COURSE

The Early Rise Advantage: Skills To Unlock Your Productive Mornings

This 10-day transformative course will guide you through the process of mastering your morning routines. Unlock the benefits of rising early, optimizing your mornings, increasing your overall productivity, and fostering lasting habits for a balanced life.

Clarity Performance Motivation Energy Spiritual Secular Mindfulness Secular Mindfulness Manifestation Visualization Happiness Health & Happiness

Meet your Teacher

Sensei Paul David

Toronto, ON, Canada

Welcome! Sensei Paul is a kids & adult book author, private pilot, jiu-jitsu instructor, musician & former finance project manager. He prefers a science-based approach to focus on these & other areas in his life to stay humble & hungry to evolve. His approach to facilitating guided mediations & courses stems from a combination of strategy and emotion with striving to perceive more and evaluate less. All with the focus to transmit a calming state of mind to his audience in a meaningful yet simple way. He hopes you will join him on this journey of engaging in interaction and self-discovery. As always - It's a great day to be alive!

10 Days

3.0k students

4.8 stars

11 min / day

Clarity

English

Lesson 1

Changing Your Mindset - The First Step Towards Transformation

Today's main objective is to lay the foundation for personal transformation by priming your mind for a transformative journey. We will explore the power of mindset and its impact on our lives. By understanding the difference between a fixed mindset and a growth mindset, we will begin to shift our perspective and open ourselves to new possibilities. The theory for this section states that by embracing a growth mindset and understanding the power of mindset in personal transformation, individuals can unlock their potential, overcome obstacles, and achieve remarkable growth and success.

Lesson 2

Build A Morning Routine - The Victory Hour

Today’s objective is to establish a powerful morning routine based on the 20-20-20 Formula, also known as the Victory Hour. The theory for this section states that establishing a consistent morning routine, such as the Victory Hour, has the potential to positively influence not only your day but also the subsequent weeks and even your life as a whole. By starting your day with purposeful activities and a mindset of growth, you can create a ripple effect of productivity, motivation, and success throughout all aspects of your life.

Lesson 3

Deep Work - The Art Of Immersion

Today’s objective is to eliminate distractions and work efficiently, especially early. The theory for this section states that practicing deep work, characterized by focused and uninterrupted periods of intense concentration, allows you to tap into a state of flow where you can achieve optimal productivity, creativity, and cognitive performance.

Lesson 4

Day Stacking - The Power Of Consistency

Today’s objective is to understand and implement the concept of "Day Stacking," a strategy for achieving consistent, incremental improvement. The theory for this section states that by focusing on creating great days and improving incrementally each day, you can harness the power of consistency to stack these days into exceptional results and achieve mastery in your endeavors.

Lesson 5

Instilling Lasting Change - The Habit Installation Protocol

Today’s objective is to delve into the "Habit Installation Protocol," a systematic approach to forming new habits and replacing unproductive ones. The theory for this section states that by following the Habit Installation Protocol, which involves identifying cues, designing routines, and rewarding yourself, you can effectively create and install new habits that support your goals and lead to long-term behavioral change.

Lesson 6

Deepening Focus - The 90/90/1 Rule

Today’s objective is to sharpen our focus and productivity with the "90/90/1 Rule." : The theory for this section states that investing the first 90 minutes of your workday in deep, uninterrupted work on a single task can lead to enhanced productivity and optimal performance.

Lesson 7

The Power Of Focus - The 60/10 Method

Today’s objective is to further enhance our focus and productivity by introducing another powerful method - the 60/10 Method. The theory for this states that alternating focused work periods with short breaks can enhance productivity and maintain mental focus throughout the day, leading to improved efficiency and reduced burnout.

Lesson 8

Time Mastery - The Weekly Design System

Today's objective is to expand our time management skills to a broader perspective - the entire week! We'll look at the Weekly Design System, a technique for planning and organizing our weeks effectively. The theory for this states that creating a structured weekly routine and planning ahead can increase productivity, ensure better time management, and provide a sense of control over your schedule, leading to greater overall effectiveness and goal attainment.

Lesson 9

Becoming A Lifelong Learner - The 60-Minute Student

Today, we'll focus on an essential element of personal growth: lifelong learning. Our objective is to explore the 60-Minute Student method and understand how dedicating just one hour a day to learning can transform our lives. The theory for this section states the importance of dedicating regular, focused study time to enhance learning and knowledge acquisition. By committing to at least 60 minutes of intentional study each day, you can develop discipline, expand your intellectual horizons, and make steady progress in your educational journey.

Lesson 10

The Power Of Rest - Prioritizing Sleep

Today, we turn our attention to one of the pillars of health, productivity, and overall well-being: Sleep. Our objective is to understand the role of quality sleep in our lives and how to ensure we're getting enough of it. The theory for this section states the essential role of quality sleep in our physical and mental well-being. Adequate sleep rejuvenates the body, enhances cognitive functioning, and supports overall health and vitality, ultimately leading to improved productivity, emotional well-being, and better overall life satisfaction.

4.8 (68)

Recent Reviews

Sherry

December 17, 2025

I really enjoyed this course. My take away is dedication to learning something new. I have always wanted to learn Spanish as our favourite place to vacation is Mexico. I have put it into my morning routine of meditation , a insight timer course and now an app on Spanish. Hola. I have always prioritized sleep and have always been made fun on our girls weekends away of disappearing at night and evening one knows I’ve gone to bed. Being married was a challenge because my husband wanted the room to warm to sleep in and snoring intrupted my sleep. I now have my zen room for sleep and practice nightly and morning routines. My sleep is a priority for my health. Thank you for reinforcing that.

Miss

October 2, 2024

Les stratégies sont intéressantes. Mais dans chaque leçon, la stratégie est nommée, puis elle n'est que répétée plusieurs fois, dans des termes à peine différents à chaque fois. C'est vraiment irritant et ça fait que le contenu pertinent de chaque leçon est très faible. Je me suis même demandé si ce cours n'avait pas été crée par intelligence artificielle....

Felice

July 27, 2024

This course is a baseline for one's well-being in health, work, and personal growth. It's worth repeating again. Thank you for this course.

Mary

July 9, 2024

Already implanting some strategies and seeing great results. Thank you for this course; very well thought out 🙏🏼

Beth

June 30, 2024

Excellent course - this is one of the most comprehensive & actionable courses I’ve listened to on Insight Timer! Thank you for sharing so many foundational life lessons, essential health & wellness approaches, and productivity techniques packaged into an easy-to-follow, clear, concise, and research-backed format. I will listen to this course again so I can keep the ideas & suggestions front & center, build strong daily habits & processes, and, ultimately, achieve my goals & live the kind of life that I yearn for.

Rochelle

June 25, 2024

Great Course!

Cheryl

June 20, 2024

Great series of lessons. Will need to be revisited many times to perfect the art of productivity.

KitKat

May 30, 2024

Such a great course! Thank you. I will implement the learning right away. It's a great day to be alive...😀📚

Bobby

November 13, 2023

🙏

Julia

September 30, 2023

Enjoyed it, thank you.

G3B

September 28, 2023

Thank you for a very comprehensive course with lots of good information. I have learned some new techniques that I will try to incorporate into my lifestyle to make for a happier and healthier life.

Cynthia

September 23, 2023

Excellent! Some things — like Cal Newport’s Deep Work —I have studied in depth ( but fallen away from, alas). Others, like the 60/10 work, offer new insights and I’ll replace my (also mostly unused!) 25/5 “Pomodoro” approach because 60/10 seems more appropriate —and possible! — at this stage in my life. Gratitude… 🙏 for this very comprehensive program. Namaste. 😊

Manuela

August 22, 2023

Very practical. Good tips that you can immediately and progessively implement. I started with the 1 hour me-time in the morning.

Bien

by Sensei Paul David

8 min

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Procrastinating Procrastination

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Harnessing Discipline

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Early Rise Is Wise

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Keep Calm & Carry On

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13 min

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Make Self Trust A Must

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14 min

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• MUSIC

Restoring Restorative Rest

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9 min

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Resolution For Evolution

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Releasing Childhood Confidence

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Awakening Self-Compassion

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