[Music] ayanokoji kotaka is the Masterpiece of the white room and one of the most intelligent characters to ever appear in an anime a lot of people get one thing wrong about aan aoi's character which is that he developed such overwhelming abilities solely due to innate Talent however this is not the case rather it's his methodical approach to daily habits and routine that sets him apart ioi's genetic predisposition merely acted as an additional boost so how exactly would ioi's daily routine for maximum productivity and success look like in real life in this video I will break down aoi's daily routine into practical steps which you can adopt today honestly if you make a commitment to yourself to truly focus and absorb everything this video has to offer you will never look back so let's sit up straight take a deep breath and lock in for the perfect morning routine it is absolutely Cru cral that you get natural light in your eyes within 1 hour after waking up now listen carefully as this will also increase your general level of Education natural light in the morning is so important because of something known as the cortisol pulse once every 24 hours you are going to get a big spike in cortisol which sets your temperature Rhythm your level of alertness and focus and your mood you want that cortisol Spike to happen as early in the day as possible to feel motivated throughout the day and to be able to fall asleep effortlessly in the evening and that's where morning sunlight comes in the picture try to get at least 10 minutes minutes of exposure and if you wake up before the sun rises bright lights will do the trick while you get in your morning sunlight you also have a good opportunity to drink water and take in electrolytes this is such a simple but powerful habit that you should undoubtedly establish in your own routine you already know that upon waking your body is in a state of dehydration after hours of sleep but did you know that just by drinking water on an empty stomach you can increase your metabolic rate by 24% by increasing your metabolic rate you are digesting faster and therefore improving your digestive system in in fact 500 mL of water immediately after waking up has even been proven to increase blood flow and make your skin glow while increasing production of new blood cells however your body needs more than just H2O to maintain proper hydration it relies on certain charged minerals known as electrolytes to regulate the balance of fluids in and out of your cells through a process known as osmosis that's why I recommend infusing your morning water with slices of citrus fruits or a pinch of Himalayan salt now you're ready for physical exercise doing your exercise in the morning is the superior your choice because of multiple reasons for one there is a 25% greater drop in blood pressure at night after morning exercise which activates the parasympathetic nervous system leading to better sleep on top of that you will be way more consistent with your workouts as they are done before other commitments can interfere which exercises you should do in particular depends on your individual goals but if you want some inspiration check out my recent video about Ayano koji's workout routine after that take a cold shower I know the last thing we want to do in the morning is to get in the cold but the key is to start slowly from your legs upwards if you are asking yourself if it's really worth it then let me tell you yes it absolutely is after you take a cold shower there is a long Arc release of dopamine and epinephrine these two neurotransmitters will significantly increase your mood and motivation so exposing yourself to the cold in the morning sets you up for a successful day where you actually feel like doing the hard work keep in mind that it can take 3 to 4 weeks to adjust to a morning routine and that you need to establish an earlier bedtime if you start waking earlier to fit all these activities into your schedule if you don't get enough sleep it can be impossible to make the transition after this morning routine you are ready for everything the day throws at you you now probably either go to school University or to your workplace so you are pretty restricted in what you can do here my only recommendation is to watch my guide on how to focus like Ayan aoji which will help you to finish whatever you are doing faster and better also if you have some free time in your midday you could check out my video on five habits that made Ayano Koji the Masterpiece and pick out what fits in your schedule in the evening it is vital to set the foundations for your next day by eliminating morning decision-making we have a limited amount of willpower and decision-making ability and too many decisions in the Morning Slow us down and drain our brain for the rest of the day concretely that could mean to lay out your outfit for the next day and to pack your lunch in the evening next if you feel like you're not getting tired or if you have missed the cold shower in the morning take a warm bath or shower warm baths showers or even saunas are benefit icial because after the exposure your body temperature Falls below Baseline to cool you off this mimics the body's natural sleep cycle and signals to your brain that it's time to wind down and prepare for restorative sleep moreover ayanokoji would undoubtedly incorporate Yoga Nidra into his evening routine why because of yoga nidra's extremely potent ability to induce a state of deep relaxation which has even been shown to enhance sleep efficiency and increase the duration of slow wave sleep which is essential for physical and mental Rejuvenation also avoid viewing bright light lights and especially bright overhead lights relying on desk lights in the evening will be beneficial for Sleep additionally get in evening sunlight just like in the morning this serves as an anchor point for your inner clock if you are asking yourself how our brain can differentiate between morning and evening sunlight it turns out that it has to do with the particular wavelengths of light that are present in morning versus evening while we are at lights when it is time to go to bed you should keep your room as dark as possible if you can't get your room completely dark eye masks have been shown to be beneficial your sleep time should enable you to do your morning routine while not being sleep deprived however the most important thing to keep in mind is that consistency is everything it is better to always sleep 8 hours than to sometimes sleep 8 hours and sometimes 10 hours if you keep consistent sleep and wake times you synchronize your circadian rhythm which will make the sleep you get more restorative the key is to sleep harder not more lastly I recommend incorporating putting on medical tape on your mouth before sleep if you are sometimes breathing through your mouth because nasal breathing is inherently more efficient and conducive to rest ful sleep and mouth breathing when air passes through the mouth it can create vibrations in the soft tissues of the throat leading to snoring and potential interruptions in Sleep Quality by preventing mouth breathing with medical tape you will experience a reduction in snoring and a more uninterrupted night's rest by the way consider joining my Discord server to access various informational resources such as a list of all the books mentioned in classroom of the elites light novel and to not miss out on the educational events we are planning at the moment [Music]