1. THE
Morning Routine
Final
3/8/2012
Dave Ventresca, C8
My Process Towards Personal
Sustainability and Well-Being

2. Step 0 - Context
I wake up each morning well before the sun comes up and usually have
several hours to begin my day before I need to be anywhere for work.
My routine is that I don’t have one and tend to do whichever activity
seems most appealing. Some days I get everything done and feel GREAT
about it; other days I get distracted perusing the channel, reading or…
I would like to have a few ‘go-to’ routines that I can track, modify and
record both qualitative and quantitative data in order to establish which
routine/s contribute best to my goal of personal sustainability and well-
being.
Activities I want to include: Running, Yoga, Meditation, Strength
conditioning, and having a balanced and healthy breakfast composed of
steamed veggies, whole grains, fruits and berries!
My ideal morning leaves me feeling refreshed, peaceful and physically
energized! I want to take the momentum from my morning and use it
all day long!

3. Step 1 - Customer Demand
Customer Takt Time
◦90 mins/day – some combination of the activities I
want to accomplish during my morning routine.
Planned Cycle Time
◦80 mins/day – Allowing 10 mins or so for human
lag time between activities or activities that go over
their allotted time.
Number of Shifts
◦1/day

4. Step 2a - Diagram
Start Condition: Unorganized, don’t know what to do first in
order to maximize personal wellness. Wasting too much time!
1 2 3 4 5 6
Meditation
Yoga
Running
Str. Train
Breakfast
Shower
End Condition: I will have established the best order and activity duration thereby satisfying my target
condition. The path will look similar to the yellow path above. Note: the extra space between the 3 rd
and 4th steps is simply to show the connections more clearly.

5.  As I continue my kata I have noticed several things about my
body, my concentration throughout the day, my energy levels,
and generally how I feel each day after completing my
routine.
 In each of these areas, I have experienced a transformation. I
have lost 6 lbs, I feel more present intellectually more
consistently, I have more energy than usual and overall I feel
happier and more fit now than I did two weeks ago.
 My natural tendency is to wake up early, I have always been
this way. However I have found that even though I am awake
and alert, I’m not particularly productive with that time. For
me it is honing in on a balance between doing what I feel like
doing (laying on the couch and reading/watching a TV
show/movie) and what I know will help me be and feel great
(my morning routine)!

6. Step 3 - Machine Capacity
SinceI do not use an alarm clock, the only
machines involved are my exercise ball and my
pull-up bar.
Both have a virtually limitless capacity

7. Step 4 - Process Stability
Time 20-40 full cycles of each operator’s work
Are each operator’s work steps the same from
cycle to cycle?
NO!
Ihave been experimenting with the order and amount of time
spent on different activities in order to realize the optimal set of
activities for my body and my spiritual self.

8. Step 4a – Data Tracking (Through March 5th)
120
Want to keep routine
under 90 mins (red
line)
100
90
80
Time in Minutes
Shower
Too tired, decided to sleep more
Breakfast
60 Strength Training
Yoga
Run/Hike
Read a book instead
40
Totally Fell off the
Meditation
Band Wagon…
Intensive II
20
SICK!
0
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49
Day

9.  This is a solo project.
 I am my own motivation, inspiration, time
keeper, observer and validation.

10.  Customer Demand
◦ Takt Time – 90 mins
◦ Planny Cycle Time – 80 mins
◦ Shifts/Day – 1
 Observations
◦ Feeling good
◦ Have hit limits
 Machine Capacity
◦ Not a significant constraint
 Process Stability
◦ Ranging from 80-105mins
 Necessary Operators
◦ Just me (1)

11. Step 6b – Summary Graph (Through March 5th)
120
Want to keep routine
under 90 mins (red
line)
100
90
80
Time in Minutes
Shower
Too tired, decided to sleep more
Breakfast
60 Strength Training
Yoga
Run/Hike
Read a book instead
40
Totally Fell off the
Meditation
Band Wagon…
Intensive II
20
SICK!
0
1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49
Day

12. Target Condition
Current Condition
March 1st
Initial focus
 Unorganized and  Organized and
Inefficient Routine Efficient Routine
 Process time:  Process Time: 90 mins
Extremely Varied (wake-up -> showered)
 Personal Benefit:  Personal Benefit:
Inconsistent Maximized
 Energy Levels: Low  Energy Levels: High
 Mental Focus:  Mental Focus: Sharp
Scattered and Clear

13. PROCESS METRIC:
Name: Dave Ventresca Minutes
Process: Morning
Routine
1
STEP What do you expect? RESULT - Observe Closely WHAT WE LEARNED
1 Strength Training Be warmed up and Physical: Good, not sore. This is a good order for me
1st, Running 2nd glad running is over Energy Levels: High/Calm when I wake up
Energy
CYCLE
2 Strength Training Be warmed up and Physical: Pulled Hamstring Good order still, but need to
E X P E R I M E N T
1st, Running 2nd glad running is over Slightly. Energy Levels: stretch more before run and
Good/Medium probably not run every day.
3 Skip running, put Feel peaceful and Physical: Good, hamstring Taking a break from running
COACHING
extra time into Yoga loose still sore. Energy Levels: is good for me, my legs and
Good/Calm feet are feeling better
4 Skip running, put Feel peaceful and Physical: Great, Hamstring 2 days on, 2 days off running
extra time into Yoga loose better. Energy Levels: is perfect!
High/Calm
5 Strength Training Be warmed up and Physical: Good. Energy I am testing the limits of my
1st, Running 2nd glad running is over Levels: Lower today. body and there will be days
that I meet that limit!

14. PROCESS METRIC:
Name: Dave Ventresca Minutes
Process: Morning
Routine
2 - Continue same routine, take sundays off, run 2 days take 2 off
STEP What do you expect? RESULT - Observe Closely WHAT WE LEARNED
1 Skip running, put Feel good, energetic Physical: Good, not sore. After taking Sundays off, it's
extra time into Yoga and focused Energy Levels: Moderate nice to come back to a Day
off of running and ease back
into it. Better for my body
too!
Str Training, Feel good, energetic CYCLE Physical: Good. Energy I have to pay close attention
E X P E R I M E N T
2
Running, Yoga, and focused Levels: Low to what my body needs.
breakfast, shower, Don't push too hard, don't go
meditation too soft.
COACHING
3 Str Training, Be warmed up and My routine was pushed It is not always sustainable
Running, Yoga, glad running is over aside today due to lack of to push myself to the limits
breakfast, shower, sleep and early morning
meditation appointments
4 Skip running, put Feel peaceful and Falling apart. Soo tired, not
extra time into Yoga loose up to it.
5 Skip running, put Feel peaceful and Again, did not happen.
extra time into Yoga loose Competing commitments.
Entrepreneurship
meetings/deliverables

15. PROCESS METRIC:
Name: Dave Ventresca Minutes
Process: Morning
Routine
3 - Get back on track!
STEP What do you expect? RESULT - Observe Closely WHAT WE LEARNED
1 Get back on track After 5 days of no Physical: Good, not sore yet Feel like I'm catching up.
morning routine, I'll but know I will be. Energy When I allow a competing
be exhausted Levels: High/Calm Energy commitment to take over, I
have to work much harder to
get my routine started back
up!
2 Get back on track Feeling Good. Physical: Really sore. Energy Body is taking this a bit
CYCLE
E X P E R I M E N T
Working out the Levels: Tired rough. Hopefully, my routine
lactic acid. won't be interupted like that
again.
COACHING
3 Get back on track. Feeling Good. Physical: Good, less sore Needed a day of extra
No running Working out the today. Energy Levels: stretching, run 2, take off 2 is
lactic acid. Good/Calm good!
4 Get back on track. Be back on track, in Physical: Great, Feeling well Feeling back in it! Glad to
No running the routine again! stretched. Energy Levels: know that my reintegration
High/Calm only takes a day or two
5 Get back on track Be back on track, in Physical: Good. Energy What havent't I learned? This
the routine again! Levels: Good/Calm project has taught me soo
much about myself, my body
and my capacity for
consistency, for learning, and
for focus.

16. Condition Before Condition Now Target Condition
• Unorganized a.m. routine • Organized a.m. routine  Organized and Efficient
• No established order of • Order of activities Routine
activities established  Process Time: 90 mins
• Much time wasted • Very little wasted time (wake-up -> showered)
• Not balanced • Balanced
 Personal Benefit:
• Energy Levels – Highly • Energy Levels – Consistently
Maximized
Variable Good/Calm/High
• Mental Focus - Variable • Mental Focus – Stable and  Energy Levels: High
• Personal benefit was not Clear  Mental Focus: Sharp and
maximized • Personal wellness greatly Clear
• Routine taking too long increased (Taken from TC Slide)
(consistently over 90 mins) • Routine time is consistently
between 80 and 90 mins!

17. • Kata may be applied to most every aspect of my waking life
• Repetition and iteration are the key to ultimate success
• In order to create a routine that is consistent, our practice must be consistent.
In order to master our practice, we must practice, practice, practice. I had a piano
teacher who said that after every lesson. It is so interesting to me how business
is evolving. I see so many natural elements slowly incorporating themselves into
our vast repertoire of technique and higher learnings. I once had a vision of a city
built like a forest, a home like a tree, a business like a garden. If there is a path
to this vision, I believe it begins with small steps, iterated and improved upon
over and over.
• I am now finding myself kata-ing many things I do on a daily basis subconsciously
• Whether it’s how I prepare food, the way I do laundry, the steps I take while I’m
fixing a computer, the route I take from my apartment to work, etc – I have
caught myself thinking, ‘I could do this a little better’ and as a result I make
adjustments to my method/technique/tools/timing/direction.
• I feel better as a result of my personal kata on three fronts
• Physically – increased strength, stamina and flexibility. Lost 6lbs
• Mentally – I feel clear, on the ball and generally it takes less time for me to
complete everyday tasks, assignments, readings, etc.
• Emotionally – my emotions have been consistently calm, balanced, and positive
throughout this process