What does a good day look like? With top performance coach Karl Morris #5
What does a good day look like for you? How great would it be to have one of those good days today? It's time for my latest Zestology podcast. You can click here and head over and listen to it right now on any device.
Today I have a fantastic guest - Karl Morris - who's one of the world's leading mind coaches, delivering cutting edge methods of peak performance and goal achievement to a range of clients across various fields. He's worked with sportsmen and women at the very top of their games for over the last 30 years. Currently, he specialises in golf where he’s worked with multiple major players and I’ve even worked with him personally; and in fact I still do! He's an amazing guy and I hope you enjoy this podcast as much as I enjoyed recording it.
Karl has some simple ideas to help you improve your life and your game - whatever it is. Karl has some outstanding ideas for creating your very own 'good day' right now.
When you listen you'll hear:
Living with more energy.
- The science of writing things down
- The Principles of being present and focused
- How drawing a “red dot” on a client’s equipment helped change his game
- The benefits of holding your attention in one place for mindful business and health practices
Easy, every-day tips for vitality.
- - Learning to design your own “Good Day” by cutting through all the distractions.
- - How short term tasks lead to completing long-term ambitions
- - Developing a habit or practice to “get in the zone”
- Setting 'directions' rather than goals and THEN focusing on process
- Avoiding and removing negative triggers in your environment
- The benefits of losing
Redirect: The Surprising New Science of Psychological Change by Timothy D. Wilson
For more information:
Tony Wrighton: Well today’s guest is Karl Morris. He is one of Europe’s leading mind coaches, delivering cutting edge methods of peak performance and goal achievement to a range of clients across various fields. He’s worked with loads of sports men and women, at the very top of their game – golf in particular. Multiple major winners in golf and I’ve worked with him personally as well. He’s had some fantastic ideas. He’s made a real difference to me. Karl great to have you on the show!
Karl Morris: Thanks Tony! It’s great to be with you.
Tony Wrighton: Yeah. Karl, let’s start with purpose and motivation. I know you’ve worked with so many sports men and women on various personal improvement techniques. The stuff about writing stuff down at the end of the day, you introduced me. When we first started working together it really made a difference to me. Tell me the thinking behind it and what you get people to do, and what you got me to do as well.
Karl Morris: Yeah, the key thing Tony is that, you know, we all know the value of having a long-term goal and big dreams. I’m all for that. But what I find over the years was the single most important thing with athletes and business people, is what I call ‘the accumulation of good days.’ In the sense that, you know, the only way that the big dream is going to come true is when you can actually start to accumulate on a regular basis. Performance on a single day basis where you’re giving yourself the best possible chance of success. And over and over again, you’d find this yourself, the actual… very act of writing down what you’re going to do today. You set yourself then a very clear intention. I’m a great believer. When intentions become completions, you start to build a real sense of confidence that you become the kind of person, when you say you’re going to do something. You actually do it.
Tony Wrighton: Yeah. So there’s a number of different ways that we’ve worked on doing it. And what I’ve settle on, at the end of the day, I write down, well 3 columns really: Good, what went all during the day; Better, what was better, and then, or what could be better rather; and then, How could it be better on the next day. There’s just something about it that kind of puts a positive spin on the day.
Karl Morris: I think when you do the – Good, Better, How, is that even if it’s not a particularly good day. If there’s been some setbacks during the day that we inevitably get in all sports, in all disciplines. You can still find something out of the day. You can still get something out of it. In the sense of what could I have done better? Doesn’t leave the thought churning around inside your head of what was wrong. It actually sets you on track on what you can do to put it right. And it gives you a kind of action plan for the next day, for the next week and so on. It’s a very dynamic process from day to day. I actually… you certainly said this to me, you know what? It keeps the whole process interesting because it’s up to you on what you do. You actually set your own agenda and there’s nothing worse than writing something down and then not doing it. You know, you actually don’t like to have that in your brain. So it’s a positive motivator.
Tony Wrighton: But there’s an added twist, isn’t there Karl? I don’t think you knew what you were letting yourself in for. When you told me the extra bit about commitment and committing to doing it. I remember you saying, you know, ‘I find that people are even more likely to do it if they let me know at the end of the day when they’ve done it.’ Well you know I can lead some quite late hours, don’t you? So, you’ve been getting texts at what 2 or 3 in the morning ever since 2011.
Karl Morris: My phone buzzes at all sorts of inconsiderate hours of the day but at least I know that you’re on track when I get that text. You know what, it’s based on a very solid sort of research that I caught Robert Cialdini many years ago wrote about the difference about commitment and an active commitment. An active commitment is where you actually, you write things down, involve other people. And when we set a power program together, you know, as we said to each other. I would know whether you’ve done the daily process simply by the fact that you sent me a text. And you know, (a) you feel good about it when you get a text back saying well done. But also, you don’t want to let me know that you’ve not done it. Because all of a sudden somebody else is involved now. I find that it’s such a simple thing that people can really work with others on this. So you know, if you just have a buddy system with this. If you’ve got a goal and you can actually involve each other in this, and it’s just that simple text at the end of the day. Did you do what you said what you’re going to do? Yes or No; and every time you send a done. You’ve achieved another good day. So you start to accumulate these good days.
Tony Wrighton: You know I’m really into Robert Cialdini as well, and I’ve done this with other people too - just shared goals. Me and my mate Matt, at the start of the year, we had our new year’s resolutions. I think… I think… we, to be fair, he lasted about 3 months. It really kept us going, you know, to texting each other every day and getting it done. There is something about public commitment that really seems to work, isn’t there?
Karl Morris: It really is a powerful drive. Yeah. Because we don’t want to be seen to letting ourselves down in the eyes of others. You know, it really… it’s an amazing how such a simple procedure can have such a long term benefit. You know, over and over again I’ve seen many times in the business world, you know, companies employ people and they come in and there’s grand schemes, and grand visions of what’s going to happen and everybody goes away from the seminar highly motivated. And then Monday morning comes along and nothing changes. Because they haven’t identified what they’re going to do in those single days. You know, I just keep always coming back to what does a good day look like? What does the next good day look like? And unless you take care of those very very short term goals, the long term goal is never going to happen.
Tony Wrighton: So, if someone’s listening to his, maybe they’re driving their car or walking along and just think, ‘well I would like to take action straight away,’ just on this particular subject. Just go over again what you kind of work with people on and how they can do it now.
Karl Morris: Well, they would have a long term goal. Let’s say if it was a goal, for they wanted to play on the European tour for instance, or they wanted to win… get the handicap down to a certain level. I would bring it all the way back and say to them, ‘what are you going to do today to actually improve your game?’ and then they would identify between say, 2 and 5 things. 2 and 5 activities that they are going to do today that we contribute to their improvement. And at the end of the day when they‘ve done those things, they then send a text saying done and you’ve accumulated a good day. You’ve put the effort in and you’ve done the thing you’ve set out to do. And as I mentioned at the beginning, I think there was a lot of talk about confidence and you know, the idea of you can just sit down and make yourself confident. I think it’s challenging at best. But I think if you start to do what you say you’re going to do. You build a very very strong sets of beliefs. You become a person who, when you actually decide to do something, you do it and that’s a powerful thing.
Tony Wrighton: Of this show, this podcast is obviously focusing on energy, vitality, as well as purpose and motivation that we’ve spoken about already. And one of the things that you and I spoke about a lot is focus. And I found personally, the most important factor for me, and actually the more I speak to other people, a lot of people as well, is focusing on one thing at a time. I just seem to work a lot better. And such is what I kind of feel clearer, and I think deeper, and I feel happier as well. And you and I identified quite early on, that there was one thing that was really distracting me a lot and that was the internet and my phone. Just kind of providing me constant distractions and it’s kind of dividing my attention half and half again all the time.
Karl Morris: It’s really interesting with the last sort of 10 or 20 years you know, the concept of multitasking has been worn by a lot of people like a badge of honour. And it’s the most ludicrous concept. All multitasking means is that your mind is literally all over the place. You’re not getting the next thing done correctly. So when it comes back down to it, if you can have real clarity, what is it I’m going to do for the next hour? Or what is it I’m going to do for the next day? And you focus on that to get it done. Then, as I say, you become a person who does things instead of a person who talks about doing things. You know?
Tony Wrighton: Yeah.
Karl Morris: Again, I see such a frustration. A lot of people have all got these grand schemes, and grand plans, and you know, the cliché of everybody’s got a book in them. The number of people that told me they’re going to write a book about their life or whatever it is. Okay. That’s great. Okay. What’s the first sentence? I always ask them that, ‘what’s the first sentence?’ and they’ve got no answer. But unless you’ve got the first sentence, you can’t write the first page. Once you’ve written the first page, you’re on the way.
Tony Wrighton: But some people would say, ‘well you know, I’ve got to multitask. I’ve got a million things going on at once and it’s the only way I could get through the day.’
Karl Morris: You can have a lot of things to do but you need to focus on each task individually. That’s the key. You know, spinning all these plates, and you write about that the digital world we’re in. We got so much energy being bombarded to us are all just real. So many calls to action. So many distractions. You know, to me, it’s no coincidence that the concept of mindfulness is now, has become such a powerful one in terms of health and business. The concept of actually holding your attention in one place, which is the principle of mindfulness. Essentially, that’s when the brain feels good. We feel good when we’re being mindful. We don’t feel good when we’re in a low level state of distraction, when we’ve got all sorts of things going on. So, the principle of being present and the principle of being focused, not only applies to sport but it applies to all areas of life as well.
Tony Wrighton: And the clients that you work with in sport and elsewhere… is… mindfulness, or something like it… something that’s popping up more and more?
Karl Morris: Yeah. I don’t tend to overly use the words with clients.
Tony Wrighton: I kind of imagine some sportsman saying, ‘well, I’m not interested.’
Karl Morris: Yeah. You know, you’ve got to be careful with the use of language, and mindfulness, and psychology, and things like that. Connotations in certain people’s minds you know. But if I talk with a sports man about focus and concentration, these words that they’ve heard and comfortable with. I mean, a lot of the golfers always ask me about the time I work with Louis Oosthuizen. This year, its 5 years and 5 years this year, the open is at St. Andrews. And 5 years ago, he won the open at St. Andrews by 7 shots. And he never previously made a cut in the major. And the press honed in on the fact that every single shot, he appeared to be looking at a red dot on his glove. Well that red dot was merely a trigger on each shot to be focused in that moment in time and go through a couple of processes. You know, it was one of those things that worked beautifully because he was lost in action. In the sense that each individual task… each individual shot got his full attention. He wasn’t letting himself wander to the outcome of whether he’s going to be open champion or not.
Tony Wrighton: And how did you do it with the red spot? Did you set it up, so when he saw the red spot, he thought of something?
Karl Morris: We set it up that the red spot became a trigger for his sense of drawing his attention into one place, in a kind of cocoon of concentration. But essentially, the red dot, was just a trigger to do a couple of other things in his pre-shot routine that led into a set of flow state where he stepped up to the ball and just let go. So it was a way of building a very, what I call, a bulletproof pre-shot routine, which is one of the single most important things that I work on with golfers.
Tony Wrighton: I’ve tried this loads. I can’t remember if it was in conjunction with you or before we started chatting. But, I bought loads of different coloured stickers and put them all around my flat. And essentially, did some NLP anchoring techniques on them. And actually, worked amazing. I remember I put a blue one on the mirror in my bathroom. And just, essentially anchored a really good holiday that I’ve taken a few months before. The only thing I found with the stickers was, they only last about 48 hours before I got used to seeing the sticker there and then I started ignoring it and forgot about it. So, I had to move the position of the stickers.
Karl Morris: Yeah. Yeah. I think that is one of the things that you always got to look at as they become habitual very quickly. And you need to keep refreshing the position or whatever it is. But there’s no doubt that our environment, for me, is one of the fascinating areas of trying to self-develop that we... Every day we wake up, our environment is bombarding us with lots of messages, lots of triggers. And I actually get people to really look at where they sit, where they’re doing the work at the desk, and things like that. What are the triggers that are actually putting them in certain states? And if you want to change those states, very often you need to adapt your environment in way you did and change to powerful or positive states.
Tony Wrighton: And what might be a kind of practical example for someone who’s listening and how they might be able to kind of put that into day to day action.
Karl Morris: Oh you know, if you sit at your desk and you know, your desk is completely cluttered. Stuff all over the place. It’s in a right mess and you seem to be modelled into your thinking, oh I don’t think there’s any coincidence with that. Very often, I think that’s why minimalism in many ways. The idea of clearing out a lot of clutter in your life. People report back that it helps them. They feel a sense of freedom with that. But more clarity. Because when you just got lots of stuff around you. Again, it triggers lots of different approaches to thinking. You know, that would be a powerful one for me, just looking at your environment. The desk that you’re in. if around your environment, you feel inspired by a certain picture, or a certain message. I think those are all useful things to do. But it is… the very act of at least looking at your environment that you’re sitting in a regular basis and just asking yourself – does this trigger the state that I want? The very act of doing that sets you on the road to improvement.
Tony Wrighton: Yeah. And certainly, I find sometimes, the change of environment…
Karl Morris: Hmmm…
Tony Wrighton: …uhmm... working somewhere where there’s not you know, relentless free Wi-Fi for example can actually make a massive difference as well.
Karl Morris: Yeah I think if you look back to the history of some of the greatest writers, that they, you know, be in flame, you know, went to certain places to write. It’s not a coincidence that they went to environments that actually triggered the flow state of writing. You know it’s important for writers but it’s important for all of us in our work. It’s to understand the power of environment on us.
Tony Wrighton: You’ve read ‘Daily Rituals’ haven’t you by Mason Currey?
Karl Morris: Hmm-hmmm…
Tony Wrighton: Because I interviewed him for my blog didn’t I?
Karl Morris: Great book. Great book.
Tony Wrighton: That’s absolutely fascinating to see how all these great creative people from the past work and many of them did just lock themselves away when they needed to create because they didn’t want or need any distractions.
Karl Morris: And I think the concept of ritual is similar to what I’ve just about the golfers with the pre-shot routines. When you have a ritual that you go through, there is a sense of certainty with that and a calmness descends with it. I know when the book, a lot of people, they reported the necessity to walk for a certain amount of time per day or whether it’s taking coffee at a certain time. These are all things that actually, we can become mindful in those moments. And the brain settles down and calms us down. We actually feel good going through those processes.
Tony Wrighton: And for a personal point of view, I think there’s so much merit in that. I wish I had more routine. But actually I’ve got little routine because the nature of my work changes from day to day. Is it possible to have that sense of order if you don’t have an actual physical routine which is the same from day to day?
Karl Morris: Yeah.
Tony Wrighton: Do you think?
Karl Morris: I think that’s where concepts of mindfulness can come in so useful. That even though you may be have a very sort of variable working life, you know, there can be periods of everyday where you do take the time to just sit and pay attention to the rise and fall of your breath for instance. You know just for a couple of minutes, can actually have a grounding effect and make us feel better. So, you know, even though the life that you lead is maybe very variable, you can put moments of certainty into every day and moments of ritual into it. If you have a life that’s a little bit more ordered, obviously it’s a little bit easier to do that. But we can all certainly find a way of creating those moments of order that make us feel calmer and more ready to face the rest of the challenges ahead.
Tony Wrighton: I love hearing your stories about the red dot with Louis Oosthuizen., for example. What about goal setting? Do you work on that with you clients? I mean, I know you mentioned kind of the day to day stuff where you know, writing stuff down, but kind of longer term goals. What do you think about that?
Karl Morris: I’m very big on directions. I don’t really call them goals as such. I like to tell people a real clear direction of where they’re going. So, what is it you’re doing this for? Do you want to win the British open? Do you want to play professional football? What is the direction you’re actually going for? Once a direction has been set. I’m very very big on the kind of just part that really and get back into process. What is the… what are the processes that you’re going to need to do regularly to become the player or person you want to be? Because a lot of people have the direction but they do not have the clarity of the process. It was very interesting listening to Sir David Brailsford, for talk about what you did with team sky with the cycling and how they got so completely away from the outcome of winning, you know, the tour de France, and medals in the Olympics, and things like that and just focused very very much on the process each day. And the wonderful concept that they have a marginal gauge. You know, looking at a few areas that you can improve by 1%. And then all of a sudden, those percentages adapt. So, that will be my keys, is to set yourself a direction on whatever you want to go but be very very clear on the processes that you need to go through on a regular basis to actually achieve it. You know, back to the book analogy, if my direction is, right in the book. Okay well, what’s the process that’s going to make that happen? If I already got a busy job writing 10,000 words in a day. It’s not going to be possible. But I could maybe commit to the process of writing 500 words a day. Now all of a sudden, if you write 500 words a day for a good number of days. You’ll be surprised how quickly you have a book on your hands.
Tony Wrighton: Yeah. Isn’t it because, obviously, probably the biggest selling personal development film and book of all time is the secret with lure of attraction which essentially says – write something down and it will happen.
Karl Morris: Good luck with that one.
Tony Wrighton: And you know… and you are setting your intention when you do that. The problem is that, with the message of the lure of attraction. You don’t actually need to do anything else, I guess.
Karl Morris: I... I think the, I mean, the secret in your library is a book to read and I think on the line principle of having clarity of what you want and setting the intention but for me, the real secret is action. You know, I know a lot of people who’ve read the secret and invoked the power of the universe and they’re still waiting for the universe to kick in…
Tony Wrighton: Hahaha.
Karl Morris: ...because they’ve not done their bit. But the old story about if you want to win the lottery, you still have to meet me half-way by buying a ticket.
Tony Wrighton: Yeah. Exactly yeah. So we’ve covered some kind of daily routines and some rituals and we’ve looked at writing stuff down at the start of the day and the end of the day; and we’ve also looked at kind of focus and clarity; and intentions but also kind of taking action towards those intentions rather than just writing it down, stick it in a box, and hoping for the best. What else have you come across in terms of living life with more purpose and if, you know, if there’s anything that springs to mind in terms of energy and vitality as well? Is there anything that comes… springs to mind, in terms of the work you’ve done with your clients in those areas?
Karl Morris: I think one of the big skills that the modern world has taken us away from… I don’t know if it’s a skill or a trade, whatever… but I think to be successful, you need to develop resilience. And I think in some ways, the modern world we’re in kind of tries to protect everybody from having their feelings hurt, or you know, not losing and things like that. Unfortunately, when you set out on the road to achieve success in business or in sport. You’re going to lose most of the time. You know, you’re going to have bad days on the golf course. You’re going to have days when you can’t get the first serve in. You’re going to come up against an opponent who’s just beats the heck out of you that particular day. You’re going to have a day that every phone call that you make, there’s no sign of a sale at the end of it. You know, having the tenacity and the resilience to deal with that, for me, is one of the most important things. I always talked about, you know, understanding that it’s not the setback of the things. It’s the response to it really. And that’s what it comes back to the daily thing that yesterday didn’t turn out as you wanted it to. What’s the best way of moving forward is to get back on track the next day. You know, I see a society that’s moving far too much towards a soft underbelly really. Where we’re not conditioning people to develop resilience. We’re trying to protect people from ever having their feelings hurt or losing, or whatever it may be and it really sets people up for failure that.
Tony Wrighton: And I guess in terms of sport, a lot of the time, when sports men and women get in touch with you is when things are going badly… rather than well…
Karl Morris: I’m waiting for the first phone call, when somebody rings up and says, ‘things are fantastic at the moment. I just need you to add a little bit more to it.’ Yeah, I mean, there’s a lot of calls really in some sort of desperation state. They have tried most of the things. They’re at the bottom really. And very often it’s because they just have a looping thought system when they have some setbacks and they can’t seem to create any changes and again, they can be going too fast forward in the mind about, you know… thinking about so far off in the future. Losing the tour card, losing the contract, or whatever it may be. I know I’m sounding like a broken record here, but it’s all about coming back and building the momentum of accumulating these good days that actually starts to propel you forwards.
Tony Wrighton: Now, listen, you know that I’m fully signed up to your methods and I absolutely loved meeting you and working with you over the last few years. Thanks so much for coming on the podcast. I’ve been asking everyone this. A book that you’d recommend. One book that you’d recommend and one big tip to live life with more energy, vitality, and purpose. And it might be something that you’ve covered already or it could be something entirely different. But one book you’d recommend and one big tip to live life with more energy, vitality, and purpose.
Karl Morris: One book I would recommend. That’s a tough one, Tony because I’ve got a library.
Tony Wrighton: I know.
Karl Morris: A couple of thousand, I’m one of amazon’s best ever customers.
Tony Wrighton: Yeah. You’ve recommended me some great ones. What was that one you recommended beyond the art of writing stuff down. That was excellent.
Karl Morris: Oh… it’s written by a guy called James Pe…
Tony Wrighton: James Penefeather…
Karl Morris: James Pennebaker…
Tony Wrighton: Pennebaker…
Karl Morris: James Pennebaker wrote a fantastic book called ‘Opening up.’
Tony Wrighton: Yeah.
Karl Morris: …and he detailed, he studied this for 20 odd years, the power of actually writing things down. (a) To get things done. But also, very important, the effect of writing things down is how you can actually process negative emotions and you know, negative experiences can be processed much better. It’s based on a fantastic research. I mean one of the studies that he did, was a bunch of people who got made redundant on a particular area and he did one group that actually wrote down how they felt each day and what they’re going to do about it. And the control group just dealt with it as they would do and it was amazing that the group that were writing things down, dealt with the redundancy much better. Found other employment much more quickly. It was a real story of the effect of writing…
Tony Wrighton: Yeah.
Karl Morris: …you know, not just for, as you said, a good base and what you intend to do but processing some of the bad stuff that happens to us every day.
Tony Wrighton: And it took some real trauma victims, didn’t they? They got them to write stuff down and it had a profound impact on them.
Karl Morris: Absolutely.
Tony Wrighton: Yeah.
Karl Morris: That would be certainly well up there… I think… I think… probably… my favourite…
Tony Wrighton: You can recommend your book if you want Karl.
Karl Morris: I can recommend my book, ‘Attention to secret to great golf.’ Available in all good bookstores. The other really really good writer that I really think is tremendous and everybody should have a look at is a guy called Timothy Wilson. He’s a professor of psychology. One of the most renowned psychology professors in the world. He wrote a great book called, ‘Redirect.’ It’s all about how… his metaphor is, we live our life, and it’s like as a story and our life seems to follow a script. And actually, he talks about story editing. About the ability to actually to be able to edit the script of your life. Change some of the characters in them. Change the plot line. Backed up by some good science on how effective that is. That would be another recommendation. I think how to live life is you know, each day, set some intentions. What do I intend to do today? And live a little bit more today rather than getting too far ahead of yourself into the future or our mind in the past. Another author who has a big impact on me is the Stanford psychologist, Philip Simbardom. Philip talks about how we and our mind, we are in different time zones. We either spend too much time in the past or too much time in the future. And while those have benefits, the real prize is being a little bit more focused in what I’m doing here and now.
Tony Wrighton: That sounds excellent and that is definitely an issue that I am still consider myself as a work in progress on.
Karl Morris: We’re all students in this. None of us have passed the degree yet.
Tony Wrighton: Yeah. Yeah. Karl that’s excellent, thanks so much. Now, before you go. When we started working together, we’ve become friends. And we’ve launched a website together which we’re very excited about – fiveshotslower.com. Anyone who’s listening and really interested in golf. We’re really excited about it aren’t we? It’s a chance to take your handicap down by 5 shots.
Karl Morris: The key thing with it that excites me about it Tony, a lot of people talk about working on the mental game but actually don’t really do much about it. Hopefully, the beauty of the 5 shots lower clubbing program is that weekly updates, weekly opportunities to listen to information I’ve worked on with the players over there. It’s… it’s you stay on track. It’s like a program of improvement that you can constantly keep referring back to and keep you moving forward. Yeah, hopefully, some really nice stuff in there and some exciting information that can make a difference. I’m almost suggesting, yes it’s primarily driven towards golfers, but I think you can apply to a lot of areas as well. Other sports as well.
Tony Wrighton: Definitely. I’ve really loved working on it. I’m putting all the details in the blog for this podcast. And also, a discount for anyone who’s listening who wants to get involved as well.
Karl Morris: Right.
Tony Wrighton: Karl thank you so much! My reading list. I’m ashamed to say that the ‘Redirect’ book you have recommended and it’s on my shelf in front of me and I haven’t read it yet. So…
Karl Morris: That’s your task for today, start reading that book.
Tony Wrighton: First page, maybe. Alright Karl, thanks so much for coming on.
Karl Morris: No problem Tony, great to be with you.
Karl's story about the red spot is an absolute belter, so do make sure you listen in for this, and just in general, I think you'll find it very uplifting. You'll also hear how Karl and I have launched a website together called fiveshotslower.com which we're excited about. (And if you're interested in the discount code that I mentioned in the podcast, it's KARL2015.)
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Zestology Guest: Karl Morris