6 morning moves that will improve your work day by Rachel Grumman Bender on Oct 28, 2015, 1:28 PM Advertisement
 Even if you pop out of bed with every intention of having a productive day, it’s easy to get derailed. Let’s be honest — who hasn’t gotten sidetracked first thing in the morning checking social media or reading up on what everyone thought of last night’s “Walking Dead” episode? Here’s the thing: How you kick off your morning can set the tone — and momentum — for getting things done throughout the day. So we’ve rounded up six quick (because we know how important getting enough shut-eye is, too) and easy ways to jump-start your morning with power and purpose to set yourself up for a killer productive day. SEE ALSO: This weird morning ritual improved my life and happiness  Fit in a 7-minute workout While we know it’s easier said than done to roll out of bed as the sun is coming up, budgeting some extra time to exercise in the a.m. can help give you lasting energy for the entire day. Research shows that fitting in a workout helps improve mental functioning and memory — helping to make you more productive. And did we mention it can also help keep you trim? A 2013 study found that working out before breakfast helps burn 20% more body fat than if you schedule a workout later in the day. The Morning Move: Check out the New York Times’ “The Scientific 7-Minute Workout,” an at-home routine that features 12 high-intensity interval-training moves that use just your body weight, a chair and a wall. There’s even an app for it so you can exercise anywhere, anytime — even in your pj’s.
 Bliss out with a 2-minute meditation Convinced you don’t have the time or the discipline to meditate every day? Well, if you can spare 120 seconds, you do. While that may not sound like much time, multiple studies have shown that even brief doses of meditation come with a slew of benefits that can boost your career—from making you cognitively sharper and more focused to improving decision-making. The Morning Move: Zen Habits blogger and best-selling author Leo Babauta recommends sitting still and, for just two minutes, keeping your attention focused on your breath as it comes into your body and goes out. “When your mind wanders, take note of that, but then gently come back to the breath,” Babauta has said. “That’s it—no mantra, no emptying of the mind, no perfect lotus position, no meditation hall or guru. Just pay attention to your breath.” Babauta explains that these small bouts of meditation each morning can help you feel a bit calmer, less distracted, and less reactive during the day—especially when work stress creeps up on you. Not bad for two minutes of your time, right? Related: 5 Outside-the-Box Ways to Combat Work Stress That Really Work
 Draft a thoughtful things-not-to-do list We all have mile-long to-do lists that we semi-diligently try to tackle each day, but a surprising productivity secret is actually doing the opposite—thinking of things that, no matter how much you may want to do them, you can skip doing for 24 hours. The Morning Move: Make a short anti-to-do list of typical time wasters you want to avoid that day, recommends Carson Tate, author of “Work Simply: Embracing the Power of Your Personal Productivity Style.” Maybe your list includes dodging unnecessary meetings or even limiting the amount of time you spend on that ultimate time waster—email! While you probably can’t go email-free for too many hours of the day, Tate suggests at least not starting your day by checking email. “It’s counterintuitive, but I always tell clients that emails in your inbox are everyone else’s agendas,” Tate says. “They represent what everyone wants from you—their goals and objectives. Why not start your day with your own goals and objectives?” Related: Power Hack of the Week: How to Tackle To-Dos Like a President
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