The dictionary says that routine is a habit of doing something over and over again, mechanically. Exactly because it is something repetitive, it is so frowned upon. But, it is very important for life and influences your professional success. Learn the importance of the morning routine and incorporate habits that will make you more energetic.
But why have a morning routine?
Some people “run over” tasks in the morning. They wake up or rather, jump out of bed and do everything running and without paying attention. This is bad because waking up is no longer something serene and becomes a real punch in the face. Two behaviors make this punch in the face even more painful. Are any of these in your everyday life?
snooze function
The famous five minutes extra represents a “false rest”, according to the US Sleep Solutions Center. The institution says that the snooze function makes us more irritable, in addition to causing memory failures and tachycardia. Sleeping just five more minutes also messes up the brain, as neurologist Shigueo Yonekura explains. When we go to sleep, serotonin, the feel-good neurotransmitter, is released. When you wake up, dopamine is released so the body understands that it's time to wake up. With this chemical breakdown, getting out of bed becomes an impossible mission.
Use your cell phone right after waking up
Do you go to email and check out the latest social media news as soon as you wake up? This is also bad. Seeing that you are already online, many people will bog you down with professional and personal requests.
The morning routine even increases professional productivity and having a pattern right when you wake up brings calm to face all the tasks of the day with an extra dose of motivation. But, what to do to have a productive morning routine? We list 6 habits for you to incorporate it into your daily life right now!
1. Discharge your battery
Don't reply to emails, text before bed, or read work-related stuff in bed. Watching TV in the bedroom is also not recommended. Melatonin, a hormone produced by the brain as soon as it gets dark, is responsible for showing the body that it's time to slow down. With the light of the cell phone, computer and television, the body is confused and takes time to slow down. Try drinking lemon balm tea, listening to soft music and doing breathing exercises.
2. Stretching
Stretching as soon as you get out of bed strengthens your muscles. Learn three easy exercises:
• Stretch while still lying down with your body straight. Cross your hands over your head, extend your arms and push your feet forward. Stay like this for 30 seconds;
• On your back, bend your legs. Pull one towards your chest and hold for 30 seconds. Do the same with the other leg;
• Lie on your stomach. Push your hips back and sit on your heels. With your belly on your thighs, stretch your arms over your head and stay there for 30 seconds.
3. Drink water as soon as you wake up
A glass of water on an empty stomach wakes up the organs and makes their work easier. With everything working properly, there will be no shortage of energy throughout the day.
4. Cold bath
Even in the heat it can be uncomfortable. But have you noticed that the colder temperature gives that spike? In addition, a cold shower strengthens the immune system and improves circulation. Start with warm water and gradually decrease.
5. Breakfast
Having a hearty breakfast replaces what we lost at night. To be balanced, the meal must have fiber, fruits, carbohydrates and even proteins. Invest in whole-grain breads, papaya, yogurt, white cheese, and turkey breast.
6. write
If possible, take about 10 minutes. Divide this time to write down your daydreams and set daily goals.
The morning routine improves productivity and you can incorporate other habits into your daily life. Know what to include in your routine!
Text written by Sumaia de Santana from the Eu Sem Fronteiras Team.
