Mindfulness and high-performance coach MELO CALARCO shares his five fixed morning routines that successful people use to win the day…
As a mindfulness and high-performance coach there is undoubtably one thing that the highest performing CEO’s, Olympic athletes and entrepreneurs have in common – they all have non-negotiable morning routines to set themselves up for a successful day ahead.
The way you start the day usually has a flow-on effect for the rest of the day. So, if you are someone who wakes up in a reactive way, checking emails and stressfully rushing out the door to get to work, chances are the rest of your day will continue to be stressful and reactive. It does not have to be this way and if you can take the time to create these similar non-negotiable habits for yourself, you too can have more energy and vitality every day. Here are five tips to get started…
SET YOUR PACE FOR THE DAY
The first golden rule I suggest is ‘the first thing you do in the morning is just for you’, it is not for work! Wake at your desired time, say 6am, and do 10 mindful breaths deep into your belly before you rush into the day. This will energise the body while oxygenating the brain and helps you take control of your morning pace (instead of waking up reactively with a phone in your face). When you practice deep breathing it calms the nervous system and initiates the relaxation response which mindfully prepares you for the day ahead and sets your pace to start the day in a calm manner.
GET MOVING ANY WAY YOU CAN
Do at least 20 mins of activity, this could be a brisk walk, jog, cycle, swim, yoga practice or any exercise routine that gets the body moving. This is not only good for your cardiovascular system and physical health, it’s also great for your mental health. Head outdoors if you can to get some fresh air and morning light which triggers your serotonin production and arouses your energy levels for the day. This also sets up your circadian rhythm for a good night’s sleep later in the evening. Win win! By the way, it doesn’t have to be high intensity exercise, it can simply be a morning walk if you prefer, (preferably without your phone) so you can move your body and clear your mind for the day ahead.
FIND STILLNESS FOR A FEW MINUTES
After your brisk exercise or morning walk, it’s time to find a moment of stillness again by doing a short mindfulness meditation practice. This can be two, five or 10 minutes to sit quietly and gather your thoughts. This may very well be the last few minutes of quietness you get for the rest of the day ahead but it will help you gain clarity and stay calm under pressure when things get tough at work. You can anchor your mind on your breath and body to stay present and aware. This is also a form of attention training so it will train your mind to stay focused for prolonged periods of time at work.
ABOUT THE AUTHOR
Melo Calarco is a mindfulness and high-performance coach, keynote speaker and corporate programs facilitator. His work has helped many CEO’s, leaders, corporate executives, medical professionals, elite athletes and other high performers to build resilience and perform at their absolute best, without burning out. Find out more www.melocalarco.com
For the full article grab the May 2023 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
