I would like to share a practical advice today for staying fit and healthy – having a morning routine to start the day with a boost. I hope it will be useful for our customers – most of them entrepreneurs running their own service based businesses, like evening tutoring, weekend chess clubs, sports, martial arts clubs or prayer meetings. Most of you are juggling your full time day jobs with these extra endeavors. Lifestyle like this – with overwhelming amount of responsibility and packed schedules can be stressful and tiring. In order to stay on top of your game you have to stay healthy and fit which is not easy under given circumstance.
Regular bed time and wake up time
To make it easy I recommend using apps like Sleep like Android (Android Users) or Pillow (iPhone) although in this avenue Android definitely wins. Please let me know if you know an App as good as Sleep that can be found on Apple’s AppStore. These apps will give you a notification about when to go to bed, track your sleep and give you great stats to look into in the morning. This definitely solved my problem of waking up groggy or in the middle of the deep sleep and ruining the whole morning. The app will know when you are in your shallow sleep and wake you up then. As long as you are not scared of sleeping with your phone next to your pillow (fortunately they work in airplane mode).
Planning your day the night before
Write down your to do list for tomorrow just before you go to bed. This will declutter your mind before bed and ensure that you don’t overthink while trying to sleep. Everything is on the paper, no need to worry. Also make sure you only write 3-5 points, long to do lists do not work. If you have more than 5 try delegating, eliminating, or automating. It is also good to answer this question about each point: Would I feel that the day is complete if I only do this one thing throughout the day? If yes – this is a good thing to do.
I set out these few things that motivate me to get up early each day without making any decisions. It is good to eliminate decision-making as this is what tires your brain during the day – the amount of decisions you make.
– Get up, grab a glass of water (with squeezed lemon if you are extra hardworking)
– 15 push ups, 20 sit ups, 20 squats, 15 stretches (feel free to change the amounts) – the idea here is to only move your body and get the blood pumping – not a serious workout
– Shower (preferably cold)
– Journaling (again apps Grid Diary, Morning Pages, 5 Minute Journal etc.)
– Meditation (Headspace or similar)
Then breakfast / coffee etc.
Within the first hour of your day you accomplished things that will keep your body and your mind happy for the rest of your day. Your worries will become a lot less stressful and you will have more energy.
You are now ready to start your work day.
These are only guidelines and this is what works for me. I manage 3 venues and need a lot of energy and clarity of thinking during the day to do my work well. I hope this information will help you too.
All the best – Karol Stanczak. (Stan)