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Feeling Unmotivated During the Day? Best Morning Routine for Success

Feeling Unmotivated During the Day? Best Morning Routine for Success

The alarm sounds and you begrudgingly turn around in your bed, hitting the alarm clock with everything you got just to shut it down.

Another morning, another drag. You take yourself out of the bed and immediately curse the day starting this early, no matter how much time it actually is.

The rest of your day follows your morning and you feel out of energy, out of motivation and out of luck. You simply start to hate your days.

But what if I told you that your day doesn’t have to start like this? Your mornings can start out amazing and you can create energy where there was only fatigue before.

You can start and end your day in a much better way, feeling energized and actually enjoying it while getting things done. It all depends on your morning routine and here is how to create the best morning routine:

Sleep cycles

Sleep cycles

are the first thing I always focus on when someone needs help with theirs. Because you can do everything right when you wake up, but if your sleep itself was horrible and bad, there is almost nothing which can help you out the next day.

We are not a sum of parts, we are a holistic being where neglecting or damaging one part of the system will in turn damage the other part. And sleep is just a crucial part of the system, especially when it comes to motivating yourself and feeling energetic throughout the day.

Sleep cycles last for 1.5 hours and they mark the beginning and the ending of our sleep. We usually have a couple of them through the night and the best way to feel energized in the morning is to wake up when a sleep cycle ends.

So try to plan out 7.5 or even 9 hours a sleep every single night.

And here is an example of the energy you get from waking up right when a sleep cycle ends:

Throughout the years, you must have had periods in your life where you fell asleep and woke up after an hour and a half, feeling like you just drank 5 cans of Red Bull and feel so energetic.

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On the other hand, there are times when you sleep for 13 hours straight and still waking up so tired, feeling like you never ever slept.

This is what sleep cycles do to us and the first thing is hitting them right.

You will probably miss out on sleep cycles at the beginning of creating a perfect morning routine and that is completely fine.

What you need to do to start hitting them is to go to bed every single night at the same time. Your body will get used to the time and will naturally start waking you up after enough sleep cycles have passed (some need more cycles, some less).

So it will happen to you that you start waking up before the alarm even goes off, feeling refreshed and actually wanting to get up from your bed, feeling already energized.

But sleep cycles aren’t the only thing that constitutes the best morning routine for success.

“Me” time before “You” time in the morning

What is the first thing you do when you wake up in the morning?

If you are like most people, you take your phone and start scrolling through your emails or messages that you received from people while you were asleep.

And that immediately saps your creative energy because as soon as you take your phone and start looking at emails and messages, you are putting your mind in a reactive mode for other people’s agendas.

Think about it — 99% of the things that you receive via email are other people’s agendas. It’s the tasks they want you to do for them, problems they need you to solve and obligations which make their lives easier and yours harder.

There is nothing inherently wrong with that but you need to right time slot for “You” activities and the right time slot for “Me” activities. “Me” activities are the ones which use your creativity to create things that you actually want to create.

So if you have a passion project which you said you will start working on years ago, now is the right time to put that project’s dedicated working time the first thing in the morning.

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As soon as you wake up, dedicate 30 minutes to just working on your passion project.

Why the first thing in the morning you ask? Because as soon as you exit REM phase and wake up, your mind is still working in the states of high creativity an low vibrations called the Delta state. This state is deeply connected with your unconscious mind which helps with creative tasks because you are still connected with the base of your creativity.

But the more time it passes in the day, the less we are able to connect to our Delta state. So to use the best of this state, you need to do your creative work as soon as you wake up.

I thought this was ridiculous. I was simply not a morning person and I hated writing in the morning. But as soon as I tried it, I noticed that my writing simply flows and that the best work I do, I do in the morning. So I continued reaping the benefits of that.

Dedicate the time in the morning for yourself first and afterward, you can start doing other people’s tasks. I have a rule that when I wake up, I don’t touch my phone and I don’t turn on WiFi until I did my morning writings.

Most of the time, it takes me around 40 minutes to write down everything and then I am allowed to check my email and see what else I need to do.

This creates an amazing feeling of productivity and pride that you did something meaningful for that day and it doesn’t fall off through the day. You feel that sense of achievement and carry it around yourself the entire day.

Other will people will start noticing this because your eyes will have a deeper gaze in them, you will be more focused and have this sense of gratitude for the day. As soon as you start doing it, you will exactly know what I am talking about.

But we are still not done. There is one more thing that you need to implement to start having amazing mornings and even better days.

And that concerns the fuel for your body and mind – the food you eat and the information you consume.

The fuel for the body and mind

So we covered the sleep, the creative work and all that is left for our perfect morning routine is the fuel we use for everyday activities.

This fuel that we take is divided into categories – fuel for the body and fuel for the mind. They are both connected and one influences another and vice-versa because they are the like the two sides of the same coins.

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We can’t only focus on one and ignore the other one because it will have no effect whatsoever. As the Romans would say “Mens sana in corpore sano” which means “A healthy mind in a healthy body” so let’s start with that:

Fuel for the body

One of the most discussed topics today is diet – the nutrients we take in which helps us function for the day. There is so much contradictory advice out there, different diets, ways of living, ways of lifting or ways of blending.

Some have a combination of different nutrients like carbohydrates, fats and proteins, some completely cut out carbs like Atkins, some tell you to remove only fat from the diet while others tell you to eat only 8 hours a day and spend the rest of the time ignoring food (intermittent fasting).

Some diets function as vegetarian, some as vegan and some are only eating meat, while some only count calories, completely ignoring everything else.

If all of this serves as a confusing factor, then welcome to the club.

So instead of me telling you what to eat here, which “school” to follow and which guru to listen, I will simply tell you what not to eat.

Most of the dietary people are wrong in many different things but also right in many others. Where the consensus happens is when it comes to the things that shouldn’t be in the diet.

Refined sugar is the number one culprit for killing your creativity and energy throughout the day. If you just remove this from your diet, you will have twice as more energy as you do right now.

Refined sugar is not only bad for your health but deeply affects your energy levels. You can find refined sugar in fizzy drinks and sweets which you should cut out from your diet.

The next thing is fast food – our favorite cheat meal. If you enjoy hamburgers and pizzas (I know, I know, I kill all the fun), it’s time to cut it out from your diet. Especially from the fast food joints whose only benefit of the food is that it tastes good – everything else in that meal is designed to kill you and to kill you fast.

And the last and the hardest thing is to cut out “3 white deaths” – sugar, salt and flour from your diet. These three in combination cause the biggest amount of harm to your body and if you can, you should try to minimize their intake in your body.

This is half the equation. The other one is the mind.

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Fuel for the mind

The news are fighting to keep your attention on them and we have an attention span of 6 seconds right now, which is 2 seconds less than that of a goldfish.

To get your attention, the media needs to find extremes and put it out there so that you will notice that. Because there is no drama in normal, everyday activities. So they only report the news from the two ends of the bell curve – the extreme positives and extreme negatives and most of it falls in the extreme negatives.

With that, you get a negative picture of the world we live in today even though by all parameters, the world is getting better than ever before.

As a saying would go “The world is not getting worse. The information is getting better.”

I’m not going to spend more time talking about the negative sides of the news. Instead, I will urge you to read more- but not yellow pages.

Read books which stand the test of time, read in-depth articles which have been written by a serious journalist, not some hacks spending six minutes on the article and then crafting a compelling click-bait title to lure you in.

You will notice how your perception of the world changes and how you seem to view the world differently. It’s no longer that grim place, it’s a place of endless opportunity and infinite options.

All of this will make you more energetic and cheerful because you will start noticing opportunities where other people see problems.

You become what you consume so choose really carefully what you will put in your mind because you will create your output in life from those inputs.

Final thoughts

I could have written a huge list of 30 things which would create the best morning routine. Instead of that, I created a list of only 3 things you need to focus on and the rest will follow.

A list of 30 things is non-applicable, but a list of 3 is.

When you follow the Pareto principle, you will notice that 80% of your results will only come from 20% of your actions.

These 3 above are your “20%” – use them.

Featured photo credit: Unsplash via unsplash.com

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Bruno Boksic

An expert in habit building

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Last Updated on September 12, 2019

How to Live up to Your Full Potential and Succeed in Life

How to Live up to Your Full Potential and Succeed in Life

Have you ever heard the phrase “He had so much potential, it’s a shame he wasted it.” In our culture, not living up to your full potential is frowned upon, but why?

In this article, we will look into the factors that influence a person’s potential and the ways to help you live up to your full potential for a successful life.

What Determines a Person’s Potential?

A person’s potential is determined by several factors: Physical Security, Emotional Security, Environment and Mindset.

Physical Security

Before we can even strive to fulfill our potential, our basic physical needs must be met. Without adequate food, water and shelter, our days must be spent acquiring these basic needs in order to survive.

You can think of it this way, the person with the potential to become the most brilliant computer programmer ever could be living right now with a nomadic tribe in sub-Saharan Africa. But because they must spend their days meeting these basic physical needs, that potential will remain untapped.

Emotional Security

Humans are social animals, we don’t do well in isolation. Studies have shown that forming intimate bonds with others is incredibly important for our mental health. These bonds start to develop in infancy, babies rely on this bond with a parent or caretaker to fulfill their needs, and if the bond is missing for some reason it can have lifelong psychological consequences.

Environment

Your environment is another important factor that shapes how you achieve your full potential.

Just like the computer programmer in the previous example. You could have the potential to be the greatest composer since Beethoven, but if you had no access to music or you came from a family that didn’t value that skill set, it’s unlikely that you would fulfill your potential in that area.

Mindset

For most of us, we don’t have to worry about getting enough food, water or shelter. Both our physical and emotional needs have been met (to a large extent anyway). And any limits that our environment has imposed are minimal (especially with the availability of the internet).

So for most of us, the main thing that is limiting us from reaching our full potential is our mindset. Our mindset is the story we carry around with us in our head. It starts to develop in childhood and can be with us our entire life.

The Key to Reaching Your Full Potential: Your Mindset

The problem with most people’s mindset is that it’s negative and limiting. The good news is that you can change your mindset. Author Carol Dweck in her best selling book Mindset: The New Psychology of Success points out that there are two types of mindsets: fixed and growth.

A Fixed Mindset

A fixed mindset is one where you have concrete beliefs about yourself. Someone with a fixed mindset came up with “their story” in childhood and it hasn’t changes much over the years. They may believe that they aren’t good at public speaking, math or writing just because they struggled with those subjects in school.

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So when something goes wrong, a common thought for someone with a fixed mindset is “What an idiot, I knew I wasn’t any good at that.” Or “Well that just confirmed what I already knew, I won’t be doing that again”. Having a fixed mindset just reinforces negative thoughts and attitudes, making it harder to reach your full potential.

A Growth Mindset

A growth mindset, on the other hand, is exactly the opposite. With a growth mindset, you believe anything is possible (but don’t confuse this with being delusional! As a 5’10” 54 year old I’m not going to play in the NBA!). It’s more of the way you think about and approach problems.

Let’s go back to the issue of not being good at public speaking, when things go wrong, instead of telling yourself that you have never been good at public speaking and never will be. A person with a growth mindset will analyze what went wrong and come up with solutions to make it better next time.

For instance, they may take a class on public speaking at their local community college, or join the Toastmaster’s organization. Whatever it is, they don’t look at failure as an insurmountable roadblock, rather a minor detour on the road to their destination.

You can learn more about how to develop a growth mindset in this article: 5 Ways to Cultivate a Growth Mindset for Self Improvement

How to Live up to Your Full Potential and Succeed in Life

1. Develop a Goal

When setting goals, it’s important to keep in mind three things:

First, they should be specific and not vague. So instead of saying “I want to live up to my full potential in life”, a more specific goal would be “I want to become the best (salesman, artist, internet marketer) that I can be.” This is a much more specific goal.

Second, your goal should be measurable. In other words, you should be able to measure your progress towards the goal. Again, it’s much easier to measure your progress to becoming the best artist you can be than it is trying to measure your progress at living up to your “full potential”.

Finally, a goal must be written down. This takes the goal out of the realm of wishful thinking and makes it more real. It also can serve as motivation if you post your goal where you will see it. Put it on your desk, or next to your computer just to remind yourself to keep moving forward. In short, a goal that isn’t written down is just a wish.

This article can help you about setting personal goals to become a great achiever: How to Use SMART Goal to Become Highly Successful in Life

2. Understand That Achieving Your Goal Is Often Times a By-Product of What You Are Doing

Let’s say that your goal is to become the best writer you can be. You may want to measure your success by your ability to get published or in the case of blogging, how widely read your articles are.

Instead of constantly worrying about reaching your goal to be the best, your time is much better spent just writing. As with anything, the more you do it, the better you’ll get.

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It’s the same with any goal, it’s important to set them, but achieving your goal of becoming the best salesperson is really just the by-product of you getting out there and selling!

3. Don’t Let Popular Opinion Dissuade You

Have you ever heard of the Bannister Effect? For years, it was considered a law of nature that the human body was incapable of running a mile in less than 4 minutes. That was until May 6, 1954 when Roger Bannister ran a mile in 3 minutes 59.4 seconds. He did what was long considered impossible, but it turned out that it was only impossible because people believed it was impossible.

Roger Bannister didn’t let popular opinion stand in his way, and after he proved that the 4 minute mile was only a psychological barrier, others have continued to break records. Today the current record holder is Hicham El Guerrouj with a time of 3 minutes 43.13 seconds!

4. Don’t Be Afraid to Push the Envelope

Almost by definition, living up to your full potential requires you to step outside your comfort zone and expand your boundaries.

Average people do average things, get average results and live average lives. Extraordinary people do extraordinary things, get extraordinary results and live extraordinary lives.

You’ll only live your best life once you step out. Here’s how.

5. Practice Discipline

Admittedly, this comes easier for some people than others, but it’s a skill that you can develop and will serve you well in all aspects of your life.

Another way of thinking about discipline is just delayed gratification. How many times have you been on a diet, but there’s a piece of cheese cake in the refrigerator calling out your name!

Having discipline is not a matter of not wanting the cheese cake, discipline is acknowledging your desire for the cheese cake but realizing that this craving is only temporary, and once it passes, you will be much happier that we didn’t succumb to a temporary urge.

The bottom line here is that while you may want to stop working at 5pm sharp, or watch the game on Saturday, but by developing the discipline to delay satisfaction you will be pushing your boundaries and reaping the rewards that come from that extra effort.

6. Be Confident

Have you ever dealt with someone who was new at their job and lacked confidence? Maybe it was a salesperson who couldn’t answer basic questions about a product or just gave you flat out wrong information. Did you end up buying from that salesperson?

My guess is no, I sure wouldn’t.

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Confidence comes with knowledge, discipline and experience. But how do you develop confidence if you are just starting out like our intrepid salesperson? While experience comes with time, knowledge can be acquired fairly quickly, especially if you have already mastered the art of self discipline!

A good rule of thumb is to always start with knowledge. Learn as much as you can, take classes, get a mentor or just do research. If you are disciplined enough to develop the knowledge it will make getting the experience much easier.

Want more tips on boosting confidence? Take a look at this guide: How to Be More Confident: 10 Powerful Ways to Boost Confidence

7. Accept That You Will Fail

There is no such thing as an overnight success. Failure is a part of life and it happens to everyone. In fact, there is a whole body of thinking that failure is actually better than success: 6 Reasons It’s Okay To Fail

While most of us would agree that success is better than failure, when it does happen, here are some thing to keep in mind:

Don’t take it personally. A failure in a job, career, business or marriage is just that. It is not reflection on you as a person. I had a friend who lost his entire fortune (over 20 million dollars) in a business deal. I called him shortly after and as expected he was very depressed. My only advice to him was to:

“Never confuse your self worth with your net worth”.

Move on, failures can be heartbreaking, embarrassing and demoralizing. Take the time needed to go through those feelings and process the emotions. Then, let it go, holding on to negative emotions keeps you stuck in a fixed mindset. Remember that your goal here is to live up to your full potential and succeed in life. Dwelling on past mistakes and failures is the surest way to derail your progress.

Let failure be a learning opportunity. I know it’s a cliche, but it’s a cliche for a reason, it’s true! When I first started internet marketing, I started using Facebook ads for practically everything I did. Pretty soon I found that I was spending about $1,000 on ads that were generating about $200 in income, not a very good business model! I took that failure and redesigned my marketing efforts. I was able to both reduced my costs and increased my sales so that now for every $1,000 in advertising I am generating around $5,000 in income.

8. Learn to Embrace Uncomfortable Situations

Succeeding in life by living up to your full potential means embracing uncomfortable situations. Chris and Heidi Powell, well known personal trainers and hosts of the show Extreme Weight Loss use this technique with their clients. It works like this:

They set a goal for their client that the client thinks is just out of reach. Then through encouragement and motivation, they help the client work though the uncomfortableness and pain to achieve the goal.

This technique works for both physical and psychological challenges. Both our bodies and minds are capable of much more that we think they are.

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9. Set Small Goals to Achieve Big Results

When you are first setting goals, don’t be afraid to make them big! “I want to be the #1 salesperson in the company” or “I want to be a successful artist”. But once you have those goals set, you then need an action plan to get there. It’s in this action plan that you should set many small, easily attainable goals.

For the salesperson, it might be to increase the number of sales they make by one a week in the next quarter, two a week for the 2nd quarter etc… For the artist, it might be to master a technique before the next art show, or produce X number of works to sell at the art show.

Whatever the goals are, they need to get you closer to your ultimate goal while at the same time be attainable. Success builds on success, so achieving these small goals helps to motivate you to continue on to your bigger goals.

10. Take Time to Recharge

Everyone needs “down time”, trying to do everything yourself, all at once is a recipe for disaster.

We talked a lot about being motivated and disciplined in this article; while they are essential to living up to your full potential and succeeding in life, having adequate down time is just as important.

Any personal trainer will tell you that to get the most out of your workouts, you need to take 1 to 2 days off a week. This gives your body a chance to recover and actually get stronger.

The same is true when we are trying to expand our boundaries and fulfill our potential. Making sure we have adequate down time prevents fatigue anxiety and poor decision making.

Final Thoughts

The success you’ll find from living life to your full potential is its own reward. One day, we all will look back on our lives and and think “I wish I would have done …”, “I had a chance to to be a … but I was to scared”, “I could have been a great … if I had put the time in.”

I hope that in this article, we have given you both the motivation and tools to push yourself to your full potential in life, so that when you look back one day your regrets will be few.

More About Reaching Your Full Potential

Featured photo credit: Robson Hatsukami Morgan via unsplash.com

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