I recently read an article in the New York Times by Benjamin Spall about common things that high achievers do every morning. It seems to make the difference between a successful day and blah day for these 300 people he interviewed. Quite a variety of people were questioned including Olympians, artists, business leaders and university presidents.
Wake up time for high achievers
It appears that these people wake up early, the average time being 6:27 am. Everyone’s routine is different. Most people wake up based on when they need to be at work or school, and get there on time. Many like to experiment to find a morning routine that works for them. This may also be the only time some of them have alone.
I recently read an article on depression. However, I don’t remember the source. The gist of it was when depressed, just make your bed. There is something about starting your day off with that act which makes you feel productive and thus good about yourself.
Do what charges your batteries
This is different for everyone. Is there something you do in the morning that revs you up for the day? For many people, this is exercise. Most people feel really good about their day if they have this out of the way first thing in the morning. It helps you wake up in the morning and with sleep at night. Perhaps you like to meditate or do yoga. Maybe you like to have coffee or breakfast with someone you love. You might even like having the time alone. Some like reading the paper. It may be as simple as putting your breakfast dishes in the dishwasher so you won’t have to deal with them later. These are just some options. Whatever works best for you, do it.
A good nights sleep
Getting enough sleep impacts the next day. It can affect your mood, productivity and energy level. It is important to your physical as well as mental health.
I work with many clients who have trouble with sleep. You’ll want to get into bed at a decent hour, meaning you can get 7-9 hours of sleep. The main thing to ask yourself, is do you feel rested when you wake up? If so, you have gotten the proper amount of sleep.
Sleep Hygiene
You want to be sure that the room is cool enough. Refrain from using your laptop, iPad or phone one hour before bed.
It is important to establish a wind down routine. For some people it is reading, meditating, or a cup of hot tea. There are many other ways to wind down. Find out what works for you.
Another important thing to do is to put your phone or alarm clock someplace other than your bedside. You don’t want to be constantly looking at the time, as that will just make you anxious. You’ll start doing mental math in your head and determining how much sleep you’ll get. You might think you have been up for hours. Realistically you most likely have been drifting in and out of sleep and aren’t aware of it.
High achievers are flexible
If you are in a different city for work or on vacation, you’ll need to change your routine. Perhaps there is a gym in the hotel where you are staying. Maybe you can go for a walk, or even do an online work out video. If there is a refrigerator in your room you can fill it with healthy foods for a snack or meal.
Don’t be too hard on yourself
Some people think this is all or nothing. That is unrealistic. Life happens sometimes and it can make it challenging for us to stick with our healthy routines. I’ve have clients set a goal to exercise every day. I will usually recommend that they stick to 2-3 times per week so they have a better chance of achieving their goal. Even if you only do it once, it is progress. Thinking it is not worth doing anything since you’ve “already blown it,” is not productive. If you stick with the basic 80-20 rule you are doing great. That means achieving your goals 80% of your time. That is much more realistic than 100%!!
If you are struggling with success, motivation, setting a routine or sticking with a routine, or lack the habits of high achievers, it may help to talk with someone. Feel free to give me a call at 713-304-6554 and we can get you headed on the right path.
Take care,
Debbie
