Daily Routine Mastery: How to Create the Ultimate Daily Routine for More Energy, Productivity, and Success - Have Your Best Day Every Day

by Dominic Mann

● 20 minutes of intense exercise.Intense exercise gets the blood flowing, leaves you energized, and releases BDNF, a hormone that grows your brain. ● 20 minutes of meditation, visualization or journaling.These activities can increase your focus and concentration as well as allow you to collect your thoughts and still your mind. ● 20 minutes of inspiration.Read a biography (or autobiography) of someone who you admire, read an inspiring or helpful nonfiction book, or listen to a podcast.

1. Spiritual energy.Meditate or pray. 2. Physical energy.Get enough sleep, eat the right foods, and exercise. 3. Emotional energy.Spend time with loved ones. Hug, kiss, and laugh. 4. Mental energy.Plan your day with a schedule or calendar and set goals. 5. Business energy.Schedule your “ONE Thing” (your most important task for that day or week).

COLD SHOWERS CAN IMPROVE YOUR LIFE

KEY IDEAS 1. Wake up at the end of your sleep cycle to start the day feeling refreshed.Traditional alarm clocks are indiscriminate and often wake you up right in the middle of deep sleep, leaving you feeling groggy, tired, and wanting to hit snooze. 2. Start the day with a cold shower.Starting the day with a cold shower will leave you feeling energized and ready to conquer the day.

Take care of all your sources of energy.Have a “daily energy plan” that ensures spiritual energy, physical energy, emotional energy, mental energy, and business energy. 4. Begin each day with an “Hour of Power” for an empowering and energizing morning routine.Spend 20 minutes doing intense exercise, then 20 minutes meditating or journaling, and then 20 minutes reading an inspiring biography or listening to a podcast.

The pomodoro technique works as follows: 1. Work for 25 minutes.And only work. If you feel the sudden urge to check that interesting-but-unproductive site, write it down on a “distraction to-do list” and do it later. 2. Break for five minutes.And actually break. This does not include checking email, watching a YouTube video or browsing Facebook. Actually get up and go for walk, grab coffee, chat to coworkers (not about work), or go to the toilet. 3. Repeat four times.This will give you a total of two hours of working and breaking. 4. Break for 15–30 minutes.After four pomodoros, take a longer break lasting 15 to 30 minutes. 5. Repeat until everything is done. The pomodoro technique is so effective because it’s frequent breaks keep your mind and body refreshed and your productivity as its peak.

Here are some factors to keep in mind when giving yourself that 1–10 rating: ● Productivity.Are you getting a lot done, or are you struggling? ● Alertness.Do you feel alert or sleepy? ● Mood.Are your happy or in a bad mood? ● Focus.Are you focused and able to concentrate or unfocused and distracted? ● And so on. If there are any other factors you feel impact your productivity, take them into account too. Take these factors into consideration and give yourself a score of 1–10.

An evening ritual also empowers you to slot in additional life-improving habits, such as reading, journaling, meditating, reviewing goals, or any other powerful habits you may want to incorporate into your life.

HOW TO DEVELOP AN EVENING ROUTINE

READ

EXAMINE YOUR DAY

Setting priorities before you go to bed lets you wake up with purpose and clarity. Research also shows that writing down what needs to be done the next day alleviates anxiety and makes your evening more enjoyable.

JOURNAL

VISUALIZE

TURN OFF DIGITAL DEVICES

ACTIVELY ENGAGE IN A HOBBY AND PURSUE MASTERY

It’s a 30-minute evening ritual. ● Minutes 0 to 10: Journal.Take 10 minutes to journal about your day. You can review your accomplishments, what you’ve learned, and anything worth remembering. Use this as an opportunity to review your progress and ensure you’re on track toward your goals. ● Minutes 10 to 20: Review tomorrow’s calendar.Reviewing your calendar each evening means that when you wake up, you know exactly what your day is going to look like. You know what you need to get done. Furthermore, knowing what needs to get done and exactly when you’re going to do it helps to eliminate any stress and anxiety you may have. ● Minutes 20 to 25: Prepare your outfit.Preparing your outfit (and anything else) in advance reduces unnecessary stress on your brain (also known as “decision fatigue,” as mentioned earlier).

● Minutes 25 to 30: Visualize.Earlier we briefly touched on why you should visualize the process (hard work and overcoming obstacles) rather than the outcome (success). Something else you can try is to simply visualize tomorrow. What are you going to accomplish? What distractions might keep you from accomplishing that? How can you ensure you remain on task, focused, and ultra-productive? Visualize your ideal day and any obstacles you need to overcome that might otherwise hinder you. THE IMPORTANCE OF SLEEP

Well, it really depends what you’re looking for. If you want to burn fat and lose weight, aerobic exercise (cardio) is the way to go. However, if you’re looking to reduce stress, build muscle, and boost feelings of confidence and happiness, anaerobic exercise (weightlifting and/or HIIT) will likely serve you better.

(try: “Always Look on the Bright Side of Life” by Monty Python or “Everything is Awesome” from The LEGO Movie).