Improve the quality of your day with these productivity hacks.
So finally, you had a good night’s rest. Your brain and your body are refreshed and ready to take on new tasks and activities. But what can you do, after you wake up, to make sure you maximize your productivity during the day?
Believe it or not, what you do as soon as you wake up has a great impact on the rest of your day. If your morning routine consists of bad habits that deplete your energy rather than boost it, you are likely to feel sluggish and unmotivated for the whole day. It is very difficult to get things done if you are lacking energy.
Here is a list of the top 6 productivity hacks that can help you start your day:
1. Wake up at the same time every day.
Yes, we know, it’s easier said than done but there are many benefits of waking up at the same time every day, whether it is a workday or a weekend. Doing so regulates your circadian rhythm (your internal body clock that responds to changes in the environment). Your circadian rhythm guides your body as to when it needs to wake and when it needs to sleep. It is also responsible for controlling the production of the hormones throughout the 24-hour cycle as well as regulating digestion, body temperature, mood and other body processes.[1]
Waking up around the same time each day will help keep your body in equilibrium, therefore optimizing all physiological processes that correlate with your energy levels and mood.
2. Get up as soon as you wake up.
Another thing you can do to kick-start your morning is to get up as soon as you wake up. Lying in bed in the morning is tempting, especially if you have nowhere to be. But as tempting as it sounds, it is also a productivity killer. Spending more time in bed than you need will only make you more lethargic and less inspired to do the things you wanted to do. Getting up as soon as you wake up is the best thing you can do to start your day right.
3. Get some sunshine.
If the sun is shining, get outside and spend some time in nature. Exposure to sunlight increases the production of vitamin D, which boosts your mood and wellbeing. Research[2] has shown that vitamin D deficiency is linked to reduced cognitive performance and low mood. If you expose your skin to sunlight on a daily basis, the vitamin D levels in your body will rise, enhancing your memory, mood and daily productivity.
During the winter season getting enough sunshine can be really tricky. You might want to consider a light therapy device, such as a light therapy box or a light alarm clock. Turn it on as soon as you wake up to get some morning waking light.
4. Exercise.
You probably already know that a daily dose of exercise provides a vast amount of health benefits, including decreased risk of cardiovascular diseases, improved mood and mental health, weight control and many more. On top of this, the study[3], published in the British Journal of Sports Medicine, found that even a quick training session in the morning, like a run or a bike ride improves cognitive abilities throughout the rest of the day. This may boost your attention span, decision making and working memory. All in all, your day can be much more productive if you start it with a little bit of exercise.
5. Eat a healthy breakfast.
Research[4] has indicated the connection between skipping breakfast and the increased risk of mortality caused by cardiovascular diseases and other factors. So we know that eating breakfast in the morning is a must. But how does it impact your productivity?
Eating a healthy breakfast in the morning provides a burst of energy your brain and body need to perform tasks and stay alert for the rest of the day. It helps control blood sugar levels throughout the day so you stay focused and do not crush. Not to mention that it also helps with weight control and people that eat breakfast regularly are usually thinner.
So what should your breakfast look like? Aim for a mixture of carbohydrates, that will provide your body and brain energy, and proteins that will help you feel full for longer. A cottage cheese toast, a peanut butter protein shake or an egg sandwich seem like pretty great breakfast ideas.
6. Meditate.
Morning meditation can boost your mood for the rest of the day, increase your focus and prevent anxiety. It lifts you up and refreshes your mind so you are ready to take on any tasks that your day might unfold. Additionally, it has been discovered that Zen meditators have a higher pain threshold and that by reaching mindful states they can experience analgesic effects (relief from pain).[5]
7. Take a cold shower.
There is a number of health benefits of having a cold shower in the morning. It improves circulation and helps your body pump blood more efficiently, supplying more oxygen to the tissues. Thanks to this, your skin will radiate and glow. The shock of cold water can also wake you up quickly as it increases your alertness and deepens your breathing. There are also studies that show that it helps with muscle recovery and after-training soreness.
njoyed reading this content? Would you like to treat me to a coffee? 😉 ☕👉 https://buymeacoffee.com/aleksandrasmith
Research references
Simply desire to say your article is as surprising The clearness in your post is simply excellent and i could assume you are an expert on this subject Fine with your permission let me to grab your feed to keep up to date with forthcoming post Thanks a million and please carry on the gratifying work
Hi my loved one I wish to say that this post is amazing nice written and include approximately all vital infos Id like to peer more posts like this