The way you start your day has a huge impact on the productivity of the hours that follow. Daniel Scalco of FoodBoxHQ gives his insight on the most valuable morning practices.
What is the first thing you do when you wake up in the morning?
Perhaps you hit the snooze button, or you start responding to work emails. Maybe you reach for one quick Instagram scroll, then find your thumb in action for the next half hour.
Many of us are prone to bad habits in the morning, catalyzing an unproductive rest of the day.
Making the most of your time starts the moment your alarm goes off. Keep reading to find a morning routine that will set you up for all-day success.
1. Make Your Morning All About You.
The way you start your morning sets the tone for the next 24 hours. Don’t let your day get held hostage by technology.
Instead of grabbing your phone as soon as you get up, make the morning all about you. Even if you only have 15–30 minutes, find some “me time” away from a screen to fight stress. You can sit down with your coffee or tea, cook a healthy breakfast, or read the paper.
Finding mindfulness instead of immediately immersing yourself in technology can help you feel more relaxed and focused, setting you up for productivity all day long.
2. Set Goals for the Day Ahead.
Working on multiple tasks and constantly switching from one to another might make you feel productive, but it may actually do more harm than good. In fact, only 2.5% of people are able to multitask effectively.
For the rest of us, trying to do more than one thing at a time compromises our ability to complete either task effectively. The demands of smart technology only make matters worse, limiting our overall cognitive function.
Instead of trying to do everything all at once, create a simple to-do list in the morning to set goals for the day. Try to create a manageable checklist of just 3 to 5 prioritized items to focus on individually.
You will be much more efficient through single-tasking. If you’re still skeptical about this idea, try doing just one thing at a time for the next week and see how much more productive you are.
3. Squeeze in a Quick Workout.
When your alarm clock goes off in the morning, prying yourself out of bed to work out is probably the last thing you think you want to do.
However, just 10 minutes of physical activity can make a big difference. If you sneak in a workout before breakfast, you may…
- Eat fewer calories throughout the day
- Build more muscle
- Be more active for the rest of the day
- Have lower blood pressure and less risk of heart disease
- Sleep better at night
Even if you don’t have half an hour to spare, you can still reap the benefits of morning exercise. Walking or jogging is a great way to get in a little cardio if your fitness level is fairly low, or you can practice yoga for a low-impact and relaxing workout.
You can also try high-intensity interval training (HIIT) to maximize your calorie burn in minimal minutes. Studies show that just 60 seconds of high-intensity exercise can be beneficial! Try a strength circuit or a cardio session to get your heart rate up.
4. Start with a Nutrient-Dense Breakfast On the Go.
Even if you feel busy in the morning, don’t skimp on the first meal of the day!
When your body has proper fuel, it will burn your energy appropriately. If your body senses it’s in a place of scarcity, it will hold tight to its resources and make you gain weight. In fact, there’s a strong correlation between skipping breakfast and a high BMI, which sets the stage for obesity and poor health habits.
Eating a nourishing breakfast doesn’t have to take a lot of time. Meal delivery services like Splendid Spoon make it easy to fuel up so you’re empowered to make excellent choices all day long.
After you select your plan, you’ll receive weekly deliveries of plant-based foods designed by licensed dietitians. Splendid Spoon’s breakfast smoothies are one of my favorite ways to start the day because they are nutrient-dense, delicious, and bottled for on-the-go convenience.
Check out my in-depth review here to learn about my experience with the full program.
The way you start your day matters. An unbalanced, chaotic morning will make you feel grizzled and stressed all day long.
Your productivity starts with the tools you give yourself in the morning. Take these tips to heart. You may be surprised just how good you can feel!
Make sure to check out FoodBoxHQ, run by Dan, for all the insight you could possibly need on which food box fits best in your life.