Productivity is one of the most discussed topics in today's working world. We are constantly looking for measures or life hacks that help us work more efficiently and achieve our goals with minimal energy expenditure. The morning plays a particularly important role in this. It sets the framework for the day. So what exactly can we do in the morning, before our workday begins, to start the day energized, focused, and productive? This article will explain 7 strategies and productivity tricks for a successful morning routine so you can start your day in the best possible way.
1. Become a morning person
You have the most control over this part of your morning routine. Start your day early. A study published in the Journal of Applied Social Psychology explains that morning people are more productive throughout the day than night owls. The study also found that people with standardized wake-up times are more productive throughout the day. So try not to get up much later on weekends and only have minor deviations in your morning routine. Tim Cook – CEO of Apple – gets up at 4:30 a.m. every morning and begins his day with a strict morning routine, even on weekends.
Not a morning person? Try adjusting your lifestyle for a few weeks and experience how good it feels to go to bed earlier in the evening and wake up full of energy in the morning while the world around you is still asleep. It's best to start your new morning routine half an hour earlier than usual.
2. Preparation is everything, even in the morning
Whether you have to get to the airport, take an exam, or have an important meeting, mornings can be chaotic and full of adrenaline. Therefore, try to plan your next day in the evening. This way, you can reduce your morning stress and prevent your vital energy reserves from being depleted in the morning. American Express CEO Kenneth Chenault plans the three most important tasks for the next day every night before going to sleep. For example, plan your next work or school day by writing down the most important tasks, preparing your breakfast, or packing all the necessary documents for work or study.
3. Be boring and eliminate choices
Wearing the same work clothes and eating the same breakfast every morning is what bestselling author Carson Tate suggests. In her bestseller "Work Simply," she explains that eliminating options is boring but effective. The fewer decisions you have to make in the morning, the less work your prefrontal cortex has to do. This energy can be used for other decisions throughout the day. Marc Zuckerberg, CEO of Facebook, is also a fan of this strategy and has been wearing the same T-shirts for over six years. Furthermore, this morning routine frees you up a few valuable minutes each day, which you can then use effectively for other things.
4. Proteins make you fit for the day
Whether you're a breakfast person or not, the first meal of the day is one of the most important parts of a morning routine. During your sleep time of ideally 7 to 8 hours, your body has fasted and slowed down its metabolism. It now needs energy so that you can face a productive day with full strength. A protein-rich breakfast should be part of your morning routine. Protein in the morning – right after getting up – is a metabolism magician. Protein gets your metabolism going and acts like your personal morning boost. Studies have found that a sufficient amount of protein can increase your basal metabolic rate (calories burned) by up to 20%. The protein portion of your breakfast should therefore be around 30% to 40%. Unlike fast carbohydrates such as muesli or bread, proteins do not cause your insulin levels to rise too quickly and provide sustained energy for the day. Therefore, it is best to eat an omelet, yogurt, fitness shakes or high-quality plant-based protein in the morning. Supplement your diet with BRAINEFFECT with essential vitamins and trace elements that support your productivity and concentration.
5. Start with a ROCKET COFFEE
Surely you too start your day with a caffeinated beverage like a cup of coffee. Many people can't do without their morning coffee because it energizes them and is an integral part of their morning routine, which they celebrate anew every day.ROCKET COFFEE is a coffee with a higher caffeine content that especially helps office athletes and everyday heroes start a productive day. Thanks to the gentle roasting process, ROCKET COFFEE tastes particularly mild despite the increased caffeine content and impresses with a nutty aroma with a light dark chocolate note.
As an alternative to regular coffee, many biohackers and nutritionists drink Bulletproof Coffee in their mornings. This recipe is designed to give you extra energy. It consists of a cup of coffee, grass-fed butter, and MCT oil. You can find out more about the benefits and effects of Bulletproof Coffee in this article about Bulletproof Coffee , and we've compiled the essential ingredients for you in our ROCKET COFFEE KIT:
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6. Morning athletes win the day
A study from the University of Bristol found that people who exercise during their workday are better able to cope with stress. Joe Coulson, one of the researchers behind the study, writes, "When people incorporate an active break into their workday, they can reap the positive effects of this physical activity throughout their entire day and feel significantly more productive." The body's energy powerhouses, our mitochondria, switch to fuel combustion through a morning exercise routine, providing you with strength and energy.
Try pushing your daily exercise routine into the morning. This way, you'll start the day full of energy and positive feelings, just like Michelle Gass, for example. The coffee queen and CEO of Starbucks starts her morning routine at 4:30 a.m. with a 40-minute run. Does it take too long to get to the gym or your running route? You can also get the perfect start to your day at home, using your own body weight and apps like Freeletics.
7. The quieter the morning, the more relaxed the day
Meditation, yoga, or breathing exercises – the calmer you start your morning, the more relaxed and balanced you'll be throughout the day. 15-30 minutes of meditation or yoga are enough to prepare you mentally for the day. A team at the University of Illinois led by Prof. Goethe showed in a study that students were able to concentrate better and remember facts after 30 minutes of yoga. "Breathing exercises and meditation help calm the mind and body and banish distracting thoughts," says Prof. Gothe. Use this trick to achieve a clear and focused mind first thing in the morning. Meditation apps like HeadSpace help you implement it easily.
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