Travis Bradberry* produces examples and evidence to prove that in the world of work, the early bird really does catch the worm.
Starbucks continues to grow relentlessly, with founder and former Chief Executive, Howard Schultz saying it plans to open 2,000 new stores this year alone.
While many factors contributed to Starbucks’ immunity to economic trends over the years, most were driven by Schultz during his tenure.
Starbucks’ massive size never stopped him from realising his vision of creating a company that’s about much more than making money selling coffee.
Schultz was committed to selling an experience and a lifestyle, both of which were inspired by a trip to Italy as a child, where he was drawn to the cafe scene.
When he led Starbucks, Schultz’s loyalty to his personal values started every morning at 4.30.
He rose early to make time for his employees, his family, and himself.
He started his mornings by sending motivational e-mails to his employees, and then he exercised by taking his dogs for a walk, before disconnecting from technology to eat breakfast with his wife.
Few of us have hundreds of millions of dollars to invest in our values, but we can all develop the same discipline that Schultz demonstrated each morning.
Research shows that early risers are more proactive than night owls, they’re more agreeable and conscientious, and they’re happier than people who sleep in.
There are many ways to utilise the early morning hours effectively, but some of the best ideas come from ultra-successful people like Schultz.
Here are eight of my favourites.
Drink lemon water
Drinking lemon water as soon as you wake up spikes your energy levels physically and mentally.
By improving nutrient absorption in your stomach, it gives you a steady, natural energy buzz that lasts the length of the day.
You need to drink it first thing in the morning (on an empty stomach) to ensure full absorption.
You should also wait 15-to-30 minutes after drinking it before eating (perfect time to squeeze in some exercise). Lemons are chock full of nutrients, such as potassium, vitamin C, and antioxidants.
Exercise
It’s not just Schultz who exercises early in the morning; Richard Branson, Tim Cook, and Disney’s Bob Iger all wake up well before 6am to get their bodies moving.
While their ungodly wake-up hours and exercise routines may seem crazy, research supports the extra effort.
A study conducted at the Eastern Ontario Research Institute found that people who exercised twice a week for 10 weeks felt more competent socially, academically, and athletically.
A second study conducted by researchers at the University of Bristol found that people who exercised daily had more energy and a more positive outlook.
Disconnect
While Schultz started his day with a motivational e-mail to his employees, after this he disconnected and dedicated his time to exercise and family.
When you wake up and dive straight into e-mails, texts, and Facebook, you are far more likely to lose focus, and your morning succumbs to the wants and needs of others.
It’s much healthier to take those precious first minutes of the day to do something relaxing, which sets a calm, positive tone for your day.
Eat a healthy breakfast
Eating anything at all for breakfast puts you ahead of a lot of people.
People who eat breakfast are less likely to be obese, they have more stable blood-sugar levels, and they tend to be less hungry over the course of the day.
When you eat a healthy breakfast, the doors to a productive day swing wide open.
A healthy breakfast gives you energy, improves your short-term memory, and helps you to concentrate more intensely and for longer periods.
Practice mindfulness
Mindfulness meditation has become increasingly popular among highly successful executives.
Its growth in the business world is largely due to the huge dividends it pays in productivity and overall wellbeing.
Research shows that mindfulness fights off stress by reversing the fight-or-flight response, improves your ability to focus, boosts creativity, and increases your emotional intelligence.
Set goals for the day
United States Founding Father, Benjamin Franklin was obsessive about planning his days.
He would wake up at 4am and meticulously piece together a schedule.
There’s a clear message to take from Franklin’s habit — prudent goal-setting pays dividends.
When you plan out your day as carefully as possible, your chances of successfully accomplishing your goals skyrocket.
Make certain your goals are realistic
There’s no point in setting goals if they aren’t realistic.
Take the time to ensure that your schedule for the day is doable by assigning times to your to-do list.
A good rule of thumb is to make your day as top heavy as possible.
Think about the things that have the ability to advance your career, no matter how daunting the tasks, and schedule them first.
When you complete difficult tasks first, you carry positive energy and a feeling of accomplishment into the rest of your day.
Finally, say no
No is a powerful word, which will protect your precious mornings.
When it’s time to say no, avoid phrases such as “I don’t think I can” or “I’m not certain”.
Saying no to a new commitment honours your existing commitments, and your morning time is an important commitment.
Research conducted at the University of California in San Francisco showed that the more difficulty that you have saying no, the more likely you are to experience stress, burnout, and even depression.
Developing a successful morning routine is essential. While the above strategies are tried and true, you should build upon them with other activities that work for you.
*Travis Bradberry is the award-winning co-author of the bestselling book, Emotional Intelligence 2.0, and the co-founder of TalentSmart. He can be contacted at talentsmart.com.
This article first appeared at talentsmart.com.
