For some people, the morning is the best part of the day. Already at five in the morning they cheerfully get out of bed, go for a run, do exercises, prepare a smoothie, manage to read 20 pages of a book and go to the office in high spirits. For others, waking hours are torture and constant bargaining with themselves. They wake up exhausted and tired, constantly switch the alarm clock, and cannot get out of bed until the last minute. The main thing is to exclude chronic fatigue if you belong to the second type of people.
We tell you how to distinguish one from the other, and also start the day cheerfully and swing faster than usual.
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Keep a sleep schedule
A hackneyed truth that is important to mention. The biological clock is extremely important for the body, and you will feel completely different if you go to bed at 10 pm and wake up at 6 am, or fall asleep at 4 am and wake up at 12 pm. In both cases, you sleep for 8 hours, but in the first, the body, brain and organism as a whole rest, and in the second, only the body.
Try to go to bed and wake up at the same time - it doesn’t matter whether it’s weekdays or weekends. A properly tuned circadian rhythm, or biological clock, affects how you get up in the morning and how you feel throughout the day.
Other tricks and tricks
Pull your earlobes down . If you briefly massage your earlobes in this way, you will be able to get rid of drowsiness.
Run your tongue across the roof of your mouth . It’s not very pleasant, and it’s also particularly ticklish, right? But the signal from the nerve endings reaches the brain almost immediately and promotes concentration.
Give your neck a massage . Pay special attention to the top, pressing with your fingers where the neck meets the head.
Do a short session of breathing exercises . 5 minutes will be enough. You can start with the simplest exercise: concentrate on your breathing, breathe deeply, mentally counting to four as you inhale and exhale. This practice will fill your circulatory system with oxygen and invigorate you.
Use aromatherapy . Many essential oils stimulate brain function, making you feel more energetic. These include: citrus fruits, bergamot, cinnamon, cloves, cypress, eucalyptus, fir, ginger, pine, rosemary, basil.
Turn on the light . When you have work to do, never sit in the dark. The brighter the light, the more active your brain is.
Listen to high tempo music . If this doesn't distract you, make a special playlist with catchy songs and listen to it every time you want to cheer yourself up.
Laugh . A surge of positive emotions energizes you, so after watching a video with funny animals, you will relax for a while and restore your balance of power a little.
Motivate yourself . We have written repeatedly about various ways of self-motivation.
Change your socks . Frankly speaking, the trick is strange, but it works. And if you change your socks to fresh ones in the middle of the working day, a surge of energy is guaranteed.
Create conditions for quality sleep
If possible, buy a comfortable mattress and pillow that won't cause back or neck pain and won't leave you feeling groggy. Buy a sleep mask and earplugs, cover the windows with dark curtains that do not allow light to pass through, exclude any lighting, even that which seems insignificant. It is also advisable to ventilate the room, monitor the optimal temperature and humidity in the bedroom: the normal level is considered to be 30-60%.
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Distinctive characteristics of an energetic person
In general, the word “energy” is of Greek origin and means “activity”. In accordance with this, an energetic person can be recognized by the following signs:
- Energetic people are able to maintain a high level of vitality, are efficient, active, determined and persistent in achieving their goals. Such qualities are characteristic of people as a constant, and not the activation of the “ON” button in the necessary situation. Although it must be recognized that energy flows are wave-like, even the most active person can be in a state of decline.
- Energetic people have an excellent ability to infect others with their cheerfulness and enthusiasm. Therefore, surrounding yourself with such a society, it is much easier to realize your plans, desires and ideas. And this once again confirms that everything is in our heads: both problems and joy from incredible opportunities. After all, energy at the physiological level is a direct consequence of the emotional state.
- They usually understand themselves and do what they love. Moving within a vicious circle of fatigue and emotional exhaustion, a person apathetically remains in a state of depression. And those who have found a business that ignites from the inside are interested in the result and are inquisitive. Feeling excitement and adrenaline, they sparkle with energy. Such internal motivation quietly makes a person passionate, brings a feeling of drive and inspiration from what is happening.
- Energetic people are very charismatic and attractive, so they quite easily become leaders and lead the masses. Captivating with their ideas and with a well-assembled team, they are able to move mountains.
Choose the right alarm clock
One option is to buy an alarm clock. Half an hour before the set time, the lamp on the device turns on, the intensity of which constantly increases. This has a gentle effect on the sleep hormone, melatonin, which helps you wake up easier.
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You can buy a sleep tracker for your wrist or download an app for your phone that monitors your sleep phase and cycle and wakes you up when you're ready to wake up. Alternatively, turn on the volume fade-in feature on your phone so that the alarm goes off gradually.
Read good books
A good book automatically gets you thinking about what you need to work on. She doesn’t just tell you some facts, but little by little she changes your thinking. Just as a good song can evoke a certain emotion, a good book can energize you. Audiobooks are best for this because you can play them while you're on the go or busy with other things.
Challenge: Always have a book handy that motivates you to achieve your goals.
Plan something cool
Get inspired and find the motivation that will make you want to start your day and get out of bed faster. Don't look for something supernatural: promise yourself something personal that you want.
Buy a ticket to a morning movie show, take a walk in a deserted city center, sign up for a swimming pool, sit on the embankment, prepare dessert or cheesecakes with your favorite topping, have breakfast in a cool coffee shop or in the fresh air, have a picnic, try a new recipe with avocado.
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Sell yourself your own goals
Many people believe two contradictory things at the same time: that marketers can convince them to do a lot of things that they would not do on their own, but at the same time they cannot change their own motivation to do what they need to do.
This is wrong. You need to sell yourself on your own goals. It all starts with packaging. The way you frame your goals and projects has a huge impact on your motivation. Compare two expressions: “a thing I must do” and “an exciting, interesting task.” Do you feel the difference?
The next step is to remind yourself of what inspires you. Remember why you got started and what you wanted to achieve. The client must visualize his desire in order to make a purchase, and good marketers help him with this. And you need to visualize what you want to achieve so that you have the energy to do it.
Challenge: Spend 10 minutes a day thinking about where your actions today are helping you move.
Eliminate chronic fatigue
Constant fatigue, desire to sleep and fatigue during the day can signal a lack of important vitamins in the body. Cases where there is a lack of a specific vitamin are rare. Usually there is a shortage of a whole group of nutrients. When the body receives fewer vitamins than needed, this affects the reduced number of red blood cells, which can cause anemia, which is characterized by loss of strength and depression.
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Do not self-medicate based on information on the Internet: vitamin deficiency is determined only by blood tests. Contact your endocrinologist to receive recommendations on the diagnosis, treatment and prevention of nutritional deficiencies and to determine a further treatment plan.
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Make a plan for the next day in the evening
Energy levels often depend on how we start the day. If you get down to business right away, you will overcome procrastination and do good work. If you start slowly, all your time and energy will be spent on unproductive things.
To avoid this, you need to have a clear idea of how the day will go. Especially the morning. And for this you need to make plans in the evening. Visualize your intentions and write them down so you can act automatically in the morning.
Challenge: Before you go to bed, visualize and write down a plan for tomorrow.
How to become more energetic?
You can learn to manage your energy levels. To do this, you need to understand where it comes from and what fills you. I will talk about the main factors influencing energy.
Early to bed and early to wake up
Lack of sleep leads to lack of energy. Annalsof Internal Medicine published studies confirming the effect of the habit of going to bed late on slowing metabolism, hormonal imbalances, the progression of the aging process and loss of speed of thinking. Based on this, we will formulate the first way to recharge - this is to bring your bedtime as close as possible to sunset, before doing relaxation exercises. The last meal should take place no later than 2 hours before bedtime and include fruits, vegetables and other light foods.
Thanks to this simple scheme, it will be easy to get ready for exercise and a little meditation in the morning. This will also give you strength. Moreover, waking up early after quality sleep will not be a problem. But everyone knows that replenishing energy reserves at dawn is a nice and easy thing to do. Hence the popular saying: “He who gets up early, God gives to him.”
If you find it difficult to get up early, then read Hal Elrod's book “Morning Magic.”
Proper nutrition
An equally effective and long-term method is drinking and natural healthy food. Instead of chocolate, choose nuts and dried fruits.
Zombified by commercials, people are convinced that they need an energy drink to replenish their energy levels. Everything seems logical. But it’s very short-sighted. The immediate effect does not bring much benefit, and subsequently only aggravates the situation. It’s almost the same story with coffee: it instantly invigorates, but caffeine has a cumulative effect, which over time turns into a depressed state.
Therefore, review your diet and eat a balanced diet, eating only natural, healthy foods.
Physical exercise
Constantly working on your body can double your energy level and motivation to move forward. You can choose your favorite sport, go to the gym or do exercises in the morning.
Daily routine and planning
A person who lives according to a set daily routine is more active, since the body does not waste energy on uncertainty. Those who do not adhere to the regime are, in a sense, energy impotent. Therefore, I advise you to plan yours every day.
Favourite buisness
A great way to always be on the rise is to do what you love. It will energize you every day and get rid of the hated work forever. I wrote in a separate article how to find your calling. And you definitely need to be able to thank and praise yourself for your efforts. This must be done in a timely manner, without postponing it indefinitely, when “I definitely deserve it.” An organism is a small universe; it also has its own laws.
Helping others
Gratitude from others is incredibly nourishing. Help others selflessly. This help can be anything, for example:
- send your parents on a trip at your own expense;
- help with advice and support to a newcomer in your field of activity;
- give your significant other a massage;
- Give the kids in the yard a new soccer ball.
This list can be continued endlessly. One thing is important: life smiles on such people and is very favorable to them. This is an exchange in excess - always give a little more than you take.
Beautiful things
And surround yourself with pleasant things. External aesthetics have an incredible impact on your mood. What does your diary, apartment, workplace look like?
Personal growth
Sometimes the issue of energy source becomes not only acute, but also incredibly important. Personal growth makes you reconsider your values and makes you reluctant to go with the flow and walk on a permanent rut. Such solutions require large energy costs. Drastic measures are needed. This could be a change of environment and even place of residence. Changing the external environment will be a powerful impetus for change. And when new opportunities open up, the energy just rushes!
How to fill yourself with energy (video)
From the video you will get some more useful recommendations from me on how to become an energetic person.
If you feel that increased anxiety is depriving you of mental strength, work to reduce your psychological stress. Learn to say “no” to unnecessary things. Increase your self-esteem. Surround yourself with like-minded people. Group energy can work wonders and lead to incredible results. Attentive attitude towards yourself, the ability to hear yourself will maintain vitality at the proper level.
Good morning habits will help you wake up refreshed.
As I already said, it takes time to learn to sleep soundly, wake up alert and rested and in a good mood. Even if you follow all the recommendations now, you will see the result in about a week. You will need a little patience, but believe me, it's worth it. Perhaps you will be able to maintain the habit of waking up correctly for the rest of your life, and this will make it much easier.
If you don’t work on yourself, then the morning “slides” into approximately one scenario:
What a morning shouldn't be like
- nothing is ready in the evening, all things are postponed until tomorrow;
— waking up in the morning is difficult, you have to get up as late as possible, desperately trying to get enough sleep and tormenting the body with changes in sleep-wake modes;
- everything is done in a hurry, there is no time for breakfast, you have to eat whatever you can on the run;
- you have to spend time choosing clothes and preparing and ironing them;
- you have to get to work in a hurry, there is no talk of a good mood;
If one or more of these points are regularly repeated for you, then don’t worry - you have the power to change everything. Let's look at what the morning and evening should be like the day before so that you can wake up alert and rested:
What a morning should be like
— prepare as much as possible in the evening: think through your clothes, check their condition, iron them if necessary;
- think over a healthy breakfast in the evening, make sure you have everything you need to prepare; get ready to wake up at a strictly defined time so that you can get everything done in the morning;
— get up at the first ring of the alarm clock with a comfortable time reserve, keep only pleasant thoughts in your head;
— do light morning exercises accompanied by pleasant music;
- prepare a healthy and nutritious breakfast, don’t forget anything, leave with plenty of time;
It’s not as difficult as it seems, but if you want it, such a morning becomes familiar and you have much more strength, the desire to sleep disappears, there are fewer late days for work and less stress.
As for the preparations in the evening, we’ve sorted it out and are moving on.
