How you can make sure you have an über productive day tomorrow
Balancing a healthy work and personal life is all about productivity – by the time you get home from work you don’t want to have to deal with work anymore. You want to kick back, relax, and enjoy, what hopefully was, a great day.
If your days feel scattered, stressed, hectic, or disheveled, then consider this post and try implementing these tips – starting tonight.
Get a good night’s sleep the night before
Ever since I started sleeping better everyday has been 10x more productive – seriously I’m not even kidding. I’ve been struggling to find that level of productivity since Angela and I moved to Chicago back in April and low and behold I think I found the problem – SLEEP!
I wrote an article on sleep a couple weeks ago. If you missed it you can check that out here. But honestly, everything I’m about to list in this post today can be wiped out, null and void, if you don’t recharge your battery the night before.
Rather than go into details as to why that is today, just make sure you revisit the sleep article I posted here.
Make your to-do list
If you watched The Bachelor the other night and read my “5 things you can do to get better at life while your significant other watches The Bachelor” then you might be a step ahead on this one.
In today’s post however this isn’t an option, it’s a must!
Everything in life requires a plan of action whether it’s typed out on paper or sequenced in your head. Chances are high you have a lot of other important topics floating through your mind at night or in the morning – like “is Teddy Bridgewater the next star of the Minnesota Vikings”, or “will Steph Curry lead the Warriors back to another title?”
Get a notepad and write down a few things you’d like to do the following day – work and personal. Be careful not to write down an entire list. Even if you have 12 things you’d like to do, don’t write them all down. The chances of you accomplishing 12 things on your to-do list are probably pretty slim. I like anywhere from 3-5 and I’ll include 1 or 2 items that I know I’m going to accomplish anyway.
Checking things off a list, as obsessive as it might sound, is actually a great way to feed the feeling of success. Writing a list 12 things and accomplishing 7 of those is really a productive day – but you’ve set yourself up for failure but not reaching 12 items. Pick 3-5 and stick to that. If you get more done, consider it icing on the cake.
Fuel with fat
Well for starters fat yields more calories per gram than carbohydrates or protein, which roll in at just 4 calories per gram each – fat packs more than double that at 9 calories per gram.
I’ve talked ways to sneak fat into your diet before in my 3 ways to kick-start your morning article. Bulletproof coffee and avocado toast are perhaps two of my favorite ways to start my morning – and here’s why…
The oil you add to Bulletproof coffee and the type of fat in avocados is classified as an MCT fat – medium-chain triglyceride. Unlike other fats, an MCT fat is digested like a carb and its energy is readily available for the body to use.
This readily available energy means your brain will be happy, your stomach will be happy, and you’re well on your way to a productive day.
If you desire some caffeine in the morning it’s great too and a very helpful way to kick-start your day. Just make sure you either give Bulletproof coffee a try or, have your coffee with some other type of fat. The combination of caffeine and fat is championship worthy.
Get the blood flowing
No matter how achy/great you wake up in the morning, it’s good to get the blood flowing and lubricate your joints. Some people sleep in some pretty awkward positions. I’ve been going through this little routine that takes probably 2 minutes and I feel GREAT after.
I do a series of Controlled Articular Rotations (CARs) for my
Start by searching the end-range of your range of motion slowly and with some tension that you create yourself. It’s like “hard-style stretching.” You know those arm circles you used to do in gym class? It’s that only much slower and much more controlled. Closing your eyes will help you feel out your end-range better and can lead to greater control.
Do 3 rotations one direction on one side, reverse the motion and do another 3 rotations, then move to the next body part.
I’ve covered a lot and while this might seem like a time-consuming process, everything I’ve mentioned this far might take 15-30 minutes out of your morning – depending on how long it takes you to eat breakfast. I take my time – a really long time. I don’t like to be rushed. I sit down, enjoy my coffee, slowly eat my breakfast – my friends and family members will attest I eat super slow – and then get up and do my CARs. For me, it’s a perfect way to start the day. Starting your day rushed and scattered is only creating a mindset for the rest of the day that you really don’t want – stressed, scattered, and rushed.
In other news, drinking water is really, really good for you!
I mean I don’t think I have to go into detail here but just know that when you fail to drink enough water it will affect your:
- Decision making
Aim to drink 1 liter of water throughout the morning and 1 liter throughout the afternoon – roughly. If you’re a bigger person then more is probably warranted however even if you’re itty-bity, 2 liters a day is certainly attainable.
This is made much easier be carrying a liter-sized water bottle with you. Make sure you fill it once in the morning and once in the afternoon. Keep it at your desk and drink throughout the morning and afternoon. This is really the easiest way you can accomplish this task. It’s a mindless task and one that has profound benefits to your mind, body, and overall health.
Have a big lunch
You’ve got to keep fueling your productive day. If you follow the previous steps you’re likely going to have a great morning. Don’t let the afternoon eat your alive.
If you’ve worked out in the morning, load up with a little more carbohydrates than fat on your plate – healthy options of course (sweet potatoes, sprouted-grain bread, brown rice, quinoa, etc.) If you didn’t work out then continue to fuel primarily with fat throughout the day. Having some fruit as your carb with lunch or a small serving of any of the starches listed above is ok too. In terms of fat, oils are an easy choice because they go great over salads. Don’t think you can’t have avocado with lunch because you had it for breakfast – eat up!
Kick back and celebrate the day
All work no play is a recipe for disaster – trust me I’ve learned the hard way. You just had an über-productive day – celebrate it! Not in the form of a night out or anything but maybe pour yourself a glass of wine or scotch (in my case) a few hours before bed.
It’s important you celebrate life’s small successes. At the end of the day it’s the small seemingly insignificant tasks that add up and lead to accomplishing a major, potentially, life-changing goal.
Rinse, wash, and repeat for the next day!