Hi, I’m Kyle from The Distilled Man. And today we’re going to talk about daily habits that can improve your confidence and your mood. You ever had one of those days where it feels like your mojo has just left the building? You know, it’s easy to blame fluctuations in confidence on chance or on the unpredictability of the day’s events. But the truth is probably 75% of what you experience in a given day comes down to your own habits. Those unconscious patterns that you’ve developed that govern the rhythms of your day, your mood your energy level and even your overall confidence. The good news is once you are conscious of that you can actually develop new habits that set you up for success. Here are five daily habits you can develop to boost your confidence and improve your mood. Real quick, I just wanted to give a big thanks to Tiege Hanley for sponsoring this video and for supporting The Distilled Man. Number one, make morning quiet time non-negotiable. I used to hate mornings with a passion. I would hit snooze a bunch of times and then finally I would sort of jerk out bed like an angry zombie. I’d speed through my shower, barely getting clean, hating every moment. Then after throwing my clothes on with wet barely combed hair, I’d race into the kitchen, grab a travel mug of coffee and some toast that I would eat on my commute. And the worst part was every morning I had this constant stream of negative self-talk. Basically thoughts about being critical of myself, anxiety and stress about work, and just general unease about what was going to happen that day. Basically mornings were my nemesis. But then after a few years of this pattern I had a realization: mornings didn’t suck, I sucked on mornings. Now every morning I wake up without hitting the snooze button, I have a little stretch, I shuffle into the kitchen, grab my coffee. Make it a point not to check my email or watch TV or even the news at that point. I go and plop myself down on my leather recliner with a book and I read for about 30 minutes while sipping my coffee. Then after reading I do some exercise, shower and get ready for the day. I found that by easing into the day like this and just focusing my attention on a book for the first 30 minutes of the day, really helped eliminate that mental chatter and also it helped keep the stress of the day from creeping in before I was really ready to deal with it. And of course, you don’t have to read, I mean you may find some other quiet time activity in the morning that you prefer. You can meditate, you could do daily affirmations, you could do positive visualization for the day. Once you develop the habit of giving yourself quiet time in the morning and make it something that you do no matter what, no matter what you have going on that day, you’ll be amazed at how much it will improve your mood, improve your outlook on the day and your overall confidence. Number two, establish a regular skincare routine. As guys, sometimes we have this flawed notion that as we shave and occasionally hose ourselves off with soap and water and smear some product in our hair that our grooming duties are complete. But I’ll tell you, start taking care of your skin regularly and you’ll definitely notice the difference in your overall confidence and outlook. Until recently I was pretty good about washing my face with a cleanser and maybe occasionally using a daily moisturizer. But I never really had a regular skincare routine. But last month I had a chance to try a new skincare line for men called Tiege Hanley. And I wasn’t really sure what to expect, honestly. But I have to say, after using the product every day for the last 30 days, I’m actually really impressed. And I especially like that it’s sort of an all-in-one skincare system. There’s the daily cleanser, there’s the AM/PM firming serum, then there’s the AM/PM eye cream, there’s the morning facial moisturizer and there’s the bedtime facial moisturizer and then finally there’s the exfoliating scrub. On some level you probably know you need to do all these things for your skin, cleanse, moisturize, exfoliate. These are all good things, but if you don’t know what you’re doing it’s kind of hard to put together your own skin care regimen. And I used to be really sporadic with my skin care but now that I’m using Tiege Hanley, the product line actually helps create structure for my grooming. In the morning I just use the facial wash in the shower and then I get out and after drying off I use the super serum on my face and then add the eye cream and then finally top it off with the daily moisturizer with SPF. Then in the evening I use the facial wash again before bed, dry my face off, add the super serum, add the eye cream under my eyes, and then finally top it off with the evening moisturizer. And the scrub I just use twice a week, I have it in the shower when I remember to use it. Sounds like a lot but honestly it only takes me a couple minutes in the morning and a couple minutes in the evening and it’s a no-brainer. So I’ve actually started to enjoy the routine and I’ve seen an improvement in my skin. It just seems more hydrated, healthier and has more of a glow overall. And I guess it really shouldn’t be a surprise. Because I’ve made a habit of using the regimen everyday, this is really the best I’ve ever taken care of my skin. Tiege Hanley is actually surprisingly affordable too. Since it’s only available online they’re able to cut out the middleman and offer really higher quality products at an amazing price. If you’re interested in experiencing Tiege Hanley, I’ve got a promo code you can use, it’ll save you some money on your first order, and I’ll go ahead and leave that that promo code in the description below. Number three, incorporate physical activity throughout your day. Now of course you’ve heard it before, exercise is good for you, it helps improve your overall health, it helps improve your mood, helps improve your energy level—all these things. If you aren’t in the habit of exercising regularly it can be really really hard to start. I get that, but one thing that can really help and helped me is to actually fundamentally change your motivation for exercise and shift it more towards the immediate feeling and benefits that you get from it, as opposed to thinking about the long-term benefits. I did a whole video on this, so I’ll leave a link to that video in the description if you want to check it out. But the thing is, hitting the gym and working out is not enough. You have to stay active throughout the day. There was a recent study that showed that even if you exercise regularly, if you’re sedentary for most of the day, as in you have an office job, you’re still at increased risk of developing a disease or condition that might kill you prematurely. And one of the ways to fix this is to find ways to de-convenience your life. Think about all the wonderful modern conveniences that exist these days. We used to have to get up to change the TV channel, but now we slouch in our couches with our remote controls. At work instead of walking down the hall or going to another department to tell someone something in person, you might send an IM or an email. And now instead of walking into a bookstore we go on amazon.com and get our books and a lot of other things delivered right to our door, so we never actually have to walk outside. All these things are really helpful, but the end result is that we don’t move around as much. So you’ve got to consciously find ways to be more active throughout the day, you know, walk down the hall to go talk to your coworker instead of sending an email, take the stairs instead of the elevator, maybe stand up and walk around while you’re talking on your phone. And we’re so conditioned to look for shortcuts, maybe the next time you’re going somewhere on foot, you should look for a long cut. Or if you going to a store, park further away in the parking lot. All these little things can help you move more throughout the day. By staying more active throughout the day you get the long-term benefits of exercise in terms of overall health, but you also get the immediate gratification of an elevated mood, clearer thinking and just a better outlook on the whole day. Number four, do a daily mind dump to reset your mental cache. You ever notice when you’re trying to focus and concentrate on something, often your mind will just sort of go to something else, something you have to do? It might be something completely unrelated like remembering to renew your car registration in a month. Is that urgent? Not even close, but still your brain is devoting valuable RAM to it, when you need all the processing power you can muster for the task at hand. When you have to do items floating around in your head it takes up mental energy, even if you’re not thinking about that thing consciously, I think the brain is bothered by that loose end, that action that still needs to be taken or more often than not, the fact that you haven’t figured out what next action needs to happen yet. But if you can capture your to do’s and other stray thoughts that might be weighing you down, it can be tremendously freeing. At the end of the day or maybe at the beginning, make it a habit of jotting down all the little to do’s and thoughts and worries that might be floating around in your head. And the tools you use are totally up to you. You can even use just a regular journal, but for me I use a combination of Evernote for things that are more content-based that I want to refer back to, Trello for action items that are just really straightforward, and finally Google Calendar for more event-based reminders. Part of capturing stuff too is to make sure that you schedule time maybe once a week to actually go through those items, evaluate them and make decisions on how and when you’re going to do them and in what priority. I know that sounds straightforward for things like wash the dog and the power bill, but it’s often the things that are the most nebulous , where you don’t know what the next action is, that actually zap the most mental energy. For those I recommend scheduling a worry recession, so actually set up time on your calendar to devote your undivided attention to the issue. Brainstorm on possible solutions and next steps and then figure out what you’re going to do next. And the beauty of this approach is that it sort of focuses all your potential fear and anxiety about this thing into a discrete time period as opposed to just having this general unease that creeps into your entire day or your week. So if it does pop up in your consciousness you could say, “Ah, nope! Not going to worry about that. I’ve got something scheduled Tuesday 1PM and we’re going to tackle it and figure out next steps.” Even if there are no to-do items that you need to write down, sometimes just writing down your thoughts, especially if they’re upsetting or stressful, can really do wonders in terms of clearing your head and making you feel more focused and better overall. Studies have shown that writing down your thoughts can actually even improve your immune system and surprisingly even improve critical measures of disease in really ill patients. So writing down your thoughts can actually improve your health. And finally, number five, recognize that a full night’s sleep gives you superpowers. Do you ever come across those type A people who almost wear it like a badge of pride that theywork all the time and basically never get any sleep? They may be working a lot, but are they actually producing more because of it? Probably not. More and more productivity experts are recognizing that working more is not the answer. In their fabulous book on The Power of Full Engagement, Tony Schwartz and Jim Loehr argue that managing energy, not time is the key to high performance and personal renewal. If you consistently get less sleep than you need, you’re basically asking your body to perform under suboptimal conditions, and so you’re essentially setting yourself up for failure even before you begin. It’s becoming more and more widely accepted that you get the most creative, most impactful and most meaningful work done when you can achieve a state of flow. That’s that state where you are totally immersed in what you’re doing in the moment, you actually forget about time and space, and you actually have a sense of renewal from what you’re doing instead of feeling tired. I don’t know about you, but when I’m running on less sleep, I have a lot harder time concentrating. Flow is nowhere to be seen. It’s just crankiness, and everything just seems harder than it needs to be. But when I get a full night’s sleep, I feel rested so I’m thinking more clearly, I’m thinking more positively, and I’m thinking more resourcefully. So I feel like I can tackle anything. Building a habit of getting a full night’s rest all the time is easier said than done, especially if you have a variable schedule. But in general it helps to have a specific bedtime goal each night, factoring in the assumption that you’ll probably need another hour after that actually fall asleep. It also helps if you can start minimizing screen time from TV or your phone or tablet or whatever, a few hours before you go to bed and also start dimming the lights to give your body the signal that it’s time to wind down. You only have one body so if you’re not letting yourself recharge with a full night’s rest, no matter what you’re trying to do you’re setting your whole day up to be less than. A full night’s sleep really is a superpower and if you can build the habit of always getting sufficient rest you can actually help level up everything else that you do. Okay, I know this is a lot to take in at once and in general when you’re developing habits you want to start small and not bite off more than you can chew at once. So as a starting point I’d recommend first getting your morning routine set up, really getting that going, and then also setting up your skin care regimen. And if you are interested in Tiege Hanley I’ve got that promo code for you. It will save you a little bit of money. I’ll put that in the description below. Don’t forget if you like this video please give it the old thumbs up below and let me know in the comments what other types of videos you guys want to see. I always love hearing from you guys. So thanks again for watching and I’ll see you soon.