A small action daily is infinitely better and more impactful than a massive change you can’t sustain. It’s also a realistic and attainable way to teach your brain healthy habits
- Start your day with at least one glass of water — hydrate before you get yourself a cup of coffee.
- Make time for a few minutes of quiet time to think about the good day ahead or prepare yourself for the day.
- Don’t get straight to your email just yet — take the morning in (sunrise and the peace of the morning). Put off checking emails and social updates.
- Read a page or two of your favourite book instead of aiming for a complete chapter.
- Don’t make your morning workout a chore. Instead of an hour or half an hour exercise, try five minutes or less plank, push up, sit-up or squat.
- If you want to meditate, start by meditating for one minute per day instead of ten. If you are struggling, won’t make it a habit.
- For better energy and strong concentration, choose a healthy breakfast (whole grains, protein and healthy fats).
- Limit the number of decisions you make in the morning. Too many decisions exhaust the brain and cause fatigue. One way to manage your energy is to do your high-priority work in the am.
- When you start work, remove all distractions from your work environment before starting actual work –noise, notifications, email tabs, etc. Assume focus or productive mode with calming music.
- Use your to-do list from the night before to start a productive day.
- Schedule short downtime times in between work throughout the day. For example, for every hour of deep work, take a five minutes break.
During your downtime, you can listen to a podcast, read a thought-provoking article, get a drink or take a walk to clear your mind.
For everything you expect to complete, break it into simple-to-complete actions you can quickly get done. Focus on small wins in the first half of the day.
Schedule time for nature walks — even just 10 minutes outside and close to more trees can do wonders for your mood.
End your day with a tidy desk ready for the next day, so you don’t have to spend your morning getting ready for work.
An end-of-day routine can help you put things where they should be, reduce clutter, reduce stress and clear your mind for the next day.
Embrace healthy living — eat more superfoods rich in brain-boosting nutrients: leafy vegetables, berries, fruits, dark chocolate, fish, grains and nuts. You’ll have more energy every day.
Invest at least 30 minutes every day doing a side hobby you find relaxing — you can schedule it in the evenings or early mornings.
Try a 3-minute daily review. Write your best three wins just before you go to bed, or write down what’s on your mind. It’s a calming habit.
To make long-term goals work for you, break them into achievable daily goals. And focus on checking them off one day at a time.
Schedule the next day before you go to bed — things to do, appointments, and meetings to attend so you can concentrate on getting things done
Start a pre-sleep ritual — remove all digital distractions and read a physical book instead. Reading a book before bed prepares your mind to wind down.
Every successful day begins with a good rest the night before. How you feel throughout the day largely depends on your sleeping habit. Quality sleep is the best way to invest in your mind and body.
Be more social every day — your happiness and the general outlook depends on it. Make quality time for your friends, colleagues and family members who bring out the best in you.
Invest small amounts monthly and beware of little expenses. Benjamin Franklin said, “Beware of little expenses, a small leak will sink a great ship.” Small investments monthly can build massive retirement income for your future self.
Micro habits add up, and they lower the barrier for consistency. This means you’re more likely to adopt good habits and sustain them.
Article written by Thomas Oppong