Even after a sleepless night: how to start the day as productively as possible and increase your motivation

Almost all of us like to take an extra hour's nap, scold the alarm clock, and are reluctant to leave our cozy bed. And if you have to wake up, get ready and go somewhere, it's better to do it with a positive attitude.

However, there are certain methods, both active and passive, internal and emotional. Be sure to pay attention to them and try to apply them. We warn you: it may not be easy at first, but in a few days (a week or two at most) you will get used to it and start to really enjoy your new morning rituals. Suspilne writes about it.

Preparation in the evening

To increase your efficiency in the morning, start preparing in the evening to avoid unnecessary fuss. Make sure you have breakfast foods available, choose your clothes in advance so you don't have to waste time looking in the mirror when you're sleepy.

Refuse electronic devices 2 hours before bedtime - the cold light of screens interferes with the production of melatonin, which can disrupt the sleep cycle. The later in the morning you pick up your phone, the better for your well-being. Immediately checking the news or mail after waking up will only distract you - there is unlikely to be anything urgent that can't wait until the office or at least until you get to the bus.

Instead, we recommend cleaning your home in the evening. Oddly enough, the less clutter in the rooms, the clearer your head. An organized mind needs an organized space. After cleaning the room, you will notice how much calmer and more welcoming the energy of the space has become.

Wake up early

Do you also set your alarm for 7 a.m. and then constantly postpone it for 15 minutes to get up around 8? After that, all you have to do is brush your teeth in a hurry, grab something on the go, and take a sip of too-hot coffee.

Studies show that early risers are faster at getting things done in the morning. Scientists attribute this to the fact that larks are less nervous in the morning. An extra hour of sleep that is constantly interrupted by the alarm clock will not add to your vigor. But if you get up at the first bell, you will have much more time to wake up and get ready. This will save you from morning stress, hasty preparations, and delays, and most importantly, there will be enough time for all those pleasant activities that we will talk about later.

Waking up to natural light

If your windows face the sunny side and your bed is located near a window, you're in luck. It's better to leave the alarm on, just in case. But the appeal of falling asleep in the dark, without a TV show in the background, and waking up to natural light normalizes sleep cycles, gives you energy, and helps you get a good night's sleep and wake up easier in the morning. It also helps people who suffer from insomnia.

A glass of water first and foremost

According to Hal Elrod, author of the bestselling book The Wonderful Morning, after six to eight hours without water, your body is dehydrated, which causes fatigue. Take a glass of water (you can pour it in the evening so that it's next to your bed in the morning) and drink it as soon as possible.

The purpose of this action is to replenish the fluid lost by the body during sleep. It will also help you wake up faster and feel a surge of energy.

Have a positive attitude

To make your day go well, you need to set yourself up for an optimistic mood in the morning. You have to somehow motivate yourself to work, achieve and win! This will make it easier to perceive life's difficulties, even if they consist of the need to exercise, communicate with your boss, or instill a new good habit. Think about what makes you happy. Positive thoughts generate positive emotions. This is a common truth, but it really works.

Enjoyable music

We've already written about the positive effects of classical music on humans, but any genre is suitable for a productive morning. It invigorates and relaxes at the same time, evokes pleasant emotions, and makes some people move to the rhythm, turning morning meetings into a kind of dance.

It is advisable to avoid anything gloomy, aggressive, or sad (but if this is your style and your favorite death metal brings you joy, you're welcome).

Physical activity and water procedures

Exercise is the key to good health. You don't have to go for a run or to the sports field (although it would be nice), but spending 15-20 minutes exercising is a must for starting a productive day. Jumping rope, warm-ups, push-ups, abdominal exercises, jogging, and much more. You can create an individual exercise program and follow it every morning.

Another useful element of physical activity is water procedures. Even the ancient samurai practiced the ritual of "misogi" every morning and doused themselves with cold water. You can limit yourself to a contrast shower, but without excessive violence to yourself.

First, wash at normal temperature. Then 30 seconds under cold water, 30 seconds under hot water, and 30 seconds under cold water again. At first, this may cause a little stress (who wants to go from a warm bed to a cold shower?), but over time, you will feel a surge of energy. Studies show that such hydrotherapy has a positive effect on health: it reduces stress, strengthens the immune system, the body burns fat better and fights depression more effectively.

A nutritious breakfast

Breakfast is considered the most important meal of the day because it replenishes glucose (your body's source of energy, which comes from carbohydrates) and provides the body with essential nutrients.

If you skip breakfast, you risk reducing your mental performance, short-term memory, and dooming yourself to feeling unwell throughout the day. Even high-fiber oatmeal reduces fatigue and gives you energy. In addition, a healthy breakfast reduces the risk of a number of diseases and health problems. After the meal, be sure to wash the dirty dishes - this is a household analog of meditation. Think about something while you're doing the dishes and be happy to return to a clean house in the evening.

Reading or keeping a diary

Reading helps the brain wake up and get ready for work, improves memory, verbal skills, and analytical thinking. A book can give you new ideas and inspire creative solutions. It's unlikely that you'll be able to handle something serious in the morning, but light, interesting literature will do just fine.

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We've repeatedly talked about the benefits (and even the necessity) of keeping a diary - it's useful for both time management and psychological well-being. Writing by hand, avoiding gadgets (as we advised earlier) is the most useful substitute for morning social media hanging out. Write down your plans for the day, what dream you had, and jot down some ideas so you don't forget them later.

This is also an additional opportunity to relax before leaving the house. Stop, take a breath, and collect yourself emotionally. Without physical relaxation, stress and anxiety arise inside us, which has the most negative impact on productivity. We hope this simple instruction will make you a little happier, help you cope with morning drowsiness, and leave the house with a smile.

As a reminder, we wrote that scientists have found that a large-scale solar storm "gave" the Earth a new radiation ring.

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