A 2 minute practice to set up your day

Posted by Adam Jelic on January 02, 2023

What was the very first thing you did when you woke up this morning? Did you roll over, grab your phone and start checking social media? Perhaps you opened your emails first thing and browsed what’s entered the inbox overnight. 

When you start your day this way, you’re starting on the defence. 

Instead, start your day on the offence by asking yourself three simple questions.

Question #1: What am I going to let go of today?

When was the last time you became fixated on something outside of your control? Perhaps it was a work promotion that slipped through your fingers, a crush that didn’t text you back, or a difficult friendship that continued to challenge your health and wellbeing. 

You’d hoped and dreamed for that job, that relationship, that friendship…but all the things you fantasised about didn’t happen and you just can’t let go. 

Sound familiar? 

When you hold onto situations or people that are outside of your control it creates anxiety, stress and worry. You simply can’t move beyond the state of obsessing when you’re ruminating on the past or worrying about the future. 

Letting go can be HARD especially for those of us who love being in control. But when you learn to let go, you create space for something new and beautiful to emerge. 

Question #2: What am I grateful for today?

We know you’re not hearing this for the first time, but practising gratitude daily is a surefire way to boost your mood and set you up for a positive day. That’s why we created our Daily Gratitude Journal as a way to help you develop a consistent gratitude practice.

In positive psychology research, gratitude has been proven to help people feel more positive emotions, improve their health, build healthy relationships, and deal with stress and hardship. 

If you’re struggling with finding something to be grateful for, think small. Here are some ideas to get you started: 

• The delicious coffee your barista makes you every single morning 
• The smell of freshly cut grass 
• Your partner’s or friend’s smile 
• That delicious steaming bowl of pasta you had last night for dinner
• The roof over your head 

Once you start cultivating an appreciative mindset you’ll notice things to be grateful for, everywhere. 

Question #3: What am I going to focus on today? 

In today’s chaotic world filled with incoming notifications, emails and requests, it’s easy to get distracted and fill your time up with ‘busy-work’ that actually doesn’t move you forward. 

That’s why this last question is so important; if you could only focus on ONE THING each day, what would it be? 

Would it be that big presentation you’re giving at work next week? An important job application? A chapter of the book you’re writing? A difficult conversation you’ve got to have? 

Choosing one key focus each day that requires a deeper level of thinking or concentration ensures that you have something to anchor to when the inevitable distractions start entering your space.

 If your first instinct is to reach for your phone the second you wake up, set yourself a challenge to give this morning practice a go and see how it changes your productivity and mood.