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8 Ways to Improve Your Morning Routine

July 4 by James Clear in Productivity | 45 !"ares


Youll wake up for about 25,000 mornings in your adult life, give or take a few.
According to a report from the orld !ealth "rgani#ation, the average life e$pectancy in the
%nited &tates is '( years old, and most people in wealthy nations hover around the )0*year
mark. omen in +apan have the highest, with an average life e$pectancy of ), years.
-f we use these average life e$pectancy numbers and assume that your adult life starts at .)
years of age, then youve got about ,) years as an adult. /), * .) 0 ,)1 2erhaps a little less on
average3 a little more if youre lucky.
/,) years as an adult1 $ /4,5 days each year1 0 25,)20 days.
#5$ mornings%
6hats what you get in your adult life7 youll open your eyes 25,000 times, face the day, and
decide what to do ne$t. - dont know about you, but -ve let a lot of those mornings slip
by. "nce - reali#ed this, - started thinking about how - could develop a better morning routine.
- still have a lot to learn, but here are some strategies that you can use to get the most out of
your 25,000 mornings.
8 Ways to &et t"e Most 'ut o( Your Morning
!ere are the strategies that -ve found to be most effective for getting the most out of my
morning.
1. Manage your energy, not your time.
-f you take a moment to think about it, youll probably reali#e that you are better at doing
certain tasks at certain times. 8or e$ample, my creative energy is highest in the morning, so
thats when - do my writing each day.
9y comparison, - block out my afternoons for interviews, phone calls, and emails. - dont
need my creative energy to be high for those tasks, so thats the best time for me to get them
done, and - tend to have my best workouts in the late afternoon or early evening, so thats
when - head to the gym.
hat type of energy do you have in the morning: hat task is that energy best suited for:
2. Prepare the night before.
- dont do this nearly as often as - should, but if you only do one thing each day then spend a
few minutes each night organi#ing your to*do list for tomorrow. hen - do it right, -ll
outline the article -m going to write the ne$t day and develop a short list of the most
important items for me to accomplish. -t takes .0 minutes that night and saves 4 hours the
ne$t day.
3. Dont open email until noon.
&ounds simple, yet nobody does it. -t took me a while to get over the urge to open my inbo$,
but eventually - reali#ed that everything can wait a few hours. ;obody is going to email you
about a true emergency /a death in the family, etc.1, so leave your email alone for the first few
hours of each day. %se the morning to do whats important rather than responding to what is
<urgent.=
4. Turn your phone off and leave it in another room.
"r on your colleagues desk. "r at the very least, put it somewhere that is out of sight. 6his
eliminates the urge to check te$t messages, 8acebook, 6witter, and so on. 6his simple strategy
eliminates the likelihood of slipping into half*work where you waste time dividing your
attention among meaningless tasks.
5. or! in a "ool pla"e.
!ave you ever noticed how you feel groggy and sluggish in a hot room: 6urning the
temperature down or moving to a cooler place is an easy way to focus your mind and body.
#. $it up or %tand up.
Your mind needs o$ygen to work properly, and your lungs need to be able to e$pand and
contract to fill your body with o$ygen. 6hat sounds simple enough, but heres the problem7
most people sit hunched over while staring at a screen and typing.
hen 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. &it
up straight or stand up and youll find that you can breathe easier and more fully. As a result,
your brain will get more o$ygen and youll be able to concentrate better.
/&mall tip7 hen sitting, - usually place a pillow in the small of my back. 6his prevents my
lower back from rounding, which keeps me more upright.1
&. 'at a% a re(ard for (or!ing hard.
- practice intermittent fasting, which means that - eat my first meal around noon each day.
-ve been doing this for almost two years. 6here are plenty of health benefits.
9ut health is >ust one piece of the pu##le?- also fast because it allows me to get more out of
my day. 6ake a moment to think about how much time people spend each day thinking,
planning, and consuming food. 9y adopting intermittent fasting, - dont waste an hour each
morning figuring out what to eat for breakfast, cooking it, and cleaning up. -nstead, - use my
morning to work on things that are important to me. 6hen, - eat good food and big meals as a
reward for working hard.
). Develop a *pre+game routine, to %tart your day.
@y morning routine starts by pouring a cold glass of water, while some people kick off their
day with ten minutes of meditation. &imilarly, you should have a seAuence that starts your
morning ritual. 6his tiny routine signals to your brain that its time to get into work mode or
e$ercise 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 dont feel like it.
25,--- Morning%. The Po(er of a Morning /outine
+ust as its rare for anyone to e$perience overnight success, its also rare for our lives to
crumble to pieces in an instant. @ost unproductive or unhealthy behaviors are the result of
slow, gradual choices that add up to bad habits3 a wasted morning here, an unproductive
morning there. 6he good news is that e$ceptional results are also the result of consistent daily
choices. ;owhere is this more true than with your morning routine7 the way you start your
day is often the way that you finish it.
6ake, for e$ample, +ack BaBanne. !e woke up each day at 5 am and spent the first (0 minutes
lifting weights. 6hen, he went for a swim or a run for the ne$t 40 minutes. 8or more than ,0
years, he spent each morning doing this routine. -n addition to being one of the most
influential people in fitness in the last .00 years, BaBanne also lived to the ripe old age of (,.
6his is no coincidence. hat you do each morning is an indicator of how you approach your
entire day. -ts the choices that we repeatedly make that determine the life we live, the health
we en>oy, and the work we create.
Youve got 25,000 mornings. hat will you do with each one:

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