12 Things Successful People Do Before Breakfast
If it has to happen, it has to happen first, writes time management expert Laura Vanderkam, author of "What the Most Successful People Do Before Breakfast."
Those of us who have found professional success and made a living actively embrace this philosophy. They must devote the first hours of the day to their top priorities before being distracted by other people's priorities.
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This strategy is supported by science. Vanderkam cites Florida State University psychology professor Roy Baumeister's famous discovery that willpower, like a muscle, fatigues with overuse. Diets, he claims, fall apart in the evening, just as poor self-control and lapses in decision-making do. Early mornings, on the other hand, provide a fresh supply of willpower, and people are more optimistic and ready to tackle difficult tasks.
So, what do successful executives and business owners do when they are rested and revitalized? We outline the 12 things that the most successful people do before breakfast based on Vanderkam's study of morning rituals.
1. They get up early.
Successful people understand the value of time. And, unlike theirs, which is easily consumed by phone calls, meetings, and unexpected crises once they arrive at work, they have control over the morning hours. That's why many of them get up before the sun, cramming in as much free time as they can.
According to Vanderkam's poll of 20 executives, 90% of them get up before 6 am during the week For example, PepsiCo CEO Indra Nooyi gets up at 4 am and arrives at the office by 7 am meanwhile, Disney CEO Bob Iger rises at 4: 30 am to read, while Square CEO Jack Dorsey rises at 5:30 am to jog.
The bottom line is that productive mornings begin with an early wake-up call.
2. They exercise before it is forgotten about.
Exercise appears to be the most popular morning activity among the wealthy and powerful, whether done at home or at the gym. Xerox CEO Ursula Burns, according to Vanderkam, schedules an hour-long personal training session beginning at 6 am Christies CEO Steve Murphy practices yoga twice a week, and Starwood Hotels CEO Frits van Paasschen runs for an hour every morning beginning at 5:30 am
"These are extremely busy people," Vanderkam says. "It must be important if they make time to exercise."
Aside from the fact that exercising in the morning means they won't run out of time later in the day, Vanderkam claims that a pre-breakfast workout helps reduce stress later in the day, offsets the effects of a high-fat diet, and remedial sleep.
3. They are working on a high-priority business project.
The early morning hours can be ideal for focusing on a critical work project without being interrupted. Furthermore, doing it first thing in the morning ensures that it gets your attention before others (kids, employees, bosses) do.
Vanderkam uses the example of business strategist Debbie Moysychyn, who felt she couldn't get anything done because she had so many ad hoc meetings and interruptions throughout the day. She began to think of the early mornings as project time, and each day she chose a top-priority project to focus on. At 6:30 a.m., not a single colleague came in to see her. She was finally able to focus.
4. They are working on a personal interest project.
When you've been in meetings all day, are tired and hungry, and need to figure out what's for dinner, it's easy to put off writing and creating art. That's why many successful people spend an hour or so on personal projects before starting their days.
Charlotte Walker-Said, a history teacher, told Vanderkam that she spends the hours between 6 a.m. and 9 a.m. I'm working on a book about West African religious politics. Before dealing with her teaching responsibilities at the University of Chicago, she can read journal articles and write several pages.
Making time in the morning to write and making it a habit meant she would actually do it. Vanderkam cites one study of young professors that found that writing a little bit every day rather than in intense bursts increased their chances of tenure.
5. They spend quality time with their families.
We may extol the family dinner, but there's no rule requiring a large family meal at night, according to Vanderkam. Some successful people invest in family time in the mornings, whether it's reading stories to their children or cooking a big breakfast together.
Judi Rosenthal, a financial planner in New York, told Vanderkam that mornings are her special time with her young daughter, unless she's traveling. She assists her in getting dressed and making the bed, and they occasionally collaborate on art projects. They also prepare breakfast and gather around the table to discuss what is going on. She considers those 45 minutes to be "the most valuable time I have in a day."
6. They communicate with their partners.
It's more likely that you'll be tired from the day's activities in the evening, and time can easily be wasted with dinner preparations and zoning out in front of the TV. That's why many successful people make connecting with their partners part of their morning routine.
Besides, as Vanderkam speculates, what could be better than pre-dawn sex to get you ready for the day? After all, regular sex can improve your intelligence, increase your income, and burn calories.
Even if they aren't getting frisky every morning, many couples talk in the early hours. Every morning, BlackRock Managing Director Obie McKenzie and his wife drive from the suburbs into New York City. They spend the hour-plus drive talking about their lives, finances, household to-do lists, and weekly plans.
7. They socialize over coffee.
Mornings can be a great time to meet with people for coffee or breakfast, especially if you like to make it home for dinner. Furthermore, Vanderkam points out that networking breakfasts are less disruptive than midday lunches and more work-oriented than boozy cocktail parties.
IvyLife is a networking group for Ivy League alums founded by Christopher Colvin, a New York-based lawyer and entrepreneur. He usually gets up at 5:30 a.m. to walk his dog and read, but he also attends an IvyLife networking breakfast every Wednesday. "I feel more creative and fresh in the mornings," he told Vanderkam. "My mind is more cluttered by the end of the day."
8. They meditate in order to clear their minds.
Type-A personalities typically expect the same amount from others as they do from themselves, making it difficult for them to disconnect from their mental to-do lists and relax. Many successful people devote themselves to a spiritual practice such as meditation or prayer before leaving the house to center themselves for the rush of the day.
To clear her mind, Manisha Thakor, a former corporate executive who founded and now runs MoneyZen Wealth Management, practices transcendental meditation. She does two 20-minute sessions a day, one before breakfast and one after dinner, focusing on breathing and repeating a mantra in her head. According to Vanderkam, she has found it to be "one of the most life-enhancing practices" she has ever experienced.
9. They make a list of things for which they are grateful.
Gratitude is another excellent way to center yourself and gain perspective before heading to the office. Writing down the people, places, and opportunities for which you are grateful takes only a few minutes but can have a significant impact on your outlook.
Wendy Kay, a pharmaceutical executive, told Vanderkam that she spends a significant portion of her morning "expressing gratitude, asking for guidance, and being open to inspiration." When she arrives at work, she always has a clear vision for herself and her team.
10. They plan and strategize while they are still young.
Planning for the day, week, or month ahead is an important time management tool for staying on track when things get hectic. Using the mornings to think big helps you prioritize and set the course for the day.
Christine Galib, a former banking executive turned teacher, awakens at 5 a.m. On weekdays, she exercises, reads a few Bible verses, and goes over her day's tasks before making breakfast. She explained to Vanderkam that this ritual makes her days more manageable and productive.
11. They go through their emails.
While time management experts may advise deferring email as long as possible, many successful people begin their days with email. They may quickly scan their inboxes for urgent messages that require immediate attention, or they may draft a few important emails that they can better focus on while their minds are clear.
Gretchen Rubin, author of "The Happiness Project," for example, gets up at 6 a.m. every day before her family, who gets up at 7. She uses the time to clean out her inbox, plan her day, and check social media. Getting these tasks out of the way early on allows her to concentrate better when she moves on to more difficult projects, she told Vanderkam.
12. They listened to the news.
Most successful people have a pre-breakfast ritual for getting the latest headlines, whether it's sitting in a corner diner and reading the papers or checking blogs and Twitter from their phones.
For example, GE CEO Jeff Immelt begins his days with a cardio workout, followed by reading the newspaper and watching CNBC. Meanwhile, Virgin America CEO David Cush spends his mornings at the gym riding the stationary bike and listening to sports radio.
They have a pretty good idea of what's going on in the world by the time they get to work. They can then get down to business changing it.
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