Most certainly, it is possible to wake up feeling good about the day in terms of feeling refreshed, focused and ready to go and such feelings are an important sign of good mental health. But for so many, mornings are hurried and hectic which prepares the pace for the rest of the day. The good news is that small changes sunrise habits result in large changes in one’s energy levels. Here we can see how having a planned and well-executed morning schedule will enable you maintain good mental health throughout the day.
This stage has to be set the night before.
Making mornings feel less dreadful is all about preparation the night before. Take a few minutes before bed to get organized:
Get your clothes and any bags or items you will require the following day ready in the morning – this will save time when searching for outfits and items in a hurry.
Prepare the foods you’re going to eat for breakfast and lunch if you will be home once again. The easy choices approach that comes with having healthy food already prepared really work so well.
If you drink coffee prepare the coffee maker, that way all you will have to do is, switch it on.
Char a charge for your gadgets such as your phone, laptop, ear buds and any other charging device you will require.
It does help to look at the calendar for the next day to see what is coming up in order to be better prepared.
Just as we know that 10-15 minutes invested at nighttime transform things in the morning to become a lot more relaxed and easy going once the alarm goes off, we can spend 10-15 minutes in the morning preparing ourselves for the day ahead.
Wake Up a Little Earlier
That’s why it is possible to wake up in the morning and stay in bed as long as possible before having to get up. However, waking up 30-60 minutes earlier provides you with a very essential calming early morning minute or hour. That time should be utilized in activities that are good for your body and soul. Some of the additional margins in the morning help to avoid an anxious mood in which a person feels like they are scattered throughout the day.
Hydrate First Thing
Once you switch off your alarm blares, do not get out of bed to attend to any other business before you have taken a glass of water. Drinking water immediately you wake up reverses the conditions caused by dehydration during sleep thus improving energy, the brain, and mood gradually throughout the day. Another way to activate your body’s internal water intake system – put a pitcher of water or filled water bottle on your nightstand so you drink water as soon as you wake up.
Move Your Body
Also, getting active in the morning puts you in an automatically positive mood and makes you feel good. The movement also increases your energy and spirit level. It is not even required to put yourself through a rigorous session of exercises to get your brain warmed up, 5-10 minutes of yoga or walking or dancing will do the job. Choose positions that you like as you energize the body during wakeup periods.
Focus on Your Breath
At the beginning of the day we should take 5-10 minutes, sit down and focus on our breathing. Listen to every breath without attempting to regulate your own breaths, and you will. If anything comes into your mind just let the thoughts wash away and concentrate mainly on the breath. Leting itself is this short meditation that anchors you in the present moment helping to minimize the pressure. It also pre-designs your morning to be more laid-back and purposeful.
Eat a Nourishing Breakfast
Breakfast is essentially the use of certain foods in controlling behavior for the subsequent number of hours after waking. Your mood, focus, and energy should not dip, so make a good breakfast the first meal of the day. These should involve foods high in complex carbohydrates like whole grain bread, fruits or vegetables, some amount of protein and good fat. Some examples of healthy breakfast meals are: oatmeal complicated with nuts and fruits, a veggie omelet with whole grain bread or a dish of Greek yogurt blended with berries and a nut butter.
Listen to Uplifting Music
In the morning, choose songs that remind one of happiness and hope. Listening to singing alongs or dancing joys the brain to secrete happiness chemicals that improve on the mood of the individual. Optimistic music also aids in issues such as cognitive orientation flexibility and creativity. Create your own positive songs list or put on happy, motivating songs that are being broadcasted on radio or an application.
Count down three things you are particularly thankful for.
Starting each day positively also prepares you mentally as your attitude of gratitude makes your brain more sensitive to positive things. As a starting point for your day or your first or your second responsibility for the day, you want to write three simple things you are thankful for in your choice of writing instrument that is not a keyboard. Not only does this make you feel happier; it also makes you less self-focused and lets you feel more stable or rooted.
Do One Thing You Enjoy
Engage in an activity that makes you a little happy between task, a quick read of an inspiring quote, doing a hobby for 10mins, playing with your pet, having tea outside, a 5min chat with friend etc. You are more likely to cope with stress throughout the day if you begin your day with something that’s good for you.
Simplify Your Routine
Having structure and intentional habits in the morning is a good thing but if your morning is too scheduled and too full then you may find yourself experiencing stress to fit it all in daily. Reduce the everyday activities so that you carry out only the 4-5 that are most important for proper wellbeing of your body based on your needs. As in the list of to-dos, try to provide some degree of flexibility day to day and allow yourself and your life to bend if necessary.
If you have ever tried cooking before, you must have probably heard or read somewhere, it does not matter how you spill the water; what matters is how it boils.
Treat your morning routine just as you would any other plan that you’d be continuously refining in the future rather than being the ideal one. Try to find out which approaches or behaviors suit you most. Be aware of the effects that various practices wreck on your feel crisp and change them with a snap. And over time, you develop the lifestyle that is the healthiest for the brain. Simple changes such as taking daily steps to support wellness in the morning can go a long way towards creating those changes.
In her article Precisely how to Turn Your Mornings from a Calamity to a Calm, Elizabeth Scott notes that if wake up with positive routines, you’ll find that your mornings can be peaceful. A positive morning schedule helps to steer your mentality toward a positive state as well as to set the spirit of facing all challenges of the day with more openness, engagement and strength. One of the best times that anchor mental health is early morning when you have just woke up from bed.
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