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TOP 1% WOMAN ROUTINE: how to stay productive, healthy + disciplined — Transcript

by Michaela Bento · 3,957 words · 569 segments · language en · Watch on YouTube

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0:00What if I told you that the difference
0:01between feeling like you're just
0:03surviving your days versus absolutely
0:05thriving comes down to a few simple
0:07habits? Today, I'm testing the exact
0:10routine that top 1% of women use on
0:13their days off. And I'm going to be
0:14brutally honest about whether it
0:16actually works. We're talking brain
0:18dumps, strategic planning, and the
0:20science of productivity. If you've ever
0:22felt like you're just getting through
0:23your days instead of designing the life
0:25you actually want, this video is for
0:27you. Let's see if these habits can
0:29actually transform how I feel about
0:30myself and my life.
0:33[Music]
1:08Good morning, you guys. So, the first
1:10part of this routine is called a brain
1:12dump. And it honestly kind of makes
1:14sense because I don't know if I'm the
1:15only one, but sometimes I wake up in the
1:17morning and I just get this anxious,
1:19overwhelming feeling of everything that
1:21I have to do. It's just all kind of in
1:23my brain and I haven't written it down
1:25on paper yet. So, it kind of makes sense
1:27how this is like the number one step of
1:29the routine is you literally wake up,
1:31get your journal out, and then just
1:32start to brain dump. Because what
1:34research says is that when we
1:35externalize our thoughts onto paper, we
1:38literally reduce our mental load and
1:39also our decision fatigue. If you think
1:41of your brain as a computer, if you have
1:43too many tabs on, that's just going to
1:45naturally slow the computer down. So, it
1:47kind of makes sense. If you have too
1:49much going on in your mind, you're not
1:50going to be able to function properly,
1:51and you're not going to be able to act
1:53and pursue your highest potential. So,
1:55right now, I'm going to write down every
1:56single task, every single thought, and
1:58every single worry that is currently
2:00cluttering my mind. And I mean literally
2:02everything as small as texting a friend
2:04back to actually like the more serious
2:06tasks that I have to do today in my
2:07appointments and stuff. And I'm not
2:08going to judge myself when it comes down
2:10to writing all of this down right now
2:12because that's the whole point of a
2:13brain dump is to make it messy, to make
2:15it kind of chaotic, unorganized. It
2:17doesn't matter. Just as long as you're
2:19getting all of your thoughts, your
2:20worries down onto a sheet of paper and
2:22getting it out from your brain onto the
2:24paper. That is what this is about. So,
2:26don't try to make it aesthetic. Don't
2:28try to make it organized. We're going to
2:29organize it in a sec. So, let's get all
2:32of this from up here down to on here.
2:35[Music]
2:48That was actually genuinely so
2:50therapeutic. Look at my little brain
2:52dump. That was all in my mind. Those
2:55were just thoughts circulating like, "Oh
2:56my god, I need to do that. I need to go
2:58here. I need to pick up that." I feel so
3:00much clearer just doing that. I don't
3:01know why I don't do this every day
3:03because I'm always like, "Oh, everything
3:04needs to be aesthetic when I write down
3:05my to-do list." But like a brain dump, I
3:07feel like is so needed before you even
3:09make a to-do list for the day. Here's
3:10when it gets interesting because for
3:12this routine, we are not making a
3:14traditional to-do list. We're going to
3:16use something called the Eisenhower
3:19matrix or Eisenhower matrix. I don't
3:21know how to pronounce it properly, which
3:22is kind of like a to-do list, but it
3:24categorizes things a lot better so your
3:27mind can process it easier. So, I'm
3:29going to show you guys exactly how that
3:30works and looks. This would be my first
3:32time actually doing this exact method,
3:34so I'm excited to try it out today.
3:37[Music]
3:45Okay, so this divides everything into
3:47four categories for your to-do list.
3:50Urgent and important, not urgent but
3:52important, urgent but not important, and
3:55not urgent and not important. And
3:57supposedly the magic happens here when
3:59you realize that most of us spend our
4:01time in the urgent but not important
4:03category. Responding to other people's
4:05priorities instead of our own. So this
4:07is such a helpful way to design your day
4:10so that you could start with this
4:12category and then move your way through.
4:14And then as the day goes on, you will
4:16get less stressed and less stressed as
4:18you continue to dwindle down the to-dos
4:21since they become less important. So
4:23let's fill this out right now for the
4:24first time ever. I'm really really
4:26excited.
4:28[Music]
4:43Okay, I just completed the full thing
4:46and oh my goodness, I am going to
4:48probably start doing this every single
4:49day cuz this genuinely just puts
4:51everything out on paper to me and my
4:53brain can see this in such like a put
4:55together way where now I'm like, "Okay,
4:57start here and work my way down that
4:58way." My brain does not feel cluttered
5:00anymore. And studies show that this can
5:02reduce decision fatigue by 30%. which
5:05means I'm actually saving my mental
5:07energy for what actually matters cuz I
5:09feel like I always have such a hard time
5:11kind of doing that and allocating my
5:13energy. So, this is amazing. My urgent
5:15things that I have to do today since
5:17it's like my day off is my bank
5:18appointment and then I'm canceling my
5:20membership somewhere. This is the best
5:21thing ever. Highly would recommend
5:23trying it. I already feel light as a
5:25feather. Let's get our day really
5:26started now that we have a plan. So,
5:28part of my top 1% women routine is being
5:30very intentional on how I show up and
5:31not just in my habits, but in the little
5:33details as well. And for me, that
5:34includes actually keeping my photos
5:36aligned with how I felt in the moment
5:37while taking them. Cuz if I'm feeling
5:39myself, I want my photos to turn out
5:40good and look good. So, this is a selfie
5:42that I took earlier today. I already
5:43liked it. The energy was there. I felt
5:45good about myself, but the lighting was
5:46just a little bit flat and it didn't
5:47fully reflect how I wanted the photo to
5:49look. So, what I'm going to do right now
5:50is open face up, which I use as a
5:52professional photo polishing tool, not
5:54to change how I look, but kind of just
5:55refine what's already there and make it
5:57better. So, I'm going to start with
5:58impressions. And I always keep it super
6:00light, usually just level one or two so
6:02it's very natural, just to balance out
6:03the photo and bring back some dimension.
6:05And then I'll go into skin and not to
6:06blur or mask anything, but just to kind
6:08of gently even out the image so it looks
6:09clean and well lit. Kind of just like
6:11adjusting the lighting in real life. As
6:12you can see, there's so many options
6:13here on what you could do. I'm think I'm
6:14going to go with glowing because
6:16obviously the lighting is not doing that
6:17for me in this photo. And you can even
6:19add little freckles to the photo. You
6:21could give yourself a little tan.
6:22Sometimes I'll add just the smallest
6:24touch of makeup cuz a lot of the times I
6:25feel like my mascara just doesn't do
6:26justice on camera. I love adding
6:28eyelashes. If you're too lazy to do like
6:30full glam, you can just add it on, which
6:32is fun. The pro tools are really what
6:33makes it feel more natural and
6:34intentional. You can also go into the
6:36hair and see what you would look like
6:37with different hair colors, which I
6:39think that is so cool. I can just
6:40lighten up my hair. Like that's what I
6:42would look like if I was blonde, which
6:43is insane. So cool just to see in case
6:44you're like on the fence about dying
6:45your hair. I'm even just going to add a
6:46little blush. There we go. So, this is
6:48the before and that is the after. As you
6:50can see, it just really brightens my
6:51face up. Looks like I had a ring light
6:52on me. If you guys want to try this out
6:53for yourself, you could try the Face App
6:55Pro Tool with a 7-day free trial. So you
6:57guys can click the link in my
6:58description or just scan the QR code
6:59here that's on the screen to download
7:00Face App today and test it out for
7:02yourself. Thank you so much to Face App
7:03for sponsoring this portion of the
7:05video. Okay guys, I just got all ready
7:07to go and work out. It is freezing
7:10outside. It is the first time that the
7:12temperatures have dropped below zero and
7:14this just all of a sudden happened right
7:16after Christmas. We weren't even getting
7:18that cold of weather until literally
7:20just a couple days ago and then all of a
7:22sudden our weather started getting
7:23freezing and it might snow soon. So, I'm
7:25like, "Oh, great. How it's happening
7:27after Christmas when the whole point of
7:28snow was to be before Christmas." Little
7:30disappointing. But anyways, I haven't
7:32done like an outdoor workout in so long,
7:35just because the weather has been rainy
7:37during the winter, especially. The sun
7:38literally just came out. When the sun
7:40comes out, that is my sign to go and do
7:42a nice run, but I know it's really good
7:44for cardiovascular health. And I
7:46actually have an aura ring to like track
7:48my heartbeats and stuff and my steps and
7:50my length of the run and everything.
7:51When I was younger, fun fact, I used to
7:53be really, really into running. I used
7:54to do track. Also, I played soccer
7:56basically my whole life. I feel like
7:57I've always had pretty good cardio, but
7:59in the past few years, especially after
8:00quitting soccer and everything. My
8:02running game is not good. I run for like
8:042 minutes and I'm out of breath. So, I'm
8:06just going to keep a steady pace outside
8:08today and not going to make the run too
8:10long. But, there is like these
8:12endorphins that release in my body,
8:14specifically when I run that make me
8:16feel so amazing and good. If you are a
8:18busy person, working out is probably the
8:21last thing on your list and it's
8:22probably the first thing you're going to
8:24skip if you're super busy. But if you
8:26make time to work out or just move your
8:28body for 10 minutes a day, it can make
8:30such a big impact. When we work out,
8:32there's something in our brains that
8:33release called BDNF, which is brain
8:36derived neurotropic factor. And you
8:38could kind of think about this as like a
8:40fertilizer for your brain cells. It
8:42literally helps you grow new neurons and
8:44it also strengthens the connection
8:46between them. And this isn't even about
8:47looking good or being healthy. Of
8:49course, those are amazing benefits of
8:50working out. But scientifically, this is
8:52also about upgrading your cognitive
8:54function for better memory, sharper
8:56focus, improve mood, enhanced
8:58decision-m. So, a 20 to 30 minute
9:00workout doesn't just prep your body for
9:02the day, but it also primes your brain
9:04for success. So, anyways, with all that
9:06to say, let's go do this freaking
9:07workout, get our body moving, and
9:09improve the brain function up here.
9:14[Music]
9:24Right now, my brain is flooding with
9:26endorphins, natural mood elevators that
9:28are literally more powerful than
9:29morphine. My preffrontal cortex is
9:32getting increased blood flow, which
9:33means better decision-making and focus
9:35for the rest of my day. Research shows
9:37that people who exercise in the morning
9:39make 23% better food choices throughout
9:42the day. Every minute of this run is
9:44setting me up for success in ways I
9:45can't even see yet.
9:49[Music]
10:07[Music]
10:13Okay, so that brings us to part three,
10:15which is self-care. This isn't just
10:17pampering. This is all strategic
10:19self-care backed by science. So, I'm
10:21starting off with dry brushing, which
10:23increases blood circulation by up to 30%
10:26and stimulates my lymphatic system to
10:28help eliminate toxins. But here's what's
10:30really happening. I'm activating my
10:32parasympathetic nervous system, which is
10:34my body's rest and digest mode, which
10:37reduces cortisol and promotes healing. I
10:39love this Loxy Tanana oil. It smells so
10:42freaking good and it feels so luxurious.
10:45The scent alone though is triggering
10:46positive associations in my brain, which
10:49is boosting my mood before I even leave
10:51the house. And to end off the self-care,
10:53I'm putting on a face mask because it's
10:5515 to 30 minutes of forced self-
10:58prioritization. Research shows that when
11:00we take care of our physical appearance,
11:02we actually perform better in all areas
11:04of life. It's called the lipstick
11:06effect. I'm not just getting ready and
11:07preparing to show up confidently in my
11:09life. I feel great right now after doing
11:11self-care. You can't beat it. Like, I
11:13feel like a princess. I feel pampered. I
11:15can still smell this shower oil on me.
11:17It is the best shower oil ever. I just
11:19feel so luxe. I feel pampered. I feel
11:22amazing. Anyways, I'm just going to be
11:24sorting my laundry right now because
11:26that is one of my chores that I want to
11:27do today. So, I'm just going to quickly
11:29sort out my laundry. I love listening to
11:31a podcast while I do chores and stuff.
11:33So, highly recommend. It kind of feels
11:35like multitasking in a way, and it makes
11:37whatever chore you're doing a lot more
11:38fun. And obviously, you don't need to be
11:39paying attention to a screen cuz it's
11:41just a podcast, which is good. If you
11:42guys don't know, I actually have my own
11:44podcast with one of my best friends,
11:45Talia. So, if you guys want to check
11:46that out, it's always linked in the
11:47description. But yeah, I love a good
11:49podcast on while I'm doing chores,
11:51especially an informative one. It
11:53doesn't have to always be informative
11:54cuz sometimes you just want to let your
11:55brain kind of relax. just kind of listen
11:57to brain rot podcasts. But I do love a
11:59good informative podcast and just a good
12:01fun podcast in general. So whatever I'm
12:03feeling that day
12:09[Music]
12:13wants to say hi, do you want to join my
12:15routine? She's like, no, I'm good.
12:22[Music]
12:32Okay, so the next part of this routine
12:34is just to do a little midday
12:36meditation/reset
12:38only for 5 minutes. I feel like when you
12:40have a big to-do list, it's hard to take
12:42time out of your day to just quite
12:43literally sit down and think of nothing,
12:45do nothing, and just let your mind relax
12:48for a quick second. When we're
12:49constantly go, go, go. our stress
12:51hormone cortisol stays elevated which
12:54actually impairs cognitive function. The
12:56thing is is a lot of people would think
12:57that doing a meditation midday is a
12:59waste of time but it's actually kind of
13:01a little investment in making the rest
13:03of the day more effective cuz your brain
13:05is going to work better. So all I'm
13:06going to do right now is I'm just
13:08sitting at my table right now and I
13:09didn't want to go on the couch because
13:10sometimes when I do meditation on the
13:11couch it makes me way too sleepy. So I
13:14just kind of wanted to sit in like an
13:15upright chair. I'm just going to focus
13:16on my breath for 5 minutes and see how
13:19it impacts the rest of my day. So, right
13:21now I'm going to set a little timer for
13:225 minutes. 5 minute timer.
13:26[Music]
13:32[Laughter]
13:37That was great. I don't even remember
13:40the last time I did that. This is your
13:41sign to take 5 minutes out of your day
13:44and just be present. I feel just zen
13:45right now and calm and anti-stressed.
13:48That brings us to part three, which is
13:50drinking matcha over coffee. Let's talk
13:52about why I'm choosing matcha
13:54specifically over coffee for this
13:56routine. While coffee gives you that
13:58immediate caffeine spike, matcha
14:00contains eltheanine, which is an amino
14:02acid that creates what researchers call
14:05calm alertness. Instead of jittery
14:07energy followed by a crash, which is
14:10what coffee does, matcha provides
14:12sustained focus for up to 6 hours,
14:15eltheanine increases alpha brain waves,
14:18the same waves associated with
14:19meditation and creativity. So, I'm
14:21literally drinking my way to a more
14:23focused creative state. Plus, matcha
14:25contains 137 times more antioxidants
14:29than regular green tea. So, this isn't
14:31just a drink. It's liquid productivity
14:34with a side of zen. I make my matcha
14:36with two teaspoons of matcha cuz I like
14:38it really strong and I like it to have
14:40that vibrant green color. I also order
14:42my matcha on Amazon, which I will link
14:44for you guys below. And then of course,
14:46I paired my matcha with breakfast to
14:49give me some energy for the day.
14:53Okay, now I'm officially primed and
14:55prepped to go out of the house, leave
14:57the house, and do my errands. I had my
14:59appointment, and then I just had a few
15:01packages to pick up. It was so nice to
15:03mark those off the to-do list. So, a
15:05very important thing in the top 1% woman
15:07routine is learning. This is something
15:09that I actually want to set for my new
15:11one of my New Year's resolutions, one of
15:13my New Year's goals. I feel like if
15:14you're not in school, you're not really
15:17learning every day. Obviously, like
15:19we're all learning life lessons and like
15:21stuff like that, but just in terms of
15:23actually getting educated on different
15:25subjects and things, it's not that easy
15:27just to be doing that when our
15:28generation is basically just scrolling
15:30on social media in our free time. And I
15:32feel like learning is definitely
15:33something that I want to implement into
15:35next year and really just hone in on
15:38that. Take a subject that I'm interested
15:39in and start learning about it. Start
15:41buying books on it. Yeah, I really
15:43really like this book for that reason.
15:44It's called 101 essays that will change
15:46the way you think. And each kind of
15:48essay is something that kind of makes
15:50your mind think. It kind of teaches you
15:51things. A great informative book on a
15:54specific subject or kind of a little bit
15:56more broad like this is great to pick up
15:58just to get your brain working because I
16:00feel like a lot of the times our brains
16:01are stuck in the same thought patterns
16:04every single day. But if you implement
16:06something new and switch things up, then
16:08it could really lead you to create new
16:09neural pathways. Studies actually show
16:11that continuous learning can improve
16:13cognitive flexibility and also promote
16:16neuroplasticity, literally rewiring your
16:18brain to be more resilient and
16:20innovative. And it also obviously breaks
16:22the cycle of passive consumption and
16:24builds a proactive mindset. So yeah,
16:27that's just something that I feel like
16:28since I'm not in school, um I haven't
16:30been in school in a very very long time
16:32because after I went to high school, I
16:33just did one year of college and then
16:35that's when I dropped out and pursued
16:37YouTube. Since then, I mean, I've done a
16:39couple language classes here and there,
16:41but nothing that I've actually stuck by.
16:44So I'm really really excited to kind of
16:46have that at the top of my brain and
16:47implement more of that going into this
16:49next year. And it's honestly just a
16:50perfect thing to implement on your days
16:52off. Even if you just do like 10, 20
16:54minutes of reading about a subject,
16:56learning about a subject, can't hurt.
16:58So, let's do that.
17:02[Music]
17:15the energy that I feel from the matcha
17:16that I had like I genuinely always
17:18whenever I drink coffee or matcha I
17:20always feel a difference in the energy
17:22with coffee when I drink it it's like a
17:24spike of energy and then I'm just wired
17:26and then I have a crash. But with matcha
17:28I don't necessarily feel that like spike
17:30of energy. It comes on a little bit more
17:32subtly. And then all of a sudden, I'm
17:33like, "Oh my gosh, like I feel great,
17:34but it lasts for so much longer." And
17:36also, I don't have the crash. So, I
17:38should have matcha way more often. I
17:39always just like make coffee cuz it's
17:40just like the easy thing to do. And we
17:42have a really nice coffee maker, but I
17:44feel like I just need to switch up and
17:45make matchas more often. I feel like I
17:47always make matcha in the summer, but
17:48it's more so throughout the winter where
17:50I'm always just making hot coffees. Then
17:52when I have matcha, it reminds me how
17:53good it makes me feel versus like having
17:55that coffee high. When I am in the
17:57coffee high, it feels really good. But
17:59then you have the consequences like
18:01right after. So it's like give or take
18:02with coffee, but with matcha it has like
18:04so many benefits and I genuinely notice
18:06like a difference in my energy levels
18:07throughout the day with it. So matcha
18:09over coffee any any day, especially for
18:12like the anatomy of a woman's body. I
18:14know it's so much better. Just thought
18:15I'd update you guys on that cuz I
18:16haven't had matcha in a while. This was
18:18my first day having matcha in probably
18:19like 2 months. And I notice the
18:21difference. Like I really notice the
18:23difference and it's so good. Now that
18:24leads us into part six which is the
18:27evening windown. As a day winds down,
18:30this routine emphasizes something that
18:31our hustle culture often forgets, the
18:34importance of genuine connection and
18:35boundaries. Research shows that
18:37establishing firm boundaries between
18:39work and personal time reduces stress,
18:41improves sleep quality, and actually
18:43makes you more productive when you are
18:44working. Also, getting to spend quality
18:46time with your loved ones on your days
18:48off is so important. This quality time
18:50isn't just nice to have, it's essential.
18:52meaningful social interactions reduce
18:54stress hormones and boost oxytocin,
18:57which not only increases happiness, but
18:59can actually boost cognitive function as
19:01well. Today taught me that productivity
19:03isn't about doing more. It's about being
19:05more intentional with what you do. It's
19:07about designing your days instead of
19:09just surviving them. So, after doing
19:11this top 1% woman routine, I think it
19:14actually works, but not in the way that
19:16I expected. This isn't about perfection
19:18or having the perfect routine. It's
19:20about recognizing that you have the
19:22power to design your days intentionally.
19:24Every small choice from how you start
19:25your morning to how you fuel your body
19:27to how you and your evening is a vote
19:30for the person you want to become. So,
19:32here's my challenge to you. Pick one
19:34element from this routine and try it for
19:36the next week. And drop a comment down
19:37below and let me know which habit you're
19:39going to try first. And if you
19:40experiment with this routine, I want to
19:42hear about your experience. Your future
19:44self is counting on the choices you make
19:46today. Remember, you are not just
19:47getting through your days, you're
19:49designing your life. So, make it count.
19:51Don't forget to hit that subscribe
19:52button down below, and I will see you
19:54guys in my next video.
19:56[Music]

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