In Part 1, we discussed the morning habits successful people use to start the day strong. Now, let’s dive into their midday, afternoon, and evening routines, which help sustain those feel-good hormones and create a sense of accomplishment and balance.
Midday: Refresh and Reconnect
- Lunch Break & Social Connection (30-60 minutes)
Use your lunch break to connect with friends, colleagues, or family. Social interactions release oxytocin, which reduces stress and enhances your sense of connection and well-being. Even a quick check-in can uplift your mood and re-energize you for the afternoon. - Learn Something New (10-15 minutes)
High achievers are lifelong learners. Spend a few minutes reading a new article, listening to a podcast, or exploring a creative hobby. Stimulating your mind with new ideas activates dopamine and keeps your brain engaged.
Afternoon: Stay Energized and Productive
- Afternoon Exercise Break or Nature Walk (10-15 minutes)
Take a short walk, ideally outdoors. Nature can lower cortisol (stress hormone) and lift your spirits, while the movement keeps endorphins flowing. This is an effective way to prevent the “afternoon slump” and regain focus. - Review and Adjust Goals
As the workday winds down, check in on your progress. Successful people frequently review and adjust their goals, which gives a sense of completion and continued progress. Even small accomplishments stimulate dopamine, leaving you feeling fulfilled.
Evening: Wind Down with Purpose
- Reflect and Practice Gratitude (5 minutes)
Take a few minutes to reflect on the day’s successes. Journaling about positive moments or things you’re grateful for boosts dopamine, helping you end the day on a high note and reinforcing positivity. - Connect with Loved Ones (30-60 minutes)
Spend quality time with family or friends to increase oxytocin, the “bonding hormone.” Connection and laughter can reduce stress and promote happiness, making this a favorite part of many high achievers’ days. - Engage in a Hobby or Passion Project (15-30 minutes)
Successful people make time for what they love, whether it’s reading, cooking, or another passion. Engaging in a personal interest is a powerful dopamine booster, helping you unwind while feeling rewarded. - Wind Down with Meditation or Deep Breathing (5-10 minutes)
Before bed, practice mindfulness or deep breathing. This helps lower cortisol levels, easing stress and supporting a restful night’s sleep, which is essential for balanced serotonin and dopamine. - Get Quality Sleep (7-8 hours)
Prioritize consistent, restorative sleep. Successful people understand that sleep is the foundation of productivity, creativity, and emotional balance. Quality sleep regulates serotonin, keeping your mood steady and your mind sharp.
By incorporating these habits into your day, you can naturally boost your mood, motivation, and sense of accomplishment, just like high achievers do. Start small, be consistent, and watch how these simple actions create a profound impact on your well-being!