Be consistent. Where possible and go to sleep at the same time nightly allowing yourself seven to eight hours of rest. Sticking to a nightly schedule helps your body settle into a regular sleep-wake cycle. Failing to prioritize this, throws off our internal clock making it harder to fall asleep and wake up. Set an alarm to go off 30 minutes before bed, reminding you it’s time to get ready.

Put away electronic devices 30-60 minutes before sleeping. Smartphones and TV’s emit blue light which interrupts your sleeping patterns. Our internal clock works in rhythms, termed circadian rhythms, set according to the amount of light and dark we are exposed to. Circadian rhythms determine sleeping and feeding patterns, as well as brain activity, hormone production, and cell regeneration.  The more electronic devices used in the evening, the harder it will be to fall and stay asleep.

JeffBezos the richest man in the world swears by it. “I get eight hours of sleep, sometimes it’s impossible but I am very focused on it. I think better, I have more energy, my mood is better, all these things.” Enough said.

Having enough morning time to yourself is crucial for starting the day on the right footing. Successful people know this. Don’t deny yourself. Get up early and start your day with purpose. How early? Wake up 30 minutes prior to anyone else in your house who might need your attention.

Hitting the snooze button to rest a few minutes longer interrupts your sleep cycle, leading to what scientist call, sleep inertia, impairing your memory, judgment, and reaction time. These lasting effects extend through the day, affecting concentration and work.

Resist the temptation to check email or news, anything that might hijack your morning. Why? Clouding your head with the problems will only insure your day is a chaotic one. Super successful people take control rather than let events control them. This is your time.

Consume 16 oz. or more before breakfast. Why? During sleep, your body goes through a process of casting out harmful toxins. Drinking water on an empty stomach assists in flushing it out of your system. Water also increases muscle and blood cells production.

Add lemon as an antioxidant and for curbing appetite. Think of it as a shower for your insides. Celebrities, athletes, models and business titans alike swear by drinking water, lots and lots of water.

Reach for your journal rather than your phone (5 minutes). Use the first few minutes after waking up to dump your subconscious’ ideas. Sir Richard Branson, the music and airline mogul worth 5 billion, “My secret ‘life hack’ … write it down! I can’t tell you where I’d be if I hadn’t had a pen on hand to write down my ideas as soon as they came to me”. Write it down.

After journal time, review your gratitude list. (5 minutes). Oprah, who’s success has earned her 2.5 billion dollars, credits gratitude as a cornerstone of her morning routine. Granted, she has much to be grateful for. Harvard Health Publications research shows a correlation between gratitude and happiness.The simple act of compiling a gratitude list impacts health and how you handle adversity. Start by writing down all of the things you are grateful for (family, friends, job, etc). Review your list each morning out loud. Sounds too simple, right. Crazy, I know. It works!

Five to fifteen minutes of intense exercise. A quick run, bike, jumping jacks, and pushups get the heart and energy flowing.  Some prefer the gym. Whatever works, get the heart pumping and blood flowing.

After washing, finish with a cold-water rinse. Ice cold? Yes. Cold water immersion activates the body’s natural healing powers providing long-lasting changes to your body’s immune, lymphatic, circulatory and digestive systems. Tony Robbins, the uber-successful life coach makes a daily morning ritual.  A 2007  research study found that cold showers help treat depression symptoms,  used regularly, may be more beneficial than prescription medications. How? Stimulation of the dopaminergic transmission. Simply put, cold water triggers a flood of mood-boosting neurotransmitters, which make you feel happy. And awake.

In the book, “The Power of Habit,” author Charles Duhigg argues making the bed kickstarts a chain of good decisions and greater productivity. Pretty impressive results, simply for taking a minute to pull up the sheets. (1-2 minutes).

Nutrition experts recommend a 30/30 plan of 30 grams of protein within 30 minutes of walking for weight loss and body fuel.  Plant-based Protein smoothies are a great option as you get your fruits, vegetables, and protein all in one. Oatmeal with protein powder added and fresh fruit is another, particularly if you want to bring down your cholesterol count.Buy the sugar-free, plant-based kind. Why? protein is a powerhouse macronutrient that when eaten for breakfast helps curb late morning sugar and carb cravings such as office-kitchen donuts. Research suggests that eating protein helps people feel satiated, making them less likely to overeat.

Meditation is often misunderstood. In short, it is about control (10-15 minutes). Ray Dalio, the 18-billion-dollar founder of what is arguably the most successful hedge fund of all time, Bridgewater Associates credits meditation with being “the single most important reason” for his success. It is no surprise that he has made it part of his morning routine for decades. Through clearing your mind of all the noise in your head, mediation is about quieting that inner voice. Add to this prayer if it is your thing.

What are your morning habits? Let us know

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gotHacks Team