All Posts by Nathan Lau

About the Author

Nathan is a father of 1 who loves to work from home. He regularly researches ways to be more productive and efficient in his online businesses. When he's not working, you can find him playing badminton, drawing cartoons and traveling the world.

Fameroutines

Fameroutines: Morning Rituals Of Famous People (And Why Use Them)

Fameroutines: Morning Rituals Of Famous People (And Why Use Them)

Fameroutines

Wouldn’t it be crazy to ship a 350 million dollar diamond by regular mail?

That’s exactly what the successful jeweler Harry Winston did. He sent the 45 carats Hope diamond using a $2.44 postage stamp. So why did he do that?

He did it to be inconspicuous and to throw off robbers and thieves. Since then, many jewelers have followed, and it’s been a widely effective practice.

In your morning routines, following successful people can be wildly effectively as well. You can uncover what starts their day off right when they wake up, and other little routines that they have. When you put some of these routines into practice, you can become successful as well.

In this article, we’re going to cover three categories of famous routines or Famroutines:

  • 1
    Fameroutines of Creatives
  • 2
    Fameroutines of Executives
  • 3
    Fameroutines of Politicians

Let’s start with the Famroutines of Creatives.

Morning Routines of Creatives

Simon Cowell


Let’s kick things off with the star and owner of the X-Factor and Got Talent franchises. As a successful TV producer, it’s no surprise Mr. Cowell watches television every morning while eating his breakfast. But, instead of watching his own shows or those of his direct competitors, he prefers old cartoons, especially his favorite vintage Hanna-Barbera ones.

Simon Cowell

Although this choice might seem surprising, he admits that cartoons put him in a good mood for the rest of the day. Moreover, they are a lot less depressing than watching the news. Interestingly, Simon himself could be seen in one of the episodes of a widely popular cartoon – The Simpsons.

Jocko Willink


Jocko Willink

Jocko, who’s a retired SEAL commander and a popular podcaster admits to waking up as early as 4:30 AM.

Once he’s up, he either goes to his home gym for a workout or heads to the beach and goes for a swim in the ocean.

What helps is that he lives in San Diego which is right at the Pacific.

Oprah Winfrey


The famous and widely successful American media executive, producer, and philanthropist takes care of both her spiritual and physical life right after she leaves the bed. After she wakes up at 6 AM, she meditates for 30 minutes and then hops on the treadmill and plays Scrabble while she completes her daily running routine.

Oprah Winfrey

Oprah believes that being physically active every morning for at least 15 minutes helps her boost energy levels for the whole day. After she gets off the treadmill, she goes for a walk or prepares a nutritious breakfast.

Tim Armstrong


Tim Armstrong

The CEO of AOL is yet another proponent of waking up as early as possible. After leaving his bed at 5 AM, he works out, reads the news and then uses different AOL products – what allows him to provide his employees with valuable feedback.

Next up is the Fameroutines of executives.

Morning Routines of Company Executives

Steve Jobs


One of the most successful entrepreneurs in Silicon Valley and the man behind Apple, which is now one of the highest valued brands in the world used to start working soon after waking up at 6 AM. Usually, he worked for one hour before taking a break.

Then, he would eat breakfast with his kids, and help them with their school homework. After that, he would get back to working from home for one more hour before traveling to his office.

Steve Jobs

Jack Dorsey


Jack Dorsey

The co-founder and CEO of Twitter usually get up at 5:30 AM. Then, he meditates and goes for a 6-mile jog before eating a breakfast made of two hard-boiled eggs with soy sauce. Thanks to living close to Twitter headquarters, he can either take the bus or walk to his office. While on the bus, he often watches how people are using their phones.

Mark Zuckerberg


The founder of Facebook definitely doesn’t follow the “go analog” routine.

The first thing he does after waking up (usually at 8 AM, unless he worked long hours during the night or is traveling) he checks Facebook, Messenger, and Whatsapp.

Mark Zuckerberg

Because he likes to minimize the number of decisions that he has to make in order to leave more time and energy for more productive tasks, he then puts on the usual work uniform consisting of a gray T-shirt, jeans and sneakers.

Tory Burch


Tory Burch

This influential American fashion designer and businesswoman is a very busy person – that’s why her time for a morning routine is very limited. After jumping out of bed at 5: 45 AM, she checks her work emails right away (it seems that going analog isn’t that popular among successful people).

The next thing she does is getting her three boys out of bed. Immediately after that, she starts her 45-minute workout. Interestingly,

Mrs. Burch can be so busy in the morning that she often leaves her house with her hair wet.

Peter Jones


The famous British entrepreneur and the only remaining original investor on the British edition of Dragon’s Den starts his day at 6:15 AM (usually, woken up by his children). There is nothing spectacular about his daily routine, though. Within the first 20 minutes from getting up, he dresses up and shaves. The next several minutes he spends having breakfast and immediately leaves for work at his office in Marlow and checks various reports and sales figures on the way.

Peter Jones

Indra Nooyi


Indra Nooyi

According to Mrs.Nooyi, she sleeps as little as four hours every night and wakes up at 4 AM only to get to the office before 7 AM. Between waking up and getting to the office, she meditates for 15 to 30 minutes, before enjoying a cup of tea and working out for an hour and a half. She is an excellent example that you can be a successful CEO, one of the most powerful women in the world, and still have the time for working out and meditation.

Ariana Huffington


The owner of one of the most popular opinion websites and blogs in the world, Huffington Post, is a big believer in good night sleep and meditation. Unlike many other successful business people, she often sleeps for a full eight hours every night.

What’s different about her compared to many other CEOs of tech and digital companies is that she doesn’t allow any electronic devices in her bedroom. Instead, after waking up, she meditates, exercises on her stationary bike and does 5 to 10 minutes of yoga stretches.

Arianna Huffington

Richard Branson


Richard Branson

The billionaire entrepreneur and founder of the Virgin Media Group tries to wake up as early as possible so that he has more time for his family and the things that matter. While he has no strict morning routine, he often picks some of his favorite activities that get him going, such as swimming, cycling, tennis and kite-surfing.

While his routine is definitely not an easy one to emulate, it’s worth keeping in mind that it wasn’t always like that – especially when he was working hard, building his business.

 But, it’s a great example of something that can be achieved.

Tony Robbins


The main goal of Tony Robbin’s morning routine is to boost his energy for the day. It’s no surprise – if you have ever seen any of his videos, you definitely saw how full of energy and passion he is.

Considering that he reportedly sleeps as little as 3 to 5 hours, getting a power boost in the morning is a must.

Tony Robbins

Usually, his morning starts with a nutritional supplement, a meditation session, workout, and a sauna – all that finished with a plunge in an ice-cold water. What’s interesting is that he tries to squeeze all that in under 30 minutes. After that, he has a healthy breakfast, usually consisting of the same food – free-range eggs, and organic coconut bread.

Tim Ferris


Tim Ferris

Last but not least, let’s get to someone who, over around 10 years, interviewed tens of successful people about their own morning routines.

How does his ritual look like? Surprisingly, it’s very simple – making the bed, meditating, journaling, and a small breakfast are the core elements of his morning.

Lastly, let's have a look at politicians.

Morning Routines of Politicians

Benjamin Franklin


Benjamin Franklin

Morning routines are not some weird concept of today. Many successful people of all eras used to have a set of actions they followed to start the day – including one of the Founding Fathers himself. Reportedly, Benjamin Franklin, woke up at 5 AM every day.

After he got out of his bed, he used to wash and address the Powerfull Goodness. One of the questions that he used to ask himself every day was What good shall I do this day?

Lord Alan Sugar


The popular and controversial business mogul, politician, and the host of the British edition of The Apprentice likes to stay active despite his age. Reportedly, as long as he is not busy filming the latest episodes of the franchise, one of the most important parts of his daily routine is a 50-mile bike ride through Essex.

Lord Alan Sugar

Barack Obama


Barack Obama

During his presidency, Mr. Obama used to get up at around 6:45 AM to work out or play basketball before reading the newspaper, having breakfast with his family and preparing his girls for school. Not a bad routine for someone who had to run the country during the day.

The Bottom Line

As you can see, morning routines are an important part of lives of many of those you would never even expect to have a morning routine in the first place. Some of those who do have one, stick to it religiously, while others like to experiment with new ones.

There are so many takeaways from these Fameroutines.

What’s the One Thing You Can Do?

The one thing you can do right now is an experiment with a new routine. Whether you choose one from Richard Branson, Tim Ferris or Oprah, try it out tomorrow. You’ll be on your way to success!

When you choose one to experiment with, you will be empowered.

Choose and decide now.

How & Why to Wake up Early

Waking Up Early: 7 Clear Benefits (And How To Do It Consistently)

Waking Up Early: 7 Clear Benefits (And How To Do It Consistently)

How & Why to Wake up Early

229,961 hours.

That’s how long an average person sleeping eight hours every day will spend in bed during their lifetime. And while we all need to sleep to survive and function, some people have more beneficial sleep schedules than others. 

Why? Multiple studies show that waking up early can significantly boost our productivity, mood, and even income.

And even though for many people an early bird sounds like a mythical creature, it is proven that being one can give you significant advantages in life. The good news is, it’s not that hard to become an early riser. Before we dive into the process, let’s go over the main benefits of waking up early – and where they come from.

7 Benefits Why You Should Wake Up Earlier

Benefit #1 - You’ll Become More Productive – Making It Easier to Change Your Life

One of the critical advantages that people who wake up before the majority of society get is a significant increase in productivity.

Of course, it’s not like you wake up at 5 AM and just unconsciously decide to become a productivity monster. In reality, it gets built one step at a time – but it’s a highly efficient process.

You’ll Become More Productive
  • You have the time to review your goals

One of the common features that people who wake up early share is that the belief that they are the ones in charge of their lives. Successful people who get out of bed early use the extra time to review their goals and short- and long-term to-do lists.

This allows them to see the bigger picture on a regular basis while also memorizing (and tackling) all the tiny tasks required to achieve their goals. And, it’s worth noting, that they do so much more often compared to people who like to sleep in.

  • And plan your day

The goal review process teaches people who wake up early one other important thing – they are more organized and better at planning even the seemingly insignificant details of their days. This helps them use their time much better and is one of the main reasons why they achieve more while sleeping the same amount of time as anyone else.

In fact, it’s important to note that waking up early does not equal sleeping just 4, 5 or even 6 hours. Our bodies need 7 to 8 hours of sleep on average, so when you wake up early, you will also have to go to sleep earlier – but we’ll get to that.

  • What, in turn, helps you beat procrastination

While this point is not necessarily something we can just plan to do, having and reviewing your day before you even get to work could be the reason early birds experience noticeably lower levels of avoidant procrastination.

In the end, having a well-structured day and repeating activities such as a daily review, helps build discipline and teaches us to postpone gratification. Reading our goals every morning makes us want to achieve them even more and reminds us of why we want to do so in the first place.

All of the above points help us create positive habits, become more organized and provide us with more control over our urges. The latter teaches us to avoid instant gratification and is one of the core reasons why people who wake up early become more productive. But, it doesn’t have to be the only one.

There are theories that morning people are more proactive because they are also more conscientious. Whatever it is – be it conscientiousness, productivity or simple discipline, the increase in the number of things that you can get done if you start waking up early is a huge advantage in life. And it’s not the only one waiting for those who decide to jump out of the bed a few hours earlier than others.

Benefit #2 - Your Focus and Mental Clarity Will Increase

Another life-changing benefit of waking up early is the overall boost in the ability to focus and think in a much clearer way. Because, as said earlier, morning people are more proactive, they have much better problem-solving skills.

Focus and Mental Clarity

Simply speaking, by having more time to look at their day, they learn to anticipate problems and minimize them – quite often, they do so even before the said problems occur. Naturally, this is assuming that by waking up early, they don’t deprive themselves of sleep. A study shows that sleep deprivation can affect cognition.

The good news is, this works the other way around too. By having a healthy and consistent sleep schedule, we can increase our concentration and memory skills. On top of that, sticking to such a schedule is positively correlated with agreeableness and conscientiousness – what helps us increase our productivity even more.

Benefit #3 - You’ll Become a More Persistent and Valuable Team Player

But, there are even more benefits that mornings can bring to your life and career – especially if you are a team player or need to work on tasks that require a high level of attention and a great memory.

In an experiment made of people who, following an Indian tradition of Brahma-muhurtha, were asked to wake up at 4:30 AM in the morning and those who could wake at their regular time.

All those who were asked to wake up earlier than usual improved their scores for substitution, verbal and spatial memory tasks.

Brahma Muhurtha

And what about being a high-achieving team player? A study on personality and individual differences shows that people who wake up early, are a lot more persistent and cooperative than their evening counterparts.

Personally, I believe that it is likely that this persistence boost comes from the fact that it’s not easy to keep waking up so early day after day. But, as we build it up, we also become more confident, organized, and patient– simply speaking, we improve all the qualities that can make us better at doing our jobs.

But productivity, focus, and cooperativeness are just one side of the coin. If there’s one thing that waking up early can have a huge (and positive) influence on, it’s your health!

Benefit #4 - Your Body Will Be in a Much Better Shape

Sleep is one of the core functions of our bodies. It helps us recharge our batteries and gives our body the necessary rest after a long day. That’s why a quality sleep is so important to our well-being. Its lack is linked to a weakened immune system and many chronic health problems, which include high blood pressure, diabetes, depression, kidney and heart diseases, as well as an increased risk of stroke or obesity. Not to mention that it gives us more time to take care of other aspects of our lives that influence our health.

  • Better breakfast, better body

Have you ever rushed out to work with no breakfast or with a substitute of one, made of a slice of pizza from yesterday’s leftovers or, even worse, a cigarette and a coffee?

Unfortunately, such bad eating habits are not that uncommon. Waking up early gives us the time necessary to prepare healthy (and tasty) breakfast – which is widely considered to be the most important meal of your day.

Better breakfast, better body

Eating a nutritious breakfast can help us prevent insulin resistance, blood sugar spikes and excessive storage of body fat – which is often the result of the two. That’s why waking up early is commonly associated with having a better body.

But, that’s just a by-product of it – although well worth the effort. The true success comes from the change in our habits. By leaving our beds earlier, we have a lot more time to exercise and improve our eating routine.

Benefit #5 -  Your Mind Will Thank You

Early wake up refresh mind

But it’s not just our physical body that significantly benefits from our change in morning habits. A study performed by researchers at the University of Colorado Boulder and the Chaining Division of Network Medicine at Brigham and Women’s Hospital in Boston shows that early risers have a much lower risk of depression compared to both intermediates and night owls.

Staying up late is also associated with higher levels of repetitive negative thinking and more OCD symptoms. This means that having a better sleep pattern makes us a lot more optimistic and helps us get a better outlook on life. Of course, it is worth keeping in mind that it’s not just the good night sleep what helps us diminish depression. What matters is also the way we begin our day and spend our time throughout it.

For example, having more time to prepare means we won’t be in such a rush all the time. This will then lower the perceived level of stress, which is known to decrease sleep efficiency and increase the number of awakenings during the night.

Benefit #6 - Not to Mention that You’ll Simply Become a Much Better Person

Having a better health, more time in the morning and experiencing less stress are all critical “ingredients” of something we are all searching for – a happy life. But, there’s still more we can do. If we use the extra time that we have in the morning to feel grateful and thankful for everything that we’ve got to have and experience, we can relieve the stress even more effectively and become much happier and more satisfied with our lives.

By practicing gratefulness, instead of feeling grumpy, stressed out, and angry that we have to go to work, we will feel happy, calm and will be able to actually enjoy all the little moments in life. How to cultivate gratitude to increase our well-being? It’s easy.

To get started, spend just five minutes every morning writing a thank you note (even to yourself), keep a gratitude journal and add a note to it, pray, or meditate. And if you wake up early enough, you might be able to see the sunrise – which can add magic to your morning rituals 😊

Benefit #7 - There Is Also One (Not So) Obvious Reason to Waking Up at Sunrise or Earlier

Waking Up at Sunrise

Before we get to the “how”, let’s stop and discuss one other critical aspect of waking up early – time. No one denies the fact that having a great professional life and being someone who achieved a lot career-wise is worth waking up early in itself.

But, even though these are very common reasons why people decide to learn to leave their beds earlier, there is one other aspect which I believe are just as important - having more time.

And I’m not talking about having more time to arrange early appointments and prepare for work. While these, together with an easier commute and less traffic are quite obvious, I think the number one reason when it comes to time savings is having more time for your friends and family.

In the end, we all want love to see our loved ones more than we end up doing. Sometimes this is because we are so busy, trying to build a career or achieve our goals. But, no one forces you to spend the extra hour or two that you get every morning in your office.

Instead, review your day, go to work early but come home earlier too. At the end of the day, there is no better way of investing your time than with the people who are important to you.

There are, of course, tens if not hundreds of more benefits to waking up early – from achieving better grades to being able to observe the nature wake up after the night. But, while everyone would love to become more productive and healthier, it’s not always easy to make such a big shift – especially if you have been leaving your bed late for ages.

Luckily, that doesn’t mean it’s impossible. Now that we know the benefits of waking up early, let's look at steps to do so.

How to Wake Up Earlier – Actionable Steps for Those Who Want to Change Their Life

Now that you know why changing the time you wake up has a huge (and positive) impact on your life, it’s time to put together a plan to help you make this change a reality.

There are three core things you need to tackle when you are trying to make this shift – sleep time, alarm and your mindset.

  1. How To Improve Your Sleep quality
  2. Loving Your Alarm
  3. Mindset - Controlling The Uncontrollable

Let’s break down each of them starting with sleep quality.

1. The Time – Don’t Skimp on Quality Sleep

Waking up early doesn’t mean you should sleep less. In fact, for it to be beneficial you need to also implement a consistent, healthy sleeping schedule. As I said earlier, for an average person, 7 to 8 hours of sleep is just the right amount. This means that if you want to start waking up at 6 AM, you need to go to bed at around 10 PM.

Quality Sleep

Of course, it’s often easier said than done. If you currently wake up at 9 AM, suddenly waking up three hours earlier will not only be hard but may also be quite an unpleasant shock to your body.

If you don’t feel like making drastic changes, here is what you can do instead:

  • Change your routine incrementally

What does it mean? For example, you can start waking up 15 minutes earlier and shift the time every week. While changing your sleep habit for one hour will take up to one month, it will be much easier than doing so overnight. Moreover, it will help you build much stronger foundations for your habit compared to making a drastic change when you wake up half-asleep and have to force yourself out of the bed.

  • Prepare for waking up early on the weekends

While it’s best to stay consistent throughout the whole week, it’s not always easy to stick to your schedule – especially during the weekends, when we often stay up late. That’s why when preparing for the change you might have to rethink the way you spend your time on Friday and Saturday evenings so that you don’t have to sleep in the following morning.

  • Create a quality environment for yourself

Sometimes the primary reason why we keep being tired is not the number of hours of sleep that we get but their quality. To improve it, make sure that your room is actually prepared to provide you with a good night sleep.

The necessary checks (and potential changes) include making sure that your blinds don’t let in too much light (thick curtains or external blinds are the best). If your window or door doesn’t stop all the light coming in, invest in a breathable eye mask. If you live with other people or your neighbors act loud, a pair of earplugs will definitely come in handy.

Of course, I don’t even have to mention things like a comfortable bed, clean sheets and a quality pillow. On top of that, it’s beneficial to start treating your bed as a place to sleep – not to watch Netflix and read books. You want to associate going to bed with sleeping so that it’s easier to fall asleep when you need to.

  • Allow yourself to go to sleep earlier

This is a big one. Many people who try to start waking up earlier consistently have a problem with going to sleep early. They think that it’s strange or that only babies go to sleep when others are still up watching TV or browsing the Internet. In fact, the Internet and TV are the two things you should limit before going to sleep.

For a better sleep, try to abstain from any electronic devices for up to one hour before going to bed and the same amount of time after waking up. This will not only help your eyes but also will limit the amount of artificial light that messes up your circadian rhythm and suppresses the release of melatonin.

Obviously, there are several other tips I could add here – but I believe it’s better to focus on those first, as they alone can completely revolutionize the way you sleep. Now that you know how to go to sleep, let’s get to the opposite process: waking up.

2. The Dreaded Alarm – How NOT to Turn It Off and Go Back to Sleep

The Dreaded Alarm

One of the biggest problems of people who want to become early birds is not the fact that they can’t wake up when the alarm rings. Usually, the problem is that they wake up, turn it off, and go back to sleep. Luckily, there are tricks which can help even the most stubborn sleepers.

  • Place the alarm far from your bed

This is the most common thing that usually gets good results. By having to actually leave your bed to turn off the alarm, you force yourself to stand up, which helps you increase your awareness and wakes you up. Sadly, some people turn off the alarm and still go back to sleep – if you’re one of them, you need to do more than that.

  • Leave your room when you shut off the alarm

Once the alarm is no longer ringing, leave your room immediately and start preparing for the day. Preferably, head straight to the bathroom and wash your face with cold water. This will shock your body but, at the same time, help you wake up.

  • Brush your teeth and have a glass of water

Another great idea to help you wake up is to drink a glass of water. You can even put it next to the alarm although I personally prefer to head to the bathroom first and brush my teeth to get rid of the so-called morning breath.

  • Exercise!

One of the best ways to wake up is to exercise. You don’t have to lift weights or run 5K first thing you wake up. Do 10 or 20 squats, push-ups or even jumping jacks. This helps increase the blood flow in your body and increase its temperature, effectively helping you wake up.

Word of caution – don’t do that if you are super tired – for your own safety, it’s best to leave it after you are at least aware of where you are 😊 Now that the physical part is behind us, let’s jump into the mental part of leaving the comfort of our beds.

3. Mindset - Why Your Mind Doesn’t Want You to Leave the Bed Early

Do you know what’s often the main obstacle that makes it so hard to start the day early? We, ourselves.

Our minds will do everything to make us go back to bed. To be honest, occasionally I still have to talk myself out of the idea to stay in bed – and I’ve been waking up early for years now!

The only difference is that I’ve been doing it for so long I can dismiss all the excuses much faster. What are the keys to take control of the whole process?

Lazy to leave the bed early
  • Do not rationalize. Ever.

Do not try to negotiate with your inner self. Don’t listen to any arguments or rationalizations. Never, ever rationalize. Your mind will come with hundreds of reasons why you can stay in bed just 5, 10 or 15 more minutes. It’s normal that we crave comfort – and, in the morning, when we are still sleepy, we are much more vulnerable to suggestions. What’s even worse, once you start rationalizing, it’s quite hard to stop doing that. So, if possible, don’t do that at all!

  • Reward yourself accordingly

One note – the reward can’t be anything related to waking up late. Keep in mind that you’re doing this to improve your life and have more time for your goals, hobbies, and family. That’s why you should reward yourself with spending more time doing what you love.

  • Find the why

Sometimes, an important motivator to wake up and get things done is finding a super important reason why you want to do this in the first place. This could be anything – from wanting to change your carrier to being able to enjoy the silence when everyone else is still sleeping. In fact, being able to eat your breakfast with no distractions is a truly amazing experience – one that’s so rare especially in the era of smartphones.

  • Get the ball rolling

One last tip is to just get started and make your morning routine so enticing that it would be hard for you to actually stop it. Waking up one hour earlier and having one more hour to do some important stuff in the morning may not sound like much in the span of a week, but after a few months, all this time accumulates to days of extra productivity time - just imagine what you could do if you had extra week or two of pure productivity time!

Naturally, all of this sounds easier said than done. As I said earlier, I believe there are two basic ways in which you can implement this change – in increments, moving your alarm clock 15 minutes earlier every day or week or, you can sign up for a 21-day challenge designed to radically change your sleeping habits and step out of your comfort zone.

The 21-Day Challenge – A Radical Change in Sleeping Habits & Life

A Radical Change in Sleeping Habits

Why 21 days?

This magic number is widely believed to be the required amount of time to make significant changes to your habit. While it’s not an accurate number for everyone, it should be enough to help you get used to turning off your alarm clock a little bit earlier than usual.

Because you will have only 21 days to make the shift, make sure that you do everything to increase your chances of achieving your goal and not feel like a zombie after those three weeks. How to do that?

Here are a few tips:

  • Find the one reason to do that

By now you probably know multiple benefits of waking up early. But, for this to work easier it’s important to focus on one that you believe is critical to your well-being and life. This will help you stay focused and motivated and overcome excuses when they come.

  • Plan how you’ll reward yourself

To make you even more motivated and disciplined, it’s good to come up with a way to reward your efforts. While the goal is not to go through those 21 days and go back to your old habits, but rather to build a new one, a reward after 21 days will help you stick to your resolution – which can result in the development of a completely new habit and the way of life.

  • Take care of the “logistics”

Clean your room, get the earplugs and an eye mask, prepare a clean set of bed sheets – basically take care of everything that can increase your quality of sleep, and, as a result, chances of success.

  • Ensure that you’re still getting enough sleep

Don’t sabotage your daily life just because you started waking up earlier. Instead, treat those 21 days as a transition phase to a new lifestyle. That’s why, together with switching the time you wake up, switch the time you go to sleep – even if it means lying down in bed for some time before you fall asleep during the first few days.

  • Get any obstacles out of the way

By obstacles, I mean everything that can affect the quality of your sleep. Avoid alcohol and eating before bed, and don’t exercise too late in the day. Physical activity heats up your body and makes it harder to fall asleep (unless you would come home super tired – but that’s not the goal).

  • Tell someone about your challenge

Or, even better, start the challenge with someone else. That way, you two can motivate each other and exchange ideas and observations, what should further motivate you to keep going.

Lastly, remember that this challenge should be just the beginning and not a goal in itself. Plan to stick to it for more than 21 days right from the start. In the long run, you will definitely appreciate it – even if right now it sounds impossible, it’s easier than you think. But you need to stick to it.

Good luck – and don’t hesitate to share the results in the comments section!

Frequently Asked Questions (FAQ)

What is the best time to wake up?


There is no magic bullet here. Some people will call 6 AM early while others might go even further and opt for 5 or even 4 AM. When choosing the right time, make sure that you think about your whole week. Research shows that a consistent sleeping schedule is just as important as the number of hours that we sleep.

What are the effects of waking up late?


Usually, waking up late is just one of the factors that should be taken into consideration. Multiple studies show that people who stay up late make more self-sabotaging decisions – they indulge in poor dietary habits or are much less physically active.

By waking up early, you can better plan your day and focus on all the things that can improve your physical and mental well-being.

What is the importance of a morning routine?


A morning routine is an essential part of the improvement process associated with waking up early.

If you just wake up two or three hours earlier and waste all of that extra time, you can just stay in bed.

By preparing for your day, reviewing your goals, and exercising, you can develop healthy habits, stay more motivated and focused on things that matter to you.

Why do students need to get up early?


When you study, you’re full of dreams and potential. It’s also a very important time of your life during which you shape your whole future life and career.

Luckily, it’s proven that those who wake up early get better grades. This means that by implementing a quality morning routine, you can get ahead of other students.

Reflecting on your goals and achievements helps you understand what it is that you want to do in the future and makes you a lot more persistent in pursuing your goals.

Is it possible to change your sleep schedule overnight?


As they say, everything is possible. But is it easy? Hell no! If you believe you can make the switch quickly, then I recommend that you go for the 21-day challenge.

Even if you fail, you will have a much better understanding of what it takes to wake up early on a daily basis and will see what necessary improvements you need to make to start leaving your bed a few hours earlier.

Can waking up early help me if I have fixed working hours?


Of course! It doesn’t matter if you go to work at 7 AM or 9 AM or if you’re still studying and start your classes at 12.

What matters more is the time which you can spend on your morning routine and the discipline that it helps you build.

I’m a night owl. Can I start waking up early?


Sure - I used to be a night owl myself (or so I thought). The transition wasn’t easy and I had my ups and downs but I couldn’t be happier with it.

More often than not people who consider themselves night owls are just procrastinating and forcing themselves to go to sleep later.

To ensure that the change goes smoothly, make the switch incrementally and sleep an equal number of hours every night.

How long does it take to change the routine completely?


Some people manage to do it overnight, for others it becomes much easier after 21 or so days. Every case is different – you will never know unless you give it a try. It could be a lot easier for you than you think!

Got any other questions?

And how long did it take you to make the shift? Leave your questions and achievements in the comments section below.

Be sure to check out the best morning routines that change your life magically.

Morning Rituals

Best 20 Morning Rituals To Empower Your Body, Mind and Soul Magically!

Best 20 Morning Rituals To Empower Your Body, Mind and Soul Magically!

Morning Rituals

What do baking powder and chewing gum have in common?

One man had a successful business selling baking powder. In 1892, William Wrigley Jr decided to give his baking powder customers a few sticks of chewing gum along with the purchase. And then something radically shifted with his customers.

The customers wanted the chewing gum more than the baking powder. And so began what would be the most successful chewing gum empire in the world. The customer’s tastes had radically changed from buying baking powder to chewing gum.

In the morning, you too can radically change your routine and begin each day more successfully. You may feel the mornings are tiring, exhausting and unmotivating. However, when you change your morning routine, your body, mind, and soul are empowered. You start the day off right and that translates to success.

In this article, we’re going to take a look at three simple areas of the morning routine that you can easily improve:

  • 1
    The 9 Mind rituals for getting your mind ready for the day
  • 2
    The 6 Body rituals to get the blood flowing
  • 3
    The 5 Soul rituals where your mind meets your body

Before we begin looking at these three areas, let’s go through a bit of background of morning routines. There’s a lot of confusion out there between a routine or a ritual. Let’s set the record straight.

A Routine or Ritual? What Is the Difference?

A Routine or Ritual

Even though many people treat morning rituals and routines equality, there is a slight difference between the two – the intent behind our actions.

Typically, a routine is something that we do out of a habit or because we know we have to (or both). It can involve things like meditation, exercise, writing a journal, but also simple things like brushing your teeth and combing your hair.

On the other hand, while a ritual can involve the same tasks, it is our mindset and attitude that make a difference. During a routine, we should focus not just on the goal – getting the things on our morning list done – but even more so on the process. 

Despite the difference between a ritual and a routine, I will use both names interchangeably. This is because I believe both approaches can benefit our lives. In the end, we need to have a sound structure of our routine before we can start appreciating the process and turn it into a ritual. 

Now that we know there’s no difference let’s continue by taking a look at the benefits of a morning routine.

The Primary Benefits of a Morning Ritual

What’s beautiful about having a morning routine is the fact that you don’t need to spend hours to reap some of its tremendous benefits.

The key is to stay consistent – if you stick with what you plan to do, soon you will be able to improve your life in many different areas:

+ Improve Your Health and Well-Being


Benefits of a Morning Ritual

The health benefits (and many other ones) of a morning routine will depend on what you include in it. But, if you spend just a few minutes focusing on the bright side of life – feeling grateful, writing down things you are good at and that make you happy, you can significantly limit the presence of stress in your life. And it’s no secret that it’s one of the main causes of many modern diseases.

What’s worth noting is the fact that positive thinking can not only decrease stress but also lead to a couple of other great benefits, which include an extended lifespan, increased resistance against common cold and improved overall psychological and physical well-being.

+ Start the Day with a Clear Vision of What to Do


Start the Day with a Clear Vision

Having a morning ritual, no matter how simple, helps you set the tone for the day.

This is because slowly and mindfully performed tasks help bring your attention and awareness back to what you want to experience. 

Such a mindful routine helps you sustain a positive mindset, relax, and provides you with a feeling of clarity. Of course, if you incorporate a to-do list and planning into your morning routine (I’ll get to that), you can strengthen this benefit even more.

+ Connect with Your Internal Reality and Stay More Grounded


Stay More Grounded

A morning ritual that involves an act of gratitude provides you with a much better start of the day compared to stressing out about the upcoming tasks and obligations.

Instead of mindlessly getting straight to the chores, try spending even five minutes focusing on the moment.

Accept that no matter your current circumstances, your life is a fantastic journey and acknowledge everything that’s happening around you during that brief moment. If you do that frequently, you will become more grounded and will find making important decisions much easier. And speaking of decision-making…

+ More Power for Meaningful Tasks During the Day


Meaningful Tasks During the Day

Having a routine which makes your mornings enjoyable and that doesn’t force you to spend any energy on making decisions leaves a lot more energy for your brain to make the right choices later on. A series of experiments and studies ran by Psychologist Kathleen Vohs from the University of Minnesota shows that the mere act of making decisions requires “executive resources” (which are limited).

By having a routine which you can perform on “autopilot” and knowing what to do from the very first moment after waking up, you can save that precious energy for when you need to make more meaningful decisions.

Followed by More Productivity


Followed by More Productivity

Just like with decision-making, we have limited resources responsible for our productivity and willpower.

To avoid exhausting them too fast, you should plan your day wisely – use your morning routine to plan the day, and take a step back to reflect on what’s ahead of you without stressing out about it.

On top of that, you can use the time to evaluate your past performance to see whether your planning is right. If you assign yourself too many tasks for the day and fail to complete them, you will soon lose motivation, what can affect your discipline and productivity.

Reduced Anxiety and Much More


The list of benefits of morning rituals could go on and on – as I mentioned earlier, it all depends on what you include in the actual routine. For example, if you add exercises, you can not only stay in a much better shape but also help limit the feeling of anxiety, what can be an essential part of a productive day.

And if we add to it that morning people are usually more positive, waking up early and following a routine can be a great way of improving your life as a whole. 

So, what are the things which you can include in your routine? Let’s dive right into the different types of morning rituals!

The 9 Mind Rituals For Getting Your Mind Ready For The Day

Now that you know the few reasons why you should create your very own morning routine (more to come), it’s time to list the most useful tasks you can include. I’ve decided to separate them into three different categories, targeting your mind, body, and soul. That way you can target different aspects of your life and ensure that you are prepared for the day both mentally and physically.

Mind Rituals – Get Your Mind Ready for the Day

Let’s kick things off with the rituals focused on your mind. Their main goal is to make you more productive and help you realize your potential, as well as help you increase your willpower and perseverance. All of these qualities are essential if you want to build an effective morning routine and stick to it for years to come – not to mention their positive influence on your productivity and achievement potential.

#1. Go Analog for 30 Minutes


Time needed: 30 minutes but can be done with other routines.

Go Analog

It is estimated that about 80% of all smartphone users check their phone before they even brush their teeth, and 61% do that as early as five minutes after waking up. And yet, constant looking at notifications can increase our stress levels. Not to mention that by checking the phone, we lose a lot of precious time on a daily basis. Time, which could be used to get out of bed and prepare for work.

This is why one of the best enhancements to your morning routine is the exclusion of any digital devices. Don’t turn on your laptop and avoid checking your email for at least the first 30 minutes of your day. You will quickly notice that it doesn’t matter whether you check your email five minutes after you wake up or one hour after you do so.

Plus, going analog can increase your focus and make you more creative – especially if part of your routine includes drawing or writing. But even the sole fact that you don’t touch any electronic devices for the first 30 or 60 minutes after you wake up can significantly improve your mood and well-being in the long run.

#2. Write a Gratitude Statement


Time needed: around 3 minutes.

Write a Gratitude Statement

Staying analog provides you with an opportunity to take a piece of paper and write a thank you note or a gratitude statement. The goal of this exercise is to try and focus on all the good things that you have received or experienced in life. Quite often, we become too used to everything around us that we stop appreciating it. And it’s the sheer appreciation that can make us feel a lot happier and more satisfied with life.

And while multiple studies have shown that people who regularly write down things they were grateful for are more optimistic, it’s not just about us. Other experiments have shown that employees whose work was appreciated by their managers with a simple “thank you”, were more motivated to work harder. This shows that it’s worth being grateful at all times.

#3. Plan Your Day and Create a To-Do List


Time needed: around 5 – 10 minutes.

Plan Your Day and Create a To-Do List

If you want to keep your productivity at a healthy level, you need to have a plan for your day. Of course, while there are tasks that you repeat every day (such as this routine), there will be many things you will need to plan “as you go.”And early morning is an excellent time to do so.

The good news is that unless you are a CEO of a Fortune 500 company, you probably won’t have to spend too much time planning your day (and if you are, you most likely have someone who does a lot of the planning for you). Typically, all you need to do in this phase is create or update and review a to-do list (as it’s better to create a list upfront and just update it as new things come up).

Writing and reviewing your to-do lists helps your brain decide which tasks are important and makes it easier to turn abstract goals into concrete results. Just make sure that you break down the big, time and resource consuming tasks. Otherwise, you might be sabotaging your own success.

In fact, to make the most out of your daily task planning, ensure that you put extra emphasis on the hardest task of the day. Let me assure you that once you deal with it, everything else will go much smoother.

Hint: Anytime you are preparing your to-do lists or working on your goals, consider taking advantage of the 80/20 rule (the Pareto Principle). Check whether you aren’t putting 80% of your time into things you aren’t passionate about and which don’t drive you closer to your long-term goals. Instead, identify the 20% that brings you the most value and try to build on that.

#4. Spend a Short While Visualizing


Time needed: 3 minutes.

Spend a Short While Visualizing

Another task routinely done by high-achievers is visualization. From athletes to business people, many of those who are successful, spend time imagining all the steps they need to do to succeed – regardless of whether it is a long-term plan or a golf shot. What’s interesting, when it comes to sports, studies have shown that mental practice can be almost just as effective as a physical one.

Of course, if you are lifting weights, your muscles won’t grow the same way they would if you were just staring in the mirror and visualizing growth – but doing so can significantly increase the results. The same is believed to be true in any other field and is also why those who visualize their goals have a higher probability of achieving them.

Of course, make sure that you follow through with the stuff that needs to be done to achieve your dreams – otherwise, instead of reaping the benefits of visualizations, you would be merely daydreaming.

#5. Watch A Short Motivational Video


Time needed: around 5 minutes.

Watch A Short Motivational Video

If you need a motivational kick to get things going, it might be a good idea to watch a short video early in the morning. Of course, don’t do that right after you wake up. In fact, if you decide to add this to your routine, I would keep it as one of the last tasks – if only just to postpone the moment you start using digital devices for as long as possible.

While I am a big believer that if you want to get things done, discipline is much more important than motivation, there is nothing wrong with spending just a few minutes watching a video and reminding yourself about what others have achieved and what our bodies and minds capable of.

#6. Read to Get Inspired


Time needed: around 15 minutes.

Read to Get Inspired

Looking for inspiration but prefer reading to watching? Then you should spend 10 or 15 minutes every morning studying a quality book. But, don’t go for just about any novel or the latest criminal story. Instead, start your daily reading routine with books that can have a positive impact on your life.

If you are unsure which to pick, you can go for the all-time classics such as The Art of War by Sun Tzu, Meditations by Marcus Aurelius or Letters from a Stoic by Seneca. Of course, you can go for books written in the 20th or 21st century as well – it’s just that some of the old writings are still perfectly applicable in today’s times.

Caution: Just like visualizations and motivational videos, reading can trick your brain into thinking that reading is actually doing the work. The truth is, you still need to put in the effort to build discipline and increase your motivation long-term. That’s why it’s so important to limit the number of motivational videos or pages that you read every day and leave enough time for real work.

#7. Take a Break and Breathe


Time needed: 2 – 3 minutes.

Take a Break and Breathe

Depending on how long your routine is, you might want to include a short break in it – which is best spent with deep, conscious breathing. Why it’s important to stop for a minute and focus on breathing?

Nowadays, partially obsessed with the need to look attractive, we have shifted on how we breathe, from abdominal breathing to chest breathing, which can increase tension and anxiety. Deep, abdominal breathing helps improve oxygen exchange, increasing the amount of incoming oxygen. On top of that, it’s a great way to relax, slower the heartbeat and stabilize your blood pressure.

The best about this routine is that you don’t need anything special to do it. Just stop, breathe slowly into your nose and watch your belly rise. After a few seconds, exhale and watch your muscles relax. Repeat that a few times over two or three minutes.

#8. Affirm Your Goals


Affirm Your Goals

Time needed: 5 minutes.

Do you have a list of goals pinned on your wall but can’t make any progress? The reason could be you don’t believe deeply enough in yourself. To boost your confidence and steer your mind towards achieving your goals, start reciting a short, positive affirmation every day. By doing so consciously, you can push yourself further, and increase the amount of willpower that you have “available”.

Of course, keep in mind that affirmations alone are not enough – they should be used to give you the extra kick when you most need it – but they won’t substitute the work you need to do. The good news is, it takes just a few minutes of conscious daily repetition to increase your confidence. But, if possible, make sure that you do so every day at the same time.

In case you wondered – you can use different affirmations depending on what you want to achieve. You can say affirmations such as “I have everything I need to be extremely successful” or “I’m on the right track to grow my business”, “I trust myself and I know I can achieve X” or even a simple “I can do it!”.

#9. Ask a Question – and Look for an Answer to It throughout the Day


Time needed: 2 minutes.

Ask a Question

Your morning ritual doesn’t have to end the moment you finish the tasks assigned to it and start your workday. To keep your curiosity and consciousness high throughout the day, you can ask yourself the so-called “Question of the day”.

The goal is to try and find the answer to it during the day. Of course, it should be a question which you can actually answer without any extensive research. Instead, it can be a psychological one. You can also ask questions related to your goals or even other exercises in your morning routine. For example, you can look for a solution to a problem, solving which should help you move closer to achieving that goal.

Spending just a few minutes every morning feeling grateful and reviewing your achievements, goals, and desires can strengthen your mind, make you more disciplined, and truly change the way you think about life in general. But, it’s not just the mind that’s worth taking care about – let’s see what you can add to your routine to help you stay physically fit and healthy.

Onto the next set of morning routines – Body Rituals.

The 6 Body Rituals To Get the Blood Flowing

The next set of morning rituals – targeting your body – is designed to help you stay physically fit and oxygenate your blood and your body. Keep in mind that there is no rule as to which elements you should include in your routine. Similarly, you can complete the mentioned tasks in any order that you want.

#1. Drink a Glass of Warm Water with Lemon


Time needed: around 2 minutes.

Starting your day with a glass of warm water and a slice of lemon or lemon juice (freshly squeezed – not the one you can get in a tiny bottle at a local supermarket) not only helps you stay hydrated but can also improve your digestion, helping you lose weight. Of course, it’s not a magic pill – but if you drink a glass a day, it will all quickly add up.

Warm Water with Lemon

Not to mention the daily dose of vitamin C, which strengthens your immune system, helps protect you from cell damage (as a very effective antioxidant), speeds up recovery from various injuries, and can lower the risk of kidney stone formation.

Quick note - some people believe that lemon juice is dangerous for your enamel. While it is true that lemon acid can damage your teeth, you would have to chew on it for quite some time for it to happen. Drinking lemon juice diluted with water is perfectly fine and comes with a set of great health benefits.

#2. A Glass of Pure Water


A Glass of Pure Water

Time needed: just one minute.

Although lemon juice comes with a set of benefits, if you don’t like it, water alone can be very beneficial for your health too. Drinking a glass or two helps boost resting metabolism, and increases the energy expenditure of our bodies.

All that can be of great help if you want to control your weight or shed some fat. Not to mention that staying hydrated is critical for your well-being.

#3. Alternatively, a Glass of Tasty Juice


Time needed: around 7 minutes.

Many people prefer a glass of fresh juice to water. Some do that for the taste of it, others drink it because daily juicing is believed to help detoxify the liver, keep your skin and hair healthy, as well as improve the health of your heart. On top of that, because fruits are full of antioxidants, juicing can help you stay younger and reduce the impact of free radicals on your body.

Glass of Tasty Juice

Another benefit is that you can get a huge nutrient boost right after waking up – no need to cook, and the “meal” itself is very light so you won’t feel tired. Just remember that the juice should be homemade and fresh. Most “mainstream” juices which you can buy at a local store have very little vitamins and often contain a lot of sugar or artificial sweeteners.

#4. Take a Cold Shower


Time needed: 10 minutes (unless you jump out of it much faster!).

Ready for a harsh wake-up? Let’s jump right into the shower. And do it the cold-style.

Take a Cold Shower

There are two different types of cold showers. The first one, also known as the “James Bond shower”, is not much different from your typical everyday shower. But, once you are clean, relaxed and ready to grab the towel, turn off all the hot water leaving just the cold running. This temperature shock is what can provide you with a set of great benefits, the primary of which include:

  • It increases your alertness and wakes you up. Sounds like a no-brainer, right? In the end, the water is bloody cold!
  • Boosts your blood circulation, what helps deliver more oxygen to all the vital organs and improves your immune system.
  • Could help you ease symptoms of depression. This is because the moment cold water hits your skin, your body sends a huge amount of electrical impulses to the brain, what helps improve your mood and produces an anti-depressive effect.

And what’s the other method? It’s simple – no hot water at all. Freezing cold shower from start to finish.

#5. Exercise


Time needed: 10 - 20 minutes.

Exercise

There is no better way of starting a day than good old physical exercises. And while you don’t have to head to the gym and lift weights, a consistent routine consisting of body-weight squats, push-ups, and pull-ups can do wonders to your physical performance.

But what if you are completely out of shape and doing just one push-up can be too much for you right now?

In this case, you can start from the very basic variations of every exercise. To see excellent examples of a body-weight routine that includes the fundamentals for complete beginners, check out this book. Just don’t be discouraged by its title – it’s one of the biggest calisthenics’ classics. 

And what about the motivation? Well, if you can already do push-ups, just not too many of them, consider adding one every week. Why just one? Adding just one makes it feel like not adding any at all (as you have enough time to get used to the current number of repetitions), tricks your brain, and makes it easier for you to stick to your routine.

And what about the benefits? I think they are so obvious that there’s no point in listing them here. In the end, everyone knows that staying physically fit is one of the best things which you can do for your health.

#6. Smile!


Time needed: 1 minute – or as much as you want

Don’t forget to start your day with a smile. While this may sound obvious or even cheesy, happiness gives us a huge advantage in life. This is because more and more researchers start to believe that it’s not our success that makes us happy – but rather, our happiness makes us successful. Considering how little effort it requires to smile every day (and it’s free) you should do that as often and as much as you can!

Smiling

Smiling is also where the physical and mental activity starts mixing with the last set of rituals – those targeting your soul, the invisible power that drives you every day. In fact, as you’ll see in just a second, soul rituals often take the best out of the mind and body ones and create very effective and beneficial exercises. 

Let’s move onto Soul Rituals.

The 5 Soul Rituals Where Your Mind Meets Your Body

Even if you don’t consider yourself a very spiritual person, don’t skim this part just yet. The exercises that you are about to see, if performed correctly, belong to some of the most beneficial which you can include in your morning routine. And everything starts with the king of morning routines.

#1. Meditate (who would have guessed?)


Time needed: around 10 minutes.

Meditate

If you have ever read at least one article about morning routines, I’m sure it included meditation as one of the core elements. This is because meditation has tens of powerful benefits – from easing the mental stress and anxiety to helping you fight depression. In fact, it’s probably the best thing you can do if you compare the time required with the potential benefits. So, how to practice it?

One of the most popular meditation practices – seated meditation, also known as Zazen, takes just 10 to 15 minutes of controlled breathing, during which you try to fight the distractions and focus on the air coming in and out of your body. Even though it’s considered to be the core part of Japanese Buddhist practice, you don’t need anything more than a comfortable cushion. Sit down, close your eyes and enjoy the process.

And if you are worried about falling asleep if you meditate shortly after waking up, you can try tea meditation. Just like Zazen, it comes from Japan, where it is often practiced by two people drinking the tea together – but you don’t have to wake up anyone else if you want to practice it in solitude. To get the most out of it, follow the below steps:

  • Prepare your tea. Wait for the water to cool down a bit before you pour it in the cup. Next, wait for the tea to get ready. Enjoy every moment of it – from the aroma to the changing water color.
  • Thank for the tea. Be grateful for such a wonderful start of the day and the fact that you can drink it.
  • Start drinking. Find a comfortable place and sit down. Don’t drink it all at once. Instead, take a sip and swallow it slowly, and take a few breaths before taking the next one. Focus your mind on both the tea and your body, and observe any feelings and sensations that arise during each moment.
  • Be grateful for the tea. Once again, finish your tea meditation by expressing gratitude for the beverage.

#2. Let Your Creative Juices Flow


Time needed: around 15 minutes.

The next thing you can do is creative writing or drawing. A session full of early-morning creativity (do whatever you want – you can work on a personal project or just do something for fun) can help you come up with some cool ideas which you would have never thought of during a busy and stressing day.

Creative Works

Sometimes, once you get used to these sessions, you will notice that you go way beyond the initial 15 minutes and end up creating a fully-usable, high-quality graphic or an article which is ready to be published on your blog. Why does that happen? It’s simple –because you are not forcing yourself to do the work, your brain is much more relaxed, what makes the process a lot more enjoyable.

And the best is, all you need is a piece of paper or your favorite writing/editing app – however, it’s much better to do this offline, especially if you want to focus on pure creativity, brainstorming ideas, and having fun.

#3. Write in a Journal


Write in a Journal

Speaking of writing, another excellent way to spend your early morning is writing your thoughts in a journal. While keeping a journal could seem obsolete in today’s electronic era, there are so many benefits to it that it’s no surprise it has been around for centuries. Some of them include:

  • More effective problem-solving. Writing helps unblock your creativity and intuition and allows you to look at many problems from a different perspective.
  • Reduced stress. Leave your problems on the paper. Share your emotions, pain and anything you want – while it’s not the same as telling it to somebody, it is proven to make you feel much calmer.
  • Clearer thoughts.Daily introspection helps you get to know yourself better. Moreover, you will become much better at understanding and expressing your opinions, goals, and desires.
  • Higher chance of achieving your goals. If you write down your goals and keep looking at them and reviewing them frequently, you’ll have a much higher probability of following through and achieving them.
  • Stronger discipline and higher productivity. Creating a habit of daily journaling helps build discipline and increases your productivity. Especially if you focus your notes on your achievements, plans, and things you want to accomplish.

Keeping a journal is recommended to anyone, but its benefits go way beyond making you more productive and disciplined. Some researchers believe that frequent journaling can have lots of great health benefits and help those with eating disorders, bipolar disorder, ADHD & ADD, depression and even schizophrenia. And the best is, all that’s needed is a notebook, a pen, and a few minutes of time.

#4. Work on a Side Hustle


Time needed: around 30 minutes.

If you are working a 9-5 job and would like to change your career or start a side business but believe you have no time to do that, set aside just 30 minutes every day to focus exclusively on that new venture.

Work on Morning

The truth is that if you stay consistent, after a few months those minutes of every day will bring you much, much closer to achieving your goal than even a few hours of infrequent work.

Why? Just think about it – 30 minutes every day equal 182.5 hours every year. And that’s more than a full week (or almost 23 eight-hour days, which effectively equal a month of a 9/5 job) of working on your side hustle – and nothing else. Just imagine how far you could get in that time!

#5. Qigong Exercises


Time needed: around 10 minutes.

Qigong Exercises

Need to relax? This 4,000 years old holistic system of breathing, body posture and meditation can help you loosen your muscles, improve your cardiopulmonary and vascular function, as well as strengthen your all internal organs. And the best is, it’s safe for your joints, ligaments and bones.

Even better – it can actually prevent their injuries, and even help you recover from past injuries much faster. Sounds like something worth trying? But what exactly are these exercises?

A Qigong routine includes stretching, visualizations, and breathing. Because it does not require any extra strength or prior experience and the routine itself is very gentle, it can be practiced at all ages. For example, in China, Qigong is a very popular routine even for those well over the age of 60. The main focus of these exercises is placed on:

  • Focus. Your mind should be clear of any distractions so that you can coordinate your breathing and movements.
  • Posture. By keeping your body in a relaxed position, you improve the flow of internal energy.
  • Breathing. The key is to breathe deeply and in harmony with your movements. You should breathe with your abdomen not your chest.

The Bottom Line

Whatever you decide to include in your routine, don’t make it too long or overwhelming – especially if you’re just starting out and this is the first time you will be experimenting with a conscious morning ritual. Feel free to pick one or two tasks from each category. And, if you feel like even that is too much, stick to one task for a week. Would that be enough?

Of course! Just make sure that it’s something that you believe you should be doing and can have a very positive impact and change on your life.

As you will see, no matter how tempted you feel, you don’t really need to take on ten tasks right away. Especially that as you become more productive and start actively pursuing your goals, you will have much less time than before.

Check out the Fameroutines of the famous and how it has improved their lives.

What’s the One Thing You Can Do Right Now?

The one thing you can do right now is make one tiny change in your routine. Will it be changing a morning ritual that changes your mind, body, or soul?

You’ll find your morning ritual. Just like how William Wrigley kept changing and finally settling down on chewing gum.

Coavas Ergonomic Office Chair

6 Best Ergonomic Office Chairs With Back Support (to Prevent Back Pain)

The 6 Best Ergonomic Office Chairs With Back Support (to Prevent Back Pain)

Ergonomic Office Chairs

Why look for the best ergonomic office chairs?

Sitting for long hours can kill your motivation, productivity and severely harm your health. Especially if you do so on a cheap, non-ergonomic chair – that’s like asking for a back pain.

And as more and more Americans become inactive and spend their time sitting, it’s no surprise that even up to 80% of the American population will experience back pain at some point in their lives.

What’s even worse, is that back pain is the single leading cause of disability. And yet, many times it could have been prevented.

One of the keys to doing so is working in a comfortable ergonomic office chair that’s designed to protect your back. Why working in a low-quality chair is not an option?

One of the biggest reasons why people invest in ergonomic office chairs is limiting the negative impact that hours spent sitting have on your back.

By changing your chair to one that’s back-friendly, you will find it easier to keep a good position when sitting and experience fewer back problems, boost your productivity and spend less time and money visiting doctors to help you deal with your spine and back problems.

Not to mention all the other benefits of ergonomic chairs:

Healthy Back, Happy Life.

One of the biggest reasons why people invest in ergonomic office chairs is limiting the negative impact that hours spent sitting have on your back.

By changing your chair to one that’s back-friendly, you will find it easier to keep a good position when sitting and experience fewer back problems, boost your productivity and spend less time and money visiting doctors to help you deal with your spine and back problems.

Not to mention all the other benefits of ergonomic chairs:

Ergonomic Office Chairs

+ Better blood circulation – if you sit in a chair that’s too high or too small for you, certain parts of your legs will be more pressured than others. If the blood cannot flow through the veins in your legs properly, you may develop blood clots. If you feel tingling and cramping in your legs, it’s time to get an ergonomic place to seat so that you can adjust it properly.

+ Healthier muscle balance – by sitting in a properly adjusted chair, your bodyweight is balanced much better on your hips and buttocks. This prevents pain and helps you keep your muscles and tendons stretched without favoring one over the other. This leads to a much better posture when sitting and walking.

+ No shoulder and neck pain – on top of affecting your back, poor-quality non-orthopedic office chairs can cause a lot of discomfort in your neck and shoulders. The best ergonomic office chairs for neck pain come with add-ons such as headrests and comfortable, padded armrests. These reduce pain when sitting, as well as help prevent discomfort even after you finish working.

Naturally, there are much more benefits to reclining office chairs than the above – but, those are the most important ones when it comes to the health of your back. So, how much will one of them cost you?

Quality Chairs Don’t Have to Cost You an Arm and a Leg

On average, best office chairs for back support cost between $120 - $180. But, it’s possible to find gems for as little as $40 or $50 – however, you need to know what to look for. This is because there are very few chairs worth considering in this price range. Otherwise, everyone would be working in one by now.

Of course, there are reclining office chairs that go well into thousands of dollars. But, in this article, I will focus on those that don’t go over $300.

So, what is the difference between them and the more expensive ergonomic office chairs? 

Ergonomic Office Chairs

The latter come with more adjustments and are made of better-quality materials (read: are more durable). You can learn more about those high-end models and read their reviews in this high end chair article.

Keep in mind that the purchase of an ergonomic office chair should be treated as an investment. This is because a better chair will help you boost your physical and mental well-being.

This will lead to a significant productivity increase, giving you more time to develop new skills, pursue your hobbies or simply enjoying life with your family. Naturally, you need to choose a healthy chair first – what do you need to know to do that? 

Taking Care of Your Back like a Pro – Choosing the Best Office Chair for Back Pain

When picking an office chair for back support, the basic rule is that it should allow you to keep your spine in line with the backrest. On top of that, the backrest itself should be tilted back a little bit, so that you sit at around a 110° angle. Moreover, a quality ergonomic chair should:

  • Allow you to dynamically change your sitting position. You’ll notice that all recommendations include reclining office chairs. This is because keeping a fixed position for hours is way more unnatural than sitting itself. By changing your position (for example, by leaning a bit further back) you temporarily shift the stress and tension onto other parts of your body.
  • Be able to accommodate you. If you are tall, ensure that the seat is deep enough and the backrest long enough to provide you with enough comfort. Similarly, if you are short, ensure that you’ll be able to comfortably put your feet on the ground.
  • Keep your joints and muscles in a neutral position. The best office chairs for back pain cause no feeling of discomfort or stretch when you sit in them. If that’s the case, it could be that the chair is not properly adjusted.
  • Fit the workspace. While your needs come first, you need to ensure that the size of the chair is a good choice for the desk that you work at. Obviously, if you have a quality ergonomic desk, choosing the right chair should not be a problem.
  • Be safe and easy to use. Even though it’s just a chair, it’s your health at stake. While they are not explicitly called orthopedic office chairs, they should act like one. It means that a good chair shouldn’t force any positions that could cause stress or pain. And the adjustments should be easy enough to operate so that anyone can set them right for their posture.
  • Be made of materials that you like. Some people prefer meshed chairs while others can’t live without a leather padding. Since you are going to spend long hours in it, make sure that it’s made of the right materials.
  • Fit your sense of style. This has little to do with your physical health. But, having a chair you simply like for its style, makes it much easier to sit down and get to work.

Knowing what to look for, let’s get to actually purchasing one. What’s the best place to look for affordable ergonomic chairs?

Amazon – That’s Where All the Gems Are!

Why all the best deals can be found on Amazon? Don’t ask me – I think Jeff Bezos could give you a much better answer. But, it’s a fact that all the best office chairs for back support are there. And it’s no surprise – in the end, there are not many eCommerce stores offering such a great user experience.

Because of that, I’ve decided to focus on the best office chairs for back pain available only on Amazon. In the below table, I’ve listed all the best models priced at less than $300:

Now, let’s take a quick look at each of them to find the right one for you!

Best Ergonomic Office Chairs Detailed Reviews

Modway Articulate Ergonomic Mesh Office Chair

Some chairs are just comfortable while other can actively help you reduce or get rid of the back pain. This focus on helping you take care of your back is one of the reasons why many buyers love Modway Articulate.

Adjust Just About Anything

Thanks to all of its adjustments, Modway Articulate is, in my opinion, the best ergonomic office chair for sciatica and hip pain.

The wealth of options ensures that you simply have to find the right position that’s comfortable and safe for your back.

Modway Articulate Ergonomic Mesh Office Chair
What I Like about This Chair?
  • Adjustments – apart from all the standard backrest adjustments, Modway Articulate features one-touch chair height adjustments, 360° swivel, tilt and lock system and height adjustable armrests. All this makes it close to impossible to feel uncomfortable in it if you do the work upfront.
  • Comfortable padded mesh seat. On top of being comfortable, it’s highly breathable so you’ll feel fresh even after hours spent sitting.
  • Moreover, thanks to its super thickness, the chair is even more comfortable and there’s less pressure on your legs.
  • Sturdy and supportive – it can accommodate people up to 331lb.
And What I Don’t Like?
  • Despite many adjustments, some of them are quite minimal, such as the second tilt level.
  • In fact, the tilting/lifting mechanisms are a bit behind high-end chairs.
  • The instructions are quite ambiguous and don’t show all chair elements clearly.
Modway Articulate Ergonomic Mesh Office Chair

Even though some of its settings feel as if they were there just for the sake of being,

Modway Articulate is an excellent choice for anyone who wants a classic and comfortable chair.

If you fancy a thick seat, hit the button and see more details about it:

Flash Furniture Mid-Back Chair

Some chairs are perfect when it comes to helping you with one thing but they lack that one or two extra features that’d make them perfect. While it’s also a problem for Flash Furniture Task Chair, it doesn’t mean you shouldn’t consider it.

Elegant, Inexpensive and Comfortable…Almost!

At first glance, this chair has everything you could ever need. It looks great (nothing too fancy but it’s not too boring either) and features a comfortable mesh mid-back and a padded leather seat.

On top of that, thanks to its top-quality lumbar support it’s the best ergonomic office chair for tailbone pain. But, the armrests aren’t adjustable and can be really uncomfortable.

Flash Furniture Mid-Back Chair
What I Like about This Chair?
  • High-end lumbar support in an affordable chair. This chair feels super comfortable around your lumbar and tailbone areas and can reduce any pain that you feel there.
  • It’s also very well-made overall which means it’s a good choice for back pain in general.
  • Stylish design. As I said above, it looks exactly the way I believe a modern ergonomic chair should look.
And What I Don’t Like?
  • Terrible Wheels. Unless you change them for a scuff-free set ($15 – $20 on Amazon), they will damage your hardwood floors in an instant. You could also remove them completely but it’d kill the ergonomic aspect.
  • Compared to the rest of its great features and design non-adjustable armrests sound like a sad joke. A wasted opportunity.
Flash Furniture Mid-Back Chair

Considering the very affordable price, I believe it’s a very decent product for anyone who is suffering from lower back and tailbone areas problems.

But, you might consider removing armrests which is something I usually recommend against.

That’s why, it will be best if you check out the chair yourself:

Furmax Mid Back Swivel Lumbar Support Desk Chair

Top office chairs can easily set you back a thousand or even two thousand dollars. But if all that you need is an affordable but comfortable and good for your back piece of furniture, there are some real gems out there – such as the Furmax Office Mesh Chair.

Take Care of Your Health on a Budget

Can a chair that costs 20, 30 or even 50 times less than its more expensive competitors still offer you a quality sitting time?

The answer is a strong “yes!”.

Naturally, it won’t come with all the adjustments and gimmicks that top chairs have to offer but if you have a small budget, there’s is no excuse not to improve the quality of furniture that you use.

Furmax Mid Back Swivel Lumbar Support Desk Chair
What I Like about This Chair?
  • Great quality to price ratio. Its super low price and decent manufacturing mean it’s a very solid chair available for pennies.
  • Fits short people perfectly. It’s not the biggest chair out there but is very comfortable for people below 6’.
  • Great introduction to ergonomics. It’s a perfect choice for your first ergonomic chair.
And What I Don’t Like?
  • Its assembly instructions are written in poor English and are quite confusing, making the chair hard to put together.
  • A short back can be very uncomfortable for tall people which makes the chair useless for those who are looking to support their back properly.
Furmax Mid Back Swivel Lumbar Support Desk Chair

Some would say that it’s impossible to take proper care of your working conditions on a budget.

But, Furmax office chair proves quite the opposite – it’s no surprise it’s the #1 bestseller in its category.

Check how affordable it is by clicking the button below:

BestOffice Ergonomic PU Leather High Back Executive Office Chair

Ergonomic furniture manufacturers are always looking for ways to distinguish the product from competitors. Because of that, some chairs look very futuristic. Others look classic and modest. And what about BestOffice Executive Chair? It screams comfort the moment you look at it.

Comfort First!

And it’s not just the way it looks.

It comes with a cushioned back and seating which are both comfortable and still firm enough to properly support your body.

All that is topped with pretty decent armrests and chair height adjustments.

BestOffice Ergonomic PU Leather High Back Executive Office Chair
What I Like about This Chair?
  • Great for tall people. The back support is quite high providing you with lots of space.
  • Even though it’s cushioned, it’s still firm enough to stabilize your body properly.
  • Great, modern look. The chair fits any office space perfectly.
  • Affordable. You won’t find a better leather chair at that price.
  • Hidden tilt mechanism – it’s not advertised but it’s there.
And What I Don’t Like?
  • You need to take care of it carefully. Otherwise, the leather can start peeling and separating from the stitching, drastically reducing the lifespan of the chair.
  • Fixed armrests. Sadly, you can’t adjust them in any direction.
  • It can smell pretty bad once you unpack it. But the smell disappears after a week or two.
BestOffice Ergonomic PU Leather High Back Executive Office Chair

If you’re too tall for the Furmax chair and are looking for a comfortable chair that looks highly professional – BestOffice Executive Chair is your #1 choice.

Plus, not many chairs look that good in this price range:

Coavas Ergonomic Office Chair

The difference between very expensive ergonomic office chairs and their more affordable equivalents is usually in the quality of materials used and the number of adjustments. But what if you could get a chair that’s just as adjustable for 1/10th the price?

Design That Gets Attention Each and Every Time

There are two things in which Coavas chair excels. The first one is getting attention.

No matter where you put it, you can be sure that someone will ask about it as it looks much different than a usual chair.

But it’s not just about the looks – the second important benefit of this chair are all the adjustments that it comes with.

Coavas Ergonomic Office Chair
What I Like about This Chair?
  • Good for tall people. At 25.8”L, 25.8”W, 47.6 to 51.6”H it will perfectly suit even people above 6’ tall.
  • Decent Head Support. If you suffer from neck pain, you will appreciate the quality headrest.
  • Futuristic design. As I have already mentioned above, it does look very modern and unique.
  • Great adjustments. You can adjust everything from armrests to seat height and headrest.
  • Quality lumbar support. If you are tall and suffer from lower back pain, this chair is the best choice in its price range.
And What I Don’t Like?
  • Hard to assemble. Because of all the things that you can adjust in it, it takes some time to put it together.
  • Can get wobbly. Especially if you play with the adjustments a lot, so you need to be careful not to put too much pressure on adjustable elements.
  • Doesn’t fit every office. The design, whereas very original, might not be a good fit for a conservative office space. But it’s an excellent choice if you plan to use it at home.
Coavas Ergonomic Office Chair

Coavas Mesh Office Chair is an excellent choice if you are looking for a highly adjustable chair on a budget.

The drawbacks are, it’s quite hard to put it together (especially to do it alone) and that over time, it might get wobbly if you play too much with the adjustments.

But, for the price, it’s a real steal:

Duramont Ergonomic Adjustable Office Chair with Lumbar Support

If you’re looking for a comfortable chair made of a quality breathable material that’ll keep your back cool and rested, this Duramont chair is worth every penny – regardless of its slightly higher price compared to the other chairs in this list.

Get It If Lumbar Support Is What You Need

Even though Coavas was already a very decent chair in terms of lumbar support, this is where Duramont truly shines.

But, it costs more than double the price. On the upside, it comes with adjustments such as the ability to control the distance from the seat to the backrest, which is usually available only in high-end chairs.

Duramont Ergonomic Adjustable Office Chair with Lumbar Support
What I Like about This Chair?
  • 330lbs limit makes it a safe and comfortable chair for large people.
  • Looks better than similar chairs. Perfect if you need a modern chair with a headrest but want something that looks rather modest.
  • Breathable, high-quality mesh. Your back won’t get sweaty even on a warm day.
  • Top notch lumbar support. Provides your lower back with more comfort than any other chair reviewed in this article.
  • Highly adjustable. Thanks to all the adjustments, you can highly personalize it – not to mention that it’s very comfortable for tall people.
And What I Don’t Like?
  • More expensive than other inexpensive back support chairs. You have to pay extra for it (still less than 1/5th of the price of a similar high-end chair).
  • You need to adjust the width of the armrests during assembly as you can only move them up and down once the chair is put together. But, if you do it right, it’d be really comfortable for someone with shoulder pain.
  • It’s hard to put together – luckily, the instructions are very clear.
Duramont Ergonomic Adjustable Office Chair with Lumbar Support

To sum up, I believe Duramont is the best office chair for back support you can get for the money – whether you need it for work, home or gaming.

Other chairs that could compete with it cost at least $800 - $1200 more.

So if you want a quality product but don’t want to overpay, grab your Duramont now:

Final Steps

And what if you haven’t chosen the best office chair for back pain yet? Don’t worry – just go over the list of best ergonomic office chairs once again and click the link next to the chair you like to learn more about it. Just don’t forget to pick the right size as it’s critical, especially if you’re tall.

Best Back Support Pillows and Cushions

Top 8 Office Chair Back Support Pillows and Cushions For 2019

Top 8 Office Chair Back Support Pillows and Cushions (That Will Make Any Chair Feel Comfortable)

Best Back Support Pillows and Cushions

Why do we office chair back support pillow and cushions? 

Some say that sitting is the new smoking. Unfortunately, we sit more than ever before – at work, in a car, watching TV. What’s even worse is that, apart from limited physical activity, the majority of chairs that we use are not designed to support our backs.

But, there is one thing you can do to improve your back health without changing a chair that you sit in – getting a back support pillow.

Why Does It Work and How to Choose One?

The main idea behind a back support pillow is that it helps position your spine and back correctly – regardless of the chair that you use. Research shows that having the right pillow helps decrease lumbar flattening and increase thoracolumbar curvature, improving the level of health and comfort in patients with low back pain.

Best Back Support Pillows and Cushions

Because there are many different types of pillows, there are a few things that you keep in mind when picking the right one for you:

  • Its thickness. Some pillows are thicker than other – the ultimate choice will depend on how much support you need and how soft is your current chair.
  • A removable, washable cover with a sweat absorbent fabric. Because a back support pillow is squeezed between you and the chair for hours every day, it’s important that it’s easy to keep it fresh.
  • Straps quality – what’s worse than having no back pillow for your best office chair? A pillow that’s positioned incorrectly and hurts your back instead of helping you.

Naturally, the list could go on and on – but the above three are core things to keep in mind when picking a product for you.

So, what are some of the best back support pillows and cushions?

Top 8 Best Office Chair Back Support Pillows and Cushions

The 5 Best Office Chair Back Support Pillows

LoveHome Memory Foam Lumbar Support Back Cushion With 3D Mesh Cover. Designed for Lower Back Pain Relief
(Best Overall)

LoveHome Memory Foam Lumbar Support Back Cushion

A quality back support pillow should allow you to use it anywhere, anytime. And while you can take just about any pillow with you, you want to make sure that it’s not only comfortable but actually stays fresh throughout the day.

So Breathable You Can Use It on a Hot Day

The LoveHome memory foam pillow comes with one of the best breathability rates in the market, which means it works great both indoor (with an office chair) and outdoor, even during a very warm weather.

LoveHome Memory Foam Lumbar Support Back Cushion
What I Like About This Office Chair Back Support Pillow?
  • Top-notch breathability. Minimizes the risk your back will get all sweaty.
  • Quality buckle and two straps. Unlike single-strapped back support pillows, LoveHome’s one won’t slide down when you leave the chair.
  • Metal Zipper. Ensures the zipper will last much longer compared to a plastic one.
  • Great customer support. When you are selling hundreds of products, it’s normal that sometimes one or two defective ones get shipped. The real difference is in the way you deal with your customers. This retailer does an excellent job at it and offers 60 days no-questions-asked money-back guarantee. So why not try it out first?
And What I Don’t Like?
  • Not tight enough on wide chairs. Despite having two straps it’s hard to tighten it properly on a wide surface.
  • You can’t fully remove the straps what limits the number of ways in which you could use it.
LoveHome Memory Foam Lumbar Support Back Cushion

A quality, inexpensive back support pillow for chair.

While it doesn’t offer any spectacular features, it’s comfortable enough to justify the purchase:

Everlasting Comfort Memory Foam Back Cushion

Sometimes products become so popular that it’s hard to say whether they are selling so well because they are good or because of the snowball effect.

What’s the reason behind the success of this Amazon’s office chair back support bestseller?

Great at “Reading” Your Spine

This lumbar support pillow is an example of a product that slowly “learns” your body.

While it nicely conforms to the natural curves in your spine out of the box, as you keep using it, it adjusts to them even more accurately.

Everlasting Comfort Memory Foam Back Cushion
What I Like About This Office Chair Back Support Pillow?
  • High-quality soft memory foam. Very comfortable even after long hours spent sitting.
  • Breathable. Helps you stay fresh and prevents excessive sweating of your back.
  • Secure double straps. These help the pillow stay in one place so that It doesn’t slide down when you sit or stand up.
  • Lifetime replacement guarantee. You can change it anytime you want – no strings attached, only straps 🙂 
And What I Don’t Like?
  • Long and weak straps. Unfortunately, the straps are not the best quality and are pretty hard to tighten properly on uneven surfaces.
  • Quite bulky. Because of its shape, it feels big and takes quite a lot of space.
Everlasting Comfort Memory Foam Back Cushion

Despite just above-the-average straps, this back pillow for chair is a really good product.

While I’m sure there are better ones.

I’m also confident that it’s no coincidence that it’s become the Amazon’s bestseller – hit the button below to learn more about this great product pillow:

Vertteo Premium Entire High Back Pillow

Sometimes pure lumbar office chair back support is not enough – especially when you need to get your whole back covered. This is where Vertteo pillow comes in.

Orthopedic Full Back Support

The team behind the pillow’s design worked closely with chiropractors who deal with back pain on a daily basis.

Thanks to the pillow’s fullback support, it protects both lower, as well as the upper, thoracic area of your spine.

Vertteo Premium Entire High Back Pillow
What I Like About This Office Chair Back Support Pillow?
  • Comfortable anywhere even during travel. Its unique design makes it possible to enjoy the benefits wherever you want – from an office chair to a sofa.
  • Taller than a standard lumbar pillow. This is important both for those who want to protect their upper backs as well as for tall people.
  • Works great as a replacement. Because of its size, it can be used as a quality replacement for a backrest cushion.
And What I Don’t Like?
  • Just one elastic strap. Sadly, it’s not enough to hold the pillow especially if you use it a lot.
  • Still not tall enough for some two-piece chairs. Despite the emphasis on height, it’s still too small to be used on some of the bulkier chairs comfortably.
Vertteo Premium Entire High Back Pillow

A good back pillow for everyone looking for a full back office chair back support.

Unfortunately, what could have been a great product misses some important features such as a second strap which would help to stabilize it and keep it in the same position.

Desk Jockey Lower Back Pain Support Cushion

The number one drawback many office chair back support pillows have is that they ultimately become very flat. But, that’s not a problem for the Desk Jockey clinical grade memory foam pillow.

The Science of Sitting Hidden in a Pillow

To achieve the best results and provide their customers with a top-notch product, the team behind this pillow worked with a board of certified physical therapists what helped create a super comfortable and convenient in use therapeutic-grade pillow.

Desk Jockey Lower Back Pain Support Cushion
What I Like About This Office Chair Back Support Pillow?
  • Easy to move around with it. Thanks to a free travel and storage bag and a convenient handle you can take the pillow anywhere with ease. Plus, it looks great.
  • Free extension strap. Mounting your pillow on extra-wide chairs has never been easier.
  • Can be used even on soft surfaces such a sofa. Because it’s quite thick, you can use it on soft furniture and still sit quite comfortably.
  • Great pillow for lower back support for tall people.
And What I Don’t Like?
  • But, because of its bulkiness, it may not be comfortable for a short person.
  • Could be too thick – but this will depend a lot on personal preferences.
Desk Jockey Lower Back Pain Support Cushion

The Desk Jockey office chair back support for chair is an excellent and very comfortable office and travel companion.

If you would like to take the comfort of sitting to the next level, getting this very pillow is a the right step to achieve that. 

As a back pain patient, I found that working with this office chair back support, along with the right productivity system, helps you become more productive at work.

Xtreme Comforts Memory Foam Back Support Cushion

Some pillows are comfortable, others are thicker but very durable and come with solid straps. But there are also pillows that merge all the most important features into one premium product.

Ergonomics and Comfort

Xtreme Comforts back pillow for chair combines everything that’s best about ergonomics with top quality materials and manufacturing.

This resulted in a product that’s not only comfortable but can actually last you for months without losing any of its properties.

Xtreme Comforts Memory Foam Back Support Cushion
What I Like About This Office Chair Back Support Pillow?
  • Well-made straps. They are not only durable but also great at keeping the pillow in one place.
  • Supports both lower and upper back. Thanks to its height, it can provide your back with a much more complex protection.
  • Greatly enhances the comfort of a large chair for a small person.
And What I Don’t Like?
  • Poor return policy. Even though the seller advertises lifetime replacement guarantee, some customers reported having problems with returning the pillow.
  • Too thick for a car. It can be a bit too thick for a small car seat.
Xtreme Comforts Memory Foam Back Support Cushion

Even though the pillow from Xtreme Comforts is top-quality, I have some mixed feelings about it. This is mostly because it’s a real hit or miss – some users will fall in love with it while for others it will be too bulky or too thick.

Thankfully, even though it’s a premium product, it doesn’t cost a fortune, so if you were to choose one, I would recommend you tested it yourself:

The 3 Best Office Chair Back Support Cushions

Office chair back support pillows are just one part of the equation in search of a perfect work environment for your back.

Another great accessory that can significantly improve your back and productivity are soft office chair back support pillows. They come especially handy if you’ve made the mistake of buying a rock in disguise as a chair or got one without considering user’s height.

Naturally, it can be used outside of office too – quality seat cushions work great anywhere you sit for a prolonged period of time – including sofas, car seats or benches.

Let’s quickly go over three of the best seat cushions for office chairs out there:

AERIS Memory Foam Large Office Chair Pad

There are many reasons why people buy seat cushions for office chairs. Some of them want to relieve coccyx pressure. Other want to avoid flat buttocks and the pain it may cause. But the ultimate reason is always the same – comfort.

So Comfortable You Won’t Want to Leave the Chair

AERIS premium office chair cushion was designed with one major goal in mind – to provide its users with the highest level of comfort. And, to be honest, it does that very, very well.

What I Like About This Office Chair Back Support Pillow?
  • Very comfortable to sit on. It’s no surprise it’s a premium product – it’s hard to find a more comfortable cushion.
  • Spacious. It’s big enough to easily cover an entire seat of a wide chair what makes sitting on it even more comfortable.
  • Perfect choice for short people who need to get a slightly elevated office chair without buying a new one.
And What I Don’t Like?
  • It’s not the best choice for heavy people. Unfortunately, it can get compressed so hard it loses all its softness.
  • Takes some time to decompress. On top of the above, you’ll need to wait before it’s comfortable again.
  • Slipperiness. Unless you sit bolt upright on it all the time it tends to slide halfway off the chair.
AERIS Memory Foam Large Office Chair Pad

Overall, it’s a great cushion that can help you stabilize your hips and reduce their pain. It’s also large and breathable, which makes it easy to use in any office chair (or other surfaces). But you should consider getting it even if all that you care about is its comfort. In fact, in this case, there’s no better pick than the AERIS premium cushion:

TravelMate Large Medium-FIRM Wellness Seat Cushion

Sometimes a standard soft cushion is not enough – no matter how comfortable it is. This is where TravelMate hybrid seat cushion comes in.

Great Cushion for Tailbone Pain Relief

Apart from providing you with an elevated and comfortable surface to sit on, TravelMate can help you get rid of tailbone pain when sitting thanks to its gel-enhanced memory foam.

TravelMate Large Medium-FIRM Wellness Seat Cushion
What I Like About This Office Chair Back Support Pillow?
  • Non-slip cover. It’s designed so well that it prevents the cushion from sliding even on a polished marble floor.
  • Can be used as a back cushion. In fact, works very well as one.
  • The hybrid, gel-enhanced version is designed specifically to help relieve from tailbone pain.
And What I Don’t Like?
  • It needs some “break-in time”. It’s very firm in the beginning and you might have to sit on it for some time before it adjusts to you and becomes more comfortable.
  • Softening. The more you sit on it, the softer it becomes. While it will last you for months, you’ll inevitably have to change it.
TravelMate Large Medium-FIRM Wellness Seat Cushion

The standard model of Travelmate is good at best.

But where it excels is its gel-enhanced version which is great at helping you overcome pain and makes sitting comfortable and pain-free again:

Milliard Memory Foam Seat Cushion

The third cushion in the list is a solid compromise between an affordable price and quality. While it’s not a premium product, it’s still worth the money – especially if you’re looking for an inexpensive seat pad for office chairs.

We've sat in this seat and it was very comfortable. Along with writing this article on motivation, it was a perfect compliment to my office chair.

Affordable Cushion for Soft Surfaces

But, there is a catch - it works great only on soft surfaces. This is because it’s made of memory foam, which will never be as firm as one that is mixed with a regular foam.

While this is true for many pillows and cushions, the softness is especially visible in this particular one.

Milliard Memory Foam Seat Cushion
What I Like About This Back Support Cushion?
  • Retains shape for a long time. Despite being pretty soft, it quickly adapts to the way you sit on it.
  • Great price. Definitely worth giving it a try, especially if you’ve never used an extra office seat cushion before.
And What I Don’t Like?
  • Leaves stains when wet. Don’t use it on white surfaces that could get dirty and are hard to clean.
  • Gets very flat. Because it’s so soft, it can get really flat – that’s why I don’t recommend using it on hard surfaces.
  • Scratchy and uncomfortable mesh. It’s not the best choice if you plan to sit on it in shorts.
Milliard Memory Foam Seat Cushion

People at Milliard did a good job creating an inexpensive and very comfortable memory foam cushion. But, because it’s made of just memory foam, it’s not the best choice for surfaces that aren’t at least slightly soft already.

However, if all you need is an inexpensive additional soft layer for your chair, head over to Amazon and grab the cushion:

Final Steps

Back support pillows and cushions for office chairs are an excellent way of improving the comfort of your office chair, car seat or even a sofa. And all that comes at a very affordable price, much, much lower than the cost of an ergonomic chair. Because of that, there are no reasons not to start taking a proper care about your back – if you haven’t picked the right pillow yet, just scroll up and go over the reviewed models once again.

Emily Dickinson

Top 15 Emily Dickinson Quotes to Give You Hope and Inspiration

Why are Emily Dickinson Quotes so famous?

Just 20 years ago, it was quite rare for people to work from home. But, as the world evolves and technology advances, more and more people are beginning to just that. Working from home can be a blast when it’s all going well, but it can also be very lonely and tiring place when it goes wrong. And the worst part is, that there’s no one there to help pick you up in your hour of need.

But, don’t despair and don’t give up! There are things you can do that can help clear the cobwebs and pave the way to a more productive output. And one of those things is to take a few moments to “read and reflect”. What I mean by that is to read through some inspirational quotes from people who have succeeded before us. Then, reflect on how we can relate to those quotes and use them to push forward to achieve our own goals.

Emily Dickinson and Hope

The quotes I’m going to focus on today are all by Emily Dickinson. So, who is Emily Dickinson? Emily Dickinson was a American poet who was born in Amherst, Massachusetts on December 10, 1830. It was here she lived with her parents, older brother Austin and her younger sister, Lavina. Growing up during this era largely involved carrying out domestic chores such as baking and gardening, as well as attending school.

While Dickinson had many male friends, she never actually married. Unfortunately, her life was filled with many sorrows, including the death of her younger cousin, Sophia Holland among other dear friends and family. Later these frequent burials became an inspiration for some of her poems. And while Dickinson had an extremely close community-focused family, she began to become somewhat of a recluse.

What is Emily Dickinson Famous For?

Emily Dickinson Quotes

It was when she was in her twenties that Dickinson really became interested in writing. Altogether she wrote nearly 1,800 poems during her lifetime. The majority of these were actually written before the age of 35. However, she was a very private person and around 800 of them were recorded in a small booklet that no one but Dickinson saw. She did, however, share some of her poems with close friends and family. This was particularly true of her sister-in-law, Susan Dickinson.

Dickinson also sent around 100 of her poems to Thomas Wentworth Higginson. Higginson was an author of a piece in the Atlantic Monthly that encouraged young people to pursue their dreams in writing and go on to publish their works. While Dickinson did have some of her works published in the newspapers, most of these were printed anonymously. And many without her prior consent.

Emily Dickinson vs Whitman

Walt Whitman is another famous American poet from the same era. And while both he and Dickinson would have experienced some similar life experiences, on the most part they were very different from one another. Whitman grew up in the country and was very much a social butterfly. Whereas Dickinson was bout up in a prosperous area of New England and very much lept herself to herself.

Their writing styles were also quite different from one another.

Walt Whitman

Walt Whitman

Whitman was one for creating long and often complex poems. Dickinson’s, on the other hand, were much shorter and to the point. Many of Whitman’s poems were written for everyone and focused on patriotism and references to the Bible. In contrast, Dickinson’s poems are far more personal and a way of expressing her own thoughts and desires.

Between the years of 1858 and 1861, Dickinson encountered a great terror during this period, but the cause of that remains unknown. What we do know is that this period largely affected Dickinson’s writing.

Emily Dickinson

Emily Dickinson

Many poems by Emily Dickinson are written in a somewhat abstract manner. It’s often wondered whether these events are what drove her vivid imagination and creative output.

In 1864/1865 Dickinson received treatment for a serious eye condition. After this, rarely did she venture away from her home in Amherst. It was also around this time that she stopped formally assembling her poems into booklets. Manuscripts discovered from this time appeared unfinished. And life in general, was slowing down for Dickinson.

Where was Emily Dickinson Buried?

Dickinson’s father’s death occurred in 1874 and her mother’s in 1875. A few years later, in 1883, her nephew Gibb died at the young age of eight. Not long after this, on May 15, 1886, Dickinson herself passed away, aged 55. She was laid to rest just four days later in West Cemetery, Amherst. After her death, her sister, Lavina, discovered around 2,000 poems that Dickinson had written and showed them to the world.

Even though Dickinson herself was a very private person, her work has helped inspire many people across the world. She stood up firmly for what she believed in and bought a new kind of writing to the world as a result. Not only did these poems really touch individuals but they also changed the way people thought about them.

Emily Dickinson’s death was a great loss and one that was felt by many. However, her many quotes about grace, hope, and life itself will continue to shine through and inspire the world for many years to come.

The following quotes are some of the most inspiring from Emily Dickinson’s famous poems. I find that they are a great point of reference to turn to when working at home is getting you down and you need a little something to give you a boost:

Emily Dickinson Quotes to Inspire You

Emily Dickinson

“I dwell in possibility.”

The more open you are to new possibilities, the greater your chance of success.

It’s easy to get caught up in the moment, focusing on one main goal, and ignoring everything else. The problem with doing that is you may lose out on all other fantastic opportunities that come your way.

So, while it is good to be focused on your work, don’t disregard everything else going on. Instead, embrace the idea that anything is possible, and welcome it with open arms. 

Emily Dickinson Quotes to Inspire

“That it will never come again is what makes life so sweet.”

Life is precious.

It’s also unpredictable. When an opportunity comes knocking, don’t turn it away. You may know exactly what you want to achieve by working at home, and so far, you may be doing a pretty good job of it. But, don’t let that fool you, as anything can happen in life.

Sometimes, when things are going well, it’s easy take things for granted. Then when something does go awry, it’s the end of the world. To try and avoid that, live for the moment instead of the future. Some opportunities only come around once and could make all the difference in the world. So be alert and take what you can get!

Emily Dickinson

“Not knowing when dawn will come I open every door.”

You will no doubt come across many challenges when working at home.

The important thing is to learn from these challenges opposed to back away from them. In order to truly tackle a problem, you need to fully understand why it’s not working. Only then can you move forward with a viable solution and be more productive.

Emily Dickinson Quotes

“Forever is composed of nows.”

When you think of forever, you probably think of a time a long way away.

But really, if you think about it, forever is happening all the time; it’s the present; the now. What Dickinson is trying to convey here is each and every moment in time is precious and should be made the most of.

So, when you’re faced with a work task that you keep putting off because it seems hard or long-winded, don’t. Time goes too quick and what may seem like a lifetime away is really just around the corner. By dealing with it in the now, you’ll have more time to do other things later.

Emily Dickinson Quotes

“Finite to fail, but infinite to venture.”

If you’ve ever heard the expression, nothing ventured, nothing gained, it’s pretty much the same messages being delivered here. Working from home is tough, but it can have big rewards. The key to is you have to be disciplined and just stick with it.

At the end of the day, your plan could fail miserably. But there’s also a good chance that you’ll succeed. And if you don’t at least give it a go, you’ll always fail. So, take the bull by the horn and give it everything you’ve got. When you venture, you almost always gain.

Emily Dickinson Quotes

“If you take care of the small things, the big things take care of themselves. You gain more control over your life by paying closer attention to the little things.”

To be successful in working from home you need to be able to get things done and get them done efficiently. One of the ways you can ensure this happens is to prioritize. Focus on the things that are important and that you know you can do. If you spend too much time fretting over things you can’t do, you’ll find you get very little done.

Emily Dickinson Quotes About Hope

Emily Dickinson Quotes

“Hope is the thing with feathers that perches in the soul - and sings the tunes without the words - and never stops at all.”

Hope to survive and succeed is the thing that drives us to get up each morning and do all we can do. Even when work is driving you crazy and you feel like you’re getting nowhere, hope is still there, pushing you on. Nothing can faze hope, and therefore nothing should faze you. If you feel like giving up, just dig a little deeper and have a little hope. Things will get better.

Emily Dickinson Quotes

“They might not need me; but they might. I’ll let my head be just in sight; a smile as small as mine might be precisely their necessity.”

Every interaction you have with a person has a ripple effect. For example, if you deal with a supplier or colleague over the phone and are in a really good mood, that mood and those feelings will resonate and the person you’re dealing with soon becomes more uplifted. Then this will resonate with the next person they deal with, and so on and so forth.

It doesn't take much to start this ripple, and even something as simple as a smile can do it. However, just be aware that the same happens with negativity. So, if you are in a bad mood and need to deal with colleagues or suppliers, take a moment to cool down before upsetting the ripple.

Emily Dickinson

“A wounded deer leaps the highest.”

Nobody is right all the time. If you’re new to the world of working from home, you may have been planning for months exactly how it’s all going to run. However, I guarantee that when you start, there will be at least one thing that you hadn’t planned for that may your work a little more challenging.

Being faced with unexpected challenges may seem tough at the time, but often it’s these times that we learn the most from. It pushes us to places we probably would have never ventured otherwise. So, if you do get knocked down by something unexpected, simply pick yourself up, and keep on moving. At least now, you’ll be even stronger and more knowledgeable than before.

Emily Dickinson Quotes

“Truth is such a rare thing, it is delightful to tell it.”

Unfortunately, the world is full of lies. And whether they are big or small, pretty much everyone does it. And the worst part is, we often lie to ourselves too. The problem is that when we lie, a part of us begins to believe that lie, and in the end, we are only deceiving ourselves.

When working out home, set yourself realistic goals and stick to them. Don’t bend the goalposts if it looks like you’re not going to hit a target. Simply accept the situation for what it is, and look for ways to improve it. Fooling yourself will only lead to failure.

Emily Dickinson Quotes

“The heart wants what it wants - or else it does not care.”

If there’s one thing that’s imperative to success it’s knowing what you want and having the courage to go for it. Setting up a business from home is no small feat, but if that’s what you truly want to do, then don’t let anyone stop you.

In order to achieve all your dreams and ambitions, you need to follow your heart at all times. Don’t live your life by how others want you to live as your heart will never truly be in it.

Emily Dickinson

“Faith is a fine invention. When gentlemen can see, but microscopes are prudent In an emergency.”