Motivation and emotion/Book/2024/Morning routine and motivation
How can a morning routine be used to facilitate motivation, productivity, and well-being?
Overview
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Alex, a 35-year-old marketing manager, often found himself struggling with motivation and productivity. Despite his best efforts, he felt constantly overwhelmed and unproductive, affecting both his professional and personal life. This case study explores Alex’s experience with and without a structured morning routine. |
Problems?
- Struggle with Motivation and Productivity: Without a structured morning routine, individuals often experience a lack of direction, leading to reduced productivity and motivation throughout the day.
- Impact on Mental and Physical Well-Being: The absence of a morning routine can lead to increased stress, anxiety, poor physical health, and overall reduced well-being.
- Challenge of Building and Maintaining a Morning Routine: Establishing and sticking to a morning routine can be difficult due to various barriers, such as time constraints, lack of motivation, and inconsistency.
The Overview is typically consisting of one to four paragraphs inbetween the scenario and focus questions. Suggested word count aim for the Overview: 180 to 330 words.
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Focus questions: Break the problem (i.e., the sub-title) down into three to five focus questions. Focus questions can also be used as top-level headings.
Ask open-ended focus questions. For example:
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Introduction to Morning Routines
[edit | edit source]![](http://upload.wikimedia.org/wikipedia/commons/thumb/8/89/Morning_routine_%28Unsplash%29.jpg/274px-Morning_routine_%28Unsplash%29.jpg)
Why morning routine is important?
[edit | edit source]- definition and importance -- morning routine and their significance in daily life.
- how morning routines can enhance motivation, productivity, and overall well-being.
- Aim for three to six main headings inbetween the Overview and Conclusion
- Sub-headings can also be used, but
- avoid having sections with only one sub-heading
- provide an introductory paragraph before breaking into sub-sections
The Science behind Morning Routines
[edit | edit source]Psychological Theories
[edit | edit source]Self-determination theory
[edit | edit source]Habit formation theory
[edit | edit source]- How are habits formed?
Goal setting theory
[edit | edit source]Impact on mental health
[edit | edit source]- Key research findings on the benefits of morning routines for mental health and motivation.
Research Findings
[edit | edit source]- Studies on morning routines
- Longitudinal Studies: Research on the long-term effects of maintaining a morning routine on productivity and well-being.
- Correlational Studies: How morning routines correlate with improved mental health and success.
Influence on Mental and Physical Well-being
[edit | edit source]How do morning routines influence mental and physical well-being according to psychological research?
[edit | edit source]Mental well-being
[edit | edit source]- stress reduction
- mood improvement
- cognitive function
Physical Well-being
[edit | edit source]- energy levels
- sleep quality
- overall health
(Psychological Benefits of a Morning Routine???
[edit | edit source]Enhanced Motivation???
[edit | edit source]Increased Productivity???)
[edit | edit source]Components of an Effective Morning Routine
[edit | edit source]Physical activity
[edit | edit source]- study on the impact of exercise on morning energy levels and motivation
Mindfulness meditation
[edit | edit source]Planning and prioritizing
[edit | edit source]- how planning increase productivity with evidence
Practical Strategies and Overcoming Obstacles
[edit | edit source]![](http://upload.wikimedia.org/wikipedia/commons/thumb/1/14/Depiction_of_a_person_suffering_from_Insomnia_%28sleeplessness%29_%28cropped%29.png/226px-Depiction_of_a_person_suffering_from_Insomnia_%28sleeplessness%29_%28cropped%29.png)
Building a Routine
[edit | edit source]- Routines for different lifestyle, that could fit various schedules.
- Customization: How to tailor a morning routine to individual needs and preferences.
- Balance: Ensuring a balance between various components of the routine (e.g., exercise, mindfulness, planning).
Common barriers
[edit | edit source]- typical obstacles to establishing a morning routine.
- strategies to overcome these barriers and maintain consistency.
Practical Tips
[edit | edit source]Consistency and Long-term Success
[edit | edit source]Importance of Routine Consistency
[edit | edit source]- Consistency in a morning routine fosters discipline and helps establish positive habits.
- Regular morning routines can lead to increased self-efficacy, which boosts confidence and resilience.
Building Habits and Momentum
[edit | edit source]- Consistent routines create a sense of momentum that propels individuals toward their goals.
- Habits formed through a morning routine can become automatic, making it easier to maintain progress over time.
- Effective Planning: How a structured morning routine supports effective planning and goal setting.
Case study
[edit | edit source]- case study of a real-life example and analyze the morning routines of high-performing individuals -- maybe Time Cook the CEO of Apple. Inc?
Figures
[edit | edit source]![](http://upload.wikimedia.org/wikipedia/commons/thumb/7/75/Thought_bubble.svg/140px-Thought_bubble.svg.png)
- Use figures to illustrate concepts, add interest, and to serve as examples
- Figures can show photos, diagrams, graphs, video, audio, etcetera
- Embed figures throughout the chapter, including the Overview section
- Figures should be captioned (using Figure #. and a caption). Use captions to explain the relevance of the image to the text/
- Wikimedia Commons provides a library of embeddable images
- Images can also be uploaded to Wikimedia Commons if they are openly licensed
- Refer to each figure at least once in the main text (e.g., see Figure 2)
Learning features
[edit | edit source]Interactive learning features help to bring online book chapters to life and can be embedded throughout the chapter.
- Scenarios
- Scenarios or case studies describe applied/real-world examples of concepts in action
- Case studies can be real or fictional
- A case study could be split into multiple boxes throughout a chapter (e.g., to illustrate different theories or stages)
- It is often helpful to present case studies using feature boxes.
- Feature boxes
- Important content can be highlighted in a feature box. But don't overuse feature boxes, otherwise they lose their effect.
- Consider using feature boxes for:
- Scenarios, case studies, or examples
- Focus questions
- Tips
- Quiz questions
- Take-home messages
- Links
benefits of exercise on wellness.
- Tables
- Use to organise and summarise information
- As with figures, tables should be captioned
- Refer to each table at least once in the main text (e.g., see Table 1)
- Example 3 x 3 tables which could be adapted
Table 1. Descriptive Caption Which Explains The Table and its Relevant to the Text - Johari Window Model
Known to self | Not known to self | |
---|---|---|
Known to others | Open area | Blind spot |
Not known to others | Hidden area | Unknown |
- Quizzes
- Using one or two review questions per major section is usually better than a long quiz at the end
- Quiz conceptual understanding, rather than trivia
- Don't make quizzes too hard
- Different types of quiz questions are possible; see Quiz
Example simple quiz questions. Choose your answers and click "Submit":
Conclusion
[edit | edit source]- The Conclusion is arguably the most important section
- Suggested word count: 150 to 330 words
- It should be possible for someone to only read the Overview and the Conclusion and still get a pretty good idea of the problem and what is known based on psychological science
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See also
[edit | edit source]- Approach Motivation (Wikiversity)
- Habit versus Addiction (Wikiversity)
- Theory of Human Motivation -- Maslow's hierarchy of needs (Wikipedia)
- Morning routine and motivation (Book chapter, 2023)
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References
[edit | edit source]Garcia, M. (2024, June 5). Tim Cook Daily Routine: Insights into the Apple CEO's Success Habits - GadgetMates. GadgetMates. https://gadgetmates.com/tim-cook-daily-routine#:~:text=Tim%20Cook%E2%80%99s%20Morning%20Rituals%201%20Starting%20the%20Day,Tim%20Cook%20starts%20his%20work%20activities%20early.%20
James, S. E. (2012). Charles Duhigg: The Power of Habit: Why We Do What We Do in Life and Business. Journal of Child and Family Studies, 22(4), 582–584. https://doi.org/10.1007/s10826-012-9645-6
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006
University of Canberra - ezProxy. (n.d.). https://web-p-ebscohost-com.ezproxy.canberra.edu.au/ehost/pdfviewer/pdfviewer?vid=0&sid=9244f238-6a2f-417e-ab41-d649103e0f3b%40redis
University of Canberra - ezProxy. (n.d.-b). https://www.proquest.com/docview/2454360658?accountid=28889&sourcetype=Scholarly%20Journals
University of Canberra - ezProxy. (n.d.-c). https://web-p-ebscohost-com.ezproxy.canberra.edu.au/ehost/pdfviewer/pdfviewer?vid=0&sid=8eb1c8c3-764e-498e-9641-71a07711efeb%40redis
Wu, K., Wang, S., Ding, T., & Li, Y. (2023). The direct effect of exercise on the mental health of scientific and technological professionals and the mediating effects of stress, resilience, and social support. Frontiers in Public Health, 11. https://doi.org/10.3389/fpubh.2023.1074418
List cited references in APA style (7th ed.) or wiki style.
APA style example:
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External links
[edit | edit source]- Exercise matters to mental and well-being
- Video: Neuroscientist: Use This MORNING ROUTINE to Boost Motivation & Focus
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