What happens in the first few hours after we wake has a substantial impact on the rest of our day; those activities and events set the tone for everything else to come.

Even before you put your mind to work on your daily tasks, try to check-in with yourself and set the tone for the day in a positive way. That might mean meditating, working out, walking the dog, doing some stretching, stepping outside for some fresh air, or even just sipping a cup of coffee in silence.

The important thing to remember is that any morning routine you implement needs to be one that works well for you, according to how your mind and body function.

Here are six simple strategies – we call them Microsteps – to help start the day off on a positive note. Which will you try?

 

Don’t reach for your phone as soon as you wake up.

Instead of scrolling through email or social media, which can immediately lead to negative emotions, take at least one minute to focus on your intention for the day.

Write down your priorities.

Deciding what’s important to get done in the day – and what’s not – is key to reducing stress and improving productivity.

Block off time for focussed work, ideally in the morning.

Set a calendar reminder and let colleagues know, so they’ll be less likely to interrupt you. Even 30 minutes will make a difference.

Drink water when you wake up (and throughout the day).

Building your hydration habit early has long-term benefits and keeps you energised.

Lay out your workout clothes the night before.

This makes morning workouts easier – you’ll be more motivated to get up if everything’s ready to go and you don’t have to waste time finding clothes. Plus, morning exercise can inspire you to stay active all day.

Park at the outer edge of the car park or get off public transport one stop earlier and walk the rest of the way.

Adding some extra steps into one moment of your daily routine is a great way to integrate more movement into your day without thinking about it. Our brains release neurotransmitters while we walk that help us make better decisions and focus.

Thrive Global Asia Pacific

An alliance between Thrive Global and Monash University with the mission to end the stress and burnout epidemic. The partnership brings an evidence based approach to well-being and performance and will work with organisations to deliver programs that lift the performance, resilience, engagement and mental health of employees.

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Any personal information you provide via this website will be collected by Monash University and Thrive Global for the purposes of delivering the Thrive program to you and to send you marketing communications, if you choose to receive them.

To see how Monash handles your personal information please refer to our Data Protection and Privacy Procedure and Visitors and Enquirers Data Protection and Privacy Collection Statement or contact dataprotectionofficer@monash.edu
To see how Thrive Global handles your personal information please see thriveglobal.com/privacy/.