Movement, Mood and Six Other Things to Win Each Day
Your results for the year depend on your daily habits
“Do not be tempted by evil things, which can do no good for you.” — Gal 6:7–8
It happens to the best of us.
I promised myself I would leave the office in good time to work out at the gym and get some rest. I forced myself out of the office at 9:15 PM. Yesterday was not one of my best days.
Unplanned activities filled my day, I did tasks that were not a priority, and I did only 20% of the important tasks I had set out to do. I felt overwhelmed, dissatisfied, and anxious because I felt the day was a waste.
Have you ever felt like that? Do you have days that feel like a waste of 24 hours?
I realised that the feeling of a bad day started with me missing all of my morning routines. I missed my 45 minutes workout, did not journal, and did not read or listen to any audio learning material. “I will catch up in the evening after signing off early,” I encouraged myself that morning. Although I did work out late at night, I knew I was setting myself up for an undesirable cycle if I did not address the situation.
“Morning is an important time of day because how you spend your morning can often tell you what kind of day you are going to have.” — Lemony Snicket
So here I am writing this piece in the morning to remind myself of the eight daily habits I have learnt that help me have those super productive days. And these habits can help you too, if you make them non-negotiable.
1) Get Clarity
What you do in the morning determines how your day will turn out. And that depends on how you end the previous day. You can see the cycle.
To get clarity, plan your day the night before. And if you exercise in the morning, prepare your gym wears the night before.
2) Energise
My eldest daughter evangelises the “Pomodoro” technique as the best study habit — working in 25 minutes blocks. Although she has not won me over fully, I have found more energy to do effective work when I take walk breaks. I walk around my office every now and then. And I do not miss my 15-minute lunch break walks.
To avoid burnout, take breaks from deep work.
3) Productivity
I have moved from to-do lists to “priority lists.” I set my weekly priorities the weekend before the new week. And I put my daily priorities on the week’s list.
To be productive, work on the things that are important to you.
4) Help Others
Today’s world is filled with lots of touch points for sharing, helping or teaching others. I use my WhatsApp status, Instagram page and LinkedIn to post thoughts and ideas that will help others.
To feel great about your day, help, serve or teach someone.
5) Exercise
Forty-five minutes of exercise in the gym six days a week. I have a coach as an accountability partner or use one of the many free workout Apps. Seeing the consecutive tick marks every morning is my first win of the day. But it does not matter when you do, as long as you get active daily.
To feel lively, get physical movements and exercise daily. Cardio, strength or both.
6) Be Excited
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” — Jim Rohn
I choose the latter. I look forward to what is ahead, the things I can accomplish and the difference I can make.
To get in a good mood, be excited about the future.
7) Eat Healthy
I struggle with maintaining a healthy diet. But I try to avoid sugar, minimise carbs and eat fruits.
To have a healthy mind, keep a healthy body.
8) Get Enough Sleep
From jet lags to challenging time zones, I do not always get my fair share of eight hours of sleep daily. And when I do, I feel more alive and energetic the next day.
To maintain a healthy, get sufficient sleep.
According to Brendon Burchard, we should take our MEDS daily. Meditate, Exercise, Diet and Sleep.
My day has been great today, I moved for forty-five minutes in the gym, listened to audio lessons and wrote this piece that I hope will help you win your days.
Two (2) Book recommendations
The answers to the above three questions lie in how much time and resources you commit to your development. Here are two books to help on your personal development journey.
a) The 7 Habits of Highly Effective People. by Stephen R Covey
This book is my all-time favourite for personal growth and development. It is timeless. It is my reference manual. Read, and reread it.
b) Limitless: Upgrade your brain, learn anything faster, and unlock your exceptional life. by Jim Kwik
Jim Kwik will show you how to get the most out of yourself. Limitless is a master learners’ guide. Unleash your mind, unstuck yourself and let go of beliefs that are limiting you. I love this book!
Three (3) Citations
Here are three Jim Rohn quotes to help you think about the benefit of a good daily routine.
“Motivation is what gets you started. Habit is what keeps you going.”
“Success is nothing more than a few simple disciplines practised every day.”
“We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment.”
