“Success is the product of daily habits—not once-in-a-lifetime transformations.” – James Clear, author of Atomic Habits
Many of us are under the impression that success is the culmination of gainful encounters and one-in-a-lifetime opportunities. We often assume that success requires some degree of luck.
Truth is, successful people are far less concerned with luck and far more concerned with building systems that help them achieve their goals. Good systems guide you toward progress while requiring very little effort on your part.
This is where habits come in. Habits are powerful because they help you achieve your goals without relying on abstractions like luck, effort and willpower.
In this article, we share 10 simple and practical habits that you can incorporate into your daily routine to boost your productivity and bring clarity back into your life.
1. Wake up at the same time everyday.
Studies show that the quality of your sleep and daytime performance are inextricably linked. One of the most effective ways to slip into a restorative slumber each night is to wake up at the same time every morning. Choose a wake time that works for your body. Repeat this until you no longer need an alarm to wake up in the morning.
2. Micro-journal.
Do a brain-dump every morning to clear your thoughts and set your intentions for the day. Why in the morning, you ask? While journaling at night tends to stoke negative emotions that fixate on the past, journaling in the morning promotes positive thinking that focuses on the future. Keep this brief; one page will do.
3. Meditate.
The health benefits of meditation have garnered attention worldwide – so much so that some doctors now prescribe it as they would an anti-depressant or blood pressure medication. Take 5-10 minutes each morning to check in with yourself. If you catch yourself fixed on a singular thought, gently shift your focus back to your breathing.
4. Exercise while catching up on the news.
While it’s important to stay on top of headlines, prolonged doom-scrolling can devastate your mental health. Set aside a time slot to listen to the news and more importantly, exercise while doing it. The benefits are three-fold: you retain the information better, you counteract any stress with feel-good endorphins, and you get your daily workout in.
5. Schedule “deep work” vs. “office hours”.
Your inbox can take over your life – if you let it. Schedule “deep work” sessions when your concentration is at its peak so you can complete important tasks with minimal disruptions. Then, schedule “office hours” when you respond to incoming emails and messages 2-3 times a day to stay on top of your inbox. Your inbox should never take precedence over your work.
6. Avoid overeating during the day.
Studies show that mild hunger can increase focus and concentration. Stay away from carbohydrate-rich meals during the work day and stick to protein-rich foods, like eggs, oats, Greek yogurt and nut varieties. Avoid eating right before your scheduled “deep work” session to make the most out of it.
7. Take regular breaks.
Think: would you swim laps around a 20’ pool without coming up for air? As counterintuitive as it may seem, taking regular breaks increases your focus and productivity. As we’ve mentioned in a previous blog post, it is generally recommended that you take a 5-minute micro-break per every 30-45 minutes.
8. Establish a shutdown ritual.
It may be easy to work past your end time or let emails slip in past working hours, but this significantly impacts your mental health and leads to burnout. Signal the end of your work day with a sensory shutdown ritual, like turning on music, changing the room lighting or simply turning your computer off.
9. Take a bath.
A good way to facilitate quality sleep is to increase your body temperature to induce a cool-off period – which is what promotes sleepiness. Dr. Seiji Nishino, the head of the Sleep and Circadian Neurobiology Lab at Stanford University, recommends that we steep in a 40°C bath for about 15 minutes to induce enough of a temperature drop to crave sleep.
10. Turn off all devices an hour before bed.
The brain stimulation that results from looking at your screen inhibits the release of melatonin and delays the onset of REM sleep, which in turn decreases the overall quality of your sleep. To ensure focus and productivity the following day, establish a “no-screen” time at least an hour before bed.