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Motivation

How to Structure Your Day for Maximal Output

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Muhammad Ali In Bed

Success isn’t a matter of who has the greatest ideas and plans; success lies in action. The person who can get the most done, and at the higher quality, will be more successful than the one who can’t.

The greatest people in history have been known to have a unique abundance of energy. When others slept, they worked. When their peers were on breaks, they hustled. Energy is a necessity, a commodity as important as time, and far more important than money.

Learn how to structure your day so you can have more energy, get more work done, and live a more successful life.

 

Energy Begins with the Breakfast 

The majority of the people on the planet consume some form of carbohydrates for breakfast; but they shouldn’t. Carbohydrates – especially high glycemic carbs like white breads, sugars, and most fruits – raise your insulin levels and blood sugar rapidly.

As your blood sugar rises you get a brief boost in energy; the key word here is brief. A crash follows that brief spike, and an hour or so after you’ve consumed your toast, or sugar-filled coffee, you’ll find yourself lethargic and often yawning.

Rather than spiking your blood sugar, you want to allow them to rise slowly. In doing this you’ll see your energy levels build throughout the day, rather than have them filled with the ebbs and flows that normally occur.

Have meat and healthy fats for breakfast. Meat slows the rise of blood sugar, giving your energy levels a steady increase. Healthy fats, like animal fats and omega-3 fatty acids, increase your insulin sensitivity; that is, your body’s ability to use carbohydrates as fuel rather than storing them as fat. They also improve brain function, and give you more energy.

 

Try this breakfast:

2-4 slices of Ham

2-4 whole eggs (the yolks are filled with healthy omega-3’s, and testosterone-boosting cholesterol).*

1/2 cup of assorted berries (keep them dark – blackberries, blueberries, raspberries – to avoid a spike in insulin).

Assorted vegetables.

Have a cup of coffee as well, but make sure to keep it sugar-free and black.

*Eggs have been given a bad name because of their fat and cholesterol content. However, eggs have been shown not to increase your bad cholesterol levels, and actually help your body produce less of it when they’re consumed.

 

Start Your Day off With Activity

Aside from the fact that getting in great shape, alone, will help you have more energy; exercising to start your day will result in the release of powerful endorphins that positively effect mood, energy, and productivity.

Try this workout to start your day:

[youtube id=”uHcHBJv61bk” width=”620″ height=”360″]

 

Make Your Second Workout Break An Active One

As the day progresses and you begin to hit a wall, take an active break. Head to the gym, or go outside for a run. Too many head to the TV to take a break, but come out of their “time off” feeling more lethargic and less ambitious.

A short 30-minute workout will give you the boost you need to finish your work day off strong.

 

Fall Asleep By Having Carbs?

One of the greatest nutrition myths in existence, is that having carbohydrates late at night will stop you from sleeping. Actually, they have the opposite effect.

We already talked about how spiking your blood sugar results in an energy crash, not a prolonged boost. Well that crash, when it occurs late at night will actually help you fall asleep faster, getting the sleep you need to be as productive as you can be tomorrow.

 

How to Structure Your Day to Have Optimal Energy Levels 

  1. Meat + good fats and no carbohydrates for breakfast.
  2. Start your day with activity.
  3. Keep your carbohydrates low on the glycemic index:
        a. Whole grains
        b. Dark berries
        c. Quinoa
      d. Sweet potato and yams
  • Make your first real work break an active one.

Make sure you fall asleep by consuming carbohydrates with your dinner.

I hope this maximum energy plan gives you everything you need to reach your highest of goals.

Chad Howse is the creator of Be Legendary, a company dedicated to helping guys experience greatness in Fitness, Work, & Life. Chad has been featured in Men's Health, Men's Fitness, and Shape magazines, and is a contributor to the Art of Manliness, and Addicted2Success.

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12 Comments

12 Comments

  1. Alexandra

    Jul 10, 2013 at 9:26 am

    You forgot about drinking water through the day

  2. Justin Bautista

    Jul 9, 2013 at 3:39 pm

    When working on constant designs and projects this can be easily forgotten, but keeping those energy levels up is a definite requirement to stay creative and productive! Thanks!

  3. Kids Toys (Malaysia)

    Jun 27, 2013 at 3:10 am

    Starting a business uses a lot of energy. Thanks for the great website that I book marked.

  4. celine

    Jun 23, 2013 at 1:01 pm

    just amazing , thanks for information

  5. mirshadoz

    Jun 21, 2013 at 5:31 pm

    Great info and exercise!

    Thanks for sharing.

    Cheers!

  6. Motivational Speaker

    Jun 19, 2013 at 6:47 am

    Can’t beat a morning workout it clears the mind and gets the body energised.

  7. dejiu

    May 11, 2013 at 8:23 pm

    Chad Have done it again! thanks for the info bro!

  8. Ruby Singh

    May 10, 2013 at 4:28 pm

    To Live with passion and inspire others is simply a great way of living

  9. Bob Kaigey

    May 9, 2013 at 9:19 pm

    I want to try it out as I am struggling to lose fat around my abs thanks for the tips

  10. jai2010

    May 9, 2013 at 3:35 am

    Vishnu, we’ve heard this from you before. Until you start following through on some of your promises regarding your health, your comments will not be needed here.

  11. Karen Tuttle

    May 9, 2013 at 1:00 am

    Thanks, I need this extra push to bike at the beginning of the day instead of grabbing the laptop.

  12. Vishnu

    May 6, 2013 at 8:38 am

    Nice tips…Thanks i will try to follow them..

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Welcome to our new normal. A time in our lives that a year ago we certainly didn’t see coming that most of us probably wouldn’t have chosen for ourselves; but here we are. As the days away from each other carry on and more and more bad news comes our way, it’s easy to lose your motivation and waste energy doing things that aren’t helpful like worrying and fighting with people on the internet instead.

Nearly half of Americans report the coronavirus crisis is harming their mental health, according to the Washington Post. While many of us had routines set up to deal with stress in the past, the stress we are facing during this time is unlike anything we’ve experienced before. It’s easy to find yourself in a downward spiral, and that’s the most challenging time to stop the momentum and turn things around. If that’s the case, keep it simple and start to reach for little things to help you feel better and climb your way out.

Here’s a reminder of a few simple things you can do right now to start getting positive momentum going your way:

1. Find someone who was in a similar place and made it to the other side

Whether you’ve been unmotivated to workout, eat healthy, make sales calls or simply do anything, you can find someone who has been there and made it to the other side. Look up some great TED talks, go on YouTube and look up people that motivate you, google them to find their websites. There are short speeches and much longer talks all over the internet, you just need to find someone who you relate to that speaks to you.

2. Do something that you love

When we’re unmotivated, it’s easy to get out of the habit of doing what we love. Sometimes just getting out of bed or away from the tv feels like a chore. Think back to a time in your life when you felt great – what were you doing? What do you absolutely love to do that if you had the time, you would do all day and not realize any time had passed at all? 

Figure out a way to do whatever that is, or a modified version of it if it is something that you aren’t able to do at the present time. Spending time doing what you love will get your mind off of anything that is wrong and allow you to find inspiration.

“If something is important enough, even if the odds are stacked against you, you should still do it.” – Elon Musk

3. Don’t overcomplicate it

Keep it simple. When we’re stuck in a rut, we’ll give ourselves every excuse to not do something. Say you’ve gained some weight; you might tell yourself you need to find the perfect trainer and wait until you have time to cook your meals from scratch each night before you do anything else. Stop trying to overcomplicate it and keep it simple by finding one thing you can do right now, however small that may be. You don’t have to wait until the timing is perfect and the stars align for you to start moving in the direction you want to go.  

4. Get up and get moving

This is probably the last thing you want to do right now, but once you are up and moving, your blood will start flowing. The hardest part is getting started. Day one, get up and do anything to get moving. This is the hardest day if you haven’t in a while because getting up is really the hardest part. Day two, do a little more. Once you start, you’ll build momentum and get back in the habit.

5. Reset your focus

It’s so easy for worry to set in and for our minds to wander to places of what we can’t control. This is not motivating or helpful and we always have a choice to redirect our attention. There is always something we can do right where we are, so bring your focus to the solution instead of the problem and figure out the next step of what you can do. 

One step at a time. Step one, take your attention away from what you can’t control and what you can’t do. Step two, ask yourself questions like “What can I do?” and see what comes to mind. Follow through with the answers you find.

6. Listen to your favorite music

Not much can lift our spirits and put us into a positive vibration more than our favorite music. Feel free to sing along. Find a song that pumps you up and make that your theme song. Put it on anytime you feel down or unmotivated.

7. Expand your knowledge

“In times of change, the learners will inherit the Earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.” Quote by Eric Hoffer. In times of change, there is great loss but also great opportunity. Continually learning opens you to new opportunities and leads you to paths you may not have otherwise found.  

“Work like there is someone working twenty four hours a day to take it away from you.” – Mark Cuban

8. Meditate

If you’re already a meditator and got away from it, take some time to come back to it. If you’ve never tried, it can be as easy as setting a timer for five minutes (or less, feel free to start with one or two minutes) and focusing on your breath. Listen to the inhalations and exhalations. Silently say to yourself “in” as you inhale and “out” as you exhale. Even taking a few minutes to do this can help you to calm down and allow your mind to refocus.

When we’re unmotivated, our momentum starts moving in the other direction. Slow down that momentum by trying one of the ideas above. Once you’ve slowed down the momentum, get it moving in the right direction and you’ll be well on your way.

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