9 Daily routines for Success
For me, routines have been foundational for achieving my goals. I want to share 9 morning, noon and night tips that I use to start the day strong, keep my energy high and creative, end my day with a sense of accomplishment and prepare for a restful sleep. These are easy-to-follow routines; you just need to be disciplined and consistent. Repeat them daily, and soon you will find that you have the time and energy to achieve what’s important to you.
Here are the nine things to do that can help you achieve sustainable success:
In the morning
1. When you wake up, before you do anything, drink a big glass of water (I like to add a little sea salt or electrolytes). This morning ritual will kickstart your level of alertness. “One of the biggest indicators of lethargy or low energy is that you are dehydrated,” says Rania Batayneh, a nutritionist and author. “Because water aids in both body regulation and brain function, it is also closely related to balancing out our moods.”
2. Go outside for a walk and feel the daylight in your eyes on your skin. Exposure to sunlight in the morning can help you sleep at night because it helps reset your body’s inner “sleep clock.” Light is an essential clue for your body’s sleep cycle. The light you are exposed to during the day helps your body figure out when it is time to go to bed -- and when it is time to wake up.
3. Set an intention for your day. Think about how you want to show up and what kind of day you wish to have. A purpose gives you a focal point to redirect your energy when it’s inevitably pushed and pulled in different directions throughout each day. Just ensure that whatever your intention is, it comes from a place of positivity. And stick with it.
During the day
4. Take breaks. Move away from the desk, computer, boardroom or wherever you work. Why not take another walk and connect with nature? Working for long stretches without breaks leads to stress and exhaustion. Taking breaks refreshes the mind, replenishes your mental resources, and helps you become more creative.
“Aha moments” come more often to those who take breaks, according to research. Other evidence also suggests that taking regular breaks raises your level of engagement, which, in turn, is highly correlated with productivity.
5. Fuel yourself properly. Skip the fast food and chips. Eat nutritious foods that keep your brain and body energized throughout the day. Healthy dietary patterns impact your ability to function productively during the day and significantly influence nighttime sleep and recovery. The more you can align your diet with your natural clock, the better rest and recovery you will receive.
6. Refocus and re-prioritize throughout the day. As new and unexpected requests, tasks and fires show up in your day, give yourself the gift of re-prioritizing. Working longer and staying later should not be a regular strategy when new things pile on your plate. Instead, re-prioritize what’s on your list and move items to tomorrow or later in the week.
In the evening
7. Take a short walk after dinner. Researchers have found that going for a short walk of 10-15 minutes after meals benefits the digestion process and also helps in maintaining healthy blood sugar levels.
8. Put away your phone and computer at least two hours before bedtime. Sure, I know it’s tempting, but studies have shown these devices can interfere with sleep by suppressing the production of melatonin, a natural hormone released in the evening to help you feel tired and ready for sleep. Device use leads to increased feelings of alertness when you should be winding down instead.
9. Do 4-7-8 breathing exercises right before you sleep. What is it? The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep. And we all know the benefits of a good night’s rest.