According to psychologists
3 morning habits that will make you happier and more productive
A morning routine is easy to integrate into everyday life, if we consider the following three practices that psychologists recommend.
A morning routine is essential to a successful life. We hear it over and over again. In fact, the benefits of a morning routine (for example, in the form of a short meditation) are scientifically proven. Much research has shown that a consistent morning routine can reduce stress, increase energy levels, and improve productivity at work. But that doesn’t mean that from now on we have to get up at four in the morning to do our training and then do an hour of meditation.
What does a healthy morning routine look like?
We often hear the word “morning routine” and then want to hit the snooze button ten times. Because a morning routine, as it’s often presented to us on social media, often feels less like a healthy start to the day and more like work, stress, and little sleep. How is this supposed to increase our energy levels, reduce stress, and increase productivity? This is true: Hours of training and green smoothies are by no means the be all and end of a satisfying morning routine.
Adapt your morning routine to your personal life situation
It makes sense that a single person who doesn’t have to worry about school lunches, childcare, and early morning tantrums could claim more time for themselves. But even for single people it’s not always easy to reconcile a 40-hour week, home, and all the other to-dos with enough time for me in the morning. Therefore, it helps everyone to establish a morning routine that fits seamlessly into their day-to-day. It doesn’t have to be a particularly slow ritual, as is often assumed. Often it is the small changes that can make a big difference.
Morning routine: These 3 practices are recommended by psychologists
1. Set a goal for the day
Take a few minutes to sit quietly (you can even do this from bed!), take a deep breath, and choose a single word or phrase that you want to be your goal for the day. For example, it could be a phrase like “I want to feel confident today” when an important presentation or date is coming up. But it can also be a simple phrase like “let it go” if you’re currently having a hard time distinguishing yourself. Listen to yourself and find out what you need right now. Setting an intention each morning can help you better align your actions with your values.to focus on your priorities and look forward to the day ahead.
2. Choose an offline ritual
What is the first thing you do in the morning after waking up? In most cases it is certainly the use of the smartphone. If negative news awaits us there first thing in the morning, the mood has completely changed. It’s better to find some offline activity to allow you to adjust to the new day. You can write a few sentences in your journal to gauge your mood. Maybe it’s a short but effective ten minutes of yoga, or a brisk walk in the yard, on the balcony, or around the block. Maybe you just decide to enjoy your cup of coffee or tea mindfully and without the hassle. What you choose will be yours Sustainable energy gifts to help you navigate the day and deal with negativity and stress in a strong way.
fun in the morning? It sounds pretty impossible when the alarm goes off at six o’clock from our deep sleep. However, it works like a charm and it’s not as absurd as it seems. Laughing in the morning increases endorphins and sets a positive mood for the day. For example, you might listen to your favorite song and dance around your apartment for three minutes, or you might remember a fun experience with your friends that still makes you smile. Fun self-care is often forgotten, but it’s just as important as anything we do to treat ourselves right.
Sources used: pubmed.ncbi.nlm.nih.gov, cnbc.com