Written by Stacy Walden, Content Marketing Specialist
Ever look up from your desk and notice that you have significantly less energy, focus and sometimes self-control then you did at the start of your day? Studies show that self-control and energy are not only intricately linked but are daily resources that tire much like a muscle. As we use these resources up, we can become weary and find normal tasks difficult come afternoon. This exhaustion kills productivity and makes the morning hours the most important of the day.
That’s not saying you should try to pack an eight hour day into a three hour window (or even rise earlier than the sun does) but instead think about ways to extend that unstoppable feeling of energy into the rest of the day. Whether you’re a morning person or a night owl, these five tips will help you transform your morning routine and set a positive tone that lasts the entire day.
1. Limit Screen Time
Studies show that screens and technology while effective for work and learning can actually be huge distractions and time wasters especially. When you dive straight into emails, texts or social media, you lose focus and your morning succumbs to the wants and needs of other people. Limiting screen time in the morning can help you set a calm and positive tone for your day.
2. Incorporate Mindfulness
Practicing mindfulness is beneficial at any time of the day but can be powerful in extending energy and concentration throughout the day. Before you even step out of bed, make an effort to be present and increase your awareness of your surroundings using your senses. This sensory practice helps you wake up your brain in a way that is clear, calm and helps it transition from sleep effectively. Waking up in chaos and instantly feeling overwhelmed exerts much more energy and will leave you feeling burnt out later in the day.
3. Practice Gratitude
Even if you woke up on the wrong side of the bed, you’re bound to feel a little better when you force yourself to remember all of life’s little luxuries. Practicing gratitude not only can help you start your day on a positive note, but can also have long term effects on your brain. Studies show that gratitude works to improve our mental health and can help us deal with stress and solve problems better. Practicing gratitude can also help you focus on big picture issues without being distracted by minor nuances or distractions.
4. Set Intention
Research shows that setting specific and concrete goals is correlated with increases in feelings of control and confidence. Setting goals every morning helps you narrow down a few achievable goals that you can carve time out of your schedule to meet. Avoid setting vague goals as these can be counterproductive and distract you from focusing on functional and achievable tasks.
5. Avoid Multitasking
Lastly, when going through your morning routine, try not to multitask. Multitasking in the morning is tempting, but it sets your whole day back. While it’s important to declutter your workspace and squeeze in a workout, try not to practice these important rituals while distracted with other tasks. Your morning routine should be rooted in concentration and positive energy so don’t try to detract the experience by juggling too many things at once.
For more ideas around how to reset your morning routine for success, explore Tommy John’s visual below. They break down successful morning habits into three phases to help you create your ideal routine.