Motivation and emotion/Book/2024/Morning routine and motivation

Morning routine and motivation:
How can a morning routine be used to facilitate motivation, productivity, and well-being?

Multimedia presentation (3 min)

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Overview

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.

Suggestions for this section: Engage the reader with a scenario, example, or case study, and an accompanying image Explain the problem and why it is important Outline how psychological science can help Present focus questions

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. What are the psychological benefits of a morning routine? How do morning routines influence mental and physical well-being according to psychological research? How do morning routines influence motivation and productivity? What practical strategies can be used to develop and maintain a morning routine? What are some common obstacles people face when trying to establish a morning routine, and how can they be addressed? How can consistency in a morning routine contribute to achieving long-term goals and sustained success? Ask open-ended focus questions. For example: Is there a relationship between motivation and success? (closed-ended) What is the relationship between motivation and success? (open-ended)

Introduction to Morning Routines

Figure 1: Morning Routine

Why morning routine is important?

• 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

Psychological Theories

Habit formation theory

• How are habits formed?

Impact on mental health

• Key research findings on the benefits of morning routines for mental health and motivation.

Research Findings

• 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

How do morning routines influence mental and physical well-being according to psychological research?

Mental well-being

• stress reduction
• mood improvement
• cognitive function

Physical Well-being

• energy levels
• sleep quality
• overall health

Components of an Effective Morning Routine

Physical activity

• study on the impact of exercise on morning energy levels and motivation

Planning and prioritizing

• how planning increase productivity with evidence

Practical Strategies and Overcoming Obstacles

Figure:2 obstacles to sustaining a morning routine.

Building a Routine

• 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

• typical obstacles to establishing a morning routine.
• strategies to overcome these barriers and maintain consistency.

Consistency and Long-term Success

Importance of Routine Consistency

• 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

• 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

• 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

Figure 2. Example of an image with a descriptive caption.

• 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

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.

habit theories

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":

1 Quizzes are an interactive learning feature:

	True
	False

2 Long quizzes are a good idea:

	True
	False

Conclusion

• 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

Suggestions for this section: What is the answer to the sub-title question based on psychological theory and research? What are the answers to the focus questions? What are the practical, take-home messages? (Even for the topic development, have a go at the likely take-home message)

See also

• Approach Motivation (Wikiversity)
• Habit versus Addiction (Wikiversity)
• Theory of Human Motivation -- Maslow's hierarchy of needs (Wikipedia)
• Morning routine and motivation (Book chapter, 2023)

Suggestions for this section: Present in alphabetical order Use sentence casing Include the source in parentheses

References

Gagne, M., & Deci, E. L. (2005). Self-determination theory and work motivation. In Journal of Organizational Behavior (Vols. 26–26, pp. 331–362). John Wiley & Sons, Ltd. https://doi.org/10.1002/job.322

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:

Rosenberg, B. D., & Siegel, J. T. (2018). A 50-year review of psychological reactance theory: Do not read this article. Motivation Science, 4(4), 281–300. https://doi.org/10.1037/mot0000091

Suggestions for this section: Important aspects of APA style for references include: Wrap the set of references in the hanging indent template. Use "Edit source": {{Hanging indent|1= the full list of references}} Author surname, followed by a comma, then the author initials separated by full stops and spaces Year of publication in parentheses Title of work in lower case except first letter and proper names, ending in a full-stop Journal title in italics, volume number in italics, issue number in parentheses, first and last page numbers separated by an en-dash(–), followed by a full-stop Provide the full doi as a URL and working hyperlink The most common mistakes include: Incorrect capitalisation Incorrect italicisation Citing sources that weren't read or consulted

External links

• Exercise matters to mental and well-being
• Video: Neuroscientist: Use This MORNING ROUTINE to Boost Motivation & Focus

Suggestions for this section: Only select links to major external resources about the topic Present in alphabetical order Include the source in parentheses after the link