High performers are the top achievers in their fields. They consistently accomplish more than their peers through a combination of talent, hard work, and most importantly, the right habits.
The morning is a critical part of the day for high performers. How they spend their first few hours awake sets the tone and trajectory for the rest of the day. By optimizing their mornings, high performers start their days in control and on the front foot.
Here are the top 6 morning habits that allow high performers to get more done than everyone else:
1. They wake up early
Waking up early is one of the most common traits shared by high performers across industries. The benefits of rising early include:
- More time for goal-setting and planning
- Ability to tackle the most challenging tasks first
- Minimized distractions
- Sense of control over the day
High performers typically wake up between 5-6 AM. This gives them 1-2 hours of quiet time before the chaos of the day begins. They leverage this time to do deep work that requires concentration like planning, writing, and learning.
By the time others are waking up, high performers have already accomplished in one or two hours what most people get done by noon.
Typical wake up time
5-6 AM
Benefits
- More time for deep work
- Ability to tackle the most challenging tasks first
- Minimized distractions
- Sense of control over the day
2. They hydrate and eat a nutritious breakfast
After waking up, high performers drink a large glass of water to rehydrate. Dehydration can cause fatigue, decreased concentration, and headaches.
They also make time for a healthy, protein-rich breakfast to provide steady energy for hours. Some popular choices include:
- Oatmeal topped with fruit and nuts
- Vegetable omelet with whole grain toast
- Greek yogurt parfait with granola and berries
- Protein smoothie
High performers know that a nutritious breakfast helps them be more alert and productive until lunchtime. It also prevents mid-morning energy crashes.
Typical morning nutrition
- 16-20 oz water
- Breakfast with fiber, protein, and healthy fats
Benefits
- Rehydration
- Steady energy and mental focus
- Curbs mid-morning hunger and cravings
3. They meditate and visualize their day
After eating, high performers spend 10-20 minutes meditating, visualizing, and setting intentions for the day. Meditation helps calm the mind, increase focus, and decrease stress.
They visualize exactly how they want their day to unfold – including key tasks, meetings, and priorities. This mental rehearsal primes them for success.
Finally, they set positive intentions like “I will be fully present during my meetings today” or “I will eliminate all distractions to complete my sales proposal.” This keeps them focused on their biggest priorities.
Typical morning ritual
- 10-20 minutes meditation
- Visualization of the ideal day
- Setting positive intentions
Benefits
- Lower stress
- Increased focus and mental clarity
- Improved execution on priorities
4. They exercise in the morning
Physical activity is a staple of almost every high performer’s morning routine. Exercising early in the day provides both mental and physical benefits, including:
- Release of endorphins that boost mood
- Reduced anxiety
- Enhanced creativity and problem-solving skills
- Increased energy and stamina
High performers have the discipline to exercise even when they don’t “feel” like it. They know staying active in the morning pays dividends over the course of the entire day.
Many stick to simple bodyweight exercises or brisk walking to maximize time-efficiency.
Typical morning exercise
- 15-45 minutes of cardio, strength training, or stretching
- Bodyweight exercises, running, biking, or walking
Benefits
- Improved mood and lowered anxiety
- Increased energy
- Enhanced creativity and cognition
5. They review and update their to-do list
The most productive people maintain a system for tracking and managing their responsibilities. This prevents mental clutter from occupying precious cognitive resources.
First thing in the morning, high performers review their to-do list and prioritize the 3-5 most important tasks for that day. They know accomplishing a few key items is more valuable than checking off minor tasks.
They also take time to update their list based on new information. This ensures they are focusing their effort on the projects and activities that truly matter.
Typical morning task management ritual
- Review to-do list
- Identify and prioritize top 3-5 tasks
- Update to-do list
Benefits
- Focus on most important tasks
- Prevents wasted effort
- Reduced stress
6. They tackle the day’s most challenging task first
High performers use their energy, willpower, and focus at its peak in the morning. That’s why they dedicate this precious time to their most challenging and important task.
Knocking out a hard or complex project first thing makes the rest of the day feel easier by comparison. It also prevents procrastination on difficult activities.
Tackling their biggest to-do item early gives high performers a sense of momentum and accomplishment that carries them throughout the day.
Typical task sequencing
- Most difficult/important task first
- Less complex tasks after
Benefits
- Prevents procrastination
- Creates positive momentum
- Maximizes energy and focus
The Compounding Effects of Good Morning Habits
Individually, each of these 6 habits has the power to transform your mornings and supercharge your days.
But together, their impact is exponential. Each habit supports and magnifies the benefits of the others.
Here’s an overview of the compounding effects:
| Habit | Individual Benefit | Compounding Effect |
|---|---|---|
| Wake Up Early | More time for deep work | Creates time for other morning habits like meditation, exercise, and planning |
| Hydrate & Eat Well | Steady energy and mental focus | Sustains energy and attention built through meditation and early rising |
| Meditate | Decreased stress, increased focus | Enhances visualization, allows full focus on top task |
| Exercise | Endorphin release, enhanced cognition | Boosts energy from breakfast, better primes brain for deep work |
| Review To-Do List | Focus, prevents wasted effort | Ensures time goes to key tasks identified during visualization |
| Do Top Task First | Momentum, prevents procrastination | Maximizes mental focus gained from all other morning habits |
As you can see, each habit magnifies and sustains the benefits of the others. Together they create an upward spiral of energy, clarity, and productivity all morning.
Key Takeaways
Here’s a quick recap of the key ideas:
- High performers have optimized morning routines to maximize their energy, focus, and performance.
- The 6 most common habits include waking up early, eating well, meditating, exercising, planning, and tackling complex tasks first.
- Each habit individually has benefits, but together their impact is exponential due to compounding effects.
- By adopting all 6 habits, anyone can transform their mornings and perform at a high level consistently.
Conclusion
Your mornings set the tone for your days. By optimizing your morning habits, you can take control of your time and energy to consistently perform at a high level.
The 6 habits of the top performers provide a blueprint to transform your mornings and unlock your full potential every day.
Start with one habit at a time and focus on consistency. Over time, you will develop an incredible morning routine that compounds into phenomenal days.
So choose your first morning habit to tackle and get after it. Your best days are waiting for you just a few mornings away!