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You Get 25,000 Mornings as an Adult: Here are 8 Ways to Not Waste Them

You Get 25,000 Mornings as an Adult: Here are 8 Ways to Not Waste Them

You’ll wake up for about 25,000 mornings in your adult life, give or take a few. According to a report from the World Health Organization, the average life expectancy in the United States is 79 years old. Most people in wealthy nations are hovering around the 80–year mark.

(68 years as an adult) x (365 days each year) = 24,820 days.

25,000 mornings.

That’s what you get in your adult life. 25,000 times you get to open your eyes, face the day, and decide what to do next. I don’t know about you, but I’ve let a lot of those mornings slip by. Once I realized this, I started thinking about how I could develop a better morning routine. I still have a lot to learn, but here are some strategies that you can use to get the most out of your 25,000 mornings.

8 Ways to Get the Most Out of Your Morning

Here are the strategies that I’ve found to be most effective for getting the most out of my morning.

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1. Manage your energy, not your time

If you take a moment to think about it, you’ll probably realize that you are better at doing certain tasks at certain times. For example, my creative energy is highest in the morning, so that’s when I do my writing each day.

By comparison, I block out my afternoons for interviews, phone calls, and emails. I don’t need my creative energy to be high for those tasks, so that’s the best time for me to get them done. And I tend to have my best workouts in the late afternoon or early evening, so that’s when I head to the gym.

What type of energy do you have in the morning? What task is that energy best suited for?

2. Prepare the night before

I don’t do this nearly as often as I should, but if you only do one thing each day then spend a few minutes each night organizing your to–do list for tomorrow. It takes 10 minutes that night and saves 3 hours the next day.

3. Don’t open email until noon

Sounds simple.  It took me awhile to get over the urge to open my inbox, but eventually I realized that everything can wait a few hours. Nobody is going to email you about a true emergency (a death in the family, etc.), so leave your email alone for the first few hours of each day. Use the morning to do what’s important rather than responding to what is “urgent.”

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4. Turn your phone off and leave it in another room

This eliminates the urge to check text messages, Facebook, Twitter, and so on. This simple strategy eliminates the likelihood of slipping into half–work where you waste time dividing your attention among meaningless tasks.

5. Work in a cool place

Have you ever noticed how you feel groggy and sluggish in a hot room? Turning the temperature down or moving to a cooler place is an easy way to focus your mind and body.

6. Sit up or stand up

Your mind needs oxygen to work properly. Your lungs need to be able to expand and contract to fill your body with oxygen. That sounds simple enough, but here’s the problem: most people sit hunched over while staring at a screen and typing.

When you sit hunched over, your chest is in a collapsed position and your diaphragm is pressing against the bottom of your lungs, which hinders your ability to breathe easily and deeply. Sit up straight or stand up and you’ll find that you can breathe easier and more fully. As a result, your brain will get more oxygen and you’ll be able to concentrate better.

(Small tip: When sitting, I usually place a pillow in the small of my back. This prevents my lower back from rounding, which keeps me more upright.)

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7. Eat as a reward for working hard

I practice intermittent fasting, which means that I eat my first meal around noon each day. I’ve been doing this for almost two years. I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food. By adopting intermittent fasting, I don’t waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up. Instead, I use my morning to work on things that are important to me. Then, I eat good food and big meals as a reward for working hard.

8. Develop a “pre–game routine” to start your day

My morning routine starts by pouring a cold glass of water. Some people kick off their day with ten minutes of meditation. Similarly, you should have a sequence that starts your morning ritual. This tiny routine signals to your brain that it’s time to get into work mode or exercise mode or whatever mode you need to be in to accomplish your task.

25,000 Mornings: The Power of a Morning Routine

Just as it’s rare for anyone to experience overnight success, it’s also rare for our lives crumble to pieces in an instant. Most unproductive or unhealthy behaviors are the result of slow, gradual choices that add up to bad habits. A wasted morning here. An unproductive morning there.

The good news is that exceptional results are also the result of consistent daily choices. Nowhere is this more true than with your morning routine. The way you start your day is often the way that you finish it. What you do each morning is an indicator of how you approach your entire day. It’s the choices that we repeatedly make that determine the life we live, the health we enjoy, and the work we create.

You’ve got 25,000 mornings. What will you do with each one?

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James Clear writes at JamesClear.com, where he shares science-based ideas for living a better life and building habits that stick. To get strategies for boosting your mental and physical performance by 10x, join his free newsletter.

This article was originally published on JamesClear.com.

Featured photo credit: Mirai Takahashi via flickr.com

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James Clear

James Clear is the author of Atomic Habits. He shares self-improvement tips based on proven scientific research.

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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