Does this sound familiar: In the morning, the alarm clock keeps ringing, and you repeatedly press the snooze button? At some point, you get up, go to the bathroom and do — relatively unconsciously — everything that needs to be done in the morning. The day takes its course. Growing demands take a toll on both the body and the mind. Therefore, it is evident: Those who start the day proactively and first focus on themselves and their own well-being can better cope with the day and are more relaxed. If you go into a reactive phase immediately after waking up, you will quickly feel exhausted in the morning. Lack of motivation and stress is the result.
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” (George Lorimer)
A conscious start to the day can promote well-being and thus ensure increased productivity. In the morning, the mind is awake and fresh.
The morning routine: start the day with rhythm and energy.
Morning routines are a helpful building block to get the day off to a good start. They provide us with a framework and structure. Many successful people start the day with a morning routine.
A morning routine has many positive effects:
- An energetic start to the morning,
- It becomes easier to get up,
- Increased productivity,
- Increased sense of well-being,
- Increased motivation for the rest of the day,
- Less hectic due to more time in the morning,
- Stress reduction,
- Increased ability to concentrate,
- Improved daily organization,
- More conscious life.
One possible form of a morning routine is meditation. Meditation can be practiced without much effort and has positive effects.
Psychologist Richard Davidson of the University of Wisconsin-Madison demonstrated back in 2007 that three months of meditation training sharpened attention. Participants recognized numbers hidden among numerous letters on a screen faster than before the training. And Sara Lazar of Massachusetts General Hospital in Boston reported that the practice was even reflected in brain morphology. The brain scanner showed that it shrank the amygdala, a structure in the brain involved in controlling anxiety, among other things. Simultaneously areas of the brain associated with compassion have increased.
Richard Davidson has concluded that the brain can change, and just as we learn a new sport, we can train skills such as attention or compassion.
If you start with a morning routine, it is recommended not to overdo the exercise in terms of time. Fifteen minutes, but exercised regularly is quite enough.
Set your alarm clock 15–20 minutes earlier than usual. When it rings, get up immediately. Do not press the snooze button. If this is difficult for you, place the alarm far from the bed so that you have to get up in any case. After getting up, drink a glass of water and brush your teeth. These small activities make sure that you wake up.
Then you can consciously start your morning routine. Set a timer (fifteen minutes) for meditation.
There are many different meditations. Find one that suits you and stick with it for now. After some time (one to two months), you can change the method if you like.
If you are not yet familiar with meditation, here are two simple meditation exercises. Choose one and practice daily.
A mantra is a word that is repeated internally and triggers a positive vibration. Traditionally, mantras are given by a teacher to a student, but you can also choose a word you like yourself.
“Om” is a well-known mantra that works well for meditation. But it doesn’t have to be a Sanskrit word. You can also use words like “Love” or “Peace”.
Sit with your back straight on a surface and close your eyes. Breathe in and out calmly and say the mantra inwardly in the rhythm of your breath.
This meditation exercise focuses on the breath. Sit with your back straight on a surface and close your eyes. You sit quietly and pay attention only to your breathing for 15 minutes. Observe how your breath flows in and out through your nostrils. As soon as your thoughts drift away, redirect them back to the breath. You may even manage to stop even thinking about the breath and create complete silence in your mind. By concentrating on your breath, not only will you soon become calmer, but your brain will also get new energy, and after just a few minutes, you will be able to concentrate better again.
Consistently stick to your morning routine even if you are tired. An effect only occurs with regular use.
After thirty days, do a small retrospective: What has changed in your life? What were the obstacles? Does anything need to be changed in your morning routine?
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