Effective Approach to Commencing a Workday for High-Performing Individuals (Spoiler Alert: It's Not Emails)
In the hustle and bustle of modern life, establishing a morning routine can be a game-changer for productivity and overall well-being. Let's explore some strategies adopted by successful individuals and backed by research.
Dave Asprey, creator of Bulletproof Coffee, manages his time effectively with a calendar that includes buffer days, focus days, and free days. This approach allows him to prioritise tasks and maintain a balanced workload.
A significant number of U.S. jobs are sedentary, making it essential to incorporate physical activity into our daily routines. A 2020 study found that older adults who engaged in moderate-intensity exercise in the mornings experienced improvements in working memory and executive function throughout the day.
Brisk activity like a walk, jog, bike ride, or swim in the morning can help increase energy, get muscles limbered up, and improve focus. Spending just 2 hours a week in nature can also improve general health and well-being, according to research. A simple way to connect with nature could be drinking coffee or doing morning stretches outside.
A balanced breakfast, consisting of slow-digesting complex carbs, protein, fruits and/or vegetables, and healthy fats, can make a difference for the day ahead. Consistently eating breakfast can stabilise blood sugar levels, keep one feeling full, and aid in maintaining focus.
Expressing gratitude, whether to others or in a journal, can kick-start the day on a positive note. Kathryn Minshew, founder and CEO of The Muse, starts her day by expressing gratitude to her team. Joy Bauer, a nutrition and health expert, reviews her to-do list each morning before starting work.
Tim Ferriss, author of The 4-Hour Workweek, suggests journaling as a way to manage anxiety and clarify goals and priorities for the day. Meditation can also help lower blood pressure, quell anxiety, boost mood, reduce insomnia, and improve job performance and satisfaction.
Avoiding email first thing in the morning can promote productivity and a better mental outlook. The act of sitting down to eat forces one to take a pause before diving into the day's busyness and stress.
Successful personalities in Germany often establish morning routines that include avoiding calls and emails early on by setting focused time blocks for deep work or creative tasks. For instance, dedicating specific weekdays to marketing or content creation and creating routines to reduce distractions and increase productivity.
In conclusion, a well-planned morning routine, incorporating physical activity, a balanced breakfast, time for reflection, and focused work, can significantly enhance productivity and overall well-being.
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