How can you set up your morning for success
Having a great morning sets you up for a productive and happy rest of your day. Setting yourself up with intention of having a great day is a proactive and easy way to enhance your life.
You can try 1 or all of these steps to set the way for great health
1 | Make your bed
The bane of your existence when you’re a child but who knew that it can actually set up your day for great health!
It takes 15 seconds and it doesn’t need to be military style, as long as it’s neat looking, you’re fine.
It leads to better productivity
Making your bed everyday becomes a “keystone habit” that kickstarts a chain of other good decisions throughout the day and gives you a sense of “take charge”.
These keystone habits cumulatively lead to a “ greater sense of well-being and and stronger skills at sticking with a budget”. More on that from the “Power of habit” by Charles Duhigg. This will lead to other good habits
It lowers stress and improves mood
You should be spending around 1/3 of your life in your bedroom and the appearance of your room will have an effect on your mood. It’s hard to feel calm, relaxed, and grounded when you’re surrounded by disorganization.
Making your bed instantly makes your room tidy, creating a subtle vibe of tranquility and peace. It evens makes you feel better according to Gretchen Rubin, Author of “The happiness Project”. She found that one of the most common simple changes that lead to happiness was making your bed every morning. It’s no chocolate bar but with how simple and guilt-free it is, is a no brainer.
This has been by far my favourite thing to do. I hated it as a kid because why make my bed when i’m getting back into it later tonight?
2 | Hydrate up
Keep water beside your bed and drink it before your feet even step on the ground. Adding a slice of lemon is even better. It tastes great and really gets the system all going (If you know what i mean)
Citrus flavonoids are the primary cause of improved digestion when drinking warm lemon water. They aid in the assimilation of food, help prevent fatty liver, decrease chances of cardiovascular disease, fat-lowering, and reduced insulin sensitivity. This has to do with it’s ability to inhibit certain synthesis of fat in the body. Citrus flavonoids act as a great digestive tonic, with appetite suppressing abilities
I like having 500ml or a big mason jar worth and add lemon when I have it. People don’t drink enough water, get a jump start on it early
3 | Journal
Journalling has many mental health benefits and is a great way to deal with any overwhelming emotion. A few of the benefits include managing anxiety, reducing stress, coping with depression, and helps to control your mood.
Whether its prioritizing your problems, fears, concerns, or just to feel happy – journalling has a place in everyones health plan.
Gratitude – We’re often told “ stop feeling sorry for yourself” and it can be hard to avoid the self-pity sometimes. The mentally strong and resilient people chose to exchange the self-pity with gratitude.
I personally like writing down 3 things (doesn’t matter how small) to either start or end the day. There is beauty around you, sometimes you need to bring it to your attention.
Intention for the day – A daily intention is a conscious decision where to focus your energy that day.
What do you want in life? Money, happiness, sadness? What you think about is what you attract in life.
Emotions – Write down anything you are thinking, anything. This can be the joy of a cold crisp air in the morning to the darkest kept secrete that you won’t tell anyone.
You don’t have to show or tell anyone, this is just your thing. If you’re afraid of someone seeing it you can tear it up right away, throw it in the garbage, or even burn it. The point is to get everything out and not to hold on to emotions, keep everything flowing.
Think deep down and start small… you may even find stuff you didn’t know that you were still holding on to. Maybe Billy pushed you down during recess in the third grade and everyone laughed, write it down.
Having emotion is okay and it will make you stronger and you will feel a weight lifted off your shoulders.
4 | Change your alarm clock
If you don’t struggle get up yourself first thing in the morning, consider yourself lucky. For the rest of us, technology can help overcome the the fire alarm we call an alarm.
What if there was an easier way to do it?
There’s an app i use that makes getting up a whole lot easier and a little more enjoyable.
It’s called “ Sleep Cycle “
Waking up easy is all about timing. The “Sleep Cycle” alarm clock tracks your sleep patterns and wakes you up during light sleep. Waking up during light sleep feels like waking up naturally rested without an alarm clock.
Not only does it have a better alarm clock, it will track the quality of your sleep!
This can give you a better idea of how you’re sleeping
5 | Meditation
Meditation or a mindfulness practice is really about decreasing emotional reactivity so you can proactively create your day and life.
You don’t need to do it for 60 minutes, you can start with what you like – 10 minutes is a perfect start.
There are hundreds of studies that have shown mindfulness meditation can positively impact mental and physical health.
Whether it’s by reducing stress, improving sleep, increasing focus, or improving relationships, research shows mindfulness works.
I suggest getting the app “ Headspace” and doing 10 minutes for 10 days
6 | Exercise
Everybody knows the benefit of exercise and that it’s good for you.
I personally like working out in the mornings rather than at night for about 60-90 minutes but that’s not for everyone.
There are things you can do if you’re having a tough time to exercise or just don’t like it.
I suggest 5-10 reps of an exercise, that’s it. Once you’re feeling better, do more. The low amount of reps isn’t scary, it takes 2 minutes and gets you feeling good for checking off something on your to-do list.
A few of the exercises can be doing 5 squats on Monday, 5 push ups Tuesday, 5 lunges Wednesday, and holding a plank for 30s 5x. If you can do more, do it.
I HIGHLY RECOMMEND DARYL, ESPECIALLY AFTER GOING THROUGH ALL DIFFERENT KINDS OF TREATMENTS AND THOUSANDS OF DOLLARS LATER HE IS THE FIRST PERSON TO ACTUALLY SHOW ME RESULTS AND TEACH ME AT THE SAME TIME