6 habits you should do in the morning to have an energetic day

Morning is the time to start the day so motivation in the morning is very important to determine your mood for the day.

It's like in football, when your team concedes too early in the game, the strategy will be broken, the players' psychology will also suffer, and the risk of your team losing is very easy. go out.

On the contrary, if you have early advantages, the players' psychology will also be excited and it will be easy to sublimate.

Morning is so important, but most of us make it have the opposite effect just because of our seemingly harmless habits. I don't want to turn this article into pointing out mistakes or saying that people have to do this or that to be correct. I just share what I usually do in the morning and the habits that may be causing you to have an unsatisfactory day.

What I've listed below is my ideal morning, but nothing is perfect. I myself am just a normal person, not a robot, so many days I don't do exactly what I listed below.

Therefore, I don't want to be like the motivational teachers who paint an image that is too perfect so that when you can't do it all, you will feel discouraged. I understand this because I also experienced the same feelings of blaming myself for being useless.

Just change yourself little by little every day. If you can't do it all, just do 1 or 2 things and you'll be fine. When you feel comfortable, do 1 or 2 more things. Anyway, doing it is better than doing nothing!

Get enough sleep, on time and properly.

Sleeping on time not only makes you feel refreshed and alert the next day. It is also an opportunity for your body to rest, regenerate, and detoxify after a long day of non-stop activity.

If you work 8 hours and feel tired, run 15 minutes and feel tired, can't bear to hold your poop for a few dozen minutes, then why make your heart, liver, lungs, etc. work all day without a chance to discharge? to be alone or to rest. Just evil :(

It's best to sleep before 11am. Sleeping after 11am if repeated for too long is very harmful. Sometimes you just have to stay up late one day!

What if work forces you to stay up late? I will give you 2 solutions.

1. Quit your job and leave it there if you have the time. If you are forced by your boss, quit your job. What kind of company and boss force employees to work all day at the company and then come home and force them to work at night... The money they earn is just used for medical treatment, nothing else... Quit your job. haha
2. If you still have to stay up late, even though I don't want you to, I will still give you a solution to stay up late and wake up the next morning less tired.

How you slept the night before will affect how you wake up in the morning. You will wonder that many days even though you get enough sleep for 6-8 hours, even up to 9 hours, you are still tired. While there are days when I only sleep 4 hours and still wake up very alert. So what is the cause?

During sleep, you will not sleep the same all night, but your sleep will be divided into 90-minute cycles. Each cycle will consist of 5 stages:

Lullaby -> Light sleep -> Deep sleep -> Very deep sleep -> Dreamy sleep.

When you wake up in the middle of a Deep Sleep or Very Deep Sleep cycle, you will be very tired because your body is in a state of complete rest and if you start it back up right away, it will be very tired.

Similar to when it's winter, it's very difficult to start your motorbike in the morning. But after going a distance, restarting will be easier because the engine has warmed up and the spark plug will be easier to ignite.

Therefore, to wake up most alert in the morning, you should wake up in the transition period between cycles. For example, sleep for periods of time: 3 hours, 4 and a half hours, 6 hours, 7 and a half hours, etc. (However, you should still sleep about 6 hours or 7.5 hours is best)

So you can calculate the time you need to go to bed to wake up on time the next morning without being tired, by adding the time you sleep to the time you wish you could sleep.

For example, I usually wake up at 6am, and it usually takes me about 15 minutes after going to bed to fall asleep. So I will have to go to bed at 11:45 p.m. or 10:15 p.m.

You can learn more deeply with the clip below from Web5ngay channel (this channel also has many pretty good tips, is fun and optimistic, but the content is also real unlike other channels that teach theory):

Do not use your smartphone for 1 hour when you wake up.

In the past, I often had the habit of waking up in the morning and touching my phone to check notifications from mail and social networks. Surely many of you will also have that habit.

I know many people (in fact, even me in the past) woke up in the morning and went to give birth, bringing their phones into the bathroom to sit.

But unintentionally this ruined my morning due to outside influences. Waking up in the morning is the time for you to get energy for the whole day, not to spend time solving problems, or to go to social networks to see how other people are living.

Not using a smartphone helps you stay away from negative energy sources such as negative news, work problems that need to be resolved, etc.

Before going to bed, I often turn off the Wifi and 4G connections so that when I turn off the alarm in the morning, I won't see notifications from different sources.

Exercise, shower in the morning.

After waking up at 6am, I will clean myself for about 15 minutes and then go to the gym. In the past, I often jogged in the morning on the street, but it was usually not very durable because in order to run, I had to leave the house around 5:00 a.m. to avoid heavy traffic and inhale the smell of gasoline, which is more harmful to my health. health. Another thing is that sometimes waking up at 5am puts pressure on you the night before to go to bed early so you can get up the next morning.

When you exercise for at least 30 minutes in the morning, your body will secrete Adrenaline, creating excitement and clarity so you can start a day full of vitality. At the same time, exercise so that your body stays healthy and does not get tired when sitting at work.

You can play any sport. Like I'm not too passionate about the Gym but like sports, so I often go to the Gym for a bit and then switch to jogging, both sweating a lot and having the stamina to play soccer. I will run about 3 - 4 km.

Recently, I just moved to a new place so it's farther away from the gym, so I switched to mid-afternoon workouts to avoid traffic jams. (I bought the card last year. The rooms there are nice and cheap, other comparable places are many times more expensive. huhu)

And of course, because I practice in the morning, I also shower in the morning. When you are tired from running and sweating a lot, after showering, you will feel comfortable and refreshed.

You can look in front of the mirror and smile, it has a very positive effect - I promise that it sounds a bit stupid but it is very effective.

Meditate for about 15 minutes.

I usually spend about 15 minutes in the morning meditating (after showering). There are many schools of meditation, and the effects of meditation are many, so I plan to dedicate a separate article to write more specifically.

You can simply understand that the soul is similar to the body, needing purification and exercise just like you eliminate toxic substances by sweating and exercising to make your muscles stronger.

Each school of meditation will have a different theoretical basis system. Basically, it directs the mind to focus on something. The school of meditation I follow is Vipassana - helps you live more true to reality, see things happening in their true nature (because every time something happens we often evaluate it correctly, being wrong or blaming yourself makes things go away from their nature). At the same time, it improves the ability to concentrate on work.

For example, when you are insulted by someone else, you just see the incident as it is without judging whether that person is right or wrong, judge yourself, etc. It sounds a bit difficult to understand, but When you meditate gradually over a period of time, you will feel this.

At first, meditating will certainly be difficult because your mind is used to the chaos of life so it is difficult to sit still. It will be like a monkey that never sits still and you will improve by guiding it to quietness gradually, not just over a few days.

Practice gradually from sitting for 10 minutes, then increase to 15 minutes,... don't force yourself too much. When sitting, you will be quite uncomfortable because you have to keep your back straight, put a pillow and sit on it (keep your feet on the floor, it will be more comfortable!)

Remember when meditating, smile slightly and open your shoulders, don't hunch your back like a rice cake, it will make your spirit go down.

Listen to, or watch short motivational clips.

After meditating, I often sit and watch the motivational clip "Win the morning, win the day" to create positive energy in the morning. Please subscribe to channels like Team Fearless, Fearless Soul,... to watch more motivational clips and improve your English skills (both ways).

Make plans for that day.

You can do this in the morning or the night before going to bed. Many documents say that when you make plans before going to bed, your subconscious mind will save the information so that the next morning your brain will be pre-programmed to wake up to do these tasks.

You have the option of planning by keeping a small notebook or using applications like Evernote, Tasks, etc. After completing a task, you just need to check off or cross that task off. Just try it, the most enjoyable feeling is finishing something and checking to confirm that it's done.

I use Evernote because I use the Pro version and often save documents or information here, so it's convenient. You can also use Tasks - Google's free application, which is also very convenient.

Recently, I stopped using Evernote and canceled the pro version because I just learned how to use Google Calendar for better scheduling and much more effective management. If anyone is interested, you can leave a comment below so I can do it.

• Eat fruit for breakfast, don't eat a full meal

On a normal morning, I usually eat fruit for breakfast, because science has proven that the small intestine wall absorbs fruit best, so eating fruit in the morning will absorb it best, and only need to eat fruit. Enough energy to last you all morning. It could be an apple, a piece of melon, for example.

Eating fruit for breakfast has been proven by many scientific documents. Many famous people also use it. I also find it very good when I use it, my stomach feels very light and comfortable, without any discomfort.

I also have exception times like eating pho, vermicelli, vermicelli or going out to eat tripe with friends, but not often.

You can decide whether to do it or not, but in the morning you should not eat too much. Just starting the day will force your stomach to work, consuming a lot of meat and overworking it will make it very tired. . And a tired stomach will make you uncomfortable. Eating a bowl of pho full of meat for breakfast won't make you more energetic. I'm sure!

After that, I will start my working day. If I have to use Photoshop or other heavy applications that day, I will work on a desktop computer at home with a large screen and strong configuration. If it's just to write articles or edit, etc., I'll carry my backpack and laptop to sit at a cafe like when I'm writing this article, for example.

That's what I usually do in the morning to have an optimistic and energetic day. The things I apply are all synthesized and tested by myself and most of them have a scientific or research basis.

Hope to help you have a great morning, when you have a great morning you will have a great day. And every great day will make your life even better.

How do you start your morning? What things have you tried to apply? Please comment below. Hope to receive feedback from everyone. Wishing everyone a great day at work!