Exclusive | 6 simple ways to set your day for peak productivity – and to avoid breakfast

Here you have a collision course in the best ways – and the worst – to start the mornings.

Most people check their phones immediately after they wake up. While the movement of social media can provide a hurry of good dopamine, immediate satisfaction leads to constant desires for more stimulation.

Exposure to blue light from electronics instead of natural sunlight also disrupts melatonin production, making it more difficult to extend completely and setting the phase for a morning flap that threatens your focus and productivity.

“Breakfast crash is that sudden decrease in energy and concentration that hits a few hours after waking, often caused by unstable blood sugar, a lot of caffeine, poor sleep quality, dehydration and hormone inequalities,” Rea Frey, a more sell author of fiction and fiction.

Frey and her husband, Alex Holguin, began the “inaccessible” movement to help others break away from digital distractions and create space for rest, play, joy and conscious connections.

Their platform includes recently launched diary, a podcast and a free newspaper.

“With inaccessible, we are creating something simple but indispensable,” Frey said. “The only tool we offer, from the power of descending, to the power of the spirit, the power of creativity and the power of choice, uses your body as a mechanism for change.”

Frey and Holguin, parents of a 12-year-old girl, share their secrets to get rid of unhealthy habits and avoid breakfast. Six simple steps can help open the way for better sleep, reduce stress and increase productivity.

The worst habits to start the day

• Keeping your phone on your night stand or using it as alarm.
• Prioritizing the digital bond before the human bond.
• Starting the day in reactive mode by checking emails and social media notifications.
• Drinking coffee immediately after waking, dehydrating your body further.
• Standing indoors, under artificial lights, before going out.

Healthy exchanges to prevent breakfast collision

Sip tea instead of reading tea on social media

Start your day with herbal tea or hot lemon water with sea salt – not social media.

Eat a rich protein breakfast instead of carbs or sugar to stabilize blood sugar levels.

It delays caffeine for 60-90 minutes after awakening optimal hormone adjustment, and hydrate immediately with a glass of water and a pinch of sea salt.

Be quiet, not overloaded

“Many of us breathe during our mouth at night, which contributes to dehydration,” Frey said. “In the morning, before you get out of bed, try resonance breathing.”

Breathing through your nose for five seconds and outside your nose for five seconds helps regulate your nervous system and turns you into a parasympathetic state.

Also, try playing soothing music or nature sounds instead of checking messages.

Discard the screen, hug the green

Exposure to your natural sunlight within 30 minutes of waking up to fix your 24-hour biological clock, known as your circadian rhythm.

Outside space for a five-minute walk, a simple stretch or a look at the sky-improves the mood by increasing the levels of the serotonin of the hormone “feel good” and increases sleep by suppressing melatonin, the hormone that affects the sleep waking cycles.

The morning light activity also increases the focus and sets a positive tone for the rest of the day.

“If you are short in time, the morning movement does not have to mean a difficult, stressful exercise,” Holguin said. “You can walk, jump, stretch or make short moves all day to keep things that flow smoothly.”

Trade the notes of notes in writing

Read a book page, make a puzzle or diary before touching your phone.

“Putting your thoughts on paper – whether it’s a summary of your day, your desires or what you want to call – it’s a powerful way to attract your future,” Frey explained.

Take time to connect instead of finding output

Do not rush the door-carve 10-15 minutes to sit with yourself, your partner or your children.

Discuss what you are more excited, what you feel and what you want.

“Alex and I have done so since 2020, and that has changed our relationship completely,” Frey said.

Make a task instead of many people

The duo recommend creating work blocks that allow you to focus only on one task and follow it until the end.

“No control checks, social media or email,” Frey advised. “Work for 45 minutes and then take a 15-minute break to let your brain process and rest.”

Repeat this cycle all day and see your productivity growing.