According to psychologists
3 morning habits that will make you happier and more productive
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A morning routine is easy to integrate into everyday life – if we consider the following three practices that psychologists recommend.
A morning routine is essential to a successful life. We hear that over and over again. In fact, the benefits of a morning routine (e.g., in the form of a short meditation) are scientifically proven. Much research has shown that a consistent morning routine can reduce stress, increase energy levels, and improve productivity at work. But that doesn’t mean that from now on we have to get up at four in the morning to do our workout and then do an hour-long meditation.
What does a healthy morning routine look like?
We often hear the word “morning routine” and then want to hit the snooze button on our alarm clock ten times. Because a morning routine, as it is often presented to us on social media, often looks less like a healthy start to the day and more like work, stress and little sleep. How is this supposed to boost our energy levels, reduce stress and increase productivity? This much is certain: Hours of workouts and green smoothies are by no means the be-all and end-all of a fulfilling morning routine.
Match your morning routine to your personal life situation
It makes sense that a single person who doesn’t have to worry about school lunches, childcare and tantrums in the early morning can claim more time for themselves. But even for single people it is not always easy to reconcile a 40-hour week, the household and all other to-dos with enough me-time in the morning. Therefore, it helps everyone to establish a morning routine that fits perfectly into their everyday life. It doesn’t have to be a particularly time-consuming ritual, as is often assumed. It is often the tiny changes that can make a big difference.
Morning routine: These 3 practices are recommended by psychologists
1. Set a goal for the day
Take a few minutes to sit in stillness (you can even do it from bed!), take a few deep breaths, and choose a single word or phrase that you want to be your goal for the day. For example, this could be a phrase like, “I want to feel confident today” when an important presentation or date is coming up. But it can also be a simple phrase like “let go” if you’re currently having a hard time distinguishing yourself. Listen to yourself and find out what you need right now. Setting an intention each morning can help you better align your actions with your valuesto focus on your priorities and look forward to the day ahead.
2. Choose an offline ritual
What’s the first thing you do in the morning after waking up? In most cases it is certainly the use of the smartphone. If negative news awaits us there in the early morning, the mood has changed completely. It’s better to look for a little offline activity that lets you settle into the new day. You might write a few sentences in your journal to gauge your mood. Maybe it’s ten short but effective minutes of yoga, or a quick walk in the yard, on the balcony, or around the block. Maybe you just decide to enjoy your cup of coffee or tea consciously and without hectic. Whatever you choose – it will be yours sustainable energy gifts to help you navigate the day and deal with negativity and stress in a grounded manner.
3. Make fun
fun in the morning? Sounds rather impossible when the alarm clock rings at six o’clock from our deep sleep. However, it works wonders and is not as absurd as it sounds. Laughing in the morning increases endorphins and sets a positive mood for the day. For example, you can listen to your favorite song and dance through your apartment for three minutes, or you can recall a funny experience with your friends that still puts a smile on your face. Self-care in the form of fun is often forgotten, but it’s just as important as anything else we do to treat ourselves well.
Sources used: pubmed.ncbi.nlm.nih.gov, cnbc.com