We don’t want to constantly make decisions about what to eat and what to wear, because there are already many decisions we have to make in a day. Making decisions is a complex and energy-intensive process. That is why many entrepreneurs, top managers, and other busy people develop useful habits and bring them to automatism. This is the only way to save energy on something really important. Among other things, “routine” serves as an excellent booster for mental health. Rituals neatly distributed throughout the day reduce anxiety and help restore strength. A well-built and informed morning routine sets the right mood for the whole day.
Hal Elrod, one of the most successful motivational speakers in the United States, earned millions in his practice “The Magic of the Morning” and the book of the same name. Elrod suggests getting up an hour early and evenly distributing it among six practices to help in increasing productivity. The practices are minutes of silence, affirmation (positive statements that help you believe in yourself), visualization of goals, charging, reading, and keeping a diary. But there cannot be a universal way to organize the morning routine: we are all too different, with our circadian rhythms, taste preferences, and the degree of digestibility of caffeine. Here are some of the ways you can choose.
Glass of water
One or two glasses of warm water immediately after waking up restore the body’s water balance and activates the work of all systems. This helps in waking up faster and feel a surge of strength. There is evidence that this habit helps in controlling appetite. If you drink half a liter of water in the morning, you can accelerate the metabolism by as much as 30%. In addition, we often confuse thirst with hunger, and a glass of water corny helps not to overeat at breakfast.
It helps to consume less calories during the day and burn fat faster. More importantly, any physical activity in the morning, lowers blood pressure and with it the risk of developing cardiovascular diseases. Also, moderate exercise on an empty stomach can prevent the development of insulin resistance and prediabetes.
There is evidence that people who perform morning exercises are more likely to move throughout the day. And regular exercise increases our chances of staying healthy longer and generally live longer.
It is one of the most powerful stress management tools. Meditation, like other breathing practices, improves heart rate variability – it shows how well we can switch between a tense and calm state. That is, how quickly our body leaves the alert mode, in which it is extremely difficult to think and function normally.
Refusal of Coffee
Cortisol is a natural stimulant that is intensively produced in the body, immediately after waking up. This simulant is the one that gives us a charge of vivacity in the morning. Caffeine does not enhance its effect, but tries to replace it. As a result, both works poorly. Therefore, drinking coffee and other stimulating drinks in the first hour of wakefulness is practically useless, and sometimes dangerous. The more often you consume caffeine during peaks of natural activity, the higher the tolerance to it. So very quickly and imperceptibly, the dependence is formed.
The ordinary green tea and matcha drink also contains caffeine, but less than that in coffee. In addition, caffeine in tea is processed more slowly by the body. Therefore, it gives a longer invigorating effect without sudden jumps in energy level.
It can be considered as one of the simplest and most effective ways to improve the quality of life. Daily practice of gratitude improves mood, reduces anxiety, serves as a preventive measure for depression, and improves immunity and the cardiovascular system. The bottom line is that, every day take out time for a couple of minutes to thank life, the world, and people for something specific. You can write thanks in a journal, or speak aloud. The main thing is to do it consciously and determinedly.
Refusal of Information Noise
Even Facebook admits that the uncontrolled scrolling of the news feed adversely affects mental health. Surveys show that numerous alerts about new emails in the email account cause stress and increase anxiety. Therefore, abandoning information noise in the first hours after waking up is a good idea.