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7 Things You Do Each Morning That Can Sabotage Your Whole Day

As Tim Ferriss said, “If you win the day, you win the morning.”

Sadly, most people sabotage their mornings instantly. Hitting snooze, sleeping in, and scrolling through social media in bed can destroy your mornings.

If you want to take your life or business to the next level, you need to maximize your 24 hours each day. That starts by waking up with an empowering morning routine.

If you can avoid these seven habits, you can win the mornings and find more success than you ever thought possible.

7 Ways You Sabotage Your Day Each Morning

1. You Don’t Plan The Night Before

“No one made a plan to be lazy, fat and stupid. That’s what happens when you don’t have a plan.” — Larry Winget

A great morning starts the night before. Each night, spend 10–15 minutes the night before setting your morning up for success.  

Start by doing these simple, easy tasks each night before going to bed:

  • Recap the day in a journal(3–5 minutes). Write down all the things you learned from the day and list out at least three big wins for the day. This forces you to create the habit of acknowledging your accomplishments.
  • Review your goals (3–5 minutes) . Ideally you have a list of goals that you are actively trying to accomplish in all areas of your life. Spend a few minutes thinking about each one and imagine as if they are already accomplished.
  • Plan tomorrow (3–5 minutes). You want to be able to roll out of bed and know exactly what your plan is for the day. Not only will this help you not hit the snooze, it will give you an overview of your day. You can think ahead to any roadblocks, tough conversations or anything else that might occur.
  • Make a request to your subconscious. As Thomas Edison said, “Never go to bed without a request from your subconscious mind.” While you sleep your brain is working just like it has all day. Don’t go to bed without giving it something to work on. Ask yourself out loud or write in a journal a question about something you haven’t been able to solve.

2. You Always Hit The Snooze

I wish the snooze button never existed. Every day it makes people sleep through their goals and dreams.  When you hit the snooze button you are setting yourself for failure.

Not only are you more likely to be rushed and flustered but you are sending the wrong signals to your subconscious mind. When you hit snooze you are signaling to your mind that your priorities aren’t really that important.

If you’re struggling with the snooze button, here are three ways to fix it starting tomorrow.

  • Get some accountability
  • Turn off the snooze feature on your iPhone app
  • Set your alarm clock far away and not next to your bedside table. This will require you to get out of bed to turn it off. Once you’re up make the bed so you start the day winning.

3. You Forget Water

Studies have shown that our brains are made up of 73% water. Despite weighing a small amount of our overall body weight, the brain requires a massive amount of our water intake.

Instead of going straight to coffee, start the day off hydrated with at least 16 oz of water. I make it easy by leaving a glass of water right next to my sink. This way I wake up, drink 16oz of water, and brush my teeth all within five minutes of waking up.

4. You Start The Day Reactive

Facebook, Instagram, Snapchat and everyone else is doing a phenomenal job getting people hooked to their phones. They’re literally hiring people form the casino gaming industry to make sure you get addicted to your phone.

But if you wake up and start looking at your phone, you’re starting the day off reactive.

Ask yourself … what good is actually going to come out of checking emails or social media right when you wake up?

Checking your email first thing in the morning can set you up for failure. Reacting to what’s on your device can make you upset, mad or worried within six minutes of waking up. This can make it hard to get your morning back on schedule and productive.

Instead, take a digital detox each morning for at least 30-60 minutes. Use this time to meditate, exercise, stretch, journal or listen to a motivational video.


5. You Procrastinate The Hard Things

It’s human nature to procrastinate the hard stuff. Whether it’s a difficult conversation, email you don’t want to send or project you’ve been avoiding.

But how many times have you done this only to end up pushing it until tomorrow or next week?

Rip the band aid off and do the hard stuff first!

If you’re an entrepreneur do the one thing you have wanted to do. Make progress towards your biggest goal. Do the thing you don’t want to do.

Remember, your brain is most creative in the morning.  Use the mornings as time to do the hardest stuff first when your brain is firing on all cylinders.

6. You Think Motivation Will Happen Automatically

Motivation is what gets you started. Habit is what keeps you going.” – Jim Rohn

If you expect to wake up motivated everyday, you’re setting yourself up to fail. Motivation really does come and go, even for the most successful people in the world. You need to create a routine that enables you to feel motivated and inspired.

Try some of these ways to cultivate the motivation each morning:

  • Get outside and go on a walk with your dog
  • Change your physiology with breathing exercises
  • Hit the gym. Or do pushups, body weight lunges, yoga or stretching at your house.

7 Things You Do Each Morning That Can Sabotage Your Whole Day Motivation is what gets you started. Habit is what keeps you going. @FEARLESSMOTIVATIONOFFICIAL / JIM ROHN QUOTE HABITS MORNING REST ENERGY VITALITY COFFEE CAFFEINE

7. You Have Bad Eating Habits

What you eat determines how you feel. If you start the day off with sugary snacks (albeit, sometimes delicious) you’re jumping a roller coaster for your metabolism the rest of the day.

Instead, stick to high protein options and breakfast foods that won’t spike your blood sugar and have you searching for donuts by 10am.

If you avoid these seven behaviors you can do more by 10am than most people will accomplish all day. Remember, if you can control your mornings and evenings, the middle part of the day will be much more productive and else stressful.

Control what you can in life so you can start the day empowered and on your terms.

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Why Compliments Made Me Cringe and How I’ve Learned to Accept Praise

“Even when the sea is stirred up by the winds of self-doubt, we can find our way home.” ~Tara Brach

What is it about praise that’s so hard to hear sometimes?

You know the drill. You do something noteworthy, like cooking a meal for your friends, or getting on stage to do a talk. Assuming things go okay, your friends or colleagues tell you a bunch of nice, encouraging things afterward:

“This meal is delicious!”

“You did great up there!”

And suddenly you feel uncomfortable.

Maybe you deflect those nice, encouraging words (“Oh it was nothing, really”). Or worse, you graciously accept their praise, but inside you feel strangely empty, like you’re getting credit for something someone else did.

So what’s that all about? Why can’t we just let praise sink in?

To begin with, we’re often very good at dismissing people’s praise. We see all the angles, the reasons that someone’s praise doesn’t really count.

“They don’t know what they’re talking about.”

“They’re just being polite.”

Me? I often I experience praise as a kind of pressure. It’s why, if I’ve made a good first impression on somebody, I want to leave the room immediately. (“Uh oh. They think I’m this charming all the time? Now I have to keep this up.”)

Through this lens, we can even turn praise into criticism:

“They think I need special encouragement.”

“Yikes. If they think that was good, they must have a really low bar for what they think I’m capable of.”

It’s like a superpower that makes you feel awful. Even when people are being nice.

This is how I imagine praise works for some people:

Do a good job -> Praise happens -> Fills up the praise vase -> They think, “I’m doing okay at this life thing!”

But this is how it often works for me:

Do a good job -> Praise happens -> I notice the glaring discrepancy between the praise and my feelings about myself -> I think, “I’ve fooled them again! I better not mess this up!”

Sound familiar?

The problem may actually be that you’re overusing your strengths. When you second-guess someone’s praise, searching for the hidden meaning of their words, you’re actually using a highly developed communication skill. You’re reading between the lines of what they’ve said. This is often a really useful skill, but if you’re like me, you may have honed that skill a little too much.

Recently a friend of mine put it this way:

“Part of the reason that I can find things hard is because I overuse my strengths. I’m really smart at looking for the nuance in things, but I look for the hidden message in *everything*. It makes my life a bit complex, and I’ve learned I need not to be so diligent at using my strengths.”

Yep yep yep.

When we second-guess every positive interaction, we turn potentially nourishing moments into a launching pad for further self-interrogation and doubt. I call this “praise-shaming”: the act of taking well-intentioned positive feedback and using it to highlight your own shortcomings.

So how do you learn to relate to praise in a more nourishing way?

First, you need to understand why praise can sometimes feel like it’s not really about you. And it’s not just an issue of self-esteem; it has to do with the nature of praise itself.

The thing about praise is, it’s a form of judgment, and it tends to be very definitive. Let’s say you’ve just done something difficult, like speaking in front of a crowd. Afterward, your friends might say…

“You were amazing!”

“Oh my god, that was so good!”

Lovely stuff, but not all that nuanced.

Our inside experience is usually so much more complicated. “I think I mostly did a good job, but also there are ten things I’d change, and I’m still not sure if that one particular person in the third row was hating every minute.”

It’s not that praise is false; it’s just too simple.

If you spend a lot of time in your own head, wondering why the world seems so simple for other people while your brain is going at a thousand miles an hour, then it’s no wonder that praise can often feel like a gross simplification of your inside experience.

The praise feels false, not because the person praising you is lying, but simply because it doesn’t match your inside reality.

And since praise is so black and white, if that praise doesn’t ring true, it kind of makes sense that our reaction to it is to go drastically the other way. We think, “Well, if it’s not actually that great, then I’m some kind of fraud, right?”

Strangely, the first step to accepting praise may actually be to take it less personally.

A funny thing started happening for me about a year ago, at the tender age of thirty-five. When someone would tell me they liked my work, or they enjoyed my company, I stopped taking it so personally.

I’d think to myself, “Oh, that’s nice that they think that about this idealized version of me they have in their head. He sounds lovely.”

Doesn’t sound all that uplifting, does it? And yet, strangely, it helped me feel a lot less uncomfortable with the praise that came my way.

It took the pressure off. Suddenly there was room for that praise to be what it really is: simply an expression of how my friend is feeling in that moment, when they think about me.

By not taking praise personally, I wasn’t doing any favors for my self-worth, but that was kind of the point. If every bit of well-meaning praise sparks an internal referendum on your worthiness as a human (do I really deserve this praise?), that’s not exactly a recipe for inner peace.

I couldn’t yet accept that I deserved to be praised. But by not taking praise so personally, it helped me at least accept that my friends thought I was deserving of praise (even if I privately thought they were crazy).

I tried this approach for about a year. I got better at relaxing when people would tell me nice things. I stopped worrying so much about living up to the idealized version of me that friends and colleagues had in their heads. It helped.

But there’s another step, one I’m just beginning to master. Because the truth is (as I am slowly realizing) the people in your life probably know you better than you think. In fact, your friends know you in a way you struggle to know yourself, because they’re not focused on all the things you think are wrong with you.

Sure, the nice things your friends tell you might not be the whole truth, but they are still true.

Praise is what the people who care about you see when they look at you without all the layers of self-judgment.

There’s something very encouraging about this, I think. That the people around me are willing to look at me and see the good stuff, even when I’m convinced it’s not the whole story. That they are willing to focus on my strengths, not my flaws.

Through this lens, praise isn’t some kind of deception. Nor is it some kind of well-meaning misunderstanding. It’s an act of love. It’s a willingness to see the best in you, even though life is always more complicated. And these days? I’ll take that.

About Graham Panther

Graham Panther is a mental health consultant based in Melbourne, Australia. He is co-founder of the Big Feels Club, a ‘feel-osophy’ club for people who are sad or scared a bunch of the time. He believes that big, scary feelings are part of the human condition, but it helps to find other people going through that same big stuff. You can find more of Graham’s writing on the life + feelings equation at

Get in the conversation! Click here to leave a comment on the site.

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The Hard Truth About Being An Entrepreneur & One Quote That Could Change Everything

Entrepreneurship can be insanely difficult.

It’s often portrayed on social media as the cool ‘it’ thing to do. The exotic travel destinations, laptop lifestyle and unlimited income.

While there are a ton of perks to it, it’s important to remember that choosing to make your own path in life is difficult.

The road less traveled is filled with uncertainty, doubt, and tough times. But in the end, you control your destiny.

When times get tough, use this entrepreneurial quote and lessons to help you push through and make sure that you come out on top.

The Hard Truth About Being An Entrepreneur & One Quote That Could Change Everything Do not go where the path may lead, go instead where there is no path and leave a trail. quote entrepreneur entrepreneurial entrepreneurship

If you’re an entrepreneur, you are living this quote in your real life. If you’re going down the path of entrepreneurship, you have no clue what will happen. It might work or it might fail miserably.

But the “what if” moments you get from entrepreneurship are unlike anything you experience in the corporate world. For most people, their day is full of predictability. Wake up at the same time, go to work for 8-10 hours, come home, repeat.

As an entrepreneur, you have no idea what will happen each and every day. That’s what makes it so exciting.

Each day you get to look back and realize how far you’ve come in your own journey. You get to leave the trail instead of following the masses.

That being said, entrepreneurship isn’t the easy path. If you want easy, stick to the 9-5 corporate world.

Here are three ways to forge your own path and end up building the business that you’ve always imagined in your dreams.

Forge Your Own Path

Entrepreneurship is about being creative. It’s not about simply copying what competitors are doing and slapping your logo on it.

In order to be successful, you have to forge your own path. You have to think outside the box in every aspect of your business.

From the people you hire, the products you create or the marketing message you send out to the world. Don’t be afraid to forge your own path and stand out.

Have a Vision and Goals

If you look at some of the most successful entrepreneurs like Steve Jobs or Elon Musk, you realize they always were operating from a vision in their mind. They first saw it in their head and then turned it into a reality.

Having a vision is step one of creating something great. Get super clear on your three-year vision of your business.

Think about it in detail. What will your day to day look like? How many people will be there? How much revenue, sales, and employees will you have?

Create a vision, review it daily, and work on breaking it down into tangible goals each and every day.

Never, Ever Give Up

The great ones never gave up. If you’re like 99.9% of entrepreneurs, it’ll get so hard you will want to quit.

During these tough times, it’s so important to look back at why you started and remind yourself of the dream you saw in your mind. Reviewing your vision will help, but you also should surround yourself with people who think like you and want the same results.

Surround yourself with people and environments that help you stay motivated. Remember, when things are tough.. tomorrow is a new day

Don’t give up on your dreams!

Are Your Ready To Find A Way? 👇 💪

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