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Heres a sad story: The other day, my wife and I woke up and realized we were out of coffee. Honestly, if you want to throw a wrench into the Murphy household and hamper our routine, take away the coffee. Anyway, the story ends much better; I threw on a baseball hat and drove to the supermarket down the road. But it also reminded me of a study Ive wanted to share here, led by researchers at Tulane University who analyzed data on 40,725 Americans and their coffee-drinking habits over nearly a decade. In short, they found something remarkable about when people drink their coffee. Drink it in the morning The study, supported by the U.S. National Heart, Lung, and Blood Institute, was published in January in the European Heart Journal. It determined that people who drink coffee primarily in the morning had significantly lower mortality rates than people who either dont drink coffee at allor who drink it throughout the entire day. Examples: Morning coffee drinkers had a 16% lower risk of dying from any cause during the study period compared with non-coffee drinkers. They also had a 31% lower risk of dying from cardiovascular disease specifically. People who drank coffee all day long, by contrast, showed no significant reduction in mortality risk compared with non-coffee drinkers at all. Research so far suggests that drinking coffee doesnt raise the risk of cardiovascular disease, and it seems to lower the risk of some chronic diseases, such as Type 2 diabetes, said Lu Qi, who led the study at Tulane Universitys School of Public Health and Tropical Medicine. Given the effects that caffeine has on our bodies, we wanted to see if the time of day when you drink coffee has any impact on heart health. Morning type versus all-day type The study included adults from the U.S. National Health and Nutrition Examination Survey between 1999 and 2018. Researchers identified two distinct patterns of coffee drinking among participants: Morning-type drinkers (36% of participants): People who consumed most or all of their coffee in the morning hours. All-day-type drinkers (14% of participants): People who spread their coffee consumption throughout the day and evening. The remaining 50% of participants either didnt drink coffee or didnt fit cleanly into either pattern. Over a median follow-up period of 9.8 years, researchers recorded 4,295 deaths from all causes, 1,268 deaths from cardiovascular disease, and 934 deaths from cancer. After adjusting for factors like total caffeine intake (both caffeinated and decaffeinated coffee), sleep hours, diet, and other lifestyle variables, the morning-type pattern emerged as significantly protectivewhile the all-day-type pattern did not. More coffee, better resultsbut again, only in the morning Heres where it gets even more interesting. Among morning coffee drinkers, the protective effect increased with the amount of coffee consumed. People who drank moderate amounts (two to three cups per day) or heavy amounts (more than three cups per day) in the morning showed the strongest associations with lower mortality risk. But among all-day coffee drinkers, no such association appeared. Drinking more coffee throughout the day didnt provide any measurable mortality benefit at all. Coffee drinking timing significantly modified the association between coffee intake amounts and all-cause mortality, the researchers wrote. Higher coffee intake amounts were significantly associated with a lower risk of all-cause mortality in participants with morning-type pattern but not in those with all-day-type pattern. Why timing might matter The researchers proposed two potential mechanisms to explain their findings. First, consuming coffee in the afternoon or evening may disrupt circadian rhythms. A previous clinical trial found that heavy coffee consumption in the afternoon or evening reduced peak nighttime melatonin production by 30% compared with controls. Lower melatonin levels have been linked to higher oxidative stress, elevated blood pressure, and increased inflammationall risk factors for cardiovascular disease. Second, coffees health benefits come largely from anti-inflammatory compounds. Pro-inflammatory markers in the blood follow a circadian patterntheyre typically highest in the morning and gradually decline until reaching their lowest levels around 5 p.m. Therefore, drinking coffee when inflammation is naturally highest may amplify its anti-inflammatory benefits more effectively than spreading consumption throughout the day. Not the first time We should acknowledge that this study shows correlation, not causation. Its possible that morning coffee drinkers have other habits or characteristics researchers didnt identify that contribute to their longevity. That said, this study takes its place alongside a growing body of research suggesting that coffee consumption is associated with significant health benefits. Among them: A 2018 study of 500,000 people in JAMA Internal Medicine found a clear across-the-board increase in longevity among people who drink lots of coffee. A 2025 study of 47,513 women from Harvard found that drinking at least one cup of coffee daily was associated with significantly higher odds of healthy agingdefined as reaching 70 or older with good mental and physical health, no memory problems, and freedom from 11 major chronic diseases. Every additional cup increased those odds by 2% to 5%. A study published in 2022 following 171,616 people in Great Britain found that both men and women between ages 37 and 73 who drank 1.5 to 3.5 cups of coffee each day had up to a 30% lower chance of dying from any cause during the seven-year study period. A 2023 study in the Journal of the American Medical Directors Association that followed 12,583 participants over 20 years found that those who drank copious amounts of coffee were twice as likely to avoid becoming physically frail as they aged into their 70s. Perhaps most intriguingly, a 2019 study from the University of South Australia analyzing 347,077 coffee drinkers found that health benefits increase with consumptionbut only up to about five cups per day. Beyond that, the risk of heart disease starts to increase. Head to the market Im not ging to suggest you should race out and start pounding five cups of coffee before noon. But for those of us who already drink coffee in the morningand I dont think the Murphy household is a rarity at all in thisits reassuring. Just dont run out. Thats when the drama starts. And keep a baseball cap near the door, in case you forget and have to make an early shopping trip. Bill Murphy Jr. This article originally appeared on Fast Companys sister publication, Inc. Inc. is the voice of the American entrepreneur. We inspire, inform, and document the most fascinating people in business: the risk-takers, the innovators, and the ultra-driven go-getters that represent the most dynamic force in the American economy.
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In a world of hustle culture and stressors of all kinds, joy can seem both illusive and impossible. But despite barriers, you can create the conditions for happiness. Well-being and joy are critical issues today, with 69% to 77% of Americans feeling stressed about factors like the economy, current events, violence, and lack of connections, according to the American Psychiatric Association. In addition, a global mental health study of 17,000 people across 16 countries by Ipsos/AXA found that 64% face stress, 43% are suffering from depression, and only 25% of people are flourishing. But strategies for micro joy can be a solution to the struggles and a way to build both well-being and resilience. Micro joy is made up of the small moments of happiness, presence, and mindfulness that we can find in the midst of challenge or difficulty. It is about embracing the power of little delights in the everyday. How can you create micro joy in your life? Heres what works best. Take action Perhaps most important to micro joy is realizing that you have power over your actions and reactions. There may be a lot that is getting in the way of your happiness, but you can take action to contribute to your mental health as well. Even if you cant change your situation, you can adjust your thinking and your habits. Remind yourself of all youve achieved and all youre capable of. Reframe problems as opportunities to learn. When youre faced with a new opportunity, instead of resisting it, motivate yourself to move out of your comfort zone by saying Why not? Take a walk, spend time outside enjoying nature, get enough sleep, and stay hydrated. Also consider keeping a gratitude journal. These kinds of actions have positive effects, according to a study published in the Journal of Medical Internet Research of almost 18,000 people in 169 countries. They contribute to improved emotional well-being, greater positive emotions, feelings of empowerment, reduced stress, increased health, and better sleep. Taking action contributes to happiness because it helps you feel empowered, and it reinforces your agency. It also gives you an opportunity to learn. When you attempt to solve a problem or you address a challenge, you get feedback about what works, what you can improve, and the best ways to keep going. Focus on small wins You can also create moments of micro joy by focusing on small wins. Its natural that work may include good days and not-so-good days. But in a study of 12,000 people over three years by Harvard, the people who tended to be the most motivated were those who felt like they had made progress on any given day. It wasnt always the big achievements that created satisfaction, but simply the feeling they had moved things forward. Another study published in Health Psychology found that frequent, small experiences (think: small steps) had measurable positive impacts on emotions and physical health and reduced depression and anxiety. Small acts like keeping a gratitude journal or tracking your progress on a project at work can help you reinforce small wins. You can also track small wins in your personal life like monitoring your streaksincluding the days you meditate or the times you go to the gym or take the dog for a walk. Focus on others When were seeking happiness, it can be natural to focus on our own needs, but ironically, focusing on others can help us even more. In fact, a surefire way to achieve happiness through micro actions is to do small kindnesses for others. We all have an instinct to matter, and when we help others, we not only help them but also ourselves. Based on a survey by BioLife, when people helped others, 45% felt a greater sense of purpose, 36% felt happier, 26% experienced greater mental well-being, 20% improved their self-esteem and self-confidence, and 11% said they were less stressed. And fully 49% volunteered because they expected to feel personally fulfilled. Set a goal that every day youll actively help another person, visit a friend who needs support, or reach out to a neighbor who is sick. Do a random act of kindness for a stranger. Focus on the present You can also increase happiness with moments of micro joy that are focused on the present. If we ruminate too much on the past or worry too much about the future, we can exacerbate mental distress. Of course, you want to reflect and learn and you want to plan for the future, but when you keep enough focus on the present, you also stay grounded. One way is to focus on your senses. Smell your freshly brewed coffee and enjoy that first cup in the morning. Step outside and notice the sun on your face or enjoy the new crispness in the fall air. Listen to the children playing in the yard down the street or pause to hear the trickle of the stream as you walk through a park on the way to work. Any of these will help you pause and enjoy where you are. You are also wise to focus on what youre grateful for. When you think consciously about the people and experiences you appreciate, or the skills and capabilities that you celebrate in yourself, youll reinforce what you have, rather than what youre yearning for. When you express more gratitude, youll also tend to feel happier, according to research conducted by the University of Montana. In a 1991 movie called The Fisher King, Robin Williams plays a man who is without a home and who has had a psychotic break. Despite his suffering, he says that he has all he needs and holds out his hand to show a few stones. Each one represents a memory or special moment. They are his touchstones for healing, redemption, and a new beginning. And they remind him of parts of his life hes grateful for. Micro joys are like this as well. You can tap into micro joy with strategies to focus on small things in the present, as well as your own ability to embrace moments and memories with gratitude and fulfillment.
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When I was learning to play bass, my first teacher told me, Find your groove and stay in it. As a musician, that meant discovering the rhythm that allowed me to lock in with the drummer so the rest of the band could shine. Years later, as a consultant and culture architect, I realized the same principle applies to productivity: Each of us has a groovea natural style of workingthat, once discovered, allows us to perform at our best. The challenge is that most professionals attempt to replicate productivity systems that dont align with their brains natural rhythm. They read about a CEO waking up at 4 a.m. or a time-blocking hack and feel frustrated when it doesnt work for them. Thats like asking a jazz saxophonist to practice like a classical pianist. Both are musicians, but their artand their brainsrequire different approaches. Neuroscience supports this. Research on brain plasticity reveals that each of us develops distinct cognitive strengths and energy patterns based on our experiences and genetic wiring. In other words, your productivity style is as unique as your fingerprint. Leaders who thrive are those who learn to recognize, honor, and harness their styleand then build teams that groove together like a jazz ensemble. The Four Productivity Styles Over the course of decades working with leaders, teaching project portfolio management, and performing music, Ive identified four broad productivity styles. Think of them as sections of an orchestra: Each contributes differently, and the magic happens when they play in harmony. The Disciplined Virtuoso (Focus & Discipline)These are your practice room professionals. Like Prince, who mastered 27 instruments through relentless repetition, they thrive on structure, consistency, and clear goals. The Creative Shape-Shifter (Reinvention & Innovation)Think David Bowie or the Beatles. These individuals thrive when they can reinvent themselves, innovate, and question the status quo. The Resilient Improviser (Experimentation & Recovery)Modeled after jazz legends like John Coltrane, this style thrives in uncertain times. They treat challenges as improvisational prompts, seeing them as opportunities to adapt and grow. The Collaborative Conductor (Collaboration & Vulnerability)Like Beyoncé, who builds a powerhouse creative team, these leaders excel at orchestrating others. Their groove is creating safe, trust-filled environments where collective brilliance emerges. Each style can lead to extraordinary resultsbut only if you work with it rather than against it. Why Knowing Your Style Matters Failing to identify your productivity style is like ignoring the bass in a songit leaves everything else hollow. Heres why it matters: Energy Alignment: When you work in harmony with your natural groove, tasks that once felt like mountains become more like your favorite tune. Reduced Burnout: A Kronos study found 95% of HR leaders believe burnout is sabotaging retention. Misaligned productivity approaches are a silent culprit. Team Synergy: Just as an orchestra needs strings, winds, brass, and percussion, organizations need a mix of productivity styles. Strategic Clarity: The most successful companies, from Apple to Walgreens, found their hedgehog concept by aligning passion, capability, and economic engine. Individuals must do the same with their productivity. How to Find Your Productivity Style Think of this as a discovery processnot unlike learning to play music by ear. Heres a framework I use (inspired by my Productivity Smarts podcast and methodology): Identify Peak Energy Hours Track your energy for a week. Virtuosos often peak early; shape-shifters may find evenings more generative. Map Motivational Triggers Do you thrive on checklists or freedom? Pay attention to when you feel in flow. Replay Your Work History Look at past projects. Were you most engaged when innovating, executing, adapting, or collaborating? Run a Jam Session Try tasks outside your default style for a week. Notice whether they energize or drain you. Seek Feedback Ask colleagues what they see as your strengths. Others often notice patterns you miss. Turning Style Into Strength Discovering your productivity style is only the first step. The real magic comes when you apply it with intention: Design Your Environment Like a StudioVirtuosos thrive with tidy desks and project management tools. Shape-shifters may need whiteboards and inspiration boards to help them visualize their ideas. Improvisers benefit from safe sandbox spaces. Conductors need open collaboration zones. Build Your Productivity ParthenonIn my book, Productivity Smarts, I describe the Parthenon as a metaphor for enduring productivity. Each pillarFocus, Innovation, Experimentation, Collaborationmust be represented. Your style shows which pillar is strongest and which requires partners. Sync With the BandProductivity is not a solo act. Leaders should intentionally compose teams with a mix of styles. Thats how you avoid the all-drummers problemlots of noise, no melody. Use Neuroscience to Hack Your GrooveNeuroscience tells us emotion, novelty, and stories enhance memory and performance. If youre a Virtuoso, add novelty breaks. Shape-shifters should ground ideas in stories. Improvisers should embed recovery rituals. Conductors should practice emotional intelligence to deepen trust. Make Decisions Like a Jazz SoloistIn my book A Symphony of Choices, I wrote that effective decision-making is about striking a balance between structure and freedom. Let your style guide not only how you work but what you choose to work on. When Styles Collide I once consulted with a federal agency IT department that was paralyzed. Projects were late, innovation was flat, and morale was low. After assessments, we realized the leadership team was composed almost entirely of virtuosos. They were masters of execution but resistant to improvisation. We introduced shape-shifters and improvisers into the project management leadership pipeline, pairing them with virtuosos in co-lead roles. The result? Innovation flourished, risks were managed, and execution remained strong. Within two years, their project delivery rate improved by 35%, and employee engagement scores jumped. The lesson: When you know your style, you not only work better, you know who to partner with to fill your gaps. Action Plan: Finding Your Groove Heres a simple five-step plan you can use tomorrow: Take Inventory: Track when you feel most energized. Label Your Style: Decide whether youre primarily a virtuoso, shape-shifter, improviser, or conductor. Align Your Calendar: Schedule high-value tasks during your peak windows. Curate Your Ensemble: Partner with colleagues whose styles complement yours. Review Weekly: Ask, Did I honor my style? Did I balance it with others? Why This Matters Now We live in what Antonio Nieto-Rodriguez calls the Project Economy: a world where most of our work is structured as projects with clear outcomes and stakes. In this environment, productivity isnt about doing more; its about doing what matters most in harmony with how your brain works. Leaders who ignore this reality will continue to fight burnout, disengagement, and wasted resources. Leaders who embrace it will unlock resilience, creativity, and sustainable high performance. Closing Note: Play Your Part When I play in a jazz ensemble, no one asks the bassist to sound like the trumpet or the drums. My job is to provide the groove that makes the whole band sound better. Productivity is the same. Your style doesnt need to match anyone elses. It needs to be yoursand when you play it well, others will find their groove alongside you. Your brain already has a productivity style. Its time to discover, honor, and utilize it. Because in the great symphony of work, the world doesnt need more noise. It requires your unique music.
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