What you do in the morning sets the mood for the day. If your morning is chaotic and stressful, the rest of your day will likely be as well. You need a plan to be motivated in the morning. Few people really enjoy getting up early. With a few simple changes, you can establish a regular and calm morning routine. When you feel motivated in the morning, your whole day will be more productive.
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Part 1 of 3: Developing Healthy Eating and Sleeping Habits The Night Before
Step 1. Prepare your breakfast and lunch the night before
By getting ready, taking care of pets and children, or doing a lot of homework before leaving for work, your morning will be very busy. Lighten that load by preparing breakfast and lunch the night before. When you just need to grab a prepared meal and go, you're likely not going to skip breakfast because you're in a rush and aren't going to choose unhealthy fast food for lunch.
- Keep your energy levels high. The energy you get from dinner is gone the next morning. Eating a high-fiber breakfast can stabilize blood sugar, making you feel more energized and focused. You need energy to feel maximally motivated in the morning and throughout the day. Avoid refined carbohydrates like donuts as they cause blood sugar spikes and drowsiness.
- Choose a simple and nutritious breakfast. Boil the eggs and put them in the fridge so they're ready to eat on a busy morning. Enjoy poached eggs with toast and bananas for a balanced breakfast. Another option is to cook oatmeal overnight in an electric saucepan. Enjoy warm oatmeal and fruit in the morning and store the rest in the refrigerator for breakfast the same week.
- Bring lunch with a balanced menu. Use a large-mouth airtight jar to make a high-protein lettuce dish. Put the lettuce sauce first at the bottom of the jar. Then, add a layer of vegetables such as cucumbers, tomatoes, carrots, and peas. Add lean protein like grilled chicken. Finally add the greens on top, close the jar and put it in the refrigerator. The lettuce will stay fresh overnight because the leafy vegetables are separated from the sauce. At lunch time, simply shake the jar to coat the sauce and then pour it into a bowl.
Step 2. Eat a healthy dinner
The body uses the food from dinner as fuel while sleeping. You will wake up with more energy and motivation if your body is fortified with healthy food the night before. Eat lean protein such as grilled chicken, fish, or beans. Add vegetables and complex carbohydrates such as brown rice or quinoa.
The body uses a lot of energy to digest food. Eating heavy meals close to bedtime will make it harder for you to fall asleep. Eat two or three hours before bed. This gives the body time to complete the digestive process before you rest. Avoid sugary or oily foods as they can cause blood sugar spikes or heartburn. Both conditions can cause difficulty sleeping
Step 3. Turn off all electronic devices before going to bed
Tablets, phones, computers and TVs activate your brain. You will be in a thinking mode, not a relaxation mode. An active brain will make it difficult for you to sleep. If sleep is disturbed, you will find it difficult to feel motivated in the morning. Turn off all electronic devices at least an hour before bed.
Artificial light from electronic devices can disrupt circadian rhythms. The light suppresses the sleep hormone melatonin, which keeps you awake longer. If sleep is disturbed, in the morning you will feel lethargic and irritable
Step 4. Avoid caffeine before bed
Caffeine keeps you alert for several hours. It will take you a long time to finally fall asleep and don't sleep well if you consume caffeine at night. You will wake up feeling sluggish rather than energized. Avoid caffeinated drinks, such as coffee, tea, or soda, at least four hours before bedtime.
Drink non-caffeinated beverages such as decaffeinated tea or warm milk. This drink has a calming effect. You will fall asleep more easily
Step 5. Don't drink alcohol before bedtime
Alcoholic drinks taken before bed are actually not relaxing. Alcohol is a depressant so you will feel sleepy at first. Alcohol will actually stimulate after the effect wears off. You will wake up and have trouble falling asleep again. Alcohol also disrupts the sleep cycle, so you won't get the sleep you need to rest properly.
Limit alcohol to one or two drinks a day. Make sure your last drink is at least two hours before bed
Step 6. Create a bedtime routine
Bedtime routines aren't just for kids. Train your brain and body to sleep well. A good night's rest is important to start the day with energy and focus.
- Read an old book or magazine. The brain will be tired and you will more easily fall asleep while reading. Do not read from electronic devices as light can keep you awake. Also, you will be tempted to check messages or open an app.
- Relax the muscles of the body. Taking a warm bath or doing some light stretching are some ways to release body tension. The muscles get tensed during a busy day. Taking a shower or stretching can help you relax and fall asleep easily.
- Try to get seven to nine hours of sleep every night. This number allows you to go through all sleep cycles. There are four phases of sleep that repeat approximately every 90 minutes. If you sleep less than seven hours, you cannot go through the cycle of all phases.
- Realize that sleep is important for overall health. Lack of sleep causes weak memory, lack of concentration, and fatigue. Consistent enough sleep will strengthen your immune system and help you control your weight. A good night's sleep can increase energy, motivation, and overall health.
Part 2 of 3: Taking Control of Your Morning
Step 1. Don't hit the snooze button
When you feel warm and cozy in bed and the alarm goes off, your first instinct may be to hit the snooze button. If you do this and go back to sleep, the sleep cycle will repeat itself. When the alarm goes off again, you'll feel even more lethargic because your new sleep cycle has been disrupted. This is called "sleep inertia". Get in the habit of waking up at the first ring of the alarm. You will be more awake and motivated to face the day.
- Leave the curtains half open. When morning light fills the bedroom, you will be able to wake up more easily. Morning light tells the body to wake up naturally. This will help you transition to a lighter sleep stage, so when the alarm goes off, it will be easier for you to get out of bed.
- Set the alarm 10 or 15 minutes early. You can get through the morning more calmly, not in a hurry. Sit slowly on the bed and do some stretching.
- Try to sleep around the same time every night, even on weekends and holidays. Consistency is the key to a healthy sleep pattern. Your circadian rhythm stays in sync when you have the same bedtime routine every night.
Step 2. Simplify the dressing process
Prepare two or three pairs of clothes in the closet. For example, put your shirt, pants, and belt on one hanger, with matching shoes underneath. This can save time spent picking out clothes.
Sleep in gym clothes. If you plan to exercise in the morning after getting out of bed, you'll be less than one task if you put on your workout clothes
Step 3. Sufficient fluid needs
You will be dehydrated when you wake up from fasting all night while sleeping. Drink a glass of water or a small cup of juice with breakfast. This wakes up the cells in the brain. Drinking is an instant way to feel more alert and motivated.
Consume caffeine in moderation. One to two cups of coffee or tea helps you to be more alert. Avoid excess caffeine. Consuming more than three cups of caffeine may make you nervous and confused. It can demotivate you because you can't focus
Step 4. Move the body in the morning
Not everyone likes a full workout early in the morning. If an early morning workout requires you to reduce your sleep by seven to nine hours, then exercising in the afternoon or evening may be better for you. However, getting a little physical activity in the morning will help you feel more awake and energized.
- Move your body to the music while getting ready. Turn on some music and shake your body while brushing your teeth or brewing coffee. Two or three minutes of body movement is enough to start the day.
- Head out for a quick five minute walk. Brisk walking can pump blood and activate the brain. You will be more motivated to start the day.
Step 5. Place the chalkboard and basket near the door
Organize everything so that you remember important things like picking up the keys and feeding the pet dog. Write down all the things you have to do before leaving the house in the morning on the chalkboard. Also, place the basket by the door and put everything you need for the day.
- Put your keys, transport card, wallet, handbag, sunglasses, and backpack in the basket. In the morning, you'll know where all the important stuff is, so just grab it and go.
- On the board, write a checklist of all the things you must do before you leave the house. Look at the chalkboard every morning so you can leave the house confident that you've remembered everything. For example, write “feed the cat, take the lunch, bring the coffee”.
Part 3 of 3: Building Motivation in Life
Step 1. Build optimism
Having a positive outlook will help your motivation. Passion and goals seem achievable when you have an optimistic attitude that always believes you can. A lack of optimism may make you procrastinate or put off what you want or should do. You avoid something good for yourself because it seems too difficult. Build optimism by journaling. You can train yourself to take action in the morning and throughout the day.
- Think about things you've been putting off for a long time, like going back to school.
- Create two columns in the journal. In the first column, write down the challenges you think are holding you back from achieving your dreams (in this case, going back to school). For example, “Don't have money for school anymore. Do not have time".
- In the second column, write how the goal has benefited you. What was your life like right after, a year after, and five years after you achieved it? For example, “I have the qualifications to land my dream job. I can make more money. I can buy a house.” Realize the feelings of joy and pride that come with these accomplishments.
- Build feelings of joy and pride. Take one small step that leads to a goal. For example, you can find out about college programs or contact the college to find out about financial assistance.
- Keep a journal every week, keeping track of all your accomplishments and challenges. Record how you overcame adversity the previous week. You can keep your motivation high by acknowledging your progress and solving problems whenever there are difficulties.
Step 2. Reward yourself for achieving your goals
Rewards help maintain motivation. Just as you reward your pet for being smart, you should also reward yourself. Set a reward for every small goal accomplished. For example, play a tablet for 10 minutes if homework is done.
Rewards in the form of money are usually the most motivating. For example, if your goal is to walk 20 minutes every day with a friend, give your friend $200. When you show up as promised and complete the walk, the friend will refund your money. If you don't show up, the money is his. You will feel motivated to walk every day
Step 3. Create boundaries
When you have a lot of commitments, there is little time left to reach your goals. Too many obligations can drain your motivation. Say "no" to unnecessary commitments. If you don't take care of yourself, no one will. Take obligations that are essential and say "no" to others.
- Don't agree to a commitment because you feel guilty. If you agree to do something to protect someone else's feelings, you will feel resentful and bitter.
- Make a priority list. Focus on what's important to you and how you want to spend your time. If something is beyond your priority, politely decline.
- Make a short but firm refusal. You don't need to give anyone long explanations. Say it concisely, honestly, and politely. For example, “No. I can't arrange a fundraiser this year. Thank you for considering me. I wish the event a success.”
Step 4. Hang out with motivated people
When you associate with positive and highly motivated people, you are more likely to be motivated and determined to achieve your goals. You can be responsible for each other. Positivity can be contagious. When the people around you are optimistic and motivated, your positivity will grow.
