You’ll wake up for about 18,600 mornings in your adult life, give or take a few.
According to a 2013 report from the World Health Organization, the average life expectancy in the Philippines is 69 years old. Most people in wealthy nations are hovering around the 80–year mark. Women in Japan are the highest, with an average life expectancy of 86 years.
If we use these average life expectancy numbers and assume that your adult life starts at 18 years old, then you’ve got about 51 years as an adult. (69 – 18 = 51) Perhaps a little less on average. A little more if you’re lucky.
(51 years as an adult) x (365 days each year) = 18,615 days.
Once I realized this, I started thinking about how I could develop a better morning routine. I still have a lot to learn, but here are some strategies that you can use to get the most out of your 18,600 mornings.
Here are eight strategies that I’ve found to be most effective for getting the most out of my morning:
1. Manage your energy, not your time.
If you take a moment to think about it, you’ll probably realize that you are better at doing certain tasks at certain times. For example, my creative energy is highest in the morning, so that’s when I do my writing each day.
By comparison, I block out my afternoons for interviews, phone calls, and emails. I don’t need my creative energy to be high for those tasks, so that’s the best time for me to get them done.
2. Prepare the night before.
I don’t do this nearly as often as I should, but if you only do one thing each day then spend a few minutes each night organizing your to-do list for tomorrow. When I do it right, I’ll outline the article I’m going to write the next day and develop a short list of the most important items for me to accomplish. It takes 10 minutes that night and saves 3 hours the next day.
3. Don’t open email until noon.
Sounds simple. Nobody does it. It took me awhile to get over the urge to open my inbox, but eventually I realized that everything can wait a few hours. Nobody is going to email you about a true emergency (a death in the family, etc.), so leave your email alone for the first few hours of each day. Use the morning to do what’s important rather than responding to what is “urgent.”
4. Turn your phone off and leave it in another room.
Or on your colleagues desk. Or at the very least, put it somewhere that is out of sight. This eliminates the urge to check text messages, Facebook, Twitter, and so on. This simple strategy eliminates the likelihood of slipping into half-work where you waste time dividing your attention among meaningless tasks.
5. Work in a cool place.
Have you ever noticed how you feel groggy and sluggish in a hot room? Turning the temperature down or moving to a cooler place is an easy way to focus your mind and body.
6. Sit up or stand up.
Your mind needs oxygen to work properly. When you sit hunched over, your chest is in a collapsed position and your diaphragm is pressing against the bottom of your lungs, which hinders your ability to breathe easily and deeply. Sit up straight or stand up and you’ll find that you can breathe easier and more fully. As a result, your brain will get more oxygen and you’ll be able to concentrate better.
7. Eat as a reward for working hard.
I practice intermittent fasting, which means that I eat my first meal around noon each day. I’ve been doing this for almost two years.
But health is just one piece of the puzzle. I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food. By adopting intermittent fasting, I don’t waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up.
8. Develop a “pre-game routine” to start your day.
My morning routine starts by pouring a cold glass of water. Some people kick off their day with ten minutes of meditation. Similarly, you should have a sequence that starts your morning ritual. This tiny routine signals to your brain that it’s time to get into work mode or exercise mode or whatever mode you need to be in to accomplish your task.
The power of a morning routine
Just as it’s rare for anyone to experience overnight success, it’s also rare for our lives crumble to pieces in an instant. Most unproductive or unhealthy behaviors are the result of slow, gradual choices that add up to bad habits. A wasted morning here. An unproductive morning there.
The good news is that exceptional results are also the result of consistent daily choices. Nowhere is this truer than with your morning routine. The way you start your day is often the way that you finish it.
You’ve got 18,600 mornings. What will you do with each one?
A version of this article previously appeared on JamesClear.com.
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This article originally appeared on Entrepreneur.com. Minor edits have been done by the Entrepreneur.com.ph editor.