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8 Ways to Improve Your Morning Routine

8 Ways to Improve Your Morning Routine

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, and most people in wealthy nations hover around the 80–year mark. Women in Japan have the highest, with an average life expectancy of 86 years.

If we use these average life expectancy numbers and assume that your adult life starts at 18 years of age, then you’ve got about 68 years as an adult. (86 – 18 = 68) Perhaps a little less on average; a little more if you’re lucky.

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

25,000 mornings.

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That’s what you get in your adult life: you’ll open your eyes 25,000 times, 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.

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?

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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. When I do it right, I’ll outline the article I’m going to write the next day and develop a short list of the most important items for me to accomplish. It takes 10 minutes that night and saves 3 hours the next day.

3. Don’t open email until noon.

Sounds simple, yet nobody does it. It took me a while 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.”

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

Or on your colleagues desk. Or at the very least, put it somewhere that is out of sight. 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, and 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.

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When you sit hunched over, your chest is in a collapsed position and your diaphragm presses 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.)

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. There are plenty of health benefits.

But health is just one piece of the puzzle—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, while 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. Additionally, a pre–game routine helps you overcome a lack of motivation and get things done even when you don’t feel like it.

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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 to 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.

Take, for example, Jack LaLanne. He woke up each day at 4 am and spent the first 90 minutes lifting weights. Then, he went for a swim or a run for the next 30 minutes. For more than 60 years, he spent each morning doing this routine. In addition to being one of the most influential people in fitness in the last 100 years, LaLanne also lived to the ripe old age of 96.

This is no coincidence. 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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Forget Learning How to Multitask: Boost Productivity 10X More with Focus

Forget Learning How to Multitask: Boost Productivity 10X More with Focus

There’s a dark side to the conveniences of the Digital Age. With smartphones that function like handheld computers, it has become increasingly difficult to leave our work behind. Sometimes it seems like we’re expected to be accessible 24/7.

How often are you ever focused on just one thing? Most of us try to meet these demands by multi-tasking.

Many of us have bought into the myth that we can achieve more through multi-tasking. In this article, I’ll show you how you can accomplish more work in less time. Spoiler alert: multi-tasking is not the answer.

Why is multitasking a myth?

The term “multi-tasking” was originally used to describe how microprocessors in computers work. Machines multitask, but people cannot.

Despite our inability to simultaneously perform two tasks at once, many people believe they are excellent multi-taskers.

You can probably imagine plenty of times when you do several things at once. Maybe you talk on the phone while you’re cooking or respond to emails during your commute.

Consider the amount of attention that each of these tasks requires. Chances are, at least one of the two tasks in question is simple enough to be carried out on autopilot.

We’re okay at simultaneously performing simple tasks, but what if you were trying to perform two complex tasks? Can you really work on your presentation and watch a movie at the same time? It can be fun to try to watch TV while you work, but you may be unintentionally making your work more difficult and time-consuming.

Your brain on multi-tasking

Your brain wasn’t designed to multi-tasking. To compensate, it will switch from task to task. Your focus turns to whatever task seems more urgent. The other task falls into the background until you realize you’ve been neglecting it.

When you’re bouncing back and forth like this, an area of the brain known as Broadmann’s Area 10 activates. Located in your fronto-polar prefrontal cortex at the very front of the brain, this area controls your ability to shift focus. People who think they are excellent multitaskers are really just putting Broadmann’s Area 10 to work.

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But I can juggle multiple tasks!

You are capable of taking in information with your eyes while doing other things efficiently. Scientifically speaking, making use of your vision is the only thing you can truly do while doing something else.

For everything else, you’re serial tasking. This constant refocusing can be exhausting, and it prevents us from giving our work the deep attention it deserves.

Think about how much longer it takes to do something when you have to keep reminding yourself to focus.

Why multitasking is failing you

Multitasking does more bad than good to your productivity, here’re 4 reasons why you should stop multitasking:

Multitasking wastes your time.

You lose time when you interrupt yourself. People lose an average of 2.1 hours per day getting themselves back on track when they switch between tasks.

In fact, some studies suggest that doing multiple things at once decreases your productivity by as much as 40%. That’s a significant loss in efficiency. You wouldn’t want your surgeon to be 40% less productive while you’re on the operating table, would you?

It makes you dumber.

A distracted brain performs a full 10 IQ points lower than a focused brain. You’ll also be more forgetful, slower at completing tasks, and more likely to make mistakes.

You’ll have to work harder to fix your mistakes. If you miss an important detail, you could risk injury or fail to complete the task properly.

This is an emotional response.

There’s so much data suggesting that multitasking is ineffective but people insist that they can multitask.

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Feeling productive fulfills an emotional need. We want to feel like we’re accomplishing something. Why accomplish just one item on the to-do list when you can check off two or three?

It’ll wear you out.

When you’re jumping from task to task, it can feel invigorating for a little while. Over time, this needs to fill every second with more and more work leads to burn out.

We’re simply not built to multitask, so when we try, the effect can be exhausting. This destroys your productivity and your motivation.

How to stop multitasking and work productively

Flitting back and forth between tasks feels second-nature after a while. This is in part because Broadmann’s Area 10 becomes better at serial tasking through time.

In addition to changing how the brain works, this serial tasking behavior can quickly turn into a habit.

Just like any bad habit, you’ll need to recognize that you need to make a change first. Luckily, there are a few simple things you can do to adjust to a lifestyle of productive mono-tasking:

1. Consciously change gears

Instead of trying to work on two distinct tasks at once, consider setting up a system to remind you when to change focus. This technique worked for Jerry Linenger, an American astronaut onboard the space station, Mir.

As an astronaut, he had many things to take care of every day. He set alarms for himself on a few watches. When a particular watch sounded, he knew it was time to switch tasks. This enabled him to be 100% in tune with what he was doing at any given moment.

This strategy is effective because the alarm served as his reminder for what was to come next. Linenger’s intuition about setting reminders falls in line with research conducted by Paul Burgess of University College, London on multitasking.

2. Manage multiple tasks without multitasking

Raj Dash of Performancing.com has an effective strategy for balancing multiple projects without multitasking. He suggests taking 15 minutes to acquaint yourself with a new project before moving on to other work. Revisit the project later and do about thirty minutes on research and brainstorming.

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Allow a few days to pass before knocking out the project in question. While you were actively work on other projects, your brain continues to problem solve-in the background.

This method works because it gives us the opportunity to work on several projects without allowing them to compete for your attention.

3. Set aside distractions

Your smartphone, your inbox and the open tabs on your computer are all open invitations for distraction. Give yourself time each day when you silence your notifications, close your inbox and remove unnecessary tabs from your desktop.

If you want to focus, you can’t give anything else an opportunity to invade your mental space.

Emails can be particularly invasive because they often have an unnecessary sense of urgency associated with them. Some work cultures stress the importance of prompt responses to these messages, but we can’t treat every situation like an emergency.

Designate certain times in your day for checking and responding to emails to avoid compulsive checking.

4. Take care of yourself

We often blame electronics for pulling us from our work, but sometimes our physical body forces us into a state of serial tasking. If you’re hungry while you’re trying to work, your attention will flip between your hunger and your work until you take care of your physical needs.

Try to take all your bio-breaks before you sit down for an uninterrupted stint of work.

In addition, you’ll also want to be sure you’re attending to your health in a broader sense. Getting enough exercise, practicing mindfulness and incorporating regular breaks into your day will keep you from being tempted by distractions.

5. Take a break

People are more likely to head to YouTube or check their social media when they need a break. Instead of trying to work and watch a mindless video at the same time, give yourself times when you’re allowed to enjoy your distracting activity of choice.

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Limit how much time you’ll spend on this break so that your guilt-free distraction time doesn’t turn into hours of wasted time.

6. Make technology your ally

Scientists are beginning to discover the detrimental effects of chronic serial tasking on our brains. Some companies are developing programs to curb this desire to multitask.

Apps like Forest turn staying focused into a game. Extensions like RescueTime help you track your online habits so that you can be more aware of how you spend your time.

The key to productivity: Focus

Multitasking is not the key to productivity. It’s far better to schedule time to focus on each task than it is to try to do everything at once.

Make use of the methods outlined above and prepare to be more effective and less exhausted in the process.

If you want to learn more about how to focus, don’t miss my other article:

How to Focus and Maximize Your Productivity (the Definitive Guide)

Featured photo credit: Pexels via pexels.com

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