Productivity Tip:

Use Visible Progress Cues

Ah, that feeling of adding a big checkmark to a “done” box. ✅We hardly need to tell you how satisfying it is! 

Research shows that visualizing progress increases motivation and effort. We’re more likely to keep going when we can clearly see how far we’ve come—and the closer we get to our goal, the harder we push (a phenomenon known as the Goal-Gradient Effect).

Here are some things you can try:

• Tick things off on a physical checklist.
• Move tasks across columns (To Do → In Progress → Done). Kanban tools are great for this!
• Use a calendar like this scratch-off habit tracker.
• Use a simple progress bar to track % done. Use a spreadsheet or even just draw a progress bar and fill it in.
• Break big tasks into mini-steps so you’re checking things off more frequently.
• Use color coding (red → yellow → green) to show progress stages.

How do you make progress visible? Let us know what works for you!

Routine Breakdown

Becky May, Dietitian & Owner of The Vitality Protocol

How a Dietitian, Business Owner & Mom Starts Her Day

Becky May definitely keeps herself busy. On top of running a business, she juggles a full-time job and motherhood—she even manages her son’s football team! Here’s how her routine keeps her energized.

The Routine:

• Works out every morning, alternating between weights and cardio, with one day reserved for active rest (like a walk or low-intensity stretching).”I choose to move my body early in the morning before anything can distract me or get in my way.”
• Minimum 5 mins mediation. “I can feel a difference in my mind when I miss this part of my morning routine.”
• Takes a shower, finishing with 30 seconds of cold water. “This makes me feel so energized and ready to take on the day. I even do this throughout winter.”
• Coffee in the sunlight. “Taking a moment to slow down and sit with both the sunshine and my coffee sets my mind for the day.”

Why it works:

• Workouts, as we all know, are good for us (body and mind!). So is incorporating active recovery into your routine, which research suggests may actually be more effective than total rest.
• Meditation has a bunch of benefits. And yes, 5 minutes is enough to get rewards. 🙌
• Cold showers might not sound inviting, but they may help boost metabolism, improve circulation, and generally get you alert and moving!
• Morning sunlight helps regulate circadian rhythms, while small rituals (mmm, coffee) can reduce stress and anxiety. 

“I have so much on my plate that my mornings need to be non-negotiable and set me up for the day,” says Becky. “Otherwise, I don’t know if I would have the mindset or energy I need to accomplish all the things I have to do throughout the day.”