The Value of A Positive Routine

And 7 Tiny Habits to Create One

“The secret of your future is hidden in your daily routine.” ~ Mike Murdock

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The Concept

You wake up in the morning. (That’s a good thing!😁) Now what?

Research shows that a consistent morning routine can reduce stress, boost your energy, and improve your productivity. Waking up in a reactive way… checking emails, rushing out the door…can lead to a stressful day ahead.

Tim Ferris starts his day with 3 habits. “If you win the morning, you win the day.”

Tim makes his bed. “External mess creates internal mess, in terms of your mental state.” It’s especially important if you work from home.

He meditates. One of his favorites, featured in his book, ‘Tools of Titans’, is Tara Brach’s Smile Guided Meditation 2010 (link to the10 minute daily version).

He journals about what he’s grateful for. Sometimes they’re just simple things like, ‘the song of a bird outside’ or ‘the color of his coffee mug’.

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Getting Started

There’s no hard and fast rule about what your routine should be. If your life has been a little helter-skelter, the best advice would be to start with baby steps.

7 Step Easy Daily Routine

1. Before your feet hit the floor in the morning say 3 things you’re grateful for.

• Make one about someone you know.

• Make another about something in your world.

• Make the third about yourself.

For example: “I’m grateful that my friend Steven got a promotion at work yesterday.” “I’m glad that it’s going to be a sunny day today.” “I’m grateful to have good health.”

2. Now get up and take 5 slow, deep breaths; breathe in to the count of 5 then breath out to the count of 8, sucking your gut in and holding it for those last 3 counts. This is scientifically proven to calm your nervous system, reduce stress, give you a positive feeling, and strengthen your core. (This is a good exercise to do throughout the day. Just remember to breathe slowly – no hyperventilating allowed!)

3. While your coffee or tea is brewing, do a few light exercises. There are plenty of ‘coffee brewing’ exercise tips online. Pick the ones that you enjoy and create a habit. Example: While my tea is brewing I will stretch until the brew cycle is complete.

4. Breakfast can be tricky, depending on what you’ve got going on. Aim for something like Greek yogurt, an egg, fresh fruit, avocado toast, oatmeal. If you’re eating at home, keep a ready supply. Follow James Clear’s advice to keep fresh fruits such as apples in a bowl on the counter. See how you’re creating the habit of eating more healthy foods?

5. Move around during the day. Studies shows that you should move around for about 3 minutes every 30-60 minutes. Lack of movement causes stiffness and decreased circulation. Sitting or inactivity has been linked to an increased risk of certain health conditions, such as heart disease, diabetes, and obesity. Take a look at your daily schedule and schedule in time for some movement. You can always add in some deep breathing…something you can do even sitting in a chair.

6. Do one kind thing for someone else during the day. (More than one is great too!) It could be as simple as holding the door for someone or telling someone that you appreciate them or complimenting someone on their appearance or on the work they are doing. This releases serotonin, a neurotransmitter that helps you feel good.

7. At the end of the day take a few minutes to reflect on what went well and what you are grateful for. (No negativity allowed) Whether you’re finishing up a day at work or a day at home you can write down your positive reflections or simply think about them.  

Sounds like a lot? When you add up the time it takes to do all of these positive daily habits, it’s about 33 minutes spread over the entire day. 33 minutes for a happier, more positive and productive life!

Here’s How to Make This Work For You

The best way to make this routine work is to attach each one of these steps to something else you are already doing in your day. It’s called ‘habit stacking’, first coined by S. J. Scott in his book, ‘Habit Stacking: 97 Small Life Changes That Take 5 Minutes or Less’ and later by James Clear in his bestselling book ‘Atomic Habits’.

Here’s how:

1. When I wake up I’ll think of 3 things I’m grateful for.

2. When I get out of bed I’ll do my deep breathing.

3. When I make my coffee/tea I’ll do light exercises while it’s brewing.

4. I’ll keep easy nutritious food readily available in the frig or on the counter where I can see it.

5. Every 30 minutes during the day I’ll stand up and stretch or walk around for 3 minutes.

6. When I get to work (substitute a place you go each day) I’ll smile and say ‘good morning’ to each person I see.

7. Before I go to bed I’ll reflect on what went well and what I’m grateful for.

See how each activity is attached to something specific that you already do?

I’ve been practicing this 7 step routine for a while now. When I follow it, my days are usually pretty awesome.

Let me know how it resonates with you!

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Thanks for reading. I appreciate you being here.😊

See you next week.

Heather

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