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Your first few minutes after you wake up are great for clearing the cobwebs of sleep and keeping your brain focused on the day’s tasks. Like that You are preparing your mind and your body in those first few minutes is key to putting yourself in the right mindset to face the challenges and opportunities that lie ahead.
By starting your day in the best possible way, you can maximize your effectiveness, increase your positivity, and develop good habits that lead to success. The good news is that once we get into a routine, we tend to keep doing it out of habit. If you can keep an “Good morning routine“Of course you will always start with it.
It only takes you 10 minutes to do these morning activities and start off on the right foot each day.
1.Stay hydrated (1 minute)
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Even if your brain seems to be crying out for coffee as soon as you open your eyes, the mind and body really need something good and basic. Water works wonders for health and wellbeing. An adult body is made up of around 55 to 60 percent waterIt is therefore absolutely essential that you get enough to make sure that your mind and body are functioning properly. The first thing in the morning you will be a little dehydrated because you haven’t had anything to drink in eight hours.
Starting your day with a large glass of water can replace fluids lost in your sleep and help your body feel revitalized. Dehydration leaves you exhausted and depressed, but drinking a little water when you wake up removes toxins that build up in your system overnight and increases your metabolism. It also helps reduce heartburn and reflux symptoms.
Some people also say that drinking lemon water is great because the citrus fruits act as a detox and help maintain digestive health, not to mention giving your body a dose of vitamin C. Daily hydration is an excellent way to clear your mind and prepare for what’s next.
2. Do a breathing exercise (1-2 minutes)
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We hardly think about it to breathe. Our lungs do their thing and breathe in and out all day. So why spend a few minutes breathing each morning if it’s something our bodies do naturally?
Research has shown that changing our breathing pattern to 6 to 10 deep breaths per minute restores balance to our stress response system. It reduces anxiety and depression, increases energy levels and strengthens our immune system. Better still, it improves our mental focus.
The idea is that our mind and breath reflect each other. A calm mind leads to calm breathing. So when we learn to regulate our breathing, we can influence both our physical and emotional states. If you keep waking up feeling uncomfortable and light-headed, taking a few minutes to practice deep breathing can help you feel refreshed and full of energy.
Here is a simple breathing exercise. Start with a minute or two and work your way up to longer exercises.
- Lie on your back on a flat surface or in bed with your knees bent and head supported. You can use a pillow under your knees if you want.
- Place one hand on your chest and the other just under his rib cage so you can feel your diaphragm move as you breathe.
- Inhale slowly through your nose and draw the air deep into your lungs. You should feel your stomach rise.
- Tighten your abs and take a short break. Then exhale through pursed lips.
- Carefully remove all of the air from your lungs and align your navel towards your spine. Removes residual air from the lower part of your lungs.
- Take about six deep breaths.
3.Stretch and awaken your body (2-3 minutes)
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Stretching after sleeping will make you feel better immediately as your muscles wake up and function more efficiently. Stretching is a simple form of exercise that can help relieve muscle tension from the day before. Simple exercises first thing in the morning can help relieve muscle tension and joint stiffness, improve blood flow, and increase the overall flexibility of the body.
These simple stretches are a powerful way to give your mind a natural boost and awaken your central nervous system:
Stretching the lower back
- Sit on the edge of the bed with your feet on the floor
- Slowly bend down and bring your hands to your feet
- Arch your back
- Count to 10
Stretching neck mobility
- Keep your feet on the floor
- Slowly rotate your neck in a circle and touch your ears with your shoulders
- Turn right and left in each direction several times
- Stand next to your bed
- Cross your fingers
- Raise your hands over your head, palms facing up
- Raise your arms by straightening your chest
- Count to 10 and drop it
4. Thank you (3 minutes)
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If we take the time to be grateful for all we have, we will be happier people, with less fear, and with healthier relationships. Take a few minutes each morning to write down at least one thing that you are grateful for in your life.
This can be as simple as sleeping well or being thankful to spend time with friends and family. Or it could be something deeper like being in good health, having food in the refrigerator, and not worrying about starvation.
There are countless things in our life that we take for granted. Take a few minutes each morning to remind yourself how great it is, even in the darkest and darkest moments, the positivity switch in your brain will flip instantly. This increases your sense of connection with other people, your joy and satisfaction, while decreasing your stress and anxiety at the same time.
If you need help getting started, here is a three-minute journal that summarizes a daily gratitude sheet. This simple exercise will make your mind feel clear, fresh, and ready to face the day.
5. Visualize your daily success (1-2 minutes)
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This last step can be done quickly, but it is key to moving forward with your day with confidence. Take a minute or two to imagine the journey ahead and all the things big and small that you need to get done.
Imagine how you will accomplish your main goals by reviewing these events in your head. Imagine the work you need to do: the meetings or the important phone calls that you have on your agenda. Imagine at a glance how to deal with any difficult situation with grace and sensitivity, and imagine how to carry out your projects efficiently and competently. Imagine being focused and productive, completing your to-do list and taking care of whatever might come up.
Spending a few minutes in the morning visualizing what you want to achieve today and in the long term will give you a plan to follow in order to achieve those goals in real life. Things may not always go the way you imagined, but at least you have a mental map of where you want to go and how you want to deal with different situations.
Take your time on this 10 minute morning routine and you will be ready to step into action and keep yourself busy with whatever you need to do.