You wake up. Check your phone. Rush to get ready. Grab coffee and run out the door.
By 10 AM, you’re already stressed, reactive, and behind on everything.
Sound familiar?
You’re starting every day in survival mode instead of creation mode.
There’s a simple 10-minute morning routine that completely changes this pattern.
When you do it consistently, you’ll feel calmer, more focused, and surprisingly – lose weight more easily.
The Morning Power Window
The first few minutes after you wake up are the most powerful time of your entire day.
Your brain is still in a relaxed, receptive state.
Your subconscious mind is wide open to new programming.
Your nervous system hasn’t been hijacked by the day’s stresses yet.
This is your daily opportunity to set the tone for everything that follows.
Jon Gabriel discovered that people who do a 10-minute morning visualization routine not only feel better all day – they naturally make healthier choices without trying.
Why Most Mornings Sabotage Your Day
When you start your day checking your phone, reading news, or rushing around, you’re immediately putting your brain into reactive mode.
Your nervous system gets activated.
Stress hormones start flowing.
Your mind gets scattered across a dozen different priorities.
By the time you sit down to work, you’re already exhausted – and it’s only 9 AM.
Jon calls these “exhausted, stressed-out” periods the times when most overeating occurs. When you’re depleted, you automatically reach for food to try to regain energy and calm.
Starting your day in stress mode sets you up for afternoon crashes, evening binges, and constant hunger.
The SMART Mode Morning Solution
Instead of beginning your day in chaos, Jon discovered you can start in what he calls “SMART Mode” – a calm, focused brain state that sets you up for success.
SMART Mode is the same state your brain enters right before sleep.
It’s deeply relaxed but alert.
Your subconscious mind becomes incredibly receptive to positive programming.
When you spend 10 minutes in SMART Mode each morning, something magical happens: you start the day centered, focused, and aligned with your goals instead of scattered and reactive.
Jon’s 10-Minute Morning Routine
Here’s the exact routine Jon used during his transformation, broken down step by step:
Minutes 1-5: Enter SMART Mode
- Sit somewhere quiet and comfortable
- Close your eyes and breathe deeply
- Focus on relaxing your entire body
- Let your mind settle into a calm, meditative state
- Don’t worry about “doing it perfectly” – just relax
Minute 5.5: Visualize Your Ideal Body (30 seconds)
- See yourself in your perfect, healthy body
- Make the image as vivid and detailed as possible
- Feel what it’s like to be in that body
- Say to yourself: “THIS IS ME”
Minutes 6-8: Generate Positive Emotions (2 minutes)
- Practice gratitude for what you have
- Feel love radiating from your heart
- Experience appreciation for your life
- Let these positive emotions fill your entire being
Minute 8.5: Visualize Your Day (30 seconds)
- See your day unfolding exactly as you want it to
- Imagine yourself making healthy choices effortlessly
- Picture yourself feeling calm and focused
- Visualize accomplishing your most important goals
Minute 9: Visualize Your Future (30 seconds)
- See yourself weeks, months, and years from now
- Living a happy, successful, fulfilling life
- In your ideal body and perfect health
- Achieving everything you desire
Minute 9.5: Ask for Guidance (30 seconds)
- If it feels right to you, ask for help from whatever higher power you believe in
- Request support for your transformation and life goals
- Feel connected to something greater than yourself
Minute 10: Integration
- Take a few deep breaths
- Gently open your eyes
- Carry this calm, centered feeling into your day
What Happens When You Do This Daily
Jon promises you’ll be amazed at how different you feel after just 10 minutes:
Immediately: You’ll feel calmer, more centered, and focused
Within hours: Daily events that used to bother you will slide off you like water off a duck’s back
Within days: You’ll have more energy and enthusiasm for life
Within weeks: You’ll notice you’re making healthier choices without forcing yourself
Within months: This routine becomes the foundation for transforming any area of your life
The Neurological Magic
Why does this simple routine work so powerfully?
SMART Mode reduces cortisol – the stress hormone that triggers fat storage and constant hunger
Visualization creates new neural pathways – literally rewiring your brain to support your goals
Positive emotions flood your system with feel-good chemicals – reducing the need to seek them in food
Future focus activates your reticular activating system – the part of your brain that notices opportunities aligned with your goals
Consistent timing trains your nervous system – creating a foundation of calm that carries through your entire day
The Evening Binge Connection
Here’s something most people don’t realize: how you start your morning directly affects your evening eating.
When you begin the day scattered and stressed, you end the day exhausted and depleted.
That’s when you’re most likely to overeat or binge.
But when you start the day centered and aligned, you maintain that stability throughout the day.
Evening becomes a time of satisfaction rather than desperate hunger.
Jon noticed that people who skip their morning routine are much more likely to struggle with food in the evening.
The morning sets the energetic tone for the entire 24-hour cycle.
Why Morning is Better Than Evening
You might be thinking: “Why not just do this at night before bed?”
While evening visualization is powerful (and Jon recommends that too), morning has unique advantages:
- Your mind is fresh and uncluttered by the day’s experiences
- You can flush out accumulated stress from the previous day
- You start proactively rather than reactively
- You have more energy to focus and visualize clearly
- You set the intention for the coming day
As Jon says: “The more of your life you can live in the morning, the better.“
Creating Your Sacred Morning Space
For this routine to work consistently, you need:
- Same time every day – preferably as soon as you wake up
- Same location – create a dedicated space if possible
- No interruptions – unplug the phone, tell family you’re not available
- Comfortable seating – chair, cushion, or bed is fine
- 10 minutes earlier bedtime – to make up for the extra morning time
The key is consistency.
Even if you can only manage 5 minutes some days, do something every single morning.
The Compound Effect
Just like compound interest in investing, this morning routine creates compound results in your life.
Each day builds on the previous day.
Each week reinforces the positive neural pathways.
Each month deepens your ability to stay centered and make aligned choices.
After several months, Jon says you’ll have “a powerful mechanism in place for changing and improving any aspect of your life that you desire.”
The morning routine doesn’t just help with weight loss – it becomes the foundation for transforming everything.
Start Tomorrow Morning
You don’t need any special equipment, apps, or training to begin.
Tomorrow morning, before you check your phone or do anything else:
- Sit quietly for 10 minutes
- Follow Jon’s simple routine outlined above
- Notice how you feel afterward
- Pay attention to your choices throughout the day
- Repeat for a week and observe the changes
Remember: You’re not trying to perfect a complex technique. You’re simply giving yourself 10 minutes of calm, focused intention before the world demands your attention.
The Life-Changing Habit
Jon describes this as potentially the most important habit you can develop. Not just for weight loss, but for everything.
“Once you have made the morning session a habit,” he says, “you’ll have a powerful mechanism in place for changing and improving any aspect of your life that you desire.”
Weight loss becomes natural when your days begin with alignment instead of chaos.
Your morning routine sets the energetic template for everything that follows.
Make those 10 minutes count.
thegabrielmethod.com (Article Sourced Website)
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