Tag Archives for " routine "

How Your Inner Night Owl Can Help the Early Bird Get the Worm

The “morning rush” is so common it’s a bona fide cliché, but your day doesn’t have to start with pandemonium. Here’s a secret the most successful people know: their mornings begin the night before.

Take a look at your morning routine and evaluate each action. Does this need to be done in the morning, or could it be done at night instead? If it is indeed a morning behavior, what can you do  the night before to set yourself up for success?

Getting Dressed

My son used to beg to sleep in his clothes, arguing that it would enable him to sleep in for several more minutes each morning. We don’t advocate allowing your business suit to do double duty as pajamas, but laying out your clothing the night before does more than just save you time deciding what to wear. You’ll also spare yourself the hassle of searching for stocking and accessories, and you’ll know before it’s too late whether part of the outfit is wrinkled, dirty or in need of repair.

Have your kids lay out their entire ensemble as well, from underclothing to socks and shoes. You’ll know whether a necessary item is still in the laundry, and you can veto the bathing suit/batman combo and other unacceptable choices before your kid is halfway out the door. 

Prepare Breakfast, Pack Lunch

Set out bowls and cold cereal or bake muffins or quiche cups that can be quickly reheated. Chop fruits and veggies, make sandwiches and put cookies in zip-lock bags. If your kids’ activities keep you out late, prepare everything you need for a crock-pot dinner. In the morning you can dump it in, set the timer and go. For even more efficiency, set aside some time on Sunday and prepare meals for the whole week.

Check Your Calendar

Take a look at your appointments and to-do list for today as well as tomorrow. What did you accomplish today? Was anything left undone that you should address tomorrow? What are your highest priorities this week? Are there any conflicts in your schedule?

What do you need to be ready for the coming day? Will you need any documents, files or other materials? Will you need to prepare in any other way? If you wait until you’re at the office to see what’s on your agenda, you risk missing an early appointment or arriving unprepared.

Check your kids’ schedules, too. Is there a student council meeting that slipped your mind, and possibly theirs? Do they need any special materials or equipment? Do they have a ride to and from all their activities? By reviewing their day as well as your own you forgo missing cleats, unfinished science projects, and a hundred other morning dramas.

Prepare Your Launch Pad

You’ve identified all the major events of the day to come and prepared everything you need, but how often has an important form been left on the kitchen counter or in a child’s room? Identify your launch pad and make sure everything is there before you go to bed. For kids, set out:

  • Backpacks
  • Homework
  • Library Books
  • Shoes
  • Coats
  • Hats
  • Athletic gear
  • Instruments
  • Projects
  • Anything else they’ll need to make it through the day

For yourself, include:

  • Briefcase
  • Purse
  • Laptop
  • Exercise clothing/gym bag
  • Coat
  • Shoes
  • Keys
  • Anything else YOU need to make it through the day

Only two things stay out of the launch pad: Your clothes, which are laid out neatly in each person’s bedroom, and your lunch boxes – leave those in the kitchen, ready to be filled.

Set the Stage for Success

Now that you’ve covered the essentials, you may find that you’re more able to meet some of your personal goals. If you’re familiar with the Tiny Habits method, you know that the easier a goal is, the more likely you are to follow through with it. By arranging everything you need the night before, you invest in the next day’s success. In fact, it will add to your motivation – you don’t want to have gone to the trouble of laying out your things for nothing!

  • If you’re trying to establish a habit of taking supplements each morning, place the supplements and an empty glass next to your sink.
  • If you want to add some exercise to your morning, set out your shoes, yoga mat or weights.
  • If you’ve decided to write a thank-you each day, put some cards and a nice pen at your desk, ready to go.

Morning Chaos or Morning Clockwork?

Rushing through the morning has implications for the entire day, for both you and your children. Most kids need time for transitions. Arriving at school a few minutes early allows them to calmly stow their backpack and jacket, pull out the things they’ll need for the day, check in with friends and adjust to the classroom atmosphere. Running late means they’re constantly hurrying to catch up, and it impacts their entire day. You’ve probably noticed similar effects in your own life. Set your whole family up for success by letting your evening routine do the heavy lifting and see the morning chaos turn to clockwork.

If you’re looking for more ways to master your to-do list, create balance in your life and create peace and positivity in your home, sign up for our newest course, Tiny Habits for Moms.

Are Your Habits Hurting Your Brain? Part 2

If you missed yesterday’s post explaining the neuroscience behind habit formation and the novelty response, click here to get up to speed. If you’re wondering how you can cultivate cognitive reserve in your most routine moments, you’re in the right place.

Mindful Habits or Mindless Routines?

When you first learned to drive, your brain was probably very engaged. This challenging task requires coordination between your eyes, hands, and feet in particular. You have to be aware of everything around you while also monitoring your speed and position on the road. However, over time driving becomes less of a challenge and you are eventually able to navigate all but the trickiest of roadways with only minimal engagement. This is great for your commute, but not so great for your brain.

The brain possesses an infinite capacity for mastering new skills and making them feel effortless. This is great, as it’s exactly what we need to establish healthy habits and effective routines. However, like an energetic child, it needs to be continually challenged or it can become bored and disengaged. The key is to strike the right balance between novelty and structure.

Turning Off Auto-Pilot

If you frequently can’t remember whether you took your morning supplements or arrive at work with little recollection of the drive there, your brain may be so bored by the day’s predictability that it has essentially shut off. When your routines have become mindless, you’re missing out on great opportunities to boost your brain throughout the day.

Try spicing things up by adding a small cognitive challenge to each routine task.

  • Brush your teeth with your non-dominant hand. It’s harder than you’d think. It also forges novel connections in several parts of the brain.
  • Shower with your eyes closed. You’ll use senses that are usually neglected and be more focused on the task.
  • Spritz on a new scent. Our olfactory center is closely linked with memory formation.
  • Try a different morning beverage – swap coffee for tea or sample a different blend. Take a minute to really savor the new flavor.
  • Switch seats – at the dinner table, in the lunchroom or in a meeting. You’ll hear different conversations and see things from a different perspective, literally and figuratively.
  • For one day, turn your photos upside down. Again, the change in perspective can spark your brain to work in new ways.
  • Shop in a different grocery store. It might take a few minutes more, but your brain will be more engaged and open to new foods and discoveries.
  • Read a section of the paper you usually skip. You’ll learn something new and spark your creative brain as those new ideas bump up against the old.

Now you know how you can change your everyday routines to better support your brain health, but what about that morning crossword puzzle? Is it possible it’s not as productive as you think? Check back tomorrow to find out more.

If you’re ready to learn more about the habits that support your brain health, click here to join our groundbreaking new course, Habits for Brain Health. This live, interactive course combines the Tiny Habits method with powerful, practical recipes for keeping your brain sharp now and throughout your life.