Valeriya ◦ Certified High Performance Coach

I write about productivity & high-performance living. ⚡️
Follow me to start living an extraordinary time-abundant life.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Happy holidays! 🎉

I wish you a joyfully productive last week of 2023!

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

What do your mornings looks like? :)

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Start your day with intention. A well-executed morning routine sets the tone for your entire day.

My morning routine changed a few times this year, but now it is:

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

4. Stretch and warm up for 10 minutes

5. Get into my first 50-minute focus block of the day (setting the objective for it the day before)

6. Go for a walk with my puppy and partner (sunrise is at 7:30am these days)

7. Check my phone only after 8am

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Your willpower is habitual, and it is built by saying NO to an unhealthy choice over and over again.

It is not easy.

But these can help:

1. Eliminating the temptation
2. Getting social accountability
3. Anticipating tough decisions

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Your past isn't a setback, it's a setup. Let your challenges build you up, not break you down.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Instead of avoiding tough conversations, approach them.
Instead of avoiding hardships, accept them.
Instead of avoiding change, lean in.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Hot take:

Your evening routine is more important than your morning routine.

If your evening routine is bad, it makes sense that you struggle to function normally the next day if you skip your morning routine. 🙃

What do you think?

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Your willpower is habitual, and it is built by saying NO to an unhealthy choice over and over again.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Why is it so hard to make healthier choices?
Because you’ve made an unhealthy choice that many times.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Charisma is not something that only a lucky few have. It’s a skill, and you should learn it.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Networking 101: Relationships are like bank accounts. Make deposits (bring them value) before you ask for anything. Offer help, advice, connections. Remember: give, give, give, then ask.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Remember, a productive tomorrow starts tonight.

Your evening routine sets the stage.

Make it count!

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

5. Evening showers aren't just for cleanliness; they lower your body temperature, helping you sleep better.

Try it, feel the difference.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

6. Dim your lights and opt for a light source that’s below your head level instead of overhead lights if you can.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

4. Consistency is key for dinner time.

Eating at the same time each evening can significantly improve your sleep quality.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

Close your workday with purpose. A shutdown routine is crucial. Sum up the day, plan for tomorrow, and then firmly step away from work.

Here are 6 ways you can start:

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

3. Ditch the tech before bed. Give your eyes (and mind) a break from screens.

Try reading, walking, or a relaxing bath instead.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

2. Beware of evening randomness.

Unplanned activities might seem relaxing but often disrupt sleep.

Structure brings calm.

[Valeriya ◦ Certified High Performance Coach @coachvaleriya]

1. Find your transition ritual.

Bike or walk home, stretch or meditate when you get home, or just take a few minutes to breathe with your eyes closed while still in a drive way.

This simple act can shift your mindset from work stress to home peace.