There are various challenges in life that may complicate our path to happiness. Whether it's the stress of work, problems at home, or illness, keeping a positive outlook and starting the day with optimism and enthusiasm can be difficult. Time and time again, however, research has shown that how you start your day has a significant impact on your productivity and success. Prepare for success by learning how to start the day positively.
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Part 1 of 3: Get a Good Night's Sleep
Step 1. Go to bed at a reasonable time
The first step to waking up refreshed in the morning is sleeping the night before. Experts say adults should try to get between 6-8 hours of sleep each night, so set up an afternoon activity so you can sleep through the night. In addition, experts also recommend ending the use of electronic devices at least 1 full hour before bed so that the brain has time to rest and get ready for bed.
Step 2. Don't sleep with the light on
In addition to making it difficult for you to fall asleep, research shows that if we sleep or dream in dim to moderate light, we will be less rested and we will wake up feeling more depressed than usual. This includes sleeping with the light of a TV, computer, night light, or street lamp on, all of which have been known to negatively affect the mood of the sleeper.
- Try wearing a sleep mask or dark curtains to block out the light while you sleep.
- Exposure to light interferes with the body's production of melatonin, which is a hormone that controls sleep and wake cycles. Dimming the lights while you're getting ready for bed and making your room as dark as possible can help stimulate melatonin production.
Step 3. Clear your mind with relaxation techniques
Meditation, deep breathing, or progressive muscle relaxation are some ways to help calm the anxiety, tension, and distracting thoughts that can keep you awake. Try to get used to doing one or more of these techniques before bed.
Step 4. Sleep on your right side
Want to enjoy a quiet dream and wake up in a good mood? Researchers have found that sleeping on your right side can increase your chances of dreaming positive things and also reduce your chances of mood swings throughout the day. Having trouble sleeping on your right side? Consider buying a body pillow. Placing a body pillow on your left will shape your sleeping posture and prevent you from rolling to your left.
Step 5. Design a comfortable room for sleeping
Do you live near a busy and noisy crossroads? Do your bedroom windows face the sunrise or the street light? Purchasing light-blocking curtains and purchasing a white noise kit are some of the ways you can create an environment that supports a good night's sleep.
- Install a fan on the ceiling of the room. Fans can emit white noise as well as cool the air in a stuffy room.
- Decorate the room with soothing colors. Repaint your bedroom if necessary.
- Use ambient lighting and avoid overhead lighting if possible. You can use ordinary lamps or lamps hidden in the walls. A dimmer switch can also help create the right lighting.
- Choose the right alarm. To avoid being startled or dizzy when you wake up, consider choosing an alarm specifically designed to wake you up gradually.
- Install the air purifier. For allergy sufferers, this tool is very important and will greatly improve the quality of sleep.
- Consider using a foam mattress. Especially if you sleep with other people, a foam mattress is a great choice to limit the influence of movement during sleep so as not to wake the person next to you.
Step 6. Remember that the use of the bed is for sleeping
Research shows that using the bed for activities such as reading or watching movies can disrupt sleep and make you associate it with stimulation rather than rest.
Step 7. Let go of your worries
If you're having trouble sleeping because you're worried about tomorrow, consider keeping a diary. In the morning, ask yourself, "What's the thing that keeps me up all night?" and write down what comes to your mind.
- Keep a notebook in your bedroom to jot down thoughts that keep you awake at night.
- Remember your achievements. One way to let go and build self-confidence is to write down what you've accomplished throughout the day.
- Make a schedule of activities that must be done the next day. This way, you won't stay up all night trying to remember what to do the next day. This schedule of activities will allow you to let go of what has happened in the day while reducing the stress of remembering everything at once.
- Try to prepare for tomorrow before going to bed. Get your clothes, lunch ready, and pack everything you need at work or school the next day. This step can reduce stress in the morning, and knowing that everything is set up will make you feel better at bedtime.
Part 2 of 3: Waking Up Fresh
Step 1. Don't press the snooze button on the alarm
A sudden awakening of the body and going back to sleep only to wake up again a few minutes later can result in a disorder known as "sleep inertia." This condition will make you feel lazy and weak for up to 2 hours after waking up.
- Choose an alarm sound that can wake you up more relaxed.
- To avoid being tempted to go back to sleep a few minutes after the alarm goes off, place the alarm in a drawer or table away from the bed so that you have to get up to turn it off.
Step 2. Enjoy the morning light
Research shows that light between 6-10 am can stimulate the release of melatonin in the brain and has an antidepressant effect, which is greater than light in the afternoon or evening. To get these benefits every day, sit outside for half an hour in the morning.
Step 3. Prepare the flowers
Not only do flowers look beautiful when viewed throughout the day, Harvard psychologist Nancy Etcoff found that women who see flowers when they wake up in the morning have a better mood, lower anxiety, and are more energetic throughout the day. Fresh flowers or plastic decorations on the bedside table will brighten up the bedroom, and more importantly, be positive and refreshing when you wake up.
Step 4. Take a warm shower and finish with cold water
The thermogenic hypothesis states that an increase in core body temperature relaxes muscles, relieves tension, and stimulates and promotes a sense of well-being. In addition, a warm bath will also improve blood circulation. Psychologists also suggest that ending a 5-minute cold shower can mimic some of the positive effects of antidepressants in electroshock therapy, namely increased brain function and serotonin release.
Step 5. Start the day with yoga and stretching
Getting into the habit of practicing a few yoga postures every morning can make you feel more energized and improve your ability to deal with stress throughout the day.
Step 6. Don't rush
While it may be tempting to sleep a few minutes longer, the rush it creates will increase stress, muscle tension, and make you forget more easily than usual. All of these things have a negative impact on mood and create negative associations with morning activities. So, make sure to wake up early and go about your morning activities more relaxed and calm.
Part 3 of 3: Creating Happiness
Step 1. Look for the positive side
Everyone plays a positive role. What is your role?
Think carefully about your day, conversations with friends, help you provided, actions taken. Think about the impact of this action. Is it positive? If not, what's the reason? Change your behavior when necessary so that you are confident that you are making a positive impact in the lives of others
Step 2. Recall the happiest aspects of your life
Are you good at a particular hobby or task? Do you have a good sense of humor and can make other people laugh? Are you able to solve the problem well? Take time to reflect on your strengths and what makes you valuable.
Step 3. View your work as meaningful
Research shows that looking at work and its broad meaning increases overall job satisfaction and the ability to enjoy the work you do.
Step 4. Find something you look forward to every day
It could be something as simple as a call from someone you care about, or having lunch with a coworker. Looking for happy events each day is an important way to increase overall life satisfaction and view less-than-pleasant tasks objectively.
Step 5. Infuse PMA
PMA (positive mental attitude) or positive mental attitude is an important part in creating personal happiness. Having a PMA means being able to believe that convenience will come even in the midst of facing current challenges. PMA also means remaining confident that you will be able to overcome the challenges that come your way. Research shows that this not only helps to maintain a good mental and emotional state, but also has a positive effect on physical health. Here are 7 steps to developing your PMA:
- Focus on the present. The past can remind us of fear or regret.
- Use positive language. Don't gossip or belittle other people. Give praise to others and to yourself whenever possible.
- Don't expect perfection. As long as we compare the perfect with the good, we will never be satisfied. Accept conditions that are not ideal and live them.
- Interact with positive people. Find friends who are also looking for positive things. Give support to one another.
- Do good anytime and anywhere. Even a simple act like buying coffee for a stranger will make an impact.
- Learn. Don't assume you know everything. Always open minded and receptive to new experiences and ideas.
- Give thanks. Remember the things that are important and bring happiness in your life. Remind yourself of your luck.
Step 6. Build a positive self-view
Facing the challenges of life when we feel worthless and do not have the ability to succeed will certainly be difficult. So, the first step to happiness is learning to love yourself and being able to form a positive view of your unique character.
- Use a "1:1 ratio", self-criticism is an important part of developing yourself. However, it is easy to feel inferior if we focus too much on the negative. To counter this tendency, try to balance a negative thought with a positive outlook.
- Give yourself the ability to succeed at something. Everyone is looking for something that can prove their worth, and this is important to provide a chance for success on a regular basis. For example, if you've had a tough week at work, find a hobby or activity at home that allows you to derive satisfaction from your skills and abilities.
