Here’s a workout to help build some mental toughness and gain some focus for the day:
The night before:
- Before bed, write down a list of all the things you need to do that next day, starting with waking up
- Get your clothes ready to go
- Set your alarm for 30 minutes earlier than when you typically wake up
The morning of:
- Wake up, get your feet on the ground, fight the desire to lay down and hit snooze, and then immediately check off “Wake up” on your list – get going.
- Complete this workout at your own pace*
- Starting a running clock
- From minutes 0-5, every minute do push ups (alternative is push ups on your knees)
- From minutes 6-10, every minute do air squats
- For minutes 11-15, every minute do sit ups
- For minutes 15-20, every minute do lunges
- Starting a running clock
Why this works:
- You can do this workout every day.
- You go at your own pace* – depending on how you feel, change the amount of reps you do per minute. You can legit do 1 push up every minute for the 5 minute window if you’re feeling tired or not motivated. But 99% of the time, once you start you’ll do more than you expected.
- Easiest way to get started – getting started is the most difficult part.
- Early wins lead to wins throughout the day.
- Over time, you will be able to increase the reps you do every minute. Keep track of how you’re progressing with a simple sheet of paper.
- You’ll build mental toughness – all of these workouts are body weight, so you can always do one more. What’s going to hold you back is your mind telling you not to do one more. Push through it.
- By planning the night before, you’re getting your mind ready to wake up with a purpose.
GET AFTER IT!
Bonus: Find a song that gets you fired up and just put that on repeat for the 20 minute workout. It will only enhance your focus each listen.
Potential 