Cardiovascular Worksheet: Fill & Download for Free

I'm going to preface this answer by saying, that I've spent the better part of decade learning how to customize weight loss and exercise plans for other people. And I'm still learning new stuff all the time!The biggest mistakes people make is thinking that a routine is static, once you’ve developed it you don’t have to do anything new or different, right?Wrong…Both need to be constantly tweaked as you get better or worse at certain things. That’s the hard part.If you don’t track progress then you don’t know how to tweak things, so do yourself a favour and track your progress (load progressions and weight/girth at a minimum).For me to put to paper what I've spent all those years learning in a Quora answer is impossible, maybe a book, if I'm lucky. The key thing that most people simply cannot do effectively by themselves, is assess themselves.Even seasoned fitness professionals do a poor job of self-assessment, and we know what to look for. Nothing beats an external set of eyes, even if that external set of eyes isn't all that talented as a coach.Put a kid in a gym and give him a basketball and he'll eventually figure out how to play basketball on his own. Put a kid with a basketball, on basketball court with 11 other kids, and the worst basketball coach ever and you've still just accelerated that kid's progress ten fold.Likewise, put someone in a gym and they will wander around a bit. Observe what other people are doing in the gym, mimic them (or copy them), and look a little lost. They'll eventually figure out some stuff to do that may or may not be all that effective. Give the same person a coach for 3-6 months, and they should get better a lot more quickly. It can be a relatively short-term investment (<2 years).This question comes down to the fact that coaching works, even bad coaching. Better than trying to do it all by yourself because you get feedback, and feedback is incredibly important for progress. Honestly, people don't understand just how huge and impactful coaching is and can be until they've experienced it.I would never have gone as far in sports, school or my career, without the special coaches I've been lucky enough to have in my life. They all offered a great external point of view. Some I've paid for, others I've worked with or for and many were paid or volunteered their time.That being said there are some important things to keep in mind and I'll do my best to give you some pointers.The reason there is no perfect plan that I can just write out for you, is because the human body is a biological machine. Not a machine. There are some principles you have to adhere to, like progressive overload, but a everything else is up for debate.Perfection, when it comes to training, and biological systems, doesn't really exist. You do the best you can and your outcome might be very different from someone else following the exact same program under the exact same circumstances.Have you ever met a farmer that could make every single one of his apples grow perfectly to the exact same colour, shape, size? I doubt it, because biological systems just don't work like that, no matter how good a farmer you are.What trainers, coaches and fitness enthusiasts really mean by this is that training programs need to account for individual variance to some degree.What they don't mean by this is that your program has to be completely different from everybody else's.A lot of 'individual' needs are prevalent in a lot of other people too. Programs are still more similar than they are dissimilar. When you pay attention, you see patterns emerge. This is why I can design one program, several people can use it, and most will still get some benefit from it.The ideal situation however is that this program is modified correctly for the individual based on their unique predisposition. This might mean changing a lot of the exercises or it could be just a slight tweak of one or two exercises. Maybe your body responds best to a certain rep range, or maybe it responds best to regular changes in rep ranges.The fundamentals are the same, but there are slight modifications to consider to make it ‘custom.’For example, everybody in a Crossfit gym does the same WOD and I would argue most get results (provided they don't get injured or drop out). However, in a good box, all the coaches are taught how to scale the workouts appropriately, so even though the workout is the 'same on paper' it is not the same workout.Walk around and you’ll see some people using bands on their chin-ups, others pushups from the knees or with bands to assist, that person over there is using 65 lbs on the squat, that person is 135 over there and the other person has 195 on the far side of the gym. This is catering the workout to the individual and it's hard to argue that Crossfit isn't effective for what it is (I'd argue there are better ways of doing the same thing so as to minimize risk - but that's another answer to a different question).Tip #1: Learn Progressions and Regressions for all the key exercises.This is the easiest way to individualize a program to an individual, though some coaches are more skilled at it than others and it may require a lot of time to learn.In essence, we (and our coaches) all like to believe that we are a pretty and unique snowflake (and we might be) but when it's snowing out can you tell the difference between them? Sure you get some fat snow, some fast snow, some icy snow, etc...but on the broad scale snowflakes are a lot less unique than they are on the crystalline scale.You're exactly the same. Everybody has a unique shoulder on the cellular level, but there are only 3 or 4 types of acromion processes on the broad scale. 2 of these make for bad overhead pressing ability (these people will have to fight their shoulder structure and will probably never have awesome overhead pressing ability on the relative scale), people with one will probably never have a shoulder issue in their lives and the last one can go either way depending on environment and their training.Can you clear a shoulder test? If not, then you shouldn't have much if any overhead pressing in your program (I've seen a lot of people who do anyway, and then wonder why they have chronic shoulder pain...).Likewise here are some other basic classifications and generalizations you could make about most people:4 Different types of pelvic structuresDifference in the depth of ball and socket jointsFlexibility vs Stability (Mobility)Muscle Tone (Hyper vs Hypo, or High vs Low)Long Spine vs Short SpineLong Limbs vs Short LimbsRetroversion vs Anteversion (fancy way of saying how your shoulder and/or hip joints are structurally rotated)Posture (both static and dynamic)History of InjuryNeuromuscular Disorder (CP, etc...) vs HealthyTraining HistoryDesired ObjectivesSome coaches are anal retentive about the whole customization thing. I know of many who refuse to publish or put out programs they've designed because it doesn't agree with their 'values' on the issue of programming.Other coaches are super lax about it (in my opinion falsely) and use the same stuff over and over again with the same people, or worse just make stuff up on the fly without any concept of progression and regression. I generally fall in the middle, so here is my take.Tip #2The more advanced you get, the more 'specific' your desired outcomes, the more 'custom' approach you need. The more important coaching becomes. Most people are not that advanced until they have a few years of smart training under their belt.Tip #3About 90% of the population doesn't need anything overly custom, just catered to their needs. A landmine press instead of an overhead press for instance. They train the same muscles, but the former will be better for someone with shoulder issues 9 times out of 10.Tip #4Most people just need to start where they are at. I estimate that more than 70% of the population starts a fitness, weight loss or nutrition/exercise plan with a program that is too difficult for them or too easy for them.Tip #5The majority of reasons why someone can't or shouldn't do a particular program has to do with a lack of appropriate mobility, body structure, or strength to do specific exercises within that program (meaning most of any given decent program is fundamentally sound for nearly everyone, it's only a few exercises that need to be changed, reordered, etc...).Most people aren't qualified enough to figure this out for themselves. If it hurts, don't do it. Overhead pressing and bad bench press technique are probably the two biggest issues I see in this regard. I have worked with a lot of people who I don't think should press overhead until their mobility significantly improves. A fixed barbell is tough on the shoulders relative to other options like kettlebells or dumbbells that permit more rotation.It doesn't mean these are bad or 'dangerous' exercises though, it just means they are not applied well given the situation.Don’t get locked into dogma when it comes to fitness tools. Like a good tradesman, pick the right tools for the job.Tip #6When you look at the overwhelming majority of good programs, they are all more similar than they are different. Focus on the the similarities, rather than the differences.Tip #7You can start with a basic template and learn to swap in appropriate exercises. I call these Frameworks; Much in the same way Rails makes programming with Ruby a lot easier to do.Building frameworks for my training allows me to more quickly and more easily cater workouts to various individuals and myself.Tip #8Program adherence is actually more important that the program itself. Even if your custom program is a little 'off' but you follow it diligently, it's a lot better than the 'perfect program' you don't adhere to.Tip #9Most of common gym wisdom is nonsense. 'You have to squat to thighs parallel' no, you have to squat with as much range as you physically can, and then work to improve your range during your mobility work. Its contextual. Nothing is 100% necessary, don’t let sports like powerlifting or olympic lifting totally guide your resistance training approach (or conditioning for that matter). They are both very specific sports.A lot of people get hurt at the gym every year trying to follow 'conventional advice' even if it's poorly suited to their needs. Start from ‘needs’ first.Common Problems I See:People way stronger pushing than pulling, leading to a really funky static posture. You need more pulling in your program.People who are way stronger squatting and deadlifting proportionately to single leg movements like lunging, single leg squatting and single leg deadlifts. You need more single leg stuff in your program.People who just don't understand core training at all and do way too many crunches and crunch variations. They end up with really flexible/loose spines, which is not a good thing (more women than men, but still men often). You need more chops, lifts and rotational stability work, in addition to hip flexion training (weak or restricted psoas) with a neutral spine, along with anti-flexion and anti-extension training. You need more multi-directional core stability.People with poor glute control, strength and power. Usually a result of really tight hip flexors, but sometimes hamstring dominance.People with really tight hip flexors from sitting all day (stretch more and strengthen the opposing glute muscles).People with really tight ankle complexes (stretch more)People with really tight Thoracic Rotation (stretch more) and Extension (mostly from sitting)People with really poor shoulder function and mobility (limit overhead pressing, stretch deliberately and increase shoulder stability often) - learn what proper retraction, protraction, depression and elevation look like.People with really poor pelvic control, have a hard time controlling their pelvis while squatting, deadlifting, nearly anything that involves the pelvis. Hint: it ties in really heavily with the 'core' and most people don't realize this.People who are way stronger in their upper body than their lower body. If you routinely bench more than you squat or deadlift and you're not a ranked powerlifter, you need to train legs more.People with really tight, really weak non-dominant side (if you're a righty your left leg) adductors and really weak on their strong side abductors (stretch the groin more and strengthen the hip external rotators). Typically righties will have a right internally rotated hip and a left externally rotated hip, training should address this a little.Disproportionate amounts of power, endurance or strength in certain areas. A lot more specific, and difficult to address on your own.A lack of explosive training for 'fear' or previous injury.A lack of variance because they get habituated to a routine and don't leave it, which often means they are doing something like circuit training, or the same rep/set schemes for ages and then wondering why they aren't seeing progress. Everything works for a little while, until it doesn't. I've said it many times on Quora, eventual Change is the more important thing to consider in any program.Inadequate progression/regressions - often people are doing an exercise for too long that is either too easy, or too hard for them to actually be doing. They don't get a training adaptation because they are doing the exercise wrong, or they simply aren't creating enough stimulus.Inadequate intensity (or too much at the expense of technique). Many people I've worked with simply don't challenge themselves enough. Its hard to learn where that sweet spot is, between too much and not enough, and it's a time investment.A lack of understanding how their training should support their objectives. For instance the weekend warrior that is strong but not particularly explosive or elastic, should do more of the latter if performance is the objective. You can't just do strength work if you have a fat loss goal. You probably shouldn't do too much cardio if you have a muscle mass goal. People are often training competing demands to their desired objectives, without really knowing it.Things Every Program Should Contain(At Some Point in the Macrocycle/6-12 Month Period or less):A Squat Variation (or Knee Dominant Movement)A Lunge Variation (or single leg squat, or Single Leg Knee Dominant Movement)A Deadlift Variation (or Hip Dominant Movement)A Single Leg Hip Hinge (or Single Leg Hip Dominant Movement)A multi-planar movement (step and chop, jefferson deadlift, single arm DB press, Turkish Get-Up, etc...)A vertical press and pull (if you aren't cleared overhead, go with an incline press variation - ideally you do single arm and double arm variations, I like to alternate between the two with horizontal press and pull)A horizontal press and pull (I tend to consider closed chain and open chain movements but that's complicated for most people - just don't always do bench or always do push-ups for each and every phase, that's not smart)A loaded Carry, Walk or Sled DrillA Crawl VariationA Hip Flexion DrillAn Anti-Extension Drill (think front plank or rollouts and variations)An Anti-Lateral Flexion Drill (think side plank and variations)An Anti-Flexion Drill (usually covered by the hip hinge listed above, a deadlift falls into both categories)An Anti-Rotation Drill (Chops, Lifts, Pallof Presses) and/or Controlled Rotational DrillsA breathing drill (could be for relaxation purposes even if your breathing patterns are already good)A Grip Training Drill (could be the carries, could be a plate pinch, could be a fat bar on something else above...)A dedicated warmup and mobility routine that addresses where you lack stability, and where you lack adequate flexibility.Some jumping, hopping, skipping, sprinting, or other form of plyometric activity (even if your goals aren't increased speed/strength) at an appropriate levelSomething that stresses the heart mildly (particularly if your resting heart rate isn't about 60 BPM upon waking) to intensely 1-2 times a week.Every now and then train a lot of the movements above explosively, train with med balls, use kettlebells, bodyweight or use bands.Every now and then train a lot of the movements above with high reps, pushed to technical fatigue.Every now and then train a lot of the movement above with high intensity low reps (3-6 reps) provided technique requirements are metTrain mostly in a 6-12 rep range, unless your objectives dictate otherwise, particularly for any isolation movements you want to add.Place emphasis on lagging components aboveTrain additional isolation exercises with a function-down approach. Meaning train the shoulder stabilizers and hip stabilizers above aesthetic objectives.Train aesthetic isolation exercises arm curls, leg curls, leg extensions, deltoid work, etc..., only after the above is done (unless you're a ranked bodybuilder).Tip #9 still applies, but I’m confident you can find variations of those things that work for you and your goals.The proportions of the above, the tools you use, and the specifics are what are really catered to the individual. Perhaps even more specifically, cater to the desired outcome. If you have knee pain for instance, squats and lunges may need to be modified to eliminate the painful movements.Most of good programming is making people better at what they suck at. The problem is most people hate doing what they suck at and just want to do more of what they are good at, which just leads to worse problems down the road.Do enough of the things you like and learn to like more of the things you are not as fond of. Another problem is that most people are conditioned to think the following:If it feels harder it's betterIf I sweat a lot it's a good training sessionI only want to get my heart rate up because that's the only thing that matters (there is more to fitness than heart rate)If it doesn't fit the above criteria, I'm wasting my time (something will always be better than nothing -- so if you can't do all of the above, start with just one thing).People get into established routines/expectations as to what a good workout should be. Habitually doing the same stuff over and over again though, leads to overuse injury. If you avoid mobility training, you're setting yourself up for problems. If you avoid getting stronger, you're joints won't be able to handle all that bouncing and running you do. If you avoid doing any conditioning or cardiovascular work, you'll get winded easily playing with your kids. These is just reality, you need balance in any routine.If you need help, here are a few basic frameworks I developed and are freely available on my website (given in order of time committment required and level of experience):A Better Scientific Seven Minute WorkoutThe 2x2 Training FrameworkThe X Split RoutineUpdate:I just realized that I didn't really address the issue of building your own 'weight loss' program so much as 'exercise program'. However, the exercise component being a definite part of that, the above still applies to weight loss (or performance, or weight gain even, you just make a few slight modifications for each).I think everybody needs to develop a foundation of good exercise and nutrition habits (which in my experience eliminate about 90% of the problems most people have at some point in the process) and the above is definitely a good foundation from which to train off of, no matter what your objectives.Technically most people mean 'fat loss' but let's forget about semantics for a little while.Weight gain (fat accumulation) is almost always a result of:An accumulation of bad habits (less exercise, more bad foods, less cooking, etc...) which lead to more universal unsupportive behaviors (energy excess).The lack of appreciable and necessary skills.The biggest problem is that habits are unconscious, most people aren't even aware of them (again, hence why having an external pair of eyes is the most helpful) and it's really hard to know what skills you should learn/develop that make sticking to those habits a lot easier.I gave (I think) a practical, flexible, and fairly useful answer here:What is a realistic plan for losing 20% of my body weight? I’m a 52 year old male, 6'2″, 270.1 lbs.Really the biggest mistake I continually see (and I'll say this till I'm blue in the face) is that people try to take on way too much change at once. They get a meal plan that spells out every meal they should eat for the next 3 months to the teaspoon, but they don't know how to cook/prep most of the meals.They buy a book with a workout plan, or worse, grab one for free off the internet and soon one skipped workout (because they can't do 6 days a week of training yet) equals 3 skipped workouts, equals 'the hell with working out, I can't do all these exercises anyway!'People cause more frustration for themselves when they try to overhaul their exercise routine, or they overhaul their diet with all these rules, do nots, or 'permitted' foods. They fail to account for the adherence factor - that the execution of any weight loss program or exercise program or plan is at least 50% of the equation (and I'd argue it's more like 75%) for success. They fail to realize that success with this is mostly driven by the mind and not the nutrition or exercise plan.Here are the criteria that I think people should aim to meet with any nutrition plan, but a weight loss plan should follow the same criteria.What is a good diet? What does science say? I rarely eat sugar, I only drink water, tea and coffee. In general I eat healthy.It should:Address any nutrient deficiencies (or potential ones),Be mindful of your environment (working from home is different from working an hour commute away)Help control energy intake and appetiteMake it easy to adhere to the plan (or slowly developing the skills you need to adhere to it),Emphasize the highest quality of ingredients that suits your personal situation (If you can afford cage free eggs, do it, if you can't, don't worry about it, just get the regular eggs. Don't jump on the organic everything if it's beyond your means, you can still be healthy without that stuff.)Take into account your unique situation (financially, occupationally, socially, etc...)Have an exercise component somewhere that supports your objectives.The specifics of any diet (like a certain macronutrient ratio) are less important than your ability to adhere to the plan.Really weight loss is about finding the impactful limiting factors and removing those barriers. If you have a 3 coke a day habit, that might be a significant factor to address. If you eat crappy pizza every day for lunch, that might be a significant factor to address. If you have an issue with gluten, removing it could make a significant difference. If you have an issue with lactose, removing it could make a significant difference. If you drink a lot of alcohol, that might be a factor to address. Smoking could be a factor to address, and so on and so forth.I like to start with the limiting factor that seems the easiest to change and yet remains the most impactful.Here is a worksheet I use with my clients on how to figure that out for themselves. It’s designed to make them more aware of the factors going on in their lives that may be contradicting their desired outcome:Limiting Factor Commitment ChartHere is one I've pre-made identifying some of the most impactful habits I think people can adopt:The Habit Commitment ChartThey are free for you to use, if you're using them on your own though, you may need a little trial and error. Also these are a few years old now (I'll get around to re-doing them I'm sure), so I'm not sure how I feel about some of these habits so much anymore (like eating every 3-4 hours, isn't a high priority for me any more these days, though sometimes that may still work for you). There may even be a few I'd add to the list now but most of them are still solid.For more practical content like this, check out my new Quora Space: Skill Based Fitness. Hope to see you there…

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”Aristotle is credited with saying these 15 famous words. And for most of my life…I didn’t believe him.I fought against cultivating good habits and routines because I didn’t want to feel like I had to live my life by other people’srules. I wanted to be my own person and do my own thing. Besides, keeping a routine was hard work.Know what I discovered?Having no routine or structure is so much more draining mentally, physically, and emotionally than any routine could ever be!By not doing the things I knew would make me better — habits like exercising, meditating, and creating gratitude lists—I deprived my body and mind of the energy that these types of positive activities create. I felt tired…inside and out. And to make matters worse, my dreams and goals were just slipping away.A few years ago I decided to take a different path…to listen to Aristotle and actually work on creating excellence in my life by establishing a positive daily routine.Now that I’ve created and stuck to my own daily practice (I call it my ‘Best Day Ever‘—find the full routine at the bottom of this post), not only do I get more accomplished than I’ve ever thought possible, but I also feel 100 times better while doing it!I’d love to share with you all of the elements of my daily success routine and see if the pieces might help you create your own routine for greatness!Want to go further? I put together a special bonus area for Buffer readers with an eBook version of this post, a daily habit builder worksheet and a guide with 40 powerful morning habits!Why Create a Routine?But first, you may be looking for a bit more convincing about the benefits of creating a routine.Establishing a positive daily routine is both a self-investment and a way to do your best for the rest of the world. It also provides additional benefits, such as giving you structure, building forward-moving habits, and creating momentum that will carry you on the days when you feel like you don’t have the strength to carry yourself.Following a daily routine can help you establish priorities, limit procrastination, keep track of goals, and even make you healthier. It lowers your reliance on willpower and motivation because, as Tynan, the author of Superhuman by Habit, says, habits are “action[s] that you take on a repeated basis with little or no required effort or thought.”Today, I have more drive, motivation, and passion, which makes reaching my goals easier…and more fulfilling. I have more physical and mental energy to make it through my days…even the really tough ones (which still show up). I feel happier and more satisfied with the quality and depth of my life.I admit it though; it isn’t always easy to create good habits. As Brian Tracy says, “Good habits are hard to form but easy to live with. Bad habits are easy to form but hard to live with.”Here’s something really important to remember: what works for someone else, might not work for you. That’s why it’s important to pick the activities that resonate most with you, the ones that push you to become the best you that you are capable of being…and to keep doing those.Don’t be afraid to try new habits and see how they work for you. If they leave you feeling energized and inspired, keep doing them…if they don’t, keep trying new ones until you find ones that do.The key is to create regular and consistent daily patterns, that will take you where you want to go in life, helping you maximize yourself on every level possible.Now, let’s get into some of the things you can do in your daily routine to reach higher mental levels (i.e. more brain power and clarity!).Part 1: Optimize Your MindA successful daily routine helps you achieve laser-like focus from the moment you wake up in the morning…to the time you close your eyes and drift off to dreamland at night. Here are some ways to get it:Get positive: Start the day with a mantraAccording to the Mayo Clinic, positive thinking helps manage stress and even improves your health.“Today is going to be the best day ever!”I start every single day saying that simple sentence (out loud) as soon as I get out of bed. And yes, I even tell myself this on mornings that have followed nights that were too short or mornings that I wake up feeling like the weight of the world is on my shoulders. Why?These nine words put me in the right mindset for the day ahead.What makes a day good or bad isn’t the events that occur, but rather your response to them. As Jim Rohn once said,“Either you run the day or the day runs you.”I want to put my mind in a GOOD state right away…because left unchecked it will try to tell me the things that are WRONG…but through positive thinking, I can overcome it.Ben Franklin used to ask himself this question every morning:Pick a phrase or question that resonates with you. It could be as simple as smiling and saying “Thank you” out loud and acknowledging being gifted with another day.Be proactive: Don’t check your email first!When you wake up in the morning, do you immediately check your email or social media accounts? If so, you’re starting your day off in reactive mode instead ofproactive.As Jocelyn K. Glei writes in Manage Your Day-to-Day, “..the trouble with this approach is it means spending the best part of the day on other people’s priorities.”For instance, if you receive an email asking for work-related documents, you might be compelled to provide them immediately…even though you may have had plans to work on marketing your own side-business. Or if you open up Facebook and see one of your friends in a crisis, that becomes your focus, potentially keeping you from concentrating on your own issues or concerns.Start your days focused on YOU and you will be in a much better state-of-mind to help others and get more accomplished all day.Mentally prepare: Visualize your successSome of the world’s greatest athletes use visualization to help prepare themselves mentally to excel in their sport. Aaron Rodgers, considered by many to be the best quarterback in the NFL, talked about the power of visualization in a 2011 interview with USA Today:Jack Canfield, co-author of the Chicken Soup for the Soul series, suggests that you practice visualization 10 minutes a day to “harness the power of your subconscious mind.”Simply close your eyes and imagine yourself excelling and being the best you. Put yourself in situations where you shine, visualizing the best possible outcome. Include as much detail in your visualizations as possible, using all of your senses and making your “training” even more powerful.For people who have trouble closing their eyes and “seeing anything”, I recommend using a pen and paper and writing out how you want your day to unfold. Be as specific as possible…and be sure to keep it positive.The purpose of all of this is to pass command from your conscious mind to your subconscious mind. Your subconscious mind wants to believe what you tell it (good or bad) and it will do whatever it takes to turn those commands into reality.Read a book (Even if it’s just a page)Reading books offers many science-based benefits. Reading can boost your intelligence, increase your brainpower (for up to 5 days, according to research conducted by Emory University), and even strengthen your ability to empathize with other people. Reading has also been found to reduce your risk of Alzheimer’s by more than double…all this while helping you feel more relaxed at the same time!Joshua Becker, bestselling author ofSimplify, has made it a goal to read a book a week because reading makes him a better leader, increases his worldview and knowledge base, and reinforces his self-discipline.I don’t know about you, but I find it hard to find the time to read an entire book. I mean, who has hours and hours a day or week to just sit and read?That’s why I commit to reading just one chapter each day of a book of my choice. I’m in the process of reading a couple different books right now, so I just pick up the one that speaks to me the most that day and I sit and read a chapter of it. If I want to read more, I do.By breaking the big process (reading a whole book!) into something manageable (one chapter) I am able to read about 50 books each year.Make yourself accountable: Enlist a partner or mentorI have a mentor and I call him every day. Even if all I do is leave him a message, this one simple task holds me accountable. It also forces me to keep myself (and my mind) moving in a positive direction.If you don’t currently have a mentor, then think about how you could go about getting one. Or at least find someone you trust who can be your accountability partner, someone to hold you to your word. Eric “The Hip-Hop Preacher” Thomas believes that accountability partners are crucial for success and his accountability partners changed his life:ET recommends making a list of three people that you trust and respect. Have a conversation with each of these people and discuss exactly what it is that you want to accomplish. After the conversation, decide which of these individuals will serve best as a accountability partner for the specific milestone you are trying to reach.One quick suggestion, make sure it’s a win-win situation for them as well. In the words of author Ryan Holiday, “Bring something to the table.”“Anything. Quid pro quo. Even if it’s just energy. Even if it’s just thanks. You cannot ask and ask and not expect to give anything in return. The bigger the payoff you can offer, the longer they’ll take you under their wing. Figure out what you can offer and actually give it. Here’s a freebie: Find articles and books that relate to their field and pass on a recommendation and then they won’t have to waste their time searching.”Write: Prime yourself for creativitySpending time writing every day helps you become a better communicator, improves your ability to recall important information, and it also enhances your creativity. Write in a diary format and you also have the added benefit of greater self-understanding.One of the first things I do every morning is write Morning Pages, a practice devised by Julia Cameron that clears my mind and helps to clarify what I want out of life. To do your own Morning Pages, simply sit down and write three pages. They can be about anything you want them to be. Just write each and every day.I also write down 10 ideas, a concept I learned from James Altucher, author ofChoose Yourself. The point of this exercise is to work your brain and get your creative juices flowing. They can be big ideas (how to cure cancer) or small ones (ways get your cat to quit scratching the furniture).They say that everyone has at least one million-dollar idea in his or her lifetime. You may just find yours on this list!Make a daily to-do listOne great way to be fully prepared for the day ahead is to make a to-do list, just like Barbara Corcoran from Shark Tank, Jim Koch, founder of Sam Adams, and Jim McCann, founder and CEO of 1-800-FLOWERS.I plan up to six tasks that I want to complete during the day on mine and the reason this works is twofold.First, it helps me plan my day in a way that allows me to get the most out of it versus just performing random tasks and hoping that they move you forward. Second, creating a to-do list keeps me on task. I know exactly what you want to get done and when, which makes it more likely that you’ll do it.Keep your daily to-do list small so that it’s manageable and not overwhelming. A great “hack” to make sure you keep your lists simple is using a Post-It Note. The dimensions of a Post-It Note are perfect (typically 3″ X 3″) because the size constraint will force you to only write down the most important things that you have to do each day.You can’t fit more than 6 items on a Post-It Note (unless you cheat and write REALLY small…but you won’t do this, right?) and these tasks should be your MITs(Most Important Tasks).Plus, when you’re able to cross items off this list, it inspires you to keep going and accomplish even more!Take regular breaks throughout the dayWhile all of these tips are meant to help you forage ahead, sometimes you just need to step back and give your mind a break.Taking regular breaks keeps you from getting bored and losing focus, increasing your brain’s function at the same time. It also forces you to reevaluate what you’re working on, ensuring that you’re going in the right direction.I’ve found the Pomodoro Technique to be invaluable at helping me to keep my energy levels high and “forcing” me to take regular breaks. This revolutionary time management system is deceptively simple to learn, but life-changing when applied correctly. Here’s a quick breakdown of how it works:By utilizing this technique, I am now able to get 40 hours of work done in just 16.7! All the while, keeping my energy levels more stable and eliminating burnout (for the most part).Speaking of breaks…while you’re decompressing and giving your mind a chance to switch gears, why not close your eyes and catch some zzz’s?According to The National Sleep Foundation a short nap of 20-30 minutes can help to improve your mood, alertness and even performance. Winston Churchill, John F. Kennedy, Thomas Edison and Salvador Dali were all regular nappers.Break your day into chunksBreaking your day into chunks helps you be the best you as too much time spent doing one thing can cause you to lose focus…and interest. And if you’re working on something you don’t really want to do, it makes it easier because you only have to do it for a short while.Tim Ferriss, author of The 4-Hour Workweek, is a master with this as he sets his daily schedule in a way that doesn’t keep him on the same task for very long. Here’s what a “typical” day looked like for Tim a few years back:Some important takeaways from Tim:No two days are ever really the sameSpend as much time possible doing what you want by maximizing output in minimal time…this is the goal each day.How you use time and trade it forexperience…is what really matters.Now, look at your own day and figure out how you can break it into chunks…and determine what you need to do to spend your time doing what you want to do (as much as possible).Theme your weekJack Dorsey, co-founder of both Twitter and Square, used to manage both of these companies at the same time without getting overwhelmed. He did this bysetting aside different tasks for different days of the week. Here’s what it looked like:Even if you can’t set aside full days to deal with certain issues, you can probably block off certain hours of the day to handle them (going back to breaking your day into chunks). This can give you the time you need to make headway in those particular areas…without putting your brain on overload.Part 2: Optimize Your BodyBeing your best also requires that you take care of your body and are firing on all cylinders! Here are a few things you can add to your daily routine to do just that…Breathe: Practice deep breathingOf course, if you quit breathing you die…I’m talking about really breathing. 70% of your body’s toxins are released through your lungs and exhalation making the act of “full breathing” a natural and powerful detoxifier.Peak-performance expert Tony Robbins recommends deep breathing as part of hisTen-Day Challenge. Three times a day you take 10 “power breaths” using a ratio of 1-4-2. For instance, if you inhale for 6 seconds, you will hold for 24 seconds, and exhale for 12 seconds.This type of breathing brings energy to your body, making it healthier and less stressed in the process. You’ll start to feel better almost instantly…try it now. I’ll wait.Eat “productive” foodsWe’ve talked about a number of things you can do to make your days more productive, but did you know that the foods you eat can help with this too? That’s right. The items you choose to consume each and every day can actually affect how well your brain functions, ultimately making it easier (or harder) for you to hit your goals.Research has found that your brain operates optimally when you consume a very specific amount of glucose (25 grams, to be exact) in a form that is released slowly over time. Foods that fall into this category and have positive effects on your body and mind include:FishNutsSeedsAvocadoBlueberriesRaw carrots, and…most everyone’s favorite:Dark chocolateEat foods like these and your body andyour brain will thank you!Drink more water: 9-13 cups a dayNearly 75% of all Americans aren’t drinking enough water on a daily basis. Do you fall into this group?If so, this can leave you feeling tired all of the time, result in more frequent headaches, and also lower your strength and stamina, making any routine at all difficult to create, let alone keep.One way to overcome this all-too-common occurrence is to have water with you at all times. Drink a full glass first thing in the morning, have one following your morning exercise routine (which we’ll talk about soon), and drink up at every meal.Keep sipping the rest of the day too so you get your Mayo Clinic recommended intakeof 9 cups daily for women and 13 cups for men.Have some tea: Polyphenols benefit the bodyWhen you’re not drinking water, you may want to have tea in your cup. Harvard Medical School says that the polyphenols found in tea have been found to do many good things for your body. Specifically, they are anti-inflammatory and provide antioxidant-like benefits.Here are some of the best teas to drink as well as the reasons why:Sit back, enjoy a cup or two a day, and reap the benefits.Get out of your chair…oftenSpending your days sedentary, stuck behind a desk, can really wreak havoc on your body.The National Center on Health, Physical Activity and Disability (NCHPAD) cites some of the physical consequences of sitting a lot, which include: increased risk of colon and breast cancer, type 2 diabetes, strokes and heart attacks, as well as a greater mental decline and loss of muscle and bone.In his article The Healthiest Way to Work, Buffer content crafter extraordinaire Kevan Lee provides a few tips to help you get out of your chair and move more often. Some to think about implementing in your own life are getting up every 20 minutes, using a standing desk, and sitting on a saddle or balance chair.Exercise (MOVE!)Exercise is the one part of a daily routine that most everyone loves to hate. And there are tons of excuses not to exercise:“I don’t like to exercise.”“I couldn’t get out of bed early enough, so I ran out of time. And I don’t have time at night.”“I really don’t like to sweat.”The list goes on and on, but you get the point.In Choose Yourself, Altucher defines excuses as “easy lies we tell ourselves to cover up our failures.” How do you get past those lies? Start seeing what positive things exercise has to offer you…not what you don’t like about it.Entrepreneur Joshua Steimle exercises because, “If exercise stops, then my health goes downhill.” This decreases his productivity, right along with his motivation, while increasing his depressive feelings at the same time.Other benefits of regular exercise include having an easier time controlling your weight, reduced risk of type 2 diabetes and cancer, improved mood and more!Exercise doesn’t have to mean an hour long grueling workout session. Take a 10-20 minute walk. Do yoga, stretches, or dance around your living room. Get on the elliptical. Or do the Scientific 7-Minute Workout:It doesn’t matter what you do; just do something to get your body moving!Get enough sleep: No less than 7 hoursSleep is extremely important to your overall health for a multitude of reasons. In the short term, not sleeping enoughcan affect your judgment, mood, and even your ability to retain information. In the long term, chronic sleep deprivation can lead to obesity, diabetes, cardiovascular disease, and even early death.And beyond the physical and mental problems, it’s pretty tough to stick to a full routine when you’re so tired that all you can think about is crawling back into bed, pulling the covers over your head, and drifting back to sleep.To get a good night’s sleep, you can:Limit your caffeine to early in the dayChoose late-day foods that bring on sleep, like bananas, oatmeal, and potatoesUsing ear plugs or a white noise machine to cut out outside noise at nightDarken your roomStay away from technology for a good hour before bedtimeRemember, consistency and routine are key when it comes to creating healthy sleep habits. According to Dr. Lawrence Epstein, co-author of The Harvard Medical School Guide to a Good Night’s Sleep, “Our body craves routine and likes to know what’s coming.”Epstein points to two simple tenets for healthy sleep: (1) getting enough (no less than 7 hours) and (2) getting it during the same time frame each day (as much as possible).Part 3: Optimize your SpiritJust as mental and physical aspects of your daily routine can elevate you and push you forward, the same is true when you tend to yourself emotionally and spiritually. Here are a few options to consider:Get quiet: Try meditationOkay, this is technically called meditation, but if the idea of “meditating” is a turn-off, then just think about it as spending some daily quiet time alone. I was one of those people who didn’t think I could ever meditate (boy, was I wrong!)Engaging in this daily practice has a lot of positive benefits. Giovanni with the Live and Dare blog points out 76 of them, such as greater focus, better decision making and problem solving skills, improved memory, and an easier time managing hyperactivity or attention deficit disorder. It does this by altering your brain’s structure. (It actually grows!)Meditation also reduces stress, anxiety, and depression according to Harvard University studies, which are even more reasons to give it a try if you haven’t before.There are so many awesome guided meditations available for free online and for many people this is a great way to get started (or to enhance your practice).UCLA Mindfulness Research CenterThese 8 audio tracks are a great introduction to mindfulness meditation that you can practice on your own.The Chopra Center for Wellbeing PodcastDeepak Chopra, M.D. and David Simon, M.D. run The Chopra Center for Wellbeing and put out excellent guided meditations on their podcast. The sessions focus on specific themes ranging from gratitude to taking the plunge.20+ Hour Playlist on SpotifyThis is a wonderfully curated playlist of guided meditations for Spotify users.YouTube is FULL of guided meditationsYouTube is a goldmine of guided meditations. You can choose to watch & listen or just listen. The link above will bring you to a list of the most popular ones.AudioDharmaThis site offers a wealth of guided meditations from different teachers and on many different themes. Download them all for free or stream them directly.Here’s a great infographic that gives an overview of the different kinds of meditation and some tips for fitting in meditation at work.Find a well of inspirationInspiration and motivation can come from many places—books, music, podcasts, videos, emails, other people. All you have to do is find the one or ones that resonate most with you and commit to engaging with them. Daily.Research has shown that inspiration can be activated, captured, and manipulated…and it has a major effect on important life outcomes.I have a few apps on my phone that I read daily to inspire and motivate me. They keep me centered and grounded, giving me a more stable mental foundation.Another way to get inspired involves repeating positive affirmations, which is why I do this both in the morning and at night. In fact, researchers at Stanford University have found that affirmations have been shown to improve education, health, and even relationships.So find a word or phrase that is empowering and motivating to you and repeat it over and over again to yourself.Practice gratitude: Write what you’re thankful forIf you woke up tomorrow and only had the things you were thankful for today, what would you have?By spending time each day expressing gratitude for all of the blessings in your life, you do two things. First, you recognize that even though things may not be exactly as you’d like, you are fortunate to have what you do. Second, the more blessings you are thankful for, the more you draw in or attract. It’s like they multiply.Beyond just realizing your blessings, it also helps to actively appreciate them. For instance, I make sure I spend some time daily with my daughter and wife because I always want them to know how grateful I am to have them in my life.I write a simple gratitude list every single day (even on the days I don’t want to) and a result of creating over 1,000 of these lists, I have become a more positive, mindful and attentive person.Come up with a list of all of the things that you are grateful for and go over it when you get up in the morning and again before you go to bed at night. You can also take it one step further and pick someone from your past that you’re grateful for, get in touch with them, and let them know. Imagine the impact this could have on them…and you!Learn something new (every day!)According to a study by San Francisco State University, learning something new makes you happier long-term. While it may cause you a little stress in the short-term, at least until you reach some level of comfort, the end result is a higher level of life satisfaction, making it more than worth the initial uneasiness.What are some things you could learn that you haven’t already?How about painting, drawing, or writing? Or maybe you’d prefer something a little more physical like rock climbing or learning a particular style of dance? Or you could even go all out and test your strength by trying out for American Ninja Warrior! Why not?Spend less time with people who don’t lift you upAuthor James Altucher stresses the importance of cutting down interaction with those who drag you down.Think about the people in your life…do they give you emotional energy or take it away? If it’s the former, spend more time with them. If it’s the latter, keep your distance and you’ll be happier.Give to othersThere is something extremely satisfying about helping those around you. It doesn’t have to be huge acts of service either. Something as simple as opening the door for someone or giving a stranger (or loved one) a genuine compliment has the ability to make a huge impact on their day…and yours.Make it a goal to do something good for someone each day…and the smile on your face will be as big as the one on theirs.If you have time, you might also want to volunteer at a local charity or non-profit organization. Websites likeVolunteerMatch, GiveBack and AllForGoodcan help you find one that’s right for you.Evaluate. Track. Enhance.Are you reading through this list and thinking something like this?“Well, I’ve already tried a lot of these things and I’m still not where I want to be.”If so…it might be time to take an honest look at what you are currently doing with your day and figure out where your time is being spent. This is where technology can lend a helping hand.There are several (this is an understatement!) productivity-based appsavailable that can help you recognize where you are spending a majority of your time.For instance, Exist has an app that helps you track your day, giving you insights as to how much time you’re distracted versus productive. It also tells you how much time you spend sleeping and engaged in physical activity. It even tracks your moods.I also use the Way of Life app to help me keep track of my habits on a daily basis. Spend about a minute each day to track, identify and change your habits …and as you collect more and more information you will be able to easily spot positive and negative trends in your lifestyle.There are also websites that you can use to help you be the best you. One to consider is The Daily Practice. This site allows you to set your own repeating goals, helping you turn them into habits. Or you can check out theXeffect on reddit.3 Questions to Ask YourselfQuestion #1: “Am I doing what I love?”Let’s be honest, it’s hard to be the best version of you if you’re not happy with what you are doing with your life…The late Steve Jobs touched on this concept in the commencement address he gave Stanford students when he said,“…for the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’ And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.”So, are you doing things that you’d be happy about doing if it was your last day on this earth?If not, then maybe you need to think about what you could be doing that would leave you feeling more fulfilled and full of life. Come up with a list of activities that will satisfy you and add them to your days so your answer to this question is a resounding “YES!”Question #2: “What’s the worst that could happen?”Ever wake up first thing in the morning worried about something that may happen later that day, week, month, or year? Or maybe you spend a lot of time throughout the day going over future events in your mind, feeling an overwhelming sense of dread as you ponder everything that could go wrong.STOP!This type of thinking can prevent you from becoming mentally ready to go to the next level, so one way to get over this obstacle is to ask yourself:“What is really the worst thing that could happen if (insert potential future bad situation here) were to come true?”Oliver Burkeman, author of The Antidote,says that thinking about a possible negative outcome can actually help you realize “that your anxiety or your fears about those situations were exaggerated.”In other words, by truly thinking through potential situations and their outcomes, you’ll likely see that it isn’t a life or death deal.Or you can do “The Work” an amazingly simple process, created by author Byron Katie, that will help you identify and question your harmful thoughts. This tool gives you four simple questions to ask yourself and allows you to experience the happiness of undoing those thoughts.Think of a situation, person, situation that’s really bothering you whether that’s something you’re really worried about or really scared of or a resentment or whatever it is…then ask yourself these four questions. Be honest. You’ll be amazed at what happens. This simple process can be applied to basically anything that you’re struggling with.Question #3: “What good have I done today?”Benjamin Franklin’s day always ended with asking and answering this question, “What good have I done today?”Asking and answering this simple question at the end of your day provides you with an opportunity to reflect and gives you perspective. It forces you to consider whether you’re heading in the direction you want to go and take others into account. Did you help other people?Don’t forget, the more good you are doing…the more good will come to you. My friend Hiten Shah has this simple quote in his email signature which encapsulates this perfectly (and which I see him live):“You can have everything in life you want, if you will just help other people get what they want.”– Zig ZiglarAt the end of each day, I write in my journal (or using the Day One app on my phone) all of the positive things that happened during the course of that day. I also list the things I want to improve upon, which helps give me clarity and direction on what I can do to make the next day even better.Putting it All Together: My Daily RoutineIt’s ironic that I spent most of my life fighting structure and routine…and now I help other people realize the power of it.Having a healthy daily routine keeps functioning at the highest level possible on all three planes of existence – mind, body, and spirit. I need it to make myself a better person. I need it so I constantly see opportunity and view problems as ‘situations.’ In short, I need it so I can be free.5am – wake up (no snoozing!) and get right out of bed. Say “This will be the best day ever” and then I hit my knees and say a quick prayer. I read a few inspirational messages on apps while I drink a big glass of water.5:15am – read a chapter of a book (I’m currently reading ‘Shift Your Mind, Shift the World’ by Steve Chandler & re-reading ‘The Obstacle is the Way’ by Ryan Holiday)5:45am – Write my Morning Pages(while drinking a cup of coffee)6:15am – Meditate for 20 minutes (here are my 9 “hacks” for meditating)6:35am – Say positive affirmations out loud while listening to audio like this(~6 minutes), do some visualizations (~3-5 minutes), write a gratitude list (~3 minutes)7am – make breakfast for me, my daughter and puppy (we recently rescued this little cutie)7:30am – walk to Central Park with my dog and daughter and let both of them run around8:15am – finalize my daily action plan and to-do’s and check in with my mentor8:30am – start working focused on my MIT (Most Important Task) of the day (which is usually writing)9am – check & return email, review website sales, stats, etc9:30am to 4pm – work (utilizing myDream. Dump. Map. Chunk. Productivity system)4pm – workout (either at my club or going for a run in Central Park)5:30pm – meet up with someone for coffee or networking7pm: spend time with my family, come up with 10 ideas and learn something new.9:30pm – floss (this was actually my first real habit), review my day, say nighttime affirmations, give thanks again10pm – lights out…sleep.Don’t Be Afraid to Mess Up; Just Start!It’s important for me to let you know that this isn’t what my daily routine looked like at the beginning…not even close. I was happy to just be doing one of these things on a daily basis! No, this has been a constant process of experimentation, optimization and change…it’s not always easy but it’s so worth it.It’s okay to “let yourself be sloppy” when it comes to creating new habits. In other words, be specific in what you want, but also keep the flexibility necessary to work within in your lifestyle and schedule so your habits actually stick.Start small.The American Psychological Association suggests that “to improve your success, [you need to] focus on one goal or change at a time.”One of my favorite examples of starting small to get big results comes from author John Grisham. Want to know what his goal was when he first started writing?ONE PAGE PER DAY. That’s it. Sometimes writing that one page would take 10 minutes…sometimes an hour. Many times he would write for two hours before he had to turn to his “day job” as a lawyer.“The alarm clock would go off at 5, and I’d jump in the shower. My office was 5 minutes away. And I had to be at my desk, at my office, with the first cup of coffee, a legal pad and write the first word at 5:30, five days a week.”It took Grisham three years to finish his first novel (“A Time to Kill”)…and since getting it published in 1988, he has gone on to write one book per year…selling more than 300 million copies worldwideand amassing a net worth of over $200 million! All of that started with one page per day…Never discount the power of consistenly taking small, deliberate actions and the compound effect this can have on your life.Even one positive habit done daily can be the basis for major change in your life.Just start. In the words of the late Jim Rohn,

Aristotle is credited with saying these 15 famous words. And for most of my life…I didn’t believe him.I fought against cultivating good habits and routines because I didn’t want to feel like I had to live my life by other people’s rules. I wanted to be my own person and do my own thing. Besides, keeping a routine was hard work.Know what I discovered?Having no routine or structure is so much more draining mentally, physically, and emotionally than any routine could ever be!By not doing the things I knew would make me better — habits like exercising, meditating, and creating gratitude lists—I deprived my body and mind of the energy that these types of positive activities create. I felt tired…inside and out. And to make matters worse, my dreams and goals were just slipping away.A few years ago I decided to take a different path…to listen to Aristotle and actually work on creating excellence in my life by establishing a positive daily routine.Now that I’ve created and stuck to my own daily practice (I call it my ‘Best Day Ever‘—find the full routine at the bottom of this post), not only do I get more accomplished than I’ve ever thought possible, but I also feel 100 times better while doing it!I’d love to share with you all of the elements of my daily success routine and see if the pieces might help you create your own routine for greatness!Want to go further? I put together a special bonus area for Buffer readers with an eBook version of this post, a daily habit builder worksheet and a guide with 40 powerful morning habits!Jump to any section of this post anytime!Why Create a Routine?But first, you may be looking for a bit more convincing about the benefits of creating a routine.Establishing a positive daily routine is both a self-investment and a way to do your best for the rest of the world. It also provides additional benefits, such as giving you structure, building forward-moving habits, and creating momentum that will carry you on the days when you feel like you don’t have the strength to carry yourself.Following a daily routine can help you establish priorities, limit procrastination, keep track of goals, and even make you healthier. It lowers your reliance on willpower and motivation because, as Tynan, the author of Superhuman by Habit, says, habits are “action[s] that you take on a repeated basis with little or no required effort or thought.”Today, I have more drive, motivation, and passion, which makes reaching my goals easier…and more fulfilling. I have more physical and mental energy to make it through my days…even the really tough ones (which still show up). I feel happier and more satisfied with the quality and depth of my life.I admit it though; it isn’t always easy to create good habits. As Brian Tracy says, “Good habits are hard to form but easy to live with. Bad habits are easy to form but hard to live with.”The very best thing...Here’s something really important to remember: what works for someone else, might not work for you. That’s why it’s important to pick the activities that resonate most with you, the ones that push you to become the best you that you are capable of being…and to keep doing those.Don’t be afraid to try new habits and see how they work for you. If they leave you feeling energized and inspired, keep doing them…if they don’t, keep trying new ones until you find ones that do.The key is to create regular and consistent daily patterns, that will take you where you want to go in life, helping you maximize yourself on every level possible.Now, let’s get into some of the things you can do in your daily routine to reach higher mental levels (i.e. more brain power and clarity!).Part 1: Optimize Your MindOptimize Your MindA successful daily routine helps you achieve laser-like focus from the moment you wake up in the morning…to the time you close your eyes and drift off to dreamland at night. Here are some ways to get it:Get positive: Start the day with a mantraAccording to the Mayo Clinic, positive thinking helps manage stress and even improves your health.“Today is going to be the best day ever!”I start every single day saying that simple sentence (out loud) as soon as I get out of bed. And yes, I even tell myself this on mornings that have followed nights that were too short or mornings that I wake up feeling like the weight of the world is on my shoulders. Why?These nine words put me in the right mindset for the day ahead.What makes a day good or bad isn’t the events that occur, but rather your response to them. As Jim Rohn once said, “Either you run the day or the day runs you.”I want to put my mind in a GOOD state right away…because left unchecked it will try to tell me the things that are WRONG…but through positive thinking, I can overcome it.Ben Franklin used to ask himself this question every morning:What good shall I do today?Pick a phrase or question that resonates with you. It could be as simple as smiling and saying “Thank you” out loud and acknowledging being gifted with another day.Be proactive: Don’t check your email first!When you wake up in the morning, do you immediately check your email or social media accounts? If so, you’re starting your day off in reactive mode instead of proactive.As Jocelyn K. Glei writes in Manage Your Day-to-Day, “..the trouble with this approach is it means spending the best part of the day on other people’s priorities.”For instance, if you receive an email asking for work-related documents, you might be compelled to provide them immediately…even though you may have had plans to work on marketing your own side-business. Or if you open up Facebook and see one of your friends in a crisis, that becomes your focus, potentially keeping you from concentrating on your own issues or concerns.Start your days focused on YOU and you will be in a much better state-of-mind to help others and get more accomplished all day.Mentally prepare: Visualize your successSome of the world’s greatest athletes use visualization to help prepare themselves mentally to excel in their sport. Aaron Rodgers, considered by many to be the best quarterback in the NFL, talked about the power of visualization in a 2011 interview with USA Today:Aaron Rodgers on visualizationJack Canfield, co-author of the Chicken Soup for the Soul series, suggests that you practice visualization 10 minutes a day to “harness the power of your subconscious mind.”Simply close your eyes and imagine yourself excelling and being the best you. Put yourself in situations where you shine, visualizing the best possible outcome. Include as much detail in your visualizations as possible, using all of your senses and making your “training” even more powerful.For people who have trouble closing their eyes and “seeing anything”, I recommend using a pen and paper and writing out how you want your day to unfold. Be as specific as possible…and be sure to keep it positive.The purpose of all of this is to pass command from your conscious mind to your subconscious mind. Your subconscious mind wants to believe what you tell it (good or bad) and it will do whatever it takes to turn those commands into reality.Read a book (Even if it’s just a page)Reading books offers many science-based benefits. Reading can boost your intelligence, increase your brainpower (for up to 5 days, according to research conducted by Emory University), and even strengthen your ability to empathize with other people. Reading has also been found to reduce your risk of Alzheimer’s by more than double…all this while helping you feel more relaxed at the same time!Joshua Becker, bestselling author of Simplify, has made it a goal to read a book a week because reading makes him a better leader, increases his worldview and knowledge base, and reinforces his self-discipline.I don’t know about you, but I find it hard to find the time to read an entire book. I mean, who has hours and hours a day or week to just sit and read?That’s why I commit to reading just one chapter each day of a book of my choice. I’m in the process of reading a couple different books right now, so I just pick up the one that speaks to me the most that day and I sit and read a chapter of it. If I want to read more, I do.By breaking the big process (reading a whole book!) into something manageable (one chapter) I am able to read about 50 books each year.Make yourself accountable: Enlist a partner or mentorI have a mentor and I call him every day. Even if all I do is leave him a message, this one simple task holds me accountable. It also forces me to keep myself (and my mind) moving in a positive direction.If you don’t currently have a mentor, then think about how you could go about getting one. Or at least find someone you trust who can be your accountability partner, someone to hold you to your word. Eric “The Hip-Hop Preacher” Thomas believes that accountability partners are crucial for success and his accountability partners changed his life:Eric ThomasET recommends making a list of three people that you trust and respect. Have a conversation with each of these people and discuss exactly what it is that you want to accomplish. After the conversation, decide which of these individuals will serve best as a accountability partner for the specific milestone you are trying to reach.One quick suggestion, make sure it’s a win-win situation for them as well. In the words of author Ryan Holiday, “Bring something to the table.”“Anything. Quid pro quo. Even if it’s just energy. Even if it’s just thanks. You cannot ask and ask and not expect to give anything in return. The bigger the payoff you can offer, the longer they’ll take you under their wing. Figure out what you can offer and actually give it. Here’s a freebie: Find articles and books that relate to their field and pass on a recommendation and then they won’t have to waste their time searching.”Write: Prime yourself for creativitySpending time writing every day helps you become a better communicator, improves your ability to recall important information, and it also enhances your creativity. Write in a diary format and you also have the added benefit of greater self-understanding.One of the first things I do every morning is write Morning Pages, a practice devised by Julia Cameron that clears my mind and helps to clarify what I want out of life. To do your own Morning Pages, simply sit down and write three pages. They can be about anything you want them to be. Just write each and every day.I also write down 10 ideas, a concept I learned from James Altucher, author of Choose Yourself. The point of this exercise is to work your brain and get your creative juices flowing. They can be big ideas (how to cure cancer) or small ones (ways get your cat to quit scratching the furniture).They say that everyone has at least one million-dollar idea in his or her lifetime. You may just find yours on this list!Make a daily to-do listOne great way to be fully prepared for the day ahead is to make a to-do list, just like Barbara Corcoran from Shark Tank, Jim Koch, founder of Sam Adams, and Jim McCann, founder and CEO of 1-800-FLOWERS.I plan up to six tasks that I want to complete during the day on mine and the reason this works is twofold.First, it helps me plan my day in a way that allows me to get the most out of it versus just performing random tasks and hoping that they move you forward. Second, creating a to-do list keeps me on task. I know exactly what you want to get done and when, which makes it more likely that you’ll do it.Keep your daily to-do list small so that it’s manageable and not overwhelming. A great “hack” to make sure you keep your lists simple is using a Post-It Note. The dimensions of a Post-It Note are perfect (typically 3″ X 3″) because the size constraint will force you to only write down the most important things that you have to do each day.You can’t fit more than 6 items on a Post-It Note (unless you cheat and write REALLY small…but you won’t do this, right?) and these tasks should be your MITs (Most Important Tasks).Plus, when you’re able to cross items off this list, it inspires you to keep going and accomplish even more!Take regular breaks throughout the dayWhile all of these tips are meant to help you forage ahead, sometimes you just need to step back and give your mind a break.Taking regular breaks keeps you from getting bored and losing focus, increasing your brain’s function at the same time. It also forces you to reevaluate what you’re working on, ensuring that you’re going in the right direction.I’ve found the Pomodoro Technique to be invaluable at helping me to keep my energy levels high and “forcing” me to take regular breaks. This revolutionary time management system is deceptively simple to learn, but life-changing when applied correctly. Here’s a quick breakdown of how it works:The Pomodoro TechniqueBy utilizing this technique, I am now able to get 40 hours of work done in just 16.7! All the while, keeping my energy levels more stable and eliminating burnout (for the most part).Speaking of breaks…while you’re decompressing and giving your mind a chance to switch gears, why not close your eyes and catch some zzz’s?According to The National Sleep Foundation a short nap of 20-30 minutes can help to improve your mood, alertness and even performance. Winston Churchill, John F. Kennedy, Thomas Edison and Salvador Dali were all regular nappers.Break your day into chunksBreaking your day into chunks helps you be the best you as too much time spent doing one thing can cause you to lose focus…and interest. And if you’re working on something you don’t really want to do, it makes it easier because you only have to do it for a short while.Tim Ferriss, author of The 4-Hour Workweek, is a master with this as he sets his daily schedule in a way that doesn’t keep him on the same task for very long. Here’s what a “typical” day looked like for Tim a few years back:A day in the life of Tim FerrissSome important takeaways from Tim:No two days are ever really the sameSpend as much time possible doing what you want by maximizing output in minimal time…this is the goal each day.How you use time and trade it for experience…is what really matters.Now, look at your own day and figure out how you can break it into chunks…and determine what you need to do to spend your time doing what you want to do (as much as possible).Theme your weekJack Dorsey, co-founder of both Twitter and Square, used to manage both of these companies at the same time without getting overwhelmed. He did this by setting aside different tasks for different days of the week. Here’s what it looked like:Theming your week by Jack DorseyEven if you can’t set aside full days to deal with certain issues, you can probably block off certain hours of the day to handle them (going back to breaking your day into chunks). This can give you the time you need to make headway in those particular areas…without putting your brain on overload.Part 2: Optimize Your BodyOptimize Your BodyBeing your best also requires that you take care of your body and are firing on all cylinders! Here are a few things you can add to your daily routine to do just that…Breathe: Practice deep breathingOf course, if you quit breathing you die…I’m talking about really breathing. 70% of your body’s toxins are released through your lungs and exhalation making the act of “full breathing” a natural and powerful detoxifier.Peak-performance expert Tony Robbins recommends deep breathing as part of his Ten-Day Challenge. Three times a day you take 10 “power breaths” using a ratio of 1-4-2. For instance, if you inhale for 6 seconds, you will hold for 24 seconds, and exhale for 12 seconds.7040000501_dThis type of breathing brings energy to your body, making it healthier and less stressed in the process. You’ll start to feel better almost instantly…try it now. I’ll wait.Eat “productive” foodsWe’ve talked about a number of things you can do to make your days more productive, but did you know that the foods you eat can help with this too? That’s right. The items you choose to consume each and every day can actually affect how well your brain functions, ultimately making it easier (or harder) for you to hit your goals.Research has found that your brain operates optimally when you consume a very specific amount of glucose (25 grams, to be exact) in a form that is released slowly over time. Foods that fall into this category and have positive effects on your body and mind include:FishNutsSeedsAvocadoBlueberriesRaw carrots, and…most everyone’s favorite:Dark chocolatehealthy foodsEat foods like these and your body and your brain will thank you!Drink more water: 9-13 cups a dayNearly 75% of all Americans aren’t drinking enough water on a daily basis. Do you fall into this group?If so, this can leave you feeling tired all of the time, result in more frequent headaches, and also lower your strength and stamina, making any routine at all difficult to create, let alone keep.One way to overcome this all-too-common occurrence is to have water with you at all times. Drink a full glass first thing in the morning, have one following your morning exercise routine (which we’ll talk about soon), and drink up at every meal.Keep sipping the rest of the day too so you get your Mayo Clinic recommended intake of 9 cups daily for women and 13 cups for men.Have some tea: Polyphenols benefit the bodyWhen you’re not drinking water, you may want to have tea in your cup. Harvard Medical School says that the polyphenols found in tea have been found to do many good things for your body. Specifically, they are anti-inflammatory and provide antioxidant-like benefits.Here are some of the best teas to drink as well as the reasons why:The best teasSit back, enjoy a cup or two a day, and reap the benefits.Get out of your chair…oftenSpending your days sedentary, stuck behind a desk, can really wreak havoc on your body.The National Center on Health, Physical Activity and Disability (NCHPAD) cites some of the physical consequences of sitting a lot, which include: increased risk of colon and breast cancer, type 2 diabetes, strokes and heart attacks, as well as a greater mental decline and loss of muscle and bone.In his article The Healthiest Way to Work, Buffer content crafter extraordinaire Kevan Lee provides a few tips to help you get out of your chair and move more often. Some to think about implementing in your own life are getting up every 20 minutes, using a standing desk, and sitting on a saddle or balance chair.Exercise (MOVE!)Exercise is the one part of a daily routine that most everyone loves to hate. And there are tons of excuses not to exercise:“I don’t like to exercise.”“I couldn’t get out of bed early enough, so I ran out of time. And I don’t have time at night.”“I really don’t like to sweat.”The list goes on and on, but you get the point.In Choose Yourself, Altucher defines excuses as “easy lies we tell ourselves to cover up our failures.” How do you get past those lies? Start seeing what positive things exercise has to offer you…not what you don’t like about it.Entrepreneur Joshua Steimle exercises because, “If exercise stops, then my health goes downhill.” This decreases his productivity, right along with his motivation, while increasing his depressive feelings at the same time.Other benefits of regular exercise include having an easier time controlling your weight, reduced risk of type 2 diabetes and cancer, improved mood and more!Exercise doesn’t have to mean an hour long grueling workout session. Take a 10-20 minute walk. Do yoga, stretches, or dance around your living room. Get on the elliptical. Or do the Scientific 7-Minute Workout:7 minute workoutIt doesn’t matter what you do; just do something to get your body moving!Get enough sleep: No less than 7 hoursSleep is extremely important to your overall health for a multitude of reasons. In the short term, not sleeping enough can affect your judgment, mood, and even your ability to retain information. In the long term, chronic sleep deprivation can lead to obesity, diabetes, cardiovascular disease, and even early death.And beyond the physical and mental problems, it’s pretty tough to stick to a full routine when you’re so tired that all you can think about is crawling back into bed, pulling the covers over your head, and drifting back to sleep.To get a good night’s sleep, you can:Limit your caffeine to early in the dayChoose late-day foods that bring on sleep, like bananas, oatmeal, and potatoesUsing ear plugs or a white noise machine to cut out outside noise at nightDarken your roomStay away from technology for a good hour before bedtimeRemember, consistency and routine are key when it comes to creating healthy sleep habits. According to Dr. Lawrence Epstein, co-author of The Harvard Medical School Guide to a Good Night’s Sleep, “Our body craves routine and likes to know what’s coming.”Epstein points to two simple tenets for healthy sleep: (1) getting enough (no less than 7 hours) and (2) getting it during the same time frame each day (as much as possible).Part 3: Optimize your SpiritOptimize Your SpiritJust as mental and physical aspects of your daily routine can elevate you and push you forward, the same is true when you tend to yourself emotionally and spiritually. Here are a few options to consider:Get quiet: Try meditationOkay, this is technically called meditation, but if the idea of “meditating” is a turn-off, then just think about it as spending some daily quiet time alone. I was one of those people who didn’t think I could ever meditate (boy, was I wrong!)Engaging in this daily practice has a lot of positive benefits. Giovanni with the Live and Dare blog points out 76 of them, such as greater focus, better decision making and problem solving skills, improved memory, and an easier time managing hyperactivity or attention deficit disorder. It does this by altering your brain’s structure. (It actually grows!)Meditation also reduces stress, anxiety, and depression according to Harvard University studies, which are even more reasons to give it a try if you haven’t before.There are so many awesome guided meditations available for free online and for many people this is a great way to get started (or to enhance your practice).UCLA Mindfulness Research CenterThese 8 audio tracks are a great introduction to mindfulness meditation that you can practice on your own.The Chopra Center for Wellbeing PodcastDeepak Chopra, M.D. and David Simon, M.D. run The Chopra Center for Wellbeing and put out excellent guided meditations on their podcast. The sessions focus on specific themes ranging from gratitude to taking the plunge.20+ Hour Playlist on SpotifyThis is a wonderfully curated playlist of guided meditations for Spotify users.YouTube is FULL of guided meditationsYouTube is a goldmine of guided meditations. You can choose to watch & listen or just listen. The link above will bring you to a list of the most popular ones.AudioDharmaThis site offers a wealth of guided meditations from different teachers and on many different themes. Download them all for free or stream them directly.Here’s a great infographic that gives an overview of the different kinds of meditation and some tips for fitting in meditation at work.the-meditative-brainFind a well of inspirationInspiration and motivation can come from many places—books, music, podcasts, videos, emails, other people. All you have to do is find the one or ones that resonate most with you and commit to engaging with them. Daily.Research has shown that inspiration can be activated, captured, and manipulated…and it has a major effect on important life outcomes.I have a few apps on my phone that I read daily to inspire and motivate me. They keep me centered and grounded, giving me a more stable mental foundation.Another way to get inspired involves repeating positive affirmations, which is why I do this both in the morning and at night. In fact, researchers at Stanford University have found that affirmations have been shown to improve education, health, and even relationships.So find a word or phrase that is empowering and motivating to you and repeat it over and over again to yourself.Practice gratitude: Write what you’re thankful forIf you woke up tomorrow and only had the things you were thankful for today, what would you have?By spending time each day expressing gratitude for all of the blessings in your life, you do two things. First, you recognize that even though things may not be exactly as you’d like, you are fortunate to have what you do. Second, the more blessings you are thankful for, the more you draw in or attract. It’s like they multiply.Eckhart Tolle on gratitudeBeyond just realizing your blessings, it also helps to actively appreciate them. For instance, I make sure I spend some time daily with my daughter and wife because I always want them to know how grateful I am to have them in my life.I write a simple gratitude list every single day (even on the days I don’t want to) and a result of creating over 1,000 of these lists, I have become a more positive, mindful and attentive person.Come up with a list of all of the things that you are grateful for and go over it when you get up in the morning and again before you go to bed at night. You can also take it one step further and pick someone from your past that you’re grateful for, get in touch with them, and let them know. Imagine the impact this could have on them…and you!Learn something new (every day!)According to a study by San Francisco State University, learning something new makes you happier long-term. While it may cause you a little stress in the short-term, at least until you reach some level of comfort, the end result is a higher level of life satisfaction, making it more than worth the initial uneasiness.What are some things you could learn that you haven’t already?How about painting, drawing, or writing? Or maybe you’d prefer something a little more physical like rock climbing or learning a particular style of dance? Or you could even go all out and test your strength by trying out for American Ninja Warrior! Why not?Spend less time with people who don’t lift you upAuthor James Altucher stresses the importance of cutting down interaction with those who drag you down.Think about the people in your life…do they give you emotional energy or take it away? If it’s the former, spend more time with them. If it’s the latter, keep your distance and you’ll be happier.James Altucher on energyGive to othersThere is something extremely satisfying about helping those around you. It doesn’t have to be huge acts of service either. Something as simple as opening the door for someone or giving a stranger (or loved one) a genuine compliment has the ability to make a huge impact on their day…and yours.Make it a goal to do something good for someone each day…and the smile on your face will be as big as the one on theirs.If you have time, you might also want to volunteer at a local charity or non-profit organization. Websites like VolunteerMatch, GiveBack and AllForGood can help you find one that’s right for you.Evaluate. Track. Enhance.Are you reading through this list and thinking something like this?“Well, I’ve already tried a lot of these things and I’m still not where I want to be.”If so…it might be time to take an honest look at what you are currently doing with your day and figure out where your time is being spent. This is where technology can lend a helping hand.There are several (this is an understatement!) productivity-based apps available that can help you recognize where you are spending a majority of your time.For instance, Exist has an app that helps you track your day, giving you insights as to how much time you’re distracted versus productive. It also tells you how much time you spend sleeping and engaged in physical activity. It even tracks your moods.I also use the Way of Life app to help me keep track of my habits on a daily basis. Spend about a minute each day to track, identify and change your habits …and as you collect more and more information you will be able to easily spot positive and negative trends in your lifestyle.There are also websites that you can use to help you be the best you. One to consider is The Daily Practice. This site allows you to set your own repeating goals, helping you turn them into habits. Or you can check out theXeffect on reddit.3 Questions to Ask YourselfQuestion #1: “Am I doing what I love?”Let’s be honest, it’s hard to be the best version of you if you’re not happy with what you are doing with your life…The late Steve Jobs touched on this concept in the commencement address he gave Stanford students when he said,“…for the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’ And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.”So, are you doing things that you’d be happy about doing if it was your last day on this earth?If not, then maybe you need to think about what you could be doing that would leave you feeling more fulfilled and full of life. Come up with a list of activities that will satisfy you and add them to your days so your answer to this question is a resounding “YES!”Question #2: “What’s the worst that could happen?”Ever wake up first thing in the morning worried about something that may happen later that day, week, month, or year? Or maybe you spend a lot of time throughout the day going over future events in your mind, feeling an overwhelming sense of dread as you ponder everything that could go wrong.STOP!This type of thinking can prevent you from becoming mentally ready to go to the next level, so one way to get over this obstacle is to ask yourself:“What is really the worst thing that could happen if (insert potential future bad situation here) were to come true?”Oliver Burkeman, author of The Antidote, says that thinking about a possible negative outcome can actually help you realize “that your anxiety or your fears about those situations were exaggerated.”In other words, by truly thinking through potential situations and their outcomes, you’ll likely see that it isn’t a life or death deal.Or you can do “The Work” an amazingly simple process, created by author Byron Katie, that will help you identify and question your harmful thoughts. This tool gives you four simple questions to ask yourself and allows you to experience the happiness of undoing those thoughts.The Work by Byron KatieThink of a situation, person, situation that’s really bothering you whether that’s something you’re really worried about or really scared of or a resentment or whatever it is…then ask yourself these four questions. Be honest. You’ll be amazed at what happens. This simple process can be applied to basically anything that you’re struggling with.Question #3: “What good have I done today?”Benjamin Franklin’s day always ended with asking and answering this question, “What good have I done today?”benfranklinAsking and answering this simple question at the end of your day provides you with an opportunity to reflect and gives you perspective. It forces you to consider whether you’re heading in the direction you want to go and take others into account. Did you help other people?Don’t forget, the more good you are doing…the more good will come to you. My friend Hiten Shah has this simple quote in his email signature which encapsulates this perfectly (and which I see him live):“You can have everything in life you want, if you will just help other people get what they want.”– Zig ZiglarAt the end of each day, I write in my journal (or using the Day One app on my phone) all of the positive things that happened during the course of that day. I also list the things I want to improve upon, which helps give me clarity and direction on what I can do to make the next day even better.Putting it All Together: My Daily RoutineIt’s ironic that I spent most of my life fighting structure and routine…and now I help other people realize the power of it.Having a healthy daily routine keeps functioning at the highest level possible on all three planes of existence – mind, body, and spirit. I need it to make myself a better person. I need it so I constantly see opportunity and view problems as ‘situations.’ In short, I need it so I can be free.My Daily Success Routine5am – wake up (no snoozing!) and get right out of bed. Say “This will be the best day ever” and then I hit my knees and say a quick prayer. I read a few inspirational messages on apps while I drink a big glass of water.5:15am – read a chapter of a book (I’m currently reading ‘Shift Your Mind, Shift the World’ by Steve Chandler & re-reading ‘The Obstacle is the Way’ by Ryan Holiday)5:45am – Write my Morning Pages (while drinking a cup of coffee)6:15am – Meditate for 20 minutes (here are my 9 “hacks” for meditating)6:35am – Say positive affirmations out loud while listening to audio like this (~6 minutes), do some visualizations (~3-5 minutes), write a gratitude list (~3 minutes)7am – make breakfast for me, my daughter and puppy (we recently rescued this little cutie)7:30am – walk to Central Park with my dog and daughter and let both of them run around8:15am – finalize my daily action plan and to-do’s and check in with my mentor8:30am – start working focused on my MIT (Most Important Task) of the day (which is usually writing)9am – check & return email, review website sales, stats, etc9:30am to 4pm – work (utilizing my Dream. Dump. Map. Chunk. Productivity system)4pm – workout (either at my club or going for a run in Central Park)5:30pm – meet up with someone for coffee or networking7pm: spend time with my family, come up with 10 ideas and learn something new.9:30pm – floss (this was actually my first real habit), review my day, say nighttime affirmations, give thanks again10pm – lights out…sleep.Don’t Be Afraid to Mess Up; Just Start!It’s important for me to let you know that this isn’t what my daily routine looked like at the beginning…not even close. I was happy to just be doing one of these things on a daily basis! No, this has been a constant process of experimentation, optimization and change…it’s not always easy but it’s so worth it.Make MistakesIt’s okay to “let yourself be sloppy” when it comes to creating new habits. In other words, be specific in what you want, but also keep the flexibility necessary to work within in your lifestyle and schedule so your habits actually stick.Start small.The American Psychological Association suggests that “to improve your success, [you need to] focus on one goal or change at a time.”One of my favorite examples of starting small to get big results comes from author John Grisham. Want to know what his goal was when he first started writing?John Grisham's original goalONE PAGE PER DAY. That’s it. Sometimes writing that one page would take 10 minutes…sometimes an hour. Many times he would write for two hours before he had to turn to his “day job” as a lawyer.“The alarm clock would go off at 5, and I’d jump in the shower. My office was 5 minutes away. And I had to be at my desk, at my office, with the first cup of coffee, a legal pad and write the first word at 5:30, five days a week.”It took Grisham three years to finish his first novel (“A Time to Kill”)…and since getting it published in 1988, he has gone on to write one book per year…selling more than 300 million copies worldwide and amassing a net worth of over $200 million! All of that started with one page per day…Never discount the power of consistenly taking small, deliberate actions and the compound effect this can have on your life.Even one positive habit done daily can be the basis for major change in your life. Just start. In the words of the late Jim Rohn,Big achievements come one small advantage at a time, one step at a time, one day at time.Over to YouWhat does your daily routine include? What do you do to be the best you mentally, physically, and spiritually?Don’t have a daily routine? That’s okay too!Let us know what you are going to start with…or where you need help. After looking through these ideas, which ones could you implement so you can become the best you?I’m looking forward to hearing and learning from all of you in the comments below!Want to go further? I put together a special bonus area for Buffer readers with an eBook version of this post, a daily habit builder worksheet and a guide with 40 powerful morning habits!