Bad morning habits. Key Positive Morning Habits

Morning - strategically important time to lay the foundation for a happy and effective day. And every day makes up your whole life. Therefore, I boldly say that the quality of the morning depends on the quality of life!

There are 10 habits that will take no more than a minute, and which are advisable to do in the morning to set the tone for the rest of the day and feel great!

Dousing (contrast shower)

This perfectly hardens and invigorates! But to cold water you need to get used to it gradually: start dousing your feet (up to the ankle, then to the knee and beyond).

Plank (or vacuum)

beautiful and effective exercise for a flat tummy. A minute daily is enough to tighten your body and strengthen your abdominal muscles.

If you wish, you can also add the “vacuum” exercise (Google it): the point is to draw in your stomach as you exhale, thereby strengthening internal muscles. It also takes no more than a minute. The main thing is technique!

Activity

Be sure to take time to wake up your body: you can stretch, jump, dance, make faces in the mirror. Do some activity!

For the more advanced: morning jog or walk fresh air. At the same time, you can listen to audio books, pray and think about what you always don’t have time for.

2 glasses of water

To properly start your body after waking up, you need to drink TWO glasses of water within half an hour. The first is very warm (not boiled) water, this will “wash away” from you all the harmfulness accumulated overnight. Cold, raw water lingers in the stomach and is absorbed by the cells, and our goal is to cleanse ourselves. That's why we drink something hot right in the morning :)

The second glass of plain water is for good. You can add lemon, aloe, chlorophyll and any benefits that you consider necessary to the water. These two glasses will perfectly prepare your body for breakfast and an energetic day.

Greens and any fruit

Make it a habit to eat any fruit and a bunch of greens during breakfast. Your body will say “thank you” for the extra portion of vitamins.

Facial massage and eye exercises

Before applying any cosmetics, do exercises for your face and eyes. This will “wake up” your skin, tighten it and make it healthier. There are a lot of express exercises on the Internet that take no more than a minute.

For your eyes, also do exercises during the day, because in the age of computers, our eyes need additional reinforcement.

No - social networks

Make it a rule not to look at your social media feed immediately after waking up. This is addictive and tunes you to a completely different wave - vanity, worries and information “garbage”. Take time for yourself, your family and God. You can read the tape later.

Turn off the Internet and start your morning consciously and efficiently. It's a matter of seconds, but how useful!

Prayer

Morning is a wonderful time of peace and quiet (especially if you get up at 5 am), when your head is not yet filled with information, you think clearly and honestly.

This is the time when it is easier to hear your heart and the voice of God in it. Just turn to the Almighty, thank Him for the new day given to you, ask for help, protection, strength and wisdom, and also so that in everything you can know your Lord even more - in every action, person and deed.

Reading

Don't chase quantity, but quality! Even one paragraph, read in a minute, but which you think about and apply to your life, will be more useful than an entire chapter.

Planning your day

Planning will help your brain adjust to the load and distribute forces. This way, less energy will be spent, and you will clearly know what needs to be done and won’t forget anything :)

For convenience, sketch sample list things that need to be done and put them in numbers by priority.

What morning habits are your favorite? Share in the comments!

Zdravko Cvetic

Founder of the Zero to Kill platform.

To realize all your desires, you need to learn how to manage own time and use it effectively. Start by developing healthy morning rituals. They set the tone for the rest of the day.

Before we start, I want to ask you something. Have you heard about the Stanford Marshmallow Experiment? Marshmallow experiment? It was conducted in the late 60s and early 70s under the direction of psychologist Walter Mischel, who later became a professor at Stanford University.

In this study, children were given a choice: eat one cookie (sometimes a marshmallow) now or wait 15 minutes and get twice as many. After 10 years, scientists found that children who were able to wait for the promised reward had a more prosperous life.

It is very difficult to change something in yourself, because it is a long and difficult process. But you need to go through it if you want to succeed. Through research and personal experimentation, I have found habits that help change my life for the better.

1. Wake up earlier

I am convinced that everyone should develop the habit of waking up earlier. However, in modern world it's not that easy to do. There are many reasons why you can't wake up at five in the morning. But you don't need to be a hero.

Enough to work out correct ratio between sleep and wakefulness.

If you usually wake up at 8:00, but want to get up two hours earlier, try setting your alarm for 7:45. Did you last a couple of days? Reduce the time by another 15 minutes. And so on until you get up at 6:00. At the same time, you can change your evening habits and start going to bed a little earlier.

2. Drink water

This prerequisite, because during the night the body loses its supply of fluid, and it needs to be replenished. Morning glass water starts metabolism and helps the body wake up.

3. Make your bed

Let this be the first achievement with which your day begins. As successful American writer Tim Ferriss says, no matter what awaits you today, you can always make your bed.

This simple but powerful ritual will give you a slight sense of pride and allow you to important things.

4. Stretch

It will tone the muscles. Stretching will take no more than two minutes, but the effect will surprise you.

5. Play sports

It could be anything: gym, yoga, zumba, hiking, running or jumping on a trampoline. You just need to move, because physical activity:

• helps control weight;
• improves health;
• improves mood;
• fills with energy;
• promotes sound sleep;
• improves sex life;
• it's fun, after all.

6. Take a contrast shower

It will not only give you a feeling of freshness and a surge of strength, but will also significantly improve your physical and mental state. It’s especially nice to do this after a workout.

7. Drink coffee or tea

Both of these drinks are good for the body and help you concentrate. Plus, it's always nice to start your day with a cup of something hot.

8. Eat a healthy diet

Think of your body as a car. If you want it to last as long as possible, take care.

The most big problem is that people only think about the short term. You don't just have to diet occasionally. You need to change your diet by choosing the most healthy diet for you.

9. Think about yesterday

There is a proverb: “The morning is wiser than the evening.” During the day, we accumulate too many experiences, and in the evening we can no longer look at things soberly. Try to analyze the past day in the morning. This way you can understand what you did right and where you made a mistake.

10. Be grateful

After analyzing the previous day, focus on the present. Think about the things you are grateful for. This will allow you to recharge with positive energy.

11. Keep a diary

The phrase “Dear Diary...” may sound like a cliché, but writing like this is a wonderful therapeutic technique that helps you get rid of the garbage in your head. Write down all your thoughts, ideas and worries there.

12. Be in the “here and now” state

Take time to calm your mind. Let it be 5, 10 or 20 minutes. If meditation or prayer doesn't suit you, try something else: drawing or playing the piano, it doesn't matter. The main thing is to do something that will distract you from the hustle and bustle.

13. Set goals for yourself

This is important because it will allow you to focus on specific things. Targets work like a camera lens. If you set it up correctly and focus, you will be able to see a clear picture.

Set specific goals for yourself for the coming year, and then come back to them every morning and check what you have done to achieve them.

14. Visualize your goals

Once you have decided what you want to achieve, visualize it. Add details to your dream, try to feel the moment when you fulfill it.

Don't think it works like this wand. No matter how hard you try, a Ferrari will not appear near your house tomorrow. Visualization is one side of the coin. Hard work and dedication is another.

15. Develop a strategy

To achieve your goals, you need a plan. Think about what you should do? For how long? What obstacles may appear on your way?

16. Prioritize your day

They should be based on your strategy. Ideally, you should choose three to five activities that will bring you closer to your goal.

17. Read a book

No matter what genre you prefer, reading is great for stimulating the imagination. Everyone has at least one good idea, which can be adopted. Find and focus on it.

18. Learn something new

To achieve something, you need to constantly develop and learn something. This can be done through books, podcasts, or useful videos. Just like with habits, you need to focus on useful skills that will help you in the future.

19. Work on your long-term goals

Complete priority tasks in the morning when you are full of energy and enthusiasm. It doesn't matter whether you are studying, pursuing a career or running a business. Find a space, remove any distractions, and do the thing that will benefit you the most.

20. Check your email and social networks

After you finish with the main tasks, you can look through the news feed or check email. But don't let it take all your attention. Focus on the important things and let go of the junk.

21. Do something you love

Consider this your reward for your efforts. Find what resonates in your heart. What you love and are ready to completely surrender to.

22. Get inspired

It could be anything: a mantra, a video, or a motivational article. It sounds cloying, but it really works.

23. Spend time with people you care about

Commit yourself 100% to this and you will receive an incredible boost of energy and motivation. Give your loved ones at least 30 minutes in the morning. If you live alone, friends will come to the rescue. You can even spend this time alone with yourself if you feel more comfortable.

There is something special about waking up early and starting to work on yourself. Of course, with the purchase good habits and skills you will be enveloped in a feeling of pride.

I've put together an impressive list, but you don't need to include every item in your morning routine. Choose what's right for you. And don't forget about hard work. The changes will appear gradually, so don't expect wealth and fame after a week.

Work on yourself and you will achieve the impossible.

So, in order for your body to make you happy every morning, you need to perform a few simple rituals.

How to start your morning right

Get up early

You need to wake up at the time your next sleep cycle ends. Have you noticed that periodically you wake up early in the morning, look at the clock and go back to sleep? Remember this time. It is biologically yours to awaken.

Go to bed as early as possible before midnight and wake up in the morning at your natural time. Don't forget to go to the toilet and air the room before going to bed. These tips seem trivial, but failure to follow them can ruin your sleep.

Oil pulling

How to start the morning? Before brushing your teeth, put a teaspoon in your mouth vegetable oil(refined or with any flavor you like: coconut oil, nut, etc.) and rinse your mouth for 5 minutes. According to the Indian yogic tradition, this removes bacteria from the mouth that have accumulated there overnight and freshens the breath.

Clean your tongue

After oil pulling, you need to remove the plaque from your tongue using a scraper or a regular teaspoon. These two cleansing rituals will leave you feeling incredibly refreshed.

Sun salutation - the right start morning

There is a simple morning complex yoga exercises, which is called: “Surya Namaskara” (Sun Salutation). By doing it every day, you activate your body for a new day. Very useful morning habits! There are contraindications for arterial hypertension, hernias, pregnancy and within 40 days after birth.

Dry sponge massage

Before you get into the shower, massage your entire body dry with a sponge or brush. Make short massaging movements from the tips of your fingers and toes towards your heart. Then on the stomach, back and shoulders. This will disperse lymph throughout the body. Then you can take a shower.

Lemon water

Your first drink in the morning should be a glass of warm or room temperature water with lemon juice to taste. This starts digestive system and restores the body after overnight loss of moisture. Acidified water slightly activates the liver, so it is better than just drinking water prepares you for the work day.

Breakfast: how to start your morning

30 minutes after lemon water, you can start breakfast. Try the breakfast options that suit you, but general rule This is: very fatty or very starchy foods make you sleepy right away. A too lean breakfast can cause strong feeling hunger in a couple of hours. Find a balance of fats and carbohydrates for breakfast that suits you: it can be a salad with butter, porridge with a little butter, or sandwiches.

Meditation

Calmly clearing your mind at the beginning of the day is one of the most necessary and most difficult habits to develop. modern man. Everyone is in a hurry to jump up and run, not listening to themselves at all. Morning tips: Start your day with a short meditation and you will feel the difference to your usual state within a week.

Bring your own lunches to work

Those foods that help you feel full, but without extra weight and drowsiness. No one except you knows about your personal preferences and the characteristics of your body. So, by eating your own food throughout the day, you can maintain the energy with which you started your day.

Whoever goes to visit in the morning acts wisely. If I had composed my noisemakers not almost a hundred years ago, but now, the text would be a little different. Instead of guests, the bear would advise fitness, antioxidants and. Then I wouldn’t get stuck in the door either. Fortunately, ELLE knows how to make your morning useful and enjoyable, not in a fairy tale, but in life.

Wake up right

Praise be to smartphones - the heartbreaking ringing of an alarm clock is a thing of the Soviet past. It’s more pleasant to start a new day, even if it promises traffic jams and stress at work to the accompaniment of torrential rains. Set your alarm clock 15 minutes earlier than you need to get up. No, we are not trying to steal your precious rest time, on the contrary, we will help you wake up. First, do a short warm-up without getting out of bed, stretching your whole body thoroughly. Make a face to wake up your facial muscles. Do deep breath and exhale. Now open your eyes, turn on your side and slowly move out of horizontal position to vertical.

Use a face mist

Ice cubes may not be very friendly to sensitive skin and skin with rosacea. Facial mist is another matter. Keep the aerosol in the refrigerator so you can take the topical first thing in the morning. cold shower. You will see, your eyes will open immediately, and the swelling will disappear. Tap water is also an option, but a backup: it doesn’t have all those useful vitamins and minerals, as in thermal water.

Drink a glass of water on an empty stomach

During sleep, water leaves the body through the pores and is also spent on metabolic processes. Therefore, before breakfast, it will replenish the fluid lost during the night, start the metabolic process and send an SMS to the brain: “It’s time to start a new day, bro!” To not only quench your thirst, but also benefit yourself, drink mineral water, not filtered or boiled water.

Exercise in the morning

Yes, yes, we know how hard it is - not just to get yourself out of bed at an ungodly hour, but also to perform complex body movements. Especially in winter. On weekdays. In winter and on weekdays. Brrr! But you just have to try to move your fitness from evening to morning, and you will immediately become a morningaholic. Simple home exercises or high-impact cardio in a fitness club will give you a boost of energy for the whole day and, unlike post-office workouts, will not interfere.

Take a contrast shower

It doesn't matter whether you've already worked up a sweat while exercising or are just getting ready to hit the gym, the next stop is the bathroom. Turn on the shower. Warm at first. Then cool. Warm again. And lower the temperature again. If, suddenly, for some reason you were still half asleep until this moment, after the contrasting waterfall there is no longer a way back to the bedroom.

Apply Antioxidant Serum

Now on clean face apply a serum rich in such anti-inflammatory champions free radicals, like vitamins C and E. They help protect the skin from everything that causes it premature aging: UV rays, stress, harmful ecology of the metropolis. Remember that one beauty product is good, but two are better. Don't forget to apply a second layer of moisturizer or anti-aging cream.

Have a healthy breakfast

A croissant with coffee, homemade pancakes, cheesecakes with jam - all this is delicious, but it will only give you energy for an hour. Another thing is protein or slow carbohydrates. Eggs or whole grain cereals. But don't force yourself to eat if you don't have an appetite. For early risers, it wakes up within an hour after the alarm goes off, but for night owls, the bite won’t go down their throats for another 2-3 hours.

Drink green tea

“Life begins after a cup of coffee”, “It’s not a hard Monday, but coffee is too little coffee” and other Internet aphorisms clearly demonstrate our dependence on this aromatic, tasty, invigorating... No, no, it’s better not to start. In general, we wanted to talk about the benefits of green tea. It has the same caffeine content as espresso, but it has a milder effect. It also contains flavonoids (a type of antioxidant). Not convinced? Then we share the good news: tea contains even more antioxidants (and even more than apples), and it also speeds up metabolism. The main thing is not to abuse it.

Morning is a very important part of the day, during which we set the rhythm and mood for the whole day. Therefore, it is very important that the morning is really good. Everyone has days when everything goes wrong from the very beginning of the day, but if every morning everything goes wrong: you don’t get enough sleep, don’t have time to have breakfast, can’t remember whether you turned off the iron when leaving the house, etc., it’s worth it think about the causes of such problems and try to eliminate them. In this article, the site will list three of the most common problems that indicate that it is time to change your morning habits.

Three signs it's time to change your morning habits

Almost everything successful people know how important it is morning time For Have a good day. Waking up in the morning is not always easy, but the right morning habits will help you not only wake up with pleasure, but also love getting up early. There are three main problems that people face in the morning:

1. Problem: You are constantly in a hurry, you do not have enough time to get ready, you are constantly late, despite the fact that you planned your morning until the last minute.

Solution:

• Make it easier to wake up. Try waking up 5 minutes earlier than usual, gradually getting used to waking up earlier.
• Try to make your morning more efficient: get rid of unnecessary and even bad habits(a cigarette after waking up, checking email, reading news feeds on social networks, etc.), replace them with useful ones (exercising, reading at least a couple of pages of a book, learning new words on foreign language etc.).
• Prepare as much as possible for the working day in the evening: prepare clothes, plan the next day, prepare food for work).

1. Problem: constant fatigue: If all you can do in the morning is shower, brush your teeth, get dressed, do your hair and leave the house, you may not be sleeping well.

Solution:

• Take Care of Your Sleep Quality: Limit Exposure irritating factors, take care of a calm environment, don’t fall asleep listening to movies or TV series, don’t sleep with the lights on, don’t overeat at night.
• After waking up, drink a glass of water, open the curtains or turn on the light and take a shower, then prepare yourself a nutritious and healthy breakfast.
• Just five minutes morning exercises improve mood, concentration and digestion.
• Constant fatigue may not be due to morning habits, but to illness - make an appointment with your doctor.

1. Problem: constant stress. Permanent stressful situations, complex tasks and the anticipation of other problems not only have a bad effect on sleep, but also make the morning less pleasant. Stress and tension are not the best motivators to start the day.

Solution:

• Don't check your phone, messages, social media or email in bed. Nothing will change in half an hour, but you will be able to carry out all the necessary morning rituals to start the day on a positive note, without immediately plunging into an ocean of work problems.
• Focus on what you expect. Remember that even in difficult situations has its advantages. So look for these advantages in the morning, focus your attention on positive factors, think about your goals and desires, meditate.
• Of course, music is one of the most powerful tools which help to calm down, relax, relieve muscle tension and take your mind off your problems. Exercising or having breakfast while listening to your favorite music - what morning habit can bring even more pleasure?

the site advises not to forget that if you devote a couple of hours after waking up exclusively to yourself (dreams, thoughts, learning, taking care of health and beauty), without thinking about work ahead of time, it will be much easier to fall in love with early awakening! Healthy morning habits are the best thing you can do for wellness and moods.