January 18, 2022

109 | Morning Mindset: How to Control the Day Before the Day Controls You – With Eve Duke

Eve is an organizational psychologist, CCF Certified Coach, 3x founder with 2x business transition success. She works with leaders to better understand themselves, their culture and their people.

Mentioned in This Episode:

What You Will Learn:

  • Eve’s journey (2:16)
  • Owning and selling two businesses
  • Morning mindset (10:22)
  • Taking control
  • Work with yourself (17:45)
  • Keeping your momentum (23:10)
  • The work day routine (25:54)
  • Creating good habits (31:20)
  • Planning and visualization
  • Finding your trigger
  • Get in touch with Eve (35:05)

It’s 7:30am and it’s time to start your day. You may think that getting some exercise, eating a good breakfast and getting to work on time is all you need to do before leaving the house, but what about the morning mindset that will set the tone for your day? The morning mindset doesn’t have to be a struggle, and it all starts with getting a few important habits in place.

What are good morning habits?

-Start the day with gratitude. Take a moment to think of three things you are grateful for before getting out of bed. You can do this while still in bed, or as soon as you wake up. The benefits of gratitude are numerous, including better physical and mental health, increased social connection, better sleep quality and increased productivity.

-Meditate. If you are new to meditation practice, start with a breathing exercise first. Sit up, cross-legged if possible (on a pillow or folded blanket). Put your hand on your lower belly and breathe into that area. You want your hand to rise and fall with each breath. Try breathing in for four seconds, holding it for four seconds, and breathing out slowly for four seconds. Do this for five minutes in the morning and before bed. If you can’t sit up, try lying on your back with one leg bent, the other straight. Place your hand on your belly and breathe deeply.

-Write in a gratitude journal before getting out of bed. If you prefer writing, try writing in a gratitude journal for ten minutes before getting out of bed. Start with the things you’re grateful for from the day before, and move on to what you’re grateful for in the present moment.

-Exercise. The benefits of exercise are well documented: better sleep, improved cardiovascular health, lower stress levels, increased productivity and decreased depression.

-Eat a good breakfast before leaving the house. While nutrition can seem like a daunting task, starting with breakfast is the easiest step. Make sure you eat enough protein to maintain your muscle mass and carbohydrates to give you energy. Fruit is a quick and easy solution, but if you have time to prepare a meal ahead of time, go for steel-cut oatmeal with a dash of cinnamon for flavouring.

-Get out of the house as soon as possible after waking up. Assuming you won’t be late to work, getting out of the house as soon as possible after waking up will drastically reduce stress. Reduce your morning routine to only the most important tasks, like getting dressed, eating breakfast and brushing your teeth. If you take longer than fifteen minutes to do these things every morning, reduce the time by five minutes and see what happens.

-Find time to enjoy one non-work-related activity before leaving the house. While you shouldn’t be late for work, it’s important to take some time to enjoy yourself before you start your day. It could be as simple as reading a book or drinking a cup of coffee while you watch the sunrise.

-Pretend your day is a video game. In order to get through your day successfully, you need to make sure you have enough resources (energy and time) at your disposal. Pretend your day is a video game and ask yourself: what do I need to do in order to win this game? How much time and energy will each task require, and what are the consequences if I fail?

-Allow time for setbacks. It’s not possible to win every day, and allowing room for setbacks can make those occasional losses easier to bear. If you fall short of a goal or make a mistake, give yourself 5-10 minutes to let it bother you. Then find ways to turn what you learned from the setback into a learning opportunity, as well as identify specific measures you can take to prevent it from happening again.

-Take care of yourself. All of the things listed above are trainable skills, which means they take practice to master. If you find yourself having trouble with any of the things listed above, try taking care of yourself through exercise or meditation before trying again.

-Take a moment to think about your dreams. If you have a clear vision of what it is you’re trying to achieve, getting through the day should be much easier. Take five minutes before bed to write down everything you would want to accomplish the next day and ask yourself how you could make each task easier or more enjoyable.

-At night, instead of scrolling mindlessly through social media, brush your teeth and climb into bed. Make a ritual to look forward to as you prepare to close your eyes and drift off into a restful sleep (meditation, journaling, etc.).

Eve Mentality – Quotes From the Show

“You deal with money, and you deal with humans”

“Control the day before the day controls you”

“Work with what works for you”

“Habits are 40-45% of our day”

“Pay attention to where you get off the rails”

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