If you’re anything like me, getting up in the morning is a daunting task. Over the years I have created a routine that helps me wake up and motivates me.
One of the hardest parts of the day for me is actually waking up and staying awake. There are some tricks for this.
Before bedtime, eat a spoonful of nut butter (or sunflower butter if you’re allergic), it helps with blood sugar levels and can help you feel more relaxed the next day. Going to bed between 9 p.m. and 11 p.m. has its benefits, as the body may get more non-REM sleep earlier in the evening, which is considered more restorative.
One of the major things I’ve learned is that going back to sleep after your alarm goes off will make you more exhausted, and research shows that even if you feel groggy when you wake up, going back to sleep will make you more tired. This will happen. The best way to overcome that nervous feeling is to eat an apple and drink a glass of water. Apples contain fructose, minerals and water that help kickstart you 8 hours after not eating, and water helps re-hydrate you.
One hack I’ve used is to put a bottle of hot sauce on the nightstand. I take a small amount of hot sauce when I wake up and that hit of hot sauce fills my heart so much that I can’t sleep again. Right after that you want to exercise. This is because your chances of procrastination are less and you will be feeling endorphins which are a great motivation booster.
Any exercise that gets your heart rate up will help. Ideally either 15 minutes of high-intensity interval training or a short run, as this will get your breathing and heart rate up. However, yoga is also great as a form of body meditation and a good way to relieve sleeplessness.
“How you wake up each day and your morning routine (or lack thereof) dramatically affects your level of success in every single area of your life.” – Hal Elrod
Wim Hof Method
After a 15-minute workout, a 5-minute Wim Half breathing exercise and a cold shower really helps. Cold water is a challenge, but it energizes you and has been shown to combat colds and even anxiety. You can then sit down to work and feel ready to take on any challenge (because a cold shower is too hard.)
Meditation and Journaling
A quick 5 or 10 minutes of meditation before work can prepare your mind for any task. After meditation, your brain emits alpha waves that can reduce stress and anxiety. You can use the later time to set your daily goals and be reminded of your monthly goals. This is also a good time to do a quick journaling, which is usually 2-3 minutes of writing, to keep your focus.
I have used a three part magazine.
Part one is gratitude, being grateful for the things in your life has been proven to make people happier and less stressed. Even little things like your breakfast, the weather or a comfy bed are a good start. It rearranges your brain to focus not on what you lack but what you do have. Writing these down is important and the act of writing helps to consolidate them in your brain.
Part two is red/blue. This helps in discipline. I write the things I did well (meditation, exercise) in blue and if I did something I’m not happy (going to bed late) in red. It helps to hold yourself accountable and correct those behaviors.
Part three is remembering your successes and envisioning the future. This is a quick ‘what do I want’. Writing down your goals frequently reinforces them and makes it easier to work and focus if you know why you’re working. This is a way to check in yourself if you still want those things. Remembering success is a way to remind yourself of the hard work you have put in and what you have achieved. It helps to remind you that you are capable of this type of greater success.
For me, a smoothie with some berries, protein, oats, nuts and spinach helps get me ready for the day. Tons of fiber, protein and vitamins and it’s quick to make and consume.
Eliminating distractions and don’t list
Many successful people rely on “what not to do” lists as well as lists. The main things I don’t want to do: multitasking, futurecasting, focusing on what I don’t want, or dwelling on the past. Having these “don’ts” in front of you helps remind you to reject those thoughts or behaviors when they creep in. One of the most important ways I can focus is to check my phone and then put it on myself. bag or somewhere out of reach. That way it doesn’t distract me and I’m out of the habit of checking notifications as soon as they arise.
The whole process takes about 45 minutes to an hour and sets you up for a day where your productivity and motivation will improve significantly from days when you don’t.