21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

8 Experimente
Pesquisar
Premium grátis

Dr. Travis Bradberry Seguindo

Coauthor EMOTIONAL INTELLIGENCE 2.0 & President at
7.068 327 1.756
TalentSmart
327 artigos

Getty Images

Ten Tweaks To Your Morning Routine

That Will Transform Your Entire Day
Publicado em 11 de setembro de 2018

I don’t know anyone who couldn’t use a little boost in their energy and self-control.
Mensagens

https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 1/10
21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

Researchers at the University of Nottingham recently published findings from their

8 Experimente
Premium grátis
exploration of 83 separate studies on energy and self-control. What they found will change
the way you start your day.

The researchers found that self-control and energy are not only intricately linked but also
finite, daily resources that tire much like a muscle. Even though we don’t always realize it,
as the day goes on, we have increased difficulty exerting self-control and focusing on our
work. As self-control wears out, we feel tired and find tasks to be more difficult and our
mood sours.

This exhaustion of self-control kills your productivity, and it makes the morning hours,
when self-control is highest, the most important hours of the day.

But the trick isn’t just to spend your morning hours working; it’s to do the right things in the
morning that will make your energy and self-control last as long as possible.

“For the past 33 years, I have looked in the

mirror every morning and asked myself: ‘If
today were the last day of my life, would I
want to do what I am about to do today?'” And
whenever the answer has been ‘No’ for too
many days in a row, I know I need to change
something.” – Steve Jobs
Mensagens

https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 2/10
21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

The Nottingham research has led me to uncover ways we can break bad habits in the
8 Experimente
Premium grátis
morning and maximize our energy and self-control throughout the day.

Whether you naturally wake up feeling alert and productive or rise with the brainpower of a
zombie, these tips will help you transform your morning routine and set a positive tone that
lasts the entire day.

Start with exercise. Researchers at the University of Bristol found that people who exercise
during the workday have more energy and a more positive outlook, which are both critical to
getting things done. Getting your body moving for as little as 10 minutes releases GABA, a
neurotransmitter that makes your brain feel soothed and keeps you in control of your
impulses. Exercising first thing in the morning ensures that you’ll have the time for it, and it
improves your self-control and energy levels all day long.

But drink some lemon water first. Drinking lemon water as soon as you wake up spikes
your energy levels physically and mentally. Lemon water gives you steady, natural energy
that lasts the length of the day by improving nutrient absorption in your stomach. You need
to drink it first thing in the morning (on an empty stomach) to ensure full absorption. You
should also wait 15–30 minutes after drinking it before eating (perfect time to squeeze in
some exercise). Lemons are packed with nutrients; they’re chock full of potassium, vitamin
C, and antioxidants. If you’re under 150 pounds, drink the juice of half a lemon (a full
lemon if you’re over 150 pounds). Don’t drink the juice without water because it’s hard on
your teeth.

Mensagens

https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 3/10
21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

No screen time until breakfast. When you dive straight into e-mails, texts, and Facebook,
8 Experimente
Premium grátis
you lose focus and your morning succumbs to the wants and needs of other people. It’s
much healthier to take those precious first moments of the day to do something relaxing that
sets a calm, positive tone for your day. Jumping right into electronics has the opposite effect
—it’s a frantic way to start your day. Exercising, meditating, or even watching the birds out
the window are all great ways to start the day.

Eat a real breakfast. Eating anything at all for breakfast puts you ahead of a lot of people.
People who eat breakfast are less likely to be obese, they have more stable blood-sugar
levels, and they tend to be less hungry over the course of the day. And these are just the
statistics for people who eat any breakfast. When you eat a healthy breakfast, the doors to a
productive day swing wide open. A healthy breakfast gives you energy, improves your
short-term memory, and helps you to concentrate more intensely and for longer periods.

Set goals for the day. Research shows that having concrete goals is correlated with huge
increases in confidence and feelings of control. Setting goals specific to the day puts
everything into motion. Narrow your goals down to a few achievable ones that can easily be
broken down into steps. Vague goals such as “I want to finish writing my article” are
counter-productive because they fail to include the “how” of things. The same goal re-
phrased in a more functional way would read something like this: “I am going to finish my
article by writing each of the three sections, spending no more than an hour on each
section.” Now, you have more than simply something you want to achieve—you have a way
to achieve it.

Mensagens

https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 4/10
21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

Getting your morning started off right at home is important, but it’s only half
8 the Experimente
Premium grátis
battle. If you fail to maintain that tone once you set foot in the office, your morning
can lose momentum quickly. Here’s how you can maintain a productive tone once
you hit the office:

First, clean your workspace. Even though it’s a pain to clean right when you get into work,
it makes a big difference to your ability to concentrate. A Princeton University study found
that people who worked in a clean workspace out-performed those who worked in a
cluttered one because clutter pulls your attention away from your work. In fact, the effects of
clutter on concentration are not all that different from the effects of multi-tasking.

No e-mail until you've eaten three frogs. “Eating a frog” is the greatest antidote to
procrastination, and the most productive people know the importance of biting into this
delicacy first thing in the morning. In other words, spend your morning on something that
requires a high level of concentration that you don’t want to do, and you’ll get it done in
short order. Make a habit of eating three frogs before you check your e-mail because e-mail
is a major distraction that enables procrastination and wastes precious mental energy.

“Eat a live frog first thing in the morning, and

nothing worse will happen to you the rest of
the day.” – Mark Twain

Keep morning meetings on schedule. Meetings are the biggest time waster there is, and
Mensagens
they can ruin an otherwise productive morning. People who use their mornings effectively
https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 5/10
21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

know that a meeting will drag on forever if they let it, so they inform everyone at 8the onset Experimente
Premium grátis
that they’ll stick to the intended schedule. This sets a limit that motivates everyone to be
more focused and efficient. Keep your morning meetings on time, and your entire day will
stay on track.

Don’t multitask. Multi-tasking in the morning—when you have lots to do, tons of energy,
and it feels like you can do two or three things at once—is tempting, but it sets your whole
day back. Research conducted at Stanford University confirmed that multitasking is less
productive than doing a single thing at a time. The researchers found that people who are
regularly bombarded with several streams of electronic information cannot pay attention,
recall information, or switch from one job to another as well as those who complete one task
at a time.

But what if some people have a special gift for multitasking? The Stanford researchers
compared groups of people based on their tendency to multitask and their belief that it helps
their performance. They found that heavy multitaskers (those who multitask a lot and feel
that it boosts their performance) were actually worse at multitasking than those who like to
do a single thing at a time. The frequent multitaskers performed worse because they had
more trouble organizing their thoughts and filtering out irrelevant information, and they
were slower at switching from one task to another. Ouch!

Multitasking reduces your efficiency and performance because your brain can only focus
adequately on one thing at a time. When you try to do two things at once, your brain lacks
the capacity to perform both tasks successfully.
Mensagens

https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 6/10
21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

Finally, say no. No is a powerful word that will protect your precious mornings. When
8 it’s Experimente
Premium grátis
time to say no, avoid phrases such as “I don’t think I can” or “I’m not certain.” Saying no to
a new commitment honors your existing commitments and gives you the opportunity to
successfully fulfill them while your mind is fresh. Research conducted at the University of
California Berkeley showed that the more difficulty that you have saying no, the more likely
you are to experience stress, burnout, and even depression. Learn to use no, and it will lift
your mood as well as your productivity.

Bringing It All Together

The right morning routine can make your day, every day. The trick is to be intentional about
your mornings, understanding that a.m. hours are precious and should be handled with care.

What do you do in the morning to start your day off right? Please share your
thoughts in the comments section below, as I learn just as much from you as you do
from me.

ABOUT THE AUTHOR:

Dr. Travis Bradberry is the award-winning co-author of the #1 bestselling book, Emotional
Intelligence 2.0, and the cofounder of TalentSmart, the world's leading provider
of emotional intelligence tests and training, serving more than 75% of Fortune 500
companies. His bestselling books have been translated into 25 languages and are available in
more than 150 countries. Dr. Bradberry has written for, or been covered by, Newsweek,

Mensagens

https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 7/10
21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

TIME, BusinessWeek, Fortune, Forbes, Fast Company, Inc., USA Today, The
8 Wall Experimente
Premium grátis
Street Journal, The Washington Post, and The Harvard Business Review.

If you'd like to learn how to increase your emotional intelligence (EQ),

consider taking the online Emotional Intelligence Appraisal® test that's included with
the Emotional Intelligence 2.0 book. Your test results will pinpoint which of the book's 66
emotional intelligence strategies will increase your EQ the most.

Denunciar

7.068 gostaram

327 comentários

Exibir comentários anteriores

Krystyna Lesniak • 3º 13 h
HR Business Partner: split role: HR for HR and Organisational Development at Kantar

Benjamin Evans
Gostei Responder

Muhammad Aledeh • 3º 2h
Vienna Austria.

I always start my morning just the same way for almost the whole of my life since reaching my
first teen age. I do this by first making ablution and observing my Salat (morning prayers) before
even talking to anyone. During these regular rituals my body, mind and spirit are all toned to be
one ... I feel such indescribable energy, drive and power to start my day, especially when reciting
…visualizar mais

Gostei Responder
Mensagens

https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 8/10
21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

Adicione um comentário… 8 Experimente

Premium grátis

Dr. Travis Bradberry

Coauthor EMOTIONAL INTELLIGENCE 2.0 & President at TalentSmart

Seguindo

Mais de Dr. Travis Bradberry Visualizar todos os 327 artigos

Six Honest Mistakes That Can Get You The 37 Most Inspiring Leadership Ten Harsh Lessons That Will Make Ten Powerful Ways
Fired Quotes I Know You More Successful Own Happiness
Dr. Travis Bradberry no LinkedIn Dr. Travis Bradberry no LinkedIn Dr. Travis Bradberry no LinkedIn Dr. Travis Bradberry no

Mensagens

https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 9/10
21/09/2018 (8) Ten Tweaks To Your Morning Routine That Will Transform Your Entire Day | LinkedIn

8 Experimente
Premium grátis

Mensagens

https://www.linkedin.com/pulse/ten-tweaks-your-morning-routine-transform-entire-day-bradberry/ 10/10