THE LIFE CHANGING

MORNING RITUAL
FOR BUSY
ENTREPRENEURS

Dan Luca * The Life Changing Morning Ritual * Page 1

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Rituals are part of our everyday life.

They are used in all areas of our existence in order to simplify the sequence
of actions needed to be taken in order to reach a desired outcome.
We may have a ritual for setting the table for dinner, a ritual for studying, a
ritual before giving a speech, a ritual before the big game, and so on
Many of us have reached the conclusion that its easier to nd out what is
working and then keep repeating these steps in a precise sequence, in order
to get the same desired results.
Rituals give us predictability and allow us to increase the results/eort ratio
because, as Aristotle said: We are what we repeatedly do. Excellence, then, is
not an act, but a habit.
The Morning Ritual that I am sharing with you in this Special Reportis the
outcome of more than 5 years of helping busy entrepreneurs build worldclass businesses while having great personal lives.
All the items in this ritual have passed the test of time and relevance, but
more important, all of these practices are easy to put into practice and
deliver results in just a few short days.

Wake up & LIVE!

Dan

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YOU CANT TEACH OTHERS WHAT YOU KNOW,

YOU CAN ONLY TEACH THEM WHAT YOU ARE
This is my life long credo that allows me to be fully in alignment
and walk my talk

Dan Luca * The Life Changing Morning Ritual * Page 3

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THE 8 STEPS OF
THE LIFE CHANGING
MORNING RITUAL
The Life Changing Morning Ritual is comprised of the following steps:
1.
2.
3.
4.
5.
6.
7.
8.

Gratitude for a Fresh Day (3 minutes)

The Hawaiian Meditation (7 minutes)
High Intensity Interval Training TABATA Exercise (4 minutes)
Shower Learning (10 minutes)
The Best Breakfast in the World - Blueberry Smoothie (7 minutes)
Journaling (5 minutes)
The Goal of the Day (10 minutes)
The Relationship Enhancing Note (5 minutes)

This ritual takes only 51 minutes to perform from start to nish.

For each of the steps in this report, Ill answer these questions:
-

What is each step?

Why is it great?
What is the best way to practice it?
When & Where?
What are some common pitfalls and remedies?

We are now at the starting point. Are you ready? Lets Begin!

Dan Luca * The Life Changing Morning Ritual * Page 4

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STEP 1
MORNING GRATITUDE
3 MINUTES
What is this?
Its a practice that sets the tone for the day. Its a fast and easy way to put
yourself in a great state in the rst few minutes of the day.
Why is it great?
Gratitude has the benet of releasing the oxytocin hormone that counters
any anxiety released hormones, such as cortisol(also known as the stress
hormone)
So, how are you going to do this?What are you going to write about?
All you have to do is take 2 minutes and start writing all the things that you
are grateful for
You can use the phrase: I am so grateful that
The topics of your gratitude can include:
health, spouse, children, money, clients, parents, friends, knowledge and
things less obvious such as
hot water, food, a shelter, a bed, clothes to wear, your eyesight, your ability
to walk, the fact that you live in a peaceful country, that you have the
freedom of speech and the freedom to pursue your dreams.
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The best time and place to do this is:

While you brush your teeth. You read and feel the things you consider to be
the most important for you and your life.
Possible pitfalls & remedies:
You might forget to do this: its not the case if you write 8-12 items on a list
and stick it on the bathroom mirror.
Exercise:
Please take 2 minutes and write down at least 8 things that you are grateful
for right now:

1. _____________________________________________________________________________
2. _____________________________________________________________________________
3. _____________________________________________________________________________
4. _____________________________________________________________________________
5. _____________________________________________________________________________
6. _____________________________________________________________________________
7. _____________________________________________________________________________
8. _____________________________________________________________________________

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STEP 2
THE HAWAIIAN MEDITATION
7 MINUTES
What is this?
Meditation, as I see it, is about quieting the mind and becoming aware of the
present.
Mind has the strange habit of being either in the past or in the future, and
almost never in the present.But the body is always in the present,
so,becoming aware of the breathing is an easy way to stay in thehere and
now. After trying many types of meditation practices, I came to the
conclusion that the simplest and most eective is The HoOponopono
meditation.
Dr. Hew Len teachesHoOponoponowhich is the ancient Hawaiian system of
healing, problem solving and transformation. You can read in detail about
this system in the book Zero Limits.
Why is it great?
This is a very powerful technique that has broughtpeace and healingto me
and to many others.Its a great way to start the day, to clear all that is
incomplete over the night and to start fresh and energised.
Just as we shower on the outside,we need an internal shower to cleanse
anxieties, frustrations, stress and leave our body, mind and heart refreshed
and ready for a great day.
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How do you do this?

1. Relaxwith eyes closed -you dont need to be in a meditation position, its
ok to sit up with the back straight. You can even sit in a chair.
2. Inhalethrough your nose gently while counting
(Count in your mind 1-2-3-4-5-6-7)
3. Holdyour breath for seven seconds
(Count in your mind 1-2-3-4-5-6-7)
4. Exhaleout of your mouth for a count of seven
(Count in your mind 1-2-3-4-5-6-7)
5. Holdyour breath for seven seconds
(Count in your mind 1-2-3-4-5-6-7)
6. Do this forseven minutes
7. Slowlyopen your eyesand notice how clear and balanced you feel!
Possible pitfalls & remedies
falling asleep: if it happens dont worry, you just need more sleep. Plan to
get at least an extra half an hour of sleep tonight.
abundant thoughts coming to mind: keep counting, because in this way you
will keep your mind from wandering.
no greatimprovements or aha moments after the rst sessions: it takes a
few sittings to relax and quiet the mind. Give it time and your eorts will be
rewarded.

Dan Luca * The Life Changing Morning Ritual * Page 8

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STEP 3
HIIT TABATA EXERCISE
4 MINUTES
What is this?
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a
team of researchers from the National Institute of Fitness and Sports in
Tokyo. The findings were used to train the Japanese Olympic team.
Why is it great?
Tabata and his team conducted research on two groups of athletes:
- one group trained at a moderate intensity level while
- the other group trained at a high intensity level.
The moderate intensity group worked out five days a week for a total of
six weeks; each workout lasted one hour.

Thehigh intensitygroup worked out four days a week for six weeks;
each workout lasted four minutes and 20 seconds (with 10 seconds of rest
in between each set).
The results:
Group onehad increased their aerobic system (cardiovascular),but showed
little or no results for their anaerobic system (muscle).

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Group twothat performed the TABATA workout showed much more increase
in their aerobic system than group one,and increased their anaerobic system
by 28 percent.
In conclusion,high intensity interval traininghas more impact on both the
aerobic and anaerobic systems.
But the trick to getting all these benets is the level of intensity. Youll know if
you are at the right intensity level if you feelnauseous, you're seeing stars or
youre sucking wind.
How can you do this the proper way?
The Tabata workout lasts only four minutes, but is one of the longest four
minutes you'll ever live.
The structure of the program is this:
Workout hard for 20 seconds
Rest for 10 seconds
Dan Luca * The Life Changing Morning Ritual * Page 10
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 Complete eight rounds

The exercises that I suggest to you, are the ones that I have found to be very
eective andwill give you a full body workout and will be easy to practice at
home.
1. Run in place for 20 sec / rest for 10 sec
2. Jumping jacks for 20 sec / rest for 10 sec
3. Jumping squats for 20 sec / rest for 10 sec
4. Push ups for 20 sec / rest for 10 sec
5. Bicycle crunches for 20 sec / rest for 10 sec
6. Burpees for 20 sec / rest for 10 sec
7. Mason twists for 20 sec / rest for 10 sec
8. Mountain Climbers for 20 sec / rest for 10 sec
The greatest thing with this kind of workout is that you can start without any
prior trainingbecause you do less reps of each exercise and you build up
from there.
And even when you become advanced, you can increase the intensity and do
more reps in the same amount of time.The amazing thing is that even if you
are a beginner or super-advanced, it takes the same amount of time.
Possible pitfalls & remedies
You might nd it hard at the beginning: do as much as you can of each
exercise,you will develop endurance in a few days and you will improve
very quickly from that point on.
Also check out the Quick 4 app. It features a countdown timer for each
exercise and it keeps you on track almost like a personal trainer. Make sure
you also watch the YouTube video with detailed explanations; search also for
Quick 4.

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STEP 4
SHOWER LEARNING
10 MINUTES
What is this?
Its an ingenious way to use your limited time in the morning in a more
productive way.
In this case, its about having a bluetooth speaker in your shower,so that you
can listen to audiobooks, TED talks or anything else while you shower.
Why is it great?
This is truly great because you can sync it with your smartphone and, while
your body gets refreshed,the mind can receive great nourishment right from
the beginning of the day.
How can you do this?
Its quite easy: go online atamazon.comand order it.Just search for:
EcoXgear ECOXBT
As a side disclaimer, I am not getting any commission on any product that I
am recommending.
So, you can hang it in the shower, using the hook that it comes with.It works
on batteries so you dont have to worry about being close to an outlet.

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You can take it with you on your vacation as its fully waterproof and crashproof.Just keep you smartphone lled with great audiobooks and your
morning shower will become a learning experience.
It works with iPhone and Android also.
Here are 4 audiobooks that I recommend you listen to, if you are not sure
what would be a good place to start: (not getting anything out of this,
either)

1. Tony Robbins - Get the Edge

2. Jim Rohn - The Art of Exceptional Living
3. Napoleon Hill - The Master Keys to Success
4. Stephen Covey - The 8th Habit
Possible pitfalls & remedies:
You dont want to be in there forever, so keep track of your time and dont
get carried away.
You dont have anything great to play - make sure you have your playlist
ready every morning.

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STEP 5
THE BLUEBERRY BREAKFAST
10 MINUTES
What is this?
This breakfast is a smoothie. Why? Because its fast, its nutritious and
delicious!
Its the best breakfast you can have in the morning so that you get your
optimal dose of antioxidants and nutrients for an entire day. Its not the
breakfast of champions, but its the daily breakfast of an MD, Phd with more
than 30 years of clinical nutrition experience.
Why is it great?
This great guys name is Dr. Greger - a physician, author, and internationally
recognised speaker on nutrition, food safety, and public health issues.He is
a founding member of the American College of Lifestyle Medicine, and is
licensed as a general practitioner specialising in clinical nutrition. He is the
founder ofnutritionfacts.org a website with more than 1 million visitors a
month.

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How can you make this great breakfast? Use these ingredients:

A cup of unsweetened soy milk

A half a cup of frozen blueberries
The pulp of a nice ripe Mexican mango
A tablespoon of ground ax seeds
A palmful of bulk white tea leaves
A teaspoon of gooseberry powder

You can get all of these from a good supermarket, a Whole Foods Market or
your local health food store or online atamazon.com
Put all the ingredients in a blender and mix them - youll get approximately
17 ounces of smoothie.
Please also watch the video that Dr. Greger made on this topic from his
website: nutritionfacts.org and search for:A better breakfast.

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STEP 6
JOURNALING
5 MINUTES
What is this?
Its the easiest way to stay connected to your true self, to the best version of
yourself.
Why is it great?
This is great because, as you probably already know, all the resources that
you need are inside of you. Turn your attention inwards and nd the
signicance for everything you do.
Journaling might also be called the act of thinking in writing.
A few years back I heard a quote that I still remember every time I see my
journal:Great ideas will visit you only once. Youd better capture them, or
youll loose them.
How can you practice this?
Answer these questions in a nice journal. My absolute favorite is Moleskin. If
you are not yet a fan, you should try it

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The 5 life changing questions that you should answer each day are:
1. What would I dare to do if I knew I could not fail?
2. What am I assuming about whats possible and impossible?
3. What hill am I willing to die on?
4. What brings me joy and fullment?
5. What revolution do I want to lead?
Possible pitfalls & remedies:
Writers block: thats why I included the 5 questions, so you dont have to
come up with the right questions o the top of your head each morning
at 5:45 AM.
Lack of Preparation: make sure you have your journal and your pen ready
and have a quiet place to write.
Not knowing whether to journal by hand or journal on the computer. Based
on experience, most people nd that it is muchbetter to write by hand
rather than type on a computeras you engage much more with the
process. Its ok at the computer or other device, but please give handwriting
a try rst.

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STEP 7
THE GOAL OF THE DAY
10 MINUTES
What is this?
Its an extreme way of prioritising a busy entrepreneurs agenda. Instead of
working in a lot of small chunks, on a lot of projects, work on one chunk of
the most important project for the whole day.
Why is this practice great?
Single focused minds tend to win the game every time. Do the most
important step rst. Forget everything else. Single focused days have
changed my last months. My productivity exploded and the quality of my
work went through the roof.
How do you nd the most important goal of the day?
Make a list of 5 goals that you want to achieve today. Put them on a blank
sheet of paper on a grid.
Take each goal and compare it with each of the others. Each time you
compare them, ask yourself: If I have to accomplish only one goal today,
which of these two will it be? Write the one that wins down on the grid. For
example, when comparing #1 vs. #2 - if the most important is #2, write #2
in the corresponding white square.

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 After youve compared all the goals, add up the number of times each one
has appeared, and the one which appeared most often, is your one goal for
the day. (see picture)
Sanity check after you nd the Goal of the Day. Ask these questions:
1. If today were the last day of my life, would I want to do what I am about to
do today?If the answer is YES, go on. (Steve Jobs asked himself this question
every day.)
2. Would I want to call my best friend at the end of the day and brag about
this accomplishment?
3. Will this goal count 5 years from now?
4. What advice would X" (mentor) give me on accomplishing this goal?
5. How could I reach this goal for today if I worked for only 1 hour?
6. What is a completely dierent way of achieving this goal?
Possible pitfalls & remedies:
Pressing matters to attend to: Its quite interesting, but when you work
consistently on your no.1 priority, you have way fewer res to put out. So,
this is a remedy in itself.
Dan Luca * The Life Changing Morning Ritual * Page 19
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STEP 8
THE RELATIONSHIP
ENHANCEMENT NOTE
5 MINUTES
What is this?
Its an easy and simple way of upgrading your relationship; a distinct gesture
of appreciation at the beginning of the day that can really light things up in a
couple.
Why is it great?
It is awesome because you only need 5 minutes (or less) to write a great
note.
Do some soul searching and write something from the heart, write
something that will brighten your spouses day, write something that will
bring a smile to the face of your loved one.
Im sure that you know how great it is to feel the love of your most important
person in your life. You feel invincible! This is why doing this for someone
else is a great relationship enhancer!

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How can you write this note?

You dont need to become a card writer for Hallmark. You dont even need to
become a part-time writer. Its enough to choose from the questions that I
will give you and answer them from your heart. Thats it!
Here are some questions that you can answer and put them in the
note:
- What compliment have you never made to your spouse?
- What is one trait of your partner that you are glad the he/she has, because
you lack it?
- In what way has your spouse pleasantly surprised you in the last days? Why
do you appreciate that?
- What compliment would you like to receive from your spouse? So that you
can oer it rst
or if you like something more straightforward, you can use one of these:
- You inspire me
- I love to hear you laugh
- You are my biggest treasure; I feel rich every day!
- Your gorgeous smile can lighten up my darkest day
- You amaze me with your
- You light up my life
- You have a beautiful soul
- You are lovely in so many ways
- I am the luckiest man alive when you hold my hand
- I have butteries in my stomach when you say my name
- I love you not only for what you are, but for what I am when I am with you

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Possible pitfalls & remedies:

Out of inspiration: Write more than one note on theinspired days and
keep them for thelow inspirationdays.
You stop writing because your spouse is not writing back to you: If you are
willing to wait for a few more days, you will see some changes in your
spouses behavior. But this is not the purpose of this practice. Do it because
it makes you feel great and because you can show daily appreciation for the
person youve chosen to be your spouse.
You are reluctant to repeat some of the greatest hits from the previous
days or weeks, you seek only new stu: A belief is carved into our minds
after many repetitions. So, actually, you are doing your spouse a favour by
repeating some of the ones that had great impact on him or her. You
rearm that you really believe that and it makes you feel grateful, often.

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51 MINUTES
You are now at the end of theLife Changing Morning Ritual and you have
spent only 51 minutes in the process!
If you add an extra 1 minute between each step as an on-ramp and oramp you still have spent less than 60 minutes 58 to be accurate!
1. Gratitude for a Fresh Day (3 minutes)
- transition (1 minute)
2. The Hawaiian Meditation (7 minutes)
- transition (1 minute)
3. TABATA Exercise (4 minutes)
- transition (1 minute)
4. Shower Learning (10 minutes)
- transition (1 minute)
5. Breakfast - Blueberry Smoothie (7 minutes)
- transition (1 minute)
6. Journaling (5 minutes)
- transition (1 minute)
7. The Goal of the Day (10 minutes)
- transition (1 minute)
8. Relationship Note (5minutes)

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Now, do you want to make everything even easier and more predictable?
You might think that its hard to remember all these steps, the sequence, the
timing its nearly impossible to get it right and stick to this routinebut
This is why, I am happy to tell you that you can now delegate all the time
keeping and sequence remembering to a virtual assistant.
Its an app that is called Seconds for iOS and Android.

It really is awesome because you set this routine in the software and you just
press play after you wake up. After that, all you have to do is keep up with
the timer, as the steps are being counted to zero.
You do need to prepare everything before going to bed at night, but other
than that, your rst hour every morning is pure joy and outstanding results.
I even created a sequence with the Morning Ritual, so all you have to do is
download the pro version of Seconds on your phone, and import the le
below.

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This is the link with the programmed sequence:

http://www.intervaltimer.com/timers/5571832
(again, not making any commission, just for the added value that it brings to
you)
If you dont want to pay extra, you can still use it as a desktop app.
Thats it!
You are ready for a great morning and an excellent day!
Wake up & LIVE!
Dan

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