Tony Talks: Win the Morning

I truly believe that how you begin the day affects just how much you’re able to achieve. Over the years, I’ve fine-tuned my own morning routine, which includes healthy eating, exercise, and setting intentions and making positive affirmations. But I’ve also found some additional advice for those out there who might need a little push in the right direction. 

Wake up early. You know that saying, “The early bird catches the worm?” Well, it’s true. Not only does it give you a jumpstart on your list of things to be done for the day (see below), but it’s been shown to increase performance, provide a mental edge over the competition, is associated with having a healthier diet.

Make your bed. Former Admiral William McRaven said in his commencement speech for the graduating class from the University of Texas at Austin that changing the world starts with a made bed: “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. If you can’t do the little things right, you will never do the big things right.”

Get the blood pumping. Working out is key to starting off the day on the right foot, and it doesn’t have to be high-intensity training; a few sun salutations, five to 10 reps of a single exercise like push-ups or sit-ups, or simply taking your dog for a walk around the block is enough to get your energy up.

#FoodGoals. If you know me, then you know that I believe in the power of clean eating to help clear the mind for the big thinking that can take you to the next level. If I’m not doing intermittent fasting (which requires that I only eat between certain hours of the day, and mostly after 12 p.m.), then I typically go for steel-cut oats and a fruit smoothie. I usually start the day first with two glasses of water and then a cup of Four Sigmatic Mushroom Coffee (mushrooms are some of the world’s most nutritious foods, you know). 

Daily affirmations. I’m a big believer that self-talk is an important thing we can all do for ourselves every day. After I wake up, I take a few moments to remind myself that I believe in myself and I can do what I put my mind and heart to. I make my own choices. Just tell yourself how good you can be and that’s it.

Make a list. Take a look at your big picture by making a list of your tasks and to-do’s for the day the moment you get out of bed. This ritual will not only allow you to set realistic goals for what can be accomplished, but it will also help you take a critical look at just how much time you really need … and how much time you might waste, too.