Like the foundation of a house, your first hour sets the tone for your entire day. You can boost your productivity, enhance your mood, and gain control over your day by maximizing the golden hour. The question is, how do you use these precious 60 minutes to their full potential?
Let’s break it down by sharing 11 ways to maximize your first 60 minutes of the day.
1. Start with Mindfulness
An alarm, a notification, or a racing mind can make waking up feel chaotic. Instead, ground yourself for a moment. From rest to activity, mindfulness practices such as deep breathing, meditation, or simply sitting quietly can help.
How to do it:
- Spend five minutes focusing on your breath. Take a deep breath for four counts, hold for four counts, and then exhale for four counts.
- Try an app like Calm or Headspace for guided meditation to ease into the day.
- Reflect on a positive intention or mantra. Such as, “Today, I will approach challenges with calm and focus.”
2. Hydrate Your Body
When your body has spent hours sleeping, it craves hydration. When you drink water first thing in the morning, you jumpstart your metabolism, aid digestion, and become more energetic for the day.
Pro tip: Add a slice of lemon to your water for a refreshing twist and a boost of vitamin C.
3. Move Your Body
You’re not Dwyane ‘The Rock’ Johnson. So, you don’t need 3 or 4 hours a day working out. A light workout can wake up your muscles, improve circulation, and boost your mood by releasing endorphins. A daily workout of 11 minutes has been found to lower your cancer, heart disease, and premature death risk.
Further, a study published in the journal Obesity indicates that those who exercise between 7 am and 9 am have a lower body mass index than those who exercise later in the day.
Ideas for morning movement;
- Engage in a 10-minute yoga flow that stretches and energizes you.
- Go for a brisk walk around the neighborhood.
- Perform a quick bodyweight workout containing 10 squats, 10 push-ups, and 10 jumping jacks.
4. Nourish Yourself
Fuel your body with a healthy breakfast for sustained energy and focus. Try to eat a balanced meal that contains proteins, healthy fats, and complex carbohydrates.
Quick breakfast ideas;
- Protein powder, spinach, banana, almond milk, and smoothie.
- Avocado toast with a boiled egg.
- Greek yogurt topped with granola and berries.
5. Plan Your Day
Organizing your thoughts and priorities allows you to approach the day clearly and purposefully. The process doesn’t have to be complicated; a simple to-do list can do the trick.
Steps to effective planning;
- List your top three priorities for the day.
- Determine if any tasks or appointments are time-sensitive.
- Try visualizing your ideal day.
6. Limit Screen Time
Did you know that over 80% of Americans check their phones within ten minutes of waking up?
As such, when you wake up, resist the urge to check your emails or social media. As a result, the mind may become overwhelmed and reactive. Instead, focus on activities that make you feel centered and empowered.
What to do instead;
- Spend a few minutes reading an inspiring book.
- Write down your dreams, goals, and thoughts.
- Play with your pets or spend time with loved ones.
7. Practice Gratitude
Gratitude is a powerful tool for shifting your mindset and getting your day started on the right foot. The more thankful you are, the more abundance and joy you can cultivate.
Gratitude practices;
- Keep a gratitude journal in which you list three things you are grateful for.
- Tell someone you care about how much you appreciate them.
- Recall an accomplishment or positive memory.
8. Set a Positive Intention
The purpose of intentions is to guide your decisions and actions throughout the day. When you set clear intentions, you’re more likely to stay on track.
Examples of morning intentions;
- “My work will be focused and creative.”
- “I will be kind and patient with others.”
- “Whenever needed, I will prioritize my well-being.”
9. Take a Cold Shower
Waking up and taking a cool shower can help you feel alert and energetic and boost your mood. How? Because it releases endorphins, those feel-good hormones can lift your mood and increase your energy. Additionally, cold showers can boost circulation, metabolism, and even immunity.
Pro tip: If you’re new to cold showers, start slowly to avoid discomfort.
10. Engage in Personal Growth
Give yourself a little time in the morning to invest in yourself. You could learn something new, develop a skill, or work on a passion project.
Ideas for personal growth;
- Listen to an audiobook or podcast on a topic that interests you.
- Practice a hobby, such as drawing or playing an instrument, for 10 minutes.
- Expand your knowledge by reading or watching an instructional video.
11. Create a Consistent Routine
To make the most of your mornings, you must be consistent. By making your routine a habit, you’ll spend less mental energy deciding what to do and more time enjoying it.
Tips for building a routine;
- Implement one or two new habits over a few weeks.
- Wake up at the same time every day, even on weekends.
- Keep track of your progress and celebrate your achievements.
Putting It All Together
Using the following example, let’s see how your first 60 minutes might look;
- 0:00 – 0:05: Focus on your breathing or meditate.
- 0:05 – 0:10: Drink a glass of water and stretch lightly.
- 0:10 – 0:25: Work out or practice yoga for 5-10 minutes.
- 0:25 – 0:35: Eat a healthy breakfast.
- 0:35 – 0:45: Make a plan for your day and identify your three most important priorities.
- 0:45 – 0:55: Keep a gratitude journal or write a positive intention.
- 0:55 – 1:00: Read or learn something new.
The Benefits of an Optimized Morning
Taking time at the start of the day to set intention and purpose will make you more likely to;
- Be focused and productive at all times.
- Adapt to challenges with resilience.
- Keep a positive and motivated attitude.
- Acknowledge your accomplishments even before the day has begun.
Final Thoughts
In the first 60 minutes of the day, you can set the tone for the rest of the day. Creating a purposeful and fulfilling life starts with mindfulness, movement, nourishment, and planning.
To achieve your goals and values, start small and build habits that align with your values and goals. By incorporating consistency and intention into your mornings, you can improve your life.
FAQs
Why are the first 60 minutes of the day so important?
The first hour of your day sets the tone for everything that follows. Your productivity, stress reduction, and overall well-being can improve when you use this time effectively.
How can I avoid distractions during my morning routine?
- Don’t look at your phone. If you want to avoid checking social media or email, keep your phone out of reach.
- Find a quiet place. To focus on your routine, find a quiet corner of your home or a nearby park.
- Tell others about it. Make your family or roommates aware that you need some quiet time in the morning.
What if I’m not a morning person?
- Start small. The first 15 minutes of morning time should be dedicated to this purpose, gradually increasing the duration.
- Determine your peak performance time. Try waking up at different times to determine when you are most alert and energized.
- Make it enjoyable. Take part in activities you enjoy, such as listening to music or sipping herbal tea.
How can I make my morning routine sustainable?
- Keep it simple. Be careful not to overdo it. Establish a few key habits and gradually add more as you go.
- Be flexible. Plan for unexpected events or schedule changes by adding buffer time. In addition, you should be open to changing your routine based on your changing needs and circumstances.
- Track your progress. Track your progress in a journal or with an app that tracks habits to identify areas needing improvement.
How can I stay motivated to stick to my morning routine?
- Practice patience and consistency. Building a new habit takes time. If you miss a few days, don’t get discouraged. Restart the next day and get back on track.
- Monitor your progress. Keep a journal or app to keep track of your progress.
- Find an accountability partner. Talk to a friend or family member about your goals and check in with them regularly.
- Reward yourself. Don’t forget to celebrate your achievements, no matter how big or small.
Image Credit: Vlada Karpovich; Pexels
John Rampton
John’s goal in life is to make people’s lives much more productive. Upping productivity allows us to spend more time doing the things we enjoy most. John was recently recognized by Entrepreneur Magazine as being one of the top marketers in the World. John is co-founder and CEO of Calendar.