If you’re anything like me, getting out of bed in the morning is difficult. I’ve developed a pattern throughout the years that helps me wake up and keeps me motivated.
Prior to Bed
For me, one of the most difficult aspects of the day is getting up and remaining awake. This involves a few deceptions.
Eat a spoon of nut butter (or sunflower butter if you’re allergic) before you go to sleep; this helps with blood sugar levels and may help you feel more rested the following day. Getting into bed between 9pm and 11pm does offer some advantages, as it allows for more non-REM sleep earlier in the evening, which is thought to be more restorative.
One of the most important lessons I’ve learned is that sleeping in beyond your alarm will only make you sleepier, and research indicates that even if you feel sluggish upon awakening, sleeping in will make you sleepier. The easiest approach to combat that grogginess is to have an apple and a glass of water. The apple contains fructose, nutrients, and water, which help you rehydrate after eight hours without meals.
Additionally, I’ve utilized the trick of keeping a bottle of hot sauce on the bedside. When I awake, I take a little quantity of spicy sauce, which wakes up my heart enough to prevent me from falling asleep again. Following that, you’ll want to begin exercising. The reason for this is that you will be less inclined to delay and will be experiencing endorphins, which are an excellent motivator.
Any activity that increases your heart rate can benefit you. Ideally, 15 minutes of high intensity interval training or a brief run will increase your breathing and heart rate. However, yoga is an excellent kind of body meditation and a wonderful method to wake up.
Wim Hof’s Method
Following a 15-minute workout, a five-minute Wim Hof breathing practice and a cold shower are very beneficial. While the cold water is strenuous, it leaves you feeling energized and has been proven to help with colds, flus, and even anxiety. After that, you may sit down to work and feel confident in your ability to overcome any obstacle (as a cold shower is a pretty tough one.)
Journaling and meditation
A short five- or ten-minute meditation before to work may prime your mind for any activity. Following meditation, your brain produces alpha waves, which have been shown to decrease tension and anxiety. After that, you may utilize the time to establish daily objectives and remind yourself of monthly goals. It’s also a wonderful opportunity to conduct some short journaling, which typically consists of 2-3 minutes of writing and helps you stay focused.
I utilized a three-section journal.
Part one is thankfulness; it has been shown that being grateful for the good things in life makes individuals happier and less stressed. Even little details like enjoying your breakfast, the weather, or a comfortable bed are an excellent place to start. It reprograms your brain to concentrate on what you have rather than on what you lack. It’s critical to write them down since the act of writing helps them stick in your memory.
The second section is red/blue. This promotes discipline. I highlight the positive things I did (meditated, exercised) in blue and the negative things I did (got to bed late) in red. It aids in holding oneself responsible and resolving problematic behaviour.
The third section is about recalling past achievements and envisioning future ones. It’s a simple ‘what do I want?’ Repeatedly writing down your objectives strengthens them and makes it simpler to work and concentrate when you understand why you are working. It’s also a method to assess if you still want those things. Remembering success serves as a reminder to yourself of the hard work you’ve put in and the accomplishments you’ve made. It serves as a reminder that you are capable of more of this kind of achievement.
A smoothie containing berries, protein, oats, almonds, and spinach helps me start the day off right. It’s packed with fiber, protein, and vitamins, plus it’s quick to prepare and eat.
Eliminating distractions and creating a to-do list
Numerous successful individuals depend on lists of “what not to do” as well as “must do” items. For me, the primary things I avoid are multitasking, forecasting the future, concentrating on what I don’t want, and ruminating on the past. Having these “not to dos” in front of you serves as a reminder to reject any intrusive ideas or behaviors. One of the most effective strategies I’ve found for maintaining concentration is to check my phone just after I’ve finished meditating and then stash it in my backpack or someplace out of reach. This way, it does not distract me and I break the habit of monitoring alerts immediately upon their occurrence.
The whole procedure takes about 45 minutes to an hour and prepares you for a day in which your productivity and motivation are significantly higher than on days when you don’t.