Monday, June 19, 2017


If you are a parent and have young children, here are two concepts to consider:

“Some habits are more important than others – the right habits have the power to transform your life.”
-Charles Duhigg, author of The Power of Habit

“The type of emotional support that a child receives during the first three and a half years has an effect on education, social life and romantic relationships even 20 or 30 years later.”
-K. Lee Raby, Lead author of a study published in the journal: Child Development

Being a student of positive psychology, having a deep curiosity in human performance, and being a devoted father of three children 5 years and under, I’d like to share four simple activities that we do as a family in the attempt to shape their confidence, manners, and well being.

Baylor (5), Winnie (1), Bellamy (3)
By no means do Kendra and I have everything figured out as parents – trust me, we fail a lot (is Mickey Mouse a legal babysitter?). Nor are our children perfect angels. We have our fair share of tantrums and timeouts. However, with the aim to guide our kids to be their best self, I'm going to share a few family rituals centered around what are called keystone habits.

A keystone habit can spark chain reactions that help other good habits take hold.

Below are four keystone habits that Kendra and I hope will set off a cascade of more good for Baylor, Bellamy, Winnie, and baby number four coming next month (prayers for sanity and sleep are welcome!).

1. Eat Meals Together As a Family
Eating together as a family around the table – especially dinner – may seem small, but has a huge impact.

As Duhigg writes in his book The Power of Habit, "Families who habitually eat dinner together seem to raise children with better homework skills, higher grades, greater emotional control, and more confidence."

We make it a point to sit down together, put our phones away, turn the TV off, and pretend like it's the 1950’s and talk. We 100% make this a consistent routine. Kendra cooks one meal for everyone – even our 1.5 year old Winnie is expected to eat what is served. No one can leave the table without asking permission to be excused.

This nightly habit helps our kids to learn patience, discipline, and to expand their palate. These skills will serve them as they are older and this definitely pays off when we eat outside our house or at a dinner date (packing different food for the kids is too much work for us!).

2. Thank You Cheer
One of Kendra and my non-negotiables as parents is to raise our little Hens with manners. The two pillars of having sound manners are these two phrases: Please and Thank You.

A fun way we model and encourage this behavior is what we call the Thank You Cheer. While we are sitting down together as a family and our meal is served, whichever parent didn't prepare the food (which 95% of the time is me) leads this group activity of thankfulness.

This cheer was inspired by the “team breaks” I used to do as an athlete. After practice, we used to all put our hands in the middle of the huddle and all yell out the same word or phrase in unison.

When we are all sitting around the table as a family, we can't put our hands together as a group (#shortarms #can'treach). Thus, each person puts one hand on top of their other hand – which signals they are ready to begin the cheer. Once all hands are in the correct position, on the count of three, we all lift our hands in the air and yell, “Thanks Mom (or Dad)!”

This is a simple and fun interactive game that uses movement to practice the winning habit of simply saying, “thank you.” Often times if I forget, either Baylor or Bellamy will put their hands on top of each other to signal the Thank You Cheer. Gotta love the accountability!

This is a fact that I know to be true: manners go a long way...especially saying these powerful words daily, “Thank you.”

3. Praying Out Loud Before We Eat
Public speaking was a big fear of mine in my teens and as a young adult. I wasn’t alone with this trepidation. National surveys show that more people fear giving a formal speech then death.

Knowing this, we've tried to help our kids practice public speaking at a young age – even as simple as praying out loud.

Bella is our resident prayer expert. She starts every prayer with, "Dear Jesus, we pray for our life..."
I usually lead our family in prayer, but several times a week (and now it seems almost daily) we let Baylor and Bellamy take turns praying out loud before we eat. We've noticed over time that both have improved in choosing their words and speaking with more confidence. Bellamy is more of a natural and will even volunteer to pray when we have guests over (this makes me a proud daddy), but Baylor has made great strides as well. Months before, he wouldn’t even participate, but after much practice, he now volunteers.

This routine serves three purposes:
  1. It helps our kids establish a pattern of giving thanks
  2. They get a microdose of public speaking practice
  3. This encourages them to connect spiritually

We believe these are all great habits that one can't enough of.

4. Happy Breakfast/Super Excited Dinner
One weekend this winter, our entire house got hit with the Black Plague. It started with me and I passed this gift of death to our whole family. It was nasty. I mean, stuff was coming out of every orifice.

This was Baylor’s first time throwing up and it really triggered what we call “Mr. Worry.” That experience was quite traumatic for him and he often would worry that it would come back again.

The fear of getting sick even impacted his confidence and desire of going to school.  Because of this we had several tearful dropoffs. Especially when he overheard his teacher discussing with a parent about a student being sick. On this day, Kendra even had to come pick him up.

Recognizing this pattern, Kendra and I have developed several strategies to quiet Mr. Worry. One of these techniques is called Happy Breakfast and Super Excited Dinner. Understanding the powerful effects that starting your day off with gratitude can have (ex: writing in a gratitude journal, saying prayers, etc), I created a game that the kids love. In the end, you can't be grateful and fearful in the same time.

How can you trick your kids into being grateful?....Make a game out of it.
Henderson baby #4 coming soon!
We all take turns going around the table sharing one thing that makes us happy. After each person shares, we count to three and all at once pound our clinched hands into the table and say together, “Happy!”

This act helps us focus on positive things and gets the day started on the right foot – especially for Baylor. This helps him, and our entire family begin the day with a smile.

Once we circle back as a family at dinner, we go around the table and share what made us super excited from the day – it could be an activity, a game, a toy, or even a person. After each person’s turn, we point our fingers in the air, twirl them around, then touch the table in a quiet almost whisper like voice and say, “Ssssssssuuuper excited.” (With a big emphasis on the “S”).

These exercises foster communication, dialogue, and tend to quiet Mr Worry. Winnie usually says she is either happy or excited about Moana, but I love to hear what B and B come up with each day.

After doing this for several months now, the older kids usually lead this breakfast and dinner tradition. I'm proud to say that Baylor closed out the school year without any nerves being dropped off at preschool. A lot of this growth was his own doing, but I believe this daily habit played a significant role as well.

Great read for parents with kids of all ages
What are you doing to improve your child’s well being?

Kendra and I are still learning each day as parents. We have our fair share of ups and downs. But, we believe that investing in our children’s development is like compound interest – the earlier and more we invest – the greater the return for them in the future.

I hope these four rituals spark some fun and new habits for you and your family. Taking the time to love, model manners, and have fun as a family, are the greatest investments of all.

Collin Henderson is the creator of Project Rise, which is a platform to help individuals be the best version of themselves.

Thursday, June 8, 2017



I'm a little confused. Being an athlete and devoted student, I've been told for years to get at least 8 hours of sleep. Sleep is where you recover, recharge, and heal. We spend one third of our life sleeping, snoring, dreaming, and drooling. 

However, being on this Project Rise journey, I've studied entrepreneurs, innovators, and many game changing people who have shaped our world.  During my quest of understanding success, I've found a common pattern with these titans – they don't sleep very much. 

Thomas Edison bragged about how little sleep he allowed himself. He saw sleep as a roadblock to his progress in many of his inventions – including the light bulb. T. Ed only hired people who required little sleep and could match his 18 hour work days. 

YouTube celebrity and creative juggernaut Casey Neistat often gets just a handful of hours of sleep due the demand of his successful Vlog. He stays up most hours of the night editing his daily videos for his over 7 million YouTube channel subscribers...see one of his short movies below. 

This grind mode lack of sleep approach might earn you a badge of honor (and possibly more followers or money), but it isn't for everyone. Athletes and especially young people need ample time to recover, recoup, and build their bodies to health. One of the most dominant defensive players in NFL history, JJ Watt, says sleep is one of his formulas for success. He gets over ten hours of sleep per night – especially during the rigors of training camp. 

So which is it? 
Rise and Grind or Stay and Sleep?

Consider this sleep scenario looking at two brothers – Adam and Ben. Both have similar DNA, but both have very different nightly patterns. Adam sleeps 5 hours every night. Ben sleeps 10 hours per night. Based off of this example, Adam will live 21% longer than Ben. How is this? Because he will be a awake for more hours each day. 

Who wouldn't want to live longer? Well, in this silly scenario, Adam isn't living longer, he's just sucking more out of each day, week, and month.

On the contrary though, what is a life when you are walking around like a tired sloth all the time because of lack of sleep? If this is you and you crave caffeine the same way vampires fien for fresh blood, then you, like millions of Americans, more closely resemble the zombies in the Michael Jackson video Thriller, than MJ in his prime. 

Let me expose you to a happy medium to this sleep debate. Its called L.E.D. or Lowest Effective Dose. NY Times best selling author, top rated podcaster, angel investor, and entrepreneur, Tim Farriss, uses this philosophy to optimize many other areas of life, not just sleep – except he calls it the Minimal Effective Dose or M.E.D. (Check out his book the 4 Hour's full of gems).

I've kept this approach in mind when dealing with my sleep. I've studied myself and reflected on my H.E.Q. or Hours/Energy Quotient, by trying to answer this question: 

What's the lowest minimal amount of sleep I need to be fully functional, engaged, and have enough energy to win the day?

I've found that my L.E.D. sweet spot is 6 hours. I can get by with 5 hours (but not ideal), and 7 hours is the most optimal. I've discovered that anything over 8 hours actually makes me more tired. 

What is your Lowest Effective Dose for sleep?

Accompanied by my L.E.D., below are 4 strategies I've found to help me feel more rested and filled with energy to maximize my hours awake.

I've been tinkering with practicing mindfulness for years, and recently have gone all-in with this practice. The research is just too powerful. Over 150 studies suggest that a daily meditation practice (even for 10 minutes a day) reduces stress and anxiety – while helping one feel more rested and peaceful. 

Last week I did a guided meditation/visualization session with several student-athletes, and after we finished, one player said, "I feel like I just woke up from a two hour nap!"

Give your body the benefit of daily mindfulness. Here's a link to help you practice: Headspace

Here's a recent shot of me doing sensory deprivation therapy and meditation at Float Seattle/Bellevue. Shout out to Sean Mac and B. Hop!
Cold shower
Want to reduce inflammation? Want to boost your metabolism? Want to improve your blood circulation and support your immune system? Need a way to wake yourself up besides coffee? Try mixing in a cold shower as part of your morning routine. 

I've been taking a cold shower for several minutes each day for the past 6 months. I'm someone who loves a long hot shower, so this energy hack was a little challenging to adopt. To help with the transition, I usually start my showers off really hot, and while I brush my teeth, I gradually turn the temperature to as cold as it gets (I have an electric toothbrush which helps me keep track of time – it shuts off after 2 minutes). 

I do one minute of cold water on my lower back, glutes, and hamstrings. I finish with 30 seconds to a minute on each quadricep and knee. Having both of my knees scoped, I used to have tendinitis (especially in my left one). After making cold showers a daily routine, I've felt zero pain or irritation in my knees! 

Just like when I used to sit in cold tubs during my playing days, daily cold showers have helped me feel more refreshed, healthier, and full of energy. Give it a try!

Here's an article to learn more about the power of cold showers

Power Nap
Taking a nap has gotten a bad wrap in America. Many look at this technique as a sign of laziness. I look at taking a 10-15 minute power nap as a strategy to recharge my body and mind. Many European countries see the value in taking a daily ciesta. They even build this daily practice into their work schedule. Companies like Google and Uber also see the benefit of shutting your eyes for a few minutes a day. They've even built nap rooms or spaces for their employees to get a quick rest in. 

Who wouldn't love to have a nap pod in the old office?
Being in outside sales, I'm lucky enough to be able to control my schedule. A few times a month, during lunch time, I'll take a 10-15 minute power nap in my car – especially if I was up late the night before writing a blog post like this! I'll also sneak in a quick nap on most weekends (my favorite napping spot is in the car...I have the best wife...she's driving of course!). 

Research shows that anything over 40 minutes will actually make you more tired and may be unhealthy (see article here). Remember to keep them short and sweet, and feel the benefit of this healthy restful practice. 

To learn more about the benefit of taking a power nap and the well-known companies that support it, click here

I saved the best for last. Unequivocally, the number one source that fuels energy is doing something that you love. How do you spell the word love? T - I - M - E. Passion and purpose are what fuels action and persistence. Whether you are Michael Jordan, Bill Gates, or Warren Buffet, doing what you love and excel in just flat out gives you energy.  It helps you bounce back from failure, and stay committed for the long haul. 

At this stage of my life I feel like I am able to wake up and feel ready to go because I'm doing what I love: whether its spending time with my family, crushing my medical sales job, coaching, or leaving a legacy and helping others through Project Rise. If your career is taking away your energy, it might be time to discover your calling. Doing what you love will give you the energy needed to live a juiceful life (yup, just made up a word)...if you wanna be useful, you gotta be juiceful! 

If your current career isn't your life calling, then find something else you can do when you are not working that fills you up. You owe it to yourself to be intentional about doing activities that you love and that give you energy. Purpose is the ultimate passion and energy hack!

Make the Big Time Where You Are.
Now it's your turn! 

If you use 1 or more of the 4 energy strategies I listed above and give yourself 1 extra hour of being awake per day, here's the breakdown of how much extra time you'll get:

• One month: 30 hours or over 1 extra day a month...what could you do with an extra day per month?

• One year: 360 hours or 2 extra weeks a year...that's like a long vacation!

• Five years: 1,800 hours or 2.5 extra months every 5 years...that's like getting an extra summer break!

What would you do with extra time? Would you read more? Develop a new skill? Exercise? Finally turn your side project into your main project? Spend more QT with your soul mate?

Whatever it is you chose to do, my goal for writing this post is that you find your L.E.D. for sleep; you try an energy hack that I listed; and you get the most out of each 24 hours you're alive. The reality is, the most successful people are able to do more with their time. 

No one ever looks back on their life and says, "Damn, I wish I would have slept more."

I don't know about you, but I'm trying to squeeze out as many hours and days from Father Time as I can. Why?...

Because he's a stingy bastard. 

Collin Henderson is the creator and founder of Project Rise.  Project Rise is a platform to uplift and inspire people to be the best version of themselves.

Friday, June 2, 2017


I recently had a coach from my high school football team hit me up with a request. He wanted me to send him a photo from my playing days as a Puyallup Viking. He was working on a project highlighting former players.

I hit him back with a text that read, “No prob Coach. I'm on it!”

While I sent the text, I began to ponder if I even had any old football photos of me donning the mighty purple and gold (ironic thing to say coming from a Coug).

I tend to not be very nostalgic. I love spring cleaning. I get a mini rush of dopamine when I purge my closet. I don't need to hold on to old things. – even my old sports stuff.

Realizing this, I started to get a little nervous.

While I was rummaging around our storage shelves in our garage, I couldn't find any old pictures. “I must have either given them away or threw them out in the trash,” I thought.

While looking through some hidden boxes in the corner, I finally found what I was looking for – my high school yearbooks!

“There had to be a football photo of me in here,” I said to myself while feeling like I just found a needle in a haystack.

So there I was on an early Saturday spring morning, thumbing through yearbooks that I hadn't opened in over at least a decade. What a blast from the past. Memories started flushing in. I saw faces I hadn't seen in many years. I even texted some of these photos to my friends. It was hilarious...cargo pants and frosted tips; baggy jeans and polo shirts; Caesar cuts for the guys and shoulder length bobs for the girls.

I could fit another human in those huge pants...sup Gator?
I even started to read some of the comments and notes people wrote me in my yearbook. Instead of cleaning out my garage, I was reminiscing on my life as a teenager in high school. This exercise helped me reflect on my life during that time – the good and the bad.

I truly had a storybook run in high school. I was Homecoming King, voted “Dream Date,” was an excellent student, and won many awards as an athlete. However, like many young people, I often times was caught up in the lie of perfection. I was insecure and worried too much about what others thought of me.

Reliving some of those emotions again, I played the game of “What would I have done differently?” If I could go back in time, what would my relationships look like? Would I have trained differently? How would I have addressed some of my fears?

I felt a little like Uncle Rico from the classic film Napoleon Dynamite. “If I could just go back…”

Let me preface that I had an amazing time in high school. I had many awesome friends and experiences. I had outstanding support from my family and loved ones. But looking through these yearbooks reminded me of how much I didn't know.

Upon reflection, I would've been more grateful. I would've served more people.I  would've worried less and laughed more. Instead of trying to be cool and liked by everyone, I would have focused more energy on defining my core values and just loving me for me. I would've been more bold.

Taking it to the HOUSE!
I wouldn't have WASTED a single hour or day on doing tasks that didn't help me reach my goals.

Without even knowing it, this exercise change my emotional state. If you have ever listened to or watched the best business and life coach on the planet, Tony Robbins, you know that he's all about getting people to change their state. When you're in a heightened emotional state, you're ready to take action.

While in this zone of reflection and reminiscing on my mindset and some of the things I would've done differently, it helped me create an exercise that I want you to do.

While going on a walk that evening, I pictured myself 10 to 20 years in the future. I imagined,

“How would my future self in 2037 assess my life right now, today, at this moment in 2017?”

What would a 57 year old Collin say to a 37 year old Collin? What advice would I give myself? What would I have done differently? What should I focus on? What is really important in life? Am I getting everything out of every single day, every single hour, every single minute?

I can't get those years in high school back, and I can't get these years back either.

I looked at this sign every day in the WSU weight room and believe this this to be so true.
I don't believe in living in the past. I due believe in learning from our past to improve our future.

Coming to that conclusion and by feeling the emotions and memories looking through my old yearbooks, I did a self scout on myself and how I'm living RIGHT NOW:
     What am I doing well and what areas can I improve?
     What areas in my life am I avoiding?
     What relationships do I need to fix?
     What legacy am I leaving?
     Am I playing to my strengths and going all in on my gifts?
     Am I maximizing every second with my wife and my children?
     Am I helping enough people?
     Am I checking things off my bucket list?


Knowing what I know now, and thinking about myself 20 years ago, this exercise got me really really excited. I almost had an out of body experience feeling like this is not my real life...this is just a dream.

I can start over right now and do anything that I want.

This exercise helped diminish some of my fears. This process help me get excited for living in the moment and for what's to come. I had a huge sense of gratitude flow over me...even in the simple and small things. I left that mental exercise truly believing that I can write any story I want and live out my dreams.

I see you B. Rip. What's up Coach W! Javon Deuce-Tray!
By reflecting on what I used to worry and obsess over in my past...I realized those were actually somewhat small things. It's amazing what a few years away gives you in terms of perspective. I would tell my younger self to stop majoring in minor things...people's opinions are just that – opinions – not facts. Your only competition is just you, and no one else. And here's a key piece of advice: don't be afraid to have crucial conversations with the people you love and who love you.

Why can't we hack our brain and do that same exercise now?

My 57-year-old self would probably give me similar advice and tell me to chill the F out. Everything's gonna be OK. Trust in yourself and trust in God. Just go for it!

This is my task for you. Here are 5 steps to go Back to the Future and Use Your Past to Build a Better Now:

1.    REFLECT: Help change your emotional state by looking at old yearbooks, pictures or videos of you in your youth, or 10 to 20 years ago.

2.    SELF-ASSESS: Reflect on if there is anything you would've done differently – not in a negative way, but with the approach of self scouting.

3.    EVALUATE: Decipher if some of the same fears, worries, or internal stories are holding you back today.

4.    FUTURE WISDOM: With this refreshed lens and perspective, pretend you are yourself 10 to 20 years in the future looking back on your life right now. What would you do different? Reference my list of questions above.

5.    TAKE ACTION: Decide to take action and do not waste a single day. Do things that you've been putting off. Mend relationships that have been broken. Attack your fears. Follow your heart. Live your dream. Reassess how you look at failure, and learn from it.

The time is now! We only get one at bat in life. Please don’t waste it.

That's me on the left and my buddy since we were 6 years old, Brett the "Beast" Beetham on the right. We were later teammates again at WSU.
I eventually was able to find some old pictures of me at my parent’s house, and I sent them to the Puyallup football coach. I'm looking forward to seeing how this project turns out. After this experience of looking back at my younger self, I'm even more excited to create new pictures and memories living life like there's no tomorrow.

My hope is that you do the same.

Collin Henderson is the creator and founder of Project Rise.  Project Rise is a platform to uplift and inspire people to be the best version of themselves.

Tuesday, May 23, 2017


Where does creativity come from? What do you do when you need answers to tough questions or are tasked to create?

I've taken notice where most of my inspiration and ideas come from. What's interesting is that they come from the same handful of common places that you and I operate in everyday.

If you are an artist, stay at home mom, student, or climbing the corporate ladder - we all sometimes find ourselves looking for outlets to get our creative juices flowing. Whether you are facing a creative roadblock or have a tough decision to make, let me offer you a few strategies that will create clarity and calm. I hope these techniques and tips will help channel your subconscious and open up an army of ideas, and an arsenal of answers to the challenges that lie in front of you.

The key is to put yourself in positions to unlock your subconscious to be able to receive information. The best way to do this is to change your "state" by altering your physiology or biochemistry by some type of stimulus. 

Your brain is so powerful.  Are you using it to it's full potential?
Through my experiences of taking note where my creativity comes from, I have discovered that there are 6 main Mediums where I find myself channeling creative thoughts and ideas unified synergistically by what I call a State Shifter.

Ever see the film Limitless with Bradley Cooper? They say the human brain only utilizes 10% of it's capacity. Utilizing one of the 6 mediums combined with a state shifter attempts to tap into the other 90%. 

Use these 6 simple strategies and tap into your entire brain power, like Bradley Cooper's character in Limitless.
Below are 6 simple ways to find inspiration and creativity:

1. Taking a nap 
Medium: A quiet comfortable place to rest
State Shifter: Sleep

Ever see the movie Inception with Leonardo DiCaprio? I love the concept of "a dream within a dream." DiCaprio and his partner in crime, played by Gordon Joseph-Levett, where tasked to extract or implant a thought or idea into a victim's mind while they were sleeping. Why can't we do the same to our own subconscious? 

The reason why I prefer naps to extract creativity is because naps support being in a Free State. You take naps when your body feels like it. You go to sleep at night because you have to. 

Try this, when you feel like you need an answer or creative inspiration, listen to your body when it feels tired. Don't fight this urge, but go with it. Even if it's just for 10 minutes. Find a comfy place and shut your eyes. Here's the Inception twist - at the beginning of your decent, ask your inner Leo for inspiration in the area you are stuck. Let your subconscious go to work. What you'll find is that the idea doesn't come from the dream, put from what I call the "nap residue"...the peaceful time in-between when you are not asleep and not fully awake. This is where Inception Creation takes place. 

You will be in a complete relaxed state and your conscious and subconscious mind will begin to make-out like Leo and Kate on the Titanic. When you fully wake up, you'll have your new idea, and will jump up, with your arms stretched out screaming, "I'm the king of the world!" Don't just take my word for it. Ask multi-millionaire creatives Christopher Nolan and James Cameron. They'll tell ya. 

The concept for my first book (coming soon), came from this place. I had just woken up after snuggling and taking an afternoon nap with my daughter Bellamy. During the nap residue, the vision flashed at me like a neon sign in Times Square. 

Give this technique a try...just make sure you are like Leo in Inception, and have a metal top handy when you wake up. 

2. Going for a drive
Medium: Car
State Shifter: Sound

One of my favorite of all movies without question is Rocky IV. Sly Stallone was in his prime. The Cold War was at its climax, and what 5 year old didn't want a talking robot? I know I did. 

When the 7 foot Russian, Ivan Drago, defeated and killed Rocky's best friend Apollo, Rocky needed to clear his head. What did the World Champion and Italian Stallion do when he was faced with an insurmountable challenge? He jumped in his sports car and went on a drive bumping the classic, "There's no easy way out," by Robert Topper. Fitting title wouldn't you say? 

Rocky getting his mind right in his 1985 Lamborghini Jalpa
Through this process, Rocky was able to reflect, clear his mind, and walk away with a plan and a purpose. There's something just therapeutic about going on a drive, the freeness of being on the open road, and feeling the emotion of your favorite song. 

Music is a universal language that stirs memory, emotion, and inspiration. Steve Jobs has been quoted by saying that his biggest inspiration and influence was not some tech nerd, but Bob Dylan. 

Another "sound" strategy I use while driving is listening to thought leaders through audiobooks, podcasts, or YouTube videos. I have my go-to's that I seek for wisdom and inspiration. This is similar to what Superman would do when he was perplexed. He would go to his home ice-layer, insert a few crystals, and gain wisdom from his hologram father. 

Often times just one word or one phrase from a thought leader that I admire will spark an idea that leads to a solution or endless creativity. 

Just like how your car can transport you from place to place, this process will transform your mind to a new destination. Give this medium a try. You might discover Rocky-like underdog ideas and super human strategies inside of you.

3. Working out at the gym 
Medium: Fitness center
State Shifter: Movement

I love to workout. The gym is my happy place. I've committed to myself and my health by making fitness a frequent weekly ritual. There are so many physical benefits that working out creates. My gym time helps me increase my energy, improve strength, and reduce the risk of injuries. 

The physical effects of exercising are clear, but what about the mental effects? For me, working out reduces stress, clears my head, and allows me alone time to think. There is a powerful force that happens when we move our bodies. Moving your body is one of the most effective way to change your state. 

Movement creates momentum. With momentum you discover motivation. When you are motivated you are able to tap into your memory on a deeper level. Ideas will surface. Inspiration will arise. Clarity will come through. 

Physical Fitness fosters Mental Fitness #gainz
Every time I leave the gym I have a new idea for a blog post, an added detail for my book, or inspiration for a social media quote. These fresh ideas wouldn't be possible without being in an environment like the gym, where I'm free from my phone and other distractions. The added inspiration comes from changing my state through lifting weights - similar to lifting stress away - the tension and release of the weight is like lifting tension and weight away that is blocking my creativity. 

And here's the thing, the more you practice, and the more repetitions you do, the stronger you will be. Not only in your muscles, but your ability to tap into fresh ideas and inspiration.

4. Shower Power
Medium: The Shower
State Shifter: Water

I love to take showers. There's just something so soothing and relaxing about turning up the water really hot, generating steam, and just checking out for a period of time. With a wife and three children, those moments are fleeting, but cherished. Longer showers to myself is the real reason why I cover a large sales territory - to have frequent overnights to myself in a hotel (just kidding Kendra, being away from you and the kids is torture!). 

But seriously though, don't mess with my shower time. My showers can never be too hot or too long. 

Growing up in a family of four, with just one sibling, I can't remember many times fighting over the hot water. With this good fortune, I developed the habit of using this daily ritual as a form of meditation. No cell phones, no TV, no computers, no distractions. Just me, the water, and my thoughts. 

There's something metaphorical about taking a shower. You are stripping down, getting clean, and using the water to wash away the old, and begin to feel anew. Cleanliness, feeling refreshed, and recharging aren't the only benefits showering provides. For me, the shower also serve as a canvas. I often use the hot steam to fog up the shower glass. This precious creative place is where I make lists, draw diagrams, charts, and develop new acronyms. My shower glass is like a whiteboard. While in there I'm like Russell Crowe's character in A Beautiful Mind. I'm unlocking puzzles and solving problems. 

Sometimes Kendra will shower after me at some point in the day and find what looks like hieroglyphics, Chinese characters, or some alien language that I've created during these thought-provoking shower sessions. She will often ask, "What did you come up with this time?"

There have been countless instances where I entered the shower with an issue or uncertainty, and after feeling the warmth of the hot water, listening to the soothing sound of faucet flow, and feeling the hot misty steam - my brain begins to unthaw. 

Just me, my breath, my thoughts, and nothing more. The shower is where I think, I ponder, I process, and I rest. 

Don't underestimate the power of taking a shower. Endless answers and countless creation is at your disposal. Just remember to squeegee when you're done. 

5. Going on a walk
Medium: Walking outside
State Shifter: Nature

Creative people have an eye for the creativity all around us, and the best in their field immerse themselves in these natural creative settings. I call this state shifter "nature." What I really mean by nature is the world all around us - the trees, flowers, hills, landscape, water, sunsets, the city, buildings, architecture, etc.

What is more beautiful and inspiring than God-made AND man-made creation?

What better place to foster creativity than the beautiful world we live in? If you are spending most of your time in a sedentary, stagnant, and sitting position in a cubicle staring at a computer, you'll be hard pressed to come up with fresh and new ideas. 

Get your butt out of your seat. Create some movement by going on a 10-20 minute walk outside. Get the blood flowing and take in the beauty all around you. Moving your body is one of the best ways to change your state and channel creative energy - even if it is as simple as going on a walk. 

Debbie Millman is a designer, author, educator, and brand strategist. She's worked with many major companies and projects ranging from Burger King to Star Wars merchandising. She is labeled as one of the most influential designers today. According to Millman, one of her tried and true methods to get out of a creative rut is to go outside and go on a walk. This activity helps clear her head and flush out creative blocks. 

Millman is a creative force like no other.  Please check out her interview on the Tim Ferriss Podcast Here....simply amazing.
Living in Manhattan, Millman taps into an endless supply of natural creative inspiration just by going outside. From people, to sounds, to architecture, to colorful billboards and advertisements everywhere - this concrete jungle serves as a breeding ground for inspiration. 

I don't live in the city, like Millman, but I do live near many trees, trails, and parks. God's eye for creation is unmatched. Just breathing in the fresh air and taking in the scene all around helps me feel more creative and inspired. I often go on walks either early in the morning or later at night when the kids are in bed. This time alone also allows me to reflect on what's going on in my world - presently and in my past. This technique might channel the most powerful source of inspiration of all: life. 

One of the kings of creation, Walt Disney, used his life as a spring board for inspiration and ideas for stories. Reflecting on his hard working blue collar childhood, Disney was inspired to write the classic film Cinderella. One time, he was pulled over by a police officer due to a trivial traffic violation. Instead of getting mad, he used that as inspiration for a Micky Mouse episode. 

Inspiration is around us everywhere. Tap into the beauty of nature and the scenes all around you. Get out of your "box." Go outside. Move your body and go on a walk. Use nature to help you reflect on your life - which might be the greatest source of creation possible. 

6. Go write, get right
Medium: Quiet time alone
State Shifter: Writing

Many of my blog posts and content for my new book WERE NOT conceived until I started to write. There is a magical creative force that happens when you allow your mind to explore, document, and reflect on feelings through writing. 

Voltaire once said, "Writing is the painting of the voice. " 

C.S. Lewis noted, "You can make anything by writing."

E.L. Doctorow offered,  "Writing is an exploration. You start from nothing and learn as you go."

My most creative place to write is not in front of a computer or laptop, but in the notes section in my phone. I also love to use Google Docs as a way to jot down thoughts and ideas throughout the day. One of the main themes of my new book coming soon is a unique daily journaling system - which I use everyday to prime my mind, body, and spirit. 

Journaling has been clinically proven to lower stress, depression, and anxiety. Keeping a journal has been shown to help gain control of one's emotions and improve mental health. 

Give it a try. The most important words in the English language are write it down. Unlock your inner wisdom. Create a new masterpiece. Find a solution. Get your mind right, go to a quiet place and write. 

Is this my future TedTalk?

God needed 6 days to create the world. Try these 6 mediums and state shifters to generate inspiration, ideas, and creation of your own. 

Medium // State Shifter
1. Taking a nap // Sleep 
2. Going for a drive // Sound
3. Working out at the gym // Movement
4. Taking a long hot shower // Water
5. Going on a walk // Nature
6. Quiet time alone // Writing

Who knows, you just might make a masterpiece. 

Collin Henderson is the creator and founder of Project Rise.  Project Rise is a platform to uplift and inspire people to be the best version of themselves.