A Navy Seal’s Morning Routine To Stay Focused & Feel Great All Day

Every day, you wake up with a frontal cortex fully charged with willpower (provided you are getting plenty of good, quality sleep!). How you apply that willpower over the course of the day can largely be affected by that first 30 minutes of your morning.

Here’s one way someone might start her day: You wake up, and while still in bed, reach for your smartphone and start scrolling through email. Then do a quick social media scan, check the Instagram and Facebook posts, and then maybe you check out a news site or two. Finally you get out of bed, go make coffee, flip on the TV, and eat a high-sugar breakfast while you watch a morning talk show.

While you do all this, you also warily try to make decisions about what you need to get done during the day. This energy spent on weighing decisions directly drains your willpower reserves. Also, you scold yourself for not having exercised the day before, further exhausting your willpower reserves. You then shower, dress, and hit the morning traffic.

I have a better option for you. Below is an outline I developed while serving in Iraq, in 2004. Despite the environmental stress that comes with being in a combat zone, I was able to start my day energized, focused, and feeling great, with a full reservoir of willpower to spend on the decisions and actions I needed to survive and accomplish my mission as a Navy SEAL leader during wartime. Here are the six steps to developing and following this power ritual:

1. Find a calm space.

Each morning, wake up and go to a place where you can be alone and settle into a space of sacred silence. This space is ideally separate from your bedroom but can be any place where you have privacy.

2. Hydrate to fuel your body.

Start your day by drinking a glass of fresh, filtered water.

3. Take just a few minutes to reflect. 

Think about your personal ethos and establish positivity through gratitude. Use your journal for this and reflect on questions like these:

  • What and for whom am I grateful for?
  • What am I excited about and looking forward to doing today?
  • What is my purpose and do my plans for today connect me to it?
  • Who can I reach out to and serve, or thank, today?

4. Focus on your breathing for at least five minutes.

I recommend my technique of box breathing. This is a discipline I teach at my SEALFIT Academy. It is a practice of deep diaphragmatic breathing, meant to be done in a quiet and controlled setting. To put it simply, you inhale for a count of five, hold for a count of five, exhale for five, and then hold your breath again for a count of five.

5. Mindfully move your body.

I recommend doing a few sun salutations, moving with the breath, or taking a brisk walk on which you remain internally focused.

6. Close the session by “dirt diving” your day. 

Review your plan for the day, make any final adjustments, and then visualize yourself going through all the major, important actions planned for the day and dominating each. This prepares your mind for winning.

Now that your internal prep is complete, you are ready to move out. For some of you this will be to have a healthy, paleo-style breakfast, to head to the gym for a workout, or to get the kids off to school. In all cases you are prepared for battle with this morning ritual.

This simple ritual is designed to fit into as little as 20 minutes. If you have more time, great, you could expand the yoga practice to an hour or more. But even if you spend just five or ten minutes and do it consistently each and every day, the results will be life-changing. Sound appealing? There’s no reason you can’t start now.

Photo Credit: Getty Images

KimA Navy Seal’s Morning Routine To Stay Focused & Feel Great All Day
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‘The best kept secret in the Navy’ — The elite boat commandos supporting Navy SEALs



Most Americans know of the elite sailors who serve on Navy SEAL teams, but there is another group of quiet professionals backing them up when they need a heavily-armed ride into or out of combat.

Special Warfare Combatant-craft Crewman, better known as SWCC, serve on high-speed attack boats that can effectively patrol rivers and coastal regions around the world. Tracing their lineage back to the PT boats of World War II and combatant craft of Vietnam, SWCC (pronounced “Swick”) operators today are mostly known for their skills at inserting and extracting Navy SEAL teams.

Read more: http://www.wearethemighty.com/us-navy-swcc-2015-09#ixzz3mOowSRKW

Kim‘The best kept secret in the Navy’ — The elite boat commandos supporting Navy SEALs
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A Navy SEAL’s Perspective On The Economic Impact of Leadership — Forbes

I cover leadership and marketing for entrepreneurs.

I am by no means perfect and have learned many hard leadership lessons over the years. I have learned many of those lessons as a Navy SEAL in combat and even more over the past ten years helping run our digital marketing agency. One of the most impactful things I have learned is that a leader’s behavior has a direct economic impact on the organizations they run.

As a leader, continually developing our emotional intelligence is critical to moving people in a desired direction and taking collective action towards achieving common goals. A few months ago I wrote an article about the aspects of emotional intelligence required for effective leadership. Now I would like to expand on this subject and talk more specifically about how our behavior as leaders impacts the ultimate success of our organizations.

Here are eight ways that a leader’s behavior impacts the bottom line.

Calm is contagious. As is panic. Staying calm under pressure is an absolute requirement for effective leadership. The team responds to the behavior of its leadership. If managers and leaders fold under pressure so will everyone else. If you can’t stay calm, you won’t think or communicate clearly. Panic leads to misinformation, reactive behavior and poor decision-making which has a direct impact on efficiency and profitability. When we stay calm, we can project confidence and make the necessary adjustments with the best information at hand.

Integrity as a guiding principle. It’s quite common to see integrity as a core value or guiding principle for an organization. Living it every day is a different story and requires constant self-reflection. Integrity won’t exist in any organization or team unless it is blatantly and consistently practiced at the top. Every transaction, decision, strategy and communication must be laced with integrity in order for it to become a cultural foundation. When a leader does not act with integrity, neither will the team, which puts the company at financial risk.

Consistency is key. This may be one of the toughest aspects of leadership. Everything we do is under the close watchful eye of our teams. Communication must be consistent. We have to follow the policies we put in place more closely than anyone. If we run around acting like we have multiple personality disorder, the entire structure of the organization becomes fragile which inhibits forward progress.

Trust is a must. Studies show that productivity, income and profits are directly negatively or positively impacted dependent on the levels of trust within a company. Studies also show that only 49% of employees feel that senior management have their best interests in mind and only 28% believe that CEOs are a credible source of information. When trust is low, it places a hidden tax on every transaction, communication and decision bringing speed down and costs up. By contract, high-trust organization operate on a dividend. A performance multiplier that increases speed and decreases cost.

Empathy shows compassion. As leaders, we have to learn to control our emotions but also have a balance of compassion for people at all levels. This goes back to having good emotional intelligence and showing our human side every now and then. It’s a delicate balance. Emotional competencies are not innate talents but rather learned capabilities that must be developed and practiced to achieve higher levels of performance. When the team feels protected, they will be more connected which leads to greater self-discipline, collaboration, insight and collective action toward common goals.

Be the example. Don’t just lead by example, be the example. Inside and outside of the office. Great leaders live the vision and values of the company on a daily basis.

Protect the team. A great general once said, “You cannot manage people into combat, they must be led.” Sometimes our teams need more leadership than management. It’s our responsibility to make the team feel safe and supported, stay calm under pressure, provide resources and remove obstacles. When the team feels protected, they will stay calm and focused on the mission.

Communication is like oxygen. Like Navy SEALs, any high performance team must have exemplary communication to be successful. Good communication is the cornerstone for any relationship to flourish, overcome adversity and ultimately to survive long-term. Don’t be afraid to over-communicate. Redundancy is imperative. When an organization’s internal communications are poor, it erodes trust which impacts performance.

As leaders, we make a conscious decision to lead well or not. To pursue perfection or not. To always be improving or not. Our behavior does impact our companies’ bottom line. It’s up to us whether that impact is positive or negative.

Follow Brent Gleeson on Twitter at @BrentGleeson or view his website at www.brentgleesonspeaker.com.

KimA Navy SEAL’s Perspective On The Economic Impact of Leadership — Forbes
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9/11 — Never Forget!



We pause today to reflect on the significance of this important anniversary, and we recognize the strength and resiliency of the 9/11 families. Today is their day and we will never forget.

The NSW community has been in the fight from the beginning and we expect it will be fore some time. In this spirit, we exist to support the NSW Family’s needs and we are staged to meet their future needs.

Let’s be ready and God bless the families of 9/11 today.

Kim9/11 — Never Forget!
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Kristen & Megan in NYC to Support the SEAL-NSW Family Foundation, Promote September 10 Event

Megan and Kristen appeared on Wall Street Journal TV and CNBC’s Squawk Box this week to discuss what the SEAL-NSW Family Foundation does the SEAL children and families. The Foundation will hold its first New York City gala dinner and fundraiser on September 10 at Pier Sixty.

Here are the links to the stories:



KimKristen & Megan in NYC to Support the SEAL-NSW Family Foundation, Promote September 10 Event
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