If you’re looking to give your performance a boost, take a leaf out of Barack Obama or Oprah Winfrey’s books. The former president started each day in the White House by rising at 5 a.m to hit the gym, while Oprah begins her mornings with twenty minutes of meditation.
In fact, some of the most successful people will tell you that incorporating a few daily rituals is the best way to get motivated and prepare for the work challenges that lie ahead.
There is clear scientific evidence to show that rituals play a crucial role in boosting performance. But why do they work? Scientists say it all comes down to anxiety. It’s not uncommon to experience anxiety in the workplace, which makes it harder to perform at peak levels. Performing a ritual before you attempt the task reduces anxiety, allowing you to be at your best.
Morning rituals are extremely common and quite effective. Whether it’s giving yourself a little blast of cold water or waiting a few hours to open your email inbox, getting your day off to a positive start will help increase your productivity and overall performance.
There are also rituals you can try throughout your work day. Many professionals swear by meditation, and research shows that it can significantly boost your performance. A quick mindfulness exercise relieves stress and can be done at your workstation. Or why not try a short workout? A 5-minute exercise session boosts physical and mental energy to keep you going through that afternoon slump.
Don’t take our word for it, though. Take a look at these 9 rituals and give some of them a try. We’re sure it will help you be at your best when it really matters.
Adams.B. (2017). 6 Morning Rituals of Steve Jobs, Tony Robbins, Oprah, and Other Successful Leaders. inc.com
Hobson, N., Bonk, D., Inzlicht, M. (2017) Rituals decrease the neural response to performance failure. ncbi.nlm.nih.gov
Wood Brooks, A., Schroeder, J., et. al. (2016). Don’t Stop Believing: Rituals Improve Performance by Decreasing Anxiety. hbs.edu
Gayomali, G. (2017). The Scientific Case For Cold Showers. fastcompany.com
Hougaard, R., Carter, J. (2016). How to Practice Mindfulness Throughout Your Work Day. mindful.org
Mark, G., Iqbal, S., Czerwinski, M. (2017) How blocking distractions affects workplace focus and productivity. researchgate.net
Vardy, M. (2016). Writing a journal can make you more productive. theglobeandmail.com
Purcell, M. (2017). The Health Benefits of Journaling. psychcentral.com
Cummings, T. (2017). The Pomodoro Technique: Is It Right For You? lifehack.org
Goyal, M., Singh, S., Sibanga, E. (2014). Meditation Programs for Psychological Stress and Well-being. jamanetwork.com
Levy, D., Wobbrock, J., et. al. (2012). The Effects of Mindfulness Meditation Training on Multitasking in a High-Stress Information Environment. washington.edu
Steiner, J., Murphy, E. (2011). Exercise Training Increases Mitochondrial Biogenesis in the Brain. physiology.org
Shanbhag . A. (2014). 8 Daily Rituals You Can Create To Boost Your Geeky Productivity. makeuseof.com
Embed This Image On Your Site (copy code below):