According to Dr. Cindra Kunhoff, having good morning habits is the key to a successful day.
That doesn’t just mean eating a healthy breakfast or avoiding screens, says Kunhoff, founder of the Mental Strong Institute and a mental performance coach who has worked with Olympians, NFL teams and Fortune 500 CEOs.
Instead, she teaches clients to practice a four-part mental technique that provides “a way to start the day with positive energy and positive focus,” Kampfoff told CNBC Make It.
This routine can be done anywhere and each step takes only about a minute. “Maybe while you’re drying your hair, eating breakfast, or even driving to work,” she says.
After using this technique, clients report feeling “more confident, more motivated” and more focused, according to Kamphoff. Here’s how it works:
1. Practice gratitude.
Stop what you’re doing for at least a minute each morning and “think about what you’re grateful for,” says Kanhoff. This doesn’t mean you need to focus only on the good. “You can be grateful for both simple and difficult things.”
She suggests visualizing a “highlight reel” of relationships, life experiences, and career and business opportunities that have shaped your path.
Although it may sound cheesy at first, “gratitude is one of the most powerful emotions,” says Kamphoff. Taking time each day to appreciate the things you’re grateful for can have long-term positive effects, including reducing stress and anxiety, improving focus and sleep, and developing an overall more positive mindset.
Successful leaders like Oprah Winfrey and Jack Dorsey also say practicing gratitude is an important part of their daily lives.
2. Remember your purpose
Before you start running through your to-do list, take a moment to think about why you’re doing it, says Kamphoff. “Most people only think about their tasks and what they have to do throughout the day, instead of thinking about why they’re doing it.”
Kanhoff recommends “visualizing the people you’re impacting that day” and reflecting on how you’re “achieving purpose through your work.”
Having a clear sense of purpose can increase your motivation and enthusiasm for work, and may even extend your lifespan, says Kanhoff.
3. Set your intentions
Go beyond “what you want to do” and spend some time setting your intentions for the day, says Kanhoff. Think about who you want to be and how you want to show up in the world.
Examples include, “Today I will boldly lead my team,” or “I will fully attend today’s meeting.”
According to Kanhoff, by being clear about your intentions, you’re more likely to actually achieve those goals. “It helps you emerge as the person and leader you want to be.”
4. Talk to yourself proactively
Finally, Kanhoff recommends practicing positive self-talk to increase mental strength and confidence. “Starting your day with a powerful thought and a powerful message builds momentum,” she says.
Ask yourself, “What do I need to think about myself, my leadership, and my abilities to achieve my vision?” Kanhof says.
She suggests creating statements that begin with “I do,” “I can,” or “I am.” For example, if you’re nervous about giving a speech in front of a crowd, you can say to yourself, “I’m the best speaker people have ever heard.”
These affirmations “help you remember who you are,” she says. “This is powerful because what you think about yourself becomes who you are.”
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