Content

• To step
• Part 1 of 3: Developing healthy eating and sleeping habits
• Part 2 of 3: Take control of your morning
• Part 3 of 3: Building your motivation into your life

What you do in the morning determines the rest of your day. When your morning is chaotic and stressful, the rest of your day will likely go that way. Being motivated in the morning takes planning. Few people are naturally early risers. With a few tweaks, you can create an organized and calming morning routine. When you are motivated in the morning, you will also be more productive for the rest of the day.

To step

Part 1 of 3: Developing healthy eating and sleeping habits

1. Prepare your breakfast and lunch the night before. With you getting ready, looking after pets and children, or juggling household chores that you do before work, you load a fair number of activities on your shoulders this early in the morning. Lighten up the ballast by preparing breakfast and lunch the night before. When you don't have to do more than grab your food and leave, you'll be less likely to skip breakfast because you're in a hurry, and avoid reaching for unhealthy fast food for lunch.
   • Make sure you keep enough energy. The energy you get from dinner from the day before has disappeared by morning. Eating a high-fiber breakfast stabilizes your blood sugar, which helps you feel more energized and focused. You need energy for maximum motivation in the morning and throughout the day. Avoid refined carbohydrates such as donuts, as these cause your blood sugar to spike and cause you to collapse.
   • Keep your breakfast simple and nutritious. Boil eggs and keep them in the fridge so you have them on hand on a busy morning. Enjoy a hard-boiled egg with an English muffin and a banana for a balanced breakfast. Another option is to cook oatmeal in a crockpot the night before. Enjoy warm oatmeal with fruit in the morning and refrigerate the leftovers for a quick breakfast the rest of the week.
   • Opt for a balanced lunch. Use a wide-mouthed preserving jar to make a high-protein salad. Put the salad dressing at the bottom of the bottle. Then you layer vegetables, such as cucumber, cherry tomatoes, carrots and chickpeas. Add lean protein sources, such as grilled chicken. Finally, put green leafy vegetables on top, close the lid and put it away in the refrigerator. The salad will stay fresh overnight because the vegetables are separated from the dressing. When you want to go for lunch, just shake the bottle / jar to spread the dressing and pour it into a bowl.
2. Eat a healthy evening meal. Your body uses dinner as fuel while you sleep. You will wake up more energized and motivated when your body is fed with nutritious food the night before. Eat lean protein, such as grilled chicken, fish, or beans. Add vegetables and complex carbohydrates such as whole grain rice or quinoa.
   • Your body uses a lot of energy to digest the food. Eating a heavy meal right before bed makes it harder to fall asleep. Do not eat less than 2-3 hours before going to bed. This gives your body time to finish digesting before you go under sail. Avoid sugary or fatty foods as they can contribute to a sharp rise in your blood sugar or heartburn. Both make it more difficult to fall asleep.
3. Turn off all electronics before going to sleep. Tablets, smartphones, computers and TVs activate your brain without exception. You are then in thinking mode instead of a relaxation mode. An activated brain makes it more difficult to fall asleep. Once your sleep is disturbed, it will be a lot harder to motivate yourself the next morning. Turn off all electronic devices at least an hour before going to sleep.
   • The artificial light from electronic devices disrupts your circadian rhythm. It suppresses the sleep hormone melatonin, with the result that you stay awake longer. A disturbed night's sleep makes you sluggish and irritable the next morning.
4. Avoid caffeine before bed. Caffeine makes you feel alert for several hours. It takes you longer to fall asleep and your sleep is more restless when you drink caffeine at night. You then wake up groggy instead of more energized. Avoid caffeinated drinks such as coffee, tea, or soda, at least four hours before bedtime.
   • Drink decaffeinated tea or warm milk instead. These have a calming effect. It is then easier to fall asleep and continue sleeping.
5. Skip alcohol before going to bed. A nightcap before going to bed is not as relaxing as it seems. Alcohol is a narcotic, which in principle makes you feel sleepy. But when the effect of the alcohol wears off, it becomes a stimulant. You wake up at night and it is difficult to fall asleep again. Alcohol disrupts your sleep cycles, so you don't get the kind of sleep you need to feel rested.
   • Limit alcohol to one or two drinks a day. Make sure you have had your last drink at least two hours before going to bed.
6. Create a bedtime routine. Bed times aren't just for kids. Train your body and mind to fall asleep and stay asleep. A good night's sleep is crucial to feeling energized and focused in the morning.
   • Read an old-fashioned book or magazine. You will tire your brain and fall asleep more easily when you read. Avoid reading from an electronic device, as the light from the device can keep you awake. In addition, you may be tempted to check your email or apps.
   • Relax your muscles. A warm bath or some light stretching are some ways to relax your body. Your muscles are tight from your busy day. A bath or stretching helps you release tension and fall asleep more easily.
   • Try to sleep 7-9 hours every night. This amount allows you to go through all sleep cycles. There are 4 sleep phases that repeat approximately every 90 minutes. If you sleep less than 7 hours, you will not be able to go through all the phases.
   • Know that sleep is important to your overall health. Lack of sleep leads to memory loss, poorer concentration and fatigue. Consistently good sleep strengthens your immune system and helps you maintain your weight. A good night's sleep gives you more energy, motivation and an overall sense of well-being.

Part 2 of 3: Take control of your morning

1. Do not press the snooze button. When you're nice and warm and snug in your bed and your alarm goes off, your first instinct is to hit the snooze button. When you press the snooze button and go back to sleep, your sleep cycle starts again. The next time your alarm goes off, you will be duller because you interrupted a new sleep cycle. This is called "sleep inertia." Get in the habit of getting up as soon as the alarm rings. You will be more alert and motivated to start your day.
   • Keep your curtains partially open. When the light enters your room, it is easier to wake up. The morning light tells your body to wake up naturally. It helps you get into a lighter sleep phase so that it is easier to get out of bed when the alarm goes off.
   • Set your alarm 10 or 15 minutes earlier. You can then wake up more calmly without having to run around pressure. Slowly get up and do some stretching.
   • Do your best to go to bed at about the same time every night, even on weekends or when you have time off. Regularity is the key to healthy sleep patterns. Your circadian rhythm stays in sync when you have the same bedtime every night.
2. Make dressing easier. Have two or three custom outfits in your closet. For example, make sure you have your shirt, pants and belt hanging from a hanger, with matching shoes underneath. This way you don't have to guess in the morning while choosing an outfit.
   • Sleep in your workout clothes. If you want to train first in the morning, you have one less thing to do when you're already dressed for the gym.
3. Replenish the moisture you have lost. You lost fluids because you fasted all night during your sleep. Drink a glass of water or a small glass of fruit juice with breakfast. This wakes up your brain cells. It's a way to immediately feel more alert and motivated.
   • Only drink caffeine in moderation. One or two cups of coffee or tea will help you feel more alert. Avoid an overdose of coffee. More than 3 cups of coffee can give you a rushed and distracted feeling. It can even decrease your motivation because you are unable to focus.
4. Get moving in the morning. Not everyone benefits from a full workout immediately after getting up. If fitting in a workout means giving up some of your 7-9 hours of sleep, then exercising later in the day is probably a better option for you. A limited workout early in the morning can make you feel more awake and energized.
   • Move to the beat of the music as you get all ready for the day. Listen to music and dance while brushing your teeth or making coffee. Even 2-3 minutes of exercise can have a major impact.
   • Take a brisk walk outside for 5 minutes. A short walk causes your blood to pump and activates your brain. You will be more motivated to start your day.
5. Place a whiteboard and a basket at your door. Keep things organized so you don't forget any of your essentials, such as bringing your keys and feeding your dog. Make a list of things to do on a whiteboard before leaving the house in the morning. Also put a basket by the door where you put the things you need that day.
   • Put your keys, public transport card, purse, handbag, sunglasses and backpack in the basket. The next morning you will know exactly where all your essential items are, so you can grab them immediately and take them with you.
   • Make a checklist on a whiteboard of things to do before you leave home. Watch the sign every morning so you can leave the house knowing you've memorized everything. For example, make a list like, "Feed the cat, pack lunch, bring coffee."

Part 3 of 3: Building your motivation into your life

1. Build your optimism. Having a positive attitude helps with your motivation. You view desires and goals as achievable when you have an optimistic, I can mentality. A lack of optimism can lead to procrastination, or the pushing forward of things you want or need to do. You avoid doing something that is good for you because it seems so difficult. Work on your optimism by keeping a journal. You can train yourself to take action in the morning and throughout the day.
   • Think about something you've been putting off, like going back to college.
   • Create two columns in a journal. In the first column, write down the points you think are holding you back from making your dream come true (in this case, go back to college). For example: “I don't have the money to study. I don't have time for it. ”
   • In the second column you write down what the benefits will be of achieving the goal. What would your life be like right after, a year after, and five years after you achieved it? For example: “I have the qualifications for my dream job. I can make more money. I can buy a house. ” Be aware of the feelings of joy and pride that come with these achievements
   • Develop your own feelings of joy and pride. Take a small step towards your goal. For example, you can research university studies, or contact schools to find out more about financial aid.
   • Write each day in your journal, noting what you have accomplished as well as the problems you have encountered. Keep notes of how you can overcome difficulties you faced during the previous week. You can keep your motivation strong by recognizing your progress and using the right problem solver for these difficulties.
2. Reward yourself for achieving your goals. Incentives help to motivate. Just like rewarding a pet with a treat for doing something right, you will have to reward yourself. Set yourself goals for every small goal you accomplish. For example, play a 10-minute game on your tablet when you've done your household chores.
   • Often times, financial rewards are the most motivating. For example, if your goal is to walk with a friend for 20 minutes every day, give your friend $ 20. When you show up, your friend gives you back the money. If you don't come, your friend can keep the money. You will notice that in that case you are particularly motivated to walk every day.
3. Create boundaries. When you are busy on all sides, there is little time left to achieve your own goals. Too many obligations demotivate you. Say "no" to unnecessary obligations. If you don't take good care of yourself, no one else will. Only take on obligations that are essential and say “no” to the rest.
   • Do not take on obligations based on a feeling of guilt. If you agree to something just to spare that person's feelings, it will eventually make you resentful and bitter.
   • List your priorities. Focus on what is important to you and how you want to spend your time. If something isn't a priority for you, politely decline it.
   • Be short and sweet. There is no need to give someone a detailed explanation. Keep it concise, be honest and polite. Just say, “No, I can't run this year's fundraiser. Thank you for thinking of me. Good luck with the event. ”
4. Surround yourself with motivated people. When you surround yourself with positive and passionate people, you are more likely to be motivated and stick to your goals. You can keep each other focused. Positivity is infectious. When the people around you are optimistic and motivated, your own positivity will grow.
   • Find a mentor. For example, you may want to go back to college, but there is no one around you who seems to want to support you. Then contact a school and ask if you can contact a student who has already successfully completed his or her studies. Talk to them about tips for achieving success.