Five years ago, I hated myself and my life so much that I would often consider driving off the Coronado bridge into the ocean.
Luckily, I never had the courage to shift my steering wheel those precious few inches to the right …
Instead, I managed to crawl my way out of a deep depression, build a 7-figure business, achieve the body of my dreams, and create an amazing relationship with my beautiful girlfriend.
Looking back, I accomplished this goal by incorporating only a small handful of activities into my daily life.
Even though I practice these habits for more than 10 minutes a day, they can be practiced for as long or short a time period as you want.
All you need is a timer, a piece of paper, a pencil, and a motivated attitude.
Here are 4 habits that can change your life in only 600 seconds a day.
1. Get into state (minutes 1–2)
For the first two minutes of your 600-second life transformation, you are going to do something known as priming or getting into state.
All you are going to do is set a 2-minute timer, pick a “Pumpy” song that gets you fired up, and then jump around, shake your body out, and get yourself into a positive and powerful posture until the timer rings.
Studies have shown that people practicing good posture feel more confident in their own abilities and more certain of positive outcomes.
In fact, a study conducted by researchers at Colombia and Harvard University found that sitting or standing in a “Power Position” for only two minutes can increase your Testosterone levels by more than 20%!
Researchers also noticed a significant decrease in the amount of cortisol (the primary stress hormone) present in test subjects, indicating that proper posture can actually reduce stress and anxiety surrounding specific tasks.
And these results were recorded after only 2-minutes!
Once the timer rings, it’s time to move on to habit #2.
2. Write down 5 things you are grateful for (minutes 2–4)
Daily gratitude has a whole slew of positive benefits in your life.
Here are just a few (you can find all of the studies corroborating these claims by clicking here)
- Increase your happiness levels by 10% (this is the same increase you’d experience from doubling your income)
- Become more likeable
- Break negative habits
- Cure insomnia
- Rapidly increase energy levels and vitality
- Reduce envy and jealousy
- Increase career success
- And the best part?
It only takes 2 minutes a day to successfully practice this powerful habit.
Once you have primed yourself and gotten into peak state, take 2 minutes to write down 5 things you are grateful for every single morning.
It will change your life.
3. Affirm your awesomeness (minute #5)
I know that affirmations sound like a steaming load of new age bull crap …
But they aren’t.
In fact, psychologists and neuroscientists have conducted several studies using FMRI’s and other brain imaging technology that has shown a significant benefit to positive self-talk.
Affirmations literally rewire your brain to be more future-oriented and optimistic.
So, part of your 600-second daily transformation is going to be affirming the crap out of your awesomeness.
Set a timer for 60 seconds, get in front a mirror, pick one affirmation and recite it while looking yourself in the eye.
A few of my favorites are:
- Life is happening for me not to me
- Every day in every way I’m getting better and better
- I am a strong grounded man
- I’ve got this
- I will succeed
- I love myself and my life
Pick something that works for you and really get into it for those 60 seconds.
Then, once you’re done, it’s time to move on to the last habit.
4. Meditate (minutes 6–10)
For the final five minutes of your morning, you are going to sit down, shut up, and simply “Be”.
Although the scientific community needs to further evaluated the direct link between meditation and productivity, several studies like this one, conducted at a Fortune 100 company, show a very clear link between a regular meditation practice and increased productivity at work.
The reason for this is simple.
Meditation is proven to help: (source)
- Lower blood pressure
- Alleviate symptoms of insomnia
- Reduce depression and anxiety
- Reduce pain
- Reduce symptoms of IBS
- Aid in smoking cessation
- Oh, did I mention that it has also been shown to rebuild grey matter?
I recommend that you eventually begin meditating for 15 minutes a day or longer, but, for the sake of this question, five minutes is more than enough to change your life.
There you go! A simple and proven strategy for changing your life in only 10 minutes a day.
I promise you that if you do this 600-second battle plan for the next 30 days, your life will change.
So give it a go and let me know how you feel!
Andrew Ferebee, the founder of, is a 3x Amazon best-selling author and host of a top-ranked podcast with 4.5 million downloads. He’s interviewed 400+ top experts like T. Harv Eker, Robert Greene, Steve Harvey, Grant Cardone, Bob Proctor and Gary Vaynerchuck to help men reach higher levels of success, freedom, and fulfillment.
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