Gena explores the importance of starting your mornings mindfully to foster a productive and stress-free day, in this helpful routine-focused episode. She discusses how the emotional tone set in the morning can significantly impact your entire day, emphasising the detrimental effects of rushing and distractions. Gina shares practical techniques for creating a mindful morning routine, including practising gratitude, journaling for clarity, incorporating movement, and engaging in mindful breathing or meditation. KEY TAKEAWAYS Starting your day mindfully sets a positive emotional tone, helping to improve focus, mood, and productivity while reducing stress. Taking a moment to list three things you are grateful for upon waking can lower cortisol levels and promote a positive mindset. Writing down your top three priorities for the day and reflecting on past challenges can help clear mental clutter and enhance decision-making. Engaging in physical activity, such as stretching or a short walk, along with mindful breathing exercises, can boost energy and improve resilience to stress. Utilising time-blocking and the Eisenhower matrix to prioritise tasks can help manage distractions and improve overall productivity throughout the day. BEST MOMENTS "If you start with clarity, intention, and mindfulness, you'll be in control rather than reactive." "Studies show that checking emails or social media immediately upon waking spikes cortisol, the stress hormone." "Journaling helps clear mental clutter and improves problem-solving skills." "Fail to plan is plan to fail." "Small changes lead to big results." HOST BIO Gena Frangina, a seasoned software engineer with over a decade of industry experience, is your trusted host on the "IT Stress Relief" Podcast. Her unique background includes a profound passion for psychology, culminating in the attainment of a Business Psychology MSc. Gena's diverse skill set extends to accreditation as a Hypnotherapist, under the tutelage of Paul McKenna and his renowned team, as well as expertise in wellness coaching. This extensive blend of technical acumen and psychological insight positions Gena as an exceptional host in the IT world. She not only understands the intricacies of the field but also excels in guiding IT professionals towards holistic well-being. Tune in to Gena's podcast for enlightening interviews with IT specialists, and gain access to a wealth of knowledge. https://genafrangina.com/podcast/ https://www.facebook.com/gena.frangina IG: @gena.frangina This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/