How do I avoid losing focus on my goals after waking up?

Oh, you’re not the only one who loses focus after waking up.

All of us have experienced this many times. Maybe we start the day with great ideas or big plans of what we want to do. Maybe we get a rush of energy just thinking about these things. And then something happens: we find ourselves rushing in the morning, we are running late on our way to work or school, we forget to bring things along with us, we start feeling overwhelmed with the volume of tasks on our ever-growing list. Or maybe none of those things happen, but we find ourselves procrastinating about getting started with the day, and next thing we know, it’s lunchtime and our focus is just gone—plain and simple.

Sounds familiar, right?

It’s important to keep in mind that there’s a big difference between having an idea and acting on the idea, just as there’s a big difference between beginning the day with good intentions and actually making things happen.

And that, right there, is how you can get out of this situation.

Start making things happen.

Here are 5 ideas that can help you get there.

Idea #1. Confront your procrastination by replacing the words “I can’t do this!” with “Why not try it?”

Hey, we’re all guilty of procrastinating at some point in our life. It doesn’t require a lot of effort, and it’s almost a default reaction to something challenging.

How do you do it?

  • First, ask yourself if there is something else hiding behind procrastination. Maybe it is fear of not being able to do something successfully, not being able to be better at it than other people, or maybe not even understanding why we are doing something to begin with.
  • Next time you feel like procrastinating, rather than immediately reacting with “I can’t do it”, ask yourself where the resistance is coming from. Be honest with yourself. Start with providing an explanation, for example by saying, “I can’t because….” Then you’ll know the source of your resistance.
  • Think of what you gain when you say “Why not?” You win over fear and you start thinking beyond obstacles. There is something powerful when you leave a door open to explore possibilities, instead of shutting that same door in your own face. It’s a subtle change in your attitude that can have a big impact in your life.

Idea #2. Train your brain to focus by asking yourself this question every morning: “What is the one thing I am committed to completing today?”

It’s a simple brain training technique that makes it easy for your brain to focus on goals that are important to you right now. It also boosts your critical thinking skills because it forces you to prioritize what’s most relevant.

How do you do it?

  • Put it in writing. Write it in big bold letters on a sheet of paper and hang it on your bedroom or bathroom wall.
  • Read it out loud as you start your day, and come up with an answer on the spot.
  • Follow up by taking action and by reminding yourself throughout the day about the commitment you made.

Idea #3. Get your brain on board.

Before you start doing anything new, get your brain on board with what you’re about to do. It helps you get motivated to take action and become fully absorbed in whatever is in front of you.

How do you do it?

  • Instead of approaching something as a chore, turn it into a choice. Tell yourself, “This is something I really want to learn more about!” The benefit? It gives you a greater sense of control about what you’re doing. That’s much better than feeling like you’re reacting to things or you’re obligated to do things that are not your idea.
  • Remind yourself of the reason for action with this question: “Why am I doing this?” Make the connection with the initial reasons for working on something to begin with. It can be to learn a new skill, research a topic you’re interested in, study for an exam so you can graduate and start your career, explore a business opportunity, solve a specific problem at work, etc.
  • Visualize what you’re about to do. This is a technique called building a mental model, where you imagine all the steps you’ll be taking. For example, if you are researching something new, visualize covering a certain amount of material, taking notes on important concepts, and writing down what you’ll need to follow up on later. By telling yourself a story, you map out the entire learning process so it’s easier for your brain to understand it.

Idea #4. Make your personal goals a top priority.

Whether you’re a student, working full-time, or taking time off to be a parent or start your own business, you should do whatever is possible to work on your personal development. If you don’t, it will eventually catch up with you and may leave you feeling unhappy or overwhelmed with ordinary daily activities.

How do you do it?

  • Start thinking about the big picture. Ask yourself—where do you want to be 5 or 10 years from now? Who do you want to become? What is a dream scenario for you: a life in a specific city, having a partner to share your life journey with, being surrounded by smart and interesting people who contribute to your personal growth, being fluent in another language? Get specific with the description of your ideal life.
  • Second, narrow it down. Set aside an hour or two one evening to do the following:
    • Write down your top 3 personal goals.
    • Under each, write down 3 things you would need to do on a consistent basis to get you closer to each goal.
    • Then, make a plan for the week ahead so that you can devote blocks of time to making progress in the areas you’ve identified.

Idea #5. Keep learning, keep improving, keep hacking your life.

Now that you’ve started to incorporate some changes into your life to remain focused on things that are your top priority, all you need to do is continue moving forward. Life is not static, and your efforts should also not be static. Think about ways to improve what you’re doing each day.

How do you do it?

  • Measure your progress. Find ways to measure how you’re moving forward. Maybe you’ll set aside 30 minutes each day to focus on learning a new skill. If so, add up the hours at the end of the week and see if you can add more time each day, even if it’s just a few more minutes. Then see how many hours you’ve devoted to it in a month.
  • Evaluate how you’re doing. Ask yourself a few questions to understand how you’re keeping up with the goals you’ve set for yourself. For example, did some activities you started doing take more time than you anticipated? What could you have done better? Where can you make adjustments to stay on track?
  • Take time to appreciate the change. Yes, it’s important to make progress, to stay focused, to reach that important goal. But every step of the way in getting there is super important too. So find the time each evening to pause and reflect on what you’re doing, and give yourself some well-deserved praise for all those efforts. It really does feel good to be aware that you’re on the right track!

How can I force myself to have the discipline and motivation to become the best version of myself?

If I were you, I would start by changing the words I use when talking to myself.

We don’t think about it often, but words are powerful. They shape our thoughts, they affect our personal growth, they impact our confidence. And they can be one of the most critical factors to our success in life.

And honestly, I don’t like the word force. When I hear it, I think of aggression, violence, pain, feeling passive and helpless. None of those feelings can get me motivated to do anything. So why would you want to force yourself to do anything? And more importantly, how do you imagine sticking to any action or habit if you force yourself to do it?

I’ll tell you what I like: the words brain training. When I hear them, I think of positive things—discipline, motivation, achievement, mastery, success. Even better: I feel like I have the power to do things and change them. This makes me feel much better about taking action and moving towards becoming the best version of myself.

So let’s go back to the original question and rephrase it:

How can I train my brain to have the discipline and motivation to become the best version of myself?

Much better!

The answer? There are many tips you can practice every day.

Here are 7 tips to get you started.

Tip #1. Build your unique daily routine. This practice will help you become the master of your own time. In addition, you’ll experience a greater sense of calm knowing in advance what your day will look like. It could be a simple morning routine to get you energized and start the day on a positive note, or doing your most complex work early in the day when your brain is well rested, or doing your most creative work late at night when you can be alone and away from distractions. The key is to plan it ahead and then do the same type of activity at the same time each day. You’ll create a routine customized to your specific needs, your goals, and what you believe to be most relevant to you.

Tip #2. Do your deep work early in the day. If you do, it will help you better deal with your procrastination habit. According to scientific research, the brain’s peak performance happens 2-4 hours after we wake up: so if you wake up at 7, your peak times are 9–11 a.m. Doing deep work at this time allows the brain to focus fully on the problem at hand, with fewer distractions, less inputs from our environment, and with a lot of energy that we’ve gained from a restful night. All you have to do is adjust your mornings a little. Stay away from checking emails before noon, leave calls and meetings for the mid to late afternoon, and listen to the news later in the day (while driving and running errands, for example).

Tip #3. Always have a goal to aspire to. When we have specific goals we want to achieve, everything we do in our daily lives will have a greater sense of purpose. It’s what makes the difference between just living life day to day, and living a life that has meaning. To help you focus on your goal, start each day with the question: What is the one thing I am committed to completing today? This question forces you to prioritize, helps your brain focus better, and streamlines the work you need to do on that particular day, so that you don’t feel stressed, tired, or overwhelmed with making too many choices.

Tip #4. Think about the big picture of your life. Focus on the work you’ve planned to complete today, but always keep your eye on at least two steps ahead. Don’t see any action you’re making today as an isolated incident. Think about its implications and potential consequences. Is your behavior geared towards achieving a one-time effect, or will you feel benefits in the long run? Is what you’re doing today going to help you become who you want to be next year, in 5, in 10 years? Become strategic so that you can achieve long term results that your future self can benefit from.

Tip #5. Replace saying “I can’t” with “why not?” whenever you’re faced with a challenge. Much like replacing the phrase, “how can I force myself” with “how can I train my brain”, this is yet another small adjustment in how we speak to ourselves that can have a positive effect on our life in the long term. We’re much better off if we spend a little time figuring out where the resistance is coming from (why do we think we can’t?), rather than give in to it immediately without a fight (“I can’t and that’s that!”). When we replace that phrase with “why not?”, we leave things open-ended. There is something quite powerful when we create that open space because it means we keep our mind open to possibilities, whatever they may be.

Tip #6. Improve your relationship with your mistakes. There’s a lot of truth in the statement: you either learn to fail or fail to learn. Making mistakes is a normal part of life. It’s how you approach them that matters. Try a different strategy of viewing your past by forgiving yourself for mistakes that you made. Reflect on them, learn from them, but don’t hold on to them. This applies to your relationships, your career, your education, and other areas of your life in which you feel you didn’t achieve what you wanted or underperformed in some way. By changing how you relate to mistakes, you will give yourself more freedom to manage your future more successfully.

Tip #7. Always, always be persistent. The writer Seth Godin said, “Never quit something with great long-term potential just because you can’t deal with the stress of the moment.” How true! What this means is that you should do your best to fight the urge to give up whenever things get tough, hard, or even ugly. Know the difference between what feels hard to do right now and what’s good for you in the long run. And let’s face it: nothing really big and truly amazing happens in one day or even a month. So next time you fail or fall, do your best to get up, dust yourself off, and keep going.

What are some tips & hacks to save time and get more out of my day?

A quick piece of advice?

Recalibrate your day.

Sure, you’ll still have the same 24 hours at your disposal, just like the rest of us. But if you hack your day and figure out the shortcuts, you’ll feel that you will have much more time on your hands.

Try out any of these 7 hacks to get the most out of your day.

Hack #1. Find out how your brain works.

There is a way to work smarter (which will take you less time) rather than harder (which usually takes longer): optimize your brain performance. For one week, keep a log of all mental activities you perform in the morning, midday, afternoon and evening. You will notice a pattern in how your brain works at a certain time of day. Then, adjust your schedule to accommodate the activities depending on what’s right for your brain and when. For example:

  • Mornings can be great for doing deep work, i.e. work that requires a lot of your concentration. Some scientists call this the brain’s peak performance time, and it’s roughly 2-4 hours after we wake up. So, for example, if you wake up at 6, your peak times are between 8 and 10 a.m. Block this time off for your analytical brain to perform the most complex tasks that require a lot of focus.
  • Early afternoons are great for collaborating. This covers the 12-4 p.m. time range, when you take a lunch break and the few hours after, when you are more likely to socialize. It’s a good time of day to schedule meetings, brainstorm ideas with others, work together on projects, or just hang out and catch up.
  • Evenings, usually after 6 p.m., can be scheduled for strategic thinking. This is when the brain eases into a different tempo when it can be more creative. If you’re focused on your goals and strategizing where you want to be in 6 months or even a year with your personal development or career, this is when you can outline your next steps. It’s a great time for contemplating the big picture.

Hack #2. Train your brain to focus on what’s relevant.

When you have something specific you want to achieve, you are less likely to waste time on things that are not related to that thing. And it gets even better: everything you do starts feeling like it has purpose. To help you focus better on what’s relevant to you, try this technique:

  • Start each day by asking yourself this question: What is the ONE THING I am committed to completing today? It forces you to prioritize, boosts your critical thinking skills, helps your brain focus better, and also streamlines the work you need to do on that particular day, so that you don’t feel stressed and overwhelmed with having to make too many choices.

Hack #3. Prepare, prepare, prepare.

Don’t wait until the last minute to get everything ready for whatever you need on any given day. When you prep things in advance, you won’t waste time looking for them or run out of time to get everything ready before you leave home.

  • Gather all materials the night before so that you don’t waste time in the morning looking for them. This applies to whatever you need to get work done: your laptop, notebook, reference materials, a checklist of tasks you need to complete, etc.
  • Pick out whatever you’ll be wearing so you don’t have to rush in the morning.
  • Don’t forget to bring some food with you, maybe a breakfast-to-go or a packed lunch, along with a bottle of water and an energy snack.

Hack #4. Start using a timer.

Why would you waste hours at your desk working but not really being as productive as you could be? A timer can give your workday a total makeover.

  • If you need to study or focus on a project at work, use a timer to divide up your hours into manageable increments that will allow your brain to focus in a more targeted and effective way. You can set the timer to 30 or 60 minute increments to maximize concentration.
  • If you want to train your brain to focus in even shorter increments, try the Pomodoro technique which consists of 25 minute blocks of time, followed by 5 minute breaks. When you’re done with one segment, step away from your desk and do something completely unrelated to work to give your brain a chance to rest: take a 5-minute walk or make yourself a cup of coffee or tea.

Hack #5. Maximize your commute.

Whether you’re walking, taking the bus or train, or driving to school or work every day, all that time adds up. Why not plan ahead to make the most of your commute to learn new things and get strategic about achieving goals that are important to you? An excellent option is to listen to podcasts. They help to feed your brain, keep you alert and focused, and boost your curiosity. Try some of these podcast ideas:

  • Optimize with Brian Johnson. This podcast feels like getting an education in how to live smarter. It’s about gaining more wisdom in less time to help you live your greatest life. Brian condenses big ideas from the best books on optimal living and micro classes on how to apply these ideas.
    • Episode ideas: Look for The Power of WOOP, based on brain training research by Gabriele Oettingen, PhD; Create Zen Habits with Leo Babauta; and Do the Work by Steven Pressfield. Then check out his micro classes on a variety of topics, from overcoming procrastination to how to train to be a hero.
  • The Model Health Show with Shawn Stevenson. Shawn is an author, nutritionist, and coach and he hosts a fantastic educational show on many interesting topics related to health, fitness, and personal growth. He does a ton of research to prepare for each episode.
    • Episode ideas: Look for tips on how to learn faster and increase focus with memory expert Jim Kwik (#197), how to embrace change and become emotionally agile with Dr. Susan David (#185), how to exercise your “NO” muscle with Michael Hyatt (#206), and how to stop the stress cycle with Dr. Pedram Shojai (#142).
  • The Tim Ferriss Show. You probably know him for his book The 4-Hour Workweek, but this entrepreneur powerhouse is the author of many more—my favorite is Tools of Titans. His podcast is full of interviews with smart people, useful tips on living a high quality life, and excellent advice on everything from important life lessons we can learn from Warren Buffett and Bobby Fischer, to deconstructing concepts such as meditation, mastery, and mindset.
    • Episode ideas: Look for Testing the Impossible: 17 Questions that Saved My Life (#206), How to Design a Life – interview with Debbie Millman (#214), Seth Godin on How to Think Small to Go Big (#177), the Canvas Strategy (#165), and On Zero-to-Hero Transformations (#155).

Hack #6. Ignore distractions like a real pro.

Distractions can easily make you slip from the work you are focusing on, and can waste your time without you even noticing. A great example is reading email and constantly checking your Instagram, Facebook, or Twitter feed. Not only does this multitasking prevent you from focusing, it also can make you feel overwhelmed. Make a conscious effort to avoid distractions as much as possible.

  • Set your phone to Airplane mode when you need to focus without any disturbances.
  • Set expectations with others by letting them know you won’t be available in the next few hours, so they don’t interrupt you.
  • Try checking email and social media 2–3 times a day (around lunchtime, later in the afternoon, and evening).
  • Avoid browsing the Internet or reading the daily news; leave these activities for later after you’ve completed what you set out to do.

Hack #7. Get smart about your entertainment.

Watching a TV show you like to follow is one thing. But often that hour goes by, and you find yourself channel surfing, finding another show, then another, then maybe a movie. Next thing you know, it’s four hours later and you realize you should have been in bed fast asleep by now. Instead of doing the same thing every single evening, try a different source of entertainment.

  • Finding Joe: It’s a documentary about the professor and writer of mythology, Joseph Campbell, and the concept of the hero’s journey: why the myth of the hero is still important to us, how we can discover what excites us and gives us greater purpose, and what we can do to apply these ideas to the personal journeys in our lives.
  • YouTube FightMediocrity channel. It is a channel dedicated to fighting mediocrity through big ideas, using self-improvement books and animated important concepts that are in short video format.
  • BBC documentary series The Ancient Worlds. British historian Bettany Hughes shares her passion for ancient societies and talks about everyday life in ancient Alexandria, Rome, and Athens. She gives an in-depth look into the way society was organized among Minoans, Spartans, and the Moors.
  • BBC travelogue in 3 parts Ibn Battuta: The Man Who Walked Across the World. This show is about a 14th Century scholar who covered 75,000 miles, 40 countries and three continents in a 30-year odyssey.
  • Books. Reading them is the equivalent of living multiple lives; it can stimulate your imagination, utilize your critical thinking skills, and ultimately, it will give you food for thought. The books you select can be fiction or non-fiction, but that time you spend reading will take you on a journey to learn about other people and their lifestyles, delve deeper into the human psyche, reveal details on topics you may find fascinating, and best of all—it will help you grow as a human being. And nothing beats that!

How can I learn to become more disciplined?

I love this question! And this is why: when it comes to matters of self-discipline, people often treat it as some sort of self-imposed punishment. It sounds uncomfortable, unnecessary, and harsh. In my opinion, it’s just a matter of shifting your mindset. Instead of seeing it in a negative light, think of how it can positively affect your life.

For me, self discipline means two things:

One, it’s a path to achieving mastery over your life.

And two, it gives you freedom to express the best version of yourself.

That is a powerful way of looking at it, don’t you think?

Now let’s take a look at how it can be done.

Here are 7 tips for instilling self-discipline into your life so that you can master the skills you need to, and so you can become the best version of yourself.

Tip 1. Take care of your essentials.

Before you embark on your path toward any type of achievement, it’s important to cover the basics. According to Maslow’s hierarchy of needs, that means meeting the first level of physiological needs such as food, shelter, and clothing. Here is the first opportunity you have to practice self-discipline.

  • Food: Eat not just to be full, but also to stay healthy and maintain your brain’s optimal performance.
  • Exercise: Physical exercise is critical to performing well in every area of your life, so make sure to make it a daily habit.
  • Sleep: When you’re sleep-deprived, you’ll never be able to function at optimal levels, both physically and mentally. Be sure to get enough sleep.

Tip 2. Use your willpower the smart way.

When we wake up and start contemplating the day, we tend to get overwhelmed with the amount of things we need to do, so we end up procrastinating and postponing our tasks. That’s a critical mistake, because we all have a finite amount of willpower that takes us through the day. If you want to focus on priorities, work on them early.

  • Do that task that you’ve been putting off all week before lunchtime. It’s going to take much less time than if you leave if for the evening.
  • Write up a plan for the school or work week ahead of time. That way you won’t panic when a deadline is approaching.
  • Finish up homework you’ve been putting off because you’d rather do something more fun. You won’t need to stay up all night making up for lost time.

Tip 3. Start making commitments to yourself.

Commitments aren’t just promises you make to other people. You can (and should) make them to yourself. A great way to begin is to define a very specific goal you want to achieve in a certain time frame. Here are a few examples of what you can commit to:

  • I am committed to focusing on my studies in the next 30 days so that I can pass all three of my exams with top marks.
  • I am committed to finding a job in 6 months that is both a good fit for my skill set in and is in a company whose values I share and respect.
  • I am committed to building my physical endurance by running 4 times a week for 3 months so that I can be prepared to participate in a 5K race.

Tip 4. Make a new habit stick by keeping it simple.

Every habit we’d like to acquire needs self-discipline, time, and repetition. Does this sound intimidating to you? Maybe so because you positioned it that way: you feel like you “should” be doing something difficult when you’d rather be relaxing. If you are reading this, chances are you feel that it’s time to make some kind of change in your life: start working out, stop eating out so much, get more sleep, find more time to spend with family, watch TV less. To simplify a change you’re trying to make, start with tiny steps:

  • Do a mini-workout at home for 10 minutes this month before you buy that gym membership.
  • Start going to bed 15 minutes earlier than usual to give yourself time to de-stress and relax with a good book or soothing music.
  • Prepare and pack your lunch the night before so you don’t rush in the morning or eat junk food when you get hungry at noon.

Tip 5. Start saying NO more often.

Have you ever found yourself running out of time to do what you need or would like to do? It probably means you’re wasting time and energy on things that are not that important in the long run. Start building up your “no muscle” in small ways each day:

  • Just because there’s leftover cake in the fridge doesn’t mean you should eat a double portion for the next three days. Put it away or freeze it for another week.
  • When you’re in the middle of finishing up a project and a friend calls to invite you to a party, it doesn’t mean you should drop everything and go. It’s okay to politely say no.
  • When you’re in a dilemma about whether to commit to something or someone, think about your priorities. Be aware of what is important to you, so you’re less likely to ignore what is key to your personal and professional growth.

Tip 6. Anticipate that you’ll experience resistance.

When you expect everything to go well all the time, you’re likely to get disappointed every now and then. It’s a much better idea to plan ahead for those moments when you’re lazy, tired, or in a bad mood and nothing seems right.

  • First, tell yourself that whatever it is you’re feeling, it’s an emotional reaction and it will pass. Don’t give in to the urge to make decisions in that mindset.
  • Second, resist the urge to give up doing something that you know is good for you. Just because it feels uncomfortable now doesn’t mean it won’t have a positive impact on your life.
  • Third, nurture a growth mindset: instead of telling yourself that you are “just not good enough” to take on a new language or start practicing karate, give yourself the time to learn new things. You’ll be surprised how much you can do when you keep an open mind.

Tip 7. Believe in yourself.

It doesn’t matter what stage of life you find yourself in at the moment. You can be a college student, a parent of two, a university graduate looking for a job for the first time, or an entrepreneur embarking on a new venture. Believing in yourself is going to be a critical factor in helping you achieve your goals, no matter how small or big they are.

  • Start thinking about your acts of self-discipline in terms of the big picture of your life. Although it may feel like sacrificing some things right now, what does being disciplined afford you? If you are focused on something, how can it add up a year from now?
  • Put yourself in the driver’s seat of your life journey, instead of letting situations and external factors dictate how you will act. Don’t allow yourself to get carried away for emotional reasons that you lose track of why you started working on a goal to begin with.
  • Most important of all, believe. Believe you can do it. When you do, then self-discipline will become a skill you can apply to many areas of your life: your education, your career, and even your relationships. It will guide you and keep you focused on your future, and everything you want to achieve and become.

What 10 minute daily activity would sharpen my mind over a year?

Here’s one thing you can do in 10 minutes or less that will keep your brain focused, sharp, and working optimally for you.

Ask yourself one powerful question first thing when you wake up: What is the one thing I am committed to completing today?

And here are 5 reasons why it’s good for your brain:

  • It simplifies your decision-making. Our brain functions so much better when it’s not bogged down with evaluating priorities, considering the pros and cons, and going back and forth on small things that can be a huge waste of time. If you have to make a choice on something, you should do it as early in the day as possible.
  • It taps into your willpower bright and early. We all have only a finite amount of willpower that we can distribute on what we want to do each day. It’s not negotiable. So, in order to maximize it, it’s best to have a plan of attack early in the morning so you know exactly where to focus your energies, and why.
  • It encourages strategic thinking. In order to accomplish something that is of value to you, you’ll need to assess what needs to be completed on that particular day. Maybe you know there’s a deadline at work for one project that you can’t delay any longer, and asking the question will push to you think about what you need to do right now.
  • It keeps you focused. Once you ask the question, you’re much less likely to give a frivolous answer, and instead you’ll push yourself to be honest about what’s top priority for you. Maybe you didn’t give it a lot of time or maybe you procrastinated, but that’s over now. The question is out there, and now you have to address it and move on to the next step, which is action.
  • It boosts your critical-thinking skills. By posing the question to yourself, you’ll come up with a few scenarios of what the answer might be. Maybe it’s starting a difficult task, or analyzing a problem you haven’t been able to solve for days, or finishing up an assignment that’s 90% done but needs some fine-tuning. Either way, you’ll need to assess your why and how before you give an answer, and that will keep your brain on its toes. Which is exactly why you want to train it this way in the morning, so it knows how to run smoothly the rest of the day!

What are daily activities that can help me become more disciplined?

First, let’s get one thing out of the way. If we’re being completely honest, there’s nothing really attractive about the word disciplined. I don’t know about you, but to me is sounds harsh, almost like a punishment that is imposed by someone or something outside of ourselves. And if we frame this question in such a way, it’s much tougher to actually come up with a solution that is helpful to us.

But here’s a different approach that works for me.

For me, it’s a simple math equation:

Self-discipline = freedom.

Well, what does that mean exactly?

It means that when we are self-disciplined, we allocate our time more optimally so that we can afford to do what is important to us. Yes, this means getting our work and responsibilities done first so that we still can devote energy to doing the things that are important for achieving our personal goals. By being self-disciplined, we give ourselves the freedom to truly express our highest self.

Now back to the original question. Let’s rephrase it so it sounds like this:

What are daily activities that can help me become more disciplined and give me more freedom to do what I believe to be important?

Here are 5 different answers to this question. Try one out today and see how it can help you.

Answer #1. Begin each day by asking yourself this question: “What is the one thing I am committed to completing today?”

This technique trains your brain to focus on which goals are important to you right now, and it forces you to prioritize the goal you believe to be the most relevant in this moment. How do you practice this habit? Put it in writing. Write it in big bold letters on a sheet of paper and hang it on your bedroom or bathroom wall. Read it out loud as you start your day (for example, as you’re brushing your teeth or getting ready for work or school). Come up with an answer on the spot and answer it out loud. Then follow up by taking action: focus your energy throughout the day to completing your one thing.

Answer #2. Tap into your willpower early.

As soon as you start your day, chances are you’re overwhelmed with the amount of things you need to do, so it’s natural that you procrastinate on some of those things (okay, many!) and postpone them for later. Big mistake. Why? Because we all have a finite amount of willpower that takes us through the day. If you want to focus on priorities, work on them early. Do that task that you’ve been putting off all week before lunchtime. Write up a plan for the school or work week ahead of time. Finish up homework you’ve been putting off because you’d rather do something more fun. You’ll be glad that you did in the evening when it’s time to wind down and relax.

Answer #3. Train yourself to start the day with a quick yet effective morning routine.

There are many benefits to having a morning routine. It can make you feel super productive at the start of the day, it can give you focus, it can provide you with a sense of achievement early in the day, and it can even give those 24 hours your life more purpose. In addition to all of that, a morning routine gives you time (that precious commodity we all seem to be running out of!) to do what you consider important to your personal development, and gets you closer to achieving your goals.

Answer #4. Take care of your essentials.

Self-discipline is not something that is externally given to us. It is a choice we make every single moment of every day, and we become responsible for the choice (or choices) that we make. We are disciplined when we take care of the essentials: we know how to eat what’s healthy to give our body enough energy and optimize our brain’s performance, we make physical exercise a daily habit, and we practice a nighttime routine to help us unwind in the most relaxing way so we get the sleep that we need.

Answer #5. Create a peaceful place in your mind.

More important than tidying up your apartment or house, it will benefit you greatly if you regularly work on keeping your mind clean and uncluttered. Why? When it’s not full of jumbled thoughts, confusion and worry, it can work its real magic. And how do you do that? By practicing mindfulness through meditation. This small practice doesn’t require a lot of time, it’s simple to follow, and it has many benefits, including better focus and more concentration. You can try it early in the day so that you prepare your brain for the day ahead, or you can practice it at night so you have more restful and calm sleep. Download the Headspace app to start with a simple 10-minute session.

How do I stay calm and focused?

To get any kind of work done, it always helps to have a game plan.

When you do, you won’t be wasting time throughout the day trying to figure out what’s important, what you should ignore, and what you need to do if you run into a problem.

A game plan in your pocket is something that will instill more calm in your mind simply because you know it’s there. No guesswork needed. You have it covered.

So what’s a simple game plan to start with?

Here are 5 things you can practice every day to boost your focus and remain calm, whether you’re working from home, studying for exams, or holding down a job with a long commute.

#1. Give yourself a chance to start the day mindfully.

Instead of jumping out of bed as soon as you realize you’ve hit the snooze button one too many times, you’ll benefit from one small practice that will calm you before the day actually begins. That practice is meditation. It does not take a lot of time to do, it’s simple to follow, and it can be beneficial by improving your focus, decluttering your mind, and helping you to feel more relaxed and positive about your life. Start with just 10 minutes with an app called Headspace. It is a guided meditation that helps you breathe deeply and manage your thoughts better.

#2. Get your mind focused by asking yourself one question as soon as you get out of bed: What is the one thing I am committed to completing today?

There are many benefits of asking this question: you’ll start prioritizing what really needs to be done, stay focused on your goals, and you will make a promise to yourself to finish one thing that’s important to you. How can you ask this question? Write it down on a large sheet of paper, then hang it somewhere on a wall so you see it first thing (in the bathroom or bedroom, for example). You can even add some photos to your question; they can be of things that you find inspiring and beautiful, which can boost your motivation. Then ask the question out loud, and come up with an answer quickly.

#3. Create a short 10–15 minute workout as part of your morning routine.

Why would you do any physical activity in the morning? Because it will help you wake up faster, it likely to boost your mood, and can actually help you with your work or studies. It’s not necessarily a long or tedious routine, and to do it you might not even need to leave the house. For example, before you shower and make breakfast, start the day with some morning yoga, a set of sun salutation poses, go for a short run in your neighborhood, or just crank up the volume on your hip-hop playlist and dance in your room. It will give you energy for the rest of the day.

#4. Work on the most mentally challenging tasks first.

Why? Because we all have only a finite amount of willpower to last us through the day, so putting the important stuff off for later won’t necessarily mean you’ll get to it later (or get it done). You’re better off by doing deep work as early in the day as possible—the focused, uninterrupted, analytical thinking that requires you to be in the “flow”, allowing you to concentrate on what’s right in front of you and nothing else. It could be reading, taking notes, coding or problem-solving. When is the ideal time to do it? The sooner the better; research shows that our analytical brain starts functioning optimally around 2–4 hours after we wake up.

#5. Make sure that you turn off all distractions.

All those things that distract you don’t just take away your time to focus on getting work done. They can also make you feel overwhelmed, anxious, and even get you in a bad mood. Instead of going through your email or scrolling through your Instagram, Facebook, or Twitter feed in the morning, try setting your phone to Airplane mode. Check your email and social media apps only 2–3 times a day, maybe once every two hours or during your lunch break. Avoid browsing the Internet or reading the news. Get a good pair of noise-cancelling headphones which will help regardless of where you’re working: at home, in a busy office or coffee shop, or at university. Select music that can help you relax and improve your focus: classical music, your favorite beats, or even sounds of nature.