Mornings can improve or ruin your productivity for the day, so it’s important to set yourself up for success. In general, a poor morning routine can lead to long hours of work and the risk of developing depression or anxiety-relatedsymptoms. Follow these four secrets to prevent burnout, stress, and other related problems.
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1. Quality deep sleep for eight hours
Lack of deep sleep severely affects your health, mental well-being, and professional performance. The consequences are immediate and long-term. Weight gain, heart disease, and diabetes are some of the effects associated with sleep deprivation.
However, the quality of sleep trumps the quantity. You’ve heard that eight hours of sleep is a must. However, eight hours of good quality sleep is better than a lot of mediocre sleep.
There are a few practices that can help you achieve deep sleep:
- Turn off your cell phone an hour before bed so you don’t disrupt circadian rhythms with exposure to artificial light from an illuminated screen.
- Keep your electronics out of your room.
- No caffeine six hours before you go to sleep.
2. Drink 350 to 500 millits of water
After eight hours of sleep, you’ll probably feel sluggish and dehydrated. That’s because during that time your body was busy working to heal itself from all the wear and tear it suffered during the day. Guess what: your brain needs water too! The best and most appropriate time to hydrate is when you wake up from your deep sleep.
If you want to feel more mentally acute, drink some water as soon as possible when you wake up. Drinking water within the first 30 minutes awake maximizes benefits, such as increased blood flow, increased overall well-being, and improved alertness and mental clarity.
3. Exercise in the morning
Get up and move. You may think you’re too busy, but it’s well documented that sitting all day is detrimental to your health in many ways: it increases your risk of heart disease, causes muscle tension and weight gain, to name a few.
It’s pretty hard to get out into nature every day, so why not take advantage of the morning time and prioritize exercise? Some great ideas for a morning workout are waking up and going for a walk or jog, doing some weightlifting at the gym, yoga, or even group fitness classes.
4. Clear your mind by journaling
We all have a million things buzzing in our heads at the same time. Journaling is a proven way to clear your mind and prioritize what’s most important right now. We all think about our daily tasks, worries about the future, or plans to meet our business goals. But with so many responsibilities on our shoulders, it can be hard to stop work from getting in our way. Remove some of that weight by using your journal as a place to relax after a long day of business meetings, sales calls, and even bad online reviews.
By intentionally creating an optimal morning routine for you, you can take your productivity to the next level. Eight hours of quality deep sleep is your golden ticket to jump into your morning routine. Exercising will get your blood flowing and let your body know it’s time to wake up and serve customers. Journaling will give you much-needed time to focus on yourself before your businesses, thoughts, and customers consume you. Implement these four secrets to create a daily routine that will positively influence your business and your life.