“Not sure what day it is…”
Who hasn’t occasionally felt this way during the COVID-19 pandemic? With everybody self isolating, and missing out on the activities that once defined our week (like my usual morning Starbucks!), every day can seem like Groundhog Day.
Your previous work life, which likely involved waking up bright and early to get showered and dressed, grabbing a coffee, and either driving or taking transit to the office, provided structure. And although many of us equate structure with tedium, I’d argue that it provides a vessel for accomplishment and creativity.
And it all begins with a solid morning routine.
Many of us are now working from home (or for the government via “CERB”), but that doesn’t mean we should sleep in until 10 or 11, and transfer our unwashed selves into a pair of old sweatpants for another day of Netflix.
Or even more depressing, the news.
Why not start your day like many of our top-tier CEOs and celebrities? Folks like Disney’s executive chairman Bob Iger, self-help guru Tony Robbins, Starbucks CEO Howard Schultz, Twitter co-founder Jack Dorsey, and Oprah, who needs no fancy title.
All these individuals – and many more – have a plan when they awake.
You can find a boatload of examples online, with one of the best-known being Robin Sharma’s 5 a.m. Club. This author and leadership expert calls this first 60 minutes the “Victory Hour,” which he divides into three segments: 20 minutes of intense exercise, followed by 20 minutes of reflection (mediation, journaling, etc.), and then 20 minutes of personal growth, which can be reviewing your goals, listening to podcasts or reading books.
Including exercise is a “no brainer,” but it’s really quite the opposite. Benefits include increasing your feel-good neurotransmitters dopamine and serotonin, and boosting BDNF (brain derived neurotropic factor), which is thought to promote brain health, and better cognitive performance.
In other words, get pumped for a sharper mind.
I’ve tried Robin’s plan, and it’s spot on except for a few minor issues. Firstly, 5 a.m. is too damned early. There’s a bird in my backyard that starts chirping around that time, which rather than inspiring me to get up, has me thinking that our neighbourhood needs more outdoor cats…
That being said, I have nothing against an early start, and 6:30 is good enough to put in an hour before showering, shaving, and taking my best shot at looking professional.
And unlike Robin’s routine, or others that start with some form of exertion, mine begins with a peaceful 20 minutes of meditation. I hate journaling, which is too much like what I do for a living, so I either follow one of my meditation apps (Calm and Headspace are good options), or I’ll wear my Muse headband. This is a neurofeedback device that employs ocean sounds or wind noises that rise and fall in intensity according to the brain’s electrical activity.
Pounding surf for a busy mind. Light ripples for calm.
The main reason I do this first is that the waking brain is more receptive to meditation. A common challenge for meditators is the difficulty in calming the mind (note I didn’t say “clear” the mind). So why not start here?
I’ll follow this up with mindful stretching and mobility exercises. Yes, I actually focus on the movements, rather than thinking about all the crap I have to do that day. Plenty of time for that later.
Which leads me into 20 minutes of exercise. Not those intense, “crush your morning” workouts favoured by some authors and podcasters. And certainly not the ice baths!
I’m not looking for boot camp-style training or anything that includes the words “Navy SEAL.” Pushing the body hard before 7 a.m. is just another source of stress – making it that much easier to hit the snooze button.
On the other hand, I look forward to my morning routine. Some may think it’s a bit soft or wimpy, but keep in mind that my real workouts are later in the day. I’ll hit the weights (or track) hard when I have the time, and energy levels are high.
My early morning sessions, however, may include jogging, light accelerations, and a few body weight exercises. Just enough to break a sweat and get the heart rate up.
Afterwards, I’ll kick back with podcast or book (and a notepad) and jot down a few key takeaways.
That first hour is “me time” and is an opportunity to be productive rather than just busy. Which sets the tone for the next eight or more hours. Why not give it a try, and “win your day”?
COVID may continue for weeks or even months, giving you either an excuse to stall, or a launching pad to zoom ahead.
Make the better choice.
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Neil Moore is a freelance journalist, masters athlete, and family man who believes that excellence has no expiry date. That being said, Neil is not a medical doctor. This blog is for informational purposes only and is no substitute for professional medical advice.
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