3 Habits You Must Develop In Order To Live To 100 Years Old

There has never been a time in human history where you can live longer and live better than you can today. Incredible advances in pharmaceuticals, medicine, and healthcare enable people to overcome disease and illness and continue to thrive well into their 80s and 90s.

Perhaps the largest growing demographic group in America today is people who are 90 and 100 years old or more. Your job is to join this group and to be fit and healthy all the days of your life.

For almost the entire history of the human race, longevity was a matter of accident or coincidence…

Today longevity is a matter of design and choice.

You can actually decide today to enjoy superb levels of physical health, and by developing specific habits, you can assure that you live longer and better than has been possible for any other generation in human history.
How To Be Healthy And Fit

More than 60% of Americans today are officially classified as “obese.” This means that they are more than 20% above their ideal weight, based on height and weight charts. Even worse, there are many millions who are officially classified as “morbidly obese.” This means that they are 40% and 50% above their ideal weights.

Everything you are, and ever will be, is the result of your choices and decisions. If you want to change some aspect of your life, you have to make new choices and new decisions, and then you must discipline yourself to follow through on your decisions.

The only way to achieve your proper weight is to develop the habit of eating less and exercising more each day and each week. But just as it takes you months and years to become overweight, it takes you many months to get rid of the weight once you make that decision.

It is not easy to lose weight.

This is because you develop automatic habits of eating that are hard to break. You get into a rhythm of eating certain foods – morning, noon and night. You become accustomed to eating snacks between meals, and to overeating in the evening. It is not easy to break these habits, but it is definitely possible.

This is your goal.

1) Eat The Right Foods

The first habit you need to develop for a long life full of health and fitness is the habit of eating a proper diet.

You have to develop the habit of eating the right foods, in the right proportions, at the right times.

Everyone knows that they should eat a more balanced diet, containing more fruits, vegetables, and whole grain products.

In addition to this basic principle, there are several things that you can do to modify your diet and develop the habits of good nutrition, which will lead to a combination of weight loss and higher levels of energy and fitness.

In addition to eating the right foods, you should develop the habit of eliminating the “three white poisons” from your diet, which are salt, sugar, and flour.

This change in your diet is so simple and yet so powerful that every one of my students who tries it is absolutely amazed at how quickly they get noticeable results.

2) Get Enough Exercise

The next habit you need to develop is the habit of effective exercise.

Many people stop exercising in their late teens and early twenties, even people who were active in sports when they were growing up. The human body is meant to be exercised regularly throughout your life.

Develop the habit of articulating and moving every joint in your body, every single day. This keeps your muscles and joints agile and flexible. Regular exercise assures that you have greater balance and mobility. It helps to diminish the likelihood of muscle or joint pain or problems.

Develop the habit of exercising 200 minutes each week. If all you did were to go for a walk, 30 minutes per day, seven days per week, you would be one of the fittest people in our society.

If you disciplined yourself to ride an exercise bicycle, work out on a treadmill, swim, jog or engage in any aerobic exercises that get your lungs and heart pumping, you will dramatically improve your levels of health and energy in a short period of time.

3) Get Enough Sleep

The third habit that you need for superb all around health is the habit of proper rest. You need seven to eight hours of sleep each night for optimal performance. If you get less than six to seven hours of sleep per night, and you continue to work as hard as you normally do at your job, you will eventually develop a “sleep deficiency.”

You can change the way you feel about yourself, and your performance in your work and personal life, by developing the habit of going to bed early, by 10:00 pm each night and getting a good night’s sleep every night of the week.


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7 Techniques for Dealing With Stress That People Often Ignore

Ever struggled in dealing with stress?

Being successful and constantly improving yourself while striving to be the best is hard work and very often it comes with a fair bit of stress.

While having a constant state of urgency and alertness might be quite beneficial while perusing your ambitious goals, it can really wear you down unless you combat the effects of stress on your body.

7 Techniques for Dealing With Stress

It’s really important that you take care of both your body and mind and not allow the strain of working hard to chip away at your health.

These are 7 techniques for anyone dealing with stress:

1. Stop Doing Things You Hate

This may seem obvious; but jobs are the biggest cause of stress for people.

Is this because they’re tough and pressuring?

Maybe, somewhat. However, the big difference linking jobs to stress, is that the people who regularly get stressed out by their career don’t really enjoy their job.

You can quote me on that.

The logical first step to dealing with stress, and completely ridding yourself from it, is to look at the source. What’s giving you all your stress? Is it a side effect from an activity you love? Or is it coming from your boring career choices?


2. Exercise In-between Work

We all know that exercise is important, and yes, some people do still neglect it.

Although, have you ever tried exercising in-between workloads? Say, in your lunch hour?

If you’re self-employed, it’s probably a lot easier for you to exercise during the day. If you’re employed working 9-5, then maybe you could squeeze a quick workout during your lunch hour.

The idea behind this is that you’re resetting yourself for the afternoon ahead, and not allowing any stress to build up. Give it a try, and see how different it is to simply exercising before or after work instead.


3. Meditating on Your Thoughts

One of the keys to staying healthy, especially when you are under a lot of stress, is keeping your mind healthy. One of the most beneficial practices to help maintain mental health, stability and happiness is meditation.

Despite the fact that some goal-oriented people might not have a positive outlook on it, meditation can be extremely beneficial and can reduce the effects of stress on your mind and body to a great extent.

Clearing your mind with it on regular basis helps people become calmer, more relaxed and less prone to stress.


4. Switching Up Your Pattern

Gary Vaynerchuk says that switching up the regular pattern is often the way to break out of plateaus; in business and in life. Plateaus often cause stress, because you start to get fed up of flat-lining, and not making any progress.

Switch up your pattern. Do something different. Go somewhere new. Introduce a new feature into your business. Change your fitness routine. It could be anything.

As long as it breaks your normal pattern of living.


5. Take Care of Your Stomach

While constant high stress levels affect our whole body quite adversely, there are some organs that suffer more than others. One of the first body parts that might start suffering when we are under a lot of stress is our stomach.

When we are under a lot of pressure or when we are in an unpleasant situation, our body’s natural reaction for some reason is to start contracting our stomach into a ball.

This makes it especially vulnerable so people with a lot of ambition that are working hard towards their goals in today’s busy and tiring world, should take special care of their stomachs.

Many herbs and plants can have a soothing and stimulating effect on our stomachs and one of the most effective ways to take advantage of this is through essential oils.

The best place to look for suitable ones to help battle the effects of stress on your stomach is essential oil for vomiting or for an upset stomach.

There are multiple essential oils you could use like lemon, lavender or peppermint and there are a number of different blends you can prepare.


6. Get Both A High Quantity & Quality of Sleep

While striving for maximum productivity, many of us push ourselves too hard and forget about the importance of sleep.

Our body needs to get a constant amount of sleep and if we don’t get the sufficient amount on regular basis, your health, productivity and creativity will quickly start deteriorating.

Sleep is a natural mechanism that allows our body to restore its energy reserves and is also a natural way for us to deal with stress. When you don’t get enough sleep, stress starts to accumulate and maintain a healthy mind and body quickly starts to become increasingly difficult.

But if we get enough sleep every night, our tolerance for stress becomes much higher and our alertness during the day manages to remain heightened. In other words, you will be able to achieve more if you don’t skimp on the sleep.

7. Take A Natural Stress Supplement

On top of everything else, multi-vitamins and various natural ingredients can make a huge difference to your overall health and well-being. In fact, it’s surprising just how much difference taking a supplement can make to the way you feel.

If you’d like to add a stress/health supplement to your arsenal, and I highly recommend you do, then check out some of these awesome supplements:

Plus-You Can Now Join Our FREE Mastering Success Facebook Community at www.masteringsuccess.group

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How to Start Getting Better Sleep & Adjust Your Patterns

It is easy to think that in order to be successful, we should limit the overall amount of time we spend lying down in bed. After all, that time sleeping could instead be used to work a little bit more, right?

Well, it can, but there is also something to be said for more sleep equalling better productivity.

In the high-paced entrepreneurial world, it’s easy to get caught up in the culture of listening to others bragging about how little they sleep, which in turn may make you feel like you need to do the same.

However, “slow and steady wins the race” is a proverb you should connect with, as those who pace themselves can avoid being burnt out later on.

Sure, there is no denying that some successful people thrive on unusual sleeping patterns, but what works for them may not necessarily work for you.

If you’re utterly exhausted each day but convinced that less sleep means you can do more work, then you’re only fooling yourself. Ultimately it can be counterproductive to sleep fewer hours simply to keep up with the Joneses, so to speak.

How to Start Getting Better Sleep

Along with the knowledge that you are preventing fatigue later down the line, there are many great reasons why more sleep can help boost your body and mind, including becoming less distracted, making better decisions over the day, improved memory, and fewer mistakes.

Furthermore, more sleep will make you far less likely to reach for coffee or energy drinks simply to keep you focused. And don’t even think that you can simply “catch up” on sleep over the weekend after a busy week, as this method won’t work at all

Human beings need a regular sleeping pattern.

So, if you’re a busy person but have always felt that you never have the time to get a decent amount of quality sleep, then consider the following points:


1. Incorporate it into your schedule

Although it might seem odd to write “go to sleep” into your diary as part of your schedule, marking out a point in a 24-hour day when you can lie down and forget your worries is hugely important.

Of course, many people work on different timetables over the day, so stating that 11 pm should be your bedtime isn’t realistic for everyone.

However, planning out your day so you can make time for at 6-8 hours of sleep is a good habit to start. Is 2 am to 10 am the only viable option?

That’s fine, but as long as that’s a schedule you can stick to, then do it.

2. Have the best sleep that you can possibly get

It might be tempting to leave your phone on when you sleep “in case of business emergencies,” but if people are aware that they can contact you 24/7, then how can you ever truly relax?

Your mind needs to be in a state of rest at some point of the day, so try to make it a rule that when you sleep, your phone does as well.

This goes for checking emails and all manner of work communication before bed too, as this should be unwinding time, and any work news isn’t likely to make you unwind!

In general, your sleeping environment should be as close to perfect as you can get.

A memory foam mattress is often considered a great option to ensure a comfortable sleep, but make sure to read the pros and cons so you can make up your own mind before committing.

As for other sleep accessories, eye masks and white noise machines are also worthwhile to help getting the best sleep possible. This is your time to focus on anything but work, so switch off that part of your brain and simply relax.


3. Tactical naps

This is really a day-by-day scenario, but when there are a spare 20 minutes over the course of your work time, then by all means, take a 10 to 20-minute nap.

Any longer can kick your brain into a deep REM sleep, which may make you feel groggy when you wake up.

Short naps have long been associated with improved cognitive functions, so if you feel your eyes start to droop and concentration slipping, there is every reason to power down for at least 20 minutes.

Some major companies even urge their employees to take a quick nap over the working day, including Google, Zappos, Uber, and Ben & Jerry’s.

Mary Gresham, a clinical psychologist in Atlanta, says:


“MORE AND MORE, WE ARE RECOGNIZING THE IMPORTANCE OF SLEEP AS A MECHANISM OF CONSOLIDATING INFORMATION, DEALING WITH THE EVENTS OF THE DAY, AND RECHARGING OUR ENERGY.”

Stefan Camenzind, CEO of Evolution Design, also adds:


“MOST PEOPLE ARE TOLD THAT THE HARDER YOU WORK, THE LONGER YOU WORK, THE BETTER IT IS. THAT’S NOT SUSTAINABLE, AND THAT’S PROBABLY ALSO NOT TRUE. IT’S ABOUT SMART WORKING, AND THAT MEANS YOU NEED TO RECHARGE. IN THIS CONTEXT, NAP ROOMS BECOME MORE AND MORE IMPORTANT.”


Final thoughts

In the end, being successful is something that is built over time.

But although many entrepreneurs will make the point that hard work and dedication are the tools for accomplishment, they are not the only means.

Along with the many great ways to reduce stress, good sleep lets us remain focused on the tasks ahead and allows us to unwind.

“Sleep on it” is yet another proverb that you’ll be familiar, but it certainly holds true, as often that “Eureka” moment first thing in the morning.

Work is important, no doubt, but it isn’t our whole life.

Do you really want to sacrifice your social and family life simply to tell others how hard you’re working?

Think about the long-term. So, if you are feeling beyond tired and believe that you need to work longer in order to keep up with your competitors, think again. Take the time to genuinely rest your body and mind and you will be far better off in the future.
Are you getting better sleep after reading this article? Leave a comment below
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How to Start Getting Better Sleep & Adjust Your Patterns

It is easy to think that in order to be successful, we should limit the overall amount of time we spend lying down in bed. After all, that time sleeping could instead be used to work a little bit more, right?

Well, it can, but there is also something to be said for more sleep equalling better productivity.

In the high-paced entrepreneurial world, it’s easy to get caught up in the culture of listening to others bragging about how little they sleep, which in turn may make you feel like you need to do the same.

However, “slow and steady wins the race” is a proverb you should connect with, as those who pace themselves can avoid being burnt out later on.

Sure, there is no denying that some successful people thrive on unusual sleeping patterns, but what works for them may not necessarily work for you.

If you’re utterly exhausted each day but convinced that less sleep means you can do more work, then you’re only fooling yourself. Ultimately it can be counterproductive to sleep fewer hours simply to keep up with the Joneses, so to speak.


How to Start Getting Better Sleep

Along with the knowledge that you are preventing fatigue later down the line, there are many great reasons why more sleep can help boost your body and mind, including becoming less distracted, making better decisions over the day, improved memory, and fewer mistakes.

Furthermore, more sleep will make you far less likely to reach for coffee or energy drinks simply to keep you focused. And don’t even think that you can simply “catch up” on sleep over the weekend after a busy week, as this method won’t work at all!

Human beings need a regular sleeping pattern.

So, if you’re a busy person but have always felt that you never have the time to get a decent amount of quality sleep, then consider the following points:


1. Incorporate it into your schedule

Although it might seem odd to write “go to sleep” into your diary as part of your schedule, marking out a point in a 24-hour day when you can lie down and forget your worries is hugely important.

Of course, many people work on different timetables over the day, so stating that 11 pm should be your bedtime isn’t realistic for everyone.

However, planning out your day so you can make time for at 6-8 hours of sleep is a good habit to start. Is 2 am to 10 am the only viable option?

That’s fine, but as long as that’s a schedule you can stick to, then do it.

2. Have the best sleep that you can possibly get

It might be tempting to leave your phone on when you sleep “in case of business emergencies,” but if people are aware that they can contact you 24/7, then how can you ever truly relax?

Your mind needs to be in a state of rest at some point of the day, so try to make it a rule that when you sleep, your phone does as well.

This goes for checking emails and all manner of work communication before bed too, as this should be unwinding time, and any work news isn’t likely to make you unwind!

In general, your sleeping environment should be as close to perfect as you can get.

A memory foam mattress is often considered a great option to ensure a comfortable sleep, but make sure to read the pros and cons so you can make up your own mind before committing.

As for other sleep accessories, eye masks and white noise machines are also worthwhile to help getting the best sleep possible. This is your time to focus on anything but work, so switch off that part of your brain and simply relax.


3. Tactical naps

This is really a day-by-day scenario, but when there are a spare 20 minutes over the course of your work time, then by all means, take a 10 to 20-minute nap.

Any longer can kick your brain into a deep REM sleep, which may make you feel groggy when you wake up.

Short naps have long been associated with improved cognitive functions, so if you feel your eyes start to droop and concentration slipping, there is every reason to power down for at least 20 minutes.

Some major companies even urge their employees to take a quick nap over the working day, including Google, Zappos, Uber, and Ben & Jerry’s.

Mary Gresham, a clinical psychologist in Atlanta, says:

“MORE AND MORE, WE ARE RECOGNIZING THE IMPORTANCE OF SLEEP AS A MECHANISM OF CONSOLIDATING INFORMATION, DEALING WITH THE EVENTS OF THE DAY, AND RECHARGING OUR ENERGY.”

Stefan Camenzind, CEO of Evolution Design, also adds:

“MOST PEOPLE ARE TOLD THAT THE HARDER YOU WORK, THE LONGER YOU WORK, THE BETTER IT IS. THAT’S NOT SUSTAINABLE, AND THAT’S PROBABLY ALSO NOT TRUE. IT’S ABOUT SMART WORKING, AND THAT MEANS YOU NEED TO RECHARGE. IN THIS CONTEXT, NAP ROOMS BECOME MORE AND MORE IMPORTANT.”

Final thoughts

In the end, being successful is something that is built over time.

But although many entrepreneurs will make the point that hard work and dedication are the tools for accomplishment, they are not the only means.

Along with the many great ways to reduce stress, good sleep lets us remain focused on the tasks ahead and allows us to unwind.

“Sleep on it” is yet another proverb that you’ll be familiar, but it certainly holds true, as often that “Eureka” moment first thing in the morning.

Work is important, no doubt, but it isn’t our whole life.

Do you really want to sacrifice your social and family life simply to tell others how hard you’re working?

Think about the long-term. So, if you are feeling beyond tired and believe that you need to work longer in order to keep up with your competitors, think again. Take the time to genuinely rest your body and mind and you will be far better off in the future.
Are you getting better sleep after reading this article? Leave a comment below.
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5 Ways to Stay Productive While Working Remotely

Working remotely at first seems like a blessing, but without proper strategies that blessing can quickly become a curse. More freedom, in many ways, requires more discipline.

Many remote workers find that their productivity decreases after the first few months of working outside of an office. So it’s vitally important that workers implement strategies to stay ahead of the curve.


5 Ways to Stay Productive While Working Remotely

The good news is, with some structure in place, we can produce some of our best work while working remotely.


I’ve been working remotely on and off for the past two years, and by using the five strategies below, I’ve helped triple my company’s revenues and stay focused on my daily tasks at hand.

Here are 5 ways to stay productive while working remotely:


1. Set a Designated Start and Stop Time

When you work remotely, it can be easy to set your start time to when you wake up in the morning. This can be highly problematic.

We all want to sleep in, but it keeps us from interacting with our team and gives others the impression that you’re working your own hours (which can cause resentment).

If you’re working from the same time zone as your team, make your start and stop time the exact same as your co-workers, and be online and reachable for those hours.

Personally, I work in the Pacific Time Zone while my co-workers operate from the East Coast – so I start at 6AM and am online when they get into the office at 9AM EST.

It can be tempting to sleep in or leave early, but don’t give in. Don’t put things off now with the intention of getting them done on your own hours. Finish your work within your designated work hours and keep the pressure turned up. We all need a little structure in our work life – and the first place to add it is around your time.


2. Always Be Connected With Your Team

The list of benefits that come from working on site with your team is long. It allows us to collaborate and work together. Being able to bounce ideas off of teammates or getting advice on difficult tasks is invaluable.

That’s why when you’re working remotely, you need to try to come up with ways to supplement for the lack of quick access you’d have to teammates in the office.

When I work remotely, I’m always connected with my team during work hours to ensure I’m a part of the daily happenings.

With Slack, we can ask each other questions, vote on ideas, and be aware of what everyone is working on throughout the day. While Slack works great, you can also use software like HipChat, Skype, or Google Hangouts.

Just make sure that the rest of your team is on board, and that they keep you involved in the day to day happenings.


3. Keep a Running To Do List and Make it Public
Everyone has their own preferred way of keeping a to do list, and they’re all valid. What matters most is that you keep a to do list that you’ll actually stick to.

Personally, I like to log five things each day that I want to see accomplished, with the most important tasks kept at the top of the list. Gary Keller’s book ‘The One Thing’ does a great job of articulating that not all tasks are created equal. So give importance to the things on your list that matter the most.

To add further accountability to your to do list, try sharing your daily list with your team. We use Trello for task management within our office, and keep our daily to do lists within that platform.

It’s a great way to see what everyone is working on, and what they’ve accomplished at the end of the day. Give it a try – it’s sure to motivate you to cross items off before everyone leaves for the evening.


4. Have a Work Station

Too many times, remote workers think that it’s okay to work from bed, the couch, or somewhere else comfortable. If you want to get great, meaningful work done, you’ll need to set up a workstation for yourself.

It gets you in the zone, and tells your brain that while you’re in that specific station, it’s work time. This can be a hard strategy for remote workers, but I promise you’ll see an increase in productivity if you only work from one place.

It also means that you won’t be tempted to turn on the TV, play video games, or do anything else that you wouldn’t do while at the office.

If you’re serious about increasing your productivity while working outside of the office, don’t think twice about this strategy.

5. Limit Your Distractions

This folds into both points one and four, and it’s crucial if you’re going to be working out of the office.

If you’re working from home, it can be easy to start doing laundry or the dishes during your work hours – don’t fall victim to the trap. When you’re working, you need to make your work your number one priority.

Household chores can be done when you’re off the clock. Keep the TV off, and the YouTube browser window closed. Work as though you’re at the office when you’re working from home and don’t let your surroundings get in the way.


Summary

While these strategies might sound difficult to implement, they guarantee you an increase in productivity while working remotely. Bite the bullet and give them a try today.
How do you stay productive while working remotely? Leave a comment below.

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3 Tips To Upgrade Your Morning Routine

Having a morning routine is one of the best ways to kick-start a day in the most productive, positive and healthy manner and be energized and motivated throughout the whole day.

It takes time to form it as a habit. You begin by waking up earlier than you have to and investing that time in some activities that are good for your mind, body and soul. Over time, you add new elements to it like meditating, working out, creating your to-do list for the day, organizing things to save time later on, etc.

For some people, however, it never gets easier no matter how long they've been having a ritual to start the day successfully. Sometimes, it's still a struggle and you realize you can't become a morning person, don't find enough joy in this whole thing, aren't as effective as you should and feel upset because of all this.

If that sounds familiar, then here are some tips to deal with your morning routine struggle, and take your mornings to the next level by making the most of every minute:

1. Go to bed with intention.

In life you should always know why you do what you do. A reason becomes a purpose and makes everything easier and meaningful. To apply that approach to how you start your day means to decide to have a powerful morning routine the night before, go to bed with that thought in mind and prepare to prevent failing.

Here are some things you can do tonight for a highly productive and inspiring early morning:

Write down why your morning ritual matters to you and how it can change your life - doing that before sleep gets the message to your subconscious mind and you truly believe in the power of starting the day this way. You'll wake up motivated to do all the morning habits you desire.

Be excited about it - look forward to leaving bed earlier tomorrow morning. Remember that few people find the willpower to actually get up earlier than they have to and use that extra time to become more disciplined, organized, energized and productive.

Put your alarm clock on the other side of the room so that you'll have to go get it and thus avoid the temptation to close your eyes for 5 minutes more.

Prepare your clothes - keep them beside your bed to know what to do in the morning and make it more likely to dress up.

De-clutter - seeing chaos first thing in the morning will keep you in a bad mood for the whole day. Make sure you put everything back in its place, wash the dishes, organize your desk, etc.

2. Make the ritual more fun.

To look forward to waking up in the morning and make sure you do your whole routine, include activities you enjoy, or stuff that can't happen at any other moment of the day. 

Wanna take up a new hobby? Wake up an hour earlier and dedicate that time to it. Be it painting, learning a new language, creating a digital business, or taking a fun course online.

If you are looking for some peaceful me time, there's no better choice than the early hours of the day. Do some reading or writing, while listening to music or drinking your coffee or tea slowly and with a smile on your face. No one will be there to bother you and you'll keep that calm attitude till the evening.

3. See how others are doing it.

If you struggle with your morning ritual, take a look at what some remarkable people out there are doing first thing in the morning to stay motivated and steal an idea or a few. 

Read about the daily rituals of famous men in history, read blog posts from successful entrepreneurs and notice how they start each day. They'll all talk about how this is one of their best habits. Whatever you do, keep in mind you're working on yourself and thus being a role model. You inspire with your actions!

But if you don't take control of your morning, you'll still have a routine, it will just be a bad one. The average person wakes up with the last alarm, complains about having to be up at that time, doesn't have time to prepare for the day, leaves in a hurry, often forgets something, and begins the day in an awful mood. Don't become someone like that. Even if you're struggling with your ritual, keep working and making changes slowly over time. It's worth it!

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Why Taking A Day Off Can Transform Your Life

Entrepreneurs are passionate, driven, and hardworking folks. We love to grind. We love to go hard. “I’m building my future”, is what we all say. No more 9-5!

The problem with this attitude is that it can lead to burn out – that state where youKNOW you should be doing something productive, but you physically and/or mentally can’t.

All you can do is sleep, watch YouTube or Netflix, and deal with the guilt and shame that comes with that. You can hardly get out of bed. It’s even hard to go to social things with friends because you are so zapped of energy.

The stress behind this will kill you. Seriously.

So you keep promising yourself things will be different. “I’ll take it easier next week! I’ll take some time to myself!”, but you know it’s probably not going to happen.

You over-complicate things unnecessarily stressing yourself out even more. So, you hope the burn out guilt and shame kicks you in the ass tomorrow to get going for being so unproductive today.

But for now, you just feel like you’re wasting time as you mope and watch The Walking Dead.


I’m going to discuss why taking a day off every week has helped me and many other workaholics, counter-intuitively, do better work. Here’s what I’ll be going through:
I’ll start by talking about you shouldn’t work continuously everyday and where this all comes from.
What’s the idea behind taking a day off per week.
I’ll get into some science and the psychology behind it all (decision fatigue and ego depletion), as to how all humans were built for cycles of energy and productively, and how you CANNOT work continuously.
I’ll wrap it up connecting the ideas with the science so you have proof that not only should you take time off, but YOU NEED TO.

By the end of reading this you should be convinced (even if your mind says you should be working CONSTANTLY on your business) that time off and a day off are both necessary.


Who Else Feels Like They Should Be Working 13-16 Hour Days?

Many entrepreneur gurus and acolytes promote the working 13 hours a day getting a business started thing, especially in the early years. Personally coming from an engineering background in University, I know I can do this. My life was spent going from class to class, then burning oil on my homework.

But you know what? I missed out on eons of socializing, connecting with people, and growth.

I get the whole work hard now, enjoy the fruits later thing… But I don’t see the reason why we can’t have a balance. After all, a human can only output 6 hours of productive work a day. The rest will be sub-par, or downright crappy.

Would you like to make decisions with a brain that’s tired, that could potentially cost you thousands?


Amount of hours working per day is an easily quantifiable metric.


Quality of work is not. Doing the right things to really push your business forward is not.

I’m not saying that this is an excuse to slack off and do one hour of work per day or that you shouldn’t work hard, but there needs to be a balance with friends, hobbies, and so on. These things re-charge you so that you can do BETTER work.

We were not made to run at full on productivity all day, everyday. We need re-charge cycles. This applies to at the end of the work day (not doing work at night and going to the gym), during the work day (only working in 1.5 hour spurts with breaks in between), and all throughout your life (vacations).

For a step-by-step breakdown of turning this into an entire productivity system and organising your day to get the most done, check this out.

Sure, there are certain times you’re going to grind. You’re going to have to. For my new book, Mastery Of The Mind, I grinded out 13 hour days for a week and it was worth it because it sold far past my expectations and became a #1 bestseller… but then I took a few days off and went back to a normal work schedule.

It’s better to work at your maximum productivity level, stop, re-charge, and then begin over again, compared to burning oil and doing crappy work.

So how can we apply this to output better work week after week?



How To Feel Better And Re-vitalised For Work – Take A Day Off

While the energy cycle idea applies everyday – work to a certain point, then relax: be with friends, go to the gym, play a musical instrument, read, sleep, etc… It also applies to your entire week.

People SEVERELY under-estimate how much a day completely off from work can do for them. If your muscles need days off from the gym to grow and strengthen, why the hell shouldn’t your brain be any different? It needs dead time as well.

Back a few years ago during my stressful Master’s degree, a good friend of mine recommended I do this.

Initially, I resisted. But now while being busier than ever (working on two businesses of my own along with a full-time job working with for else’s business, gym, socialising, cooking, errands, having to deal with some family issues, trying to stay healthy emotionally, etc.etc.)… I refuse to give up this day off. I’d rather get less “stuff” done.

For one day (your choosing), you have a completely blank day.

There are no responsibilities. No set plans. You sleep in. No work. No e-mail.

Just laziness, relaxation, and fun.

Think I’m pulling your leg? Check this out. Here’s my current schedule as it is (yeah I’m a bit OCD with it but it really helps me XD):

You can see I’ve got writing, work for my blog, a company I work for, the gym all there, but Saturday… there’s nothing. Even when I look at that I just breath a sign of relief because I know I grind on all these great things during the weekdays but on Saturday… That’s time to do whatever I want.

Alright so this all SOUNDS good and you think taking a day off is great, but again, you keep telling yourself you should and it doesn’t happen and the shame/work cycle continues.

Let’s get into the science and psychology that will help convince you to take a day off:


Why You Make Bad Decisions – The Science Of Decision Fatigue And Ego Depletion

This has been an obsession of mine as of late, along with looking into outsourcing (I need to get on those virtual assistants!).

We’ve all felt it… At the end of the day we want to stick to our diet but we’re tired and we can’t fight our brain. We crack a beer and pig out on pizza and ice cream. “I deserve it”, you say. True, you might. But why couldn’t you hold back?

Decision fatigue, or ego depletion, refers to the phenomenon of how we only have so many “points” of making good decisions everyday. This is why many successful people advocate setting up habits, because then you don’t need to make decisions at all… The habits are nearly automatic for good but simple tasks (e.g., you usually don’t have to decide whether you brush your teeth or not).

The thinking is that for the really important decisions during the day where you need your “points”, such as in business mergers, software to use, choosing employees to hire and so on…

If you’ve used up your energy on way less meaningful decisions like what to eat for breakfast and because of that you get lazy and make rash decisions based on whom to hire… yeah, you’re going to run into issues.

It doesn’t matter the type of decision (what type of toothpaste to buy in the store vs. whether to accept a business proposition or not), it’s making decisions in general. Decision fatigue does not discriminate.

It’s also why many people have set rules for making decisions to make their lives easier and less stressful. For example, Tim Ferriss discusses in an article on simplifying life and decisions some things he does to make things easier. He suggests you:
Eat the same thing for breakfast everyday.
Limit your options in any one decision to 3-4 choices (e.g. at restaurants, for new hires, and so on). More options doesn’t mean you make a better decision. In fact according to Dan Ariely in Predictably Irrational, the more options we have, the more difficult it is to make a decision, and the less satisfied we are (because we always wonder “what if” about the options we didn’t choose).
Consider if a decision will only result in a potential loss of $100 (or whatever monetary amount you choose), you should let an assistant make the call.


How Can A Day Off Help Me Make Better Decisions?

You can read more about how decision fatigue works and you might be thinking “OK, this is interesting, but what’s the point? What does it have to do with taking a day off?”

Well after a long week of hard, regimented work, hopefully where you HAVE been taking breaks when you are done for the day… you’re still going to feel exhausted.

Having a set, strategic day where you can do whatever you want gives your body a HUGE re-set and lowers your stress. You’re giving yourself permission to not be productive, not follow through on any habits, and not do work for an entire day. Basically, here, you should give in to hedonism and be a kid and do whatever you want.

Follow the 80-20 rule: If 6 out of 7 days (86%) a week you are doing work and working towards your goals, don’t worry about one day off.

By giving yourself a day where you don’t need to do anything, you are strategically fighting decision fatigue for the next week and after a day off, you will feel re-charged and can get back to crushing it.

An example of where a strategic “day off” produces better results: diets. Wonder why some diets don’t work or people have a hard time sticking to them, yet something like Ferriss’ slow carb diet seems very successful?

One main reason is Ferriss’ inclusion of a strategic cheat day where people can eat whatever they want – Not only does their willpower get re-charged, but I can tell you from having a day where you eat pizza and ice cream… you get pretty amped to just get back to healthy eating (and swear you won’t eat crappy food… until the week ends again and the cycle repeats *sigh*).


4 Other Reasons Why Taking A Day Off Can Help You

It injects play and fun into your life for a whole day, which gives you inspiration to work harder.
It allows you to catch up on lost sleep (slept debt).
It allows you to catch up with friends, socialize, etc., which entrepreneurs typically neglect.
The time off actually allows your mind to subconsciously work on new ideas you wouldn’t get if you constantly churned and burned with no breaks.


“I Don’t Feel Like I Can Stop”

Stop making excuses. I’m a workaholic and I do it too, all entrepreneurs do. I know how hard it is, but trust me, you will feel better because of it. If you don’t feel like you can take an entire day off, just try taking half a day and see how you feel and continuously bump it up.

As Tim Ferriss says, work will always be there tomorrow, but your life is passing you by. It’s up to you to prioritize what’s important, because work expands to fill the available time you give it.

Don’t just work, that’s not what makes life – Working on your passion will make you happy for sure, but so will relationships, trips, exploring new places, and travelling – even if it’s just an hour away.

Rules: No work. Go have fun. Play. Get outside. Spend time doing something you love. No e-mail. Cutting off tech completely can be a good idea (unless you are trying to arrange when to meet up with friends).

Laugh. Nap. No responsibilities. Make “bad” (i.e. non-productive) choices. Eat chocolate cake and ice cream. Drink some good wine.

Your body, mind, and work will thank you when you get that next project done feeling refreshed, rejuvenated, and inspired.

Good luck, enjoy your life, and I’ll see you when I get out of bed at… I dunno, maybe 2PM?


Further reading:
Most links go back to Tim Ferriss’ site. Tim has written extensively on escaping technology and work to enjoy life, and I’ve found that he is one of the best resources on the topic.

• How 1 Day Off Can Help Your Career at The Muse – Dr. Matthew Sleeth worked constantly in emergency medicine with little breaks. Learn about his book (advocating the 24/6 work week) and how he and many others started taking a full day off, feeling renewed enthusiasm for work. If you take one day off and live to 70, that means you’ve spent roughly 10 years relaxing, having fun, and being with family.

• Preventing Burnout: A Cautionary Tale at The Four Hour Work Week Blog – Charlie Hoehn, who used to be Tim Ferriss’ assistant and go-to helper for publishing The Four Hour Body, talks about his reliance on work to be thought of as “good”. Also: how he burnt out many times with associated panic attacks, uncontrollable shaking, crying, and feeling like he was about to die.

• How to Cure Anxiety – One Workaholic’s Story, Six Techniques That Work at The Four Hour Work Week Blog – Charlie talks about 6 simple things he started doing that helped alleviate his stress and anxiety. No, they weren’t meditation, yoga, or therapy (though he tried all of them). Almost everything was FREE or if not, extremely cheap.

• The Choice-Minimal Lifestyle: 6 Formulas for More Output and Less Overwhelm at The Four Hour Work Week Blog – Tim’s article on the 6 rules/guidelines he uses for decision making and greatly reducing his stress, so he can save his energy for the more important things.

• Understanding the Dangers of “Ego-Depletion” at The Four Hour Work Week Blog – Dan Ariely, Professor of psychology and behavioral economics at Duke University, talks all about knowing ego depletion and what it can do to you. Also: some experiments that have been done to examine decision making. Surprisingly, using brain power to make a silly decision before another more important decision makes it easier for us to give in to the bad option in the important decision.

• How to be More Productive by Not Being Productive at Crew – I re-read this article every few weeks. It talks about how the best people (e.g. star athletes and musicians) only output 4.5 hours of work a day, and how humans can do a maximum of 6 hours of productive work in one day (think about THAT when you’re trying to burn for 10-12 hours).



Also a reminder – why are you trying to be productive? What’s the real reason behind getting things done faster? Is it so you can do more work, or so that you can go live your life?

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7 Easy Ways to Reduce Stress in Your Life

Stress is a big part of life, unfortunately. Particularly if you’re a dreamer, and some things just haven’t gone the way you wanted them to. However, once you know how to control your stress levels, things become a lot easier for you.

Unfortunately, we all have daily stress, and it can come from many sources. But stress is something you can definitely reduce, by taking a few simple steps.

7 Easy Ways to Reduce Stress in Your Life

Here are 7 things to keep in mind that will reduce your stress level and make it easier to be happier and more productive at whatever you do.


1) Sleep well

Many people underestimate the value of sleep. It is all too easy to stay up late and give up your sleep time. Especially when you are young and feel like you can do anything.

Research shows that sleep deprivation affects your body’s healthy balance, so it is not something you want to cut out. Think of it as mistreating yourself because lack of sleep affects everything you do. If you have trouble sleeping, there are many ways to address the problem.

Talk to your doctor for solutions.


2) Eat Healthy
We all know how it feels to skip meals because we are too busy, or eating too much of the type of foods that are unhealthy.

When you want to improve your diet, there are many choices. Just reducing your sugar intake is one sure method. Avoid sugar sweetened drinks and those with high doses of caffeine is another.

Sticking to a diet rich in protein with large amounts of fruits and vegetables is generally good advice.

3) Simplify
Life can get complicated, especially when you find yourself being very active and not having enough time for yourself.

It’s easy to take on too many projects, to work overtime, or to spend excessive time involved in community or school projects and activities. When you choose to simplify your life, you decide to cut back on stress-inducing activities.

You purposely slow down, and plan quiet time for yourself and your family. Another way to simplify refers to the recent popular trend of cutting back on your material possessions.

Cleaning out closets and organizing your home or workspace is always a good idea.


4) Exercise

Exercise is one of the fastest and easiest ways to de-stress.

Many people go to the gym or take up running. But even doing simpler methods like just riding a bike or spending time in your living room each morning doing cardio moves, or taking regular walks every day are ways to improve your health and reduce your stress level.

Exercise reduces your risk for getting chronic diseases because it improves your immune system. Along with exercising, you should also make sure you drink enough water to stay hydrated.


5) Be creative
Have you ever noticed how people who have serious hobbies are rarely depressed?

This is because doing something creative is a way to channel your energy in a new direction. Find something to do that you are interested in, such as gardening, scrap-booking, putting together a photo project, or woodworking.

Or maybe you are interested in doing a larger home project such as remodeling your garage or building a wine cellar. You will quickly see that it will help you unwind from your work day. Hobbies are fun to do and a great way to spend time away from everything else.
Easy Ways to Reduce Stress in Your Life

Here are 7 things to keep in mind that will reduce your stress level and make it easier to be happier and more productive at whatever you do.


6) Take time to relax

Some people forget to take time out of their regular activities to relax.

But, more and more people are realizing just how valuable relaxation time is. Taking time to relax will make you feel better and give you more energy to to be productive at work.

There are many ways to relax, such as visiting a health spa or taking a yoga class. Many people use meditation to help them relax.

Doing outside activities also help you unwind, so take time to travel and explore new places you have never been before, or get outside somewhere close to home.


7) Schedule Fun

One of the biggest mistakes people make is to overwork.

Life can seem so fast paced, and the demands of excessive job hours can seem overwhelming. This is why it is so important to schedule time for fun activities.

Whether you are single, or have a family, doing something outdoors with friends, or with your partner or children is very important. Live a little better every day. Get out of the house, try something new and have some fun!


Keep these 7 tips in mind when you want to reduce your stress level. Sleep well, eat healthy, simplify, exercise, be creative, relax and have fun.


These ideas will help you to stay balanced and live happier and healthier every day.

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8 Simple Tips for Increasing Your Luck in Life

Luck is described by definition as “the things that happen to a person because of chance; the accidental way things happen without being planned.” So speaking in the strictest technical terms, there’s really nothing you can do to change your luck.

But that doesn’t stop most of us from trying!

Whether you believe in the power of changing your own fortune, you’re superstitious, or you simply take a different view on what exactly constitutes luck, odds are you’ve tried at one point or another to influence what happens to you seemingly by chance.



8 Tips for Increasing Your Luck in Life

Ultimately, arguing whether or not it can truly be done won’t get anyone anywhere.

Here are some simple tips for successfully increasing your luck in life.


1) Avoid Discouragement

One of the simplest keys to facilitating good luck is not to succumb to discouragement due to bad luck.

Move Me Quotes is a wonderful place to look for people who like to find inspiration and new perspectives from famous figures. And at that site, a list of quotes for positive thinking has a few different selections that speak to this idea of avoiding discouragement.

Perhaps best among them is John Wooden’s wise, almost Yogi Berra-esque quote:“Things turn out best for the people who make the best of the way things turn out.”

In other words, if you strive to make the most of a situation, even if it’s not an ideal one, you tend to increase the odds of things working out well in the long run. This is certainly one way to look at luck.


2) Collect Friends & Allies
Not all luck has to do with other people, but a great deal of what we’d call good fortune in life really comes down to good favours from good friends.

This is not to say that you should look to network your whole life simply to build up group of acquaintances who might one day facilitate “luck” when you need it most.

But by making and maintaining friendships, being kind to family members, neighbours and colleagues, etc., you can certainly put yourself in a better position to receive help if and when you need it one day.

Whether or not you call it luck is up to you, but the fact remains that receiving assistance from a friend in a time of need is better than the alternative!


3) Always Throw Your Hat In The Ring
The idea here is that if you don’t at least give yourself the opportunity to get lucky, you definitely won’t get lucky.

This is arguably the most significant thing to keep in mind in attempting to improve your fortunes—so much so that it’s even mentioned with regard to activities with notoriously long odds for luck.

At Lottoland, an online source for various online lotteries, there are a few different magazine articles that have been written about how to improve your shot at winning a lottery. One such article talks about odds and ends while referencing the famous Norman Vincent Peale quote, “Shoot for the moon. Even if you miss you’ll land among the stars.”

The idea there is that by aiming for a jackpot (the moon) you can sometimes also put yourself in the running for smaller prizes (the stars). The same principle holds up pretty consistently as a metaphor for everyday life.

4) Keep Your Eyes Open

This one is straightforward: a lot of people with optimistic outlooks and “lucky” histories will tell you that one of the keys to good fortune is seizing good luck when it’s available. Sometimes a lucky turn is right in front of us, and we’re either unable or unwilling to see it.

5) Face Your Fears

“Fortune favours the bold” is a common saying, and some may view it as a relatively hollow one. Yet when you think about it as a psychological perspective rather than a recipe for good fortune, it begins to make a lot more sense.

Inc. took on this topic in a piece on different ways to actually increase your luck, and clarified that the idea of fortune favouring the bold largely comes down to the idea of facing our fears. When you take on a task that scares you or makes you apprehensive, you may not be any likelier to fully succeed.

But because you were apprehensive to begin with, you’re more likely to view any degree of success as a lucky outcome.


6) Prepare For Optimism

Many would argue that the foundation of good luck is an optimistic outlook.

In other words, people who are inclined to be optimistic are simply more likely to view a given event or outcome as a bit of good fortune, rather than something neutral. So it’s possible that the best way to position yourself for good luck is to practice optimism.

This could mean anything from getting more sleep and focusing on personal well-being, to trying to be kinder and more enthusiastic.


7) Believe In Routine

Superstition is closely related to the belief in luck, but it usually just comes down to routine.

To get an idea of just how important this is to some very successful people, just take a look through this list of superstitious athletes including Michael Jordan, Wade Boggs, and Serena Williams.

Williams in particular goes about her business on the tennis court according to an extremely strict routine of little things, such as how many times to bounce a ball before a serve.

She’s mentioned slipping up on this routine as a reason for some of her losses over the years, and whether or not that’s the case it’s easy to see the psychology of it. When you believe in routine to this extent, sticking to it can make you feel lined up for luck.


8) Trust The Little Voice

A lot of discussions about luck ultimately come down to the idea of trusting your gut.

To some extent, this lines up with the idea of facing fears and being bold; often it’s the gut instinct that wants to be bold, and the reasonable mind that prevails and encourages more conservative action.

Aside from the idea of just being bold, the idea here is to trust your gut, or listen to the little voice inside your head that tells you, before you even have a chance to think about it, what the right decision is. Instinct is a valuable ally, and one that can often lead you down a path of good fortune.



There are still no guarantees for luck in life. If there were, we wouldn’t call it luck! But by paying attention to these tips and enacting the suggestions in your day-to-day life, you may find that you stumble across a little bit more luck in the future.

Have anything to add to this article? Leave a comment below.

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10 Unique Tips To Wake Up Early

Getting yourself to wake up early can be challenging, however, the benefits of waking up early can also be quite rewarding. Studies have shown that the early morning riser is usually more proactive, optimistic, healthier, and happier in their overall life. As an entrepreneur starting early and making the most of your day is extremely important. So stop wasting time, set that clock back, and wake up early!

1. Get Enough Sleep

Easier said than done, I know, but here are some quick tips that will help you achieve that beauty sleep your body needs.

Stop drinking caffeine 4-11 hours before bedtime. The Journal of Clinical Sleep Medicine states that caffeine intake 3 hours before sleeping showed a decrease of 5% in the the quality of sleep and a reduced sleep time of 25-30 minutes. Keep in mind, coffee is not the only caffeine stimulate – chocolate, sodas, energy drinks and protein bars are all other sources to be wary of before bed.

Let your body metabolize alcohol before bed. Alcohol is deceiving, it may send you quickly off to a blissful slumber, but the problem with intoxication doesn’t lie in the ability to aid sleep,rather, the quality of sleep that ensues. “The problem is, in a single night, as the alcohol is metabolized during the second half of the night, it creates more fragmented sleep,” says neurologist and sleep expert Jessica Vensel-Rundo, MD. Don’t worry, your nightly glass of wine is still okay, just make sure you give yourself at least an hour before bedtime to metabolize the alcohol.

Go to bed early. If you want to wake up early you need to go to sleep early. Adults need anywhere from 7-9 hours of sleep. Going to bed early can sometimes feel like a punishment, making us feel like we are missing out on hours of me-time or time with our spouses. It’s time to take back our nights and make them count, if we want to wake up early we need a nightly routine!


2. Create A Nightly Routine

Power down, turn off all your electronics 1-2 hours before going to sleep. Yes, I know, this might mean having to wait until tomorrow to finish that episode of The Voice. Even the smallest of light emitted from our electronic devices miscue the brain and promote wakefulness. Along with light emitted from our devices, be wary of any light sneaking around your bedroom. The power buttons on computers, bright alarm clocks, or cable boxes are sources of light you may not realize affect your sleep, you may want to hide these light ninjas with some electrical tape.

Once you’ve powered down, soak in a relaxing warm bath filled with lavender bubbles. Okay, you can skip the bubbles if you want, and even the bath – but taking a warm shower before bed helps relax the muscles, preparing the body for a good night’s rest.

Set out your clothes for the next day. Whether you’re headed to the office or for a run, setting out your clothes can be a great way to save time in the morning.

Set 3 goals for yourself to accomplish the next day before going to bed. Setting goals or tasks for yourself to do the next day will help you wake up early with purpose.

Whatever you decide to do with your nights, make sure you create a relaxing routine for yourself that encourages proper sleep habits.

3. To Snooze Or Not To Snooze

Find the right alarm clock to wake you up. Does your blood pressure spike every time you hear that annoying beep of the alarm clock? Do you constantly hit snooze and fall back asleep? Maybe it’s time to try something new. Spend some time figuring out what your body responds to best – maybe it’s the natural light of the sun that wakes you up peacefully, in which case clocks such as the Philips Natural Wake Up Light might work best for you. Or maybe you need an alarm that will get you out of bed and moving, in which case an alarm app such as Walk Me Up, an app which makes you walk around the house to shut off it’s annoying alarm. Maybe the solution is as simple as setting your favorite song as your alarm clock tone instead of that anxiety triggering beep.

To snooze, utilizing the inverted snooze. I’ve heard time and time again that snoozing your alarm clock is the worst thing ever…that is of course IF you go back to sleep. Some people, such as myself, find it helpful to set two alarms. One alarm is set 10-15 minutes before your actual wake up time. When your first alarm, or the “false alarm”, goes off you give yourself 10-15 minutes to do anything your heart desires (with the exception of going back to sleep). I, personally, love the inverted snooze and usually use my first 10-15 minutes laying in bed checking emails, Facebook, or playing games on my phone.

Not to snooze, the art of jumping straight out of bed. This method is less familiar to me, but most people swear by it. When your alarm clock goes off there is absolutely no snoozing, you are out of bed and beginning your day. Things like having the coffee pot set on automatic drip or having an alarm app that makes you solve word problems seems like motivating ways to make this method work.

4. Let There Be Light
Turn on the lights when you wake up. Our bodies naturally associate light with the sun, meaning daytime and wakefulness. Consider turning on the lights immediately upon waking up, or investing in a timer that will turn on your lights in association with your alarm clock.

5. Scents For The Senses

Start diffusing your house with essential oils that promote wakefulness. What we smell can have a big impact on how we feel. If you don’t already have an aromatherapy diffuser you may want to consider buying one, it will wake up your senses and leave your bedroom smelling unbelievably good. Citrus, rosemary, peppermint, and eucalyptus are all scents that are known to help energize, focus, and stimulate the brain. Don’t just diffuse these scents in the morning either, diffuse throughout the day and even change the scents at night to relax and encourage slumber.

6. Make Your Bed

Making your bed every morning is a small way to make a large impact. Not only does making your bed create a welcoming and relaxing environment for you to return to at the end of the day, it also makes us think twice about slithering back under those freshly folded sheets.

7. Be Active

Do some form of exercise first thing in the morning. We aren’t all morning joggers or gym attenders, but doing some kind of activity should still be a goal for all of us. Meditation, yoga, dancing, and stretching are all great activities to add to your morning routine. Mornings are usually tight on time, but even 10 minutes of stretching will make a difference. Stretching first thing in the morning increases blood flow, which in turn increases concentration and sharpened senses throughout the day.

8. You Are What You Eat

Breakfast is the most important meal of the day. We’ve all heard this saying before, but what isn’t said is – “Breakfast is the most important meal of the day and so is what you eat.” Kick that sugary cereal to the curb and treat yourself to breakfast foods that wake you up – oatmeal, eggs, apples, greek yogurt, honey, and grapefruit are all foods that stimulate your mind and body for hours to come.

Drink a glass of water before your morning coffee. If you’re anything like me, we’re reaching for the coffee pot before anything else in the morning. However, studies show that drinking water upon waking up triggers our metabolism, fuels our brains, and re-hydrates our bodies. So down that H20 before you do anything else!

9. The Power Shower

Take a 90 second cold shower. I will admit this tactic seems harrowing, however, the science behind it is undeniable. Take your morning shower as normal, but at the very end switch the water to cold for 30 seconds and then back to warm. Repeat this cold water torture one more time for 1-3 minutes and then turn the water completely off. Cold showers naturally wake you up by increasing your heart rate and triggering a rush of blood throughout your body. Additionally, cold showers refine your hair and skin, stimulate weight loss, and improve 

immunity and circulation. 

10. Wake Up Early And Reward Yourself
Make time for something in your morning routine that makes you smile. Whether it’s enjoying a freshly brewed french press, a crossword puzzle, or a quiet morning stroll – do something in the morning that you love. Doing something we love early in the morning will not only motivate us to wake up, it will help kick our day off with a positive start.

Hopefully, at least one of these tips will help energize your mornings and create a productive workday.

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