Wouldn’t it be great if we could make any day awesome in just 22 minutes?
I know it sounds crazy, but we actually can!
Over the years, I’ve learned how we can “bio-hack” our health and mind to perform better and make the most of every day. Of all the things I’ve learned, I’m actually most blown away by neuroscientist Robert Cooper, Ph.D.
He says, “How you start your day upgrades or downgrades your whole day.”
This makes total sense.
No matter how much we work on our diet, fitness, and health daily, it can all go to sh*t if the start of our day isn’t in alignment with what we are trying to achieve. And sometimes, we may find we don’t even get a chance to work on those things because we wake up already feeling behind.
When we think about it, the way we start our day sets everything in motion.
If we wake up feeling overwhelmed, the rest of the day feels like we can’t catch up.
If we start the day stressed, we get road rage on the way to work, spill the coffee, and feel like nothing goes “right” for the rest of the day.
If we get up and go straight to our email, it derails us from getting in a workout or eating a healthy breakfast, and then we’re rushed to get out of the house.
Any of these sound familiar?
Well, Robert Cooper has done years of work in this area and research shows that not only how we start our day matters, but that the first 22 minutes of our day are the most critical.
The first 22 minutes of our day drastically upgrade or downgrade the rest of it.
Here’s how you can upgrade your day in those precious first 22 minutes:
1. Your morning routine actually starts in the evening.
What you do or don’t do dictates how you wake up in the morning. Take a look at how you feel before going to bed. Are you relaxed or stressed? If you’re stressed: what can you do to reduce your stress before bed? Write it down to get it out of your head. Meditate, use deep breathing, or another practice. I usually meditate, sit in my sauna, or read.
2. Put to rest everything you’ve learned and had to deal with throughout the day at night.
If you don’t, it will haunt your dreams and be the first thing you wake up worrying about. This is where gratitude comes in. Give thanks for what you have experienced, knowing that although you may not see the positive impact in the moment that down the road you’ll be able to look back and it will be clear.
3) Wake up and set the tone.
How would you like to wake up? Rested, relaxed, and calm? Make it happen. I’m pretty sure no one will die if you wait to respond to an email 22 minutes after you wake up. Consider laying in bed for a few minutes and setting your intentions for the day. To work out, eat healthy, let life’s annoyances roll off your back, be productive—whatever it might be for you.
I double dog dare you to give this a try for just three days and see how it shifts your life. Think of this as your new “breakfast of champions” for your mind. After all, health is not just about what you eat but also about what you feed your mind.
Author: Jenn Malecha
Image: Nomao Saeke/Unsplash
Editor: Danielle Beutell
Copy Editor: Catherine Monkman
Social Editor: Yoli Rammazina