This 4-minute morning routine is key to a successful day: Mental performance coach
Ph.D. According to Cindra Kamphoff, having a good morning routine is the key to a successful day.
It doesn’t just mean eating a healthy breakfast or avoiding screens, says Kamphoff, founder of the Mentally Strong Institute and a mental performance coach who has worked with Olympic athletes, NFL teams and Fortune 500 CEOs.
Instead, she instructs her clients to implement a four-part mental technique that provides “a way to start the day with positive energy and positive focus,” Kamphoff tells CNBC Make It.
The routine can be done anywhere, and each step only takes about a minute, she says: “You can do this while drying your hair, eating breakfast, maybe even on your way to work.”
Kamphoff reports that her clients feel “more confident, more motivated,” and more focused after using the technique. Here’s how it works.
1. Practice gratitude
Every morning, stop what you’re doing for at least a minute and “think about the things you’re grateful for,” says Kamphoff. focus only on the positives: “You can be grateful for things that are easy or difficult.”
She suggests imagining a “highlight reel” of the relationships, life experiences, and career and job opportunities that shaped your path.
It may sound unpleasant at first, but “gratitude is one of the most powerful emotions,” says Kamphoff. Taking time each day to acknowledge what you are grateful for can have positive long-term effects: reduce stress and anxietyImproving focus, sleep and more positive mindset comprehensive.
Successful leaders like Oprah Winfrey and Jack Dorsey have also shared that gratitude is an important part of their daily routine.
2. Remember your purpose
Before you start mentally examining yourself As you make your to-do list, take a moment to think about “why you’re doing what you’re doing,” says Kamphoff. “Most people just think about their tasks and the things they need to do throughout the day, rather than thinking about why they’re actually doing it.”
Kamphoff suggests “visualizing the people you will impact that day” and thinking about “how you live your purpose through your work.”
Having a clear sense of purpose can make you feel better. motivated and interested at work and even potentially extend your lifesays Kamphoff.
3. Set your intention
Beyond “things you want to do,” take a moment to decide what your intention is for the day, says Kamphoff: Think about “who you want to be” and “how you want to show up” in the world.
Examples might include, “I will boldly lead my team today,” or “I will be fully present in today’s meetings,” says Kamphoff.
According to Kamphoff, defining your intentions actually makes you more likely to achieve them: “It helps you emerge as the person and leader you want to be.”
4. Talk to yourself positively
Finally, Kamphoff recommends using positive self-talk to increase your mental strength and confidence. “Starting the day with strong thoughts and a strong message helps build momentum,” she says.
Ask yourself this question: “What do I need to think about myself, my leadership, and my abilities to achieve my vision?” says Kamphoff.
She suggests creating statements that start with “I will,” “I can,” or “I will.” For example, if you are nervous about speaking to a large crowd, you might tell yourself: “I am the best speaker people have ever heard.”
These affirmations, she says, “will help you remind yourself of who you are.” “This is so powerful because you become what you think of yourself.”
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