What should you say no to in the morning to have a more productive day?

November 2, 2020

Really good question to ask.

I would say these five things.

#1. DON’T start the morning in a state of panic.

Many people open their eyes and start listing all the things they have to do on that day. It’s almost the brain’s automatic response. But, feeling overwhelmed won’t help in any way, so it’s best to come up with a strategy for setting goals.

Instead, DO ask yourself one question first thing: what is the one thing I am committed to completing today? It will help your brain prioritize and identify one goal or task that’s the most important. To make this easier to do, write the question on a large sheet of paper and put it somewhere you can immediately see when you wake up.

#2. DON’T reach for the phone or your laptop and immediately start checking your social media apps.

It’s not just Instagram, Twitter, or Facebook. The same goes for the news. At a time when your willpower reserves are at its highest levels, you’re better off using the time in a more efficient way.

Instead, DO give yourself time to ease into the day. This may be taking the time to do a 5-minute meditation, writing in your journal, watering the plants, taking your dog out for a walk, or turning on music to add some energy and perk you up.

#3. DON’T begin the day on an empty stomach.

It’s not about watching your weight or not feeling like eating. Think about what your brain needs — like your stomach, it also needs food. Actually, the brain of an average adult consumes about 20 percent of the body’s total energy — which you mostly get from the food you eat. If you don’t eat, your brain won’t have the energy it needs to function properly and be productive.

Instead, DO start the day with breakfast. It doesn’t have to be anything fancy or big. Try oatmeal with fresh fruit, or yoghurt with fruit, walnuts, and granola if you prefer that. An egg or two is another good option; eggs contain B vitamins, antioxidants (which protect neurons against damage), and omega-3 fatty acids to keep nerve cells functioning at optimal speed.

#4. DON’T waste your morning on things that don’t need your full focus and attention.

Whether you’re turning on the news, cleaning your home, or chatting on the phone with friends, you’re not giving your brain what it needs at that time — opportunity to do deep, focused, uninterrupted work: reading, writing, coding, analyzing, critical thinking, and problem solving.

Instead, DO take advantage of your brain’s peak performance time which is 2–4 hours after you wake up. If you wake up at 6, your peak time for complex cognitive tasks is between 8 and 10. Another bonus is that when you get that tough cognitive work out of the way, you’ll feel more accomplished and ready to relax when you really need to.

#5. DON’T stay indoors all morning.

Getting some sun exposure will allow your body to naturally produce vitamin D, which is important for optimal brain function. Vitamin D helps the brain through its anti-inflammatory and immune-boosting properties. Additionally, studies have shown it protects against dementia by helping to break down Alzheimer's disease-related proteins and enhancing blood flow to the brain.

Instead, DO schedule a short walk or run early in the morning when the sun comes up. It doesn’t have to take a long time. You can set the timer on your mobile phone to go off anywhere between 15 and 30 minutes. You’ll also get the additional benefit of producing more endorphins — those happy hormones we all need more of!