5 Habits Will Take Less Than 1 Minute
The Amplified Impact Podcast
July 6th, 2023
Today, I want to share with you five simple habits that take less than a minute to do but can add tremendous value to your life.
Things like drinking electrolyte-infused water upon waking, putting your phone on “do not disturb” for the first few hours of the day, and daily supplements into your routine.
These tasks may seem small in the grand scheme of things…but remember, consistency is key.
And like what I’ve said time and time and before, small actions lead to good habits lead to great results.
So experiment with these habits and find what works for you and watch as you unlock your greatness.
TWEETABLE QUOTE:
“Those are five habits that will take you less than 1 minute, that will pay very, very big dividends in your life. So go take them. Go play with them. Go experiment.”- Anthony Vicino
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Episode Transcript:
Anthony Vicino [00:00:00]:
Yo, what’s up, everybody? Welcome back to the podcast. I am going to do my best to deliver an immense amount of value in a limited period of time today by sharing with you five habits that take me under 1 minute to execute every single day that I think can add a lot of value to your life. Now, it is actually kind of a challenge thinking about what habits do I do on a consistent, consistent basis? Can be executed in less than a minute. But I came up with five here that I think if you start to implement them into your own life, will have a very transformative effect. And plus side is, all of these are very simple and easy to implement. These are not complicated. You guys know me. I’m a simple, simple man.
Anthony Vicino [00:00:43]:
I’m dolered. I got to keep it basic. As some would say. I’m a basic bee. Okay? So first habit that will take you less than a minute to execute is when you wake up in the morning, the first thing that you should do is drink 12oz of electrolyte infused water. So I drink water, and then I get one of those electrolyte salt packets from a company called Element or Liquid IV. Gatorade has one. There’s a lot of companies that are doing this now.
Anthony Vicino [00:01:11]:
It’s effectively salty water. It’s a packet you put into your water, some of it’s flavored. Whatever the value of this is that overnight you are dehydrating yourself. You’re breathing out a lot of the moisture that’s inside of your body, and your body needs water, and it needs sodium for the neurons in your brain to fire, like your synapses require sodium. So if you are sweating in your sleep, if you are breathing out all of your water and you’re becoming dehydrated, then by the time you wake up, your brain doesn’t have the raw materials that it needs in order to be primed and operating at its peak. So the first thing that you do, drink a big glass of water, rehydrate yourself with the electrolytes, which replenishes your lost sweat for the night, and it’s going to allow you to wake up quicker and more alertly. Alertly. That’s a word.
Anthony Vicino [00:02:00]:
I’m making it up right now. Stick with me. Okay. Number two, putting the phone on do not disturb for the first hour. If not two, preferably 3 hours of the day. It’s a really easy fix to make sure that you are not going to social media, that you’re not getting distracted with texts or emails or anything like that. Putting your phone into a different room, turning it off entirely, that’s even more ideal. But using those first few hours of the day to engage in deep, meaningful work, that is going to pay massive dividends.
Anthony Vicino [00:02:28]:
And all it requires is that you take your phone and you throw it out the window. No, don’t throw your phone out the window. These things are expensive. Don’t be crazy. Put it somewhere else. Put it on. Do not disturb. Get it out of your get it out of your way so that you’re not tempted to look at it while you’re doing your meaningful work.
Anthony Vicino [00:02:44]:
Okay, habit number three that will take you less than 1 minute is Boom Boom. So if you guys are watching this on YouTube, you can go to Amplified Impact on YouTube. You can see what I’m holding up. It is a little scent stick. Boom boom. This one smells of cinnamon, but they have other ones that smell like mint. This is a way to prime your olfactory sense so that you can get into the Zone. We know from research that there is a deep tie between your olfactory sense and your physiological resonance, your memories, everything.
Anthony Vicino [00:03:15]:
So much of our physical state can be controlled through our scent. So we remember that time where you smelled that fresh baked good and then it took you back to when you were seven years old and your mom was cooking you croissants for your birthday or whatever. I don’t know. Scent has this ability to trigger us in very intense ways. And so if we can use that knowledge to drive our focus or drive our physiological state towards an end that is conducive with where we’re trying to go, all the better. So what I use is boom Boom. This is just a little scent stick. The way it works is you put it to your nose or you take big whiff.
Anthony Vicino [00:03:56]:
So cinnamon is more of a calming scent for me. It brings down my baseline, whereas peppermint, if I need to get hyped up, I need to get energized for something that might be the scent that I go with, like, give my body a shock and try to get me a little bit more energized. But when I’m feeling too energized, I’m feeling hyperactive and I’m feeling a little bit overclocked, I need to bring it down a little bit. I will use the cinnamon just to kind of reset the baseline. Just takes a quick sniff on each side of the nostril, and you feel good. And I use this. Today, actually, I did a presentation for Jake and Gino’s community. We had a ton of students come out to talk about capital raising, had a presentation, and even at this point in my career, I still get nervous.
Anthony Vicino [00:04:40]:
I still get anxiety before starting. And so to help manage that, I use Boom Boom to bring down my state, help control my breathing and my physiological state so I can get in the Zone and deliver, do the best work that I can. All right, habit number four, that will take you less than 1 minute and will pay massive dividends in your life. This one’s kind of it’s a three parter, so sleep is one of the most important things that we can do to make sure that we are energized. We are clear and we are in a great mood the next day. But sleep is very complicated because the modern human has so many different things cycling through its brain. There’s tons of light pollution, the room is hot. There’s all this stuff going on that makes sleep kind of hard for me.
Anthony Vicino [00:05:20]:
I do three things that have helped me really figure out my sleep that are very, very easy to implement. Number one, a nose strip. I put on a nose strip so that it promotes nasal breathing, which has been linked to much, much higher quality of life results. Rather than being a dirty mouth breather, which I have been for my entire life, the problem for me is that I have these tiny nostrils. When I breathe in, they collapse and I can’t get any air in. So nose strips have been very, very helpful. Opens up my nasal passches and allows me to breathe through my nose, which is important because the second thing I do is I put on mouth tape. I tape my mouth closed so I can retrain my body to start breathing through my nose.
Anthony Vicino [00:05:55]:
It’s very, very difficult. If I don’t have the nose strip, I can’t get enough air in. I have sleep apnea. And so this is just even more important for me to try and figure out this side of my breathing because the cardiovascular strains of sleep apnea are very immense and they take their toll over the span of decades. And so I’m trying to be preemptive about that. So no strip mouth tape and then a sleeping mask over my eyeballs, because what I found is one of my favorite things is to wake up. We have this beautiful apartment that is overlooking the river here in downtown Minneapolis and the downtown skyline. It’s absolutely gorgeous.
Anthony Vicino [00:06:33]:
One of the reasons that we wanted to live here was so that we could wake up every morning, look out the window and see something gorgeous. So I like to sleep with the windows open. I like to be able to wake up. And the first thing that I see is the world. Well, that doesn’t work so well at nighttime when there’s a ton of light pollution coming in and I can’t sleep because it’s too bright. So to control for that, I use a sleeping mask. And it’s actually, guys, it’s been a game changer. Seriously.
Anthony Vicino [00:06:57]:
I’ve been using for like six months. It’s been a game changer. Especially when I travel, I always have it with me. I can fall asleep like that in foreign environments now because I can just always control the light exposure. It’s amazing. So that’s kind of a three part habit. It’s part of my sleep routine. Nose strip, mouth tape, sleeping mask.
Anthony Vicino [00:07:14]:
And our fifth habit that will take you less than 1 minute is I take a daily regiment of supplements. So I’m going to do another podcast here in just a couple of minutes. It should be coming out in a couple of days after this one. Talking about nootropics and talking about the supplements that I take just from a high level. I take some that help me with my digestion, some that help me with mental clarity, some that help me with testosterone levels. But I find that there’s a lot of things that you can’t get naturally at in your food. I don’t care how clean you eat. There’s certain things that you’re not getting from your food, and supplements are a great way of offsetting that.
Anthony Vicino [00:07:53]:
And I’m not saying which supplements are great and which ones you should take. Talk to your doctor. Yeah, figure that for yourself. And I don’t even know if they’re all effective, but the placebo effect that they give me is very, very high, and so I will continue doing them. A little pro tip I keep my supplements. I take them in the morning, and at night, I like to keep them at my desk because it’s the first place that I come in the morning. And so I want to have this cue, this reminder, like, oh, yeah, my pills, I got to take those. And then at nighttime, it’s the last place that I’m at before I leave to go and hang out with Jamie.
Anthony Vicino [00:08:23]:
And so it’s very easy to just grab them real quick, take my supplements before going and having dinner because for whatever reason, it’s very, very easy to forget. Like, oh, yeah, I take my supplements, and if you’re not consistent with it, then don’t even bother. So that’s the same with pretty much every habit in the world. If you can’t be consistent, don’t bother anyway. Those are five habits that will take you less than 1 minute, that will pay very, very big dividends in your life. So go take them. Go play with them. Go experiment.
Anthony Vicino [00:08:48]:
See if they work for you. See if they don’t. If they don’t, discard them. Don’t lose sleep over it. Some things work better than others, and we’re all different. So you got to play this game of life and just keep tinkering until you find the thing that unlocks your greatness. And that is my true, true, deep, unfiltered desire for you is that you unlock your greatness. And I hope that this helps you just take another step down that path.
Anthony Vicino [00:09:08]:
Thank you for being here. I’ll look forward to seeing you back around these parts tomorrow. But until then, stay hyper focused, my friend.
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