Start your day right: Tips for a productive day

My alarm goes off and I know it’s time to get started. Hoping that all goes as planned. My boys don’t miss the bus and I get a response to an important email. At the end of the day, things may not have gone the way I planned. However, setting myself up for a win is key.

Here are some of the helpful tips that I have found.

Positive affirmation

Neuroplasticity research has shown that our physical body responds to our thoughts. Thinking about something makes your brain send signals and releases neurotransmitters and chemicals that control our moods and feelings. Have you ever voiced out something fearful or negative, and then found yourself unable to sleep or go about your day because of that fear? It’s a common feeling. But how do you get out of it?

With positive affirmations like spoken gratitude, you can uplift your mind as gratitude releases dopamine that can uplift your mind.

Norman Doidge in his book "The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science" tells a story of an experiment done by 2 groups. One group moved their fingers, leading to a 30% increase in strength after 4 weeks. The other group just visualized moving their fingers and increased muscle strength by 22% within the same time frame. Norman believed we see with our brains and not with our eyes.

The palmist in the Bible used positive affirmation to start his day when he said, “This is the day the Lord has made. I will rejoice and be glad in it.” Start your day by speaking and declaring positive affirmations to set the right tone and vibes.

Exercise

Exercise plays a crucial role in my routine. When facing a busy day or feeling overwhelmed, I prefer going for walks. Walking provides me with a moment of solitude to clear my mind, refocus my priorities, and boost my energy levels for the day ahead. It allows me to organize my tasks, potentially rescheduling some for the following day.

Aerobic exercise has been proven to lower stress hormones such as adrenaline and cortisol while increasing endorphins, the brain's natural feel-good neurotransmitters and painkillers. Studies have demonstrated that even just five minutes of daily exercise can enhance self-esteem, reduce stress, and improve sleep patterns, ultimately leading to a more productive day.

Prioritize Tasks:

Take a few minutes to prioritize your tasks and create a to-do list for the day. Identify the most important tasks that require immediate attention and allocate your time and energy accordingly.

Stay Hydrated

Start your day by drinking a glass of water to rehydrate your body after a night's sleep. Staying hydrated throughout the day can boost cognitive function, energy levels, and overall well-being.

Healthy Breakfast:

Feed your body and mind with a nutritious breakfast rich in protein, fiber, and essential nutrients. A balanced breakfast can provide sustained energy and improve cognitive function throughout the morning.

Regardless of whether you are reading this in the afternoon or evening, you can start integrating positive affirmations into your routine like the psalmist, hydrate and engage in a quick five-minute exercise session.

References

Exercise and stress: Get moving to manage stress. (2022, August 3). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Physical activity Reduces stress | Anxiety and Depression Association of America, ADAA. (n.d.). https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science: Doidge M.D., Norman: 0000143113100: Amazon.com: Books. (n.d.). https://www.amazon.com/gp/product/0143113100/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0143113100&linkCode=as2&tag=thebesbrapos-20&linkId=DXF56ONH3SJSXEXW&asin=0143113100&revisionId=&format=4&depth=1