Mornings can be difficult. Many people wake up and immediately feel overwhelmed about what they should try and accomplish, things they mustn’t forget to do, even experiencing a sense of dread about the day ahead. Commonly known as that ‘Monday morning’ feeling, some may feel this on a day-to-day basis. In this article I’m going to share 5 things that you can easily implement into your life to make mornings more enjoyable, giving you a great start to the day.
1) Act on your goals
When you first wake up in the morning, you may have immediate goals for that day that fill your mind. Just as quickly as the thoughts appear, you allow them to disappear without ever taking action towards them. Maybe you wish you were starting the day in a new job? Perhaps you think that you should be getting up to go for a jog or take an exercise class? As your mind moves to a fully awakened state, those thoughts often get side-lined for the day. Mel Robbins, a great motivational speaker shared a concept that can help you listen to your instinct or desire and then act on your goals. It’s called The 5 Second Rule. The thinking behind it is that If you have an instinct to act on a goal, you must physically move within 5 seconds or your brain will remove the instinct. When you feel yourself hesitate before doing something that you know you should do, count 5-4-3-2-1-GO and move towards action. The counting will focus you on the goal or commitment and distract you from any doubts, thoughts, and excuses in your mind. As soon as you reach “1” – push yourself to move. You can read more about The 5 second rule here.
2) Good habits at bedtime
If you’re a parent, you’ll know the struggles of dealing with a child who hasn’t had enough sleep the night before. They are harder to reason with, prone to distraction and don’t have their usual spark and energy. Well, the same is true of adults. Sleep can be under-rated, but it is one of the most important factors to living a healthy lifestyle. The NHS report that one in 3 of us suffers from sleep deprivation, with regular poor sleep putting you at risk of serious medical conditions. A solid night’s sleep is essential for a long and healthy life. If you can get to bed earlier and allow yourself to wake-up naturally, you will feel much more refreshed in the morning. If you find it hard to nod off to sleep at a reasonable time, I recommend implementing a night-time routine that you follow every night. The very act of repeating this every night impacts your cognitive thinking and your brain will start to prepare your body for rest, making falling asleep much easier. If you’d like to read more about ways to aid more restful sleep, you can find one of my articles here.
3) Prepare your breakfast the night before
With so many people rushing around in the mornings to get out the door on time, breakfast often takes a back seat or can be a grab-and-go unhealthy option. Giving yourself the treat of a nutritional breakfast is a great way to give your body a boost of vitamins and stop you feeling sluggish. “The body uses a lot of energy stores for growth and repair through the night,” explains dietician Sarah Elder. “Eating a balanced breakfast helps to up our energy, as well as protein and calcium used throughout the night.” If you find it challenging to find time in the morning to make a tasty and nutritional breakfast, then prepare it the night before so that you have something to look forward to when you wake up.
4) Visualisation and intention setting
Some of the most successful and motivated people in the world have all spoken about their use of intention setting and visualisation to help manifest their dreams and goals. If it’s good enough for Oprah Winfrey and Will Smith, then it’s definitely good enough for us! Visualisation can take place at any time of the day, but first thing in the morning is a really great way to set a positive, can-do mindset for the day. Before you get out of bed, spend 5-10 minutes with your eyes closed, visualising the day that you want to have. This is a lovely opportunity to hit that snooze button and have some valuable ‘you’ time! Think about all the positive things you are going to achieve, see yourself having an enjoyable day. With practice, this visualisation technique will start to impact on your subconscious mind, shifting your mindset and helping you to deal with any challenges in a more positive way. Once you’ve visualised your day and the way you want it to be, set yourself some intentions. Intentions are promises you make to yourself to help manifest your visualisation into reality. So, if your visualisation was to have a really successful meeting at work, your intentions could be to prepare in advance for the meeting, make notes on the points you want to raise and to go into the meeting with a positive mindset, and in effect, to ultimately have that successful meeting.
5) Positive self-talk
Self-talk is the internal dialogue that runs through your mind. Influenced by your subconscious mind. Your self-talk reveals your inner-most thoughts, fears, beliefs and goals. Positive self-talk can be used to enhance your overall well-being and performance, with research showing that athletes use it to influence their endurance and results. Now, you may not be thinking of running a marathon, but we can use positive self-talk in any situation to help us think differently and solve problems, growing our confidence and belief mind-set. To help you start the day off in the right way, you can intentionally fill your mind with positive self-talk. If you find your mind is drifting towards negative thoughts, counteract that thought with something positive. So, if you had a task at work that you really didn’t want to do and your mind is filled with dread, you could balance this thought with, ‘when it’s done, I’ll feel a sense of accomplishment.’ It can take a bit of practice, but over time can be a great way to overcome limiting beliefs and transform the way you view the challenges that you face.
If you’d like to take positive steps to achieve your goals or you need help with overcoming limiting beliefs, please contact me.