The things you do in the morning affect the mood of the day. If the morning is chaotic and stressful, the rest of the day will probably be too. Being motivated in the morning takes some planning; few people are early risers by nature, but by making a few simple changes, you can create an organized and peaceful morning routine. Feeling motivated when you get up will make you more productive throughout the day.
Steps
Part 1 of 3: Develop Healthy Eating and Sleeping Habits for the Previous Evening
Step 1. Prepare breakfast and lunch the night before
You have a lot to do in the morning: prepare to go out, take care of pets and children, or juggle various chores before you go to work. You can then lighten the load by preparing breakfast and lunch the night before. If all you have to do is grab lunch and go out, you are less likely to skip breakfast because you are in a hurry and also avoid eating unhealthy fast food for lunch.
- Keep your energy levels high. The energy that last night's dinner gave you has already run out in the morning. By eating a high-fiber breakfast you stabilize your blood sugar level, feeling more active and focused. You need the energy to feel fully motivated in the morning and throughout the day. Avoid refined carbohydrates, such as donuts, as they cause a blood sugar spike and then a sudden drop in sugar.
- Eat a simple, nutritious breakfast. Boil the eggs and put them in the fridge the day before, so they are ready for busy mornings; accompany them with a muffin and a banana, to guarantee you a balanced breakfast. Another good solution is to cook the oatmeal overnight in a slow cooker. Enjoy it hot with fruit in the morning and keep leftovers in the fridge for a quick breakfast ready on other days of the week.
- Prepare a balanced lunch. Grab a container like Tupperware and make a protein-rich salad. Put the sauce on the bottom of the pan, then add a layer of vegetables such as cucumbers, cherry tomatoes, carrots and chickpeas, combine lean proteins such as grilled chicken and finally add a last layer of green leafy vegetables; close the container with the lid and store it in the refrigerator. The salad will stay fresh all night because the leaves are separated from the dressing. When you are ready to eat it for lunch, you simply need to mix the ingredients to evenly distribute the dressing and then pour it into a dish.
Step 2. Eat a healthy dinner
The body uses the evening food as "fuel" during the night. When you feed your body with the right foods in the evening, you wake up more motivated and energized the next morning. You can eat lean proteins like grilled chicken, fish or beans; add vegetables and complex carbohydrates such as brown rice or quinoa.
The body expends a lot of energy to digest food. If you have a big dinner just before going to sleep, it will be more difficult to fall asleep; you should therefore eat two or three hours before bedtime. This way, you give your body ample time to complete the digestive process before getting under the sheets. Avoid sugary or fatty foods, as they cause a sudden rise in blood sugar or stomach pain, both of which make it more difficult to fall asleep
Step 3. Turn off electronic devices before going to bed
The tablet, smartphone, computer and television activate the brain, which stays awake and lively rather than relaxing; if the brain is alert, it is more difficult to fall asleep and when sleep is disturbed, you feel less motivated in the morning. To prevent this from happening, turn off all electronic devices at least an hour before going to bed.
The artificial light from these devices disrupts the circadian rhythm, suppressing the release of melatonin - the sleep hormone - and thus making you stay awake longer. Having interrupted sleep during the night means feeling apathetic and irritable the next morning
Step 4. Avoid caffeine before bedtime
This substance keeps the attention threshold high for several hours. When you drink it in the evening, you take longer to fall asleep, you have a more disturbed sleep, and in the morning you feel groggy rather than energetic. So avoid drinks like coffee, tea, or sodas at least an hour before bed.
Alternatively, choose caffeine-free drinks, such as decaffeinated tea or hot milk, which have a relaxing effect; it will become easier so you can doze off and sleep well
Step 5. Do not drink alcohol before bed
Having a nightcap before bed is not as relaxing as it sounds. Alcohol is a sedative, so at first you will feel sleepy; however, when its effect wears off, it causes a stimulating effect, wakes you up and it will be very difficult to fall asleep again. It interrupts your rest cycles and you won't be able to enjoy the quality of sleep you need to feel refreshed.
Limit alcohol consumption to one or two drinks per day and try to drink the last one at least two hours before bed
Step 6. Create an evening routine
The "bedtime ritual" is not just for children. Get your body and mind used to falling asleep and staying asleep. A good night's sleep is essential to start the new day feeling energetic and focused.
- Read an old-fashioned book or magazine; you strain your brain and fall asleep faster when reading. However, avoid using electronic devices, because their light keeps you awake, not to mention that you would be more tempted to check messages or applications.
- Relax your muscles. Taking a warm bath and some gentle stretching are some ways to relieve body tension; your muscles are tense after a long, busy day. A bath or stretching will help you relax and fall asleep more easily.
- Try to get seven to nine hours of sleep every night. This allows you to go through all stages of sleep. There are four stages of sleep that repeat approximately every 90 minutes; if you sleep less than 7 hours, you can't go through them all.
- Know that sleep is important for overall health. Its deprivation causes memory loss, loss of concentration and a sense of exhaustion. Constantly sleeping well strengthens the immune system and helps keep weight under control. Good restful sleep improves energy, motivation and general well-being.
Part 2 of 3: Take Control of the Morning
Step 1. Avoid pressing the snooze button on the alarm
This is the first instinct when you are warm in the cozy bed and the alarm goes off. If you press the snooze button and go back to sleep, you reset the sleep cycle, but the next time the alarm goes off you will feel more groggy, because you have interrupted a new cycle. This is a real disorder called "sleep inertia" or "sleep hangover". Get in the habit of getting up from the first sound of the alarm, you will feel more alert and motivated to face the day.
- Leave the curtains a little open. When the light enters the room in the morning, it becomes easier to get up; the light of dawn tells your body that it is time to wake up naturally and allows you to enter a lighter sleep phase, so that it is easier to get out of bed at the sound of the alarm.
- Set the alarm 10 or 15 minutes earlier; by doing so, you face the morning better and more calmly, rather than rushing through the various tasks. Get out of bed slowly and do some stretching.
- Make a commitment to go to bed at the same time every night, even on weekends and holidays. Consistency is key to a healthy sleep pattern, as your circadian rhythm stays in sync when you keep the same routine every night.
Step 2. Simplify the time you get dressed
Keep two or three ready-to-wear combinations in the closet. For example, prepare a shirt, a pair of trousers and a belt on a hanger and place the related shoes under them; in this way, you avoid wasting time choosing clothes in the morning.
Sleep in sports clothes. If, first thing in the morning, you want to do physical activity, this "trick" allows you to reduce the chores to worry about and you are ready to go to the gym
Step 3. Rehydrate the body
In the morning, when you wake up after a whole night of fasting, you are dehydrated. Drink a glass of water or some juice during breakfast to activate the brain cells; it is an instant technique to feel more alert and motivated.
Drink caffeine-based substances in moderation. A cup or two of coffee or tea will help you wake up better. However, avoid overdoing it; if you drink more than three cups, you may become nervous and distracted; caffeine can also reduce motivation by not being able to concentrate well
Step 4. Stay physically active in the morning
Not everyone benefits from a full session of physical activity in the morning upon waking up. If working out in the morning means reducing your 7-9 hours of sleep, maybe it's best to exercise later in the day. However, finding short moments to exercise during the first few hours helps you feel more awake and energetic.
- Listen to some music when you're getting ready for the day. Listen to it and dance while you brush your teeth or have coffee; even just two or three minutes of movement are very important.
- Take a brisk walk outdoors for five minutes. A quick walk helps blood circulation and activates the brain; you will feel more motivated to face the day.
Step 5. Put a whiteboard and a trash can near the door
Keep all things organized so that you remember all the essentials, such as getting the keys and feeding the dog. Write on the slate the things you need to do before you leave the house; also keep a basket near the entrance to put the items you need when you go out.
- Put your keys, public transport pass, wallet, purse, sunglasses and backpack inside, so in the morning you know exactly where all the essentials are and you can just pick them up and go out.
- Write a list of the things you need to do before you leave the house on the slate. Check it every morning so when you go out you know you've remembered everything. For example, write: "feed the cat, have lunch and coffee".
Part 3 of 3: Increase Motivation in Life
Step 1. Develop optimism
Having a positive outlook helps maintain motivation. When you have a confident approach you realize that your desires and goals are achievable. If you are not positive, you tend to put off or put aside the things you want or need to do; you may give up doing good things for yourself just because they seem too difficult. Help yourself in this task with a diary; you can thus get used to acting in the morning and throughout the day.
- Think of everything you kept putting off, like going back to school.
- Create two columns in the journal. In the first, write down the difficulties you think are preventing you from achieving your dreams (in this case, going back to school). For example: "I don't have enough money to resume my studies. I don't have time."
- In the second column, write down how good it would be for you to achieve the goal. What would your life be like right after, a year later, and five years after you reached your goal? For example: "I am qualified to do my dream job, I can earn a lot of money, I can buy a house". Recognize the feelings of joy and pride that can come from these results.
- Increase your feelings of joy and pride by taking one small step towards your goal. For example, you can search for college programs or contact schools to find financial aid.
- Write in your diary every week, noting the results achieved and the difficulties encountered; take note of how you can overcome the obstacles you encountered the previous week. You can stay motivated by being aware of your progress and putting your problem solving skills to work to overcome difficulties.
Step 2. Reward yourself for the goals achieved
The incentive helps motivation. Just like when you reward a pet with a treat for doing a good thing, you need to gratify yourself too. Find rewards for every small goal achieved; for example, play a video game on your tablet for 10 minutes when you have completed your homework.
Cash rewards are often the most motivating ones. For example, if your goal is to walk 20 minutes each day with a friend, give him 20 euros. When you show up for your appointment and complete the walk, it will pay you back. You will find that you are highly motivated to go for a walk every day
Step 3. Set limits
When you feel overwhelmed by a thousand commitments, you have little time to reach your goals; having too many obligations dulls the motivation. Learn to say "no" to non-core duties; if you don't take care of yourself, no one else will. Make only the commitments that are essential and know how to say "no" to others.
- Avoid taking on jobs just because you feel guilty. If you are willing to do things simply to spare them for other people, you will eventually feel resentful and bitter.
- Make a list of your priorities. Focus on the things that really matter to you and how you want to spend your time; if something is not your priority, learn to kindly decline.
- Be concise, but firm. Don't feel obligated to give lengthy explanations; be short, honest and kind. Just say, "No, I can't organize the fundraiser this year, thanks for asking. Good luck with the event."
Step 4. Surround yourself with inspiring people
When you have positive and determined people around you, you are more likely to be positive and to focus on your goals. In this way, you will be stimulated to be accountable to each other. Positivity is contagious, when the people who are close to you are optimistic and motivated, your positivity also increases.
