Good mood and energy? Misrepresentation! In the first few minutes of the day, most people are zombies rather than social beings. Waking up fresh in the morning, rested and full of energy is not a given for each of us.
Most of the time, our body requires more rest to get rid of constant fatigue through permanent work. If you want to be one of those people who wake up fresh in the morning and only shine like from a movie, don't worry. It's not an impossibility – even if you haven't slept quite as well.
I don't know how you feel, but I've always been someone who needed his time in the morning. Half an hour after getting up hastily leaving the house, it's never been my thing. Except I had mega-stress in the job.
|By getting your day right, you can maximize your effectiveness, be more positive, and develop good habits that will lead you through the day successfully.|
What's great is that once we've settled into a routine, the chances of us keeping it and making it the standard are very high!
And zack, you're a morning man :)
A routine - what it is?
The word "routine" refers to an action that is repeated regularly. In German, the term "habit" is often used, basically the same is meant. In other words, regular processes lead to a habit. A habit can be good, but also bad for us. Depending on what routine it is. And our energy and joie de vivre depend on this.
Man, and especially the brain, is inherently very sluggish and lazy. For this reason, regular signals are always associated with a specific action.
So a morning routine is nothing more than a habit. This means that the more you do it, the more it strengthens. In the first 30-60 days, however, it may cost you to complete your morning routine. Over time, your morning routine will hardly cost you overcoming. Once you've completed the 30-60 days, it will be easier for you to incorporate your actions into your everyday life and take advantage of the benefits of a morning routine. However, the benefits of a morning routine are worth every effort – promised!
To help you better on your way to your personal morning routine, here's a feedback calendar to download. As already written, it usually takes about a month for a new habit to be accepted by your brain as such. A month is therefore a good time to achieve goals.
However, you don't have to follow the classic weekly schedule or choose a specific month to achieve goals on your calendar. However, if you enter the exact date in each field, you are less likely to forget or cheat a day. Each day is then marked with a green tick or a red cross, depending on whether the target has been met or not. This means that you always have an overview of how consistent you are in achieving your goals. And an additional motivation, because who wants a red cross on their feedback calendar!
Note: You can't build a routine if you keep interrupting them – e.B. on weekends. That means you don't build a routine when you have a broken rhythm. Your mind, your body can't get used to it. This has many drawbacks... But you can draw a line and really go through it for 30-60 days – at this stage, continuity is really important.
What is a morning routine??
Morning routine? Most are already happy when they can sip the first coffee of the day with half-closed eyes and are disturbed as little as possible. In a way, this is also a routine, but with a useful and thoughtful morning routine it has little in common.
A morning routine is a sequence of certain activities that you always do in the morning – a routine just. In short, a morning routine is your own and deliberately designed sequence of the first hours of a day. With a morning routine, you consciously take time for yourself. And you collect your first success in the morning. A good start to the day. Almost all the big personalities, from Mark Zuckerberg to Bill Gates to Elon Musk, have a morning routine. In their opinion, they owe much of their success to this habit. So seems to be quite useful, right?
At this point a little note from me: Only if you take sufficient care of yourself, you can also take care of others.Many of us tend to put our own needs behind us. The job, the kids, the man, the parents... Someone is more and more important. I, too, have my difficulties with this. This is wrong! Because if you don't first make sure you're doing well, how do you want to take care of others? How do you want to do your job with self-confidence and strength when you are tired and exhausted? How do you want to do justice to your family or friends when you lack everything yourself? Make yourself your top priority. In the morning and in the rest of your life...
Why morning routine?
You may wonder why you need a morning routine at all. One that's only there for you. Your personal morning routine ensures that you start the day well and relaxed. Because if the morning is already stressful, how do you want to be able to spend the rest of the day in peace and strength?
The time before you go to work or university is just as important as the time you spend there. If not more important. If you take a few minutes for yourself in the morning to do something good for yourself, arrange your thoughts and set a clear focus for your day, then this will have a positive impact on your everyday life. You will notice how much more relaxed and with how much more strength, you can encounter stress and problems. A regular morning routine can do a lot: reduce stress, boost self-confidence and even improve your time management during the day.
When we get up, we are facing a new day. Yesterday is over and the future is ahead of us.So when we start our day with positive thoughts and healthy habits, we get moving and start building momentum. (Momentum is the power that a body or person builds up when he or she sets in motion. According to Newton's 2nd Law, a body that is pushed in one direction in space will move further and further in that direction until another force (friction, etc.) acts on it.) In addition, you'll save yourself time: A fixed morning routine will help you know exactly what to do next. This minimizes decisions. This is beneficial because every decision you make willpower costs you and our willpower is limited. If your morning is clearly structured, you don't have to make any decisions. This gives you more willpower throughout your day, which you can use for more important things.
For people struggling with mental health problems, the morning routine seems like a real treat.
Not every routine is the same. You decide for yourself what you want to incorporate into your morning habit and how you tune them to your own needs. In addition, there is no rule for length. A morning routine can take only a few minutes, but also several hours. Depending on how much time you want to invest.
Is there the perfect morning routine?
Every person is different. It would be negligent to say that there is a perfect morning routine that suits every person.
However, you can develop a perfect morning routine that suits you and adapt it to your current situation over and over again.
To develop a suitable morning routine for you, you may ask yourself two questions:
1.How much time would you like to spend?
2.What is good for you and should be included in your morning routine?
Prinzipiell gilt: Eine Morgenroutine sollte motivierend, nützlich und machbar sein. Und sie sollte etwas für Kopf, Gefühl und Körper enthalten.
Be honest with you and build up your morning routine to help you! If you're fat, be honest with you and tell you in the mirror, "I'm fat and I want to change something about it. To live like this is not worthy of me". Of course you can say it nicely, but if you say something nice, then you don't change anything. Be honest with you! Describe honestly and then really build up your morning routine to help you and match your circumstances.
Before I write down my morning routine and my best practices to wake up my body and start a day full of energy, I want to tell you a secret... I'm actually a lazy sow point.
For me, it's really a temptation to continue sleeping in the morning, so not to get up at all. After the alarm clock rang, I would like to turn around and continue sleeping. There are people who wake up in the morning and are there immediately – I am not one of them. I need something to get going, so I've figured out this morning routine. It is adapted to me and my needs.
My morning routine has a fixed base, as well as some optional content. I always go through the fixed basis of my morning routine – no matter when and where (even on vacation) I get up (an exception is in my menstrual period – as I suffer from endometriosis) Which and how much of the optional content I additionally perform depends on the time available to me.
1.Pay attention to your sleep.
Just as smoking, exercising and watching TV are habits, getting up at the same time is also a habit. A good morning routine starts the night before by going to bed in time. Only if you have slept enough, you will be able to get out of bed the next morning without any problems and look forward to a great day. It is also important to get enough high-quality sleep (men 6-8 hrs, women 7-9 hrs)). The body does not like many changes, but rather has the same process every day. Therefore, getting up with this morning routine is much easier. The body is used to getting up the time and does it automatically. At some point, it even gets to the point where you're awake at the time of the day and can't sleep anymore.
The time you want to get up is up to you.
But successful people usually get up at 6:00 a.m. At Navy Seals, it's 4:30 a.m.
This opens up completely new possibilities for you, because you now have time to do important things for yourself before others have got up. For many, fixed bedtimes help: In the future, try to go to bed at about the same time, so that you can sleep about the same amount every night. So you will automatically develop a personal sleep rhythm that will help you start a new day fresh and cheerful. For me it works a little differently, because I am used to different times through my job. You can also
Use a sleep calculator if you are not always in bed at the same time as I do. A sleep calculator that calculates the best time you should go to bed to be top-fit in the morning, according to your stand-up time.
You have to get up at 6 o'clock? Then the best time is to go to bed at 8.46pm, 10.16pm, 11.46pm or 1.16pm at the latest.
But my personal recommendation is that if you can, go to bed at the same time and get up at the same time. That's the best thing you can do.
Also remember: If you want to get up earlier for your morning routine, go to bed earlier.
Make sure your sleep is healthy.
This means that most people spend far too much time in front of the screen and they hardly come into the sun. They refuel too little sunlight, which in turn means that they produce too little serotonin. The hormone serotonin is a wake-up call era and at the same time serves as the basis for the hormone melatonin. Melatonin is the hormone that allows deep, healthy sleep. So, most people don't get enough sun and the night before they go to sleep, many stare at their screens, be it TV, tablet, PC or mobile phone. They may still take their smartphone to bed and then wonder why they can't fall asleep. The problem with this is all these tablets, smart phones... radiate blue light. This blue light is the same as the sun produces, so it simulates our sunlight. Through receptors in our eyes, your body thinks that the sun is still on the horizon and this means you can't fall asleep because the melatonin isn't released. So, you see the problem here now. You have to make sure you go into the sun enough, you have enough natural sunlight and then go to the evening, you should turn away any stimulation from you. Don't take your smartphone to bed!
There are also special light alarm clocks*, which simulate sunrise and sunset, which is also very helpful.
Never press the snooze button - this is a law of the little winners! If you press the Snooze button, this action will be the first defeat in your daily routine! Our lives are shaped precisely by these small decisions. Your phone should never be within reach! Best, you park it in the bathroom, then you can also immediately at the wake-up sound to stay cheerful to wash off the face with cold water.
Early in the morning and before bedtime, our mind is particularly receptive to positive or negative messages. Accordingly, you should pay attention to what you are doing at this time. For this reason, I recommend that you not consume any news early in the morning and before bedtime. Messages are largely negative, which is why you should consume them wisely. You can find out more about this in this article: Own Reality.
It is better to consciously do something positive. For example, you can turn on positive affirmations, write down five things you're grateful for, or visualize your day.
Make your clothes for tomorrow already in the evening. Whether it's jogging pants, socks, etc. After all, the temptation to fall back into bed may become far too great when you have to think about what you are dressing today. In the morning our brain reacts very sluggishly and if it is a little colder on the outside, then your whole body just wants to go under the blanket. So it is very important to pick out the clothes for tomorrow in the evening and prepare in the bathroom, for example.
2. Motivational vampires
It's best to get everything ready for your morning routine the night before.
This means that there is no messy or chaotic environment! That is, if you get up in the morning and have the idea that you want to make breakfast, but there are still dishes and the pans from last night, which still have to be scrubbed, in the sink – that definitely must not be! You have to have done everything perfect for your morning routine in the evening, when you go to sleep. It is the same as .B in gastronomy. When the working time is over before the shop is cordoned off, everything must be clean, tables cleaned, dishes clean and in place.
The same goes for you – that means that if you get up in the morning and you have chaos, these motivational vampires haunt you. Everything on the outside is also transmitted in our minds and onto our minds. It is much more pleasant to prepare your breakfast in a proper kitchen than to sink into a mess. Everything should have its place. Therefore, I recommend a reasonable solid evening routine.
3.Healthy start to the day - drinking water
Very important: Leave out both the radio and the TV. Enjoy your morning routine in silence. Open the window and hear the birds sing, the rain, or rejoice from the sun. But don't distract yourself with any media. Also the mobile phone, Instagram, Facebook and Pinterest can now wait. After getting up, the first thing to do is drink a glass of warm water with lemon. Before coffee, tea or anything else. There is nothing wrong with having breakfast and drinking coffee afterwards, but you should definitely start with the lemon water. The vitamins and minerals it contains help your body to get going slowly. It's a gentle good morning kiss for your body and your health. The daily lemon drink takes only one minute and therefore fits into the tightest manager schedule.A human body is largely water, which is why it is so important that you take enough fluid to make your mind and body function properly. After waking up, our body is dehydrated because we haven't drunk for a few hours, moved and sweated in our sleep. So starting your day directly with a large glass of water is a great way to replenish the fluids lost in your sleep and help your body feel revitalized.
If you put a big glass next to the bed in the evening, you are guaranteed to think about drinking in the morning.
But not only that. If you drink a glass of water directly in the morning, you can also help your body to get rid of toxins that have accumulated overnight and give the metabolism a small boost.
You can find out exactly how to prepare your glass of water with all the tips and tricks here.
4. Make your bed
You want to start your day with a little experience of success? Then make your bed before work. The feeling of having achieved something motivates and thus makes it more efficient – many people are convinced of this. If you get up every morning and make your bed immediately, you have already successfully chopped off the first task of the day in zero-point nothing! Of a way, it's so easy to get a successful experience. William H. Mc Craven*, former admiral of the U.S. Navy Seals, addressed the topic extensively in a speech at the University of Texas. This small experience of success motivates you so much that you tackle one and one more task.
"And at the end of the day, one of these tasks resulted in a lot of tasks," McCraven said. So if you make your bed in the early morning, you are more efficient and work more productively all day long. And for that it is worth taking a minute before you leave the house. The most important thing after getting up is a lot of fresh air. Cover up bed, ventilate pillows and duvet well, preferably outside in the sun (I leave the duvets all the time during my morning routine in the sun).
After the bedding is well ventilated, the bed may be styled.Note:
I also make the bed in all the hotels where I stayed despite room services.
You can read about how happiness and order are linked here. And how to make your bed right you can read here.
5. Bring your body in motion
Instead of switching the alarm clock to snoozes, stand up and get your body going right away. It is a reinforced way to wake up our muscles and prepare and warm our bodies for the day.
Exercise is an important step towards a healthy lifestyle. As we move, we accelerate our heart rate so that we can get rid of the fatigue and the urge to go back to bed. So you can start your day full of energy. You don't have to do strength training or buy a more expensive fitness pass - a light home workout* is enough. I turn on YouTube. Do.B this simple 10-20 min workout.
I do my short workout sober without having breakfast. My body then learns to use the carbohydrates in the stores it has stored. When you eat first, we will get your body's strength and energy from the fresh food. But it is important that our bodies learn to use the reserves that are there. Otherwise these reserves will become more and more and we go wide, meaning you will get fat. Before and during the sport I always tell myself an affirmation: I am healthy, vital and full of energy.
6. Activate the lymphatic system with a dry brush massage (5min.)
The massage with the brush is a benefit for the whole organism, but first and foremost the skin benefits. It will be smoother and cleaner. But dry brushing has a positive effect on the circulation, immune system and well-being in addition to its cosmetic effect. In addition to the blood circulation of the skin, the whole body massage also improves the lymph flow. The lymphatic system does not have its own pump/heart like the bloodstream. Therefore, a brush massage can help to activate the lymph and remove pollutants – so-called slags. Fatigue is driven away and brushing gives new drive. This is because the entire cardiovascular system is vitalized when brushing the skin. This also improves the immune system. In addition, the vegetative nervous system is harmonized and stimulated by the deletions with the brush. Start with your feet, work your way up your legs and always brush towards your heart. I use three brushes: one for the body*, one for the back* and one for the face*. Whether you do the brushing before or after the sport is up to you. The exact instructions for dry brushing can be found here. You can read more information about dry brush massage and its effect here.
7. Morning shower as an energy kick
I love my morning shower! This strengthens for the day and rubs the last sleep from the body. Those who need to get their cycle going to wake up, like me, should not give up the morning shower. Shower not too hot, but with a slightly cooler water temperature. This stimulates blood circulation, refreshes body and mind. I always start with a warm shower and then I change the temperature.After exercising, you should not take a cold shower, otherwise you can cool down. That's why I have a warm shower in my morning routine, and only when I'm done do I let 1 minute of ice-cold water run. This has a similar effect to a pure cold shower. The first few times it was also quite unpleasant for me. Although the temperature change may be unpleasant at first, it helps to open the capillaries and boost the blood circulation. At the same time, the stress level is lowered and the immune system is strengthened, as this cold-warm shower stimulates the production of white blood cells. You feel immediately at home. Body and soul become fresh and lively. This temperature change really wakes up and gives energy for the whole day. In addition, the small cold shocks promote the production of happiness hormones.
And to make it much easier for me, I ordered the shower gel Wake up Feel Good from the company Oriflame*, which contains extract of Japanese citrus yuzu he smells absolutely heavenly and gives my whole body an instant refreshment. The tone of citrus fruits revitalizes the whole body, increases energy and improves mood. To enhance the effect, I also use Wakeup Feel Good Eau de Toilette to smell fresh and spirited throughout the day.Japanese citrus yuzu, mint leaves and musk make me wake up and fresh without exaggeration. I love natural and light fragrances, this fragrance charges me every day with positive energy. It is very fresh and full of energy, ideal for starting a sunny day. That's kind of a reward for me. I like it when I smell good and have different aromas on me. You can find something of your own for you, the "Feel Good" - "Feel good" appealed to me - that's why I ordered it and i was even convinced that I ordered it immediately. Now I'm ready for the day! You can find out my exact beauty routine here.
8. Balanced breakfast
For breakfast, oatmeal or a wholemeal muesli are just the thing, because they are full of little helpers for beauty: antioxidants can protect the skin from wrinkles and matteness and minerals support the renewal of the skin.
Eat some fruit in the morning: Berries can strengthen the skin against external influences, while oranges and kiwis with a lot of vitamin C make your complexion shine.
Extra tip: Mix a smoothie with Spirulina*. This algae is not only good for your skin, but also for your hair! Simply mix different fruits such as kiwi, orange and pineapple and add a teaspoon of spirulina powder*. Note:
It's best to choose your breakfast according to low glycemic index GI – so that your blood sugar simply stays constant over a longer period of time. The lower the GI (glycemic index), the cheaper for nutrition. Examples of low GI foods: legumes, whole grains, vegetables and some fruits. A lot of people make the mistake of having breakfast with sugary stuff .b. Doughnuts... and then wonder why they have too little energy during the day. It is important to create a healthy relationship. As I said, it is best to have a low glycemic index so that the sugar goes into the blood as slowly as possible and it is also important to create a reasonable balance between fats, carbohydrates and protein. Just pay attention - you can read a lot about it on the internet. The point is, if you're already watching for breakfast, keep it up for the day. But if you say to yourself, "Oh the day has already gone, because I've already had the wrong breakfast anyway", then you will most likely also grab something unhealthy for lunch. This usually runs through the whole day, until dinner. Please be extremely mind-free here. Your breakfast is very important. What you eat in the morning will determine what your energy level will look like in the next few hours and also what you will eat in the upcoming meals. So make an end to a good, reasonable and balanced breakfast.
9. Practice in gratitude (3 minutes)
When we take time to be grateful for everything we have, we are happier, less worried, and our relationships improve.
Take a few minutes each morning to write down at least one thing you are grateful for in your life.
It doesn't have to be big!
It could also be a small thing, e.B. that you have slept well or that you can spend time with friends and/or family this week.
But of course it could also be something more profound, such as.B that you are healthy, have food in the fridge and don't have to worry about money.
Because, if we are honest with ourselves, there are countless things in our lives that we take for granted.
Taking a few minutes each morning to remember how fantastic your life is, even during the darkest of times, will instantly turn your brain into positive mode.
Doing this improves your mood, increases your sense of connectedness with other people, increases your sense of satisfaction and reduces your stress and anxiety.
If you smile at life, it will smile back.
Even if you don't immediately think of so many things, don't worry! Every person has thousands of things for which they can be grateful every day.
It just takes a bit of effort to open your eyes and look around, but it really pays off. Gratitude will inevitably lead you to more happiness and vibrancy, it really is a superpower of everyday life. For my part, I keep a gratitude diary*.
10. Make meditations.
The mental side must also be activated. We hardly waste a thought on it: breathing. Our lungs do their best and breathe in and out all day long.
So why spend a few minutes each morning practicing breathing when it's something our body does naturally?
Various studies show that changing our breathing pattern to only six to ten deep breaths per minute restores the balance in our stress response system.
Likewise, this mini-meditation reduces anxiety and depression, increases energy and strengthens our immune system. Better yet, it improves our mental concentration.The idea behind this exercise is that our minds and breaths reflect each other. Meaning: A calm mind leads to a calm breathing (and vice versa).
So if we learn to regulate our breathing, we can influence both our physical and emotional state.
So if you don't feel good, stressed and battered all the time, it can help you take a few minutes to practice relaxing breathing and feel more energetic.
So it works!
Lay flat on your back on a flat surface, bend your knees slightly and straighten your feet on the floor.
Now place one hand in the middle on your chest and the other directly under your chest so that you can feel your diaphragm moving as you breathe.
Breathe slowly through the nose and breathe in until your lungs are full. You should feel your belly lift.
Tighten your abdominal muscles and pause for a moment, breathing through pointed lips. Gently bubble all the air out of your lungs until it feels completely empty.
Focus on your breathing and how it feels in your body. Repeat this about 6-10 times.
Here are a few other guided mini-meditations
11. Have a vision of your life (5 minutes)
Do something to get closer to your dreams. What do you want with all your heart? Immediately after getting up you have the most energy. You can use this energy wisely and invest in the things that bring you closer to your dreams. If we go about an activity during the day that we don't like, it costs us a lot of energy. In the eveningthere is often no more energy to stir us up again. Many of us have vague thoughts about what they want to tackle in the future and how we want to act. In childhood we often still have dreams of our lives and what we can achieve.But what happens after a certain amount of time? You lose sight of your own vision and forget what the dreams and goals of life were.
In order not to let them be dusted in the drawer, take 5 minutes every day in the morning and let the vision of your life go through your head.
Do something every day to get closer to your dreams.
What can you do today to get closer to your heart's desires?
Big Five for Life
For example, you can think about what your Big Five for Life are, your 5 big things in life that you really want to achieve. Suggestions for this can be found in the book Big Five for Life* by John Strelecky.
W - Travel the world - at least 8 months a year.
I – to be an inspiration to others – with my articles, books, lectures and in which I am who I am. Making a difference.
E - Development - train my body and mind once a day so that I can constantly develop.
H – House in Tuscany and other beautiful corners of the world to own.
It can also help you with a vision board.
With your Big Five for Life, you can think about what kind of activity you would like to do in the future, where you would like to live, what your character would look like,...
And then think about concrete steps to get closer to your Big Five for Life today and write them down.
So you never lose your sight for the big picture and remember your goals every day that you REALLY want to achieve. Not the goals of your boss or your professor or teacher, but your personal goals.
Then I say to myself aloud: "Thank you for allowing me. Thank you for letting me start now to work on my goals - thank you for this opportunity"
I have experienced so many negative things that It gives me a stronger sense of gratitude. I am simply glad that I have this opportunity and i would also like to say thank you for allowing me to do so. You can also acquire good feelings, you can read more about it and about gratitude here. There is so much crap in our minds and it is so important to learn to discipline our minds. Affirmations are incredibly good means of doing this.
12. Visualize a good day.
This part of your morning routine takes little time, but makes you feel confident and positive when you walk through the door. Take a minute or two to imagine the next day and all the big and small things you want or have to do. As you think about future events, you should imagine how you can successfully accomplish them.
Imagine the work you need to do, the meeting with the boss or important phone calls that are coming, or...
Tell yourself you can do it. Imagine how you handle difficult situations with flying colours with sensitivity. Imagine how you manage your projects and tasks efficiently and competently.
Also imagine how focused and productive you work to tick off all the points from your ToDo list.
By simply spent a few minutes in the morning imagining how and what you will achieve today, you increase the likelihood that you will actually achieve your goals.
That is the power of positive affirmations!
Even if things may not always go as you imagined, these positive thoughts in the morning can make you deal more calmly and better with different (difficult) situations.
13. „Eat the frog“
We are happy to push our most unpleasant tasks ahead of us, according to the motto: "Oh, I can do that tomorrow". But often it is the most unpleasant things that bring us closest to our goals.
The American success coach Brian Tracy calls these tasks a frog and recommends eating this frog early in the morning – that is, to do these tasks first.
Make a habit of eating your daily frog early in the morning. This means that you have the most unpleasant things behind you and can approach the rest of the day in a relaxed manner.
At the beginning of the day, it will be easiest for you to overcome yourself. This is because our self-discipline is strongest early in the morning. As the day progresses, it continues to decline. This makes it increasingly difficult for us to overcome.So your most important task is not to check Instagram messages or beat emails! Make sure you're working on your top priorities. If you then delete this most important task from your to-do list, then you know, ok I've already delivered results, I got up in the morning, I've done something for me what most people aren't capable of, I have this motivational boost, I have this flow, I have this monument and I've used this now to work out the first task and then comes the next and next and next one. you actually have results.
(In this article you will learn more tips for more self-discipline and how to learn self-discipline)
Here again the points at a glance:
1. Watch out for healthy and regular sleep
2. Pay attention to motivational vampires - make it all the night before
3. Drink water 500 ml
4. Make your bed
5. Sport (small workout)
6. Brush massage
7. Morning shower as energy kick
8. Balanced breakfast
9. Practice in gratitude
10. Do a meditation or mini-mediation (1-2 minutes)
11. Have a vision of your life (5 minutes)
12.Visualize a successful day
13. "Eat your frog" (Start immediately with the most important task)
There is no universally perfect morning routine.
Of course, there are a number of other healthy habits you can incorporate into your morning routine, such as writing .B in your journal, setting goals for the day, and more.
But it's all about building a morning routine that suits you and that's good for you. Where you feel comfortable and look forward to a new day beginning.
There is no universally perfect morning routine. However, you can develop a perfect morning routine for you in your current situation.
For your morning routine, I recommend you to develop a solid base, as well as some additional optional content. You run the base of your morning routine every day, the optional content on the days you have more time.
A consciously chosen morning routine anchors clever habits in our daily routine: rituals that do good body and soul, that inspire, relax and strengthen us. It makes it easier for us to avoid behavior that robs us of energy and costs us strength. And it creates structure and stability in everyday life through its always identical processes: we don't have to think about what we do next, we don't have to make complicated decisions. It's like a holiday for the brain.
You may need a lot of patience and consistency to establish a new morning routine. This makes it easier to persevere:
Even if it may seem odd to you: Write down the morning routine you wanted to keep in the future – preferably quite old-fashioned with a note and pen. In this way you conclude a contract with yourself.
Visually imagine how much better your day will be once you have established your new routine. This inner image helps you stay tuned.
The most common errors in new morning routines
If you want to develop a new morning routine, then you should consider certain things so that the new routine really succeeds:
1.Don't overwhelm yourself!
A lot of people want to rip everything at once – that's not necessarily an advantage. Plan a realistic morning routine that is not doomed to fail.
2.Never save sleep!
If you want to build a new habit, you should never save your sleep.
3.Allow yourself to try different things. Your morning routine should suit you and make you fun.
Setbacks are normal. It is important to continue after that. Don't be too strict with yourself if you really don't get out of bed in the morning. Re-enter the next day! At some point, the new habits become routine, like the first coffee in the morning.
The so-called Seinfeld Strategy*, named after the American comedian Jerry Seinfeld, is helpful in staying tuned: Hang up a wall calendar so that you always keep an eye on it. Make an X every day you follow your new morning routine. After only a few days, a chain of X-en is created. Seeing them grow daily is a good feeling and inspires perseverance.
The 90-90-1 rule by author Robin Sharma* can also help. It says: In the next 90 days, in the first 90 minutes of your working day, dedicate yourself exclusively to the project that gives you the greatest perspectives. Only this one. No one else, basta.
5.A cigarette in the morning...
Like the amen in prayer belongs to a smoker the cigarette and the coffee in the morning.
The cigarette in the morning is much worse than during the day. Because in the morning the bronchi are much more open and the lungs are damaged even more. It has the same effect as smoking a cigarette immediately after running.
An absolutely bad morning routine!
Your phone is taboo if you want to use your morning routine for productivity! You don'T check your email inbox (not once), don't play around with social media, don't even read the messages on the web. Do not allow distractions! You'll move it all on later.
Once distracted, it is very difficult to get back into productive and concentrated status. Don't be tempted at all, but leave the smartphone aside, the TV, and even with the radio, you should just reach for background music so as not to be distracted.
My morning routine
Over time, I have been able to try out a lot of things and have always come up with new ideas, got to know new methods and made mistakes. But importantly, it's my morning routine, and because it works for me, it doesn't mean that this morning routine is something for you. Therefore, just try, control, improve.
Do you already have a morning routine? What have you had good or bad experiences with? Like to write your habits in the comments! I am happy to hear other ideas.
Here's a little boost of support for implementing your morning routine:
Please use the #lucinaslife and link me in the photo (@lucinaslife) so that I don't miss it under any circumstances. If you share the image in a story, I'm happy to share this experience with my community!
La vie est belle
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