What we do from the minute we wake up each morning can positively or negatively affect our work day. When we begin each day, the more refreshed and clear our minds are, the more effectively we can focus on information. The following eight habits can help you mentally prepare for the daily workday challenges.
1) Start each day with 10-15 minutes of technology-free time.
Many of us reach for the phone or iPad immediately after waking up, even before walking to the kitchen for morning coffee. Rather than browsing social media after waking up, take a few moments to allow your mind and body to transition from sleep to wakefulness.
Scrolling through your phone fills your mind with information unrelated to work. Instead, it’s better to take a few minutes to stretch, meditate, pray, or focus on positive affirmations for the day ahead. This will allow your mind to refresh and prepare you to concentrate on work when you begin your day.
2) Listen to a positive podcast, music, or audiobook on the way to work.
Morning news can cause anxiety, especially global news. Staying informed is essential, but postponing catching up with daily events can help start your day focused on your mental state and what you want to achieve.
Listening to a positive message from a podcast, singing to your favorite music, or transporting yourself to a fictional place, even via Audible, can nourish your mind with positive thoughts before entering the workplace.
3) Keep balanced, nutritious mid-morning snacks handy.
A healthy snack mid-morning can help maintain steady blood sugar levels before lunch. It also helps reduce the feeling of being famished, which leads to overeating and eating quickly. Many sweet or salty snacks help maintain mental focus and energy before lunch.
My favorite nutritious choices are Greek yogurt parfaits, veggies and yogurt dip, peanut butter on celery sticks or apple slices, protein shakes, berries with almonds, walnuts, and cashews.
4) Decrease caffeine intake.
Everyone loves coffee or espresso to start their day. However, caffeine in the late afternoon can disrupt your body’s natural sleep cycle, making it more difficult to fall asleep at night.
Drinking low-caffeine beverages (less than 20mg) in the late afternoon can help you sleep better and wake up refreshed for the next day.
5) Drink plenty of water throughout the day.
Water helps prevent digestive problems, strengthen the immune system, accelerate metabolism, and facilitate blood circulation, to name a few. Proper hydration has a calming effect and can make you happier. Inadequate water intake can increase anxiety and nervousness while working on tasks.
Drinking at least 64 ounces of water daily positively impacts mental attitude and emotional well-being.
6) Prioritize uninterrupted mindful eating during lunch.
Minimize disruptions during lunch to enjoy mindful eating, whether you have 20 or 30 minutes. Mindful eating involves chewing slowly and putting down utensils or sandwiches to savor your food’s texture, taste, and scent.
Although incorporating your senses during meals may be challenging at first, it can lead to a relaxing experience that you can do anywhere, reducing stress and improving digestion.
7) Practice inhale-exhale breathing.
Many of us wait until feeling overwhelmed to take that deep, calming breath. However, pausing two or three times during the day for about 3 minutes and focusing on inhaling and exhaling can reduce the chances of reaching that point.
Deep breathing can help lower blood pressure, improve digestion, reduce stress and anxiety, and clear the mind to refocus on the present. If you practice this daily, it will eventually become a habit that significantly impacts your mood.
8) Listen to your self-talk.
When feeling frustrated, be kind to yourself. If no one else is around, become your cheerleader. Be aware of your words when speaking to yourself because your thoughts can determine your mood.
Simple statements such as “I got this!” and “I’ll figure it out!” can significantly affect how you perceive your abilities.
Takeaways: In today’s fast-paced world, stress is an inevitable part of our lives. It can affect us in various ways and, if left unmanaged, lead to physical illnesses. Therefore, having tools at our disposal to manage stress effectively is crucial.
I invite you to incorporate these eight habits into your workday. Aim for consistency for a few days, and you should begin to see improvements in how you approach your work.