How to Keep Your Body and Mind Healthy While Stuck at Home

How to Keep Your Body and Mind Healthy While Stuck at Home

To say that life has changed for many of us over the last few months is quite an understatement. Never, in the world's history, have so many people had to stay in one place for such an extended period.

The coronavirus is easy to catch and can be deadly. To stop the virus from spreading, people must avoid moving around. In best-case scenarios, people have switched to working from home.

Yet others have unfortunately lost their jobs or their businesses have stopped making money. Wishing each other good health has taken on a new and significant meaning.

By staying home we may avoid the virus, but how do we keep ourselves fit and healthy?

The temptation to sit around watching movies all day and snacking on junk is too much. How do we keep ourselves mentally fit?

A healthy mind in a healthy body has always been the goal of anyone pursuing good health. How can you do that when you can’t even go out to the gym?

How to Keep Your Body and Mind Healthy While Stuck at Home

As mentioned, fitness is much more than the absence of illness.

To be fit, the mind has to be healthy.

A healthy mind and a healthy body complement each other. But how do we maintain that under the current conditions in which we’re living?

There are some simple tips that we can use to get started.

1. Be careful with your diet

Eat healthy, home-cooked meals.

A lot of people complained about the lack of variety in their diet when food delivery was impossible. Without access to food like pizzas and burgers, they said, life was boring. Yet this was great news for their health. Processed foods with high fat and salt content are not good for health.

2. Have a basic routine for all your activities

Yes, I know everybody says this. But that’s because it’s 100% true. Confinement in the house makes routine essential. This is so you won’t forget to do anything important. Arrange a time for cleaning the house, a time for doing your office work, and time to spend with your children. Set a routine and stick to it for the good of your mental and physical health.

3. Be active during the day

If you’re active during the day you’ll be able to sleep better during the night. Some people have allowed laziness to creep in. They are staying awake all night and sleeping during the day. It’s not an agreeable habit.

4. Remember to get enough sleep

When someone is getting proper sleep, it solves many health problems. Sound sleep lowers the blood pressure and lessens anxiety. It also helps the body tissues to repair themselves. Getting a proper amount of sleep at a proper time is essential in the long term for good health.

5. Work on improving your immune system

Even when we take all the right precautions and stay healthy, there is always the possibility of catching the virus. In this scenario, a strong immune system is of vital importance. Studies have found that vitamin D boosts immunity.

There are various ways people can get their vitamin D. Sunlight is an excellent source of Vitamin D. It's also found in fortified breakfast cereals and fortified milk, both dairy and non-dairy.

To improve immunity, it's also advisable to avoid smoking and drinking alcohol. Always drink enough water to keep up your hydration levels. Exercise also boosts the immune system by flushing out bacteria and increasing the production of white blood cells. Both of these are important to increase immunity.

6. Attend to your spiritual needs

Religious services can’t take place under lockdown. Social distancing is almost impossible when sizeable crowds gather.

Yet people still have spiritual needs, which are especially important, especially during the lockdown. Religious communities are reaching their faithful followers through the power of the Internet. You may follow an organized religion or you may follow an alternative spiritual path.

Either way, there are resources available on the Internet. Most spiritual centers have websites and newsletters to which you can subscribe to stay updated. Many of them teach online courses too.

7. Remember to disconnect

Internet connectivity has been a lifesaver for many of us. It enables us to keep in touch with our family and friends at the touch of a button. But we shouldn’t stay online more than is necessary.

Take a break from the screens every so often and connect with the space around you. Let there be a few hours every day that you don’t go online. Too much connectivity can have a damaging effect on our mental health as it raises anxiety levels.

8. Adapt your exercise plan

Many people today have a regular exercise routine. It could be an exercise class in a local gym a few times a week or a long walk several times weekly. For some, no less than a trip to the gym will do. We need some imagination and creativity to figure out how to carry out our exercise while maintaining social distancing. The psychological problems attached to being stressed during difficult times tend to melt away with physical activity, so it’s important to keep active.

Carrying Out Exercise Safely

If you practice yoga and you know a few balanced sets of exercises, all you need to do is find an uncluttered space in your home. Unroll your yoga mat and you’re ready to go.

exercise regularly

You can use exercise DVDs or YouTube videos for instructions. Some yoga and fitness instructors have started giving virtual classes, making it possible to carry out your exercise from a safe distance. Take advantage of what your living space has to offer. Do you live in a building with a staircase? That’s a readymade gym machine.

Depending on the staircase, you can plan to walk up and down them several times daily or weekly to get your exercise, if you have the stamina for it.

Making Your Gym at Home

Those who have some home gym equipment like a treadmill or an exercise bike can get full use from it now. But even a skipping rope, or a rope which you can use as a skipping rope, is a valid piece of gym equipment. You could also use a chair and use it for sits-to-stands.

No Excuses Necessary

The point is, being confined by the limitations Covid-19 has placed us under is no reason to neglect your health and fitness.

In fact, it is the perfect time to improve it. Don’t use lockdown as an excuse to avoid taking care of your health, mental, and physical. It is also important that you help the people around you to stay healthy.

Don’t be afraid to talk to your family to let them know the benefits of a healthy mind and body. None of us have experienced such a difficult and stressful time in our lives.

However, with a positive attitude and a focus on remaining active, we will get through this difficult time.


Author Bio:

This article was written by Niall Hally of Village Physiotherapy. Niall has helped his clients exercise during lockdown by providing online tutorials and videos which has been essential in keeping his business running. It has also helped him provide an essential service for people during the lockdown.


 

A Short Message After a Heavy Week #BlackLivesMatter

A Short Message After a Heavy Week #BlackLivesMatter

It's been just over a week since George Floyd's death at the hands of a group of Minneapolis police officers.

The mood has been heavy in my household as our family has been deep in discussion about the systemic racism that's been witnessed on a global scale.

I've not been overly active online. Refraining from putting out content in favor of spending my time learning, listening, and understanding.

My 17-year old daughter, Chardonae, is an activist at heart and always thinking about how we can be part of the change. With passioned tears streaming down her cheek, she reminded us that we need to live the change. That she doesn't want to live in a world where people are treated so unjustly and persecuted for the color of their skin. That talking is not enough. It takes purposeful, peaceful action to live the changes we wish to see in the world.

I've never been so proud of her.

Right away, as a family, we made a commitment to learning what we can. Turning our attention to podcasts, films, books, and other media sources to learn further about the issues at hand and how we can do our part to aid in ending systemic racism. (resources linked below)

Deepening of Learning, Understanding, and Listening starts at Home

We're also listening to the Black community. We want to deepen our understanding and knowledge of both their experiences and the pain, frustration, and anger being felt.

On May 31st, to further our understanding and to be a part of the change, we participated in a peaceful protest at the Vancouver Art Gallery. I felt overwhelmed by emotions as I realized that my beloved city of Vancouver saw 3,500 people showing up on a day's notice! 3,500 people — of all colors — showed up to give their support while offering their voices and energy to a global movement.

Take but a minute to scour the social platforms, search engines, forums, and online publications, and you'll see very clearly that the world is awakening.

More than that, the world is listening… and together, arm in arm, banded together we're doing something to bring about the change.

I share some of our experiences over this past week only in hopes that it provides some ideas of the types of things many of us can be doing more of.

Though we understand we may make mistakes, we are committed to being a part of the change.

For my family, inaction is not an option.

Together we make a difference.

We're #StrongerTogether.

#BlackLivesMatter


List of #BlackLivesMatter Resources to Continue Learning, Listening, Understanding and Taking Action

  • The Secret Life of Canada is a podcast that focuses on ‘the beautiful and terrible' history of Canada.
  • A film called 13th, available on Netflix, is a highly-rated documentary that takes an in-depth look at the racist roots of the prison system in the United States.
  • An interesting article which asks “Where does racism exist in the healthcare industry?
  • A document entitled, ‘Anti-Racism Resources‘ that contains numerous links to books, articles, podcasts, organizations, and more to help educate us all on the history of race in North America, and how we as individuals can help to eliminate hate from society.
  • How to donate to the Black Lives Matter movement
  • How to take action towards ending police violence. Learn about the #8CantWait initiative – data proves that 8 policies can decrease police killings by 72%.

How To Stay Fit At Home With No Equipment

How To Stay Fit At Home With No Equipment

Without the usual commute, daily routine, and access to gyms, many of us have been left in a fitness limbo by Covid-19.

Working from home means the commute has been reduced to a casual stroll from the bedroom to the kitchen-office table where we stay sat for the best part of the day with little to no reason to move.

Midriffs worldwide are noticeably looser as millions of us struggle to adjust to the static lifestyle caused by the Covid-19 quarantine.

The benefits of continuing or even starting a fitness routine in quarantine are plentiful. Exercising at home, even a little a day, can relieve anxiety (really important as we try to cope with our ‘new normals’), lift moods, help manage blood pressure, prevent heart disease, strengthen bones and muscles.

All age groups can benefit from gentle home exercise. For the elderly gentle exercise can help prevent falls and keep the mind sharp. For young children and teens exercise can encourage growth and also improve self-esteem.

For fitness at home, there is no end to the options available to you. There are exercises for every fitness level that can be done at home with no special equipment. Here are some of the best.

Be Flexible With Yoga and Pilates

  • Who is it suitable for? Any Age Group
  • Difficulty: Beginner-Advanced
  • What You Need: A clutter-free space, a mat or towel, and a bottle of water to stay hydrated

Yoga and pilates are beneficial for all ages and fitness levels.

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I used to chase instant gratification while expecting immediate results for any of my personal or professional efforts — otherwise, why bother, right??! 🤔⁠ ⁠ That attitude was not serving me in life, business, or anything in-between.⁠ ⁠ When I shifted my focus away from 'perfection' in favor of 'continuous measurable progression', things really started to change.⁠ ⁠ The pressure was lifted as I relaxed my expectations. It was no longer a matter of doing things 'just right' — now it was as easy as asking myself…⁠ ⁠ 'What do I need to do TODAY to be a little bit better than I was yesterday?'⁠ ⁠ It seems simple, doesn't it? 🙏⁠ ⁠ Well, to be honest, as soon as I released the pressure of trying to be perfect, I started to have a lot more fun, feel a lot more connected, and on top of that, started to see regular progress.⁠ ⁠ I'm 5 weeks into daily yoga practice and I'm so excited to see how far I've come in such a short period of time. Small daily deposits of putting myself into a position (literally and figuratively) of feeling uncomfortable — and guess what? I grow, I evolve, I learn, I feel happier about myself.⁠ ⁠ And this creates a lifestyle that I can really get behind. Nothing is off-limits any longer. The world is a big place and there's so much I want to try… ⁠ ⁠ Just imagine if you took 15 minutes a day to do something that challenges you. And every day you practiced… where do you think you'd be in 30 days? 3 months? 3 years?⁠ ⁠ The journey may not be easy, but it is worth it!! 💯

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The difference is often misunderstood, but simply put yoga is focussed on flexibility and Pilates focuses on strength and body control. Some people enjoy one more than the other, try both a few times before ruling anything out. Pilates can seem harder and less beneficial at first but the pay off when you stick with it is worthwhile.

To get started with either of the exercises at home, consider using an app or joining an online class for guidance. With both pilates and yoga, it can be easier to do when you can see the exercises being demonstrated before trying them for yourself.

Use Your Body Weight To Stay Fit

  • Who is it suitable for? Any Age Group
  • Difficulty: Beginner-Advanced
  • What You Need: A clutter-free space and bottle of water to stay hydrated. Plus a sturdy chair or bathtub.

Calisthenics is a form of exercise that relies only on your body weight and movement to exercise nearly every muscle in the body. Calisthenics is so popular and effective that they have been used for hundreds of centuries – the first recorded use is dated from 480 BC!

So, what is it and how do you get started?

After you stretch, start your cycle of calisthenics as suggested below. This cycle is suitable for a beginner but you can increase the intensity if you find it too easy.

10 x Squats

Stand feet hip-width apart, push out your backside slightly as if you were about to sit down. Lower yourself as if into an invisible chair. Alternatively, you can use a chair to lower into if you are nervous starting out. Lower as far as you can go and then carefully push back up again using your leg muscles. Repeat.

10 x Push-ups

Position yourself on all fours on your mat and the stretch out your legs behind you so that you are on your toes and hands with a straight line from your neck to your ankles. Holding this straight line, lower yourself using your arms, and then push back up again. To make it slightly easier for beginners, lower your knees to the ground from the starting position.

10 x Burpees

Guaranteed to get the blood flowing, burpees are great for your core, glutes, legs, and chest, and more! Start with your feet hip-width apart and position yourself ready for a squat. Lower into a squat but stop here and place your hands on the floor in front of you. Move your weight onto your hands and jump your feet back. You should now look like you are doing a press-up. Next, jump them back so you are in a lowered squat position and jump back up to standing as powerfully as you can.

10 x Elevated push-ups

Use a sturdy hard chair or the side of the bathtub for these. Position yourself as you would for a regular push up but with your hands firmly on the raised surface. Keep your back straight and in line with your legs. Lower yourself to the chair/tub and push back up. Repeat.

10 x Dips

As with the elevated push-ups, use a sturdy hard chair or the side of the bathtub. With your arms and back straight hold yourself up with your hands on the chair/tub behind you and your legs straight in front of you. From this position, lower yourself as low as you can and slowly bring yourself up to the starting position. Repeat.

30 Second x Planking

Plant hands directly under shoulders (slightly wider than shoulder-width) like you’re about to do a push-up. Next, ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Then, neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. And then hold the position for 30 seconds.

Go For A Walk Indoors

  • Who is it suitable for? Any age group but use your judgment.
  • Difficulty: Beginner-Advanced
  • What You Need: A clutter-free space and a bottle of water to stay hydrated

The surroundings won’t be as interesting or varied as they would be outdoors but the fitness payoff is something similar. Download a pedometer on your phone and try to build up your steps each day at home.

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It's been just over one week of recommitting time each day to my health — and I'm feeling great! 👊 After 25 years of helping people with lifestyle transformations, you'd think I'd know all the signs by now… but when it comes to self-accountability, at times I'm quick to let myself off from doing the things I know I WANT to be doing. You see, exercise is that ONE thing that if I do it, it makes everything else in my day either easier or more enjoyable. One great decision begets more great decisions, etc. Can you relate to this? Yet, admittedly with the social distancing, self-quarantining, and closure of the gyms and such, I found myself becoming lax with my fitness and daily rituals (habits). My mindset 🧠 was slipping. I was allowing myself space to create reasons (aka excuses) to justify not exercising💪. The 'why bother!' mindset was creeping in… Funny thing is, I know that when I'm exercising regularly, I'm a much better version of myself. My energy is better, I'm more engaged, attentive, and downright way more positive! (And I get way more done — my productivity goes through the roof!) So, what to do? What to do? 🤔 Well… I drew a line in the sand and made a commitment to get back to basics. I wasn't going to do anything over the top, nothing super intense, but something I could easily manage daily. I blocked the 30 minutes into my calendar each day and made this a NON-NEGOTIABLE. No excuses, I'm going to make it happen each and every day! The first few days I committed to doing a minimum of 30 minutes or 2 flights up-and-down — whichever came first. That's it. After 2 days, my calves were not liking me too much, but nothing a few minutes on the roller couldn't help with. I continued to do 30 minutes a day while listening to audiobooks which helped the time fly by… I then decided to add an extra flight. Not because I had to, but simply because I WANTED to. I'm loving this reconnection with my fitness and body. Things during the day seem a whole lot less stressful, I'm more positive in general, and I'm making better nutritional decisions too. So, are you ready to join me? Draw a line and let's do this!

A post shared by Dai Manuel | Your Life Mentor (@daimanuel) on

If you have a garden, incorporate it into your walk route too. Aim for 500 steps to start with. Walking on the spot counts too so get marching if you live in a small space. Walking indoors can help lift your spirits, improve cardio, and all-over muscle tone. Incorporate stairs for extra glute toning and more of a challenge.

For variation, and only if safe to do so, switch from walking to dancing, hopping, skipping, and walking backward around your house.

Tips For Working Out At Home

Make Time

To get the most from your home workout routine, keep it regular and consistent. Set yourself a time table that incorporates your workout at least three times per week and commits to it.

Clear Space

Every type of workout requires a clear and clutter-free space. This helps to prevent injury and keep you focussed.

Outfit

You don’t need specific workout clothes to get fit. You need clothes that are loose enough to not constrict your movement but not so loose that they will trip you or get tangled. It is recommended to wear a sports shoe that allows flexibility and ankle support for walking. For yoga and pilates, barefoot is fine.

Hydrate

Drink plenty of water before and after your workout. Keep a bottle of water to hand for whilst you are exercising. Water will help regulate your body temperature but importantly it helps your whole body to perform at its absolute best.

Mix It Up

Boredom is one of the biggest killers of fitness. No matter how badly you want to be fit, if the fun of your routine has gone then you are unlikely to keep it up. That’s why it is important to mix up your routine types. Try doing a different workout type or routine each day. Make sure you have a rest day every 2 to 3 days but get right back into it afterward.

And, don't forget this important message…


Author Bio:

Ashley Halsey is an editor at Cardiff Writing Service who is a calisthenics enthusiast. Ashley enjoys traveling to attend fitness competitions.


 

How Meditation Can Help You to Get Rid of Anxiety

How Meditation Can Help You to Get Rid of Anxiety

Meditation and mindfulness have gained their momentum in the last years, even though it has been practiced since 1500 BCE. It is an old practice that was firstly adopted by the Asian culture, beginning to spread on the globe in the 19th century.

More and more people are aware of the positive effects of meditation. There are many forms, including mindfulness, transcendental, or guided meditation. It helps you train your attention and focus it on more positive things, while also helping you to accept yourself as who you are.

Meditation is helpful, especially during these confusing and hard times we are living.

Anxiety, worries, sadness, and fear are normal emotions every one of us is experiencing in specific situations. They are normal, even though many people try to avoid them by repressing them.

The word “negative” triggers a reaction in our brain; adds up the society's constraints and demands and the situation is worse.

Nowadays, anxiety disorders are more and more common, and many people are experiencing high levels of them, which interfere with their lifestyle and mental health. Anxiety disorders can turn out to be difficult to overcome and professional help is needed.

The Symptoms of Anxiety

If you are experiencing anxiety in stressful situations, such as public speaking, you need to know that this is normal. Negative emotions are part of our everyday lives and repressing them might do worse than good.

Anxiety is good for us as it helps us anticipate future events and prevent them. It sometimes can be a warning signal and since antiquity, anxiety helped our ancestors survive. In healthy intensities, anxiety can be good. But which is the point when it becomes toxic?

Anxiety can become chronic and it can seriously affect your lifestyle and relationships. Anxiety disorders are a group of mental disorders that include panic disorder, social anxiety, or generalized anxiety disorder.

They can have many effects, both on your physical and mental health. Among the physical symptoms of anxiety are muscle tension, sweaty hands, shortness of breath, palpitation, and upset stomach. Anxiety’s effects on your mind can make you constantly worried, experience fear and confusion, poor memory, be unable to relax, and have difficulties concentrating.

All these symptoms make people with anxiety uncomfortable and helpless, not being able to fully enjoy life. The sources of anxiety are your thoughts and past experiences. Your brain has learned something from your past and it triggers your anxious thoughts whenever it notices cues in the environment you should pay attention to.

Getting rid of anxiety comes with challenges and hardships to overcome. But the most important thing is that you should start working on your thought patterns and unhealthy cognitive schema that drive your anxious behavior.

Getting professional help and starting the therapy is recommended, especially if you feel hopeless and helpless. Meditation is another technique you can practice reducing your anxiety level. It works better in combination with therapy and it has many positive effects.

So, how can meditation help you get rid of anxiety?

It Quiets Your Brain

Anxious brains are continually active, as they are on a constant alert to notice cues from the environment that can negatively affect you. Your brain directs your attention to specific triggers in the environment or specific moments or situations. Thus, a chain reaction starts, and you end up sweating, with an upset stomach and shortness of breath.

Meditation can help you quiet your overactive brain. It helps you relax and find your inner peace while silencing your anxiety. Meditation is a technique that helps you focus on your bodily sensations and thoughts, without interfering with them.

It helps you let go of your past, even if it’s just for a few moments in the beginning, and it helps you focus on the present. It directs your attention towards a better stimulus, a more positive and peaceful one.

Meditation Helps You Relax

Anxiety is characterized by an inability to relax, and this is because you are in a constant state of worry. You focus on the past and the future, but never on the present. You forget to take care of your body and mind as you constantly focus on “what if” questions or ruminate about past events.

Meditation helps you focus on your body. It helps you notice its weight, its temperature, and shape. Besides, all forms of meditation involve breathing techniques that are known to be anxiety relievers. While you meditate, you enter another realm: the realm of relaxation and calm.

pot is good to relax with

Meditation Teaches You How to Breathe

One of the mistakes people do involuntarily is hyperventilating. When we are scared, stressed, or anxious, we begin to breathe faster and faster and this is a trigger for our brain. It thinks we are in danger, so it releases hormones that should help us face it.

The thing is people with anxiety are hyperventilating even though there is no immediate danger because this is what anxiety causes. Meditation is, in one way or another, a technique that focuses on breathing. Studies have shown that deep breathing can alleviate anxiety and promote positive emotions.

Deep breathing techniques also help you improve your focus power, decrease emotional reactivity and mind wandering. Exactly what someone with anxiety needs to combat its effects.

Meditation Helps You Be Less Judgmental

We all know that our greatest critics are ourselves. Even though this can have positive effects, as noticing and repairing mistakes, improving our skills and abilities, it can lead to a more anxious state of mind.

Anxiety makes you focus excessively on your past mistakes. It makes you make up future scenarios in your mind, preventing you from living and enjoying life at its fullest. Being too judgmental makes you embark on a journey of negativity and negative emotions and experiences.

Meditation is the best solution to this. Of course, you also need to work on your cognitive patterns, as thoughts are the sources of our habits and behaviors. However, meditation is a step you need to take and a great technique that can lower your judgment level. Meditation promotes self-acceptance.

It helps you focus on the present and understand that your life is made both from good and bad moments. There is no life without problems, so no matter how much you work to avoid them, they will come sooner or later. Meditation helps you change your perspective on your problems. It helps you acquire a state of nonjudgmental acceptance.

Meditation Changes Your Perspective

Think about anxiety as a pair of lenses. You are the one that chooses their color. This pair of lenses are the ones you usually use to get a perspective on your lifestyle, habits, and behaviors. Anxiety can slowly change the color of the lenses, by darkening it with negative thoughts and emotions in unhealthy levels.

We are often caught in our circle of thoughts. Even though we are not fully conscious of them, we have about 70.000 thoughts per day going up in our minds. Quite a lot! We can easily become overwhelmed by them, especially when anxiety directs our attention to certain subjects.

Meditation helps you get a new perspective. It helps you focus on the present and move away from the chatter and noise in your head. It helps you relax and be calmer, thus keeping stress away. And less stress means less anxiety. It helps you be more self-aware of the impact of your thoughts on your behavior. It helps you aim to change them and your perspective along with them.

Finding your flow state - athlete meditation

Meditation Helps You Be More Aware

Meditation helps you become more aware of your thoughts. Many people are aware of their thoughts, but not fully. They try to change their anxious thoughts without listening and understanding. And to get rid of anxiety, you firstly need to understand your core.

Imagine that you have many monkeys in your head, each of them being responsible with a set of thoughts. There are so many thoughts going up in our heads! However, when you have anxiety, you listen to only one of them: the loudest one.

The loudest one doesn’t necessarily mean that it’s the best option, but you hardly attempt to change this. Meditation is the solution. It helps you focus on your thoughts, on your reasons, on yourself and core. It helps you listen to your monkeys, understand them, and become more familiar with their bright and dark sides.

Meditation helps you be fully aware of your thoughts. It helps you understand them and learn about their triggers. Only when you fully understand your thoughts and yourself, you can change who you are.

Conclusion

Anxiety is a common mental disorder in our nowadays society. Besides therapy, there are more solutions to this problem. Meditation is one of them and it can help you understand your thoughts better, change your perspective, and get a fresher one. It can help you relax and be less judgmental, silencing your anxiety.


Author Bio:

Tobias Foster is a journalist and editor with more than 5 years' work experience at assignment help UK. Psychology, communication, and meditation are his passion, and he has a wealth of knowledge in that field. He is a master of his craft.


 

12 morning habits to keep you high spirits every day

12 morning habits to keep you high spirits every day

Do you know what sets prominent personalities like Richard Branson, Barack Obama, and Mark Zuckerberg apart? Yes, their achievements, of course, and their morning rituals.

But the picture is starkly different for the rest of us. You wake up late, shower at lightning speed and grab an energy bar, and sprint through the front door. If this sums up your mornings, then it is highly likely that you feel burned out, when it is barely even halfway through the week.

I know many of you are stuck in this vicious cycle of unhealthy habits and are desperately looking for ways to turn things around. Whether you're a student struggling with the task of thesis help and editing, or a working professional slogging it in front of a computer; it’s the same story everywhere.

But there are no easy ways to change one way of living to another. As they say, it takes time to form a habit and even more time to break away from it.

But if you are diligent with your morning ritual, you will notice the positive outcomes. So, what are these morning practices?

12 Simple and Effective Morning Rituals and Habits to Crush Your Day

Read through to find out all about them.

Routine #1: Snoozing is losing

What to do: Well, you saw that coming, didn’t you? If you want to have a productive start to your mornings, hitting the snooze button is not a wise thing to do. The moment you hit it, all your efforts to establish a proper morning routine will be nipped in the bud.

You will probably end up sleeping for 30 minutes extra and wake up in a hurry. This kind of sleep will only make your feel sleepier throughout the day since your body does not go through the whole sleep cycle (typically 90 minutes).

Routine #2: Resist the urge to look at your phone

What to do: Are you one of those people who looks at their phones first thing after waking up? Well, I will admit it is tempting to check the social media feeds or read your email but resist the urge. Checking your phone first in the morning is detrimental to your productivity.

So, if you set the alarm on your phone, make sure to turn it off and keep your phone face down and begin with your morning routine. It is one of the toughest habits to adopt. But if you have difficulty with it, place a real alarm beside your bed.

Routine #3: Recite affirmations

What to do: Many people believe in the power of positive affirmations. Reciting them is a great way to keep yourself motivated throughout the day. They are a way of visualizing the good things that will happen to you in a day and overcoming negativity.

Some simple affirmations you can recite are:

  • I will accomplish great things today.
  • I will stay positive, no matter how difficult the situation is.
  • I am strong, and I can do anything.

As you focus on these affirmations, you start believing that you can and will achieve them, which further makes you more productive.

Routine #4: Drink a glass of warm water

What to do: If you think coffee does a better job of waking you up in the morning, you could not be more wrong. Drink water to jumpstart your metabolism. If you are looking to lose weight, a glass of warm water on an empty stomach will help you burn more calories. Warm water also flushes out the toxins from your digestive system.

Having a glass of warm water also increases your energy levels significantly and alleviates headaches and helps maintain healthy skin.

PRO TIP: Add-in some fresh ginger and lemon for a nice immunity boost!

Routine #5: Spend some time meditating

What to do: Many of you would vouch for the fact that silence can have a profound impact on both your mental and spiritual wellbeing. If you have not tried it yet, meditating regularly will work wonders for your productivity.

When you meditate, your brain releases endorphins, the feel-good hormones. Endorphins are also high energy boosters and can make you more alert.

Routine #6: Devote some time for exercising

What to do: Working out in the morning releases endorphins, accelerates blood flow, and strengthens your body. It also prepares you for the day ahead and helps maintain your energy levels and your health in general. Countless researches have highlighted that exercise is vital in fighting depression and anxiety.

You do not need the gym for a great workout. A brisk walk in your neighborhood, a 15-minute workout at home, or a quick yoga session is enough to get you going.

Routine #7: Put some music on

What to do: Listening to music makes for a great start to your day. Choose upbeat music and let your body groove to the beats.

Ideally, the music you listen should come with proper beats. You need to feel excited to start the day on the right note, and hence mellow songs might not work in the morning. You can invest in some good speakers and let the music drive away your anxieties.

Routine #8: Eat a filling breakfast

What to do: Well, it is not called the most important meal of the day for nothing, right? The first meal acts as the fuel and has a significant impact on how you perform throughout the day.

Your breakfast should consist of high carbohydrates and lean protein. The cars will keep blood sugar levels in check, while the latter will make you feel full for a longer span.

Routine #9: Take a cold shower

What to do: This one may seem a little too extreme for some people but taking cold showers each morning is known to increase energy levels. It is like athletes taking ice baths but slightly less frigid.

Taking a cold shower can increase blood flow, burn away unhealthy fat, and release dopamine into the body. Like exercising, it can help you get over the morning slump.

Routine #10: Spend time with your loved ones

What to do: Spending time with your loved ones guarantees the right start to your mornings. This will allow you to share some of the positive energy with them. And if you live away, you can call your parents, grandparents, and close friends to wish them an excellent, productive, and blessed day.

This simple act of spending time with your family and close friends will help you in strengthening your relationships and stay motivated as well.

Routine #11: Create a to-do list with time limits

What to do: You probably know that to-do lists are effective in making sure you do not forget any task at hand.

Now, a normal to-do list does not tell you that you have eight hours of work; it only highlights you have ten things to do. But when you include time frames to your to-do list, it becomes more effective. It prompts you to avoid procrastinating or multitasking to finish things off within the specified time.

Routine #12: Focus on one task at a time

What to do: Multitasking is detrimental to your productivity. You may feel like you can do two or three things at once, but that will just set your entire day back.

Multitasking lowers your efficiency and performance because your brain can only concentrate sufficiently on one thing at a time. When you try to accomplish multiple things at once, your brain fails to perform both tasks successfully.

Winding it up

If you wish to be at your productive best, you must adopt these morning rituals. It is worked wonders for some of the most influential figures in the world, and it will work for you too. It is time you ditch those toxic habits that drain your energy and embrace the good habits. Also, do not forget to share how it all worked out for you.


Author bio:

Andy Alvin is an experienced mobile app developed who has recently developed an advanced Grammar checker on behalf of a reputable online academic help platform. In addition to it, he is a dedicated computer programming assignment writer, associated with the digital platform MyAssignmenthelp.com, for the last four years.


 

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