The First 3 Minutes of Your Day

Author

Ashish Kumar
January 11, 2025 • Estimated Reading Time: 4 minutes

Good Morning

I hope you are doing well, and ready for today’s learning. Well I am very happy to share this on a daily basis. I feel energized when I think about it.

So let’s start.

1% BETTER MORNING

Mental Reset: The First 3 Minutes of Your Day

How you start your morning sets the tone for your entire day.

The first few minutes after waking up are critical for resetting your mind, calming any stress, and creating a sense of purpose.

Instead of reaching for your phone or diving straight into emails, why not dedicate the first three minutes of your day to intentional mental reset techniques?

Many successful founders use this short window to prioritize mental clarity and prepare their minds for the challenges ahead.

Let’s explore how you can use these first three minutes to create a productive and focused mindset.

Why a Mental Reset is Key

Your brain is highly impressionable first thing in the morning. Jumping into distractions like social media or work emails floods your mind with external demands, increasing stress and anxiety. A quick mental reset helps you take control of your thoughts and emotions, ensuring you start the day with focus and intention.

Steps for a 3-Minute Mental Reset

  1. Avoid the Phone: When you wake up, resist the urge to grab your phone. Instead, focus on yourself for the first three minutes.

  2. Practice Deep Breathing: Try a technique like the 4-4-4 method—inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Repeat this cycle for 60–90 seconds to reduce cortisol levels (stress hormone) and activate your prefrontal cortex (the decision-making part of your brain).

  3. Ground Yourself: Sit comfortably with your feet flat on the floor. Take a moment to notice your surroundings, feel your breath, and be present in the moment.

  4. Set Your Intention: Spend the last minute thinking about your day. What’s one thing you want to achieve or feel by the end of it? Set a clear intention, such as “I will focus on solutions” or “I will bring positive energy to my work.”

This short practice calms your mind, grounds you in the present, and prepares you to take on the day with purpose.

Key Action Points:

  1. Start small: Dedicate just three minutes every morning to this mental reset.

  2. Stay consistent: Build the habit by doing it daily, even on weekends.

  3. Pair with a trigger: Link this routine to a habit you already do, like brushing your teeth or making coffee.

  4. Focus on your intention: Be clear about what you want to achieve for the day—it’s your mental anchor.

Challenge for You:

Try the 3-minute mental reset every morning for the next 5 days. Avoid using your phone during this time and focus solely on breathing and setting your intention.

WHAT I AM READING

How to Finish Everything You Start by Jan Yager

👉Today’s Takeaway: In the hustle to reach the next goal, it’s easy to overlook how far you’ve already come. Take a moment to celebrate your wins, no matter how small they seem—whether it’s completing a product launch, signing a big client, or securing funding. These celebrations don’t just boost morale; they remind you of your progress and give you the energy to keep going.

YOUTUBE TREASURE

👉My Pick: Storytelling Masterclass by Kallaway

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