Good morning: 11 rules for a good start to the day
Health and beauty
Numerous studies show that morning sets the rhythm for the whole day, and a constant routine increases efficiency, since less mental and volitional effort is spent. So, according to a recent study of the psychology of habits, people experiencing stress are often characterized by automatic behavior. Therefore, the formation of good habits helps maintain physical, emotional and mental health in difficult situations.
When planning your morning activities, it’s important to clearly understand how much time they take. If you don’t have time, identify your weaknesses and main irritants: this is much better than trying to squeeze countless tasks into a small temporary window. Then think about what healthy habits are worth acquiring. Say, if you have no time to have breakfast forever, you can cook in the evening, so that there is always something to eat.
The need to run somewhere neither light nor dawn does not mean at all that we must be in a catastrophic hurry. For example, “larks” and those who have trained themselves to rise an hour earlier always have time for morning rituals.
The extra hour in the morning gives a lot, the main thing is to find a way that will allow you to stay awake and full of energy all day. For some, it can be physical activity: walking, jogging, fitness or yoga. Someone closer to meditation, leisurely planning of the day or cooking.
11 rules of good morning
Morning rituals are very different. Everything is individual, and what is beneficial to one may be a burden to another. However, there are a few basic principles that help maintain mental health.
1. Get ready
Most likely, you have already heard that good morning begins in the evening. Think about what to do before going to bed so as not to disturb morning tranquility. Prepare everything you need: food, coffee water, clothes. Check if the keys, bag, phone are in place, especially if you leave the house early – this will relieve stress and chaos.
Go to bed at the same time: a full night’s rest depends on this rule of sleep hygiene. Quality sleep reduces the risk of disorders such as anxiety and psychosis, while lack of sleep provokes their development. Remember that the morning ritual will help to improve mental health only if you have a good night’s sleep.
2. Let the light in
Bright light gives a sense of vivacity. To drive away morning lethargy, turn on the lamp or open the curtains and let the sun in for the first 5-10 minutes after waking up.
It is no secret that the lack of daylight in the autumn-winter period is depressing. The farther from the equator, the higher the percentage of seasonal depressions, and drowsiness plays a key role in the development of this condition. It is proved that those who have to get up before sunrise are beneficially affected by the blue light emitted by LED lamps. Turn on the correct lighting, it will help to “shake off” the rest of sleep.
3. Make the bed
It takes only a couple of minutes, but many take a break from this activity. If you haven’t made your bed every morning, it’s time to start. Surveys have shown that this habit improves sleep and generally improves mood. In addition, some experts argue that this simple action increases self-esteem: we get a sense of order and self-confidence, which sets the mood for the whole day.
4. Replenish fluid
It has been found that dehydration reduces cognitive abilities. In addition, the lack of water in the body causes fatigue, irritability and confusion of thoughts. Since many of us wake up with a slight feeling of thirst, it is important in the morning to replenish the supply of fluid lost during the night to cheer up and clarify the mind.
Although depression and anxiety cannot be cured by maintaining proper water balance, chronic dehydration will only exacerbate these problems. Drink water in the morning – this is a great way to recharge your batteries and restore peace of mind.
5. Have breakfast
Psychotherapist Nicole Urdang recommends that you never deny yourself a morning meal. “If you have a bite an hour after waking up, your blood sugar rises, which prevents nervousness,” she explains. “You went hungry all night.” Eat something tasty – it will not only cheer you up, but also energize it. Do not underestimate the power of a balanced level of glucose in the body throughout the day: it regulates our activity. ”
Nicole’s opinion is confirmed by many colleagues. The study, published in the International Journal of Dietetics and Nutrition, found no obvious signs of depression in those who had breakfast daily, in contrast to the control group, which only had breakfast from time to time. Another work revealed a link between regular breakfasts and low levels of cortisol (stress hormone).
In addition, experts insistently repeat that breakfast is not just the most important meal. No less important is what it consists of. Have a healthy breakfast: Choose foods that contain complex carbohydrates, proteins, and healthy fats. So nuts, yoghurts and eggs help reduce anxiety.
6. Keep a gratitude diary
Gratitude makes us happier, strengthens relationships and improves well-being. A recent experiment showed that even a few minutes a day devoted to gratitude help overcome psychological problems.
To start the day with pleasant thoughts, write down three events for which you are grateful. Even if no one finds out about your list, the constant practice of gratitude still gives positive results.
7. Motivate yourself
It was found that motivation helps to overcome drowsiness and experience a surge of strength. When nothing inspires, getting out of bed is difficult. If you persuade yourself to get up and start living every morning, think about how to dilute the monotony. What will bring back joy and desire to jump out of bed? It can be any action: a walk with a dog, a new type of coffee that you dreamed of trying – the main thing is to bring pleasure.
People who are depressed may experience diurnal mood swings, in particular a depressed state in the morning. Very often, this symptom makes lifting an impossible task. If you suspect that the decline in motivation is caused by depression, you should consult a psychologist.
8. Reduce the impact of technology
On the one hand, technology simplifies our lives, on the other hand, using a smartphone can turn into an obsessive habit that destroys psychological balance. Scientists have found that the so-called smartphone addiction provokes increased anxiety and depression.
Stop clutching at the phone as soon as you open your eyes, or at least reduce the time you view social networks. So you will return clarity of thoughts and sense of purpose, destroyed by news, political events and other people’s tragedies that cause a feeling of hopelessness.
Morning meditation not only helps to concentrate on important tasks and increase productivity, but also positively affects mental health. It is proved that 15 minutes of meditation restore the body’s resources no worse than a day of vacation. In addition, meditation relieves stress, eliminates bouts of longing and inexplicable fear, and even soothes pain.
Try to meditate every morning for 5-15 minutes. Find a quiet place, get comfortable, set a timer and get started. One of the easiest ways is to close your eyes and focus on breathing.
The schedule made at the beginning of the day helps to realize the upcoming load, to allocate time and achieve goals. Sometimes so many urgent matters accumulate that we simply are not able to keep them in our heads and, in addition, are constantly nervous, as if to forget nothing. Take a couple of minutes to plan, and you won’t have to worry about missing something.
The list eliminates chaos, structures the day and strengthens the memory. Start with the most important tasks. Let your plan be short and realistic: do not include anything superfluous and secondary and do not allow negative internal dialogs.
11. Maintain physical activity
Those whose schedule is very busy, it is especially recommended to actively move in order to withstand a busy rhythm. Scientists have repeatedly confirmed that physical activity positively affects mood and helps to cope with neurotic disorders. Jogging in the morning is great, but not necessary. If time is running out, a couple of stretching exercises and vigorous jumps will be enough to speed up blood circulation.
Sports activities cause a surge in endorphin, which reduces stress and anxiety, and this ensures the concentration that is necessary in the morning.
By and large, it is not so important how much free time you have in the morning: a couple of minutes or a couple of hours. Once and for all, the routine helps maintain peace of mind for the whole day.