5 Morning Rituals to Keep You Productive All Day Long

Morning Rituals

Most of us work long hours: 40, 50 or even 60 hours each week. But chances are, given distractions like online entertainment, office snacking habits, and ill-designed time management, we're only churning out high-quality work a portion of each day.

Here are five practical steps to incorporate into any morning routine to optimize your time at the office and maintain productivity all day long: 

7 minutes of exercise. Yep, not 10 -- just seven. Why? It's short enough that it won't impact the rest of your morning routine and long enough to shake off any residual sluggishness from the night before -- including that extra glass of wine.

There are endless fitness routines to turn to, but the one I like best is called the 7 Minute Workout (and yes, there's an app for that). In just seven minutes, it works for all major muscle groups with 12 total exercises.

Start your day out green. Sure, we've all been told that breakfast is the most important meal of the day, and it's pretty easy to reach for a bagel, bowl of cereal, egg sandwich, or cup of yogurt to get your metabolism going.

While all of these options are fine choices once in a while, you'll be shocked at the morning lift you can get from a green smoothie. And healthy juicing requires less time in the morning than toasting a bagel and slathering it with low-fat cream cheese.

I go quick and easy, blending (for about a minute): one apple, one banana, one orange, a handful of spinach, half of a cucumber, any juice or coconut water on hand, a few cubes of ice, and some flax seed. It's cheap, easy, and energizing.

Pick 3 wins for the day. While you're waiting for that smoothie to blend, get ahead of the evening's conversation with your significant other -- you know, the one that starts, "How was your day?"

Decide on the three things that you'd like to accomplish in the next 12 hours in order for you to feel like the day was a success. Sure, not every day will be an epic win, but strategizing in this way will help to move the ball forward.

Block your calendar to achieve wins. One of the most common mistakes people make at the office is not turning to-do lists into time-bound, effective project lists. I've found that people who have mastered this hack are far more likely to deliver tasks on time.

It's simple: For each of the big things on your list, block off the amount of time on the calendar that you estimate the task might take -- and then add 33% more time just to be sure.

If a project is multi-day or has dependencies, break it up into digestible chunks. Use one block to plan and a second or third block to accomplish.

This simple method will help hold you accountable and immediately help you refocus on the tasks you've prioritized when you do get distracted. Too often, we let one distraction steamroll an entire morning -- now you don't have to let that client email derail you from your winning plan for the day.

Power up after lunch. Take the 15 minutes right after lunch to refocus on the day -- a kind of professional meditation. Get away from your computer, turn it off, go sit in a conference room and determine what you have on tap for the rest of the day.

Think about how the list you set in the morning is shaping up. Are you ahead of schedule? Behind schedule? You'll find that these 15 minutes help you identify how you got derailed, what's causing you distractions, and help you to rediscover a rhythm to be productive all day long.

Give this simple formula a try for a week and I think you'll be pleased with the results. Here's to a more productive 2014! 

Source: 5 Morning Rituals to Keep You Productive All Day Long

The Power of Mornings: Why Successful Entrepreneurs Get up Early

When running a business, it may seem like there are never enough hours in the day. Tapping into the power of mornings, a time of day when there are fewer demands might be the key to increasing your productivity.

For 15 years, Starbucks President Michelle Gaas has set her alarm for 4:30 a.m. to go running. Gretchen Ruben, popular author of The Happiness Project (Harper Perennial, 2011) wakes up at 6 a.m. and works for an hour before her family rises. Time-management expert Laura Vanderkam highlights what makes mornings special and how we can use them more efficiently in her book What The Most Successful People Do Before Breakfast (Portfolio Trade, 2013). Here are a few benefits to getting out of bed earlier. 

You are less likely to get distracted in the morning. An entrepreneur's day fills up fast. If you wait until the afternoon or evening to do something meaningful for yourself such as exercising or reading, you’re likely to push it off the to-do list altogether. “There are going to be reasons why you can't tackle a personal priority at 4 p.m. -- things have a lot less likelihood of coming up at 6 a.m.," says Vanderkam.

You have more willpower early in the day. Even if you aren't a morning person, you may have more willpower in the early hours than later in the day. "Willpower is like a muscle [that] becomes fatigued with over-use," says Vanderkam. During the course of the day as you're dealing with difficult people, making decisions, and battling traffic, you use up your willpower, leaving you feeling depleted toward the end of the day.

Mornings give you the opportunity to set a positive tone for the day. If you've ever slept in past your alarm clock or forgotten your kids' lunches on the counter, you know that starting off the day with a failure can bring down your mood and affect your productivity at work. Vanderkam says waking up earlier allows you to start the day with a victory and set the tone for a happier and more productive day.

If the thought of waking up at sunrise makes you cringe, Vanderkam recommends these four steps to transform even a habitual night owl into a morning person.

1. Keep a time journal. Vanderkam says one of the reasons people say they don't like mornings is that they stay up too late. She recommends keeping a time journal for a week to show where you may be using your time inefficiently. Vanderkam finds when many self-professed night owls look at their time journals, they often find they aren't spending their evening hours productively or doing anything particularly enjoyable.

2. Imagine your perfect morning. Imagine what you would do if you had an extra hour in the day. Would you exercise? Read the newspaper rather than simply skimming the headlines? "[Getting up earlier] isn't about punishing yourself. You will not get out of bed if you don’t have a good reason to do it," says Vanderkam.

3. Plan your morning. Once you have decided what you want to do with your extra time, plan how to execute it, and set as much up as possible the night before. For example, if you want to exercise in the morning, lay out your clothes the night before, or gather the ingredients for your breakfast.

4. Build the habit slowly. Vanderkam says you will likely hit the snooze button and sleep in if you try to switch your habits drastically. So instead of setting your alarm for 5 a.m. when you normally get up at 7:30 a.m. set the alarm for 10 minutes earlier each day. To make sure you don't lose sleep, go to bed 10 minutes earlier each night. If you have trouble hitting the sack on time, set a bedtime alarm.

Source: The Power of Mornings: Why Successful Entrepreneurs Get up Early

Image source: https://mikesturm.medium.com/the-thing-about-mornings-6da73f113e61

5 Reasons to be Less Materialistic

How often do we hear about the “rich guy” who had to back-stab all of his friends and families to get where he is? We can sometimes do terrible things just to get more money. One study shows that even just the mere presence of money can sometimes trigger us to be less cooperative and make more unethical decisions.

I don’t think this has to be the case. I think this is mostly a product of our culture and a misplacement of values. I think we can still live with nice material things and money while still acknowledging the importance of other values too.

Materialistic beliefs amplify negative events

Focusing on materialistic values can also make our lives seem more difficult than they really are.

We start to compare our lives to the lives of wealthier people, and we begin to feel unsatisfied and depressed. Whether it’s admiring celebrities in the media, or just trying to keep up with our neighbors, we feel a need to at least be equal with the average person.

And when this standard isn’t met, we begin to think that our lives can't possibly be as good as other people’s.

One study shows that materialistic beliefs can amplify stressful and negative events, even when they aren’t directly related to material things. According to the researcher Aric Rindfleisch from Michigan State University:

“If you’re a materialistic individual and life suddenly takes a wrong turn, you’re going to have a tougher time recovering from that setback than someone who is less materialistic. The research is novel in that an event that’s unrelated to materialism will have a stronger impact on someone because of their materialistic values. In other words, materialism has a multiplier effect. It’s a finding that I think is especially interesting given our consumer-driven economy.”

For one reason or another, having a very materialistic attitude makes us less likely to bounce back from life’s obstacles and challenges. Perhaps because we underestimate the importance of a strong mind or a meaningful life beyond material things.

Retail therapy works, but it’s only a quick fix

Due to our materialistic culture, one big self-therapy we use is “retail therapy,” which is basically buying new things for ourselves when we feel down or depressed.

Have you ever done retail therapy? We probably all have from time to time. And while one study shows that retail therapy can work as a short-term boost in mood, it’s still only a quick fix – as well as an expensive one.

There are many ways to distract ourselves from a problem by indulging in material things, but you ultimately can’t fix the deeper problems in your life by ignoring them.

Material things can often be a way to escape aspects of our lives that we don’t feel like accepting or dealing with. It’s a crutch. And while it may provide some temporary relief, it doesn’t help us live a happy life in the long term.

People don’t really like materialistic individuals

Take a moment to think of the typical “rich person” and you’re probably going to get a bad taste in your mouth.

Several studies show that individuals tend to like materialistic individuals less than individuals who are less materialistic. This is most likely due to the persistent stereotype that materialistic individuals are more self-centered and callous toward others.

We tend to believe that people who are materialistic only care about themselves and aren’t as friendly or caring as someone who is less interested in material things.

Imagine if you only had relationships with others based on what you could get from them, and not based on liking the person or caring about their well-being.

That’s how some materialistic individuals view their relationships – they see them only as a means to get more or make more money.

This is why materialistic people are often a “warning sign” in our every day, social world. We are less likely to trust them or give them the benefit of the doubt. Instead, we worry that they may have selfish and ulterior motives.

Meaning is often more important than pleasure

Materialism often leads to a lot of pleasure-seeking. We are always looking for the next “high” from our latest purchase or luxury, and we lose track of finding a more meaningful life.

The worst part is that this “high” never lasts long, so we have to constantly search for our next fix just to keep our happiness levels up. This cycle is known as the hedonic treadmill – our never-ending pursuit of pleasure.

According to research, meaningful life can often be happier and healthier than a pleasurable one. Studies have even found that finding meaning and purpose in life can activate certain genes that are associated with less stress and anxiety.

It’s more important that we have a “big picture” perspective on our lives, our story, and the role we play in the world – and that we don’t just completely identify ourselves with what we own or how many things we have.

How to Be Grateful Even During Tough Times

Faced with busy schedules and challenging lives, we often forget how fortunate we truly are. Even when things are going well we forget.

Being thankful should be treated as an important part of the day because appreciation contributes to our genuine happiness.

When you are grateful, it helps you to be more positive, receptive, optimistic, hopeful, peaceful, and grounded, especially during trying situations.

When times are tough, or if you are in the midst of despair, or emotional mayhem, taking a moment to foster your appreciation will create a sense of encouragement and calm when you need it most.

When you acknowledge the people and things in your day that were helpful or appreciated, it can put things back in perspective again and bring you back to the center or a more mindful space.

It is good to write things down before going to bed, creating a grateful ending to the day. Using all these techniques will really focus you on your blessings, even in the midst of challenges.

Make A Conscious Effort: When you make a conscious effort to acknowledge the things and people in your life that you are thankful for, you are saying, “No matter what, I am still grateful”. You aren’t closing your eyes, you are keeping them open to see more and more beauty and goodness in your life even on days when it’s tough to see them.

Write Them Down: When you jot things down, as opposed to just thinking about them, you are truly taking in each and every one. You aren’t just aware of them, you are acknowledging them. You are pausing and remembering the positives of your day and in your life. You are focusing on a moment in time that you truly appreciated and you are allowing it to sink into your heart and soul.

Remain Hopeful: Some days can be extremely hard to be optimistic or feel good about. Being grateful reminds you there are people supporting you and things that helped you through your day. These are the encouragements and cheerleaders to help you through the tough time and it’s important to recognize and honor them.

Acknowledge the Challenges: Challenges are generally not something someone wants to go through, let alone appreciate. Yet, they are often the very things that can help define, fine-tune, improve, alter, and sometimes force necessary changes and growth. In time, triumphs really can emerge from tragedies. Don’t forget to acknowledge the challenges, what you are learning, and most importantly, what you are grateful for because of this hardship.

Treasure The Moments: Moments come and go throughout the day, and sometimes they can be overlooked, under-appreciated, or taken for granted. They won’t be though if you acknowledge them. It’s the little things that may go unnoticed but are so important to notice.

Don’t Forget When You Are Feeling Good: When things are going great, and you are feeling on top of the world, don’t forget to appreciate all that you have and all that you are. In a blink of an eye, things can change and you don’t want to forget to truly be thankful for all the goodness in your life.

There truly are many blessings, and it’s important to acknowledge and give thanks for them.

What and/or whom are you grateful for today?

Source: How to Be Grateful Even During Tough Times

MH370

Where is the plane?

We were told it had come to an end

In the Indian Ocean at the deepest end

Friends and relatives are in pain

Planes and ships are searching for the plane

Our hope for the loved ones to return will never end

Let's pray with our heart and soul without end

Amen!

10 Quotes by Mahatma Gandhi on Life & Happiness

Thinkers and philosophers such as Mahatma Gandhi have said much of value about life and happiness. Many of us wonder often what happiness is and how we can attain it. If we were taught as children that happiness is a state of mind, perhaps we´d be more adept at enjoying life later on. Here are some of Gandhi´s best quotes, explained for kids. Share them with your young ones, in the hopes that they will learn to appreciate his valuable words

1. Happiness is when what you think, what you say, and what you do are in harmony. If you think you should do your homework, tell your teacher you will do it and then actually do it and turn it in, you will feel good about yourself. When your thoughts, words, and actions match, you are on the right track.

2. When I despair, I remember that all through history the way of truth and love have always won. When you feel sad, when you believe someone has been unfair to you, think back to the times when you were comforted by your mother’s love. Be good to others, no matter what happens.

3. A man is but the product of his thoughts. What he thinks, he becomes. If you think sad thoughts, you will feel sadder, if you think happy thoughts you will feel better. If you think you can do something, you empower yourself to be able to do it. What you think becomes real for you.

4. Seek not greater wealth, but simpler pleasure; not higher fortune, but deeper felicity. Feeling satisfied with what you do and who you are is more important than owning things or having a lot of money.

5. Satisfaction lies in the effort, not in the attainment. Full effort is full victory. When you practice for your basketball game and give your best, whether your team wins or not doesn’t matter. The real victory is when you are applying your best effort all the time.

Read more:10 Quotes by Mahatma Gandhi on Life & Happiness

What is Happiness?

Happiness is:

·         In the present

One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon – instead of enjoying the roses that are blooming outside our windows today.

Dale Carnegie

·         Friendship

To be able to find joy in another’s joy: that is the secret of happiness

Geroges Bernanos 

·         Serenity

Happiness is to seek and find peace of mind.

Gillian Hughes

·         Little things

Happiness is when everyday things shine like gold.

Pam Brown

·         Within

Happiness is inward and not outward; and so it does not depend on what we have, but on what we are.

Henry Van Dyke

·         A new beginning

Our greatest glory is not in never falling, but in rising every time we fall.

Confucius

·         Giving

All of us have the power to give happiness… a listening ear, a seeing eye, an outstretched hand.

Pam Brown

·         In pain

The way I see it, if you want the rainbow, you gotta put up with the rain.

Dolly Parton

·         Kindness

Happiness is a perfume you cannot pour on others without getting a few drops on yourself.

Ralph Waldo Emerson

·         In you

Learn to value yourself, which means to fight for your happiness.

Ayn Rand

·         Laughter

The most wasted day of all is that on which we have not laughed.

Sebastien R. N. Chamfort

·         Living life fully

The sense of existence is the greatest happiness

Benjamin Disraeli

What is your happiness?