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No Coffee Required: 5 Morning Routines That Can Help You Maintain Long Work Days

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I have been asked that question many times over; How can you maintain such a source of inexhaustible energy? I bet you drink two cups of coffee per day. The answer is actually no! I see coffee as being addictive, so I don’t get myself into the habit of drinking coffee and not being able to get out of it. Well, how do I do it then? The steps that follow will help you maintain a reasonable level of energy throughout the day.

Here are my 5 morning routines to help me maintain my 15 hour work day:

1. Morning reading for 20 minutes

The first thing I do when I wake up is pick up a good book and read for 20 minutes. I don’t check my messages or emails. Don’t get tempted into going to your computer first thing in the morning. Reading something positive first thing in the morning will set the tone for the rest of the day. Don’t use your smartphone, or anything that will distract you.

The reason you do this is because you will have a sense of control as you are doing something that you deliberately choose to do. If the first thing you do when you wake up is to start worrying about the demands of life, you are setting yourself up for failure. You will be depleted and won’t be able to do anything productive during the day. Start your day with a sense of control and maintain that attitude throughout the day and maintain that virtuous cycle. Those first 20 minutes are sacred, use them wisely!

“When you are at home, even if the chicken is a little burnt, what’s the big deal? Relax.” – Jacques Pepin

2. Morning exercise for 10 minutes

Your 20-minute reading will be followed by 10 minutes of physical exercises. Push-ups, sit-ups, leg raises or jogging. Whatever you can do to get you physically pumped up. Some good music will be a plus. Exercising first thing in the morning helps boost your metabolism, allowing you to burn more calories throughout the day through a process called excess post-exercise oxygen consumption, or EPOC.

Exercising increases your productivity and gets your endorphins going. You will be more awake and ready to tackle your day by giving yourself that extra energy boost. In addition to the productivity boost, research also shows that working out can increase your mental clarity for four to 10 hours post-exercise. This ten-minute workout gets you ready for the next step that you are about to learn shortly.

3. Morning shower for 15 minutes

If I were to choose between morning and night showers, I would definitely choose morning showers. This may different for most people but showering early morning is yet another amazing energy booster to get you ready for the long day ahead. Research shows that a morning shower can energize the body and help stimulate the lymphatic system.

In addition, a morning shower can wake you up and even boost creativity according to research. Dr. Janet K. Kennedy a clinical expert and sleep expert in New York, recommends a morning shower for those who have a hard time getting out of bed. You got to wash that sleep off!

“Everyone who has taken a shower has had an idea. It’s the person who gets out of the shower, dries off and does something about it that makes a difference.” – Nolan Bushnell

4. Morning writing for 5 minutes

Spending five minutes every morning writing will be of great value as well. I usually spend five minutes each morning writing about what I am grateful for, my parents, my health, my work, etc. I would then write about what the one task is that I would need to get done above all during the day today. Lastly, I write my LTG (long-term Goal) down. I remind myself that everything I do today will be another step to take me closer to that goal.

5. Power breakfast for 10 minutes

Yes, you see right. I call this the power breakfast. I take time to have an abundant breakfast. It varies between fruits, cereals, breads, hot chocolate, milk, chow mein and so on. After that breakfast I am ready to face the day. Sometimes, I will eat breakfast at my office or in class, but I will always make sure I have the power breakfast. While I usually go through the first four steps without speaking a word to anyone, the breakfast is usually different. You are free to have breakfast your way, but always make sure you get your “power breakfast.”

These rules may seem too simplistic as indeed they are, but they are effective. In 2016 I got bad reviews simply because I was sleeping too much in my cubicle and I couldn’t focus. When they would not renew my contract for sleeping too much in my office I knew I needed to find a lasting solution if things were to be different. It had to be a healthy and lasting solution.

From December 2016, I have decided to use these five steps and they have worked wonders. As a matter of fact, I sleep for 5.5 hours down from eight hours previously. That may sound counterintuitive but I have more energy to go through the day right now than I did when I was sleeping eight hours. I know it is effective because I literally work around 15 hours a day. The ultimate success of my writing depends on whether you decide to take these principles and apply them in your own life.

One simple question; Why wouldn’t you give it try?

Image courtesy of Twenty20.com

My name is Bachir Bastien. Being the sparkle that will ignite the fire of possibilities in as many people as possible is how I define myself. I was born and raised in Haiti by my mother. My life has been a struggle since conception. I decided that I was going to use my stories to empower others. These experiences may have been lemons, but I can use them to make sweet lemonade. This is what I have decided to do. That became my life purpose. My first name Bachir means messenger of good news in Arabic; I have been doing just that for the past two years here in Taiwan through articles, workshops, seminars and speeches. I have seen students changing behaviors, increase in confidence, watched students conquer stage fright, etc. This in turn gives me the unwavering certitude that I can empower more people.

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Success Advice

Why One-Size-Fits-All Leadership Will Always Fail (and What Works Instead)

The surprising truth about leadership styles that can make or break your team’s success.

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Why one-size-fits-all leadership doesn’t work
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Leadership has always been as much about people as it is about performance. Ken Blanchard, in his influential book, “The One Minute Manager”, put it simply: different strokes for different folks. (more…)

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What Every New CEO Must Do in Their First 100 Days (or Risk Failure)

Your first 100 days as CEO could define your entire legacy, here’s how to make every move count

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When Tim Cook took over from Steve Jobs at Apple, the world watched with bated breath. Jobs wasn’t just a CEO; he was a visionary, an icon, and a legend of innovative leadership. (more…)

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Entrepreneurs

The Leadership Shift Every Company Needs in 2025

Struggling to keep your team engaged? Here’s how leaders can turn frustrated employees into loyal advocates.

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Bridging the gap between employees and employers
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In workplaces around the world, there’s a growing gap between employers and employees and between superiors and their teams. It’s a common refrain: “People don’t leave companies, they leave bad bosses.”

While there are, of course, cases where management could do better, this isn’t just a “bad boss” problem. The relationship between leaders and employees is complex. Instead of assigning blame, we should explore practical solutions to build stronger, healthier workplaces where everyone thrives.

Why This Gap Exists

Every workplace needs someone to guide, supervise, and provide feedback. That’s essential for productivity and performance. But because there are usually far more employees than managers, dissatisfaction, fair or not, spreads quickly.

What if, instead of focusing on blame, we focused on building trust, empathy, and communication? This is where modern leadership and human-centered management can make a difference.

Tools and Techniques to Bridge the Gap

Here are proven strategies leaders and employees can use to foster stronger relationships and create a workplace where people actually want to stay.

1. Practice Mutual Empathy

Both managers and employees need to recognize they are ultimately on the same team. Leaders have to balance people and performance, and often face intense pressure to hit targets. Employees who understand this reality are more likely to cooperate and problem-solve collaboratively.

2. Maintain Professional Boundaries

Superiors should separate personal issues from professional decision-making. Consistency, fairness, and integrity build trust, and trust is the foundation of a motivated team.

3. Follow the Golden Rule

Treat people how you would like to be treated. This simple principle encourages compassion and respect, two qualities every effective leader must demonstrate.

4. Avoid Micromanagement

Micromanaging stifles creativity and damages morale. Great leaders see themselves as partners, not just bosses, and treat their teams as collaborators working toward a shared goal.

5. Empower Employees to Grow

Empowerment means giving employees responsibility that matches their capacity, and then trusting them to deliver. Encourage them to take calculated risks, learn from mistakes, and problem-solve independently. If something goes wrong, turn it into a learning opportunity, not a reprimand.

6. Communicate in All Directions

Communication shouldn’t just be top-down. Invite feedback, create open channels for suggestions, and genuinely listen to what your people have to say. Healthy upward communication closes gaps before they become conflicts.

7. Overcome Insecurities

Many leaders secretly fear being outshone by younger, more tech-savvy employees. Instead of resisting, embrace the chance to learn from them. Humility earns respect and helps the team innovate faster.

8. Invest in Coaching and Mentorship

True leaders grow other leaders. Provide mentorship, career guidance, and stretch opportunities so employees can develop new skills. Leadership is learned through experience, but guided experience is even more powerful.

9. Eliminate Favoritism

Avoid cliques and office politics. Decisions should be based on facts and fairness, not gossip. Objective, transparent decision-making builds credibility.

10. Recognize Efforts Promptly

Recognition often matters more than rewards. Publicly appreciate employees’ contributions and do so consistently and fairly. A timely “thank you” can be more motivating than a quarterly bonus.

11. Conduct Thoughtful Exit Interviews

When employees leave, treat it as an opportunity to learn. Keep interviews confidential and use the insights to improve management practices and culture.

12. Provide Leadership Development

Train managers to lead, not just supervise. Leadership development programs help shift mindsets from “command and control” to “coach and empower.” This transformation has a direct impact on morale and retention.

13. Adopt Soft Leadership Principles

Today’s workforce, largely millennials and Gen Z, value collaboration over hierarchy. Soft leadership focuses on partnership, mutual respect, and shared purpose, rather than rigid top-down control.

The Bigger Picture: HR’s Role

Mercer’s global research highlights five key priorities for organizations:

  • Build diverse talent pipelines

  • Embrace flexible work models

  • Design compelling career paths

  • Simplify HR processes

  • Redefine the value HR brings

The challenge? Employers and employees often view these priorities differently. Bridging that perception gap is just as important as bridging the relational gap between leaders and staff.

Treat Employees Like Associates, Not Just Staff

When you treat employees like partners, they bring their best selves to work. HR leaders must develop strategies to keep talent engaged, empowered, and prepared for the future.

Organizational success starts with people, always. Build the relationship with your team first, and the results will follow.

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Entrepreneurs

What Makes an Entrepreneurial Leader? Traits of the World’s Best Innovators

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