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Anastasia Sergeeva

7 things to do in the morning to get ready for work

To have a good and cheerful whole day, you need to greet its beginning well! What to do in the morning, how to get ready for work after waking up so that the whole day is productive - we’ll tell you in order.

Information silence

Many of us, in the first minutes after waking up, reach for our smartphones and tablets to check email, log into personal accounts on social networks and read the morning news - and thus, already in the morning, we load our brains with a stream of information, most often quite useless and sometimes not very pleasant. However, it would be better to arrange for yourself at least half an hour of information silence in order to finally wake up and not darken your mood with something you accidentally saw on the Internet.

Even if you're expecting a flood of emails from colleagues or clients, remember important rule how to get ready for work - leave work matters for working hours, and before and after rest and put yourself in order, otherwise any work will turn into hard labor.

Drinking water

A well-known fact that very few people adhere to is drinking at least one glass of clean and still water right in the morning after waking up. This simple action will help your body wake up, speed up your metabolism and replenish the water supply lost overnight (which is an average of 6-8 hours without consuming any liquid). Thanks to ordinary water, we can tune in to work later in the day and forget about fatigue.

Morning work-out

What you need to do in the morning is to spend at least 5-10 minutes on exercises. Such morning physical activity will help you both get ready for work and get a boost of energy from the first hours after waking up in order to feel in good shape for the rest of the day, increase endorphin levels and reduce the risk of stress. At the same time, no one forces you to exhaust yourself with heavy exercises; it will be enough to do a warm-up, stretching or a few yoga asanas. And if time allows, you can even go for a short run.

Skin care

Skin care, of course, is of great importance for our well-being and appearance. It doesn't matter if you are a woman or a man, nice appearance and it will cheer you up and change the attitude of others towards you, which will affect your self-esteem and mood.

It is important to take care of your face in the morning, since at night the skin goes through a regeneration process and becomes extremely susceptible to useful action care products. For the same reason, it is especially important to cleanse your face of dead cells and excess sebum in the morning - and you need to use a special cleanser, and not just splash your face with a towel. Well, after washing your face, you need to apply a moisturizer to your skin. And don’t forget: it’s not just the skin on your face that needs care - at a minimum, you should also take care of your neck, arms and décolleté.

Proper breakfast

What you need to do in the morning without fail to get ready for work is to eat right! The importance of a full breakfast should never be underestimated. If you skip breakfast, you will soon feel weak, lethargic, and our brain, which is left without a charge of energy, will not be able to concentrate on labor activity. As a result, you will be quite distracted, apathetic all day and, perhaps, take the first step towards developing depression.

Remember: breakfast, even during a diet, is a strategically important meal that not only cannot be skipped, but you also need to consume substances that are important for energy, namely proteins and complex carbohydrates. Left without “fuel”, the body will do exactly the opposite - it will begin to accumulate fat as a reserve in case it does not receive food again.

Plan for the day

Another important point on how to tune in to productive work during the day is to make a list of tasks that you must complete today. Famous speaker and author of the book “Hour of Silence” David Horsager advises to be guided by the so-called SVD tactics - the most important matters. Its essence is to determine the most important tasks for the day, discarding everything unimportant, and do only what you can do. Here's how you can get ready for work and competently build such a plan:

Number several lines with numbers from 1 to 5.
Determine the most important, global goal for today, and write it down as number 1.
Think about what tasks will help you achieve this goal. Write down the supporting tasks under the remaining numbers, from most important to least important.

The main thing is to set yourself a realistic goal and be responsible to yourself.

Time for yourself

Here’s another tip on how to get ready for work and a good day right in the morning - spend a little time on your personal affairs or entertainment. Set an alarm for the morning, taking into account that you can spend about twenty minutes watching a TV series, listening to music, drawing, or simply contemplating nature from the window with a cup of green tea - the main thing is to do what you like, that brings joy, pleasure and peace, and inspires you to new achievements. You will see for yourself how much more pleasant it will be to leave the house after this.

Take it for yourself and tell your friends!

When and how?

It is best, of course, to do exercises every day. Ten to fifteen minutes is enough, but if desired, you can increase the duration to half an hour. If you can’t do it every day, do it as often as you can, it will still be more useful than not doing anything at all.

You need to do exercises BEFORE breakfast. But you should definitely drink water before exercise, at least a glass. After all, you didn’t drink at least 8 hours of sleep, some amount of water was excreted in your urine and sweat. Once the fluid is gone, it means the blood has become thicker and increasing its circulation in such an “undiluted” form is overloading the heart. So, you need water, and if you are hungry, juice. Those who cannot live without coffee or tea can also drink these drinks. But a standard cup of coffee (50 ml) will not dilute the blood, so supplement it with another liquid.

Now let's look at the intensity of movements. Remember a simple rule: the colder the weather, the less active you should start. That is, if in the summer you can do exercises with a pulse of 90–100 beats per minute, and by the end of the workout you can raise the pulse to 110, then in the winter start with 85–90.

Subtleties of choice

It is necessary to start with low-intensity exercises and gradually increase the load. The difference from a full workout is that after exercise you should never feel tired. If this happens, then shorten your morning warm-up or make it slower. At the same time, morning exercises are not relaxation or stretching. During class, you should feel that your heart has begun to beat faster and your breathing has become faster. After morning exercises, you should definitely feel light and cheerful. If, after charging, you are going to go to the gym or, for example, ride a bike, the charging should be longer and end at a higher heart rate than usual.

Another important point– breathing. Try to breathe as deeply as possible, not only with your full chest, but also with your stomach. This will open up the lungs that have collapsed overnight and increase the amount of oxygen entering the blood. In turn, increasing the amount of oxygen and improving blood circulation will speed up metabolism and increase the amount of fat burned during movement.

Practice

Now let's see what exercises are useful to include in morning exercises and how to perform them correctly.

It is best to start by stretching your arms up, turning your head, and twisting your arms to develop your joints. When you reach up and twist your head, do not throw it back under any circumstances (do not lower the back of your head onto your back). It is better to first bend your arms and legs slightly at the joints, without tension, and then begin to rotate them at a moderate pace.

Use complex exercises, that is, those that involve all the muscles of your body. For example, walking in place or around the yard. Don't forget to move your arms while doing it and don't slouch.

Great exercises to exercise are squats and lunges. You should not go down too low, so that the angle at the knee joint is straight or obtuse. Never bend your knees when doing squats.

Other complex exercise– push-ups. Few people can do push-ups on their toes, as they require a decent amount of exercise. physical training. Feel free to simplify this exercise. The easiest option is to do push-ups with your hands on the wall. The farther your legs are moved from the wall, the more difficult it is. Slightly higher load - knees on the floor, hands on a chair or sofa. Even more difficult - feet (toes, not knees) on the floor, hands on the sofa. Finally, the “female” version – knees and hands on the floor. When you can do 20 push-ups like this, lean on your hands and toes.

Exercises can be done with dumbbells and other weights. In this case, choose exercises that again use as many muscles as possible. That is, don’t just bend and straighten your arms, but do bends in different directions, squats, lift dumbbells from the floor, etc. with weights. But abdominal exercises (crunches, leg lifts) are not suitable for morning exercises - they involve too few muscles, they do not increase the flow of oxygen and blood circulation. It is better to leave them for the evening.

Finally, another option is to exercise with a device that, willy-nilly, involves the whole body. For example, a short bike ride, spinning a gymnastic hoop (hula hoop), stretching an expander, and so on.

In general, as you can see, morning work-out– it’s very simple and at the same time very effective!

Even if you're definitely a night owl and not a morning person, there are always good things to be found in your morning routine. For example, if you make morning a part of your healthy lifestyle program, then your attitude towards it will change very soon, and you will finally stop waking up with the thought: “Why do I need all this?”

We tell you what five things people who take care of their health must do in the morning. And now you can too.

Drink a glass of water

Nutritionists agree that drinking habits more water- a simple step towards health with two obvious benefits (optimal hydration of the whole body and acceleration of metabolism). Why is this especially important in the morning? The fact is that at night our body uses water to restore itself, so in the morning this balance must be replenished so as not to feel lethargic or tired. Your goal: a large cup or two glasses clean water without gas immediately after waking up.

Do exercises

Five minutes physical activity at the beginning of the day is the key to not only health, but also excellent well-being. It doesn't have to be anything strenuous: a couple of yoga poses or stretching will already get your muscles working, so over time your body will learn to wake up without the help of caffeine (which will certainly benefit you, even if you don't plan to give up caffeine). morning cup of coffee).

Time management experts also note that a small but completed task at the beginning of the day will allow you to get into the right rhythm and get everything done that you have planned. Let's add to this the opinion of fitness trainers, who remind us that exercise helps reduce stress and increase endorphin levels.

Give up gadgets

Unless it's part of your job, try not to touch your phone for at least 30 minutes after waking up. Give your brain some time to really wake up, instead of throwing it into emails and social media posts. Psychologists are sure that starting the day as calmly as possible is extremely important for our mental health. So you should make your morning truly good as soon as possible.

Take care of your skin

A proper breakfast, two liters of water a day and exercise is an excellent, but still incomplete list. Don't forget about skin care, which should be given no less attention in the morning than in the evening. You've probably heard that while we sleep, regeneration processes occur in skin cells. Thanks to this, it is in the morning that the skin is especially susceptible to the effects of active ingredients in creams, gels and serums.

Dermatologists advise not to limit yourself to using a moisturizer, but to accustom yourself to a morning care procedure, which will include at least three stages (cleansing, nutrition, hydration). By the way, it is important to cleanse your skin of excess sebum in the morning even more thoroughly than before bed - so if you don't use a cleanser at the beginning of the day, it's time to change your approach. And, of course, in the process of caring for your facial skin, do not forget about such strategically important areas as your hands and décolleté.

Find time for yourself

In fact, the guarantee of a wonderful, amazing and inspiring morning is yours internal state, corresponding to all specified parameters. And, let’s face it, it’s hard to be in a good mood when “five more minutes” has turned into half an hour again, and there’s so little time left before leaving the house that best case scenario you will have time to comb your hair and brush your teeth. Psychologists advise setting your alarm clock with 15-30 extra minutes in mind, which you can spend the way you want. Listen to your favorite music, watch an episode of Friends, or just sit on your bed with a cup of fruit tea and look out the window - it's up to you. The main thing is that the process is truly enjoyable.

Comfortable sleep and timely awakening are an important guarantee of good health, vigor and good mood during the day. For some this wisdom comes easily, for others it is more difficult. In this article we have collected 19 useful tips that will help you get out of bed every day with ease.

How to make your morning cheerful and positive?

The right start to the morning determines a productive day. If getting up every day is difficult for you, our tips on how to get up early without discomfort will come to the rescue.

Take a few techniques, which we will discuss below, and follow them for 21 days. This is how long it takes for a habit to form. Just three weeks and you will forget about the lack of vigor and good mood in the morning.

6 proven ways to fall asleep quickly

An important component of a good morning is sound, healthy sleep. To get up early, you need to fall asleep on time, which can be quite difficult, given the numerous distractions.

1. Fall asleep in complete darkness

An important regulator of biorhythms is the hormone melatonin, a powerful natural antioxidant that helps fight aging. It is produced only in the dark, the peak occurs between 00:00 and 04:00. Without it, forget about vigor, strong immunity, slim figure and elastic skin. It has also been found that a lack of melatonin increases the risk of cancer.

Artificial lighting in the room reduces melatonin production. Therefore, doctors recommend falling asleep in complete darkness: hang completely blackout curtains on the windows, turn off the TV, monitor, night light, buy a phone charger without an indicator light.

Moreover, it is better to spend an hour and a half before bedtime away from gadgets - the light from the screen excites nervous system and reduces the time of melatonin production by an average of 90 minutes. For the same reason, throw energy-saving light bulbs out of the bedroom.

2. Don’t be glued to your phone

We have already found out that a bright glowing screen will force the body to suppress the production of melatonin. But falling asleep cuddled with a smartphone is also not worth it because you can lose track of time while exploring the Internet, and as a result you will fall asleep much later than you planned.

3. Make time for evening exercise

This advice will be especially effective for night owls. Set aside 15 minutes for easy physical exercise in the evening to relieve emotional stress and stretch aching muscles. If done regularly, evening exercises will speed up your metabolism.

The complex can include several simple yoga asanas (cat, cobra or horseman pose), warm-up exercises or a complex with dumbbells weighing 1-2 kilograms.

The optimal duration of evening exercises is a quarter of an hour, frequency – 4 times a week. Exercise should be done 20 minutes before dinner, and never right before bed.

4. Don't lie down on a full stomach

Eat up at night - bad habit not just for the figure. Firstly, a large dinner high in carbohydrates reduces the production of somatotropin (the so-called “growth hormone”) by three times. Namely, this substance affects the regeneration of muscle tissue. A constant deficiency of somatotropin will accelerate the aging process.

Secondly, the body focuses on digesting food, which will make it much more difficult to fall asleep. Especially if your dinner was rich in proteins and fats.

It is much more pleasant to plan how to start the morning with a delicious, mouth-watering breakfast. This will make getting out of bed much easier. If waiting for the morning is completely unbearable, drink a glass of 1% kefir or a little bran.

5. Ventilate your bedroom

It is extremely important to provide fresh air into the bedroom. In summer you can sleep with the window wide open, in winter - with the window open. Or at least ventilate the room regularly.

“Easy to say! I live in big city, where o fresh air you can only dream and it’s noisy even at night,” one of our readers may think, and they will be absolutely right. We advise residents of megacities to install an air ionizer in the bedroom, which will provide the effect of sleeping in nature.

6. Aromatherapy? Why not!

A few minutes before heading to the kingdom of Morpheus, light an aroma lamp with essential oils in the bedroom.

The most effective scents for sound sleep: chamomile, neroli, lavender. If you can't sleep due to anxiety, bergamot, coriander, lemon balm, benzoin or marjoram oils will come to the rescue.

Do not overdo it with concentration: the smell should not be suffocating. 2-3 drops diluted in warm water will be enough.

It is very important to ensure fire safety: use only specialized aroma lamps. Place on a flat surface (such as a metal tray) away from the bed to avoid accidental brushing while you sleep. Make sure there are no flammable objects near the aroma lamp.

Imagine that every day you will get up at least half an hour earlier and do something interesting exclusively for yourself. Over the course of a week, you will have three and a half hours of time that you will devote to your hobbies or self-improvement. And if you develop the habit of getting up an hour earlier, then in a week you will already get seven hours of productive time. We think it’s worth learning to get up earlier for this! Here are some useful tricks.

1. Wake up using the “five minute rule”

There is an effective 5-minute awakening system that you can try for yourself:

1 minute. You have just woken up from a dream. Think about your favorite people, memorable events, beautiful places- in a word, about something good and joyful.
2 minutes. Stretch gently and breathe deeply to wake up the body and provide it with enough oxygen.
3 minutes. Gently massage your temples, neck, earlobes and eyebrows to improve blood flow to the brain.
4 minutes. Rub your palms together, gently rub your arms, legs, stomach, back, chest. This will improve blood circulation throughout your body.
5 minutes. Smoothly assume a sitting position. Drink a glass of water (it is advisable to leave it next to your bed in the evening). Rise slowly forward to a new day.

2. The main thing is motivation

If you don’t know how to wake up in the morning due to sad thoughts and depression, you can prepare a list of “pleasures” that await you during the day in the evening and put it near your bed. Read this list when you wake up, be glad that you have a lot of good things ahead of you, and get up happily with a smile on your face.

3. Set a pleasant melody on your alarm clock

Many people set sharp, loud ringtones on their alarm clocks: they supposedly help them wake up and come to their senses faster. In reality, such melodies are annoying and make you want to turn them off as quickly as possible in order to “sleep for another five minutes.”

It is better to choose gentle (but not soporific) melodies with gradually increasing volume. They will smoothly bring you out of a sleepy state and help you meet the new day on a positive note. For example, “Morning in the Woods” by Edvard Grieg is a timeless classic.

4. Take your alarm clock away

You can also try famous technique: take the alarm clock to another room, put it on the top shelf of the closet, etc. The main thing is that to turn off the sound you have to get up and take at least a couple of steps. Try not to be tempted to lie back down afterwards: after all, you're already awake and up, so why not get busy?

Because the alarm clock modern people most often started on the phone, this habit will also serve you another service: it will save you from surfing the Internet before bed.

5. Use modern technology

Market mobile applications can offer many opportunities for a pleasant awakening.

Human sleep is divided into two phases: deep and fast sleep. Waking up in the fast phase is much easier. Smart alarm clocks for mobile monitor your sleep activity and calculate what phase you are in. You just need to set the wake-up interval (for example, from 8:00 to 8:30), and the sleep tracker will wake you up at the most convenient moment. The most popular applications of this kind are Sleep as Android and Sleep Cycle.

There are a lot of original alarm clocks in the AppStore and Google Market that require you to perform some action. For example, go to the mirror and smile (Smile Alarm Clock) or solve a math problem (Math Alarm Plus, Alarm Clock Extreme).

Test robotic alarm clocks: a running alarm clock on wheels, a clock flying around the room, or a piggy bank alarm clock that will beep obnoxiously until you throw a coin into it. Athletes will appreciate the dumbbell alarm clock, which turns off only after 30 lifts.

Running alarm clock

6. Drink a glass of water when you wake up

Try to prepare a glass of water with lemon in the evening, place it next to your bed and drink it after waking up, even if you are not too thirsty. This simple technique will help you normalize your water balance, prepare your stomach for the first meal, improve your metabolism and remove toxins.

7. Play your favorite music

You may be used to turning on the TV or logging onto social media in the morning. All of these are not very good habits, because from the very beginning of the day they clog your mind with unnecessary, and sometimes even negatively colored information. It’s better to turn on your favorite music while getting ready in the morning, which will charge you with pleasant emotions. Prepare a playlist with upbeat songs and change it every week.

8. Start your day with exercise

Let's stretch and stretch! Even a short complex simple exercises will increase the flow of oxygen into the blood, which means it will give you a boost of energy.

Choose light exercises that do not require strength, because your main task is to stretch your muscles and saturate your body with oxygen. This could be warm-up exercises or stretching. A 10-15 minute complex will be enough.

There is no need to start charging immediately after waking up. Give your body 10-15 minutes to “come to your senses.”

9. Take a contrast shower

The logical end of charging is a contrast shower. If after the exercises you still have a bit of drowsiness, it will disappear after the bath procedures. In addition, this is a great way to improve skin tone and strengthen the immune system.

Take a contrast shower correctly in three stages. Each stage: 1-2 minutes of hot (but not scalding) water, then 30 seconds of cold. At stages 2 and 3, try to slightly increase the “cold” period. Having completed the procedure on cold water, rub thoroughly with a terry towel.

You shouldn’t rush into the hardening pool headlong. The optimal temperature difference for a contrast shower is 25-30 degrees. Ideally: hot water – 42-43 degrees, cold – 14-15. But you should start with 40 degrees hot and 25 cold, gradually increasing the gap.

If you have heart problems, be sure to consult your doctor about contrast showers.

10. Be sure to have breakfast

Nutritionists call breakfast the main meal of the day. Never skip breakfast with the intention of grabbing something along the way. Scrambled eggs, scrambled eggs, muesli, oatmeal with fruit - any of these options are suitable to start your day successfully and productively. Drink coffee and freshly squeezed juices after meals: on an empty stomach they can cause stomach discomfort.

11. Fill your morning with pleasant little things

Try to carve out 10-15 minutes from your morning getting ready for a pleasant ritual. Sip a mug of green tea slowly while scrolling through your news feed. Get yourself a diary, design it beautifully and write down your impressions of the previous day every morning. Or, on the contrary, plan the day that has begun: make a list of goals, important meetings, shopping. Watch one episode of your favorite TV series. If you strictly monitor your diet, you can make a small exception for the morning - have delicious yogurt or cake waiting for you in the refrigerator.

If you have a long-awaited day off, do not try to sleep off the entire past week. Sleeping too much is also harmful. The established sleep norm ranges from 7 to 8 hours, although it is worth remembering that each body is individual. Systemic excess sleep leads to obesity, increased risk of heart disease and even shortened life expectancy. In isolated cases, you will experience a headache and a general depressed state.

The editors of the site hope that our advice will help you learn to control your daily routine without special effort.
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