By Dr John Briffais the author of The Performance Prescription: The Science of Sustainable Success (out 16thAugust, Pinnacle Press), and a medical doctor with more than 30 years of clinical and corporate experience.
Have you heard of the 5:00 am club? It’s a loose collective of people who pride themselves on rising antisocially early in the morning to ‘attack the day’ and be insanely productive. I’m not judging, but I know from experience that most people go to bed at a time where such an early start cuts sleep to suboptimal levels. Besides, there are plenty of quick habits we can deploy–even as part of a more leisurely schedule – that set us up for an energised, productive morning and rest of the day. Here are my top five.
1. Skip breakfast or do it right
While it’s generally accepted that ‘breakfast is the most important meal of the day’, delaying or skipping breakfast gives the body an opportunity to mobilise and metabolise internal fat stores for energy. This can provide a ‘ready and steady’ fuel source for the body and brain. ‘Intermittent fasting’ can also increase levels of the brain chemical orexin-A, which boosts alertness. I have found that around half of all people are naturally not particularly hungry in the morning and perform better in terms of energy, concentration, and productivity without breakfast.
Those who are naturally hungry in the morning are the ones who benefit from eating breakfast. However, typical breakfast foods like bread, cereal, or pastries tend to destabilise blood sugar levels, leading to mid-morning energy crashes, cravings, fatigue, and poor concentration. Protein-rich breakfasts are far better for blood sugar stability and are altogether more sustaining. Full-fat Greek yoghurt with nuts, seeds, or berries; an omelette; or eggs with smoked salmon or quality bacon are all solid options.
2. Rehydrate
After eight or more hours without fluid, most of us will wake up quite dehydrated. Studies show that even mild dehydration impairs cognitive function and may even negatively affect mood. Hydrating in the morning helps optimise concentration and focus. Starting the day with one or two large glasses of water promotes general vitality and mental clarity; the goal should be to drink enough to keep your urine pale yellow throughout the day.
Do coffee and tea count? Yes, they do. While these beverages have a reputation for causing dehydration, they actually help hydrate us. Why? Because their mild diuretic effect is more than offset by the water that makes up almost all of their volume. Additionally, some caffeine can give a gentle jolt to the system that can be channelled into productive work or some other endeavour such as exercise.
3. Get rebounding
Exercise can be useful in the morning as it increases circulation and blood supply to the brain, boosting mental function. A major barrier for many people is the time exercise takes, particularly when it feels like there is a million other work or home tasks needing attention. Often, people imagine that unless they spend an hour at the gym or swim 50 laps in a pool, the exercise “doesn’t count.” However, evidence shows that even brief exercise can significantly benefit fitness and health.
One form of exercise that works well–even for those who don’t consider themselves fit or ‘sporty’–is rebounding (mini-trampolining). It is generally more intensive than walking, but does not put the strain on the body running does. In addition to getting the blood pumping, it also promotes lymphatic circulation, which can reduce puffiness and may even assist the removal of waste from the body.
Another benefit of rebounding is that it improves spatial awareness (proprioception) and balance–useful skills to have, particularly as we age. Just five to 10 minutes of rebounding helps ensure we start our day on the right note.
4. Finding meditation hard? Do this instead.
You might feel like you should meditate in the morning, but do you actually do it? Kudos if you do, but in my experience, you’re in rare company. Most people simply don’t feel they have 20 minutes to spare trying to think about nothing. Even when attempted, all but the most zen Buddhist monks find their minds drifting elsewhere, such as to their morning to-do list.
An easier alternative is to spend just a minute or two regulating our breathing. Our breathing patterns directly influence our nervous system, and slower breathing activates what is known as the parasympathetic nervous system. This calms the body and acts to balance the ‘sympathetic’ nervous system, overactivity in which can be at the root of stress and anxiety.
One practical technique is known as ‘box breathing’. This breathing exercise consists of four equal phases (typically 4 seconds each): breathe in – hold – breathe out – hold. Just 1–2 minutes of box breathing is usually all it takes to recalibrate our system and induce a focused, calm state for whatever the morning brings.
5. Take control of your time
Many people start their day in reactive mode, letting others dictate their agenda. Critical tasks get pushed aside, and lingering to-do list items can disrupt our focus throughout the day (a phenomenon known as ‘The Zeigarnik effect’).
Research shows that scheduling tasks counters this effect by signalling to the brain: ‘It’s not done, but it will be done.’ Prioritising important tasks and assigning them specific time blocks in your calendar keeps your mind clear and ensures critical work gets completed during regular working hours. A key part of this approach is protecting time blocks for yourself in your daily calendar. Genuine emergencies can obviously take priority. Otherwise, treat these scheduled blocks as non-negotiable opportunities to finish key tasks – so you aren’t having to do them at 10 o’clock at night.
One additional boon here is an earlier end to the working day, providing an opportunity for leisure and proper downtime. This will generally promote a state in the body more conducive to sleep, and bring bedtime earlier, too. The result is improved sleep and overnight recovery – just what is required to implement the strategies recommended here with ease.
