You’ve probably heard about the benefits of having a “morning ritual”, but you may be unsure what it is. A morning ritual is essentially your morning routine. The things you do right after you wake up each morning.
While we all technically have a morning routine, I think of a “morning ritual” as being a scheduled morning that is mindful and thought out. A morning that doesn’t just roll with the punches, but that is actively planned.
Having a planned out morning helps you to be more productive by eliminating distractions and allowing you to focus on the day ahead. It puts you in a position to hit the ground with your feet running every morning.
In short, it supercharges your productivity.
So how can you take control of your morning? Here are 5 keys:
1. Recognize That A Productive Morning Starts The Night Before
A successful morning starts with planning the night before. Planning the night before can be as simple as setting out clothes for the next day, prepping your coffee maker, or making a list of goals that you want to accomplish for the day ahead.
Decide the night before when you’ll get up, then make it happen. As simple as these things may sound, they can be a game changer for your daily productivity and go a long way towards helping you optimize your brain health.
When you wake, your slightly groggy brain will want to follow the path of least resistance. Help your brain out by removing decision-making. Studies have shown that our brains get “decision fatigue”, that is, the more decisions we have to make, the more tired our brain gets. It makes sense then to remove the amount of decisions that you have to make early on in the morning.
An example of this would be having the same (or a similar) breakfast every morning. Instead of having to decide every morning what you want to eat, you’ll know exactly what you are having - and hopefully that includes a cup of coffee (which, by the way, is the healthiest energy drink out there).
You don’t have to remove all variety (it IS the spice of life after all), but having a straightforward routine can help you increase productivity and retain vital brain juice. Make the path of least resistance a productive path.
So much of modern life can be reactionary. We see news stories that set us off, or we see a work email that gets our mental gears grinding within minutes of waking. All this leads to lack of focus and strips us of our peace.
My suggestion is that you isolate yourself from media in the morning. Don’t check the news right away. Don’t go scrolling through Facebook and Instagram.
Take some time to think about the day ahead. Plan what it is that you want to accomplish. Breathe. You know that old quote about being a “human BEing, not a human DOing”? There’s a lot of wisdom in it.
Slow down. Plan an attack on your day, don’t let your day attack you.
4. Get In Some Fitness
This may not be the most well received or popular advice, but make it a goal to be active within the first hour of your day. After all, morning may be the best time of day to workout. Do some pushups or burpees to help wake up your body. Stretch your muscles. Go for a quick jog.
One of the best ways to turn your system “on” is to get your body moving. For more workout tips, check out our in-depth article on how to exercise.
Another thing you can do is to get some sunlight on your skin. Your body has an internal clock called your “circadian rhythm”, this regulates your energy levels and how your body functions throughout the day.
Sunshine early on in your morning helps to wake up your body and get you going. So throw open the curtains once you wake up, or go outside and have brain boosting coffee on your deck. Make it a goal to see the sun as early as possible.
5. Start Small
Begin with making small teaks, and adjust from there. Whether it’s productive or not, your body currently has a morning routine. Changing your routine to something more productive can be tricky. So start small.
As an example, you could begin by pre-determining the time you want to wake up and spend a week focusing on being up at that time. Even if your body feels super groggy and unproductive, stick with getting up at that time.
Eventually you will get used to waking up at that time, you can then add in something new, like stretching or prayer. Slowly build out your routine. Add what is beneficial and remove what is unnecessary. Replace old habits with new, better habits.
Go out there and makes the changes! Comment below any changes that you plan to make to your morning routine
We’ve all have fallen victim to rolling out eyes at the flood of motivational and inspiring quotes on our social media feeds.
Sometimes you sarcastically laugh them off, rolling your eyes. Other times you just scroll right on past.
But have your really given serious thought to the idea?
Can positivity really make your life better?
At risk of sounding like a self-help book — in a word, yes. You can make a positive impact on your life - and changing the way you think is the first step.
Maintaining a positive attitude has shown to improve numerous aspects of your life. So while you’re snickering at someone’s post or dismissing a new, popular self-help book, you may be missing the point.
Below are five ways that positive thinking can impact your life.
1. It Boosts Your Health
Studies show that a positive attitude leads to better stress management. Whether it be laughing, or just not flying off the handle at little things, less stress leads to a healthier lifestyle.
The effects of stress can be monumentally detrimental to your health: from small complaints such as headaches and sleep difficulties, to much larger, more serious health problems.
Positive thinking also involves an optimistic philosophy. Optimists are known to be more active, eat healthier and overall lead a healthy lifestyle.
2. Job Satisfaction
Putting less stress on yourself at work will make you, and your coworkers, much happier. Working with happy people will create a positive, more constructive work environment for everyone.
A positive work environment will lead to a better outlook on life as well. As you leave work each day you’ll leave with a certain sense of accomplishment. A constant positive attitude will increase your productivity, and therefore, your chances for a promotion.
A happy person who gets work done will always get the promotion over a negative pessimist. Obversely, being a negative person can get you canned.
3. Better Sleep
If you don’t believe that a positive attitude or positive thoughts can help you sleep, try cognitive behavioral therapy: a method implemented to fight sleeplessness by noticing when a bad thought comes to mind, and replacing that thought with a positive one — not only throughout the day, but as your going to bed as well.
Interested in a perfect night of sleep? Download our FREE sleep diary!
4. Social Life
No one wants to be around a “Negative Nelly.” It’s well known that people tend to gravitate toward positive people and distance themselves from negative people.
Positive thinkers are more outgoing and fun to be around. Living a life of positivity will make you more intriguing, you’ll form more meaningful relationships, and people will seek and appreciate interaction with you.
Ask yourself if you’d rather be around a group of perpetually positive or negative people. The answer should be very apparent.
5. Increased Self-Confidence
Along with positive thinking comes positive self-talk: cutting out negativity in the way that you talk and think about/to yourself. This means not putting yourself down as much, dwelling on worries so that they get blown way out of proportion, and blaming yourself for things that are out of your control and not your fault.
Positive self-talk promotes ideas such as recognizing what you’re good at, not comparing yourself to others, and a better tolerance of yourself and others’ mistakes. When you talk and think about yourself in positive ways, you become more confident.
As you let go, stop focusing on all the negative things about yourself, you’ll start playing to strengths and become more self-reliant and self-sufficient.
In case you haven’t noticed, all of these aspects of life play off each other quite frequently. Self-confidence can lead to better job performance and satisfaction, which can lead to better sleep, which can lead to a healthier lifestyle, which can lead to a more developed social life.
With a more positive attitude, your quality of life will increase, and as one aspect of your life is made better with positivity, another one will be as well.
Avery Phillips is a freelance human based out of the beautiful Treasure Valley. She loves all things in nature, especially humans. Comment down below or tweet her @a_taylorian with any questions or comments.
Regular exercise is important, it helps us remain fit and healthy.
Exercise also helps us gain strong muscles and bones, maintain a healthy body weight, and leads to a healthier life.
Listed are some activities which should become a part of your daily routine. They will not only help you in staying healthy, but they will also keep you physically and mentally fit.
For the proper functioning of some parts of our body, precise movements are required. It is scientifically proven that performing regular exercise can help increase the number of years in a person’s life.
There are some extremely important exercises, called core exercises, which can increase physical and mental strength. These exercises can help with energy increase, helping you be more active with your work.
In total, there are six main, essential exercises which act as a base to other exercises which are more difficult. The following exercises should be done daily so that you can remain fit.
First Things First: Warm-up
It is very necessary for you to get warmed up before doing any exercise. The warm-up is done so that you can get into the flow of your exercise, which helps you preprare for your workout ahead. Doing an exercise immediately, without a proper warmup, can cause injury and should be avoided.
Good warmups include jumping-jacks, a light jog, and a couple simple stretches of the bodily area that you plan on working out.
1. Brisk walking
If you are planning to exercise, then among all of the workouts, the easiest is to do a regular walk. In the beginning, you may walk at a normal pace, but with the passage of time, it should become more intense as it will not only help you in gaining strength, but will also keep you fit.
The walk in which you are more passive is known as brisk walking.There is a specified speed which is about3 miles per hour. It also helps in improving the blood circulation.
If you walk regularly, then it makes the flow of blood to all parts of the body more efficient. This exercise is recommended by almost all the physicians as it is generally beneficial to your overall health.
Everybody has some specific strength according to which it can perform various types of tasks. Similarly, the body has a specific capacity and stamina according to which a person can run. It is one of the essential requirements of the body.
When you run, the body produces warmth which helps the heart in beating vigorously. It helps with better blood circulation.
It is recommended that you should perform some deep breath after running. If you run regularly it will help to burn body fat - a major benefit!
If you are planning on regular exercise, then a good activity that can benefit you is cycling. It not only strengthens your bones, but also helps in the proper circulation of blood to all parts of the body.
It is beneficial for both young and old. Plan on cycling for 10 to 20 minutes a day- this is equivalent to going for a jog.
This exercise is performed in a prone position where the lower body parts are raised by using your arms. It is a common calisthenics exercise.
To do a push-up, balance your body on your toes and hands and then try to lift your body upwards. Push-ups help in developing the scapular muscles and rotator cuff muscles. If performed the right way pushups will help in stabilizing your shoulders.
If regular pushups are too difficult, try doing pushups from your knees. This will lighten the load and allow you to do more repetitions.
In this exercise you hang on a pull-up (or maybe a power tower) and move your body up and down. This exercise will make you stronger and can increase your body's overall muscle mass.
If regular pullups are too difficult, then try scaling them back. Good scaling options include using a band to help pull you up or doing a "kipping" pull-up were you swing you legs to give you momentum.
Pullups are one of the best bang for your buck exercises, make sure to include them in your routine!
6. Weighted Carries
Despite it's simplicity, weighted carries (also known as "farmer's walks") are a fantastic exercise that we should all be doing. It's simple, pick up some weight and walk with it.
Options for carrying weight could include a weighted vest, heavy water bottles, or dumbbells. Dumbbells are especially easy to use for weighted carries. Simply pick up a weight that is somewhat heavy for you and start walking with it.
If you need a pair of dumbbells for home workouts, make sure to research which ones are the Best Dumbbell Sets can be very important to make your shoulders strong. With carrying weights, you can make your muscles stronger.
Ida Jones is a mother of two little ones. She enjoys home-based workouts, cardio exercises and long runs. She loves spending her vacations outdoors with her kids around nature. She believes in clean and healthy eating. She regularly writes about fitness tips and much more at Fitness Grit
Did you know that more than 75% of Americans are deficient in Magnesium? One of the most important and well-known minerals for human health, it is a natural calmer and helps relax heart, muscle, and nerve cells.
Five Potential Signs of Magnesium Deficiency include:
Muscle Cramps and Spasms
Trouble sleeping & fatigue
Loss of Appetite
Numbness or tingling
A great way to ensure that you are getting enough magnesium into your diet is supplementation. Foods such as nuts, whole grains and green leafy vegetables are all great sources of the mineral. However, even those with healthy diets, your body can be low in Magnesium.
Why You Need Magnesium:
Beneficial for relaxing sleep
Helps muscle and nerve function
Regulates blood sugar levels
Helps regulate blood pressure
How To Add More Magnesium To Your Diet:
Utzy Magnesium (U-Mag) supplement, 1 scoop per day
Almonds or other low-fat nuts, like walnuts
Green leafy Vegetables
Certain medications and alcoholism can be contributing factors in deficiency, and as always, you should seek your doctor for medical advice.
For a link to our Magnesium supplements, click here
Put the code UMag15 in the coupon code box for 15% of your order.