Daylight savings time ended this weekend. Doesn’t feel great to have gotten that extra hour of sleep? Keep up the great feeling by developing healthy habits around the time change. It’s easier because your body is used to waking up and going to bed earlier.
Try these five habits that you can use to take advantage of the time change:
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
It is officially fall, and therefore I’m officially back in the swing of things! With the new season, it’s time for me to come back from a summer break from blogging. Continue reading Finding a Fall Routine→
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
This holiday, my spouse and I travelled to Big Island, Hawaii. It was the trip of a lifetime: spectacular views, incredible people, and up-close-and-personal wildlife. The best parts of the trip also taught me some great lessons in purposeful growth.
Here are the seven life lessons I learned in Hawaii.
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
This weekend, on Sunday, November 6, daylight savings time will end. We will “fall back” and turn back the clocks an hour. This means that we will gain an extra hour of time this weekend! How will you take advantage of the time? Consider a commitment to waking up an hour earlier. This way, you can get into the habit of having more time in the morning.
Why is the end of daylight savings time the perfect opportunity to wake up early?
For starters, your body will be ready anyway. If you normally (this week) wake up at 6:30 AM, after this weekend, your body’s 6:30 AM will be the clock’s 5:30 AM. So, waking up early will feel like a regular morning. And, this also means that you won’t mess with your circadian rhythm.
The key will be to go to bed early. Most adults need 7-9 hours of sleep each night. So, try getting to bed between 8:30 PM and 10:30 PM if you plan to wake up at 5:30 AM.
Another bonus? The sun will rise earlier. If this sun rises normally at 7:00 AM this week, it will rise next week when the clock reads 6:00 AM. It will feel easier to wake up when the light outside is brighter for now – but as the days get shorter, you may want to consider using a natural spectrum lamp.
Why would you want to wake up early in the first place?
Here are 9 reasons for waking up early. If you wake up early, you have more time to:
Work out. Exercising first thing in the morning means that you don’t have to worry about getting to it for the rest of the day. And, early morning exercise gets your blood flowing to your body and to your brain – waking you up and making you feel energized.
Read. One way to be more productive is to read about productivity. Giving yourself more time to read content that will give you ideas on productivity will set you up for success. One book I reference frequently? Getting Things Done by David Allen. Eat breakfast. Why do people say that breakfast the most important meal of the day? A healthful breakfast gives you the nutrient-rich energy you need to be productive. What’s more, people who eat a healthful breakfast weigh less than folks who skip it. Not a big pancake eater? There are so many alternative breakfast ideas. What’s not to like about good mornings with a healthy breakfast?
Meditate. Training your brain to be more resilient and calm means you will feel less stress throughout the day. I currently use the app Headspace, and in the past (when I was working to meditate for just five minutes a day), I used the Insight Timer app.
Eat the frog. In his book Eat that Frog, Brian Tracy recommends that productive people tackle the most important and the most difficult thing first thing in the morning. How great would it be if you had accomplished the most challenging item on your to do list before everyone else wakes up?
Pack a healthy lunch. Bringing lunch from home means you can have better access to healthy food throughout the day. Make sure to pack healthy snacks too.
Journal. Instead of traditional journaling, I write morning pages. Julia Cameron, in her book The Artist’s Way, recommends writing three pages of your stream of consciousness right after you wake up to spark creative thoughts. Unlike a traditional journal entry, morning pages don’t have structure; they simply exist to get your thoughts on paper.
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
A productive morning begins with a purposeful evening. When I take the time to gear up for the morning, this helps me wind down for the night. Here are 10 evening tips you can use for successful morning – each take less than 15 minutes to do! You can even incorporate these tips into your evening routine.
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
Everyone wants a good morning – one that is productive, purposeful, and healthy. Why? Because it sets you up for a successful day. A day where you can be your best self. Most important to a good morning, in addition to a solid compass routine, is a tried-and-true evening routine. Here are five steps to get you on the right track:
Evening Routine, Step 1: Set a bedtime.
Mornings are best when you feel rested. Arianna Huffinton tells us in her book Thrive that sleep boosts “our creativity, ingenuity, confidence, leadership, and decision making.” This means we must get good sleep before a good morning. First, set a bedtime that allows you to get at least 7-8 hours of sleep.
Evening Routine, Step 2: Reflect on the day
Reflection can be a great way to close the book on your day, so that you can begin a successful night. One way to do it? Practice gratitude. One way to start is with a gratitude jar. You can set out colorful markers, a stack of small papers, and an empty jar on a shelf. Each night, spend 5 minutes writing down three things for which you are grateful. Thinking of happy memories from the day can help you go to bed more relaxed and in a good mood.
Evening Routine, Step 3: Turn Down the Lights
I know this seems simple, but turning down the lights tells your body to start getting ready for sleep. This also means turning off screens. A blog from Harvard Health Letter says that the blue light from various screens can mess with our sleep cycle. Instead of ending the day in front of a screen, turn down the lights, and try writing in a journal or reading a book.
Evening Routine, Step 4: Find a ritual that is relaxing
Winding down from a busy day can be tough. So, find a ritual that puts you in a relaxed mood, ready to sleep. Enjoy something as simple as bedtime tea before bed for relaxation and gentle hydration. It smells great, and includes herbs that might help you fall asleep. Or, you can practice yoga. My favorite option is downloading Episode 76 from the 20 Minute Yoga Sessions Podcast: Yoga for a Good Night’s Sleep. If these don’t appeal to you, draw a warm bath and take 10-15 minutes to relax in it. You can add essential oils like lavender or muscle-soothing epsom salts for even greater relaxation.
Evening Routine, Step 5: Get some much needed rest
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
I talk a lot on this blog about productive mornings. This week, I tried something a little different, and I found that my productivity was great, and that my mind was relaxed, clear and ready for the day: I enjoyed a slower morning! Slowing down my morning (while still waking up early) gave me peace of mind before a busy day. Here’s how to slow down your morning:
First, I practiced my compass routine the Sunday night before.
So, the house was clean and food was prepped for the week.
When you follow a consistent weekly routine, it gives you more freedom to do what you want in the mornings.
Then, I began my morning at the usual time
…which is between 5:00 and 5:30 AM. I find it incredibly important to stay consistent with my bed time and the time I wake up.
Don’t shortchange your sleep to wake up early. According to the National Institutes of Health, adults need 7-8 hours of sleep each night. If you are waking up at 5:00 AM, I recommend going to bed no later than 10 PM for seven hours of sleep. Be realistic with yourself. If you know you need more than seven hours of sleep, make it a priority to go to bed earlier.
The average adult loses over one pound of water during the night (mostly through our moist breath). Dehydration can make you feel sleepy. Begin rehydrating yourself right away.
I set out the yoga mat in the living room instead of heading off to the gym.
During my yoga session, I watched the sun rise. It was an amazing sight that added such an energetic feeling to the morning.
To get started, try this 20-minute yoga sessions podcast to find a routine that works for you. I recommend episode 84, titled “Good Morning Yoga.”
I enjoyed a healthful breakfast.
A healthful breakfast will give you the nutrient-rich energy you need to be productive. And, people who eat breakfast weigh less than folks who skip it.
In her book The Artist’s Way, Julia Cameron recommends writing three pages of your stream of consciousness, right after you wake up, to spark creative thoughts. Unlike a journal, morning pages don’t have structure—they simply exist to get your thoughts on paper. After my morning pages, my mind is clear and I feel prepared for the day.
What activities do you enjoy that slow down your morning?
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
The first meal of the day doesn’t have to include traditional breakfast items. In fact, I love getting a great start to my day with plenty of flavorful veggies. From kale and spinach to zucchini and mushrooms—the possibilities are endless. Continue reading Alternative Breakfast Ideas→
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
Morning people aren’t just born—they are made! If you set your mind to it, and do a little extra planning, you can wake up early and still get enough sleep. Continue reading Wake Up Early in 14 Steps→
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
Celebrating creative productivity, healthy living, and purposeful growth
that sleep boosts “our creativity, ingenuity, confidence, leadership, and decision making.” This means we must get good sleep before a good morning. First, set a bedtime that allows you to get at least 7-8 hours of sleep. 
