This 4-minute morning routine is key to a successful day: Mental performance coach

Having a good morning routine is the key to a successful day, according to Cindra Kamphoff, Ph.D.

That doesn’t just mean eating a healthy breakfast or avoiding screens, says Kamphoff, founder of the Mentally Strong Institute and a mental performance coach who’s worked with Olympians, NFL teams and Fortune 500 CEOs.

Instead, she instructs her clients to practice a four-part mental technique that provides “a way to start your day with positive energy and a positive focus,” Kamphoff tells CNBC Make It.

The routine can be done anywhere, and each step only takes about one minute, she says: “You could do this as you are drying your hair, eating your breakfast, maybe even driving to work.”

Kamphoff says her clients have reported feeling “more confident, more motivated” and more focused after using the technique. Here’s how it works.

For a minimum of one minute each morning, stop what you’re doing and “think about things you’re grateful for,” Kamphoff says, which doesn’t mean you have to focus only on the positives: “You can be grateful for things that are easy or hard.”

She suggests envisioning a “highlight reel” of the relationships, life experiences and career and business opportunities that have shaped your path.

It may sound cheesy at first, but “gratitude is one of the most powerful emotions,” Kamphoff says. Taking time each day to acknowledge what you’re grateful for can have long-term positive effects like reducing stress and anxiety, improving focus and sleep and developing a more positive mindset overall.

Successful leaders like Oprah Winfrey and Jack Dorsey have also shared that practicing gratitude is a key part of their daily routine.

Before you start mentally running through your to-do list, take a moment to consider “why you do what you do,” Kamphoff says. “Most people just think about their tasks and the things that they have to do throughout their day, instead of really why they’re doing it.”

Kamphoff recommends “visualizing the people that you will impact that day” and reflecting on how you’re “living your purpose through your work.”

Having a clear sense of purpose can make you feel more motivated and engaged at work and even potentially lengthen your life, Kamphoff says.

Spend a minute deciding what your intentions are for the day, beyond “the things you want to get done,” Kamphoff says: Think about “who you want to be” and how you “want to show up” in the world.

Some examples could be, “I will boldly lead my team today,” Kamphoff says, or “I will be fully present at today’s meetings.”

Defining your intentions actually makes you more likely to achieve them, according to Kamphoff: “It helps you show up as the person and the leader that you want to be.”

Finally, Kamphoff recommends practicing positive self-talk to boost your mental strength and confidence. “Starting your day with powerful thoughts and a powerful message helps you build momentum,” she says.

Ask yourself, “What do I need to think about myself, my leadership and my abilities to reach my vision?” Kamphoff says.

She suggests crafting statements that start with “I will,” “I can” or “I am.” For example, if you’re nervous about delivering a speech to a large crowd, you could tell yourself, “I am the best speaker people have ever heard.”

These affirmations will “help you remind yourself of who you are,” she says. “That’s powerful, because what you think about yourself, you become.”

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