What are good morning rituals
Morning rituals: start the day relaxed
In the morning? Coffee first! This is what most workers think before they go to work. Everyone looks after his or her own personal life Morning ritual. Some of them burn their dental plaque into the enamel with a cigarette first thing in the morning, gargle with espresso afterwards and click their way through their RSS feeds. Others first inhale fresh air, watch the dog metabolize, kill their alarm clock or let themselves be showered with a cold shower. The first hour after getting up can have a decisive impact on the day - our mood and stress level as well as our productivity. So you start the day even more relaxed ...
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Tips on How to Wake Up Better
It's getting off to a good start: for some, that already represents Stand up every morning is an ordeal. It feels like the alarm goes off too early - every time. Better to take a nap ... If you feel the same way, there are a few small ones Tricks that will help you out of bed and into the day more easily:
Orientate yourself to sleep phases.
Humans go through several cycles during sleep. Each sleep cycle begins with light sleep, which progresses into deep sleep and then into the REM phase. Anyone who is woken up during the deep sleep phase feels tired and exhausted. It is most comfortable to wake up in the light sleep phase. So experiment a little with the alarm time until you find the best time. That may even be sooner than before. Even so, you will feel better.
Choose a pleasant alarm tone.
A high-pitched alarm will wake you up, but it will rudely wake you up and pull your nerves. The result: a bad mood when getting up. A pleasant melody or even the current favorite song (which should, however, be lively) make you just as awake - but also a better mood.
Sunlight has been shown to invigorate the body and mind. A dim room, on the other hand, is not. So start your day with a bright place: blinds up, lights on, curtains open ... And if you can't even go to the window, you can at least use a daylight lamp with a timer.
Reduce the temperature.
If the air is too warm, we automatically get tired. So open the window and let cool fresh air into the room. This immediately stimulates the circulation.
Take a cold shower.
An early morning shower is invigorating. Alternating showers and cold water put the body briefly in a stressful situation and shifts up a gear. After that, we immediately feel fresher and livelier.
Owl or lark? Why your chronotype is relevant
Owls and Larks - in this case it is not about the two bird species, but about so-called Chronotypes. Whether you are more of a morning person or a night person has a decisive influence on your performance during the day. Which chronotype you belong to is genetically determined and hardly changeable. This has consequences: Most owls drag themselves to the office in the morning, while they are still in one species Jet lag. In the evening, on the other hand, when you are in top form, the others are already finishing work.
After all: who has his own Chronorhythm knows and at least structures his everyday life afterwards, can significantly improve his performance, creativity and productivity, for example by doing difficult tasks in his High phases done and the annoying odds and ends in the Slack phases. How the individual times are with both Chronotypes spread over the day can be seen in the following graphic:
However, these are all Averageswhich can vary in individual cases. Unfortunately, you have to find your own personal rhythm yourself.
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Tips on how to save time in the morning
It's hectic in the morning: even before you started the day right there are a number of things that have to be tackled and taken care of: the children need breakfast and have to be brought to school, the dog has to be fed and you have to look after yourself and take care of yourself Prepare for the working day. So bang, bang - don't waste any time wasting time!
Not the best way to start the day. Whom there is no time in the morningwho usually made two mistakes:
- You get up too late. In fact, the daily routines hardly come as a surprise. Rather, they can be planned - as is the time they need on average. If you then stay in bed for a few minutes, you must of course try to make up the missing time. The only thing that helps against this is to plan a buffer and get up earlier.
- You get bogged down. This group gets up in good time, but then loses the overview and even in the small and small of the many hand movements. Morning rituals help here too - and better preparation ...
In order not to get into such time pressure in the morning, only helps better organization. Use the evening hours to make initial preparations. For example…
Prepare your coffee maker.
Shuffling into the kitchen with half-closed eyes looking for coffee and then realizing that water or coffee needs to be topped up is frustrating. Put everything in place in the evening: fill up the water, check the coffee, place a cup underneath. If you then stumble into the kitchen half asleep, it only takes a push of a button and around two minutes to hold the hot coffee in your hands. A simple trick - but with a great effect.
Go through the next day in the evening.
For most people, a to-do list is indispensable for structuring their working day. Instead of creating them in the morning, it would be better to do them in the evening: Think about which appointments and tasks are on the agenda and make a note of them. Then you will know in advance whether you need to bring certain documents with you the next morning, for example, or whether you need to be there ten minutes earlier. If you have an overview of your own appointments and tasks, you can coordinate with the family. What's on your partner's agenda? When do the children come home? There is hardly any time in the morning to discuss such things. If, on the other hand, the next day is already planned, you can not only fall asleep more soundly - the morning also begins with less stress.
Pack your work bag in the evening.
The same goes for the utensils: as soon as you have made your to-do list and know what to expect the next day, pack your bag and don't forget anything. And for things like the car key or smartphone, you should define a central location where they are. Then you don't have to look for it in the morning. It is also good if you get into the habit of always charging your mobile phone in the evening.
Plan your outfit in the evening.
Instead of wasting time in the morning thinking about what to wear, do it the evening before. In this way you also eliminate another major time-waster: for example, discovering in the morning that the blouse you wanted to wear has not yet been ironed or is in the laundry.
Morning rituals: this is how you start the day relaxed
How you start the day largely determines the further course of the day. A Morning ritual can help you recharge your batteries and be motivated to go to work. Unfortunately, rituals are often equated with routines, although there are fundamental differences here.
While routines gradually become established, the following applies to a ritual: You approach the activity very consciously and concentrate fully on it.
Tips for your personal morning ritual
Take a look at your mornings.
The first step is to become aware of what your typical morning is like. When do you get up? What do you do in the time before you leave for work? How do you feel in the morning? Here it can be worthwhile to write down what a typical morning looks like.
Look for sources of interference.
Have you concluded that your mornings are hectic and that you get to work stressed out? Surely you would like to change something about it. To make that possible, please analyze your morning. What is most of the time spent on? What causes stress? These factors need to be eliminated.
Find activities that are good for you.
Take a moment and think about the following question: What makes you feel good? What do you really like to do? That could be, for example, a nice cup of hot coffee or reading the newspaper. Your morning ritual should include activities that you relax and enjoy.
Take your time.
Of course, conscious handling of rituals also means that you take the time to do it. It doesn't have to be hours, it is crucial that you switch off all disturbances and concentrate fully on your ritual. And this is often where the real problem lies. Many feel that they don't have time for a ritual. Now comes the bad news: yes, a morning ritual requires you to get up earlier. In the beginning this is incredibly difficult and requires a lot of self-discipline. But you will notice that it is worth it - at the latest when you can enjoy your first cup of coffee in peace and not tip over between the door and the hinge.
Get your family involved.
Your morning ritual can be a time when you consciously give yourself some time out and are just to yourself. But it can also be a time that you spend with loved ones. A common breakfast is suitable for this, for example.
Things Your Morning Ritual May Include
You would love your morning something start more relaxedbut don't know exactly how? Here are a few suggestions of what to include in your morning ritual:
Meditation is a gentle way to start the day. There are numerous techniques for doing this. A very simple method: Try not to say anything for a while, to do nothing - except breathe and stare. To do this, either fix a point on the wall or a picture. And try not to think about anything as much as possible. After that you will feel more liberated, lighter and literally start your day with an empty head.
Heidi Klum jogs in the park in the morning, Rihanna starts her day with a workout with a personal trainer and Madonna does yoga. Exercise in the morning clears your head and wakes you up faster. However, you do not need a sophisticated sports program for this. Even a short walk serves the same purpose. Regular exercise also protects against cardiovascular diseases, breaks down fat and strengthens the muscles. And those who do morning exercise can chill on the couch after work without a guilty conscience.
Whether still in bed or on the way to work - the main thing is to be stimulating: an exciting crime thriller, a captivating novel, interesting specialist literature, reading the career bible ... The main thing is to give your brain plenty of food to digest.
Just having a quick coffee or skipping breakfast altogether is not healthy. Because after the night our energy tanks have to be filled. Breakfast provides the energy basis to concentrate on work. Coffee only stimulates for a short time.
Breakfast in Germany
Germans love their first meal of the day: more than three quarters of them eat breakfast every day. However, some of them fail to have breakfast at home: Almost a third of breakfasters eat in the office on weekdays, according to surveys.
Also noteworthy: Anyone who thinks that Germans only concentrate on eating food at breakfast is wrong. In the morning, half past six in Germany - that is primarily multimedia time: Almost everyone (99.6 percent) consumes media (newspaper, radio or television) on the side, a good tenth use the morning hours to organize the day and their week. More than 20 percent of those surveyed also have breakfast online - 6.7 percent of them in social networks such as Facebook or Twitter.
Good Morning! This is how the day starts better
When Harvard psychologist Amy Cuddy studied the morning bad mood phenomenon, she found one simple trickto get the day off to a better start and even for the rest of the day more self-confident, more productive and stronger to feel:
Extend yourself with your arms high above your head to make yourself as tall as possible.
If you believe the results of the study, there is a powerful effect behind it: the so-called Biofeedback. Or to put it another way: Our body language can influence our emotions and our thinking.
Those who are nervous look to the ground, those who are insecure and not very self-confident shrink their shoulders and make themselves as small as possible. But the whole thing also works the other way around: a different posture, an upright position - we already feel sublime and more confident. But because many people sleep curled up and make themselves small, the psychologist sees this as a trigger for stress and frustration in the morning.
Waking up in such a position pulls self-esteem down, lowers motivation and steals energy before we have even set foot on the ground. Stretching and enlarging the body is therefore one unconscious signal for strength and self-confidencethat will be transferred from behavior to emotional state. At first you like that Stretching and yanking your hands over your head seem strange right after waking up. But it soon becomes one habit - a morning ritual - that helps you into a better day after every night.
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Jochen Mai is the founder and editor-in-chief of the career bible. The author of several books lectures at the TH Köln and is a sought-after keynote speaker, coach and consultant.
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