What are 5 things you should say NO to in the morning?

I’m sure you have read all kinds of articles offering advice on morning routines. When to wake up. How much work to do. How to keep yourself entertained (or focused) on your commute. Podcast lists. Spotify lists. To-do lists. Meal prep. Writing in your journal. The list goes on and on. But did you ever consider what are some things you should not do as soon as you wake up?

Maybe it’s a good way to reframe your mindset.

Here are 5 things to say NO to in the morning.

1. Giving in to a state of anxiety and panic.

Many people open their eyes and immediately start listing all the things they have to do on that day. That type of mental “chatter” seems to be the brain’s default response to waking up. And of course the list feels endless — not to mention unrealistic. After all, you only have a certain amount of waking hours to get it all done, right? Next thing you know, you’re feeling overwhelmed with all those thoughts about the dreaded list. And feeling overwhelmed won’t help in any way, so it’s best to come up with a strategy for setting goals.

Instead of giving in to this state of mind, DO ask yourself one question first thing: What is the one thing I am committed to completing today? It will help your brain prioritize and identify one goal or task that’s the most important. To make this easier to do, write the question on a large sheet of paper and put it somewhere you can immediately see when you wake up.

2. Reaching for the phone to start checking your social media apps.

The list of social media apps is getting longer over the years. You probably know your top 3-5 apps. It’s not just Instagram, Twitter, or Facebook any more. It can be reading other sources of news, playing games, or scrolling through Reddit. One thing you’re forgetting is a valuable resource that’s at its peak around this time, and that is your willpower. And you choose this time to scroll through Instagram! You’re better off using this time of day in a more efficient way.

Instead of repeating the same habit, DO give yourself time to ease into the day. This may be taking the time to do a 5-minute meditation, writing in your journal, watering the plants, taking your dog out for a walk, or turning on music to add some energy and perk you up.

3. Beginning the day on an empty stomach.

Unless you’re doing intermittent fasting, starting the day without any type of fuel won’t give you the energy you need. And it’s not only about addressing your stomach. Think about what your brain needs — like your stomach, it also needs food. Actually, the brain of an average adult consumes about 20 percent of the body’s total energy — which you mostly get from the food you eat. If you don’t eat, your brain won’t have the energy it needs to function properly and be productive.

Instead of skipping your fuel, DO start the day with breakfast. It doesn’t have to be anything fancy or big. Try oatmeal with fresh fruit or yogurt with a combination of fruit, walnuts, and granola. An egg or two is another good option; eggs contain B vitamins, antioxidants (which protect neurons against damage), and omega-3 fatty acids to keep nerve cells functioning at optimal speed. If you’re fine with caffeine, it’s a perfect time for that first cup of coffee or tea to get you going.

4. Wasting time on things that don’t need your full focus and attention.

Consider for a minute what are the types of activities you typically perform before noon. You might be listening to the news, tidying up your home, chatting with or texting friends. It could also be spending a lot of time packing up what you need for work or school or agonizing over which outfit to wear. But what you’re not giving your brain is what it needs at that time — the opportunity to do deep, focused, uninterrupted work such as reading, writing, coding, analyzing, critical thinking, and problem solving.

Instead of wasting time, DO take advantage of your brain’s peak performance hours which are around 2–4 hours after you wake up. If you wake up at 6, your peak time for complex cognitive tasks is between 8 and 10. Another bonus is that when you get that tough cognitive work out of the way, you’ll feel more accomplished and ready to relax when you really need to.

5. Staying indoors all morning.

There’s so much goodness from giving yourself some time in the sun, even if the weather is overcast. Think of it as spending a few minutes absorbing daylight, much like plants do. Getting some sun exposure will allow your body to naturally produce vitamin D, which is important for optimal brain function. Vitamin D helps the brain through its anti-inflammatory and immune-boosting properties. Additionally, studies have shown it protects agains dementia by helping to break down Alzheimer’s disease-related proteins and enhancing blood flow to the brain.

Instead of being indoors all morning, DO schedule a short walk or run early when the sun comes up. Your mornings are super busy? It doesn’t have to take a long time. You can set the timer on your mobile phone to go off anywhere between 15 and 30 minutes. When you’re moving, you’ll also get the additional benefit of producing more endorphins — those happy hormones we all need more of!

What are the ways to feel energetic every day?

Great question! I’ll suggest a few habits that have worked for me.

Go for a 30-minute walk, as early in the day as possible. You’ll get a healthy dose of vitamin D, fresh air, and a chance to get some physical exercise.

Prepare a snack for when you feel your energy dip. This one is full of protein, vitamins, and healthy fats. Take a tablespoonful each of walnuts, hazelnuts, almonds, raisins, figs, dates, and dried apricots, then put the mix in a jar with a lid.

Use a timer to divide cognitive tasks into smaller blocks of time. For example, divide a single hour into a 45–50 minute work session, followed by a 10–15 minute break. For exam preparation or shorter tasks, use the Pomodoro method (25 minute blocks).

Pick one activity that makes you feel good, and do it. Think of this as “you time” — you get to charge your inner batteries by doing something just for pleasure. Set aside a longer break later in the day, 30 minutes for example, for your activity.

Take a power nap to boost brain performance. Make sure you schedule the nap before 3 p.m. so you don’t disrupt your sleep schedule, and keep it around 20 minutes to get that burst of energy you need in the afternoon.

What are some great WFH (working from home) habits?

Finally — I can say I really spent a LOT of time practicing these habits in the past year, because like many of us I simply had to.

Working from home can be a blessing (if you don’t have a long commute any more), a quieter space to work (if your office environment is noisy), or a less expensive way to spend the day (you save on train fare, gas, and buying lunch). But it can also be tricky if you’re balancing a family life with work, so that means you may have kids, pets, and partners all going about their day with a different agenda than yours.

No matter the scenario, I think the key to working from home is in being consistent. You select a few key habits you want to work on and you incorporate them into your day, every day. It helps build self-discipline, removes confusion, gives you a greater sense of control, and also saves you time. Plus, the brain thrives on routines — so it can focus on the more complex tasks like learning new material, problem-solving, analyzing, and critical thinking.

Here are a few things that have worked for me.

Having a morning routine.

When you have a routine to start the day, you become the master of your own time. You can start working on things that are important to you, and you can be more calm knowing in advance what your day will look like. A morning routine can be a 15–20 minute workout like a quick walk outside to get some sunlight (also important for vitamin D), a morning yoga routine, or a set of sun salutation poses. Prepare a balanced breakfast to give you energy: a combination of protein, fruits, and healthy fats such as oatmeal or a yogurt with granola and fresh fruit. For lunch, try incorporating food that can improve focus to keep you going through the rest of the afternoon.

Asking, “What is the one thing I am committed to completing today?”

This simple technique encourages you to think strategically about your day. It keeps you focused on your goals (both personal and professional), forces you to prioritize, and serves as a personal promise to yourself. The key is knowing how to practice it on a daily basis, and making it as easy as possible to do first thing when you wake up. How can you incorporate this habit? Write it in big 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 immediately. Then, as you go through the day, make sure you’re working on completing what you’ve identified as your one thing.

Creating a separate space for work.

There’s probably a section in your living space where you currently work — your desk, an armchair, even your bed. But chances are the desk may be messy, the armchair has laundry piled on top of it, and your bed isn’t always made. Your first task should be to tidy up your space, preferably the night before, and make your bed as soon as you wake up. Before you start your work day, have everything ready — reference materials if you need them, your work notebook or journal with a daily plan (a checklist of tasks you need to complete), a bottle of water at your desk, a thermos with coffee or tea, and an energy snack (a power bar, banana, or a mix of dried fruit and nuts you can keep in a jar).

Dedicating mornings to doing work that requires the most focus and concentration.

Whatever you do, don’t leave the most complex cognitive tasks such as problem solving, critical thinking, analyzing, or writing for later in the day (or even worse, for the evening). According to scientific research, the brain’s peak performance time happens 2-4 hours after we wake up. When you work early on these tasks, you allow the brain to focus fully on the problem at hand, with fewer distractions and more energy simply because the brain is well-rested. To max out this time, 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, for example while running errands, shopping for groceries, or taking a walk.

Using the timer on the mobile phone as the best time management tool.

The worst way to work from home is to work for hours until you feel dizzy and exhausted. It’s more effective to use a timer to divide up your working hours into manageable increments so your brain can focus in a more targeted and effective way. You can set the timer to 60-minute increments. For an even more effective breakdown of your workday, try the Pomodoro technique which consists of 25 minute blocks, followed by 5 minute breaks. When you’re done with one segment, step away and do something completely unrelated to work so your brain can rest. Get some fresh air, stretch your arms above your head, drink water, have a snack, or have more coffee or tea.

📖 If you want to check out a few resources, these three books have influenced my morning routine and provided me with some excellent ideas.

The Miracle Morning by Hal Elrod. One of my favorites, this book is an in-depth practical guide to structuring your mornings and making the most of those early hours so that you can accomplish things early in the day. It’s full of great ideas to create positive habits to make every day count.

Deep Work: Rules for Focused Success in a Distracted World by Cal Newport. It explains the importance of deep work: the ability to focus on cognitively demanding tasks in order to achieve more in less time. Read real-life examples showing why maintaining focus is a challenge in the 21st century, and get practical suggestions how to master your deep work to excel in your field of study or expertise.

Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers by Tim Ferriss. This is a comprehensive collection of life experiences, tools, and hands-on tactics compiled from a series of interviews Ferriss conducted with world-class leaders in diverse fields of expertise, from top athletes to Special Ops commanders to best-selling authors.

Do any foods improve your focus?

Not just focus, but there are certain foods that can optimize cognitive performance, help your brain retain information, and even boost memory.

The important part is this: you need to incorporate them into each meal, a bit at a time. Like this.

Breakfast

Whatever you do, don’t skip breakfast! This is the first meal of the day you need as fuel and energy to keep you going, no matter what you’re doing. It’s not just a cup of coffee — make it a priority to eat.

• Yogurt with fresh fruit. Layer 1/2 cup of Greek yogurt, 1–2 tablespoons granola, 1 cup fresh fruit (sliced or diced), and a spoonful of nuts such as walnuts and almonds. Almonds are beneficial for increased attention and awareness necessary for learning, as well as restoring memory and cognitive function.
• Oatmeal. Mix it with 1 tablespoon flaxseeds, 1 teaspoon peanut butter, sliced banana or other fresh fruit, and some walnuts or almonds on top. Flaxseeds are an excellent source of alpha-linolenic acid (ALA), a healthy fat that boosts cerebral cortex function.
• Beet and berry smoothie. In a blender, combine 1/2 cup of orange juice, 1 cup frozen berries, 1/2 cup diced beets (raw or roasted), 1 tablespoon granola, 2–3 dates, 1/4 cup coconut water or plain low-fat yogurt, and 3 ice cubes. Blend for one minute. The natural nitrates in beets increases blood flow to your brain which improves mental performance.
• Eggs. Eggs are a powerful mix of B vitamins (they help nerve cells to burn glucose), antioxidants (they protect neurons against damage), and omega-3 fatty acids (they keep nerve cells functioning at optimal speed). How many? Two should be sufficient.

Lunch

If you want to optimize your brain performance, stay away from fast food. It’s typically greasy and loaded with carbohydrates, which can make you feel groggy or sleepy in the afternoon. Prepare a lighter lunch instead.

• Sardine or salmon sandwich. Layer fish with slices of avocado, then squeeze some lemon juice on top. This fish is rich in omega-3 fatty acids which are responsible for improving brain cell communication and regulating neurotransmitters that boost mental focus.
• Big salad with protein, fresh spinach, and lentils. Examples of protein are grilled chicken or tuna. Lentils are rich in vitamin B which can help improve brain power, while dark leafy greens such as spinach may reduce cognitive decline.

Dinner

Having pasta, pizza, potatoes, or fried food for dinner is OK if eaten occasionally. However, if you’re focused on studying or working on a project deadline, prepare a meal that will fill you up while also giving you energy.

• Seafood. Grill, bake, or saute some salmon, mackerel, kippers, or trout. These are considered oily fish with high levels of omega-3 fatty acids that contribute to healthy brain function and reducing memory loss.
• Tomato and kale salad. Tomatoes are rich in lycopene, an antioxidant that may protect our cells against damage from free radicals which are linked to memory loss. Kale is considered a superfood: it’s rich in many vitamins including A, C, and K, and promotes the resilience of brain cells; it can also positively impact our memory, attention, and verbal abilities.
• Sweet potatoes. They are rich in the powerful antioxidant beta carotene, which has been linked to a boost in the brain’s cognitive function. Steam or boil them much like regular potatoes, or cut them into strips, add spices, and bake in the oven to make sweet potato fries.
• Whole grains. Rich in complex carbohydrates, fiber, and omega 3 fatty acids, whole grains release glucose slowly into the bloodstream so your brain gets a steady boost of energy. They also promote mental alertness and improve mood. Some examples include bulgur, brown rice, barley, whole wheat couscous, and quinoa (it’s a seed prepared like a grain). Try steaming them in a rice cooker.
• Broccoli. It is an excellent source of vitamin K which is responsible for boosting brain power and cognitive function. Steam for 5-10 minutes just enough for it to soften without losing its rich green color. Add lemon juice and olive oil (rich in polyphenols which are found to reduce cognitive decline), or add a spoonful of plain Greek yogurt or kefir on top for a boost of calcium.
• Carrots and squash. Much like sweet potatoes, carrots and all types of squash (spaghetti, acorn, butternut, kabocha) are rich in beta carotene, which helps improve memory and verbal skills. Eat carrots raw, or steam or bake them. Squash is easiest to bake in the oven, either by slicing in half or cutting into large cubes.

Snacks

During the afternoon, have these snacks for an energy boost.

• Walnuts. This powerful brain food improves cognitive function and can even reduce memory loss. You need less than a handful for maximum effect.
• Fresh fruit. Rich in vitamin C, fruit boosts mental agility and reduces decline in the brain’s cognitive abilities. Eat it whole (apple, banana, tangerine, pear, peach) or combine in a fruit salad (watermelon, papaya, mango, berries, cantaloupe, oranges, grapefruit, pineapple).
• Fruit and nut mix. It’s easy to prepare ahead of time, and especially good when you feel that mid-afternoon slump. In a jar, place walnuts, almonds, hazelnuts, and dried fruit like dates and raisins. Keep the mix at your desk so it’s ready when you need it.

How can I simplify my morning routine?

Short answer: Keep it simple and use a timer.

I love mornings, but let’s face it — there’s so much we need to do that it often starts in a rush. We brainstorm everything that needs to be done, we look through emails, we answer phone calls, we multitask. As a result, we end up feeling overwhelmed because there aren’t enough hours in the day to get everything done. Or so it seems.

Perhaps the solution is not in cramming and multitasking, but in simplifying.

Here are five ideas you can try to simplify your mornings.

Idea #1. Keep your hands off devices as soon as you wake up. (Time needed: 3-5 minutes)

Instead of first reaching for the phone when you open your eyes, use the first few minutes to gently ease into the day. Stretch, take a few deep breaths, think about what you want to accomplish on that day, play some music that gets you in a good mood.

Idea #2. Start your day with one simple question. (Time needed: 5 minutes)

Ask yourself, What is the one thing I am committed to completing today? Of course, you may have ten or twenty things on your to-do list, but if you had to pare down that number to the top priority thing, what would it be? Give an answer out loud and make a commitment to reach that goal.

Idea #3. Simplify your breakfast. (Time needed: 5–10 minutes)

No need to overdo it here. Depending on what you like to eat, keep a short list of breakfast options top of mind (2–3), and rotate them around throughout the week. Some ideas to consider: oatmeal with banana and nuts, Greek yogurt with fruit and granola, or eggs with toast and fruit on the side.

Idea #4. Use a timer to divide cognitive tasks into easily manageable blocks. (Time needed: 20–30 minutes per task)

You can use the Pomodoro method (20 minute blocks) or go for a full half hour. Set your timer and get to it. Take 5-minute breaks between sessions, and when you’re done with three sessions, take a longer break. Have tea or coffee, go outside for a few minutes for some fresh air, listen to a podcast episode.

Idea #5. Go outside for a brisk walk. (Time needed: 15, 20, or 30 minutes)

Ideally, you would benefit from going outside first thing in the morning before you actually have to start working. You get a burst of energy from the light cardio, not to mention a good dose of vitamin D we all need from the sun. Keep it short and don’t go far — set the timer on your phone to 15 minutes and walk around the neighborhood or at a nearby park.

Can you become smarter by eating better?

To be more specific:

There are certain types of foods that can optimize your cognitive performance, help your brain retain information, and even boost memory. The key is to eat these foods on a regular basis — preferably daily.

Instead of just providing a list of individual food items, I think you’ll find it more useful to have a few ideas for specific meals and snacks you can prepare. They’re all fairly simple and don’t require hours of preparation. Most of them, in fact, can be assembled in 5–10 minutes.

Breakfast

Please don’t skip breakfast! This is the first meal of the day you need as fuel and energy to keep you going, no matter what you’re doing. Don’t just starve yourself or have coffee as a meal replacement. Make it a priority to eat.

• Oatmeal. Mix it with 1 tablespoon flaxseeds, 1 teaspoon peanut butter, sliced banana or other fresh fruit, and some walnuts or almonds on top. Flaxseeds are an excellent source of alpha-linolenic acid (ALA), a healthy fat that boosts cerebral cortex function.
• Parfait. Layer 1/2 cup of Greek yogurt, 1–2 tablespoons granola, 1 cup fresh fruit (sliced or diced), and a spoonful of nuts such as walnuts and almonds. Almonds are beneficial for increased attention and awareness necessary for learning, as well as restoring memory and cognitive function.
• Eggs. Eggs are a powerful mix of B vitamins (they help nerve cells to burn glucose), antioxidants (they protect neurons against damage), and omega-3 fatty acids (they keep nerve cells functioning at optimal speed). How many? Two should be sufficient.
• Beet and berry smoothie. The natural nitrates in beets can increase blood flow to your brain which improves mental performance. In a blender, combine 1/2 cup of orange juice, 1 cup frozen berries (strawberries, raspberries, blueberries), 1/2 cup diced beets (raw or roasted), 1 tablespoon granola, 2–3 dates, 1/4 cup coconut water or plain low-fat yogurt, and 3 ice cubes. Blend for one minute.

Lunch

If you want to optimize your brain performance, stay away from fast food. It’s typically greasy and loaded with carbohydrates, which can fill you up quickly but you’ll feel a slump later, and may even feel groggy or sleepy in the afternoon. Prepare a lighter lunch instead.

• Sardine sandwich. Layer sardines with slices of avocado, then squeeze some lemon juice on top. Sardines are rich in omega-3 fatty acids which are responsible for improving brain cell communication and regulating neurotransmitters that boost mental focus. You can pack this sandwich ahead of time if you know you’ll be busy later on.
• Big salad with protein, fresh spinach and lentils. Some good protein options are grilled chicken, tuna, and salmon (which is rich in omega-3 essential fatty acids). Lentils are rich in vitamin B which can help improve brain power, while dark leafy greens such as spinach may reduce cognitive decline. This is another option for a to-go lunch; just prep everything in an airtight container with a lid, and store in the fridge overnight.

Dinner

Having pasta, pizza, potatoes, or fried food for dinner is OK if you have it occasionally. However, if you’re focused on studying or working on a project deadline, you’ll want to have a meal that will fill you up while also giving you energy to keep going for a few more hours.

• Seafood. Grill, bake, or saute some salmon, mackerel, kippers, or trout. These are considered oily fish with high levels of omega-3 fatty acids that contribute to healthy brain function and reducing memory loss.
• Tomato and kale salad. Tomatoes are rich in lycopene, an antioxidant that may protect our cells against damage from free radicals which are linked to memory loss. Kale (as well as other dark leafy greens such as chard and spinach) is considered a superfood: it’s rich in many vitamins including A, C, and K, and promotes the resilience of brain cells; it can also positively impact our memory, attention, and verbal abilities.
• Sweet potatoes. They are rich in the powerful antioxidant beta carotene, which has been linked to a boost in the brain’s cognitive function. You can steam or boil them much like regular potatoes, or you can cut them into strips and bake in the oven to make sweet potato fries (spice them up with crushed or smoked paprika, pepper, thyme, oregano).
• Whole grains. Rich in complex carbohydrates, fiber, and omega 3 fatty acids, whole grains release glucose slowly into the bloodstream so that your brain gets a steady boost of energy. They can also promote mental alertness and improve your overall mood. Try steaming or preparing them in a rice cooker. Some examples include bulgur, brown rice, barley, whole wheat couscous, and quinoa (which is technically a seed, but is prepared like a grain such as rice).
• Broccoli. It is an excellent source of vitamin K which is responsible for boosting brain power and cognitive function. Steam it for 5-10 minutes just enough for it to soften without losing its rich green color. Drizzle with lemon juice and olive oil (rich in polyphenols which are found to reduce cognitive decline), or add a spoonful of plain Greek yogurt or kefir on top for a boost of calcium.
• Carrots and squash. Much like sweet potatoes, carrots and all types of squash (spaghetti, acorn, butternut, kabocha) are rich in beta carotene, which helps improve memory and verbal skills. You can eat carrots raw, or you can steam or bake them. Squash is easiest to bake in the oven, either by slicing in half or cutting into large cubes and sprinkling with spices such as oregano, paprika, rosemary, or whatever your own spice preference may be.

Snacks

At some point in the afternoon, it’s normal to feel tired and reach for some candy to get an instant sugar rush. Instead of candy bars, think of other options that you can have as a quick snack.

• Walnuts. This powerful brain food improves cognitive function and can even reduce memory loss. You need less than a handful for maximum effect.
• Fresh fruit. Rich in vitamin C, fruit boosts mental agility and reduces decline in the brain’s cognitive abilities. Eat it whole (apple, banana, tangerine, pear, peach) or dice several different types of fruit and eat as a fruit salad (watermelon, papaya, mango, berries, cantaloupe, oranges, grapefruit, pineapple).
• Fruit and nut mix. This mix of dried fruit and nuts can be prepared ahead of time, and it’s especially good for an energy boost when you feel that mid-afternoon slump. In a jar, place walnuts, almonds, hazelnuts, and some dried fruit like dates and raisins. Keep the mix at your desk or in a desk drawer, and have this snack when you need more energy.

What is a simple daily habit that I can make to improve myself?

 

Here are 7 habits I’ve practiced over the past several years.

My favorite? #2. It sharpens your focus in seconds!

Daily habit #1. Feed your brain with a nutritious breakfast.

When you feed your brain right, you can optimize your cognitive performance, boost memory, and increase concentration in everything you do during the day. Try a simple oatmeal breakfast. Mix one cup with 1 tablespoon flaxseeds (an excellent source of alpha-linolenic acid which is a healthy fat that boosts cerebral cortex function), 1 teaspoon peanut butter, a sliced banana or other fresh fruit such as berries, papaya, and mango. Sprinkle some walnuts or almonds on top for more brain-boosting benefits.

Daily habit #2. Improve your focus each morning with one question: What is the ONE thing I am committed to learning today?

This habit keeps things simple, helps your brain focus better, makes you prioritize your goals, and streamlines your work so you don’t feel overwhelmed by a thousand things you “have” to do. Write it in big bold letters on a sheet of paper and hang it on your bedroom or bathroom wall. Read it out loud and come up with an answer on the spot as you’re brushing your teeth or getting dressed. Then, keep it top of mind as you go about your day, as a reminder of what you’ve committed to do.

Daily habit #3. Do “deep work” early.

Deep work can be any kind of analytical thinking that requires the most concentration such as reading, writing, analyzing or problem solving. It requires a different kind of focus from other more tactical things we do on a regular basis, from washing dishes to setting our alarm clock in the evening before going to sleep. Dedicate the first 2-4 hours after you wake up to maximize your brain’s peak performance time. If for example you wake up at 7, your peak times are between 9 and 11 a.m.

Daily habit #4. Do a short 20–30 minute cardio workout.

Being physically active improves both your physical and mental well-being, plus you get the boost of endorphins (happy hormones) when you break a sweat. But instead of aiming too high (“I have to spend two hours at the gym!”), start with a super simple workout session, either in the morning before you start your daily commute or when you’re done with work or school. Pick a shorter activity that requires your body to move, such as a 15 minute bootcamp session, a set of lunges and squats, a power walk, bike ride, or quick run through the neighborhood. Looking for a challenge? Try building this 30-day plank pose habit!

Daily habit #5. Calm your busy thoughts with meditation.

If you find yourself often feeling overwhelmed and stressed, you can quiet your mind from all those busy thoughts with a simple 10-minute meditation practice. Download the Headspace app, which makes it super simple for beginners. Practice 10 minutes consistently for 10 days. Experiment to find out which time works better for you, mornings after you wake up or right before going to sleep. After that you can opt to increase the time to 15 and later 20 minutes, or you can keep it to 10 if that amount of time works for you.

Daily habit #6. Create your fiction book-reading ritual.

If you haven’t given reading fiction a try, here are some benefits for you to consider. Did you know that reading fiction improves brain function and boosts connectivity in the brain? It’s not my personal opinion — science backs it up. Neuroscientists from Emory University published a study called Short and Long Term Effects of a Novel on Connectivity in the Brain explaining the benefits in detail. To make reading a daily practice, get a library membership, download the Goodreads app to help you find topics and writers, and read up on Quora’s novel recommendations to get started on your reading journey.

Daily habit #7. Practice a growth mindset.

If you think that a mindset is something you’re just born with, think again. Unlike having a fixed mindset (where you believe you’re born with a set of skills and abilities that are in your “nature”), cultivating a growth mindset means you push yourself outside your comfort zone, challenge beliefs on what you can and cannot (or “should not”) do, and re-program your mind so you can develop your core qualities and skills through continuous efforts. Read Carol Dweck’s book Mindset: The New Psychology of Success to go in depth with how this important concept can change the way you see the world and your role in it.

If I only have time for a quick breakfast, what should I eat?

 

You can try this breakfast in a jar.

It’s my favorite breakfast option — healthy, delicious, good-looking, and you can carry it to work or school.

Here’s what you will need:

A little time: about 5 minutes

A container: I use a Mason jar (but any jar or glass container with a lid will do)

Ingredients:

• 1/2 cup Greek yogurt (it’s the thicker kind; my favorite brands are Chobani and Fage)
• 1 tablespoon granola
• 1 tablespoon nuts (walnuts, almonds, hazelnuts, cashews, sunflower seeds, pumpkin seeds)
• 1 cup fresh fruit (banana, pineapple, cantaloupe, berries, grapefruit, oranges, apples, tangerines, kiwi, papaya, fresh coconut, mango, persimmon)
• 1 teaspoon of dried fruit — optional (dates, raisins, figs, apricots, cranberries)
• Cinnamon and honey to taste

Instructions:

• Slice or dice your fruit.
• Layer the ingredients (yogurt, fruit, granola, nuts) in a mason jar or glass container; sprinkle cinnamon and add some honey on top; close with a lid.
• Here’s a tip if you have a long commute: put your breakfast in the freezer for 20 minutes while you are getting ready to leave home; this will keep your jar cool on the way to school or work.

Here are the benefits: 

This breakfast is balanced, light, and filling. It includes a combination of protein and healthy fats (from the yogurt and nuts), as well as a large dose of your recommended daily vitamins (from the fruit). Together, these ingredients can help you feel alert, energized, and ready for 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.

What are some of the best eating habits when studying for exams?

It’s making a super fast breakfast to optimize your brain function, but also getting smart with what you eat as a snack in between meals. Try some of these easy ideas to build more brain-friendly eating habits:

Start your day with some brain food for breakfast:

• Oatmeal mixed with 1 tablespoon flaxseeds, 1 teaspoon peanut butter, sliced banana or other fresh fruit, and some walnuts or almonds on top. Flaxseeds are an excellent source of alpha-linolenic acid (ALA), a healthy fat that boosts cerebral cortex function.
• Yogurt with fresh fruit and granola. Layer 1/2 cup of yogurt, 1 tablespoon granola, 1 cup fresh fruit (sliced or diced), and a spoonful of nuts such as walnuts and almonds. Almonds are beneficial for increased attention and awareness necessary for learning, as well as restoring memory and cognitive function.
• Eggs. They are a powerful mix of B vitamins (they help nerve cells to burn glucose), antioxidants (they protect neurons against damage), and omega-3 fatty acids (they keep nerve cells functioning at optimal speed).
• Smoothie with berries and beets. The natural nitrates in beets can increase blood flow to your brain, improving mental performance. In a blender, combine 1/2 cup of orange juice, 1 cup frozen berries (strawberries, raspberries, blueberries), 1/2 cup diced beets (raw or roasted), 1 tablespoon granola, 2–3 dates, 1/4 cup coconut water or plain low-fat yogurt, and 3 ice cubes. Blend for one minute.

Use snacks to get energy and focus better:

• Walnuts. This powerful brain food improves cognitive function and can even reduce memory loss. You need less than a handful for maximum effect.
• Fresh fruit. Rich in vitamin C, fruit boosts mental agility and reduces decline in the brain’s cognitive abilities. Eat it whole (apple, banana, tangerine, pear, peach) or dice several different types of fruit and eat as a fruit salad (watermelon, papaya, mango, berries, cantaloupe, oranges, grapefruit, pineapple).
• A fruit and nut mix. Prepare it ahead of time and bring it with you to school or work; it’s great for an energy boost when you feel that mid-afternoon slump. Mix up a tablespoonful each of walnuts, hazelnuts, almonds, cashews, sunflower seeds, pumpkin seeds, raisins, figs, dates, dried apricots or peaches.