Do This Every Morning To End Stress, Stop Laziness & Heal The Body | Dr. Rangan Chatterjee
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Thank you!
My 92 year old mom used to wake up early, pray, read, go out in nature, eat a healthy breakfast, and got busy doing all the things she needed to, while the rest of us slept in woke up late and never could finish the things we needed in our day. So it’s been about 10 years now I’m doing the same as her and I noticed I have more energy, I get things done in my day, I’m more relaxed and more productive at work, and my house is in order. I even get to hang out with my hubby 😂😂 and have fun!!
Thank you for this reminder. My parents did the same thing. I used to do it but stopped. I'm going to start back ASAP.
ASAP is NOW👯♀️🥰😇
I'm a single mum I'm a nurse doing a post graduate degree and I'm on the bread line but i get up at 5am do my housework exercise it can be done I just go to bed early!
I wake at 515 am, have a coffee, look at my news feed and at 6am I'm out the door for my 30min run. Cold shower then ready to hit the day running. Never felt better, I'm 58 & feel 25.
THE COLD SHOWERS ARE GOLD
25 what?
@@satansalley6526 IQ
Do u live alone?
@@margaretniall2607 Wrong place for pick ups
Every morning, I start my day with putting on some make-up. Step one, for myself, even if it is just eyeliner and mascara. Then I cook myself breakfast and brew coffee. I do a little bit of stretch work. If something is bothering me, I might journal. Everyone always asks how I'm so positive and happy. Easy, I start the day how I want my day to go.
And I did that for years as a single working mother
FYI I once read that Chinese research found that women who put on makeup had increased immunity! It's not the look of make up but the fact that one is actually touching & massasging one's face during the 'putting on' of the make up & that increases general immunity. So we don't actually need do make up just we can do more facial care! :)
If you just knew how many people your helping with your knowledge, empathy and passion, you would never stop keeping up with your marvelous podcast. Thank you Doctor! ❤
### Key Takeaways from Dr. Rangan Chatterjee's Advice
**Stress Management:**
1. Waking up early can help manage stress by avoiding the accumulation of micro-stresses.
2. A simple 5-minute morning routine, such as the 3M routine (breathing, movement, reading), can significantly reduce stress and enhance well-being.
3. Simplifying daily choices, like meal planning or a uniform wardrobe, can lower stress and improve decision-making.
4. Embracing social friction and reframing negative situations can foster personal growth and emotional regulation.
5. Building relationships and interacting with strangers can boost mood and happiness.
**Sleep Improvement:**
1. Morning exposure to natural light, limiting caffeine later in the day, and winding down before bed can improve sleep quality.
2. Separating work and relaxation spaces helps prepare the brain for sleep.
3. Avoid stimulating activities before bed to enhance sleep readiness.
**Resilience and Well-being:**
1. Incorporating enjoyable activities and hobbies into daily life can build resilience and improve well-being.
2. Learning to say no and prioritizing personal needs over pleasing others are essential for maintaining well-being.
3. Regular breaks, technology-free walks, and aligning daily actions with core values can prevent burnout and boost creativity.
**Movement and Diet:**
1. Regular movement, even brief, can improve energy and mood.
2. Monitoring food intake, avoiding excessive sugar, processed foods, and late-night snacking, can contribute to better health and sleep.
**Addressing Root Causes:**
1. Identifying and addressing the root causes of unhealthy behaviors, like stress, can lead to significant improvements in lifestyle and well-being.
**Challenges in Healthcare:**
1. The current healthcare model often focuses on symptoms rather than underlying causes due to systemic constraints.
2. Integrating lifestyle advice and patient-centered approaches in medical consultations can empower patients to take control of their health.
Thank you very much for this.
@@Smaffs59 my pleasure
Thank you, much appreciated.
Thank you!!! 🙏
Thank you 🙏🙏🙏
I love your authenticity Rangan, you have such a big talent to pass the message in so easy but very captivating way. Thank you, stay yourself ❤
I found it necessary to do this all my life. I called it time in my own head . I've done this since my 20s now I'm 51. In my 30s I got up at 1:00 am to be to work at 3:00am I worked as a baker , necessary to have more hours in the day . I help my grandma with her needs the last 17 years of her life . I had three boys in school and sports, and in this time I made a health lunch. I worked in donut shop were my lunch was free. If I didn't take this time for myself,I wouldn't have the capacity to hand the days stress. I got 27,000 steps a day . Without this time I feared I would have been short with the people I love that depend on me . Your video is spot on and how my life was possible.😊
I wholeheartedly agree that this is a tenant of success. A morning routine that includes meditation, grounding, exercise and quiet time to think and have a healthy devotional. I think we need a couple hours to do things that get us into our parasympathetic nervous system. Vagus nerve exercises are most helpful, too.
*tenet
Thank you Dr Chatterjee! This is the best podcast yet!! I've learned ssoo much! Don't listen to people complaining about it being too long, they need to listen to it in intervals, prioritize they're time better. Keep up the good work Dr Chatterjee your awesome!!
This really makes sense. Better than any reasoning I’ve encountered in the last 10 years of self development. I counted roughly 6 stressors in the first 15 minutes of my mornings alarm clock going off. All reactions to life vs creating my life.
I traveled across America in the late 1980's. I didn't have a schedule, or a job. But I quickly found my natural body wake and sleep routine. Yes, I am a night owl.
I totally agree with getting up early is so good and having time for yourself but remember some people like myself have a sleep condition called delayed body clock which is imy DNA so it's frustrating when health experts advise everyone to get up early we must remember some of us have genetic problems
Including me..😒
take melatonin 2h pior to sleep
9:25, he never says to do the early thing he did! He says pick your time. He picked 5, because his son woke up at 5:30, when he was young. The 5 was merely earlier than that! It was so he had time to himself.
It helps if you listen, really pay attention to what is being said…otherwise you miss the heart of what was said, being fixated in on something that was a non-issue…if you listened.
@@Alphacentauri819 well said!
He also spoke generally, not to every single person with every single condition.
Ty for the reminder. All of us are doing the best we can with the cards we are dealt. As for the person scolding you, I hope you ignore them.
MY FAVORITE AND NR 1 PODCASTS FOR ME PERSONALY. IT'S HUGE HELP IN MY LIFE THIS DR, HIS PODCASTS AND HIS INPUT ! THANK YOU VERY MUCH INDEED DR. CHATTERJEE. YOU'RE DEFINETLY MY SALVATION AND STAR.
There’s a great term for this: “allostatic load”. All the little challenges to the nervous system pile up until the load tips us into varying degrees of anger, anxiety or depression. All of those are the nervous system’s response to stress (threat). Long exhale breathing can really help in those small moments of the day. ❤
Thanks for the alostatic load 😘
Have a great day
Every single person in the world needs to hear your words Dr Chatterjee. Thank you.
I definely find I have more energy, creativity and optimism in the morning. I love everything at 5 am ! By 3pm the day is starting to wear me down. Thats when I go for a walk, then dinner and maybe some Netflix or reading.....Early to bed for a good nights sleep. I am semi retired so its easy to optimize my day.
When I worked out of the home I always walked at "lunch" time and snacked at "coffee time"
No anymore Netflix ,news in the morning for me !✌️🙏🌈💫😇✨❤️Thank you Dr Chatterjee🙏
People of all ages have never had so much access to free resources and online content to manage their busy life - but levels of anxiety are still high. People create their own stress, even if it’s just by wasting their time scrolling through heavily filtered photos and videos of other people’s lives when they could be doing something for themselves or the people they care about.
I love, when I go to a restaurant, to ask the waiter to ask the chef to choose my meal (within reason, like meatless) and it’s always good. Love reducing choices. And feel empathy is the best tool to use while driving. No sense fussing over someone’s poor driving or mistake. Absolutely agree that those interactions with strangers or people we see on a semi regular regular basis brings joy. It’s often hard to get a person to maintain or even allow eye contact, but when they do it’s really lovely. I’m very shy, but I force myself to say hello to a few people each day.
Love this podcasts. Keep them coming and I don't mind if they are 3 or 4 hours long. Free advice to live longer and do better. ❤️💙
Ķ0l
"making everyone a hero" -- i like it : )
❤ Love, light, and positive pure energy to all. ❤ Thank you for the tools to help me navigate through this human experience! Your podcast is one of my favorites 😍 be well 👍 ❤
Excellent episode and podcast! I def heard this in pieces and still feel it has some life changing information for those who are able to take away even smalls lessons from this talk. I’ve personally been practicing some of this in my life but the importance of prioritizing and making this a regular practice is something I would like to focus on.
Dr. Rangan is fantastic at being genuine and sharing a message like it is. His ability to be kind and yet provide helpful advice is so rare and refreshing. ❤
British always get around to the kettle on the boil and I’m glad.
This video may have saved my life. If you knew my story of working 4pm to 12am for 25 years, the early riser was my enemy .
Just your first words, I knew this was going to be a truth spoken ❤ Thank you ❤
Ditch the phone emails get a cuppa and smile at my cat.....
I have been following you a long time and I want to thank you for changing my life for tbe better. You are a super human and I hope you are blessed abundantly x
Stop on man, last Friday I was at my best ever at sharing my love with others. now I feel on Monday, ultra overwhelmed.. Monday I woke with a major anxiety of being over awed. I’ve let things slide into bigger issues. How can I be flying one day and the next overwhelmed. Gosh I hate it..
Yes there’s lots to be GLAD ABOUT. But there’s other stuff dragging me back down.. I hope to live with inner peace on of a regular basis. Thanks for sharing. X
Minute 7:35 - 8:07 That said it in a nutshell for me. Thank you Dr. Chatterjee...🙏🌼
muslims wake up early for our first prayer we are also told that that time of the morning is the most productive and to stay awake and make use of it. love your channel. Allah bless you with everything good
It would be helpful if these episodes were shorter. Hard to reduce overall screen time with 3 hour episodes.
JAJAJAJAJA I'M DYING JAJAJAJA
I usually just listen while doing mindless work like dishes
Think more positively you’re the one in control of the pause. Be grateful that we have access to such helpful insights regardless of how long, from someone who has worked hard to and taken time to share. Mindset is important.
I absolutely agree. I didn't even start it because I saw it was 2.5hs. It went into my watch later which I will probably never get to. Way to long. People are busier then ever and attention span has decreased. Like to see a graph of how far % of people got through this. I thank him for taking the time but I'm thinking maybe more condense shorter vids will reach more people in need.
Time stamps would be helpful, too!
I've yet to meet a creative, lateral thinking G.P.😊
I’ve watch this channel a lot.
Many wonderful episodes. This is one of your best. Thank You.
I wish I was a calmer more centered mother - my kids had such chaos done I was not. They are now struggling twenty somethings with anxiety, depression, overwhelm and now I’m trying to tell them about Dr Chattergee❤
I love how long your episodes are!! I could hear you talk all day long. You have so much wisdom, and you explain it wonderfully. Thank you for the best podcast ever! And thank you for wonderful books also ❤
Thank you, as always, for your wisdom! ❤
Sometimes "laziness" is burnout, functional freeze, deep depression...
Hi Rangan, I don't want to be rude like some others on here, however, it would be appreciated if you could time stamp your videos. The long format is excellent, however, it is very useful to be able to skip to certain parts easily. Thanks for the effort you put in to these topics!
I just don't have the time to listen to 2 3/4 hours of this show. I'm not saying it's not a great show or that it's unworthy of my time, what I'm saying is I just don't HAVE that kind of time. Is it at all possible after you record the entire show to carve out 10 to 15 minute snippets of particular subjects, points or ideas, so those of us who just simply don't have the time to listen to the entire thing, don't miss it all? It really is that or nothing, and I cannot be the only person who feels this way.
Getting to early makes a huge difference. ❤
Spot on! 👍
Loved this video!
Great info! Thanks 🧠💥💪🏽👍🏾
Thank you You are appreciated more than you know
This is fantastic, thank you!
Dr. C, This was an awesome video, full of wonderful wisdom. I think you are a lovely person. Thank you
It's great podcast. I love everything you are telling 😊
Love your talks. 🙂
Your interviews and videos like this one are very important. Im also looking forward to getting your book.
This is such a precious, practical and life changing advice !! ❤thank you ❤
Thank you, doctor ❤
I will follow my plan according to your plan ❤😊 💫
So many wise words. I am becoming more and more aware..Thank you doctor🙏 Love it💞
Thank you for sharing this, It is life changing 🙏🏾
I love your first story, and the easy morning routine. This is definitely achievable and it builds momentum👍
Thank you Dr. Rang for your helpful and educational programme.
God Bless You In Everything!
Your efforts are Blessing All. So happy I discovered, 'Doctor in the House'. Thank you, Rangan. :)
I have to say that I am so motivated to make some changes now and even implemented some while watching this pod cast off and on. Thank you so much for your wisdom! What an awesome talk 🙏🏼♥️🌟✨
Gems of wisdom. Thank you! ❤
The stories we tell ourselves create our reality.
🎉😊❤You are giving us such a gift, the gift of you!! You're a blessing !!! Thank you from my ❤️🎉 All the best for you and your family!!! 🎉
Not that I don't want to re-watch this video but after about 1 hour, I noticed that I miss to take notes about so many tips and tricks he mentioned. Would be nice to have a summary of these tips and ticks. For example, the respiration 3,4,5 or the 5 minutes routines. This video is packed with so many gems I can't enumerate them now. :)
I’m glad I clicked on your video. And I agree we have too many options. To simplify sounds good to me right now
Rangan you are so genuine and clear with your messages. Our health care system needs to be proactive and not reactive, like your good self.
Love my dose of Dr C.
He s a beautiful soul.
🤲🏽💎🥰
As always excellent content Ranjan. I agree with your micro stress’s analogy. I have had my fair set of challenges with working all over the world, long-term caring for my wife who has HD and bringing up a family. Micro stresses vs Micro joys has been my winning formula, i.e. cortisol vs oxytocin. I have tried to balance every micro stress with a micro joy (that can be anything that takes a minute more, I could list endless examples). The challenge is that the metabolic rate of oxytocin is higher than cortisol which stays in our system longer than oxytocin. So ideally, we need to have more micro joys (your point in the podcast). I decided to write this after you bravely read the critique you got from one lady, and I get her point, it is for real. If podcasters occasionally had ordinary folk on who are not famous but winning in the game of life you may find it might sit well with audience as they will be listening to someone who is living their reality but finding a way. I would happily do that chat with you. Keep up the good work sir.
"The greatest prison you will ever live inside is the prison you create in your own mind". 🙏
Having worked full time with 2 children I didn’t want to leave to exercise or take any more time away after work.
I know how difficult it is, but the benefits from getting up earlier were so enormous managing my day, and more specifically my stress, that I did it until my children were grown.
I would get up at 4 am, ideally have 2 blissful hours to myself to prepare for the day, go for a walk etc and then head to work at 6:30. If I didn’t get up my days never seemed to go as well without the early morning calm.
GREAT, TERRIFIC, BRILLIANT, BEAUTIFUL video/podcast=THANK YOU!!!!
This Doc is awesome❤❤
Meditating, doing box or grounding tecnique type of breathing and being spiritual after waking up helps me have a great day I observed 🤔
Now that I think about it after finishing this video, ever since I started meditating and doing breathing techniques Ive been thinking clearly throughout the day and i snap less ... 🍃
Interesting 😮
This video is so long!! Please can you chunk it down? To listen to it all would negatively impact my sleep or waking hours! Thank you Rangen
Hi Rangan, your work is inspirational. Thank you for sharing the knowledge. Would you consider making Shorts for the highlights of the long videos or slightly shorter versions. :)
paint the picture well that helps us relate ty.
Have been waking up at 4:30am now for almost five years! I do an intense a circuit/hiit type workout! Energizes me for the rest of the day.
How late do you sleep?
Plz timestamp ur videos
It drags so long with a bunch of extra unnecessary blah blah
When is their time to listen to 3 hours of you repeating yourself over and over and over it’s a good message but please three hours?
I got a lot out of this. Listened while working and paused to take notes on the ah ha moments that I want to try. Eat the meat and spit out the bones people. (Take what you need and disregard what you dont.) Listen when you can for however long you can.
getting a good night sleep is priority
2hours and 49 minutes!!! I understand why you wake up at 5am...Probably you could try and learn to summarize and we canm all sleep a little longer? 😅
There’s always one - did anyone force you to listen 😏
Hmmm - not being able to use the internet in the mornings (power cuts / wifi down - common here) is a huge stress! I have an online business. And seeing good results releases all the dopamine. Not opening my laptop first thing (at 5am) kills me! LATER, I go outside and enjoy the land and animals, I run, later. First comes work, because work is a pleasure. My work is in my laptop. When I used to work in hospitals 20 years ago - that, having to give up my time to commute to a hospital, be stuck there all day, that was stress. As was school, being stuck in a classroom when I didn't want to be there. That needs addressing for kids.
Dont worry about what other people think about your choices because then every time you have a choice you will get stressed.
I listen to these videos. We don't have to look at the screen
How are patients getting to see you so regularly, every few weeks…. Can’t be NHS…
Private clinic
Two min reading could be quotes Bob Marley, John Lennon, Budda, Tesla, short poem .
That’s one of the reasons I don’t really watch tv or netflix as often
What is the minimalist footwear company you recommend and your discount code please? Thanks in advance!
Microstressor 3: jarring ads disrupting the video.
Videos like these are way too valuable to watch without TH-cam premium. The only subscription that’s totally worth it.
Hi all
❤❤❤
❤
Does anyone know what his 3 choice of podcast are?
I would love to get up early. But I dont have the discipline. I am an addict of the night.
Waking up early can be good, IF you can go to bed early enough. When you're in the situation that you can't get to bed in time, it's an obvious problem.
infinite choice...why dating apps don't work!
If...I get up early is it OK to take a nap at the beginning as I get a Routine going???
I struggle to get early cause I wake up in the night and can't get back to sleep 😢
"Laziness" is individually defined. I wouldn't want your "rat-race" life. Your know youre not happy. You just want more snd more, otherwise you wouldn't be doing what you're doing.
Doc, what’s up with this older re uploaded content?
Can’t imagine that this was his idea at all.
Can someone summarize. I can‘t listen to 3 hours.