I want to be in the know! E-mail entered incorrectly! Thank you! Your subscription has been completed. The right start to the day. How to start the morning correctly? How to start a good morning
If you are tired of running headlong to work every morning, taking your children to kindergarten/school so as not to be late, if you are tired of the chaos at home, the chaos in your head, your relationships with loved ones have worsened... Think, maybe it’s just one small detail? Where does your day start? We offer you 16 effective methods What's the best way to start your morning!
You don’t have to do everything at once, choose the ones you like and begin the magical transformation, gradually adding or changing techniques, and monitor the changes! They won't keep you waiting. Completing each item will not take you even 5 minutes, but it will change your dull everyday life once and for all!
1. The first hour of the day is the golden hour
Don't rush to run to urgent matters. Take these 60 minutes for yourself: think, dream, read a few pages from your favorite work. Try not to think about problems, do not turn on the computer and TV.
2. Put your thoughts on paper
Get into the habit of keeping a personal diary. Morning is the best time for this. The notes will help you get rid of bad thoughts and start the day with a fresh head.
3. You can meditate in the morning
The simplest meditation that Eckhart Tolle mentions in his book “The Power of Now”: immediately after waking up, in bed, without opening your eyes, mentally walk through your body from your feet to the top of your head. Stop your attention on areas of the body for 10-15 seconds and move higher, not forgetting about breathing. This is your body, feel it.
This simple meditation will leave you energized and grateful for your body.
4. Say positive affirmations
Morning does not tolerate pessimism. Therefore, it is worth starting the day with positive statements. Say out loud every morning, “I enjoy life every day.” “I celebrate every day” and “Life is an endless stream of joy, success and abundance.”
5. Don't forget to read
6. Start the day with sports
Another one good habit, which will keep you healthy and give you energy for the whole day - playing sports. Hike to Gym It's better to plan for the morning. Physical exercise They are better tolerated in the first half of the day. If you don’t yet practice sports in the morning, we advise you to try this set of exercises from the video. Do it for just a week and you will notice a result that you will like. The complex takes only 15 minutes. I recommend it with all my heart!
7. Don't put off important things
It is best to do the main work in the first half of the day. These hours are considered the most productive for a person. And here it doesn’t matter at all whether you paint pictures or manage a megacorporation.
8. Plan your day
Even if you have an excellent memory, make it a habit to plan your day. In this case, it will be easier for you to prioritize by importance, seeing the whole picture and you will not forget about some task and will not have to postpone it until tomorrow.
9. Forget about fuss
Morning is not the time to rush. Set your alarm clock half an hour earlier and spend that time thinking positively.
10. Wake up on time
Train yourself to wake up at the same time. If you find this as difficult as I do, try this trick: move your alarm clock back 10 minutes every night. So, in about a week you will already get up 1 hour earlier). Of course, you should go to bed early to get enough sleep and look good.
11. Iron breakfast
Remember, no matter what diet you are on, breakfast is the most important technique food for the day!
Research shows that a lack of iron in the blood makes us irritable, lethargic, and unable to concentrate. Is this the kind of woman your loved one needs? I think no. In addition, a lack of iron affects the amount of oxygen that our body is able to receive.
Therefore, make sure that your breakfast menu includes products such as: eggs, greens, peanut butter, legumes or tofu.
12. Dress up properly
It doesn't matter whether you work in an office or at home. Wear work-appropriate attire. Forbes research shows that wearing loungewear signals to your body and mind that it's time to relax.
13. No sleeping in on weekends
Do you remember how you tried to stick to your schedule all week and get up on time? So, don’t even think about abandoning this during the weekend! Otherwise, everything will have to start again.
14. Cleanliness = mood
Make sure that before you leave home for work, or if you work from home, before you start your work day, that everything is orderly and clean. Having spent time on a little cleaning in the morning, you will be glad to come home to a clean apartment in the evening. And, of course, you work more productively in a clean apartment!
15. Be grateful
16. Water is a source of energy
Before running to the refrigerator, drink a glass of water. This will be enough to replenish the moisture deficit and you will feel much better. Water with a slice of lemon or lemon juice will help start processes in the stomach and promote digestion.
Having rid yourself of unnecessary fuss in the morning and wisely planned the beginning of the day, by the evening you will be pleasantly surprised. The whole day will be extremely productive: all the planned tasks will be done, and you will not feel wildly tired, but satisfied. This means that you will still have energy for your family and hobbies. Is this the kind of life you like? In this case, accustom yourself to the main thing: start your day early in the morning. Well, our tips on the best way to start your morning will only help you!
For many people, morning is associated with some kind of nightmare. The damn alarm clock rings again in your sleep and your still sluggish brain understands that it’s already morning. You lie in bed, realizing that you need to get up, but you can’t bring yourself to move even a little. Somehow tearing your head off the pillow, you go like a zombie to wash up and prepare breakfast for yourself. After some time, you realize that you are already late and start rushing around the entire apartment like a broom. Heavy thoughts about going again simply depress you and even the brightly shining sun is not a joy for you...
You can do everything differently. You can just take it and spend every minute consciously, without spending on unnecessary things. And then the morning will become a very good bonus that will help you take off to a new step in your development and achieve success and happiness in your personal life. Everyone needs to use this time for their own benefit. I'll give you some effective advice which I apply in my life. They will help you start your morning correctly so that it is as effective as possible and does not turn into another unwanted nightmare for you.
People don't appreciate mornings. They forcefully wake up to the ringing of an alarm clock, which breaks their sleep like an ax blow, and immediately indulge in sad vanity. Tell me what a day can be like that begins with such a violent act! What should happen to people who get a small electric shock every day using an alarm clock! Day by day they become accustomed to violence and day by day wean themselves from pleasure.
Milan Kundera
Early rise
Successful people tend to be early birds. This peaceful period until the whole world awakens is the most important, inspiring and peaceful part of the day. Those who discovered this habit for themselves claim that they did not live full life until we started waking up at 5am every day. When I started waking up at 5 am, my life really changed.
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Learn to go to bed at least at 11 pm. Then you won't have to constantly reset your alarm clock to sleep for another 5 minutes. You will jump up before him, feeling that your night pit stop was successful. In addition, the rays of the morning sun will add more energy and joy to your life. Yes, I don’t argue, it’s very difficult, but believe me, it’s worth it!
Gratitude
After getting up early, I begin to thank the Universe for a wonderful new day, for the health I have, for harmonious relationships with people, for the opportunity to do what I love, for the opportunity to travel and see the beauty of this world, for the opportunity to know myself and fulfill my destiny. Understand with what thoughts and feelings you get up in the morning, this is how your whole day will go.
– this is a great opportunity to start your morning right. Give your love to this world and receive it back tenfold. What we emit is what we receive. The law of attraction in this case will instantly begin to work for you. Thank, thank and thank again.
Glass of water with lemon
Before you start breakfast, you need to digestive tract also woke up and launched all the main functions. So, lemon juice with water is a wonderful invigorating drink that will revive you and your body. In addition, it will help in the benefits of losing weight and cleansing the body. Water and lemon cleanse the liver very well and remove waste and toxins.
Cold and hot shower
It is very good for your body in the morning. Under the influence hot water The pores of the skin open and the blood vessels begin to dilate. As a result, toxins are removed from the body. And the alternating effects of heat and cold strengthen blood vessels, increasing blood circulation, and blood stagnation resolves.
The most important thing is that this procedure for healing the body is completely free, unlike pills in pharmacies. Start your morning right with contrast shower because this will allow you to wake up faster and activate all your energy reserves in order to do your work more efficiently.
Morning work-out
Next, you need to do a set of physical exercises chosen by you after sleep, or simply say morning exercises, which will affect the main muscle groups. Its goal is to awaken the basic processes of life and increase general tone the body, thereby ensuring a smooth transition of the body from a state of rest to combat readiness. There are so many complexes of morning exercises, I don’t want to choose. I chose the “Surya Namaskar” yoga complex for myself. The selected asanas have an excellent effect on my body.
Proper breakfast
And then you can start your breakfast. – deposit have an energetic day. Unfortunately, 80% of people eat breakfast completely wrong. Some people even have breakfast and only drink coffee at work, while others, on the contrary, start stuffing everything in a row because they were told that tomorrow should be the most important thing in their meal schedule.
And these are the extremes that prevent you from starting the morning correctly, because you will not have energy from undereating or overeating. There should always be a sense of proportion in everything. The best breakfast is fruit. Bananas, kiwi, oranges, apples. You can also add greens and make a green smoothie in a blender. This is the right breakfast to start your morning with.
Look at your goal diary
And now you are finally cheerful, fresh, cheerful and energetic to move towards success. And a lot important point is to review your goals in the morning. You should already have them written down from the evening in your . Yeah, that's how I planned my affairs. This will be the most important thing for me. I’ll do it right away, and then there will be secondary matters. If you still work for your uncle, then after work there are always important and not so important things to do. Things should always be prioritized; nothing should be forgotten or left for later.
Conclusion
Once upon a time I didn’t like the morning either and made a very big mistake. Getting up in the morning and realizing that you have one more day to love, to inspire - it’s so wonderful. Learn to get up correctly in the morning with good thoughts, smile at the rising sun, slowly get ready for work, consciously live every minute of the beginning of the day and you will see how your life will change, turn to face you and help you in all your endeavors.
What do many of the most successful people in business, art and politics have in common? They all follow special morning rituals. The decisions you make in the morning can set you up for success and help you do right choice throughout the day - or seriously sabotage your overall well-being.
Problem: You set your alarm to later.
When you realize that you can totally stay under the covers for a few more minutes, it always feels like a gift—but whether you do it once, twice, or 10 times, it's not doing your body's sleep patterns any favors. Those extra few minutes don't help you rest better and move on to the day's tasks more easily—in fact, they contribute to weakness and increased fatigue.
Why? For starters, if you have to rely on an alarm clock, it means your body isn't waking up at its natural time, throwing off its circadian rhythm. Circadian rhythm is essentially your internal “clock,” which roughly follows a 24-hour cycle, and tells your body when to sleep, wake up, and so on.
It makes you feel sleepy at night and wakes you up in the morning once you've had enough rest. Jumping up to the shrill sound of your iPhone disrupts your body's natural rhythm for the rest of the day.
Those few minutes of sleep you give yourself by pressing the button on your alarm clock are no different. high quality. This practice can lead to sleep inertia, a feeling of grogginess and disorientation that comes after waking up from too little sleep and can last for several hours.
Finally, getting enough sleep is necessary to regulate the production of ghrelin and leptin, two hormones that control hunger. Ghrelin is the "hunger hormone" that tells your brain you need food, and leptin helps your body know it's full so hunger can be turned off. When you don't get enough sleep, leptin levels decrease by 15%, and ghrelin levels increase by the same 15%. This means that you will feel hungrier more acutely, and at the same time it will be more difficult for you to get enough.
Solution: Set your alarm for a later time initially.
You can try to train yourself to rise with the sun, but for most of us this is unrealistic. The best solution will set the alarm for a later time, but not set it in the morning. It even sounds too simple: instead of setting your alarm for 6 a.m. and expecting that if something happens you can sleep for another hour, just try to get up at 7! You won't have as much trouble dragging yourself out of bed because you'll have an extra hour deep sleep.
Problem: You're checking messages from bed.
7% of people get used to sleeping with their phone at hand - and this not only interferes with falling asleep quickly, but can also ruin the next morning.
Spending just a few minutes reading news feeds, checking recent messages, and sorting through work email long before your work day begins can cause anxiety to rise and reduce your ability to concentrate.
If first thing in the morning you check email, this means that you don't have a "clear list of priorities" and you're more likely to get bogged down in work than get anything done that you really want to do. Instead of devoting some time to planning your to-do list, you immediately immerse yourself in work - and this only makes the day more chaotic.
Solution: Replace Smartphone Time with Zen
Instead of using your first waking moments to scroll through Instagram, take at least 10 minutes to breathe and meditate. Scientific research show that regular meditation can reduce anxiety, improve the ability to concentrate and connect facts into a single picture, and generally help you look at life in a positive way.
Start your day with this five-minute meditation that will help you overcome anxiety quickly!
Problem: You skip breakfast and settle for coffee
It may seem like a good idea to swap porridge, cereal or toast for coffee to perk you up and cut down on calories, but if your goal is to get rid of... excess weight, such a practice can lead to a diametrically opposite result.
And not for the reason you think - contrary to popular belief, breakfast does not boost your metabolism. Research shows that people who skip breakfast burn as many calories per day as those who don't. Moreover, coffee really speeds up your metabolism.
But when you rely on caffeine alone to get you through the day's work or ward off sleep—especially if you're stressed while doing so—it can increase your production of the hormone cortisol. Increased level cortisol levels can lead to abdominal fat, decreased immune function and cognitive impairment- and that's definitely not what you wanted to achieve by skipping breakfast.
Solution: Find a way to eat breakfast quickly and efficiently
There's nothing wrong with your morning coffee, just make sure you're giving your body some fuel as well. Will do protein cocktail, a nutrition bar, or even a slice of sprouted grain bread with almond butter are all relatively low-calorie options and contain enough macronutrients to provide you with energy and protect you from stress.
Problem: You're neglecting sleep in favor of morning workouts
Do you kick yourself out of bed in the name of a scheduled gym session, ignoring the bags under your eyes? We must admire your dedication. But have you ever wondered at what point training stops being worth your time?
If you don't get enough sleep, it causes your body more harm than good. Chronic lack of sleep- it occurs if you regularly sleep six hours or less per night - actually reduces the effectiveness of training and can lead to injury. Research shows that tired athletes not only move more slowly, but also suffer from impaired motor function and difficulty maintaining balance. At the cellular level, the body of a sleep-deprived person is more susceptible to inflammation, is less able to repair damaged muscles, and is also more vulnerable to overtraining syndrome, which can occur. catastrophic consequences, if you are preparing yourself for a big race or other sporting event.
Solution: Don't go to training
If you got one a sleepless night, this is not enough to derail the effects of a big workout. But if you've been sleeping five hours a night for several weeks, it may be better to rest.
The beginning of every new day is another chance to become better. Here are 7 morning rituals that will make you look and feel better today - and will completely change your quality of life in the long run.
We don’t know how our day will turn out: whether it will be fruitful and positive or, on the contrary, gloomy and inhospitable. However, we can help this - after all, a lot, according to doctors and psychologists, depends on what and how we do in the morning. Do you want your day to be a success, and you to feel cheerful and look your best? Then listen to our advice and find out how to start your day right.
- 1
Let more light into the room!
Did you know that natural light affects a person's body weight? This unexpected conclusion was reached by scientists from the Feinberg School of Medicine at Northwestern University in Chicago (USA). Doctors don’t yet know exactly why this happens, but they assume that the light synchronizes The biological clock person.
The best time for sunbathing, according to researchers, is from 8 a.m. to 12 noon. If there is no sun in the morning or very little of it, a malfunction occurs in the body, which, alas, can negatively affect the metabolism and provoke the appearance of excess weight.
To ensure your biological clock is set correctly, expose your face and body to light for at least 20 minutes in the morning. Experts advise drinking your morning cup of coffee outside; if you don’t have this opportunity, try to at least have breakfast in front of the window. And don’t forget to ventilate the room before doing this - let Fresh air will penetrate into all corners of your apartment!
If there is a catastrophic lack of sun in the morning (and this happens often in our country), vitamin D will help regulate biochemical processes in the body.
In its “natural” form, it is formed in the skin under the influence sun rays. When they are not enough, doctors advise taking vitamin D in capsules (there are other forms: drops, solutions, tablets) or increasing the consumption of foods that contain it - eggs, dairy products, fish fat. Frequent use Vitamin D supplements can lead to an overdose, so it is better to consult a specialist before taking them.
- 2 Don't forget a glass of water in the morning on an empty stomach!
At night, when our body is resting, and its systems and organs are working with minimal energy load, on the walls gastrointestinal tract Digestive waste settles, in other words - toxins and waste. In order to wash them off and prepare the gastrointestinal tract for new daily stress, you need to drink a glass of water in the morning on an empty stomach. In addition, simple clean food gives a person vigor and gives strength for an active working day, says Leslie Bonzi, director of the department sports nutrition Treatment center Sports Medicine at the University of Pittsburgh (USA).
If the body does not have enough fluid, it causes fatigue, increases sweating and even contributes to headaches.
Drink at least one glass in the morning clean water. It is optimal if after this your breakfast starts in 20–30 minutes. Raw water with honey on an empty stomach will strengthen the body's defenses and calm nervous system. And also, if you do not suffer from stomach diseases, you can add lemon to the water - lemon water on an empty stomach will charge you with energy for the whole day and, in addition, will help cleanse blood vessels and arteries.
- 3 Exercise for empty stomach bring little benefit
How to start the day right? Of course, with charging! But this should not be done on an empty stomach. Firstly, you simply cannot, being hungry, do well in the morning those exercises that require maximum dedication. Secondly, at this time fat reserves are not consumed, but the muscles are subjected to destructive stress. This can lead to loss of energy and feelings of chronic fatigue.
Before starting your workout (or better yet, 15–20 minutes before you start exercising), “supply” your body with simple carbohydrates, which will give him strength and energy.
Simple carbohydrates are easily absorbed by the body, and you will not feel heavy in your stomach during exercise. So you can easily eat half an avocado or banana with a cracker before exercising.
- 4 Proper breakfast- the key to a successful day
In the morning, the human body must receive the required portion of calories. And if before playing sports you already had a little snack, after them ( better than minutes after 30, unless, of course, you are in a hurry to get to work and you have time for this) you need to eat more thoroughly. If morning exercises are not your thing, start not with a snack, but right away with.
It is advisable that the amount of protein in breakfast be at least 30 g, according to scientists from the University of Texas at Austin (USA). This will give you the opportunity for a long time not feel hungry, which is especially important for those who want to lose weight.
However, it is undesirable to consume more than 30 g - at once, in one sitting, protein in large quantities is absorbed worse by the body. According to other studies, the metabolism of those people who receive a sufficient amount of protein at breakfast (but not more than what we named) is on average 4% more intense than the average, which also has a good effect on both well-being and weight.
Want to know if you ate enough for breakfast? The best way do it - cook for yourself oatmeal. What are the benefits of oatmeal for breakfast? Oatmeal is rich in protein, so when you eat it in the morning, you will get one of the healthiest and most satisfying meals. In oatmeal (to prepare it, half a cup is enough oatmeal) you can add cinnamon, honey, apples or walnuts.
Eggs for breakfast are also a great idea. Previously it was believed that chicken eggs- the product is harmful because they contribute to the accumulation of “bad” cholesterol in the body, however modern research show that this is not the case; on the contrary, when consumed in moderation, eggs are very useful (they contain about twelve essential vitamins and a huge amount of microelements). In addition, according to latest research, they reduce the risk of obesity. Doctors recommend eating no more than 2-3 eggs in the morning.
- 5 Smile!
Psychologists advise starting your day with a smile. And even if you got up on the wrong foot, still try to “squeeze out” a smile - after this, according to experts, you will feel better and, perhaps, your mood will improve.
Start by simply smiling at your reflection, and then at breakfast, choose dishes in the brightest, rainbow colors - this will set you up in an optimistic mood.
If nothing makes you happy, think about something pleasant, turn on your favorite music and think that everything will work out great for you today, and the new day will bring many interesting meetings and events.
There is a fairly old proverb that says: how you start your morning is how you spend your day. There are quite a few ways to start the morning correctly, thereby preparing the psyche and body to solve problems and matters in the coming day.
It’s rare that any representative of the fair sex can boast of having the right start to the morning; most often, the first hours after getting up are nervous, fussy, and not very pleasant. Women need to wake up the family, get the children ready for school or kindergarten, and prepare breakfast. There is very little positivity in such a bustle. And I have absolutely no time for myself.
In order for the morning to be not only pleasant, but also fruitful, where there is no place for laziness and drowsiness, you need to take time for yourself. To do this, you should wake up a little early so that you can get yourself in order without haste and fuss, drink coffee in the kitchen or loggia, and think through your plans for the whole day.
You should never snooze your alarm, allowing yourself to sleep for another 10-15 minutes. This habit is not only harmful, but also useless. A person experiences stress, subconsciously expecting the alarm to ring again, which will interrupt sweet Dreams. Ideally, it is desirable to accustom the body to rise on its own, without being forced by a loud bell. To instill such a habit in yourself, it is advisable to properly organize your sleep and wakefulness. If you fall asleep and wake up at the same time for several weeks, your body will soon adjust itself to the desired mood.
After a woman wakes up, she should not immediately get out of bed and begin to move actively. Despite the fact that sleep has already passed, it is recommended to relax a little in bed and set yourself in a positive mood. You can remember something good and joyful, which will allow you to greet the new day with pleasure.
There is no need to ignore slow stretching in bed. Slow movements lying or sitting on the bed allow the body to adjust to activity, disperse blood in the muscles, and prepare the body for movement. If you jump out of bed too quickly, you can experience not only dizziness, but also the well-known condition when the brain has not yet woken up, and the body acts on autopilot. Morning yawning is a very important process for the body that does not need to be suppressed. During yawning, forced ventilation of the lungs occurs and all organs are enriched with oxygen.
A morning shower using your favorite aromatic cosmetics will lift your spirits and charge you with positivity. Water always invigorates and drives away sleep, which is especially important if a representative of the fair sex feels the morning blues.
If a woman needs to go to work in the morning, after a shower it’s definitely time for “beauty.” Shouldn't be ignored decorative cosmetics. Light makeup and hairstyle lift your spirits and allow you to feel confident in your beauty.
After hygiene procedures Don't forget about breakfast. In the first 30 minutes after waking up, a person’s stomach is still asleep; it is best to wake it up with a glass of clean water. This habit is very useful, as the liquid starts digestion processes, helps cleanse the intestines and remove toxins.
You should definitely have a small snack in the morning. Don't ignore your morning meal. A sandwich, tea bread, fruits, vegetables - these are wonderful and light foods that will give you strength and energy. Full breakfast It is best to eat 2-3 hours after waking up.
Now we can talk about sports. You can recharge your batteries with regular and not too complicated exercises. A simple set of stretching exercises, a few squats, and swinging your legs and arms will do wonders, banish muscle fatigue and invigorate you. It is best to do exercises before your morning shower. It's worth knowing that physical exercise in the morning before work you need to spend 10-15 minutes, but no more. A 30-40 minute exercise is already considered a workout, after which a person will feel tired. Therefore, it is advisable not to overdo it and save strength for the coming day.
It’s another matter if a representative of the fair sex is free in the morning and has a desire to go for morning jogging. In this case, you need to know how to start running in the morning correctly so as not to overload your muscles and spine and get impressive results.
First of all, you should find out whether a woman has contraindications to running, since with intense movement the entire load falls on the heart and blood vessels. Proper clothing and shoes also contribute to comfortable exercise. Well, for the positive, it is advisable to choose a pleasant place for jogging.
The right start in the morning is the key to a successful and positive day. A person’s habits are formed within 3 weeks, so you can a short time Accustom yourself to greet the coming day correctly. In this case, the person will be less stressed.
