DEVELOPMENT
Here ’ s how you can cultivate that with a mighty morning routine . Don ’ t feel like you have to start with all of these at once . Start with one , make it a habit , then add another one . w Hydrate : drink two glasses of water and kickstart your metabolism . w Mindfulness : practice a 5-minute meditation or deep breathing exercise . w Gratitude : list three things you ’ re thankful for . w Visualise : spend two minutes envisioning your day ’ s success . w Prioritise : identify your top three Most Important Tasks ( MITs ).
Closing with reflection Your evening routine is also important . Harvard Business School researchers found that employees who spent 15 minutes at the end of each workday reflecting on what they learned performed 23 % better after 10 days compared to those who didn ’ t . Try the following evening routine : w Reflect : review your day ’ s achievements . w Gratitude : note three positive experiences from the day . w Plan : outline your top priorities for tomorrow . w Unplug : switch off electronic gadgets one hour before bedtime . w Wind down : do some light stretching or reading .
It ’ s the small , everyday actions that , over time , add up to exponential growth and success . It is the same principle as compound interest in financial terms : small , frequent investments yield big rewards over time .
Learn from successful people Many successful people credit their morning and evening routines for their achievements : w Oprah Winfrey begins her day with meditation and walking the dogs . w Richard Branson wakes up at 5.45am , engages in physical activity , and enjoys a healthy breakfast . w Satya Nadella , CEO of Microsoft , begins every morning at 7.00am by asking himself , “ What are you thankful for ?” w Whitney Wolfe Herd , founder of Bumble , starts her day by taking a walk with her dog before looking at emails . w Jeff Bezos avoids scheduling meetings before 10am , preferring to “ putter ” in the morning .
Why routines work Morning routines bring clarity and focus by setting a mental framework for prioritising important tasks , while evening rituals bring closure and prepare the mind for rest .
The power of gratitude In the routines further above , gratitude was mentioned . Why ? A gratitude practice has been shown to have a significant impact on stress reduction : w Neurochemical changes : the practice of gratitude boosts the levels of dopamine and serotonin , neurotransmitters that introduce happiness and pleasure . w Cortisol reduction : People who practice gratitude regularly have lower cortisol levels , the primary stress hormone . w Better sleep : The Journal of Psychosomatic Research reports that subjects who practised gratitude before bedtime had better sleep quality and duration . w Better emotional regulation : The more frequently gratitude is practiced , the better one can regulate emotions . w Quantifiable benefits : A single instance of intentional gratitude can create a 10 % increase in happiness and a 35 % decrease in depressive symptoms immediately .
Tailoring routines So you have written down your new goals , but as an executive assistant , your time is money . Here are some strategies to make new routines work for you : w Simplify and prioritise : concentrate on the most significant aspects of your routines . w Prepare the night before : set yourself up for success the next day . w Wake up earlier : even 15-30 minutes can give you precious time for a morning routine . w Bring mindfulness in : the “ One Minute Reset ” concept is that even just one minute of mindfulness can create the beginning of change . w Wisely use technology : Use apps and tools to automate parts of your routine . w Be flexible : develop a “ minimum viable routine ” for those hectic days . w Combine activities : listen to educational podcasts while driving to work or doing chores . w Design transition rituals : small rituals that define the start and end of your working day .
Throughout 2025 , remember that your daily routines are the blocks to your success ; with the scientifically proven strategies being put into practice , it ’ s not merely about improving productivity but changing how you approach work and life . Start small , be consistent , and watch your daily rituals transform into a powerful catalyst for success . S heidihorne . co
THE EXPERT
Heidi Horne , a Rapid Stress Buster and Founder of the One- Minute Reset , is a workplace happiness expert with nearly 20 years of experience in workplace wellness , coaching , and speaking . Through her keynotes , workshops , coaching ( One-Minute Reset Method ) and done-foryou reset leadership retreats , Heidi empowers executives with oneminute strategies to combat stress , boost productivity , and unlock sustainable happiness .
Autumn Issue 2025 | Executive PA 55