A guest article by Susan Brennicke
5 tips to help you start your day with energy and enthusiasm.
Incorporating small morning rituals can be the key to more energy and a positive feeling that will carry you through the entire (work) day. The more energetic you start the morning, the more joy, productivity, and creativity you'll bring to the tasks of the day ahead. Not only will you get through your to-do list more efficiently and with a better feeling, you'll also automatically transfer your feeling to all other areas of your life.
What many people don't realize is that an energetic working day doesn't start with the ringing of the alarm clock early in the morning, but rather the evening before.
#1: Preparation is key: the night before the morning.
The last task of every workday should be to prepare for the day ahead. This ensures you start the following day with a clear head and can efficiently tackle your tasks right away.
Here’s what you can do the night before:
1. Clean up your workspace. Leave your desk in a clean, tidy place the next day. Remove all unnecessary items. The clearer your workspace, the more clearly and focused you'll be able to work.
2. List the main tasks for the coming day in order of importance. This way, you won't waste unnecessary time the next day thinking about them, but can get straight to work. Your willingness to stick to the order you've set will greatly increase your effectiveness. And in doing so, you'll give yourself a positive feeling that will carry you through the entire day.
#2: Today is gonna be a good day: getting up in the morning.
Your alarm goes off: New day, here we go. For most people, getting up isn't a particularly enjoyable experience, but the faster you manage to get out of bed, the more energy you'll have for the day.
Little tips to help you get straight out of bed:
1. Place your alarm clock as far away from you as possible. This will force you to get up.
2. Count down to the alarm clock ringing – "5, 4, 3, 2, 1" – and then get up immediately. American motivational speaker Mel Robbins promotes this rule with great success. The secret: The five-second window is shorter than activating your inner demons. Therefore, be quick. This rule is also effective for activities associated with high levels of procrastination.
#3: Stay in control: Don’t let your smartphone control your feelings.
Take this tip seriously: Leave your phone in airplane mode for as long as possible. Especially after you wake up (and before you go to sleep), keep your thoughts on yourself or the people you live with. Because as soon as you use your phone, read the first messages, check social media updates, or scan the first emails, you'll immediately switch into reaction mode, following this pattern:
• Good news or no emails = good day.
• Bad news or ASAP/high priority emails = bad day.
By taking the time in the morning to check in with yourself and set an intention or goal for the day, you'll set a different direction for your day. You'll gain more control over yourself and your behavior, and in the long run, you'll be able to shape your day more and more according to your needs. Most people are actually aware of the positive effects of using less of their smartphone and being more available, yet rarely do they adjust their usage habits.
The top 3 positive effects of reduced mobile phone use are:
• significant stress reduction
• significant increase in well-being
• Reduction of anxiety, depression and addiction
Remember: By reducing your time on your phone in the morning, you are already moving towards the positive effects.
It's not necessary, nor is it the purpose of this text, to speak ill of cell phones and accessibility. But perhaps I can encourage you to consume more consciously.
#4: Start with structure: Make your bed.
Super simple and super effective. People who make their bed in the morning are proven to be happier and more successful. And this habit requires neither preparation nor much time. It's so simple that it's often underestimated.
The psychological effect is crucial here: You start your day with order and structure. This gives you a boost of energy that you can carry with you throughout the day, allowing you to tackle tasks more quickly instead of putting them off. Long-term studies on people who make their beds have also shown that they:
• are more likely to achieve their personal success goals (house, job, salary)
• pay more attention to their health
• are happier (than the comparison group)
• sleep better (because a made bed is more inviting)
If you're not yet among those people who make their bed, you now know how to start your day tomorrow. If this tip is already part of your daily routine, then be aware of the positive effects and be proud of yourself.
#5: Motion brings emotion. So, get moving.
"Motion brings emotion. The more you move, the more you feel." (Tony Robbins)
Movement is one of the switches we can use to directly influence our well-being and quickly change our emotional state. Since many people have limited time in the morning, a short exercise session makes the most sense; for example, yoga. This gently mobilizes, stretches, and extends your body. Just two or three sun salutations will wake you up and get your body moving. This boost will help you start your (work) day with more energy.
More ideas to start your morning with some exercise:
• a walk
• go for a relaxed jog
• a short workout
• dance
You can choose the time frame yourself. Even ten minutes is better than nothing! But you'll most likely need to make a small adjustment to your morning routine. You'll probably have to get up a little earlier. But be honest: How much more energy does it give you to stay in bed for ten to fifteen minutes longer? Just try it and see for yourself. You'll also be filled with pride in implementing this new routine.
Additional tip for even more energy: dress up.
What makes you feel confident, beautiful, and energetic? Wear exactly that. It could be that eye-catching dress with the large pattern, the shirt you wore for your job interview, or the lipstick that instantly boosts your energy. The days of working from home and the "feel-good" mentality of wearing sweatpants at work have drained some of our energy and focus. It's important to feel comfortable in your clothes, but ask yourself which outfit gives you more energy to tackle a demanding task: comfortable yoga leggings or a striking dress with lipstick?
Personally, switching from my "feel-good" yoga leggings to clothing that allows me to carry myself with confidence (even while working from the kitchen table) has given me a huge boost in energy, focus, and productivity. What this clothing triggers for you is up to you. Dress in colors, patterns, and styles that energize you, that automatically make you adopt a more upright posture, and that give you self-confidence.
Now it's time to implement your personal morning routine
Which of the tips mentioned will you incorporate into your daily routine starting tomorrow (or tonight)? Even if this post has given you a good feeling and motivated you, what ultimately matters is whether you actually implement them in your individual daily routine. Consider which of the tips works best for you. Also ask yourself: What gives me energy? How can I incorporate my individual response into my morning routine?
No matter which tip or morning ritual you choose, it has to be right for you. Nevertheless, the way you start your day is the foundation for more energy, focus, and fulfillment.
Susan Brennicke
Susan is deeply involved in the topic of morning routines and personal development. Among other things, she has developed a training program for establishing a morning routine using yoga, mindset stimulation, and micro habits.
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