Introduction: The Ambitious Mindset

If you're reading this, and you don't mind me saying, you're likely ambitious. It's a beautiful quality. History's biggest movers and shakers almost all shared this trait. How often do you hear about a lazy person just stumbling upon a world-shifting product or equation? You've got big goals and you're working towards something truly special.

The thing about us ambitious folks is that every so often (let's be honest, often), we bite off more than we can chew. We have a tendency to overstuff our to-do lists and sign up for way too much. This, of course, frequently leads to burnout and the complete unraveling of both our work life and our well-being. Then comes the dreaded rebuild, which always takes way too long and way too much energy.

The "Rise and Grind" Reality

A common thread I see among founders, freelancers, and ambitious people is the 'Rise and Grind' mentality. After all, we're driven individuals with a mountain of things to accomplish. We're probably even dreaming about our task lists (guilty!). So, we rise and grind. We get up and, as soon as humanly possible, mainline a cup of coffee and start chipping away. And while our to-do list might shrink, the risk of burnout and those nasty negative emotions skyrockets.

It might surprise you to learn that your cortisol levels (a key stress hormone) naturally peak about 30-60 minutes after you wake up. That's perfect timing for our work-from-home 'Risers and Grinders' to feel the full force of their cold brews and that weird buzz – you know, the one that's a delightful mix of feeling productive and low-key panicking. Or, for our ambitious in-office crowd, that peak hits just as your car, train, or Uber pulls into the station, giving you a delightful flash of the 'Sunday scaries'… every… single… morning.

The Solution: A Mindset Shift

How do we fix this mess?

It starts with a mindset shift, something along the lines of: "I'm so over feeling ____ (burnt out, stressed, anxious, like I'm constantly falling short), something has to change." And that's swiftly followed by building a morning routine with healthy habits that you know make you feel calm, on top of your game, and laser-focused. Yes, it might mean hitting the hay a bit earlier so you can wake up and have the morning you deserve. And yes, it's absolutely worth it.

The Science Behind Morning Routines

The scientific evidence overwhelmingly supports the idea that starting your day off right enhances cognitive function, promotes positive mental states, and facilitates the development of sustainable healthy behaviors for long-term well-being.

Let's dive into the positive mental state stuff first. A 2003 study by Emmons & McCullough, published in the Journal of Personality and Social Psychology, found that "Taking a few minutes in the morning to plan the day and set intentions has been linked to increased productivity and a greater sense of control, reducing feelings of being overwhelmed."

Mindfulness meditations (that thing everyone knows is amazing but few consistently make time for) has an astounding influence on how you operate throughout the day. "Mindfulness training has been shown to enhance sustained attention, working memory, and cognitive flexibility" (Jha et al., 2007, Cognitive, Affective, & Behavioral Neuroscience; Tang et al., 2012, Trends in Cognitive Sciences). Want even more reasons to give mindfulness meditations a shot if you haven't already? Check out Rick Ruben's interview with Jon Kabbat-Zinn on the Tetregramaton podcast (4/17/2024).

By outlining a few key morning habits, you're essentially making a personal promise to show up for yourself. A report in the Conservation of Resources Theory states that "Starting the day proactively with intentional activities, rather than reactively checking emails or jumping into stressful tasks, can foster a sense of control and reduce feelings of being overwhelmed, a key component of burnout" (e.g., Hobfoll, 1989, Conservation of Resources Theory).

As far as cognitive functions go, morning routines like mindfulness meditation "can improve executive functions, which include planning, problem-solving, and decision-making (Davidson & McEwen, 2012, Resilience: The Science of Mastering Stress, Trauma, and Adversity).

With just a few minutes each morning, centered around habits like soaking in nature, journaling, and stretching, you're giving yourself the best possible shot at crushing those tasks without feeling completely depleted. "A calm and focused start to the day can improve decision-making abilities, making it more likely to make healthy choices throughout the rest of the day" (e.g., Baumeister et al., 1998, Journal of Personality and Social Psychology on ego depletion).

Your Morning Routine Toolkit

If your mind's drawing a blank on some morning habits, here's a list of activities scientifically proven to reduce stress and create a foundation for increased productivity and overall well-being:

Meditation/Mindfulness
Affirmations and Gratitude Lists
Visualization
Morning walk, workout, or stretch
Reading or listening to a learning & growth-focused podcast
Journaling

This list forms the backbone of a morning ritual technique called the Miracle Morning, popularized by Hal Elrod in his highly recommended book of the same name.

Conclusion: The Power of a Good Morning

There's no doubt, especially after reading this, that how we kick off our day has a significant impact on everything that follows. By building healthy habits, you can dial down your stress, create the foundation for getting more done, and feel healthier all day long. There's a natural glow you embody when you start every day by checking in with yourself before diving into emails. I hope you get to feel that glow.

If you haven't already, check out Onward's Habits and Habit Heat Map features to help you stay accountable and pick up on trends to help you improve your routine and, thus, your mood and energy!

All the best out there! We're rooting for ya.

Onward Blog

The Ambitious Professional's Guide to Morning Routines That Prevent Burnout