Accountability Coaching Blog | Dennis Kay

Morning Routines and Beyond

(Why your Afternoon Routine May be Even More Important)

“When you wake up in the morning, think of what a precious privilege it is to be alive – to breath, to think, to enjoy, to love”  Marcus Aurelius

By now I’m sure you’ve heard of the value of morning routines. Everyone has one even if you’ve never really given yours much thought.

Most high performers are often asked about how they start their day. Usually it’s some variation on the following:

  • Some form of exercise
  • Meditation, prayer or mindfulness
  • Journaling
  • Coffee / Tea / Maybe some supplements
  • Some form of work on their most important “To-Do’s”

Having a good morning routine can set the tone for the entire day. Your peak performance and accountability coach will be able to help you optimize yours.

If you’re looking for some ideas on how to improve yours check out this short video:

But often overlooked and rarely talked about are similar routines or habits that can be used at different times of the day with huge benefits.

If you’re looking for Peak Performance that goes beyond your morning hours, read on.

What is your usual afternoon routine after coming back from lunch? Do you simply pick up on the project you left off before taking your break? Do you find it difficult to “get back in the game?”

Are you less productive and focused in the afternoons then you are in the mornings?

For the majority of people, the afternoons are when energy levels plummet. When that happens creativity and focus goes out the window. Most people now crave a second wind and they often turn to more coffee or other stimulants to get them through the rest of the work day.

Here are some tips and tricks to set up an afternoon routine to make it just as meaning and productive as your mornings. Your accountability coach can help you implement these.

1. Eat a lunch that will give you energy rather then turning you into a sloth.

Foods that are heavy in carbohydrates often leave us feeling full, bloated and tired. Instead of filling up with a heavy sandwich, hamburger or pasta try going lighting with high quality proteins, veggies and healthy fats.

2. Move! You don’t need a full blown workout, but do something that gets your body moving.

If it’s possible go outside for a walk. If you work from home do a couple of sets of kettlebell swings or jump for five minutes on a trampoline or rebounder. Your body naturally takes a dip in energy after lunch but a few minutes of movement along with some sunshine can literally reset the clock.

3. But before you move, rest! Yes, take a nap. Do NOT try to push through.

A short nap can be a powerful rest and make you happier and more productive for the rest of the day.

Looking for some tips on how to do it right? Here’s a short but interesting article.

4. Know Thyself and Adjust Accordingly

Are you more creative in the mornings or the afternoons? When during the day do you do your “best work”?

Some people tackle their most challenging projects in the mornings when their fresh while others feel more creative and focused in the afternoons. However you operate, adjust accordingly.

Many people save their easy or routine work for the first part of the afternoon. Stuff that needs to be done but that can be done without a lot of focus. Things like paper work, filing, organizing, planning etc all all be done for the first 30-60 minutes after lunch.

Then once some momentum kicks in you can turn to other more important projects.

5. Need a Little Extra Help? Try a few stimulants that aren’t coffee.

Caffeine in the afternoons can give you a temporary boost, but it can also affect your sleep at night making for a rough morning the next day.

Check out this interesting article: 9 Energy Boosting Drinks That Aren’t Coffee for some ideas.

Action Item: What one habit can you add to your afternoon or evening routine that could have a major impact on your productivity, success or happiness? Bring this up to your coach during your next 1:1.

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