This Morning Routine Will Save You 20 Hours Per Week

Author Article

The traditional 9–5 workday is poorly structured for high productivity. Perhaps when most work was physical labor, but not in the knowledge working world we now live in.Although this may be obvious based on people’s mediocre performance, addiction to stimulants, lack of engagement, and the fact that most people hate their jobs — now there’s loads of scientific evidence you can’t ignore.

The Myth of the 8 Hour Workday

The most productive countries in the world do not work 8 hours per day. Actually, the most productive countries have the shortest workdays.

People in countries like Luxembourg are working approximately 30 hours per week (approximately 6 hours per day, 5 days per week) and making more money on average than people working longer workweeks.


This is the average person in those countries. But what about the super-productive?

Although Gary Vaynerchuck claims to work 20 hours per day, many “highly successful” people I know work between 3–6 hours per day.

It also depends on what you’re really trying to accomplish in your life. Gary Vaynerchuck wants to own the New York Jets. He’s also fine, apparently, not spending much time with his family.

And that’s completely fine. He’s clear on his priorities.

However, you must also be clear on yours. If you’re like most people, you probably want to make a great income, doing work you love, that also provides lots of flexibility in your schedule.

If that’s your goal, this post is for you.

However, you must also be clear on yours. If you’re like most people, you probably want to make a great income, doing work you love, that also provides lots of flexibility in your schedule.

If that’s your goal, this post is for you.

Quality Vs. Quantity

“Wherever you are, make sure you’re there.” — Dan Sullivan

If you’re like most people, your workday is a blend of low-velocity work mixed with continual distraction (e.g., social media and email).

Most people’s “working time” is not done at peak performance levels. When most people are working, they do so in a relaxed fashion. Makes sense, they have plenty of time to get it done.

However, when you are results-oriented, rather than “being busy,” you’re 100 percent on when you’re working and 100 percent off when you’re not. Why do anything half-way? If you’re going to work, you’re going to work.

To get the best results in your fitness, research has found that shorter but more intensive exercise is more effective than longer drawn-out exercise.

The concept is simple: Intensive activity followed by high-quality rest and recovery.

Most of the growth actually comes during the recovery process. However, the only way to truly recover is by actually pushing yourself to exhaustion during the workout.

The same concept applies to work. The best work happens in short intensive spurts. By short, I’m talking 1–3 hours. But this must be “Deep Work,” with no distractions, just like an intensive workout is non-stop. Interestingly, your best work — which for most people is thinking — will actually happen while you’re away from your work, “recovering.”

For best results: Spend 20% of your energy on your work and 80% of your energy on recovery and self-improvement. When you’re getting high-quality recovery, you’re growing. When you’re continually honing your mental-model, the quality and impact of your work continually increase. This is what psychologists call, “Deliberate Practice.” It’s not about doing more, but better training. It’s about being strategic and results-focused, not busyness-focused.

In one study, only 16 percent of respondents reported getting creative insight while at work. Ideas generally came while the person was at home, in transportation, or during recreational activity. “The most creative ideas aren’t going to come while sitting in front of your monitor,” says Scott Birnbaum, a vice president of Samsung Semiconductor.

The reason for this is simple. When you’re working directly on a task, your mind is tightly focused on the problem at hand (i.e., direct reflection). Conversely, when you’re not working, your mind loosely wanders (i.e., indirect reflection).

While driving or doing some other form of recreation, the external stimuli in your environment (like the buildings or other landscapes around you) subconsciously prompt memories and other thoughts. Because your mind is wandering both contextually (on different subjects) and temporally between past, present, and future, your brain will make distant and distinct connections related to the problem you’re trying to solve (eureka!).

Creativity, after all, is making connections between different parts of the brain. Ideation and inspiration is a process you can perfect.

Case in point: when you’re working, be at work. When you’re not working, stop working. By taking your mind off work and actually recovering, you’ll get creative breakthroughs related to your work.

First Three Hours Will Make or Break You

According to psychologist Ron Friedman, the first three hours of your day are your most precious for maximized productivity.

“Typically, we have a window of about three hours where we’re really, really focused. We’re able to have some strong contributions in terms of planning, in terms of thinking, in terms of speaking well,” Friedman told Harvard Business Review.

This makes sense on several levels. Let’s start with sleep. Research confirms the brain, specifically the prefrontal cortex, is most active and readily creative immediately following sleep. Your subconscious mind has been loosely mind-wandering while you slept, making contextual and temporal connections.

So, immediately following sleep, your mind is most readily active to do thoughtful work.

So, your brain is most attuned first thing in the morning, and so are your energy levels. Consequently, the best time to do your best work is during the first three hours of your day.

I used to exercise first thing in the morning. Not anymore. I’ve found that exercising first thing in the morning actually sucks my energy, leaving me with less than I started.

Lately, I’ve been waking up at 6AM, driving to my school and walking to the library I work in. While walking from my car to the library, I drink a 250 calorie plant-based protein shake (approximately 30 grams of protein).

Donald Layman, professor emeritus of nutrition at the University of Illinois, recommends consuming at least 30 grams of protein for breakfast. Similarly, Tim Ferriss, in his book, The 4-Hour Body, also recommends 30 grams of protein 30 minutes after waking.

Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevent spikes in hunger.

I get to the library and all set-up by around 6:30 AM. I spend a few minutes in prayer and meditation, followed by a 5–10-minute session in my journal.

The purpose of this journal session is to get clarity and focus for my day. I write down my big picture goals and my objectives for that particular day. I then write down anything that comes to my mind. Often, it relates to people I need to contact or ideas related to a project I’m working on. I purposefully keep this journal session short and focused.

By 6:45, I’m set to work on whatever project I’m working on, whether that’s writing a book or an article, working on a research paper for my doctoral research, creating an online course, etc.

Starting work this early may seem crazy to you, but I’ve been shocked by how easy it is to work for 2–5 hours straight without distractions. My mind is laser at this time of day. And I don’t rely on any stimulants at all.

Between 11 AM-noon, my mind is ready for a break, so that’s when I do my workout. Research confirms that your workout is better with food in your system. Consequently, my workouts are now a lot more productive and powerful than they were when I was exercising immediately following sleep.

After the workout, which is a great mental break, you should be fine to work a few more hours, if needed.

If your 3–5 hours before your workout was focused, you could probably be done for the day.

Protect Your Mornings

I understand that this schedule will not work for everyone. There are single-parents with kids who simply can’t do something like this.

We all need to work within the constraints of our unique contexts. However, if you work best in the morning, you gotta find a way to make it happen. This may require waking up a few extra hours earlier than you’re used to and taking a nap during the afternoon.

Or, it may require you to simply focus hardcore the moment you get to work. A common strategy for this is known as the “90–90–1” rule, where you spend the first 90 minutes of your workday on your #1 priority. I’m certain this isn’t checking your email or social media.

Whatever your situation, protect your mornings!

I’m blown away by how many people schedule things like meetings in the mornings. Nothing could be worse for peak performance and creativity.

Schedule all of your meetings for the afternoon, after lunch.

Don’t check your social media or email until after your 3 hours of deep work. Your morning time should be spent on output, not input.

If you don’t protect your mornings, a million different things will take up your time. Other people will only respect you as much as you respect yourself.

Protecting your mornings means you are literally unreachable during certain hours. Only in case of serious emergency can you be summoned from your focus-cave.

Mind-Body Connection

What you do outside of work is just as significant for your work-productivity as what you do while you’re working.

A March 2016 study in the online issue of Neurology found that regular exercise can slow brain aging by as much as 10 years. Loads of other research has found that people who regularly exercise are more productive at work. Your brain is, after all, part of your body. If your body is healthier, it makes sense that your brain would operate better.

If you want to operate at your highest level, you need to take a holistic approach to life. You are a system. When you change a part of any system, you simultaneously change the whole. Improve one area of your life, all other areas improve in a virtuous cycle. This is the butterfly effect in action and the basis of the book, Start with Habit, which shows that by integrating one “keystone habit,” like exercise or reading, that the positivity of that one habits ripples into all other areas of your life, eventually transforming your whole life.

Consequently, the types of foods you eat, and when you eat them, determine your ability to focus at work. Your ability to sleep well (by the way, it’s easy to sleep well when you get up early and work hard) is also essential to peak performance. Rather than managing your time, then, you should really be focused on managing your energy. Your work schedule should be scheduled around when you work best, not around social norms and expectations.

A Very Simple Technique For Building Keystone Habits

You only need one keystone habit to start. If you create one, then you’ll have built the confidence to build several more. The reason is simple: how you do anything is often how you do everything.

If you can lock in one keystone habit — particularly something that is fundamental and important like food or money or time — then you’ll have gained sufficient confidence and control in your life.

This is actually what most people don’t understand about willpower. They think willpower is about self-control when willpower is actually a matter of confidence.

If you have low willpower, it’s because you have low confidence.

You create confidence by getting small wins, which ripple into bigger wins. The more confident you are, the less willpower you need to make good choices.

So how do you build a keystone habit quick?

One answer that psychologists have hit upon is called “implementation intentions” It’s extremely simple and easy to apply.

Basically, you create a planned response every time you’re either triggered or tempted to do something you don’t want to do.

For example, every time you get triggered to smoke a cigarette, you immediately call a friend. You can also have back-up plans if the friend doesn’t answer.

But the principle is simple: have an immediate response to a trigger so you don’t unconsciously react.

Your planned and immediate response takes willpower out of the equation because it takes the choice out of the equation. Willpower is all about choice, or in reality, the lack of having made a choice. Willpower is the byproduct of not knowing exactly what the outcome will be. For instance, when you get triggered to smoke or do any other negative behavior — if willpower is part of the equation, it is because you haven’t decided beforehand what you will do. You’re still undecided. Hence, 98% commitment is much harder than 100% commitment.

True decisions mean you have cut-off alternative options. The decision is the opposite of decision fatigue, and decision fatigue is the same thing as willpower. Thus, willpower is the absence of a decision, and leads to an emotional tug-of-war within yourself which generally ends in failure.

Part of the genius of implementation intentions is simply their ability to distract you from your trigger for long enough for the trigger to subside. In the brief 10–60 second window where you’re going through your pre-planned and healthy response to a trigger, your re-reminded of the decision you made and the goals you’re pursuing. The trigger and desire go away as you engage in healthy behavior and re-ignite your confidence.

I applied an implementation intention while at Disney World the other day. Instead of caving into the junk food all around me, I did a bunch of push-ups. Every time I wanted to eat snacks, I just did 10 pushups. By the end of the day, I’d done over 100.

Habit formation is about replacement more than simply removal. You can’t just create a void in your life. You need to fill it with something more congruent. Therefore, in order to build a successful implementation intention or pre-planned response— you need to establish an “if-then” response to whatever you’re trying to accomplish.

Pick the goal.

Whenever an obstacle appears, use your if-then response. Example:

Goal: Be as healthy as possible.
Obstacle: eating bad food.
If-then: if I’m tempted to eat unhealthy foods in an impulsive and non-planned manner, then I will immediately drink a big glass of water and do 20 jumping-jacks.

It doesn’t really matter what your pre-planned response is, so long as you consistently do it. By consistently following through, you’ll create small wins. Small wins build self-respect and confidence, thus lowering your need for willpower. Small wins and confidence solidify the decisions you’ve made, giving you increased inner-knowing that you absolutely will achieve your goal.

Another key reason that confidence lowers the need for willpower is that the more confident you get, the more you genuinely DESIRE better results. At the heart of willpower is not actually knowing what you want. Indeed, you may actually still desire eating bad food, for example. Thus, you’re at continually battling within yourself.

This is a horrible yet common way to live.

Most people do not know what they truly want. They don’t know how to make decisions. They haven’t learned how to build genuine confidence. Most people’s lives are a constant back-and-forth of indecision and lack of clarity. Yet, decision and clarity go hand-in-hand are not actually hard to build. They are skills.

You start with one simple one. And watch the ripples grow and success compound.

As you become more confident and mature as a person, your desires fundamentally change. You stop wanting stuff you used to want. You start wanting to succeed. You start loving yourself enough to win at life. You start seeing a much bigger picture for yourself. You realize increasingly more that you are the one painting the picture and actually have been the entire time.

Rather than being disappointed by your previous choices, you’re increasingly grateful for what your life is. You see increased vision and potential in everything around you.

Don’t Forget to Psychologically Detach and Play

Research in several fields has found that recovery from work is a necessity for staying energetic, engaged, and healthy when facing job demands.

Recovery” is the process of reducing or eliminating physical and psychological strain/stress caused by work.

One particular recovery strategy that is getting lots of attention in recent research is called “psychological detachment from work.” True psychological detachment occurs when you completely refrain from work-related activities and thoughts during non-work time.

Proper detachment/recovery from work is essential for physical and psychological health, in addition to engaged and productive work. Yet, few people do it. Most people are always “available” to their email and work. Millennials are the worst, often wearing the openness to work “whenever” as a badge of honor. It’s not a badge of honor.

Research has found that people who psychologically detach from work experience:

When you’re at work, be fully absorbed. When it’s time to call it a day, completely detach yourself from work and become absorbed in the other areas of your life.

If you don’t detach, you’ll never fully be present or engaged at work or at home. You’ll be under constant strain, even if minimally. Your sleep will suffer. Your relationships will be shallow. Your life will not be happy.

Not only that, but lots of science has found play to be extremely important for productivity and creativity. Just like your body needs a reset, which you can get through fasting, you also need to reset from work in order to do your best work. Thus, you need to step away from work and dive into other beautiful areas of your life. For me, that’s goofing off with my kids.

Stuart Brown, the founder of the National Institute for Play, has studied the “Play Histories” of over six thousand people and concludes playing can radically improve everything — from personal well-being to relationships to learning to an organization’s potential to innovate. As Greg McKeownexplains, “Very successful people see play as essential for creativity.”

In his TED talk, Brown said, “Play leads to brain plasticity, adaptability, and creativity… Nothing fires up the brain like play.” There is a burgeoning body of literature highlighting the extensive cognitive and social benefits of play, including:

Cognitive

  • Enhanced memory and focus
  • Improved language learning skills
  • Creative problem solving
  • Improved mathematics skills
  • Increased ability to self-regulate, an essential component of motivation and goal achievement

Social

  • Cooperation
  • Team work
  • Conflict resolution
  • Leadership skill development
  • Control of impulses and aggressive behavior

Listen to Brain Music or Songs on Repeat

In her book, On Repeat: How Music Plays the Mind, psychologist Elizabeth Hellmuth Margulis explains why listening to music on repeat improves focus. When you’re listening to a song on repeat, you tend to dissolve into the song, which blocks out mind wandering (let your mind wander while you’re away from work!).

WordPress founder, Matt Mullenweg, listens to one single song on repeat to get into flow. So do authors Ryan Holiday and Tim Ferriss, and many others.

Give it a try.

You can use this website to listen to YouTube videos on repeat.

I generally listen to classical music or electronic music (like video game type music). Here are a few that have worked for me:

One Moment by Michael Nyman
Make Love by Daft Punk
Tearin’ it up by Gramatik
Terra’s theme from Final Fantasy 3
Duel of Fates from Star Wars
Stop crying your heart out by Oasis

Ready to Upgrade?

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This article first appeared on Medium

How To Prevent Morning Anxiety From Totally Ruining Your Day

Author Article

Anxiety has a very unwelcome way of popping up when you least expect it. It could happen at a party, just when you were starting to have a good time. Or in the middle of the night, making it that much harder to get a blissful eight hours of sleep. And, for some, anxiety has a habit of rearing its ugly head in the early morning—just to make sure your day starts off on a really stellar note.
Why—why?!—does morning anxiety happen? And how do you get rid of it? Here, Gail Saltz, MD, an associate professor of psychiatry at the NY Presbyterian Hospital Weill-Cornell School of Medicine gives all the need-to-know facts.

What morning anxiety looks like (and why it’s happening)

There’s a difference between waking up and being in a bad mood because you don’t feel like going to work and having actual morning anxiety. Here are the signs of the latter, according to Dr. Saltz:

  • A rush in adrenaline, such as a racing heart or increased jitteriness.
  • Increased blood pressure.
  • A sense of worry for no apparent reason.
  • Feeling on edge, but you aren’t sure why.
  • Exhaustion even though you’ve just slept.

As for why anxiety can strike in the morning, Dr. Saltz says there are a few factors at play that could cause morning anxiety:

1. You have higher amounts of stress hormones in the morning. “There’s actually a physiological reason why some people experience anxiety in the mornings,” Dr. Saltz says. “For one, it’s when cortisol levels are naturally at their highest.” She explains that cortisol is often called “the stress hormone” because high levels of it can lead to feeling stressed.

“There’s nothing you can do from stopping cortisol from raising slightly in the morning—that’s biologically what happens—but there are steps you can take to lower your cortisol over all so that it doesn’t peak as high,” Dr. Saltz says. (Don’t worry, we’ll get to it!)

2. Coffee can lead to feeling anxious. What you eat or drink in the morning can also lead to increased feelings of anxiety, according to Dr. Saltz. “The first thing many people do in the morning is drink a cup of coffee. Caffeine, particularly for people who already have anxiety, can definitely worsen the symptoms of that.” She explains that caffeine can lead to feeling jittery and having an increased heart rate. “Then our brain tries to come up with a reason to explain why we feel that way: I’m feeling jittery. I must be worried about X.” Dr. Saltz says this happens so quickly that it can feel like we have the thought first and thenthe physiological reaction, but it’s actually the other way around.

3. Sugar is another culprit. What are you normally eating for breakfast? If you’re going for something that has lots of simple sugars or carbs (like a smoothie bowl or toast), the quick energy spike could ultimately affect your morning anxiety. “Right after you have an insulin burst, blood sugar levels drop and that can make your anxiety feel worse,” Dr. Saltz says, adding that this can lead to feeling fatigued or on edge for seemingly no reason. Your blood sugar is also at a natural low point in the morning (since, you know, you haven’t eaten since the night before), which can contribute to feeling anxious.

4. Morning anxiety could also be a sign of having general anxiety disorder. If you experience morning anxiety several times a week, Dr. Saltz says you likely have generalized anxiety disorder, which she says is extremely common. (This means that you are consistently experiencing symptoms of anxiety over at least a six-month period.) If this is the case, the key will be finding ways to quell your anxiety as a whole.

If you suspect that you have generalized anxiety disorder, the next best step is to seek help from a mental health professional, who help you develop a treatment plan that’s right for you.

5. You’re chronically stressed. “If you are overly stressed, your body will produce more cortisol,” Dr. Saltz says. That means that morning peak is going to be higher than it would be otherwise. Again, the only way to get to the root cause of this is to take steps to minimize the stress in your life.

How to fight back against morning anxiety

Anxiety is a frustrating condition, especially when it pops up first thing in the a.m. As mentioned above, if you have chronic anxiety or a diagnosed anxiety condition, you’ll want to work with your mental health practitioner to find the right treatment for you. But if your morning anxiety is more of an occasional annoyance, Dr. Saltz has some tips that could help cut down on its occurrence:

1. Make measures to minimize overall stress. If you have generalized anxiety disorder or are overly stressed, Dr. Saltz says it’s important to take steps to manage it, which could include the help of a therapist. “Meditationregular exercise, and having an overall healthy diet all play parts in minimizing overall stress,” she adds.

2. Cut back on caffeine and sugar. Because these are two culprits that often cause physiological responses that mimic anxiety, cutting them out or reducing your intake could help. Look for breakfast foods rich in protein and healthy fats (the latter is especially good for brain health) that won’t spike insulin levels, like eggs or a green smoothie, and consider switching your regular latte for a milder form of caffeine, like matcha or tea.

3. Take some deep breaths. This might seem like an “easier said than done” situation, but Dr. Saltz says taking slow, deep breaths truly can help calm the mind and body. “If there’s something you’re worried about on your mind that pops up while you’re taking your deep breaths, acknowledge it and let it pass; don’t try to push it away,” she says.

4. Write down everything you’re worried about. In morning moments where you feel consumed by everything you have to get done that day, Dr. Saltz says it can help to write them down. “Some people keep a ‘worry journal’ for this purpose,” she says. “Once they write it down, it’s out of their mind and they can move on with their day.” It can also help, she says, to make a to-do list so you know exactly when you’re going to get everything done. That way, you’re not spending your morning trying to figure it out in your head.

5. Get enough good quality sleep. Dr. Saltz says not getting enough quality sleep can also lead to feeling anxious when you wake up. Again, it’s because those pesky cortisol levels come into play; not getting enough sleep can raise them higher.

Morning anxiety can feel frustrating and overwhelming. But knowing the everyday factors that can contribute to it can help you take back control of how you feel. Here’s to actually enjoying our morning routines again.

Find out how having anxiety impacted one woman’s career. And here’s the difference between feeling anxious and stressed.

 

How Can I Get on a Better Sleep Schedule?

Author Article

Sleep schedules vary a lot from person to person. Some are naturally “larks”—early to bed and early to rise—while others are “night owls.” Schedules shift with development, too, with babies typically being larks compared to older children; adolescents in particular often are on a later schedule, which can make it difficult to accommodate early classes.

Thankfully even night owls generally can align their schedules with the rest of the world. However, at times they may find themselves stuck in a cycle of late to bed, late to rise that’s hard to get out of.  For example, college students may go to bed and wake up later and later during winter break, and need to shift their schedule to one that’s compatible with academics as the new semester approaches.

If you find yourself in this situation, here are some recommendations for effectively getting on an earlier schedule.

1. Start in the morning.

Most people who try to change their sleep habits start by trying to go to bed earlier. Since sleep has a beginning and an end, it makes sense intuitively that we should adjust the start time. Unfortunately this approach is very likely to fail.

The problem is that you won’t have been up for enough hours in order to fall asleep easily, and so you’re likely to lie in bed for hours; the next morning you’ll probably stick to your typical wake time. There’s also a good chance you’ll get stressed out about not sleeping, which can lead to insomnia as your bed becomes associated with anxiety.

The better method is to think of being awake as having a start and an end, and adjusting when you start being awake. In other words, start by getting up earlier.

Ideally you can make this change gradually, so it’s not too difficult. For example, if you’ve been getting up at noon, start by setting an alarm for 11:30 AM. Gradually shift your wakeup time 15-30 minutes earlier as your body adjusts.

2. Get natural light early in the day.

One of the most effective ways to shift your 24-hour internal clock (or circadian rhythm) is to have exposure to bright light at the right time of day. For moving to an earlier schedule, that means getting natural light early in the day—preferably as soon as you wake up.

It doesn’t have to be for a long time (even 15 minutes helps), and you don’t need the Florida sun—being outside on an overcast day or sitting near a south-facing window can be enough. The light will signal to your brain that it’s time to be awake, and will suppress the production of melatonin, the hormone that tells your body and brain when to expect sleep.

On the flip side, avoid bright lights late in the day, like the glow of your tablet or phone, which can turn off melatonin production right when you need it.

3. Avoid caffeine later in the day.

If you’re getting up earlier, chances are you’re going to be sleepy at times during the day. The temptation to use caffeine to cope can be strong, especially around the mid-afternoon slump. However, it’s likely to keep you awake at bedtime, pushing your wakeup time later and delaying your ability to change your schedule.

What’s “later in the day”? A safe rule of thumb for most people is to avoid caffeine after lunchtime. If you’re sensitive to caffeine, it may need to be even earlier. (Of course, if your sleepiness is a safety concern—like while driving—do what you need to do.)

Instead of caffeine, try something like going for a brisk walk or doing calisthenics. If you’re able to go without it after lunch, you’re more likely to be ready for sleep come bedtime.

4. Be careful about naps.

Napping can have a similar effect to caffeine, making it harder to fall asleep when you’d like to. Our drive for sleep depends on how long we’ve been awake, and naps reduce that drive.

As with caffeine, the time of the nap is important; a 7:00 PM nap is going to be a bigger problem than one at 2:00 PM. If you do nap, aim to keep it short—no more than 20-30 minutes. And again, nap for safety reasons when needed.

5. Go to bed when sleepy.

Finally, be careful not to go to bed too early. It’s best if you feel like you could fall asleep relatively quickly once you lie down, to avoid spending a long period of time trying to wrestle your brain to sleep (see the first point, above).

On the other hand, you may be able to go to bed earlier than you think. Many people find that they get a “second wind” if they stay up past a certain hour, even if they were ready for bed earlier in the night. So take care not to push though sleepiness at night. By going to bed when your body is ready, you’ll have a better chance of getting up when your alarm goes off.

Some individuals on a late sleep schedule could have a condition like a Delayed Sleep Phase Circadian Rhythm Sleep-Wake Disorder that may require consultation with a professional. As always, consult a qualified medical professional before making major changes to your sleep. 

The 10 Morning Rituals Of Successful Entrepreneurs

Forbes Article

What morning habits hyper-successful entrepreneurs use to set themselves up for productive days?

How you start your day can have an incredible impact on how the rest of it goes. How much energy you have, how efficient and productive you are, if you achieve the right things, and how much you enjoy the journey. There are millions of others out there trying to beat you. There are only so many days to make progress. So, while many workers see morning routines as a luxury, top performers are very mindful of what they do.

I have the pleasure of interviewing some of the most successful entrepreneurs on the DealMakers Podcast where they share how they did it. Routines are always a big component. With that been said, here are just some of the morning rituals of successful entrepreneurs that you may like to try.

1) Review Goals & To-Do Lists

Get in the game and get focused on what you want to accomplish for the day. If you don’t there are plenty of other people in line waiting to take up your time and have you working to their priorities. Take control. Be honing in on your top VIP items and what you want to be doing. Gary Keller uses a one thing to-do list to make sure there are no other distractions.

2) Read

Leaders read. Period. YouTube is great, audio books and podcasts can be hyper valuable and offer efficiency, but real reading carries many benefits, aside from just inputting more noise and knowledge. Mark Cuban and Warren Buffett are famous for reading for hours a day. Elon Musk and Bill Gates are heavy readers too. It is one of the top traits of the world’s most successful.

3) Exercise

Exercise is one of the most common elements in the morning routines of successful entrepreneurs. Many hit the gym, ride bikes, run or walk. Navy SEAL and author of Extreme Ownership, Jocko Willink likes to hit the weights hard before running. Though the new peloton craze could be for you if you live in the cold weather like NYC.

4) Cold & Hot Therapy

Tony Robbins is famous for using cold therapy to wake up. If it’s not a cryo chamber, it’s a dipping pool at his Florida estate. In his new book Passion For Real Estate Investing, fund manager Fuquan Bilal swears by Korean heat therapy for boosting thinking and productivity.

5) Meditation

Practicing mindfulness, breathing exercises, meditation and even morning journaling are common practices among high achievers. This includes both Arianna Huffington and Oprah. Some may find this a little slow paced for their lifestyles. Others swear by it for staying focused.

6) Yoga

Entrepreneurs who are known for practicing yoga include Russell Simmons, Sergey Brin (Google), Justin Rosenstein and multi-billion dollar selling real estate entrepreneur Kaya Wittenburg. If you are looking for something a little more fast paced try power yoga or Day Breaker’s morning dance and yoga parties.

7) Sports

If lifting weights isn’t your thing, why not dive into your favorite sport in the morning. Tim Draper says he begins his day with basketball. Richard Branson says he enjoys tennis, kite surfing or swimming around his private island. This can be a great way to ensure your passion for a sport isn’t left in the dust as you pursue your startup and grow a business. It’s one thing you shouldn’t sacrifice.

8) Check in Online

Other entrepreneurs just thrive on jumping right into it. It seems to work quite well for them. Entrepreneurs like Gary Vaynerchuk hit the bathroom with their phones as they leap out of bed to check news, respond to social media messages, or even keep in the routine of making time to call family members. This seems counterproductive advice compared to most of what is suggested in books and blogs today, but if that’s what you live for, don’t deny yourself.

9) Make the Bed

Just like the military, Tim Ferris of the Four Hour Work Week has said making the bed is a priority in the morning. You may not really care about what the bed looks like, nor feel you need it to be made before you knock out again at night. Yet, there may be benefits in the routine and preparing your mind. If you are working from home or are sleeping in your office, the cleanliness and organization might be better for your focus too.

The great thing about this morning ritual is that you’ve always at least accomplished something each day. Even if that is followed by spilling coffee on your new shirt, getting stuck in traffic, forgetting to let the dog out, and missing an important investor meeting At least you accomplished something today.

10) Have Breakfast with People You Love

If you are a real hustler it can be hard to slow down enough to make breakfast with your family. Well, it can be even harder to make it home for dinner on time or make all the quality time you promise. At least you can be consistent with breakfast. You can also start out their day on a positive note, and ensure you are still getting the most important things done.

Summary

Morning routines appear to be a clear differentiator in top performers and the rest. Invest time in them. These clues from other successful leaders appear to make a big difference in how high you can go. However, Tai Lopez also points out the importance of finding the right combination of morning rituals for you and your personality.

You don’t have to get up at 4 am, bench press, or be a Facebook user to be successful. It’s more important that you morning system works for you. Experiment and find a good process. Though don’t be shy about disrupting it every now and again to try something new.

Alejandro Cremades is a serial entrepreneur and author of best-seller The Art of Startup Fundraising, a book that offers a step-by-step guide to today‘s way of raising money for entrepreneurs.