Organising Your Day: A Comprehensive Guide to Staying Productive and Positive
Balancing the demands of daily life while maintaining a positive mindset and high productivity sounds overwhelming, right? It seems this requires much effort and may be more stressful than positively relaxed.
Let me tell you, it is easily achievable with the right strategies and by being organised, mindful, and prioritising. Our comprehensive suggestions provide the framework for a balanced response to your schedule and maintaining a healthy lifestyle that will support your physical and mental health by combining structured planning, mindful practices, and optimal nutrition. This guide explores staying on track and being positive throughout your day.
Our suggestions are easy to implement. You will be glad you read this article and will be able to put it into practice when you return to work in the new year.
The Connection Between Mindset, Organisation, and Nutrition
Your mindset and nutrition (and cognitive function) are deeply interconnected. How you approach your day can influence your mood, energy, and productivity, while the food you eat can profoundly impact mental clarity, emotional stability, and physical stamina. These elements require greater attention for staying on track and feeling your best.
For example, some foods (hypersensitivities, intolerances, phytic acid and lectins, gluten and proteins in dairy products) may severely impact your energy. For example, proteins in gluten and dairy have morphine-like effects and are highly addictive, too. Now you wonder why you need a strong coffee (or two) after lunch and falling asleep (and why you cannot get enough pizza). You may continue drinking coffee or caffeinated drinks to keep your energy going and snack on sugary processed products because of the potential inflammatory war raging in your gut. Depending on the immune response, you may experience bloating, reflux, abdominal discomfort or even pain.
“Gliadorphin (also known as gluteomorphin) is an opioid peptide that is formed during the digestion of gliadin with morphine-like effects. It sedates pain, enhances mood, and makes wheat products highly addictive.
Caseomorphin, similar in structure and effect to gliadorphin, results from the breakdown of casein, a milk protein.
75% of the calories in the Standard American Diet (SAD) come from wheat and dairy alone. These sedating compounds explain why you may feel sleepy after a meal containing wheat or dairy. You may even experience drowsiness if you are ‘hypersensitive’ to either or both.”
Prioritise Sleep and Recovery
How you experience your day depends on how much sleep you get. You can’t be productive, full of energy, and positive without sleeping properly. From reading our previous articles, you already know that stress and anxiety (made-up stress) impact the quality of your sleep and even prevent you from falling asleep, especially if you are prone to ruminating and unable to let go of the stressors of the day (or of the last decade).
Rest and recovery are just as important as productivity:
Wind down effectively:
Enjoy a light snack such as a banana or herbal tea before bed to promote relaxation. Avoid heavy meals or sugary foods late in the evening.
Avoid exercising too close to bedtime:
Your body temperature must drop to induce sleep. If you exercise too close to bedtime, your body may struggle to cool down, and you may find it difficult to fall asleep. However, stretching exercises before bed are highly recommended to remove body tension.
Get restorative sleep:
Aim for 7–9 hours of uninterrupted rest to rejuvenate your mind and body for the following day.
Build a Positive Morning Routine
The morning sets the tone for your entire day. Creating a consistent, uplifting routine can help you start with clarity and motivation:
Set an intention:
Dedicate 10–15 minutes to meditation, journaling, or goal setting. This practice promotes focus and a sense of purpose. You can also pick 2-3 affirmations you will recite aloud while preparing for work.*
Hydrate:
Begin your day with a glass of water to kickstart your metabolism and replenish fluids lost overnight. If you can’t operate without caffeine, it may indicate your body is low in resources. Before your coffee, drink a glass of water infused with absorbable electrolytes and feel the “boost.” Aim to drink your first coffee around 10.00 AM.
Celebrate small wins:
Simple actions like making your bed can create a sense of accomplishment that propels you forward. Tidy your room and clean the dishes in the evening so that you feel more positive and excited about the day when you wake up in the morning instead of already being defeated. You can’t be positive when everything reminds you you should have done things on time instead of letting them pile up and become time-consuming chores.
Daily Planning
Effective daily planning helps prevent overwhelm and ensures your energy is directed towards meaningful tasks. Remember to include washing the dishes and tidying the house after dinner. Here are some other meaningful tasks to consider:
Prioritise the Most Important Tasks:
Identify three key objectives that align with your larger goals. These objectives can include self-reflection, goal-setting (are you getting closer to your goals?), or learning something new.
Time-block your schedule:
To stay organised and efficient, assign dedicated time slots for tasks. Do not wait until the deadline to start working on the assigned project. Avoid setting alarms, as this can damage your productivity. A gentle ping or a pop-up on your screen is often enough to keep you on track if you need it to keep up with your schedule.
Stay grounded:
To avoid burnout, leave room for breaks and unexpected changes. After completing tasks, include breathing exercises to draw your attention to the moment and gauge your feelings. You may also want to walk around instead of staring at a screen for many hours (more in the next section).
Enhance Focus and Productivity
Staying focused in a world full of distractions requires intentional strategies:
Adopt the Pomodoro Technique:
Work in 25-minute bursts with 5-minute breaks to maintain concentration and prevent fatigue. Incorporating breathing exercises, looking from a window, or walking often helps to get your inspiration flowing.
Create a distraction-free workspace:
Keep your environment tidy and set boundaries by turning off non-essential notifications.
Adapt as needed:
Flexibility is key. Adjust your plan without guilt if unforeseen circumstances arise. Adapting to change is an aspect of resilience. To reduce stress, welcome change and adapt accordingly. We are animals of habits (and so are our brains), and we tend to fear change because it takes us out of our comfort zone. But was it where you wanted to be in the first place? Maybe not, but you may not know if you oppose change and stress about last-minute changes. Some changes may be stressful, like being told that your project has changed course and must start from scratch. You may feel you’ve wasted time and energy, but this happens constantly. Just let go, breathe and focus on the new task.
Cultivate Positivity Throughout the Day
A positive mindset doesn’t just happen; it’s cultivated through consistent practices:
Practice gratitude:
Pause to reflect on what you’re thankful for. This simple habit can shift your perspective and increase your resilience. Can you combine breathing exercises with gratefulness when your mind doesn’t slow down and you can’t organise your thoughts? Sure you can. Concentrating on your breath and thinking of (or writing down) all the things you are grateful for will force your brain to “reset.”
Take mindful breaks:
Stretch, breathe deeply, or spend a few minutes in nature to recharge your mind. If the weather allows, aim to eat lunch in a park, sitting on a bench or on the grass and looking up at the trees.
Use positive affirmations:
Replace self-criticism with empowering statements that emphasise progress over perfection. Be kind to yourself, and do not expect perfection because no one is perfect, even if you idealise them.
Nutrition as the Foundation of Energy and Mood
Walking to the water station is the best excuse to take a mental break, move and stay hydrated.
Proper nutrition is a cornerstone of sustained energy and emotional balance:
Eat balanced meals:
To fuel your body, incorporate lean proteins, healthy fats, and complex carbohydrates, such as wild or sockeye salmon, avocado, buckwheat or quinoa, nuts and seeds.
Stay hydrated:
Dehydration can impair focus and mood, so drink water consistently throughout the day. Fatigue is often a sign of dehydration. Aim to drink water before pouring that next cup of coffee.
Snack wisely:
Choose nutrient-dense options like seeds, nuts, yoghurt, and fresh fruit to stabilise energy levels and prevent mood dips. An apple and almond butter, for example, is an excellent snack. Hummus and vegetable sticks or oven-baked crisps are also acceptable mid-afternoon treats if you need a little pick-me-up.
Avoid grazing, as you may exceed your calorie intake or use it as an excuse not to eat proper meals. It may also tax the body, as you never give your digestion a break, monopolising resources and blood flow to the gastrointestinal tract rather than the brain.
Limit processed sugar:
Excessive sugar intake can lead to energy crashes and mood fluctuations, with or without caffeine.
Stick to Bedtime Routine
Make journaling part of your bedtime and morning routine
How you close your day is as important as how you start it:
Reflect on the day:
Celebrate your accomplishments, no matter how small. This is the ideal time to write in your journal. Include it in your daily schedule. Make it a part of your mental support routine and a life-saving automatism.
Unplug from screens:
Reduce blue light exposure at least an hour before bedtime to improve sleep quality, especially if you experience sleep problems.
Prepare for tomorrow:
Organise your workspace, lay out clothes, and plan meals to create a stress-free morning.
Why Organisation and Nutrition Go Hand in Hand
Aligning your daily schedule with mindful nutrition and self-care can fuel sustained energy, focus, and positivity. Plan meals in advance to avoid unhealthy, last-minute choices. Schedule regular breaks and nourishing meals to maintain productivity and prevent burnout.
The relationship between organisation and nutrition is powerful, rooted in the idea that how you fuel your body directly impacts how effectively you can manage your time, energy, and mental clarity.
Our bodies and brains run on fuel from our food and drinks. Poor nutritional choices can lead to energy crashes, brain fog, and irritability — none of which support a productive or positive day. By incorporating a thoughtful approach to nutrition into your daily planning:
You Maintain Stable Blood Sugar Levels
You Prevent Energy Crashes
Skipping meals or relying on processed, high-sugar snacks may offer a short burst of energy, but it’s typically followed by a slump that derails productivity and impacts mood.Optimum Cognitive Function
Nutrient-dense foods like leafy greens, nuts, seeds, and oily fish are rich in vitamins, minerals, and omega-3 fatty acids, which support brain health and improve concentration, memory, and decision-making. Including these in your meal plan ensures your brain is primed for success.
— Meal Planning
Cook once, have enough for 2-3 days.
Meal planning goes beyond simply deciding what to eat. It’s a tool to reduce stress, improve time management, and support health goals. Constantly deciding what to eat can be exhausting and lead to impulsive, less healthy choices. Having a plan removes this mental burden and keeps you on track.
Preparing meals in advance reduces the temptation to eat convenience foods high in sugar, unhealthy fats, and toxic chemical additives.
A well-organised meal plan also reduces grocery store visits and helps you avoid waste, making your routine more efficient and cost-effective.
— Nourishment for Productivity
Organised meal prep and nutrition-focussed. Aim for plenty of vegetables for gut health and sustained energy
What you eat affects your physical energy, mental resilience, and capacity to handle stress. Organising your meals allows you to:
Stay Focused Longer:
Balanced meals provide steady energy for sustained mental effort, helping you power through complex tasks without losing momentum.
Improve Emotional Stability:
Nutrient-rich diets support a healthy gut and the production of serotonin, a neurotransmitter that regulates mood and promotes well-being. This helps maintain a positive outlook even on demanding days.
Increase Stamina:
When your body is well-nourished, you’re less likely to feel lethargic or fatigued, enabling you to meet the physical demands of a busy schedule.
— Scheduled Breaks and Their Role in Wellness
Take regular breaks, looking outside or being outside if possible
Including planned breaks for meals and snacks in your day is not just about eating; it’s about resetting your mind and body. These pauses allow you to:
Replenish Energy:
Regular intervals for food and hydration prevent burnout by maintaining your energy reserves.
Reconnect with Yourself:
Mindful eating during breaks helps you be more present and grateful, helping you stay grounded amidst a hectic day.
Enhance Productivity:
Short breaks improve focus and prevent mental fatigue, allowing you to return to tasks with renewed vigour.
— Creating a Healthy Routine
Aligning nutrition and organisation doesn’t mean adopting an overly rigid schedule. Instead, create a sustainable rhythm where both aspects work together harmoniously:
Morning Preparation:
Start the day with a nutrient-dense breakfast and a clear plan for meals and snacks. This sets the stage for balance and focus.
Midday Reset:
A nourishing lunch and a mindful pause can re-energise you, enabling you to tackle the afternoon’s tasks.
Evening Wind-Down:
Light, healthy dinners and preparation for the next day (e.g., meal prepping or planning) ensure a stress-free start to tomorrow. Remember to clean the dishes before bed.
The Outcome: A Life of Balance and Efficiency
Combining organised planning with mindful nutrition gives you more than a productive day. You build a lifestyle supporting long-term well-being. Fuelling your body with intention and managing your time wisely helps create an environment where positivity, focus, and efficiency flourish. It also naturally increases your resilience to stress.
This empowers you to show up as your best self, not just for work but for all the aspects of your life that matter most.
Conclusion
Staying productive and positive is not just about ticking off tasks; it’s about nurturing yourself mentally, emotionally, and physically. Through structured planning, mindful practices, and proper nutrition, you can create a daily routine that empowers you to achieve your goals while maintaining balance and joy.
When you prioritise your well-being, you set the stage for a harmonious life where productivity and positivity coexist. Start implementing these strategies today, and witness the transformation in your energy, focus, and outlook.
References:
Sanchez, O. (2021). Energise - 30 Days to Vitality. Nutrunity Publishing, London.