Moonshots Podcast: Superstar mindsets and success habits

In this inspiring episode, hosts Mike and Mark break down the transformative principles of Robin Sharma’s bestselling book, The 5 AM Club: Own Your Morning, Elevate Your Life. With insights from Robin Sharma and Marie Forleo, listeners will learn how an early morning routine can unlock peak performance, boost productivity, and lead to extraordinary success.
Introduction – Rise Before the Sun:

The episode opens with Robin Sharma and Marie Forleo discussing the “why” behind the 5 AM wakeup (Clip: RiseBefore the Sun). Sharma emphasizes how rising early creates time for intentional focus and personal growth, setting the foundation for a productive day.

The 20/20/20 Method – Structuring Your Morning:
In Begin Your Day Correctly, Sharma and Forleo explore the power of the 20/20/20 Method, a structured approach to the first hour of the day (Clip: Begin Your Day Correctly). Divided into three 20-minute segments, the Method combines physical exercise, reflection, and learning to optimize body, mind, and spirit.

Building Lasting Habits – The Three Phases:
In How to Install Habits That Last, Sharma discusses the phases of habit formation—destruction, Installation, and Integration—as keys to building lifelong habits (Clip: How to Install Habits That Last). By staying committed, listeners can overcome the challenges of change and create routines that support ongoing growth.

Four Focuses of Greatness – Strategies for Peak Performance:
Upgraded Mentality offers insights into the Four Focuses of Greatness—Capitalization of Strengths, Freedom from Distractions, Personal Mastery, and Day Stacking. These strategies represent Sharma’s guide to achieving lasting results through purposeful action (Clip: Four Focuses).

Conclusion – Embracing Grit and Resilience:
Finally, Robin Sharma and Marie Forleo discuss the importance of grit and resilience in forming new habits. The conversation underscores that dedication and determination are essential for mastery, especially when building a high-performance life (Clip: New Habits Are Hard).

Bonus Content – Lifelong Genius and Success Tactics:
Upgraded Mentality and Robin Sharma provide Ten Tactics for Success as an extra resource, which covers essential approaches to focus, creativity, and personal development (Clip: Ten Tactics).

Additional Resources:
For a deeper dive into The 5 AM Club, take advantage of this free course from Apollo Skills and explore further insights in this detailed YouTube discussion.

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What is Moonshots Podcast: Superstar mindsets and success habits ?

The Moonshots Podcast goes behind the scenes of the world's greatest superstars, thinkers and entrepreneurs to discover the secrets to their success. We deconstruct their success from mindset to daily habits so that we can apply it to our lives. Join us as we 'learn out loud' from Elon Musk, Brene Brown to emerging talents like David Goggins.

[Music]

hello and welcome to the moonshots

podcast it's episode

172. i'm your co-host mike parsons and

as always i'm joined by the early riser

himself mr martian freeland good morning

mark good morning mike but good news to

you and the moonshots family and our

listeners i'm not gonna be sitting here

yawning throughout the entire episode i

feel as though i'm fully enlivened and

ready for this brand new series how are

you feeling well i'm pretty fired up as

well new series uh also we are coming to

an author that i don't know for how long

mark we've been saying

we have to do a show on him and his epic

book

and we have finally arrived at that

moment mark

what are we going to dive into

what is

calling us in the dawn of the morning

rising us up in the dawn of a brand new

habit series is robert sharma and his

book the 5 am club and mike you're right

we've referenced robert chalmer on the

moon shots weekly show on our master

series and he's an individual that we

keep on

circling around he keeps on helping us

wake up with our morning cups of coffee

but we've never actually dug into him

until today so i'm very very excited to

dig into that revolutionary book i mean

it's fair to say we've touched upon him

a couple of times because he's got

really interesting formulas

practices as well as points of view for

us to learn from so i'm pretty excited

to dig into robert sharma actually yeah

and i think what we can expect today on

show 172 of the moonshots podcast

is a complete

quite an integrated system for

you know cooking up the best version of

yourself it is the recipe it is the

ingredients

uh to improve yourself to transform

yourself and this will be particularly

good for anyone who

has a big mission a big project on the

go and if you want to kind of build a

series of habits

to build an approach on how you want to

bring to life your vision

this show is for you so it's about

getting on top of how you think feel and

act

and i think importantly how you can come

out of the blocks really strong like a

good start

ah

is so good for your day and something

that's rung true for me all my life is

win the morning win the day

and if you think that's an interesting

idea then this show is for you what do

you think mark i i couldn't agree more

and i think as we dig into today's show

we're gonna hear from robert sharma

we're gonna hear practicalities you're

probably gonna hear listeners from

myself and mike reflecting on hour

mornings because you're totally right

mike i agree with you if you start the

day right man you've got a whole day of

excitement innovation and good thinking

ahead of you and that's really what the

5am club is all about it's revealing

some formulas some practices to feel

inspired in the morning to get up and go

to feel focused and to be ready to be

that best version of yourself

now

for those of you who are not early

risers you may be listening to mike and

i

are thinking to yourself these guys are

crazy about this

get up in the morning you probably if

you're a regular listen to listener to

the show you've probably heard us talk

about cold showers

journaling stretching meditation breath

work

well if you are not sold yet mark i

think we have the perfect place to start

don't you that's right so listeners and

mike we're going to dig into show 172

with robert sharms the 5am club by

hearing from robin sharma as well as

marie forleo who is a great entrepreneur

and philanthropist and she's got a great

show out there as well and we're going

to hear from them really discussing

those essential practices within the

book the 5am club and what robin sharma

is going to paint for us straight away

is the value of rising before the sun

let's talk about the 5 a.m club

specifically i love the subtitle which

is own your morning elevate your life so

is this a practice for you that you had

not only experienced for yourself and

the transformative nature of it but

clearly you've taught it to other people

were you like goodness if people could

just get this one thing you know

obviously there's so much more in the

book than just the 5 a.m club idea which

i wanted to dive into but there's

something i mean that's the title of

your book so was this practice itself so

transformative or like this is what the

next book has to be about absolutely i

have two children colby and bianca and

if there was one morning rich if there

was one habit or if there was one piece

of advice not that they listened to my

advice but if there's one piece of

advice i'd ask them to listen to it's

rise before the sun there is a reason

many of the great women and men of the

world the great history makers the great

poets the great philosophers the great

movement makers rose before the sun

there is a magic in the air at 5 a.m and

that's why the 5am club is so

transformational because it's the time

of greatest quietude and i believe

tranquility is the new luxury on our

planet it is the time of intimate

creativity because you've just been

rested your brain is fresh there's

there's latest

there's there's very recent cutting edge

science coming out now when you sleep

your brain actually has a mechanism to

wash itself when you wake up in the

morning your willpower is strongest when

you wake up in the morning you've got a

full well of mental focus and we know

that focus in our world is even more

valuable than intelligence and i could

go on and on on the benefits i mean you

get up at 5am you've got the world to

yourself there's no crowds you can think

you can plan you can care for yourself

in a world where so many people are so

depleted and so the five it the 5 am

club really is a game changer and then

it's not just get up at 5 00 am and you

know scratch your stomach or stare up at

the ceiling or look at your phone or

look at especially i believe you can

play with your phone or change the world

you don't get to do both yeah

you can

play with your phone

or change the world that you can't do

both

how perfect is that so true and what

he's really speaking to their mark is

we should cherish the mornings now more

than ever because that quietness that

stillness

particularly when it is nice and early

is a sanctuary against all of the

information

and metaphorical noise that surrounds us

it's something we speak about a lot on

the show but

i personally can attest mark that the

one of the greatest ways for me to start

the morning

is when i'm in my study early in the

morning and i have the window open and i

just hear the birds awaken

and just the the gentle awakening of a

morning it's so peaceful it is such a

it's like an elixir against everything

that comes racing around in my inbox

um it truly is there is just like a

sanctuary in the morning isn't it yeah i

i do find that this is something we

discuss a bit on the show i mean we've

recently mike we heard from mark manson

and the subtle art of not giving up

and he references this over

indulgence almost in uh media and

distractions that get in the way of our

life obviously i'm thinking cal newport

with digital detox and even uh jordan

peterson an antidote to chaos you know

we learned a lot about these different

uh pieces of advice or references to the

world being so busy now that we

almost wake up and immediately a lot of

us we check our phones i can't remember

the statistic now i'll have a look in a

minute of individuals who wake up and

the first thing they do is look at their

phone and if you think about what your

phone is designed to do it's got you on

social media it freaks you out with the

media or emails all these things

don't necessarily allow you to wake up

in the best mood does it it instantly

raises your anxiety and stress well yeah

and the way i think about

if i'm making the case for early rising

i mean i think you know it is your

capacity of self-will discipline

to you know if you if you can get

yourself out of bed

at a really productive time

that's already a win and you know we saw

how popular that uh william mcraven's

you know uh make your bed uh mantra has

become for our listeners and how they

really

could see that that

you know making your bed and getting

your ass out of bed early in the morning

these are great wins they set you up for

success

but i think the biggest story here and

this is i think very powerful moonshots

thinking

is that

you

are taking ownership

control

of your morning and the morning doesn't

take control of you

you get yourself out of bed when you

want to

and you don't fall victim to just

jumping on your phone because then

you're looking at everybody else's

priorities

not yours like for me mark the act of

thinking about the day before i check my

email is such a powerful way of me

dictating the terms of the day to the

world rather than me looking at all my

emails and then thinking huh what am i

gonna do today

i'm gonna set the agenda not my inbox i

think this is all tied to this idea of

the 5am club get up have the peaceness

the peacefulness the stillness the

calmness

to say what do i want today to be

to start living that day before all of

those interruptions come along i think

this is pretty powerful stuff mark yeah

and and it is totally in line as you say

with william h mcraven no matter what

happens in the day whether you're up to

your neck in mud

singing shanties with your with your

your colleagues or uh those in the

forces with you or

whether it's just a really really nice

day ahead whatever it is

if you take ownership of that moment

when you first get up you know that the

rest of the day

you're on to a bit of a flow because

you've got at least one piece that's

gone right for you one thing that's

that's ended up going in the right

direction momentum right momentum

exactly

well mark i tell you who else has got

momentum and that's our members boy

those members keep coming on strong and

fast and mark as you know

our members who sign up on moonshots.io

uh

they are

we are so grateful for them and their

contribution but it would only be

appropriate

to do a bit of a roll call let's shout

out to all our patreon members that's

right for our momentous moonshots

members ah there you go mike some

alliteration some alliteration we are

calling out our favorite moon shotters

who give a luna-powered dose of good

karma and support to us in the moonshots

family we have bob niles john terry

bridy niall and marjolin ken dietmar tom

and mark marjan connor rodrigo and

yasmine spaceman daniela lisa and sid

maria paul berg kalman and annette

welcome moonshot members

we are so grateful to each and every one

of you and the contribution that you

make it's roughly about a co one cup of

coffee a month

uh that helps us pay all of those bills

hosting

subscription services transcription

services

software all the things that it takes

for us to put this show together for you

our listeners and we really do hope it

gives you inspiration it gives you a

nudge towards being the best version of

yourself and more than anything you just

really enjoy learning out loud together

here on the moonshots podcast and with

that it is really time to get into

making ourselves just that one percent

better and today with robert sharma and

his book the 5am club we're now going to

get into his first method

uh that he's uh discussing with marie

forleo he's going to talk about how

you can start your day correctly with a

model that he calls 2020

method the 5m club method is based on

the 20 20 20 formula i'm happy to get

into it but that is yeah tell us what it

is that's the revolutionizer and and it

started from my experience with working

with many billionaires i i've coached

many of the most successful financiers

and

titans of industry for for over two

decades

and one of the things i would run them

through is the way you begin your day

sets up the way you live your day and so

the 20 20 20 formula that the book is

based upon is pretty simple i i go into

great detail in the book but

essentially it's from five to five

twenty the first pocket is move

and i'm a fanatic about neuroscience and

why do you get up and move because

you're going to release serotonin which

is going to make you feel better you're

going to release dopamine which is the

pleasure and inspirational

neurotransmitter you're going to release

norepinephrine which will boost your

focus you'll promote neurogenesis marie

you can actually grow new brain cells

you increase your metabolic rate so the

way you beg the way you feel when you

first wake up is not the way you're

going to feel at 5 20. second pocket of

the 20 20 20 formula 20 minutes from 5

20 to 5 40. that's on reflection so a

lot of us are busy but what's the point

of being busy if you're doing the wrong

things

the the billionaires the great creatives

the people of great impact the people

who live beautiful lives are very

intentional they're very deliberate

they're very conscious so for 20 minutes

you write in a journal

you can visualize you can pray you can

meditate you can simply

contemplate how you're going to live

your day what you want to stand for

during the day for example and then the

final pocket of the 20 20 20 formula is

all about grow and that's where you you

just read from a biography or a business

book or a philosophy book and so that's

20 minutes of growing because i think

we're most alive when we are growing yes

and um i believe the leader who learns

the most wins

the leader who learns the most wins i

think is a good summation of those three

parts mike because fundamentally with

the movement with the reflection with

the growth

elements and sections there he breaks

down in pretty prescriptive formula i

suppose and we can dig into that in a

minute i guess for me the thing that i'm

really taking away from that formula and

that model is this idea of setting the

intention setting the intention taking

ownership of that behavior so that you

as an individual or me as an individual

can go out follow those steps and try to

be closer to that best version of myself

by setting up my day correctly

yeah so

he's given us a basic three-part model

here move reflect and grow

let's let's do a little uh a little shot

here of our favorite stuff

in each of those buckets okay so it's

early in the morning and you hear

he's saying like

let's get moving and

tell me about what would be your go-to

for movement in the morning

i

am a big walker i really really like

walking now i know that where robin

robert sharma is going is maybe more

intense than that

but there's nothing nicer than us

particularly on the east coast of

australia then getting that fresh air

that bit of sunshine just before it gets

quite a bit too hot sometimes i'm an

englishman mike as you know and getting

out in that fresh air getting your your

muscles moving your blood pumping

obviously at 5am the sunshine might not

be up but it's gonna be fresh yeah and

it's bringing awareness to each of those

limbs to your skin to your eyes your

ears your mouth

and i think there's something quite

mindful in that

there is absolutely i mean it's sensory

that's where i think that the

mindfulness really kicks in

fresh air you feel the the the cold

fresh crispness of the of the morning on

your skin

i i really love um

you know my mornings if if i have to say

like what's the perfect movement i would

say even if it's just a 30 minute run

um just a good run

to get sweaty

and then i'll usually you know the way i

i'll take up like a glass of water in

the morning or run

and then i'll usually do like some

electrolytes when i get back to to

replace that

that out without doubt is is a great way

to set the morning i think another

really good way to start the morning if

running is not your cup of tea or

you don't have gym equipment

i think uh high intensity interval

training and body weight workouts so

to me the go-to would be push-up sit up

lunge and squat

those four things you can do in your

hotel room

if you want to expand on that again i'm

thinking without the gym and we want to

kind of get robin sharma going here

another one of my favorites is

resistance bands so

made famous

i think in part by tom brady and his

tb-12 program resistance bands are

really good very little equipment you

get a lot of good resistance kind of a

similar but better to than a weights

workout

that's a great way to move and you know

market the funny thing is you only need

20 or 30 minutes you don't need a ton do

you well there is a lot of science

actually going into this now isn't there

particularly maybe on the back of tom

brady

and this idea of focus 20 minutes if

you've got a really good efficient 20

minutes or so it's actually more

effective and better at being a

building your fitness and b building

muscle

than let's say 40 minutes where you're

only doing maybe 30 40 50 capacity yeah

it's actually better to do really high

intensity work in quite short periods

doesn't it and i think it's really

important um what i've learned is that

you don't have to go to a gym and have a

gym membership yeah you can do so much

for yourself with a good walk a good run

some body weight workout none of which

requires a membership which means you

can do it when you want on your terms

um and

fit it into your day and that you're not

trying to like you know get yourself

down to the gym or whatever so that's a

good one so we've got that one done

now reflection oh boy did he just kind

of collide with some of our favorite

keywords here journaling meditating

planning prank

contemplating i mean to me this is

something we've celebrated so much it's

very cool to see

um

an author celebrating not only what we

did in the health series um with with

movement but reflection i mean i just

think about matthew mcconaughey in green

lights

there is your case for journaling the

power of his story

for his ability to resist all these

cheesy rom-com rolls and what about that

story mark where mcconaughey reflected

on

how he got the script and then they

offered him eight million to do the the

role then nine million and it got all

the way if i remember it correctly did

it get up to like 15 million and i think

actually it might have gone to 18. 18.

so it went from 8 to 18 and every time

he was saying no thank you no thank you

and eventually they just gave up

uh and after that winter of about two

years or however many years it was for

him he finally came back in to the the

world

and they had a lot of respect for him

because he'd been

diligent and focused with his with his

desire and what gave him that strength

reflection

and how did he reflect journaling yeah

boy here we go here we go robert sharma

would be proud right yeah absolutely

what i really like about robin sharma

already within this formula of 20 20 20

and we've only covered the first two

there with movement and reflect

is this connection between

a physical workout and a mental one and

i remember when i was going through the

years of studying and even more recently

when i've tried to learn new skills

pairing an element of

growth or reflection on yourself paired

with something physical

is a really good part a really good

partner isn't it

wake up your body

wake up your mind

by either exercise and reflection i

think you're intrinsically paired and i

really like what robin's doing here

which i don't think we've really come

into he's almost colliding our series on

health

along with our series on stoicism with

ron holliday

oh that's an interesting set of

connections yeah yeah yeah i like it so

so when you want to grow mark

to follow robert sharma's advice here he

says move reflect and grow all between

five and six

what do you do to grow

i think the easiest

uh time of learning is right now so and

what i mean by that is we have a

plethora of

uh information at our fingertips so

spoiled so sport we've got youtube

obviously you've got podcasts uh such as

there's this great one that i've heard

of mike the moonshot podcast

[Laughter]

and they're all orientated around

helping us

learn and make the most of our time be

efficient and take ownership of what we

almost consume from an intellectual

perspective and for me that's that's

probably where i go to most because i'll

be perhaps combining it a little bit

with the movement space so i might be

moving doing some exercise

and also hearing an audio book

or a podcast maybe at the same time and

i think

maybe we're we're jumping a little bit

ahead here but i think the 20 20 20

formula that robin sharma's got

you can reflect on it and you can just

make it work for you can't you you can

combine them somewhat if you need to in

order to make the most of your time

there how are you are you seeing them as

really sharp 20 20 20 breaks or would

you tend to allow them to overlap i look

i mean see this is where i'm perhaps a

little bit

uh different

and i think you know what i would

encourage all of our listeners and

yourself to do is just find the right

mix of these 20 20 20

pieces

so i mean i love the idea of

move reflect and and grow i i think you

can like i mean robert gives like a

template from between five to six three

parts

give it a go try see if it works for you

i know for me

that

um

[Music]

because of how i think

i'm better off

um

you know doing my morning rituals which

would be to wake cold shower

stretch

breathe meditate journal then go for a

run

and then when i return from that then i

really sink my teeth into into the work

and that first two hours will be

pretty intense deep work um

so

it doesn't really work for me so what

he's suggesting is to to do some

some growth work at the end there but if

i review my goals read books consume an

audio book or do some study

the problem is i start up like a freight

train mark yeah

and i 20 minutes is just not enough yeah

some interesting things that i will do

some more snackable things like he's

suggesting is i use a tool called read

wise

and what that does is that takes all of

the highlights that i make

in my kindle and in my instapaper

account so effectively when i'm reading

something and i think oh that's a really

good point when i make that highlight it

all gets synced to read-wise

and what read-wise does is helps you

organize

and remember your highlights

and it sets you a daily habit of going

through five highlights

and categorizing and

practicing them and what i mean by that

is

once you've highlighted something you're

like that was a really good point what

it has the capacity to do is to bring

you back to it maybe a week maybe a

month later and remind you of it and you

you put it in a category and you can you

know filter it out or keep it

it's totally up to you

but what they're trying to do is by

bringing it back in a daily review habit

is to cement

the highlight that you made

in an article or in a book

and that would be a great uh little

exercise if you wanted to spend 20

minutes every morning check out read

wise

and just sync up your your different

bookmarking and and book accounts

and it just brings you back to your

highlights and i've become thoroughly

addicted to that and that's something

you can easily do

in uh five or ten minutes every morning

it's it's wonderful what a great great

tip i haven't heard of read wise i do

highlight in my kindle as well as i use

insta paper but there's until now had

never been something that consolidates

it and i think mike thank you for

sharing that we'll put a link in our in

our show notes as well i think what

you're really talking about there with

the daily

reminders

is is read wise trying to build that

habit isn't it

and really fundamentally what robin

sharma was saying in the 5am club and

remember we're starting a brand new

series on habits today in show number

is building those habits in order to

make practices and behaviors and ways of

thinking cemented in your in your daily

process so the next clip mic that we've

actually got again is from robin sharma

himself

helping us understand the three

different phases of building habits and

fundamentally how to install habits that

last the ritual plasticity what does

ritual plasticity mean well just like

there's neuroplasticity

your habits your routines and your

rituals are plastic

ritual plasticity

here's a model that will explain

hopefully

habit installation

first of all every

habit goes through three phases number

one destruction

[Music]

of course it's going to be hard at first

you're destroying your neural pathway of

the old habit

the and the emotional architecture of

that old habit

every routine or ritual or habit goes

through number one destruction

approximately 20 days

66 days to install look at this from the

starting point to anything you've

learned today you want to install as a

habit

from zero to 66 days at 66 days you will

reach what researchers call automaticity

it'll be easy you'll get up at 5am

automatically you'll journal go the

extra mile

practice your craft automatically

but you have to stay with it for 66 days

first 20 days approximately is phase

number one destruction

phase number two confusion

after you've destroyed it it's like a

renovation

there's a mess

now you're confused

it's normal if you're confused

if you're confused you're still thinking

for yourself if you're confused it means

you're growing society says what's wrong

with you you're confused all the time

i'm suggesting to you you're confused

all the time because every single day

you're disrupting who you used to be

yesterday

and of course society doesn't understand

you

to have the results very few have you've

got to live and behave like very few do

after confusion stage number three the

final 20 days approximately

integration

integration

of the new habit

destruction of course it's going to be

hard for 20 days

confusion phase two messy in the middle

you're gonna feel like giving up this

won't make sense it's new to you

finally integration you get to

automaticity it becomes a part of your

new belief your new way of being it

becomes easy here's the fascinating

thing you only use willpower until you

get to automaticity this is the secret

of the great athletes

they are spending all this energy on

willpower just to install the routine

once the routine becomes automatic the

exciting thing is they free up their

willpower for their next routine to be

installed mark this is getting into the

serious

the uh the deep uh science

of building

like a habit

as james clear would say that becomes a

lifestyle

um

i think there's so many ways to go with

this

but i think the one thing for sure is

if you want to set a new habit i think

that first couple of months

is become so important i think the word

that comes to my mind is you need to be

vigilant

you need to uphold it with the greatest

attention possible don't you yeah i

think that's exactly where robin sharma

is going mike when he's referring to

willpower you know these athletes who

spend the first couple of months using

willpower to build that routine and then

it enters that integration stage that

automaticity point that then it becomes

almost fun to continue going out and

doing

and i think that's a that's a really

nice way of thinking about any formation

of a habit

it's going to be tricky to uh destroy

your current behavior it's then going to

be tricky and almost confusing when

you're trying to install a new one but

after that

you kind of you've reached the top of

that hill and then it becomes that

little bit easier as you go into the

future into months three four and so on

yeah and he talks about that all change

is hard at the first

as he said messy in the middle but

gorgeous at the end

let's let's go to the to the pointy end

of this and and where it's really hard

um and talk about like how we how we

actually get started on

on a habit and you know i have this

really um

fanatical thing

that i do mark where if i want to set a

new habit i make it a daily reminder

in my to-do application my to-do app of

choice is called todoist which is

it's just the most gorgeous design it

just works for me in the way i work i

know there's plenty of to-do lists out

there but if anyone is struggling with

uh habit creation and wants to find a

tool that is multi-platform

and just helps you get jobs done uh

todoist is the app of choice that i

would recommend

but for example if i want to take a new

vitamin supplement

such as q10

which is one of my my favorite ones

i said it as a daily reminder

and i

i will

leave it there

for

months

close to a year sometimes

before i think it is so

cemented as a lifestyle as a ritual that

i know i'm going to take that vitamin

supplement in in the morning

and you know i actually still to this

very day

if i look at my daily tasks that's

residing in todoist i have things like

journaling because it's so important to

me mark

that journaling is a daily task

seven days a week for me working out

daily tasks

uh what else have i got here sleeping

well

because it's so important to me it's

actually on my checklist mask because

because mike if i sleep well

i can get up at five i can make my bed

i'm on the way

uh breath work

um work from a standing desk

to

for my own personal physical health

i'm doing calls sometimes standing up

and that's how i i get in my minimum 30

minutes of

standing work a day

um how do you go about like what's your

hat to to get

that at the hard bit when the when

you're first introducing the change what

do you do to get your habits cemented so

i think i have to start by

really coming to terms with the desire

to change so let's say it's uh let's

choose something that i've done recently

um

well i suppose journaling as well you

know journaling is is a pretty universal

example i'll have to come to terms or

appreciate the the sort of need or the

goal that i have with trying to break an

old habit so in this case breaking an

odd habit would be not journaling going

to bed and playing on your phone or

going to bed and just reading a book

rather than taking some time to reflect

on it and for me mike oh i'll write my

journal actually in the evenings

as opposed to the mornings

that's as we say listeners just figuring

out whatever works for you whatever

habit is best in in your day

so for me mike i will also have

quite regimented tasks within todoist

i'm looking at mine i've got exercise 60

minutes sorry robin i won't just do 20

minutes i might do 60.

i've got right so that could be journal

that could be otherwise

as well as um cool

friends family and so on keep up to date

with with

individuals

and then i'll also utilize my calendar

to almost time block my day

for smaller aspects as well so if it's a

habit like journaling i might put it

into my todoist if it's a habit where

i've got to hold myself accountable to

complete

something maybe every day i'll put a

reminder also in google calendar

so that i'm kind of getting

hit or reminded from two different

avenues two different aspects yes and

again same as you the act of repetition

seeing it all the time

eventually builds that association where

after maybe a few months maybe it's six

maybe it's 12 i can turn it off because

now it's just a behavior

that i can't

uh start a good day without doing yeah

and i think the real test of knowing

when you've got to that third stage that

uh sharma talks about

is when you look forward to doing it it

comes so naturally like my run today

like it was like my whole very being

last night was get your ass to bed see

you can run before the show

and um

that's just because

the run

feels so good makes me happy

and and provides many of the benefits

that robin sharma talks about

the the one thing

here

is

that is most useful

is that robin sharma talks about how

uncomfortable it gets at the beginning

and i think if you

you reflect on

hey i'm gonna have to get comfortable

with being uncomfortable which is

something we got from the joe rogan show

i think if you can almost be excited

about the adoption of something new and

that it kind of feels all goofy and

weird right

rather than like oh gosh

rather than being resistant or negative

just choose to perceive it as novel as

new as lighting up new neurons in your

mind getting you excited and activated

for something new

rather than

being

like a virginary

it's all feeling a bit awkward and hard

just enjoy

that destructive process of

breaking in new patterns into into your

very being i think this is

this is key right because i think what

happens is we all feel

either uncomfortable or maybe even

embarrassed when we try to start

something new but turn i say turn that

on its head celebrate it love it be

goofy be uncomfortable that's okay

and i think

what you see is robin sharma is is kind

of making a case for why you should do

that isn't he yeah i mean let's use

going for a run

maybe doing 5k a day or less in fact

let's say you're training towards a half

marathon and this is a an example mike

that i think you've said on on moonshots

before

which is if you've got a target let's

say it's 5k 10k just give it a go don't

beat yourself up if you can't get to

that total within the first day within

the first week i think it really speaks

and i think robin sharma's speaking to

it again

just give yourself the time the space as

well as the patience

to get to that goal

because if you don't you you're just

going to throw it throw it out the

window you're going to think oh you know

what running oh it hurt my knee

i couldn't even get up that hill

running's not for me i'll throw away my

running shoes

whereas actually

what i find personally with running is

after the first two three or four

suddenly running becomes a little bit

easier doesn't it because you're just

used to that strain that stress that

your body's going through and suddenly

you're then starting to get that what

they call the runner's high

and you can start to enjoy it and i

think that kind of speaks to

that

installation protocol that robin sharma

is discussing there yes which is once

you get through that kind of

uncomfortable stage and i guess it's

like anything in life once you get

through the uncomfortable stage you can

start enjoying the journey before you

get to that destination of actually

going out and doing that half marathon

because you're actually enjoying the

process of creating a new experience

exactly a new ritual a new lifestyle and

i tell you what's also very good to

create as a habit is is opening up your

apple podcast app or spotify and give a

rating or a review to your favorite

podcast mark what do you think about

that idea yeah i believe that uh the

best way of doing it is exactly as you

just subscribed if you're listening to

your favorite podcast let's do an

example listeners moonshot podcast

you're listening to us coming down your

your headphones today just pop along

into your apple podcast app and leave us

a rating or even a review because that's

really the way for listeners around the

world to hear about the moonshot podcast

it'll help us with the algorithm

and be shown whenever people are

searching for let's say robin sharma the

5am club and that's really how we get

the moonshots message and the learning

out loud message to the masses isn't it

mike

well i think you know we want as many

people as possible to be the best

version of themselves and

if you as you're listening right now

just open up the app go in

whether it's spotify or apple podcast

give us

a star a thumbs up it doesn't really

matter which app you use

your ratings your reviews you spreading

the good word about us this is how we

grow and this is how we can help as many

people as possible be the best version

of themselves and that's why we do this

uh and we know uh that you are a

critical part of the equation we know

that your

sharing your advocacy will help us on

this mission so

get in there just open up the app give

us a star a rating review

uh tell uh the world how you feel about

being part of the moonshots podcast

and as we do that our gift back to you

is to delve into

four focuses that robin sharma

has identified as really being

sort of at the essence of mastering

yourself so once again

let's get into the work of robin sharma

this time we're going to have a listen

to youtube channel upgraded mentality

breaking down his four focuses

successful people tend to focus better

than the average people

not only that they tend to focus on key

areas

these four focus areas are as follows

the first

capitalization focus

we each have certain gifts that we are

born with that will come naturally to us

if we allow them to

this doesn't happen automatically though

we must search for them and cultivate

these talents before they can really

help us succeed

focus 2 eliminating distractions

in the world of social media it is

easier than ever to be distracted

unless you carefully set your smartphone

it can buzz with notifications almost

constantly throughout the day

eliminating distractions and being able

to focus on only a few important tasks

is the second focus of the successful

focus 3 personal mastery

hate to break it to you but you will

never be perfect you will always be a

work in progress

sharma recommends focusing on what he

calls the four interior empires

the first mindset is your self-talk

two your heart set is your emotions

three health set is your physical

fitness

and four your soul set contemplation and

meditation on who you are

the fourth focus day stacking

this focus is where the victory hour

shows up

focus on creating great days and making

each day better than the last one habits

and consistency will lead you to success

not bursts of short-lived motivation

i think that's a good little takeaway at

the very end mike isn't it if you can

build habits you'll get long-term

success

new behaviors new ways of thinking but

if you

only do them in a maybe a short-term

burst or maybe you read up you learn for

a period of time but you don't install

it as a habit it's just as they say a

flash in the pan rather than a brand new

behavior that you can really cultivate

as a as a lifelong skill

it's it's almost like um as you were

talking there

i was thinking about like the sports

analogy like

a great sports team

would train

regularly

methodically ritualistically to be as

good as they can be in the gym on the

court you name it

so why wouldn't we just do the same

why for ourselves right like why don't

we see ourselves as a sports team that

needs a game plan a practice we need to

recruit in the off season like

i could keep going but but but for me it

is like you got to go to training

and you remember when we did the michael

jordan show in the end

his training attitude was what set him

apart he trained harder than everyone

else he turned up to training before

everyone else he stayed at the end

and so by the time he got out on a court

in a real game he's like this is easier

than my training i work harder in my

training than i do in the court i mean

putting in this continuous

habits

lifestyle of improvement of the search

for mastery

of

growing

this is at the heart of what robin

sharma is talking about

and what i think is really interesting

here

is he's like basically saying us in

these four

key things is

capitalization right focusing on the

right things

getting rid of all of distractions

master yourself and then stack the day

for success

there's so much in that and i can see it

takes years

and i still continue to work on what a

great day looks like i like i've been

working on this for so long and i'm

genuinely excited to work on this until

the day i die

but this is as you said and as as a

theme for this show it's not a flash in

the pan you either do it or you don't

it's how you live or how you don't

yeah i totally totally agree and you're

quite right the all these elements

you know we might hear about

these different habits behaviors being

touched upon in different shows you know

i mentioned cal newport digital

minimalism earlier and that's very much

in line with robin's suggestions on not

only how you wake up but also what you

focus on

you remove yourself from social media

and so on but you're right that personal

mastery piece is something that we're

all working on day in day out it's every

single moonshotter that we encounter

whether it's keeping your mind

active from a growth mindset perspective

whether it's having gratitude utilizing

exercise or nutrition and sleep to be

the best version of yourself all the way

through to reduction of your ego and

stoicism ryan holiday i feel as though

these elements that all ladder up to

robin sharma's core lesson within the

5am club is totally in line with what i

think you and i try and do on the

moonshot show mike

absolutely and i think

where we get to is this moment

do you make

the very

deliberate

meaningful choice

to work on yourself

not just to work in the day

and i think one of the patterns of

success that we have seen so strongly

is that the people who thrive

and the people that succeed

are those who are continuously working

on themselves challenging themselves to

be better

like relentless search of

growth

rather than saying hey i've made it

or hey i don't need to learn anything

new

but they are of such a growth mindset

that they are

not just stumbling in a sort of like a

comatose day

but they're continually

working on themselves building habits

for a day

for a life and i think that is the

biggest choice

that i made when i was 20 years of age

unknowingly i said i want to be better i

don't want to be

lazy

i don't want a half-assed approach to

life i want to be all in

i had none of the answers that have been

revealed in the moonshots podcast

but i think that's the choice that we

all need to make do we want to confront

the things that we suck at that we're

bad at do we want to confront our

weaknesses explore our strengths

and build a path to mastery build a path

where we actually

explore our potential

nurture our potential and i think whilst

robin sharma is giving us a great recipe

i think what comes

through the reading of this book

is a really important choice are you

going to work on yourself

what do you think as you go through this

all these great learnings that we have

from the 5am club

what do you think is the takeout beyond

that of getting up at 5am in the morning

well yeah exactly i i think you've

you've nailed it the

yes he is robin sharma's putting it in

the lens of waking up at 5am which

arguably is is a great idea you get an

extra hour of time

from a practicality perspective really

what i think we're learning from the

book the 5am club is actually taking

ownership of how you utilize your time

so even if 5am becomes let's say 6am or

maybe 5am comes 4am

it can work both ways i think what's

standing out to me within robin sharma's

work

is really focusing on beginning your day

correctly but that doesn't necessarily

end

with your first cup of coffee or your

breakfast it can be something that you

work on and cultivate throughout the

entire day and really what it's

laddering up towards is developing new

habits whether that habit is waking up

early or whether that habit is just

doing something changing something in

your day to be that little bit more

efficient or a little bit more focused

or even motivated

and i think that's really how i see this

show fitting within my the habit series

that we've just begun it's really

cultivating

belief in yourself giving yourself

confidence to either a try new things

maybe that new thing is uh going on a

diet or exercising or starting your own

business and i think what we've found

throughout all of the moonshots so far

is

you have to work pretty darn hard

and

that that working hard does not

necessarily end when you wake up at 5am

it doesn't end when you reach the 6am

mark and you've done 20 minutes of

movement reflection and growth you can't

just then say hey i'm done i'll sit back

down again i think i think what it's

really what where robin sharma is kind

of speaking to me

and it's the extension of that habit

insulation protocol as well as the four

focuses that we just heard about which

is it's got to be a daily almost hourly

process that we will go through in order

to try and achieve our best version of

ourself so the fact is we're not all

we're never necessarily maybe be perfect

but we can all work towards being that

little bit more efficient day by day and

through compound interest

you're always going to end in a week's

time better than you were a week ago yes

and if you've made this choice

when you're confronted with

the blockers the bumps in the road

you will know that that's a great sign

you know it's like when you're working

out and you're like oh this is really

hard

well chances are you're actually doing a

lot of good for yourself because you're

pushing yourself

through those barriers and david goggins

would be proud of you and i'll tell you

what david goggins will be proud of is

this idea from robin sharma as he's

talking to marie forlow for the last

time on this show

and talking about how new habits

are hard all right robin this sounds

good waking up at 5am but what about the

fact that i have you know tiny babies

and a dog that just threw up and all of

these kind of um concerns or or

constraints that i don't think i can do

this what do you say to people when

they're like that just sounds too hard

well you know the the pathway to world

class is hard i think suffering's got a

bad rap i think difficulty you look at

any you know great athlete for example

they understand that

challenge difficulty grit persistence

wiring in new habits morning rituals

evening routines are the price of

admission for world class and so let's

go to the research again university

college london says it takes 66 days of

practice to wire in a new habit

in other words

the gift of genius is not genius the

gift of genius is actually

neuroplasticity

in other words we have a brain that can

grow it's sort of plastic it's malleable

the good news is that's not just for

kanye and beyonce and federer and oprah

and

phil knight every one of us has that

capability in our brain to build genius

so what i'm suggesting is anyone who

wants to get up early so they get an

extra hour and they can do the things

that we're talking about practice it for

66 days until you will reach what

researchers call a state of automaticity

where it actually gets easier to get up

at 5 00 am than not to get up at 5 00 am

and so in the book one of the brain

tattoos is all change is hard at first

and it's messy in the middle and it's

gorgeous at the end and everything marie

that we once found difficult one that we

now find easy we once found difficult we

do have the ability to wire in new

habits and joining the 5am club is is

simply

the best habit anyone can wire in to

lead to an upward spiral of success for

greater productivity better health more

peace of mind more happiness and living

a much more high impact life

i think mike that feels as though a

perfect synopsis or wrap-up for a lot of

the lessons that we've

been discussing today particularly and

the thing i really want to come back to

is the fact that genius

and this idea of genius this idea of

being a moon shot or even

can be achievable to all of us but the

truth is it does take some damn hard

work we can all do it if you're willing

to put in the practice

sure and here's here's the news i think

most people don't put in the work

i think that's really what it comes down

to isn't it

you know most people don't get up at

five most people don't make their bed so

maybe this is a good way to motivate you

if you simply start doing these things

you're the exception not the rule

exactly exactly i mean something as

uh

to be honest unpleasant to begin with as

cold showers

i mean i've i've particularly started

redoing it i gave myself a little bit of

a break mike i'll be honest

hang on our listeners have just like

fallen off their chairs yeah yeah i

thought this was the cost of being a

moonshot host that you had to do the

cold shower well exactly so so here's my

here's my pitch list

i took a break

and

when i came back to it it was almost

like i was i was kind of learning it

again

if that makes sense so it was such a

habit that then when you give yourself a

little bit of a break much like working

out and exercising i suppose

it degrades your resilience to it

degrades quite quickly but what i will

say is when you come back to it after

even just a short break

your tolerance is still a lot higher

so there was a residual

um

comfort i suppose that came with the

gold chassis and it wasn't as

frightening the first time as perhaps it

was a year ago when we did the wim hof

show

so i think my my point really there is

with that little bit of practice it does

become that little bit easier to put up

with things like cold showers or waking

up early or going for that extra long

run i think it's just exposure i don't

know mike i think we need to report you

to moonshots uh hr department i think

this is this is scandalous breaking news

here on

the moonshots podcast no you're

absolutely right and and also something

that's really good that that uh

sharma points out is you know it's hard

it's uncomfortable um you know and he

talks about suffering has a bad rap i

love that point um

because we've seen you know joe rogan

and many others talk about get get

comfortable with uncomfort uh jakob

willing problem yeah

you know um this is where you want to be

because as soon as you you've you're

prepared for that you've made a

deliberate decision to work on yourself

you can go places once you know it's

going to be hard stop expecting it to be

easy stop expecting uh to be an

overnight success because it just

doesn't happen like that does it no

absolutely no there's no

overnight success i don't think and

anybody who claims that you can get into

riches or happiness within six steps is

probably um

saying something that's not quite true

mike i think like anything in life

it just takes time and to be honest as

we've learned on the moonshot show the

journey is often even more enjoyable

than the destination of course you put

yourself into that growth mindset change

your perception and rather than trying

to sprint towards the finish line

instead enjoy

growing that resilience that grit that

uh that determination because

fundamentally it's actually quite fun

true true well said build a ritual build

a habit build a lifestyle to be the best

version of yourself

well mark thank you to you for sharing

this journey into the 5am club and thank

you to you our listeners uh it has been

fantastic to have you on show 172

with robin sharmas the 5am club and it

all began with his notion with his idea

rise before the sun and in doing that

leap into your 20 20 20 model to start

your day correctly and don't forget

that building habits

has three phases and it all starts with

that messy ugly destruction but once

you've broken through that you can work

on the big four

capitalization freedom from distractions

personal mastery and day stacking do

those things

and you'll be on a great journey but he

also told us you'll be on a hard journey

but that's okay do these things

wake at 5 a.m win the morning win the

day and you will truly be on the way to

being the best version of yourself and

that's what we're all about here on the

moonshots podcast that's a wrap