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5 Techniques You Should Practice Every Morning For a Productive Day

5 Techniques You Should Practice Every Morning For a Productive Day

We often find ourselves trying to figure out ways to be successful; initiating ideas that could be stepping stones towards the goals we set out. Sadly, certain obstacles may set us back in our tracks, and what started off as a plan of action may turn into something we wish we could have done. Little did we know that success comes in different forms—it could happen overnight or it could take months, or even years. The fact remains that what we’re able to accomplish every single day contributes to the likeliness that success is just a few steps ahead.

The ability to have a productive day in which you feel motivated and completely refreshed is something not many of us have. We need alarm clocks just to get us up, are barely able to pull ourselves out of bed, and our bodies feel drained and lethargic through most of the day. Can you actually say that you’ve never wished the day would end as quickly as possible?

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It’s for these reasons that I have put together 5 Simple and Effective Techniques that require just a few basic changes to your morning—mostly physical changes that will guarantee not only an energized body, but a motivated mind that’s ready for action. You may have already known some of the stuff mentioned in the article, but what’s the point of knowing without doing? Take a shot at using all of these steps and you should definitely see a change in the way you feel every day.

5. Complete 30 Squats When You Wake Up

Squats are known for being fairly easy with just a bit of challenge to them,  but aside from the physical benefits to your outer body, squats get you worked up and essentially increase your heart rate with a corresponding increased blood flow. This means you’ll have a juiced-up body in a short space of time. I’ve practiced this when studying for exams in the past and it worked wonders to keep me awake.

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4. Alternate Water Temperature When Having A Shower

A great way to start the day and feel refreshed is by having a shower. The problem that sometimes arises when we take them is that these showers can over-relax your body. I’ve had that problem quite a lot:  I’d be quite excited to get on with some piece of work, after I have a hot shower, all I can think of is relaxing and taking things easy. A great way to combat the side effects of a relaxing shower is to make it quick, and end the shower off with a sudden burst of cold water. The shock to your skin will certainly wake you up if your shower relaxed you a bit too much.

3. Eat a Proper Breakfast

My friends have a habit of rushing through their breakfasts, which and usually just consists of coffee and a muffin. Sorry folks, but that does not count as a good breakfast. You need a proper combination of fiber, protein, and preferably some dairy , but that doesn’t mean it has to be huge enough to feed a king. Try to eliminate coffee because once the sugar and caffeine spike goes south, you’ll be down before you know it. Try oats, fruits, cereals or even whole wheat toast with a great smoothie, which will combine to get you energy levels up and keep them that way.

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2. Groove to Some Music

Music is known as food for the soul, but it can also be a great motivator if you listen to the right choice of songs. Pick a few songs that get you worked up, inspire you, and have a good beat to them that you can groove to. Engaging your body with music is known to evoke certain feelings and emotions, so with the right choice of music and even a few dance moves, you’ll be feeling ready to get on with your day and achieve the best you can.

1. Don’t Fret the Small Stuff. Be Happy.

There are so many things you could  do physically to have a productive day, but if you’re not happy, it’s going to be one hell of a roller coaster ride focusing on work and progressing toward your dreams. We respond to things according to our emotional state, so this final in the article is the most important one of all: try to avoid fretting the small stuff—things you can’t change—and aim at solving what you can, while being happy with yourself. Appreciate small milestones because the little things you accomplish encourage you to strive for more.

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Featured photo credit:  grass and sunset via Shutterstock

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Last Updated on May 21, 2019

How to Communicate Effectively in Any Relationship

How to Communicate Effectively in Any Relationship

For all our social media bravado, we live in a society where communication is seen less as an art, and more as a perfunctory exercise. We spend so much time with people, yet we struggle with how to meaningfully communicate.

If you believe you have mastered effective communication, scan the list below and see whether you can see yourself in any of the examples:

Example 1

You are uncomfortable with a person’s actions or comments, and rather than telling the individual immediately, you sidestep the issue and attempt to move on as though the offending behavior or comment never happened.

You move on with the relationship and develop a pattern of not addressing challenging situations. Before long, the person with whom you are in relationship will say or do something that pushes you over the top and predictably, you explode or withdraw completely from the relationship.

In this example, hard-to-speak truths become never- expressed truths that turn into resentment and anger.

Example 2

You communicate from the head and without emotion. While what you communicate makes perfect sense to you, it comes across as cold because it lacks emotion.

People do not understand what motivates you to say what you say, and without sharing your feelings and emotions, others experience you as rude, cold or aggressive.

You will know this is a problem if people shy away from you, ignore your contributions in meetings or tell you your words hurt. You can also know you struggle in this area if you find yourself constantly apologizing for things you have said.

Example 3

You have an issue with one person, but you communicate your problem to an entirely different person.

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The person in whom you confide lacks the authority to resolve the matter troubling you, and while you have vented and expressed frustration, the underlying challenge is unresolved.

Example 4

You grew up in a family with destructive communication habits and those habits play out in your current relationships.

Because you have never stopped to ask why you communicate the way you do and whether your communication style still works, you may lack understanding of how your words impact others and how to implement positive change.

If you find yourself in any of the situations described above, this article is for you.

Communication can build or decimate worlds and it is important we get it right. Regardless of your professional aspirations or personal goals, you can improve your communication skills if you:

  • Understand your own communication style
  • Tailor your style depending on the needs of the audience
  • Communicate with precision and care
  • Be mindful of your delivery, timing and messenger

1. Understand Your Communication Style

To communicate effectively, you must understand the communication legacy passed down from our parents, grandparents or caregivers. Each of us grew up with spoken and unspoken rules about communication.

In some families, direct communication is practiced and honored. In other families, family members are encouraged to shy away from difficult conversations. Some families appreciate open and frank dialogue and others do not. Other families practice silence about substantive matters, that is, they seldom or rarely broach difficult conversations at all.

Before you can appreciate the nuance required in communication, it helps to know the familial patterns you grew up with.

2. Learn Others Communication Styles

Communicating effectively requires you to take a step back, assess the intended recipient of your communication and think through how the individual prefers to be communicated with. Once you know this, you can tailor your message in a way that increases the likelihood of being heard. This also prevents you from assuming the way you communicate with one group is appropriate or right for all groups or people.

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If you are unsure how to determine the styles of the groups or persons with whom you are interacting, you can always ask them:

“How do you prefer to receive information?”

This approach requires listening, both to what the individuals say as well as what is unspoken. Virgin Group CEO Richard Branson noted that the best communicators are also great listeners.

To communicate effectively from relationship to relationship and situation to situation, you must understand the communication needs of others.

3. Exercise Precision and Care

A recent engagement underscored for me the importance of exercising care when communicating.

On a recent trip to Ohio, I decided to meet up with an old friend to go for a walk. As we strolled through the soccer park, my friend gently announced that he had something to talk about, he was upset with me. His introduction to the problem allowed me to mentally shift gears and prepare for the conversation.

Shortly after introducing the shift in conversation, my friend asked me why I didn’t invite him to the launch party for my business. He lives in Ohio and I live in the D.C. area.

I explained that the event snuck up on me, and I only started planning the invite list three weeks before the event. Due to the last-minute nature of the gathering, I opted to invite people in the DMV area versus my friends from outside the area – I didn’t want to be disrespectful by asking them to travel on such short notice.

I also noted that I didn’t want to be disappointed if he and others declined to come to the event. So I played it safe in terms of inviting people who were local.

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In the moment, I felt the conversation went very well. I also checked in with my friend a few days after our walk, affirmed my appreciation for his willingness to communicate his upset and our ability to work through it.

The way this conversation unfolded exemplified effective communication. My friend approached me with grace and vulnerability. He approached me with a level of curiosity that didn’t put me on my heels — I was able to really listen to what he was saying, apologize for how my decision impacted him and vow that going forward, I would always ask rather than making decisions for him and others.

Our relationship is intact, and I now have information that will help me become a better friend to him and others.

4. Be Mindful of Delivery, Timing and Messenger

Communicating effectively also requires thinking through the delivery of the message one intends to communicate as well as the appropriate time for the discussion.

In an Entrepreneur.com column, VIP Contributor Deep Patel, noted that persons interested in communicating well need to master the art of timing. Patel noted,[1]

“Great comedians, like all great communicators, are able to feel out their audience to determine when to move on to a new topic or when to reiterate an idea.”

Communicating effectively also requires thoughtfulness about the messenger. A person prone to dramatic, angry outbursts should never be called upon to deliver constructive feedback, especially to people whom they do not know. The immediate aftermath of a mass shooting is not the ideal time to talk about the importance of the Second Amendment rights.

Like everyone else, I must work to ensure my communication is layered with precision and care.

It requires precision because words must be carefully tailored to the person with whom you are speaking.

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It requires intentionality because before one communicates, one should think about the audience and what the audience needs in order to hear your message the way you intended it to be communicated.

It requires active listening which is about hearing verbal and nonverbal messages.

Even though we may be right in what we say, how we say it could derail the impact of the message and the other parties’ ability to hear the message.

Communicating with care is also about saying things that the people in our life need to hear and doing so with love.

The Bottom Line

When I left the meeting with my dear friend, I wondered if I was replicating or modeling this level of openness and transparency in the rest of my relationships.

I was intrigued and appreciative. He’d clearly thought about what he wanted to say to me, picked the appropriate time to share his feedback and then delivered it with care. He hit the ball out of the park and I’m hopeful we all do the same.

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Featured photo credit: Kenan Buhic via unsplash.com

Reference

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