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“Morning is never good” is a very apt expression, because for most of us the beginning of the day is in a hurry and fuss (with the exception of vacations and weekends). Only a few are able to calmly assemble and at the same time do everything. How do they do it? Psychologists say that these people follow healthy habits every day, which allows them not only to streamline their lifestyle, but also to strengthen psychological stability.
Numerous studies show that the morning sets the rhythm for the whole day, and the same routine increases efficiency, since less mental and volitional effort is expended. So, according to a recent study of the psychology of habits, people experiencing stress are often characterized by automatic behavior. Therefore, the formation of good habits helps to maintain physical, emotional and mental health in difficult situations.
When planning morning activities, it is important to clearly understand how much time they take. If you’re not getting anything done, identify your weaknesses and major annoyances: it’s much better than trying to cram countless tasks into a small time window. Then think about what healthy habits you should adopt. For example, if you always have no time to have breakfast, you can cook food in the evening so that there is always something to eat.
The need to run somewhere before dawn does not mean at all that we must rush catastrophically. For example, early risers and those who have trained themselves to rise an hour earlier always have time for morning rituals.
An extra hour in the morning gives a lot, the main thing is to find a way that will allow you to stay alert and full of energy all day. For some, it can be physical activity: walking, jogging, fitness or yoga. Someone is closer to meditation, unhurried planning of the day or cooking.
11 good morning rules
Morning rituals are very different. Everyone is different, and what works for one person may not work for another. However, there are a few basic principles that help maintain mental health.
1. Prepare
Most likely, you have already heard that a good morning begins in the evening. Think about what to do before bed so as not to disturb the morning serenity. Prepare everything you need: food, water for coffee, clothes. Check if the keys, bag, phone are in place, especially if you leave the house early – this will save you from stress and chaos.
Go to bed at the same time: a good night’s rest depends on this rule of sleep hygiene. Quality sleep reduces the risk of disorders such as anxiety and psychosis, while lack of sleep contributes to their development. Remember that the morning ritual will only help improve mental health if you get a good night’s sleep.
2. Let the light in
Bright light gives a feeling of cheerfulness. To banish morning sluggishness, turn on a lamp or open your curtains and let in the sun for the first 5-10 minutes after waking up.
It’s no secret that the lack of daylight in the autumn-winter period is depressing. The farther from the equator, the higher the percentage of seasonal depression, and drowsiness plays a key role in the development of this condition. It has been proven that those who have to get up before sunrise benefit from the blue light emitted by LED lamps. Turn on the right lighting, it will help “shake off” the remnants of sleep.
3. Make the bed
It only takes a couple of minutes, but many people shirk this activity. If you don’t already make your bed every morning, now is the time to start. Surveys have shown that this habit improves sleep and generally improves mood. In addition, some experts claim that this simple action boosts self-esteem: we get a sense of order and self-reliance, which sets the mood for the whole day.
4. Replenish fluids
Dehydration has been found to impair cognitive abilities. In addition, the lack of water in the body causes fatigue, irritability and confusion. Since many of us wake up with a slight feeling of thirst, it is important to replenish the fluid lost during the night in the morning to cheer up and clear the mind.
While proper hydration alone will not cure depression or anxiety, chronic dehydration will only exacerbate these problems. Drinking water in the morning is a great way to energize and restore peace of mind.
5. Have breakfast
Psychotherapist Nicole Urdang recommends never deny yourself a morning meal. “If you have a snack an hour after waking up, blood sugar levels rise, which prevents nervousness,” she explains. – You’ve been starving all night. Eat something tasty – it will not only cheer you up, but also energize you. Don’t underestimate the power of a balanced level of glucose in the body throughout the day: it regulates our activity.”
Nicole’s opinion is confirmed by many colleagues. A study published in the International Journal of Diet and Nutrition found no overt signs of depression in those who ate breakfast daily, in contrast to the control group, who ate breakfast only occasionally. Another study has found a link between regular breakfast and low levels of cortisol (the stress hormone).
In addition, experts insist that breakfast is not just the most important meal of the day. No less important is what it consists of. Have a healthy breakfast: choose foods that contain complex carbohydrates, proteins, and healthy fats. So, nuts, yogurt and eggs help reduce anxiety.
6. Keep a gratitude journal
Gratitude makes us happier, strengthens relationships, and makes us feel better. A recent experiment showed that even a few minutes a day of gratitude can help overcome psychological problems.
To start the day with positive thoughts, write down three things you are grateful for. Even if no one knows about your list, the constant practice of gratitude still yields positive results.
7. Motivate yourself
It has been found that motivation helps to overcome drowsiness and experience a surge of energy. When nothing inspires, getting out of bed is difficult. If every morning you persuade yourself to get up and start living, think about how to dilute the monotony. What will bring back the joy and desire to jump out of bed? It can be any action: walking the dog, a new kind of coffee that you dreamed of trying, as long as it brings pleasure.
Depressed people may experience diurnal mood swings, particularly depression in the morning. Very often, this symptom makes getting up a daunting task. If you suspect that the decline in motivation is caused by depression, you should consult a psychologist.
8. Reduce the impact of technology
On the one hand, technology makes our life easier, on the other hand, using a smartphone can turn into an obsessive habit that destroys psychological balance. Scientists have found that the so-called smartphone addiction provokes increased anxiety and depression.
Stop reaching for your phone as soon as you open your eyes, or at least reduce your social media time. So you will return the clarity of thought and a sense of purpose, destroyed by news, political events and other people’s tragedies that cause a feeling of hopelessness.
9. Meditate
Morning meditation not only helps you focus on important tasks and increase productivity, but also has a positive effect on mental health. It has been proven that 15 minutes of meditation restores the body’s resources no worse than a day of vacation. In addition, meditation relieves stress, eliminates attacks of melancholy and inexplicable fear, and even soothes pain.
Try to meditate for 5-15 minutes every morning. Find a quiet place, make yourself comfortable, set a timer, and get started. One of the easiest ways is to close your eyes and focus on your breathing.
10. Plan
Scheduled at the beginning of the day helps to understand the upcoming load, allocate time and achieve goals. Sometimes there are so many urgent matters that we are simply unable to keep them in our heads and, in addition, we are constantly nervous, as if not to forget anything. Take a couple of minutes to plan and you won’t have to worry about missing something.
The list gets rid of chaos, structures the day and strengthens memory. Start with the most important tasks. Keep your plan short and realistic: don’t include anything superfluous and minor, and don’t allow negative internal dialogues.
11. Keep physical activity
For those whose schedule is very busy, it is especially recommended to actively move in order to maintain a busy rhythm. Scientists have repeatedly confirmed that physical activity has a positive effect on mood and helps to cope with neurotic disorders. Morning runs are great, but not necessary. If time is running out, a couple of stretching exercises and vigorous jumping will be enough to increase blood circulation.
Sports activities cause a surge of endorphins, which reduce the level of stress and anxiety, and this provides the composure that is so necessary in the morning.
By and large, it doesn’t really matter how much free time you have in the morning: a couple of minutes or a couple of hours. Once and for all, the routine helps to maintain peace of mind for the whole day.