Sarah Boyd


The 9 most powerful questions to get perspective in a difficult situation

The Science Of Starting Your Day Well

Do you have a morning routine?… you know, the things  you do consistently every day before work begins.

How your day starts matters.  If we don’t start our day well, it’s like tripping up at the starting blocks in a running event.  It makes it harder to recover and run the rest of the day well.

(Image credit @jshnaaa)

(Image credit @jshnaaa)

Surveys have shown that every individual that is successful in their field has their own personal routine that works for them in order to feel on top of their day. Their routines include our top 5 factors.

All great morning routines include:

1. Exercise: Studies have shown that 30mins of fast walking/jogging has the same neurological effect on your body as taking an anti-depressant pill. On the days that you exercise you think clearer, feel happier and feel more resilient to face the day. To read more on this topic, there is a great book ‘Spark’ by John Ratey.

2. Meditation: this is time set apart from people, emails, social media or anything else that is a distraction for you. It is time to centre and listen to what’s really important to you. Journalling, praying and meditating, even just 5mins has a positive effect.

3. Breakfast: the most important meal of the day is called that for a reason. For your health, and for your brain to engage with work, you need to make sure you eat something nutritious.

4. Planning: You should be in control of what you day looks like, rather than being run around by everyone else’s agenda. Look over your calendar or ‘to do’ list and decide what you want to achieve today. Wherever you put your focus and energy will grow.

5. Reading/Personal Growth: this may be listening to podcasts, reading articles or blogs, reading books, watching TED talks.


So these things sound great and all, but what do you do when you don’t have much time (or have a tiny human hanging off your legs as I do at the moment!).

Some tips include: 

1. Plan the night before: put the podcast on your iPod, plan your to do list, put your gym clothes out.

2. Wake up earlier: this will work best if you also try to go to bed earlier in order. Decide the time you need to leave for work and work backwards to find out what time you need to get up.

3. Learn to double up: listen or read on your morning commute; Read or plan your day while eating breakfast; listen to your podcast on your run.

4. Decide your top priorities: If you can’t get all 5 things in your morning, what is most important for you to feel on top of your day?

5. Adapt with your life season: learn to assess your priorities and adapt when life changes, as it regularly does. If you can’t go to the gym, go outside for a run. If there is no longer 30mins in your morning for meditation, be thankful for the 5mins.

As always, be kind to yourself.

Now I’d love to hear from you – what is your morning routine?



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The 9 most powerful questions to get perspective in a difficult situation.