Conquer the day before it conquers you


“For a man to conquer himself is the first and noblest of all victories.” ~Plato

THOUGHT FOR THE DAY: Conquer the day before the day conquers you.

I have not always been a morning person. But somewhere along my journey in life, I learned a powerful principle.  

If I woke up and did a workout and some prayer and/or some meditation before work started, I had a lot more energy and focus to face the day.  

Beat the sun up. Get up early. Get some movement in. Meditate in silence or with a meditation app. Listen to motivational audio on youtube etc.   Doing this first thing in the morning has the power to totally transform your life. Learn the power of your morning routine.  

I was reminded of another principle as well. And that is doing your hardest task first. I think Brian Tracy talked about it in his book Eat that Frog.  

I know for me I am at my best in the morning after I have done my morning routine. But I also know my main energy and productive block for work is also high in the morning.   When are you at your best?  

I know I also get work done in sprints. What works well for me is to work for say 25 to 35 minutes and then take a long 15 to 20-minute break.  

Another kind of motivation can come from doing the following: Take a 10-minute walk, take a hot shower or bath, do some Wim Hoff breathing.   Ever notice you have great ideas in the shower?  

Doing one of the top three activities helps you relax which can bring a certain focus to your day.   In summary:  

  1. Get up early and beat the sun up. Workout or meditate.
  2. Do your hardest task first thing in the morning.
  3. Do work in short sprints and then take a little break.

  Which one of these tips will you implement this week? I would love to hear about it. Reply and let me know.   From Coach Matt

1) I am discovering what brings me joy.
2) When I open my heart, my mind is free.
3) I can accept love today.

Share the Matt’s Motivational Monday love:

1) Support Matt’s Motivational Monday here
2) Or share this e-mail with a friend who might need some motivation or encouragement this day! 

Excellence is a habit…


QUOTE OF THE DAY: “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” ~Aristotle

THOUGHT FOR THE DAY: It has been said that being excellent is doing a lot of little things really well.  And that can mean having some really good habits in place in your life. 

For instance, the night before every workout I always lay out my clothes, my shoes, my socks, and everything else I need.  This makes it that much easier to just wake up in the morning and change into my clothes to go workout.  That might seem small.  But doing this over and over again has become an essential habit in my life that I have mastered.

What small things in your life could you master?  

I also recently started to prepare the 10 ingredients in my morning smoothie into a small cup beforehand, so all I have to do is dump it into the smoothie when I make it.  Genius right? 

What if you surprised yourself with your ability to conquer your problem by breaking it down into small doable parts? What if you surprised yourself with your own rare and brute strength? What if you surprised yourself and found that you had what it took to face that giant impossible problem? What if you surprised yourself and did that thing that scares you most? What if you took the risk and it paid off? What if you surprised yourself with the strength to go through the most difficult and hardest parts of your life? What if you surprised yourself with the gift of showing up and just being there for another person? What if you surprised yourself and took the next step in your recovery process from your addiction? What if you surprised yourself today?

SONG OF THE DAY: Today is the Day Song from Fearless Motivation 


1) Today is a new day.
2) Each moment is a fresh new moment for me.
3) I feel joy and contentment in this moment right now.
4) I have peace and inner joy.
5) Today I will listen to my body and give it what it needs.
6) I will make healthy choices today in my steps and in the ways I fuel my body.
7) I will drink lots of water today.
8) I am grateful for this moment and find joy in it.
9) I am thankful for this day.
10)I live fully in the present moment.


From Coach Matt

Motivational Goodness…



“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.” ― Lao Tzu

THOUGHT FOR THE DAY:  I have a few favorite quotes that I like to return to from time to time.  This was one that came up for me today. 
  I will now share some general ideas that I think are relevant.  Sometimes I feel like a motivational content aggregator.  I see things on Facebook and listen to motivational and inspirational things throughout the week, and sometimes I just collect them and share them with you in this email format. 

As I was thinking about motivational things, I came up with the following:

You are unique and special and can offer something unique and special to this world.

Let your light shine!  

Go out there into the world and shine your light.

Do not worry so much.    Worry is a polluted stream that runs through your brain. It drowns hope and optimism and kills faith. Worry is interest paid on trouble that never happens.  

Invest in yourself, work on yourself, set some goals.  

“The only person that can stop you from reaching your goals is you.”~ Jackie Joyner-Kersee  

What are you going to do with your one and only precious life?   “Look before you leap. So look. But do not look for too long. Do not look into the void of uncertainty trying to predict each and every possible outcome, to evaluate every possible mistake, to prevent each possible failure. Look for the opportunity to leap, and leap faster than your fear can grab you. Leap before you talk yourself out of it, before you convince yourself to set up a temporary camp that turns into a permanent delay on your journey into your own heart.” ~Vironika Tugaleva  

You can do anything you put your mind to!

To be bombarded with doubt is human nature… but don’t let it get the best of you. Instead, change your mindset and let it help you reevaluate your capabilities and understanding about yourself. Don’t let your fears eat up your dreams, you may end up regretting it…

After reading that, I hope it helps you and gives you some motivation to be your best self.  If you feel so moved by it go ahead and click here to donate and support Matt’s Motivational Monday.   

1) You can do anything you put your mind to.
2) You are special and you are loved.
3) You already have everything within you to reach your goals. 
4) I know, love, and trust myself today.
5) I am terrific just the way I am!
6) I believe in myself today.

Life itself is a big miracle…


“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” ― Albert Einstein

THOUGHT FOR THE DAY: Let’s live this day as if everything was a miracle.  The human body is a miracle.  The way our eyes see color is a miracle.  The fact that we have life and exist today is a miracle.  The sounds we hear with our ears are a miracle and the delicious food we can taste with our mouths is a miracle.  Every breath is a miracle.  A hug is a miracle.  Human touch is a miracle.  I could go on but you get the idea right? 

Here are some guided meditations on Insight Timer I have been enjoying. 

Affirmations For An Abundant Life – Noami Goodlet 

You Are the Beloved – Maria Gullo

So, on this amazing Monday, on this cherished gift of a Monday, let’s be kind to others.  Let’s see the miracles all around us every day.  I know life is a mix of good and bad and sometimes ugly.  Let’s choose to see the good in life.  And acknowledge the other stuff too.  Today is another amazing opportunity to change someone else’s life.  Today is a great day to lead others into the life you want to live by example.  Life is so short.  Let’s find time to meditate, to exercise, to take care of ourselves and our bodies and keep sharing the love to other people.  Let’s be the way-showers and the love-givers in this world.  Monday let’s do this day with joy!

And one final thought for the day from Brian Johnson via Optimize Me:

Today I want to focus on some wisdom from Robert Emmons (the world’s leading researcher on the science of gratitude) and his great book Gratitude Works!   He tells us: “I believe that gratitude is the best approach to life. When life is going well, it allows us to celebrate and magnify the goodness. When life is going badly, it provides a perspective by which we can view life in its entirety and not be overwhelmed by temporary experiences. And this is what grateful people do. They have learned to transform adversity into opportunity no matter what happens, to see existence itself as a gift.”   Gratitude.   When life is going well, it helps us AMPLIFY the awesome.   When life isn’t going so well, it helps us gain perspective to navigate the temporary adversity.   In all scenarios, it helps us “see existence itself as a gift.


1) I am open to miracles in my life
2) I am open to love
3) I am open to transformation

Share the Matt’s Motivational Monday love:

1) Support Matt’s Motivational Monday here
2) Or share this with a friend who might need some motivation or encouragement this day! 

Affirmations 101


Affirmations are our mental vitamins, providing the supplementary positive thoughts we need to balance the barrage of negative events and thoughts we experience daily.”
~ Tia Walker

THOUGHT FOR THE DAY: A quick google search reveals that we have over 6,000 individual thoughts on an average day.  You might have wondered why I include affirmations at the end of every Matt’s Motivational Monday email I send out. 

I think today’s quote of the day sums it up nicely. 

The thoughts we think are very powerful.  You can fill your headspace up with a lot of different things.  If you fill it up with positive affirmations, then they just seem to get into your head and seep into your soul.  If you repeat them throughout the day, they act as a kind of resetting of your mind. 

Have you found that using affirmations has helped you have a more positive mindset?

I have definitely had days where an affirmation or series of words helps me to stay focused or just has a healthy effect within me. 

Here is a good article on this subject:

Here is a song that I listened to this morning that had some cool lyrics:  
Cuebrick feat. IIVES – Kingdom Of Fire (New Horizons 2019 Anthem)

Happy Monday!

From Coach Matt

1) By being myself and doing what I love, I make a significant contribution to life.
2) I am following the natural rhythm of my energy.
3) I choose to see the greatness within me.