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15 Little Tricks: More Willing To Workout In The Morning

15 Little Tricks: More Willing To Workout In The Morning

If you already have a daily workout habit, why not look into maximizing its benefit just by simply readjusting the order of your routine. Working out in the morning gives you the opportunity to breathe in the morning air as well as organize your thoughts to start a new day refreshed and energized.

1. Set several alarms 

The night before, make sure to set up at least 4 different alarms with a five minute gap in between.

2. Set the alarms on your phone with a motivational quote

Make sure to include a message with your set alarms. Remind yourself why it is important to get up early with an inspirational quote. Reading the wise and motivational quotes will trigger your subconscious and motivate you to get out of bed.

3. Eat dinner 2 hours before sleeping

Allow yourself at least 2 hours between the time you finish dinner and when you go to bed.

4. Avoid drinking alcohol at dinner

Do not go beyond a single glass of wine during dinner. Furthermore, avoid eating heavy food or lots of fat during dinner prior to an early workout.

5. Prepare your clothes the night before

Prepare what you will wear for your morning workout and everything that you will need to ensure a smooth transition leading up to the morning workout.

6. Plug in your power song as soon as you wake up.

Treat yourself! Motivate yourself! Make sure to put in some headphones as you get out of bed and listen to your power song to pump up your desire to workout.

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7. Visualize a better future

Visualize yourself enjoying the morning workout, before as you fall asleep. You will feel the immediate effects as you complete it and the long term benefits that visualization can contribute to your health and life.

8. Have a workout plan

Clearly define your morning routine. Plan out all the different exercises that you will be doing or the running routes that you will run, to minimize the amount of decisions that need to be made in the morning.

9. Set goals

Create a long-term plan to sustain the habit of getting up early. Read your goals out loud in the morning before leaving the house for the workout.

10. Make it a habit

Have a regular schedule. There is no better way to never miss a morning workout than to incorporate it into your daily routine. This might be hard for world travelers, but making it part of your routine can be one of the best ways to never again miss a morning workout.

11. Involve a partner

It is always more fun to do things with a partner. By convincing a friend, neighbor, or a family member to join you in your morning exercise will make it a more fruitful experience and will make you feel more responsible to not miss the morning workout.

12. Join a class

A morning class can make sports fun, as you wake up to different exercise and nice music. Also, making it a habit can bring you the necessary pressure in case you don’t have a partner to workout with.

13. Jog or ride a bike to your workout location 

Starting the day with a little movement before arriving to your gym or workout location can make the morning exercise less painful as your body slowly warms up and adjusts.

14. Cool down after your workout

Use the time after your workout when you feel relaxed and energized to stretch and cool down. As you relax, you foster positive vibes and create great synergy to sustain the rest of the day.

15. Run from your house

This is great for those who don’t want to miss their morning routine, but have a tight schedule. Create a running route from your house. You can easily enjoy a nice 30 minute morning jog with only waking up 35 minutes earlier than if you don’t do it.

Featured photo credit: Biker Sunrise/ Chris Martin via flickr.com

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Last Updated on September 17, 2018

How to Stop Multitasking and Become Way More Productive

How to Stop Multitasking and Become Way More Productive

Today we are expected to work in highly disruptive environments. We sit down at our desks, turn on our computer and immediately we are hit with hundreds of emails all vying for our attention.

Our phones are beeping and pinging with new alerts to messages, likes and comments and our colleagues are complaining about the latest company initiative is designed to get us to do more work and spend less time at home.

All these distractions result in us multitasking where our attention is switching between one crisis and the next.

Multitasking is a problem. But how to stop multitasking?

How bad really is multitasking?

It dilutes your focus and attention so even the easiest of tasks become much harder and take longer to complete.

Studies have shown that while you think you are multitasking, you are in fact task switching, which means your attention is switching between two or more pieces of work and that depletes the energy resources you have to do your work.

This is why, even though you may have done little to no physical activity, you arrive home at the end of the day feeling exhausted and not in the mood to do anything.

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We know it is not a good way to get quality work done, but the demands for out attention persist and rather than reduce, are likely to increase as the years go by.

So what to do about it?

Ways to stop multitasking and increase productivity

Now, forget about how to multitask!

Here are a few strategies on how to stop multitasking so you can get better quality and more work done in the time you have each working day:

1. Get enough rest

When you are tired, your brain has less strength to resist even the tiniest attention seeker. This is why when you find your mind wandering, it is a sign your brain is tired and time to take a break.

This does not just mean taking breaks throughout the day, it also means making sure you get enough sleep every day.

When you are well rested and take short regular breaks throughout the day your brain is fully refuelled and ready to focus in on the work that is important.

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2. Plan your day

When you don’t have a plan for the day, the day will create a plan for you. When you allow outside influences to take control of your day, it is very hard not to be dragged off in all directions.

When you have a plan for the day, when you arrive at work your brain knows exactly what it is you want to accomplish and will subconsciously have prepared itself for a sustained period of focused work.

Your resistance to distractions and other work will be high and you will focus much better on the work that needs doing.

3. Remove everything from your desk and screen except for the work you are doing

I learned this one a long time ago. In my previous work, I worked in a law office and I had case files to deal with. If I had more than one case file on my desk at any one time, I would find my eyes wandering over the other case files on my desk when I had something difficult to do.

I was looking for something easier. This meant often I was working on three or four cases at one time and that always led to mistakes and slower completion.

Now when I am working on something, I am in full-screen mode where all I can see is the work I am working on right now.

4. When at your desk, do work

We are creatures of habit. If we do our online shopping and news reading at our desks as well as our work, we will always have the temptation to be doing stuff that we should not be doing at that moment.

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Do your online shopping from another place—your home or from your phone when you are having a break—and only do your work when at your desk. This conditions your brain to focus in on your work and not other distractions.

5. Learn to say no

Whenever you hear the phrase “learn to say no,” it does not mean going about being rude to everyone. What it does mean is delay saying yes.

Most problems occur when we say “yes” immediately. We then have to spend an inordinate amount of energy thinking of ways to get ourselves out of the commitment we made.

By saying “let me think about it” or “can I let you know later” gives you time to evaluate the offer and allows you to get back to what you were doing quicker.

6. Turn off notifications on your computer

For most of us, we still use computers to do our work. When you have email alert pop-ups and other notifications turned on, they will distract you no matter how strong you feel.

Turn them off and schedule email reviewing for times between doing your focused work. Doing this will give you a lot of time back because you will be able to remain focused on the work in front of you.

7. Find a quiet place to do your most important work

Most workplaces have meeting rooms that are vacant. If you do have important work to get done, ask if you can use one of those rooms and do your work there.

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You can close the door, put on your headphones and just focus on what is important. This is a great way to remove all the other, non-important, tasks demanding your attention and just focus on one piece of work.

The bottom line

Focusing on one piece of work at a time can be hard but the benefits to the amount of work you get done are worth it. You will make fewer mistakes, you will get more done and will feel a lot less tired at the end of the day.

Make a list of the four or five things you want to get done the next day before you finish your work for the day and when you start the day, begin at the top of the list with the first item.

Don’t start anything else until you have finished the first one and then move on to the second one. This one trick will help you to become way more productive.

Featured photo credit: Unsplash via unsplash.com

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