The morning rituals that will help you win the day
How are your first 30-60 minutes after waking up every morning?
For me the days when I wake up and decide to postpone the alarm for 5 more minutes of sleep, followed by taking my cell phone and immediately checking the emails or seeing what the world is like on Instagram, or simply engaging in negative thoughts or Worry about everything I have to do during the day and the stress of what is coming ... immediately determines my whole day ahead, such as my level of anxiety, followed by bad decisions regarding food and seeing obstacles instead of opportunities.
What you cultivate in your morning influences how you feel, act, and think for the rest of your day.
When you develop habitual healthy behaviors in the morning, you prepare your day for success.
Part of developing a healthy habit or practice is to be intentional and consistent with it.
Whether it's a single practice or several within 30 minutes after waking up consistently, to train your mind and body what it is you want to focus on, to be more connected to you and not reactive to everything that happens outside , reacting on automatic pilot.
I share a couple of ideas that help me prepare for a successful day every morning. I do not practice them every day, but at least 2 or 3 of these practices every day, connect me and allow me to face the day in a better way.
It doesn’t matter if it is one or all, the key is consistency, to make it a habit.
GO TO BED EARLY . Yes, your morning starts the night before. Make sure you get enough sleep to wake up rested and energized. Prepare your environment to sleep, either, disconnect from the cell phone and make it a “no screens” policy at least 2 hours before sleep, as the bright lights interrupt your circadian rhythm suppressing the release of melatonin (responsible for regulating your sleep)
AIRPLANE MODE . Leave the cell phone in another room or if you use it as an alarm, the night before set in airplane mode, so as not to be tempted to check the notifications for at least the first 30 minutes after waking up.
According to studies Review cell phone notifications (emails, instagram, whatsapp, etc) can cause stress, anxiety and get into the game of comparison (to see what is the rest of the world on instagram or facebook). Instead of immediately waking up and focusing on all external stimuli, connect with you and focus on the present moment. This may be the hardest practice of all, but believe me it's worth it.
GRATITUDE . Write or think of 3 things that you are grateful for today. If you want more challenge, every day write 3 new things for which you are grateful, different from the previous days. Gratitude is like a muscle that needs practice to develop and grow. Starting the day with gratitude connects you with a more positive state, which allows you to see the possibilities instead of the obstacles.
MEDITATION . If there is a practice that has changed my life exponentially, it is meditation. It brings me to the present moment, connects me with who I am and cleanses me of all the mental noise, trains my emotions and mind, which then influences the way I respond to the challenges in my day.
15-20 minutes each morning have a profound result in your day. Even if it costs you to commit to 15 minutes, only 5 minutes makes a big difference.
If you have never meditated before try this simple technique:
Sit comfortably, Close your eyes and focus on your breath: inhale through your nose for a count of 4, hold for a count of 5 and exhale through the nose for a count of 6. Repeat 4 times.
(If you want to learn more about meditation, stay tuned, very soon I will share a practice to start meditating)
MOVE . yoga, stretching, outdoor walk to sunbathe in the morning or walk your dog, Hiit or any other type of exercise. Whatever starts to pump blood to your heart and energize your body and mind at the beginning of your day. You will feel more active and happy.
MAKE YOUR BED . A task so simple that will make you feel that you had an achievement right at the start of your day, something as easy and simple as making your bed is something that you have total control in a sea of uncertainty.
Tim Ferris in his podcast (The Tim Ferri's show podcast) and book Tribe of mentors, has interviewed more than hundreds of successful people (in every sense of the word) and one of the most repeated habits among them, apart from meditation, is making the bed. Now this is even more important if you are one of those who work from home.
A DAILY GOAL. Take a few minutes before starting the day and think what is the most important task or goal to achieve today, that if you didn’t do anything else throughout the day it would have helped you move forward and feel proud of your day.
Being clear, takes away the pressure of making decisions during the day, which generates stress and anxiety for trying to do everything and end up doing nothing.
Practice daily habits that will help you feel more connected, start the day in a successful way to face whatever appears on the road. Remember the consistency is key, it doesn’t matter if you do one or all, while incorporating it as part of your daily routine.