tips for actually doing this
are simple, make it a priority, use tools like calendars
(12:35):
or apps, review regularly, set achievable goals, and always always
celebrate successes big or small.
Speaker 3 (12:41):
It really feels like the book emphasizes that true well
being isn't just internal. It brings in chapters eleven and thirteen,
connecting with nature and relationships. What's the deeper insight here
about these often overlooked morning elements.
Speaker 4 (12:53):
Yeah, this is where her holistic view really comes through.
Connecting with nature, she argues, isn't just nice. It's a
powerful physiological reset. Just ten or fifteen minutes outside a walk,
sitting in a garden, even just opening the blinds for
natural light can significantly reduce stress and anxiety, improve mood,
boost physical and cognitive health by regulating circadian rhythms, and
(13:15):
help with vitamin D. It's like hitting a natural reset button.
And then relationships. She makes a really compelling point about
integrating loved ones into your mourning, which many routines overlook.
Beyond the obvious mental and emotional benefits, she points out
how intentional morning interactions, maybe a shared mindful coffee, a
quick meaningful chat expressing gratitude, build a deep sense of
(13:37):
belonging and provide vital support for growth. Practicing open communication
and empathy early sets a positive tone for all your
interactions that day.
Speaker 3 (13:44):
It really paints a picture of building a well rounded,
resilient life, which leads nicely into chapters fourteen and seventeen,
focusing on growth, mindset and resilience. What does Doctor Howe
identifies the key difference between a fixed and a growth mindset,
especially regarding mornings.
Speaker 4 (13:58):
The biggest difference, she explains, is how you react to challenges.
A fixed mindset sees a morning hiccup like oversleeping or
an unexpected issue as proof you can't do it. A
growth mindset, though, sees those same challenges as opportunities to
learn and adjust. It's the belief that abilities can be developed.
It means viewing failures not as dead ends, but is
(14:18):
useful feedback. This naturally builds resilience. She suggests strategies like
reframing challenges, actively seeking feedback, celebrating effort and progress not
just perfection, and practicing gratitude and mindfulness regularly.
Speaker 3 (14:31):
So resilience becomes the natural outcome of that growth mindset,
the ability to adapt and bounce back.
Speaker 4 (14:36):
Exactly resilience, as she describes it, isn't about avoiding hard things,
It's about building the inner strength to navigate them. The
benefits are huge, better mental and emotional health, stronger coping skills,
better relationships because you learn to lean in and offer support,
and faster personal growth. Her strategies are practical things we've
touched on mindfulness, physical activities, strong relationships, consciously facing challenges,
(14:59):
daily gratitude, and making self care a non negotiable part
of your morning. And this follows right into chapter sixteen
and fifteen, covering mindful productivity and stress management. Achieving that
calm efficiency. Doctor Hammer argues, real productivity isn't about frantic busyness,
but integrating mindfulness.
Speaker 3 (15:16):
So it's not just getting stuff done, but being present
and effective while doing it. What does that look like?
Mindful productivity in the morning, It's.
Speaker 4 (15:23):
About hitting your goals with less stress and more well being.
Her tips include short mindfulness breaks, using gentle reminders to
stay present during tasks, and reflecting on your work without
harsh judgment. This approach, she demonstrates, leads to better focus,
more creativity, less stress, and better decision making all day.
She then links this directly to stress management, reminding us
(15:45):
how chronic stress causes real physical symptoms, contributes to major
health issues, and impairs our ability to function well. Her
strategies are practical, consistent mindfulness, relaxation, exercise, getting organized, taking
real breaks before burnout, prioritizing self care activities that genuinely
recharge you, nature, creative pursuits, time with loved ones.
Speaker 6 (16:06):
Now.
Speaker 3 (16:06):
To make all this concrete, Doctor Howe includes these really
inspiring stories of famous early risers in chapter eighteen. This
is where You See It In action. We're talking big names,
Oprah Winfrey, Richard Branson, Tim Cook, Jack Dorsey, Michelle Obama,
Arianna Huffington, even going back to Ben Franklin, Howard Schultz,
Robin Sharma, Duayne the Rock Johnson too. What's the common thread?
Speaker 4 (16:26):
She found the really striking thing is their intentionality. Their
specific routines differ, of course, but almost all include elements
like meditation or quiet time, physical exercise, goal setting or review,
often journaling, and focus planning for the day. Doctor Howe
uses these examples effectively to show that these morning routines
aren't just a side effect of their success. There are
(16:47):
is a significant foundational piece of how they achieve both
incredible success and personal happiness. It really underscores the power
of starting your day proactively.
Speaker 3 (16:58):
And importantly, the book isn't just the Doctor Howe includes
a whole workbook section with practical tools. It's designed to
make it actionable for you, the listener. We're talking self
assessments to figure out your current habits, goal setting guides,
templates you can customize for your own routine, daily trackers,
plus specific mindfulness exercises like five minute breathing or gratitude prompts.
Even sample nutrition ideas, time blocking templates, daily affirmations, nature connections, suggestions,
(17:23):
mood trackers, accountability checklists. So what does this mean for you?
It's not just abstract ideas. It's a step by step
guide to actually doing this in your own life exactly.
Speaker 4 (17:32):
And it feels right to circle back to the driving
force behind this resource Coqusion soun Ltd. Like I mentioned,
it was founded by doctor schuchin Howe herself, and it
comes from this deep passion for making education truly accessible
to everyone, especially those facing barriers globally. Even the name
coquishing Son is symbolic. It was inspired by her parents,
who emphasized creativity and learning, and it represents the transformative
(17:56):
power of education. Their offerings are really broad, EVO audiobooks,
online courses, podcasts, even specialized English learning resources for kids.
The mission is clear, fostering personal development, professional growth, and
ultimately financial independence through accessible education. So choosing Coco Shonson
isn't just about your own learning. It supports a much
(18:16):
bigger cause. Every interaction helps bring education to those without access,
supports environmental efforts, and contributes to building a more equitable world.
It's genuinely more than just a platform. It feels like
a movement.
Speaker 3 (18:28):
That's incredibly powerful, yeah, and really inspiring. So if you've
been inspired by doctor Howe's approach to transforming mornings in
life and by Koko Hung San's mission, we absolutely encourage
you to visit cocoshungsan dot net, check out their wide
range of educational content, and maybe become part of that
movement for global change.
Speaker 4 (18:46):
Wow, what an eliminating deep dive that was. We've really
journeyed through the profound impact of elevating your mournings. From
the science of sleep and intentional starts to mindfulness, fueling
yourself right and building resilience and growth. It's crystal clear
that your morning isn't just the start of the day,
it's really the most fertile ground for shaping your entire
life's direction.
Speaker 3 (19:07):
And that's the thought I'd like to leave you with today.
Your morning is your sacred space. It's that moment where
you can consciously choose, choose to grow, to heal, to create,
and maybe just to remember who you are and what
matters most to you. So, what small, intentional step will
you take tomorrow morning to write what doctor how might
call a love letter to your life? That's a beautiful,
actionable thought to sit with and for more resources to
(19:30):
help you take that step and continue your personal growth journey.
Please remember to explore caucushingsan dot net until next time.
Make every morning count in.
Speaker 7 (19:39):
A world, divide it by cous and lights, wiy.
Speaker 1 (19:46):
And hate, seeing to.
Speaker 7 (19:49):
Fun, we stand to get voice is long and clean,
seeing all the whole back conkers are few.
Speaker 2 (20:06):
Loveas above the bat of sweet die Cassy, the darkness
with binding life, with everywhere, kindness, with every active peace,
love william nit and wars where seas in the symphony,
(20:36):
we find your voice breaking.
Speaker 8 (20:39):
Down barriers, making a choice to embrace each other in
harmon usement as those chance of melody guides away. So
then a song re sound from short short, a considuity forevermore.
Speaker 2 (21:00):
But see it's fine. We'll march in peace for love Treophie.
Speaker 9 (21:14):
In the world de fighting by colors in mind, where
fear and hate se tu in the twine we stand
in the voices strong and li.
Speaker 1 (21:30):
Singing a song a public acasas s.
Speaker 2 (21:37):
Rather a bad the battle sweet five, casting out timeless
It's body life from with everywhere, kindness, with every active.
Speaker 1 (21:53):
Piece, love will unit and war.
Speaker 2 (22:03):
Love will Razaba look downsly fine.
Speaker 1 (22:09):
Chassey out darkness.
Speaker 2 (22:12):
It's finding life with everywhere chinness with deb acta.
Speaker 1 (22:20):
Be love, will Une and Words in the Symphony Love
We find you know find Bacon line with.
Speaker 2 (22:48):
Ee to eat it Twife, We stay to age our
voices young and please sing the song of fun, the
concuss of O yeah, have riser of the bell five,
testing your darkness with the light, in line with every word,
(23:11):
with every word of kindness, with every.
Speaker 10 (23:14):
Act of love, William love and war will sees love,
William Lie and war well.
Speaker 2 (23:26):
Seas in the silly of Lovely and a voice breaking
down every years, making the shots to embracy, shoulder in
harmony Willsley as love saying so.
Speaker 11 (23:51):
Did away So then love song resound from short sure
a orus of unity forever more with heart, Since twine
(24:11):
your marching best love William, not.
Speaker 1 (24:17):
The wars will see sound.
Speaker 10 (24:26):
We find our voice making.
Speaker 6 (24:29):
Town Mary, making the stories to embrace each other in
homony with life so sensual, melody, so sol laugh stories out.
Speaker 12 (24:51):
Of a chorus of Unie for since why with large
inceaks for us triumph is us wee.
Speaker 5 (25:09):
Slet Love Song in the Symphony of love. We find
our voice breaking down barriers, making a choice to embrace.
Speaker 1 (25:34):
Each chi in the Symphony of.
Speaker 5 (25:47):
We find our voice breaking down briers, making a choice
to m grace
Speaker 6 (26:00):
It cho
Love blast that die.
Speaker 2 (00:05):
Cassy, that this we's finding life with every.
Speaker 1 (00:13):
With every love will united Weye.
Speaker 3 (00:26):
Welcome to the Living Well, Living Rich podcast. You know,
so many of us wake up already feeling behind, maybe
battling this snooze button or just jumping straight into the
chaos of the day. But what if that first hour, Uh,
what if it wasn't a struggle? What if it was
actually your most powerful secret weapon for a more, you know,
purposeful and successful life. Today, we're doing a deep dive
(00:47):
into exactly that, mastering your mornings. Our guide for this
journey is a really fantastic resource, Elevate Every Am the
Morning Blueprint for a purpose Driven Life by doctor hue Chenhall.
And this isn't just like another self help book. It's
packed with practical strategies, some surprising insights, and a genuinely
fresh take on transforming how you kick start your day.
We're going to unpack its core ideas for you.
Speaker 4 (01:09):
Yeah, and it especially inspiring when you learn a bit
about doctor hu Chin Howe herself. She actually started her
career deep in the sciences. Then she went on this
amazing journey to become well a celebrated writer, a music
composer and the visionary founder behind Koko Hung Sun Ltd.
Her incredibly diverse passions really shine through in the holistic
(01:29):
vision she brings both to this book and her platform,
Kokoshuing Soun Ltd. The company it was basically born from
this deep desire to make education accessible to everyone. The
mission is all about empowering people through knowledge, no matter
their background or resources. We'll talk a bit more about
Kokushung Sohn's work later, but for now, let's really focus
on the wisdom in Elevate Every Am.
Speaker 3 (01:49):
Absolutely so, our mission for you today, our listener, is
to give you a bit of a shortcut, a really
insightful look into how you can fundamentally reshape your mornings.
We're talking about unlocking mental clarity, boosting real productivity, fostering
deep personal growth, all distilled from doctor How's insights. So
have you ever really stopped to think if your mourning
(02:10):
could be your most powerful asset? We're about to explore
exactly how. Okay, let's jump right into Elevate every Am.
Lots of books discuss morning routines, but what's this sort
of fundamental shift Doctor Howe wants us to make. What's
the core idea that really sets this book apart.
Speaker 4 (02:27):
Well, what doctor Howe really emphasizes is this, the first
hour isn't just about getting up, It's about rising with purpose.
She argues. It's genuinely the most potent hour for your
personal growth, for mental clarity, and for long term success.
It's not just a checklist of things to do. It's
presented as a radical mindset shift. You're reclaiming your mornings
to reflect your core values, to fuel your energy, and
to actively shape your personal evolution. It's really about designing
(02:51):
your day instead of just reacting to whatever comes your way.
Speaker 3 (02:54):
Right, So it's less about the tasks themselves and more
about how we see that first hour. That's a pretty
big shift. But okay, if for anyone trying to build
a powerful morning, doctor Howe insists it all starts the
night before, right with the science of sleep. And you
know it's easy to dismiss sleep advice is just common sense.
But when you see the ripple effect she illustrates, productivity, mood, everything,
(03:16):
it really hits home how much we might be losing out.
Speaker 4 (03:19):
She's absolutely right. Doctor Howe really stresses that sleep isn't
just about well not being tired. She presents it almost
like our brain's nightly innovation lab. Yeah, she breaks it
down into two key types and REM sleep, which is
where our bodies and minds do crucial physical repair and restoration,
literally rebuilding us. And then there's REM sleep that's the
brain's deep processing time, essential for handling emotions, consolidating memories,
(03:42):
even sparking creative thought.
Speaker 3 (03:44):
And the practical impact is well kind of stunning when
she lays it out. Chronic sleep deprivation isn't just dark
circles under your eyes. She talks about a significant jump
in cardiovascular risks, a weakened immune system making you more
likely to get sick, and even messing with hunger hormones
which can lead straight to wake gain and mentally, beyond
feeling foggy, it's strongly linked to things like depression and anxiety.
(04:07):
It really impairs memory and decision making and can even
speed up cognitive decline long term. So yeah, if you're
feeling constantly drained or can't focus, she makes a very
compelling case that the real issue might start the night before.
Speaker 4 (04:19):
It absolutely does, and the book gives very practical, actionable tips,
things like setting a consistent sleep schedule. Yes, even on
weekends if you can, making your bedroom a real sanctuary, dark, quiet, cool,
limiting screen time before bed that blue light is a
real problem. Maybe avoiding caffeine and alcohol too close to bedtime,
getting regular exercise just not right before you sleep, and
(04:42):
using relaxation techniques like deep breathing or maybe some light
meditation to signal to your body it's time to wind down.
Speaker 3 (04:48):
That really is a practical roadmap for better rest. And
speaking of things that hit home, the alarm clock. Many
of us have a shall we say, complicated relationship with it.
How does doctor House suggest we transform that dread inducing
sound into something actually empowering? How do we shift the
alarm from being a jolt of anxiety to an intentional
(05:10):
launch pad.
Speaker 4 (05:11):
She brilliantly reframes it, The alarm isn't just stopping sleep,
it's your first opportunity to set the tone for the
whole day. One of her strongest points is how an
intentional morning routine sparked by that alarm isn't just about
ticking boxes, It's about priming your entire system. For instance,
she highlights how even a short burst of morning exercise
doesn't just wake you up physically, It releases endorphins, boosting
(05:34):
your mood for hours, cutting stress, and firing up your
metabolism right away.
Speaker 3 (05:38):
Ah okay, so it's not just about dragging yourself out
of bed early, but how you actually wake up that counts.
So what are some of her top practical tips for
making that alarm feel less like a threat and more
like a welcome call.
Speaker 4 (05:48):
She gives some great, really actionable advice. First, plan your morning,
do it the night before. What are your intentions? What
do you want to feel or achieve that shifts you
from reactive to proactive. Second, set a realistic wake up time,
you know, work backward to make sure you still get
enough sleep. Don't set yourself up to fail. Third, ditch
the harsh, jarring alarm sounds. Use something gentler, like a
(06:11):
sunrise clock or maybe uplifting music. And crucially, she argues
against the snooze button. Apparently it just leads to that
groggy feeling sleep inertia. Better to just get up. Then,
try to start with some physical movement, even if it's small.
Incorporate mindfulness, maybe some gratitude or affirmations to get your
mindset right from the start, and finally, create an inviting environment.
(06:32):
Tidy space, nice scent, maybe some natural light. Make it
a place you want to wake up in. Start small,
track your progress and celebrate those little wins.
Speaker 3 (06:40):
That makes a lot of sense, building a positive feedback
loop right from the beginning, and it sounds like it's
not just physical actions but really about cultivating presence too.
Speaker 5 (06:48):
Right.
Speaker 3 (06:48):
The book then dives into mindful awakening and mindful breathing.
How does doctor Howe explain mindfulness? And it's maybe surprising reach.
Speaker 4 (06:58):
Mindfulness the way dot com who explains it is simply
about being fully present and aware without judging yourself or
the moment, and the benefits are actually much wider than
people often think. Sure, we're just a stressed anxiety that's
well known, but she shows how regular mourning mindfulness can
dramatically improve your focus and productivity all day long. It
also helps cultivate deeper happiness Bruce's personal growth by increasing
(07:22):
self awareness, and can even strengthen relationships. Because you're more
present and empathetic, it helps shift you towards that growth
mindset seeing challenges differently.
Speaker 3 (07:30):
Yeah, I found her practical tips for mourning mindfulness really accessible.
She suggests just starting with a few minutes of deep
breathing just to calm your mind and body, or a
simple gratitude practice like writing down three things you're thankful for.
Even a mindful walk just focusing on the sensations. It
makes you ask, doesn't it How much of your mourning
mental space is giving over to the rush rather than
(07:51):
the rest? Are you always planning the next thing or
actually in the moment.
Speaker 4 (07:55):
That's a really powerful question, and it's central to her approach.
To make it tangible, she walks through specific breathing techniques
like diaframatic breathing, deep belly breaths that immediately calms your
nervous system, or box breathing inhale for four hold for
xhale four hold for. She says that's really good for
hitting reset on a racing mind, and alternate nostril breathing,
(08:17):
which some people might not know. She explains how it
helps balance the brain hemispheres, promoting calm and clarity. Simple tools,
but really effective for grounding yourself.
Speaker 3 (08:26):
Okay, so from calming the mind, the book shifts to
fueling the body and physical movement. Chapters five and six
are all about making sure you have the energy and
health to well actually use that clear mind Doctor how
doesn't just say eat breakfast. She really highlights the ripple
effects of what you eat. What are the key points there?
Speaker 4 (08:44):
Yeah, she emphasizes that a healthy breakfast is more than
just breaking your fast. It's strategically boosting your metabolism. It's
improving your mood by keeping blood sugar stable. It supports
long term health, reducing risks of chronic disease, and it
significantly enhances cognitive function. Basically, starting with nutrient dense food
gives your brain the sustained fuel it needs to focus
(09:04):
instead of that sugar rush and crash. Oh tips are
pretty straightforward. Prioritize whole grains, fruits, lean protein, healthy fats, anhydrate, water,
herbal tease. The book even gives simple recipe ideas like
avocado toast or smoothie bowls or oatmeal to make it.
Speaker 3 (09:20):
Easy, right, and then she quickly links that to the
crucial role of mourning physical activity. It sounds like she
sees nutrition and movement as like inseparable pillars for energy.
Speaker 4 (09:29):
Exactly, she frames morning movement as an investment. It increases energy,
improves mood via endorphins, enhances brain function, and creativity, helps
with weight management. And supports long term health. Her advice
is really encouraging. Make it a priority, even just ten
fifteen minutes. Find activities you actually like, yoga, body weight stuff,
a walk, hiet, whatever works. The key is just being
(09:50):
consistent and finding what feels good to you.
Speaker 3 (09:52):
So body and mind primed. Then doctor Howe moves into
what I found really fascinating mental preparation and personal to development.
This is where it gets really interesting, like the power
of visualization. Some might think that's just daydreaming, but she
presents it as a concrete strategy.
Speaker 2 (10:08):
Oh.
Speaker 4 (10:08):
Absolutely, visualization. The way she teaches it is about creating
a vivid mental picture of what you want to achieve.
It's not passive at all. It's active mental rehearsal. It
helps clarify your goals. It really boosts motivation. It can
enhance actual performance because you've mentally practice success. It helps
you anticipate and overcome obstacles, and it builds confidence by
(10:29):
seeing yourself succeed repeatedly. And she pairs this with practical
goal setting strategies emphasizing smart goals, specific measurable, achievable, relevant
time bound plus steps for prioritizing, making action plans, and
really importantly celebrating progress along the way. And then there's
the critical piece about positive affirmations and self talk. She
(10:51):
shows how these aren't just fluffy phrases. They are tools
to build confidence, overcome internal blocks, increase motivation, and lift
your mood by actively rewiring how you talk to yourself.
Speaker 3 (11:01):
So it's really about actively programming your mind for success
and growth. She also emphasizes continuous learning too, writing, meditation,
connecting them to personal evolution.
Speaker 4 (11:10):
Precisely, she sees these as vital daily practices. Reading expands
your knowledge, enhances cognitive function, writing, especially journaling, helps clarify
your thoughts, builds self awareness, processes emotions, leading to real growth.
And meditation well beyond stress reduction, it dramatically improves focus
and overall mental health. These aren't optional extras in her view,
(11:33):
they're integral to cultivating your inner world.
Speaker 3 (11:36):
That sets us up perfectly for Chapter ten time management
and prioritization, creating strategic mornings, Because even a well primed
mind needs direction, doesn't it.
Speaker 4 (11:46):
Absolutely Doctor Howe positions time management not just as a
way to be more productive, but as a path to
achieving your deeper goals, significantly cutting stress and even improving
relationships by freeing up focused time. Her strategies are refre
wreshingly practical, create prioritized to do lists, filtered by importance
and urgency. She likes the Pomodoro technique for focused bursts
(12:07):
of work, and she encourages ruthlessly cutting out distractions.
Speaker 3 (12:10):
And she makes a strong case for time blocking and
setting clear goals as well.
Speaker 4 (12:13):
Yes, time blocking isn't about being rigid. It's about dedicating specific,
uninterrupted time for your most important tasks. That really improves
focus and reduces that what should I do next? Fatigue
and goal setting done well provides clear direction, fuels growth,
and boosts well being. Her tips for actually doing this
are simple, make it a priority, use tools like calendars
(12:35):
or apps, review regularly, set achievable goals, and always always
celebrate successes big or small.
Speaker 3 (12:41):
It really feels like the book emphasizes that true well
being isn't just internal. It brings in chapters eleven and thirteen,
connecting with nature and relationships. What's the deeper insight here
about these often overlooked morning elements.
Speaker 4 (12:53):
Yeah, this is where her holistic view really comes through.
Connecting with nature, she argues, isn't just nice. It's a
powerful physiological reset. Just ten or fifteen minutes outside a walk,
sitting in a garden, even just opening the blinds for
natural light can significantly reduce stress and anxiety, improve mood,
boost physical and cognitive health by regulating circadian rhythms, and
(13:15):
help with vitamin D. It's like hitting a natural reset button.
And then relationships. She makes a really compelling point about
integrating loved ones into your mourning, which many routines overlook.
Beyond the obvious mental and emotional benefits, she points out
how intentional morning interactions, maybe a shared mindful coffee, a
quick meaningful chat expressing gratitude, build a deep sense of
(13:37):
belonging and provide vital support for growth. Practicing open communication
and empathy early sets a positive tone for all your
interactions that day.
Speaker 3 (13:44):
It really paints a picture of building a well rounded,
resilient life, which leads nicely into chapters fourteen and seventeen,
focusing on growth, mindset and resilience. What does Doctor Howe
identifies the key difference between a fixed and a growth mindset,
especially regarding mornings.
Speaker 4 (13:58):
The biggest difference, she explains, is how you react to challenges.
A fixed mindset sees a morning hiccup like oversleeping or
an unexpected issue as proof you can't do it. A
growth mindset, though, sees those same challenges as opportunities to
learn and adjust. It's the belief that abilities can be developed.
It means viewing failures not as dead ends, but is
(14:18):
useful feedback. This naturally builds resilience. She suggests strategies like
reframing challenges, actively seeking feedback, celebrating effort and progress not
just perfection, and practicing gratitude and mindfulness regularly.
Speaker 3 (14:31):
So resilience becomes the natural outcome of that growth mindset,
the ability to adapt and bounce back.
Speaker 4 (14:36):
Exactly resilience, as she describes it, isn't about avoiding hard things,
It's about building the inner strength to navigate them. The
benefits are huge, better mental and emotional health, stronger coping skills,
better relationships because you learn to lean in and offer support,
and faster personal growth. Her strategies are practical things we've
touched on mindfulness, physical activities, strong relationships, consciously facing challenges,
(14:59):
daily gratitude, and making self care a non negotiable part
of your morning. And this follows right into chapter sixteen
and fifteen, covering mindful productivity and stress management. Achieving that
calm efficiency. Doctor Hammer argues, real productivity isn't about frantic busyness,
but integrating mindfulness.
Speaker 3 (15:16):
So it's not just getting stuff done, but being present
and effective while doing it. What does that look like?
Mindful productivity in the morning, It's.
Speaker 4 (15:23):
About hitting your goals with less stress and more well being.
Her tips include short mindfulness breaks, using gentle reminders to
stay present during tasks, and reflecting on your work without
harsh judgment. This approach, she demonstrates, leads to better focus,
more creativity, less stress, and better decision making all day.
She then links this directly to stress management, reminding us
(15:45):
how chronic stress causes real physical symptoms, contributes to major
health issues, and impairs our ability to function well. Her
strategies are practical, consistent mindfulness, relaxation, exercise, getting organized, taking
real breaks before burnout, prioritizing self care activities that genuinely
recharge you, nature, creative pursuits, time with loved ones.
Speaker 6 (16:06):
Now.
Speaker 3 (16:06):
To make all this concrete, Doctor Howe includes these really
inspiring stories of famous early risers in chapter eighteen. This
is where You See It In action. We're talking big names,
Oprah Winfrey, Richard Branson, Tim Cook, Jack Dorsey, Michelle Obama,
Arianna Huffington, even going back to Ben Franklin, Howard Schultz,
Robin Sharma, Duayne the Rock Johnson too. What's the common thread?
Speaker 4 (16:26):
She found the really striking thing is their intentionality. Their
specific routines differ, of course, but almost all include elements
like meditation or quiet time, physical exercise, goal setting or review,
often journaling, and focus planning for the day. Doctor Howe
uses these examples effectively to show that these morning routines
aren't just a side effect of their success. There are
(16:47):
is a significant foundational piece of how they achieve both
incredible success and personal happiness. It really underscores the power
of starting your day proactively.
Speaker 3 (16:58):
And importantly, the book isn't just the Doctor Howe includes
a whole workbook section with practical tools. It's designed to
make it actionable for you, the listener. We're talking self
assessments to figure out your current habits, goal setting guides,
templates you can customize for your own routine, daily trackers,
plus specific mindfulness exercises like five minute breathing or gratitude prompts.
Even sample nutrition ideas, time blocking templates, daily affirmations, nature connections, suggestions,
(17:23):
mood trackers, accountability checklists. So what does this mean for you?
It's not just abstract ideas. It's a step by step
guide to actually doing this in your own life exactly.
Speaker 4 (17:32):
And it feels right to circle back to the driving
force behind this resource Coqusion soun Ltd. Like I mentioned,
it was founded by doctor schuchin Howe herself, and it
comes from this deep passion for making education truly accessible
to everyone, especially those facing barriers globally. Even the name
coquishing Son is symbolic. It was inspired by her parents,
who emphasized creativity and learning, and it represents the transformative
(17:56):
power of education. Their offerings are really broad, EVO audiobooks,
online courses, podcasts, even specialized English learning resources for kids.
The mission is clear, fostering personal development, professional growth, and
ultimately financial independence through accessible education. So choosing Coco Shonson
isn't just about your own learning. It supports a much
(18:16):
bigger cause. Every interaction helps bring education to those without access,
supports environmental efforts, and contributes to building a more equitable world.
It's genuinely more than just a platform. It feels like
a movement.
Speaker 3 (18:28):
That's incredibly powerful, yeah, and really inspiring. So if you've
been inspired by doctor Howe's approach to transforming mornings in
life and by Koko Hung San's mission, we absolutely encourage
you to visit cocoshungsan dot net, check out their wide
range of educational content, and maybe become part of that
movement for global change.
Speaker 4 (18:46):
Wow, what an eliminating deep dive that was. We've really
journeyed through the profound impact of elevating your mournings. From
the science of sleep and intentional starts to mindfulness, fueling
yourself right and building resilience and growth. It's crystal clear
that your morning isn't just the start of the day,
it's really the most fertile ground for shaping your entire
life's direction.
Speaker 3 (19:07):
And that's the thought I'd like to leave you with today.
Your morning is your sacred space. It's that moment where
you can consciously choose, choose to grow, to heal, to create,
and maybe just to remember who you are and what
matters most to you. So, what small, intentional step will
you take tomorrow morning to write what doctor how might
call a love letter to your life? That's a beautiful,
actionable thought to sit with and for more resources to
(19:30):
help you take that step and continue your personal growth journey.
Please remember to explore caucushingsan dot net until next time.
Make every morning count in.
Speaker 7 (19:39):
A world, divide it by cous and lights, wiy.
Speaker 1 (19:46):
And hate, seeing to.
Speaker 7 (19:49):
Fun, we stand to get voice is long and clean,
seeing all the whole back conkers are few.
Speaker 2 (20:06):
Loveas above the bat of sweet die Cassy, the darkness
with binding life, with everywhere, kindness, with every active peace,
love william nit and wars where seas in the symphony,
(20:36):
we find your voice breaking.
Speaker 8 (20:39):
Down barriers, making a choice to embrace each other in
harmon usement as those chance of melody guides away. So
then a song re sound from short short, a considuity forevermore.
Speaker 2 (21:00):
But see it's fine. We'll march in peace for love Treophie.
Speaker 9 (21:14):
In the world de fighting by colors in mind, where
fear and hate se tu in the twine we stand
in the voices strong and li.
Speaker 1 (21:30):
Singing a song a public acasas s.
Speaker 2 (21:37):
Rather a bad the battle sweet five, casting out timeless
It's body life from with everywhere, kindness, with every active.
Speaker 1 (21:53):
Piece, love will unit and war.
Speaker 2 (22:03):
Love will Razaba look downsly fine.
Speaker 1 (22:09):
Chassey out darkness.
Speaker 2 (22:12):
It's finding life with everywhere chinness with deb acta.
Speaker 1 (22:20):
Be love, will Une and Words in the Symphony Love
We find you know find Bacon line with.
Speaker 2 (22:48):
Ee to eat it Twife, We stay to age our
voices young and please sing the song of fun, the
concuss of O yeah, have riser of the bell five,
testing your darkness with the light, in line with every word,
(23:11):
with every word of kindness, with every.
Speaker 10 (23:14):
Act of love, William love and war will sees love,
William Lie and war well.
Speaker 2 (23:26):
Seas in the silly of Lovely and a voice breaking
down every years, making the shots to embracy, shoulder in
harmony Willsley as love saying so.
Speaker 11 (23:51):
Did away So then love song resound from short sure
a orus of unity forever more with heart, Since twine
(24:11):
your marching best love William, not.
Speaker 1 (24:17):
The wars will see sound.
Speaker 10 (24:26):
We find our voice making.
Speaker 6 (24:29):
Town Mary, making the stories to embrace each other in
homony with life so sensual, melody, so sol laugh stories out.
Speaker 12 (24:51):
Of a chorus of Unie for since why with large
inceaks for us triumph is us wee.
Speaker 5 (25:09):
Slet Love Song in the Symphony of love. We find
our voice breaking down barriers, making a choice to embrace.
Speaker 1 (25:34):
Each chi in the Symphony of.
Speaker 5 (25:47):
We find our voice breaking down briers, making a choice
to m grace
Speaker 6 (26:00):
It cho
Popular Podcasts
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Are You A Charlotte?
In 1997, actress Kristin Davis’ life was forever changed when she took on the role of Charlotte York in Sex and the City. As we watched Carrie, Samantha, Miranda and Charlotte navigate relationships in NYC, the show helped push once unacceptable conversation topics out of the shadows and altered the narrative around women and sex. We all saw ourselves in them as they searched for fulfillment in life, sex and friendships. Now, Kristin Davis wants to connect with you, the fans, and share untold stories and all the behind the scenes. Together, with Kristin and special guests, what will begin with Sex and the City will evolve into talks about themes that are still so relevant today. "Are you a Charlotte?" is much more than just rewatching this beloved show, it brings the past and the present together as we talk with heart, humor and of course some optimism.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.