The alarm rings, the sleep is still in the eyes and the bones - in other words, it's time to get up! Not a few people find the transition from sleep mode to actual "wakefulness" very difficult. Would not it be nice to find a pleasant way to start the day positively? A personal morning ritual?
Which morning ritual suits me?
Exactly this question is dedicated to Michael Xander and Benjamin Spall. Through their online magazine My Morning Routine they regularly publish tips and tricks on how to get started on a new day.
In their book "My Morning Ritual" they have bundled this expertise. Here are some of Xander's and Spall's most valuable tips. So that the start of a new day is not an abrupt "throw-in", but a pleasant ritual.
More ease for the whole day
Get up? Many turn their eyes and press the snooze button smoothly again. Once you have found your personal morning ritual, the day can start in harmony. Benjamin Spall and Michael Xander get to the bottom of this topic in "My Morning Ritual". | ORDER NOW
Are you ready to put off your desire to stay in bed in the morning, put yourself back, make the process of getting up easier, and enjoy more moments afterward?
It's worth taking this hurdle. As fitness trainer Molli Surowiec told us, "After years of trying it out, I've found that the first 30 minutes of the day has the biggest impact on how I feel about the rest of the day."
The tips that follow now result from the work of more than five years interviewing people on their morning rituals, speaking both to outspoken early risers and to people who, like most of us, often speak on the They would rather bury their heads under the pillows when they hear their alarm clock. We hope that you can benefit from some of what these people have to say.
Experiment with your alarm time
Why do you get up every morning at a specific time? Do you always wake up at the same time or change depending on the day of the week or how you feel? For many of us, the time when we get up depends on when we need to be at work, at school or anywhere else.
Give yourself more time
Even though getting up at the last minute, just before you have to leave the house, is an appropriate strategy, if your only goal is not to get fired or fly from school, try getting up earlier and spending more time on to enjoy a morning ritual.
The five-minute attempt
Starting tomorrow, you should get up five minutes earlier than usual. If you are usually woken up at seven in the morning, set your alarm to five minutes to seven instead. Then get up at this new time every day of the remainder of the work week (and if you want, even on weekends). This may seem like an unspectacular exercise, but small changes make it easier to get used to something new.
Once you wake up five minutes earlier for a week, add another five minutes to get up ten minutes earlier. If you postpone your waking time by five minutes each week, you'll finally find the right time for you. But of course you should not wake up so early that you fall asleep in the afternoon.
Get a dog (seriously)
If you find it difficult to wake up in the morning, there are two ways to change that:
- Care for offspring.
- Get a dog.
Responsibility trumps reverie
The first consideration we think is great. Point off. Therefore, we still have the alternative idea, to buy a dog. Art director David Moore puts it succinctly: "It's hard to oversleep when you have two dogs that love you."
If you've ever had a dog, you know what we mean. Dogs will not let you sleep and forgo their morning walk; They are all they have and they do not rest until you get up and enjoy the morning with them. In this way, you are never alone in your morning ritual.
Make your bed
Getting your bed in the morning is one of the easiest things you can do to consciously wake up and prepare for the day ahead. In addition, this morning ritual reduces the risk that you will climb back to bed. Social worker Heidi Sistare notes, "When the bed is made, I feel like my world is clean and tidy. Then I can devote all my attention to my work. "
A small thing with a big effect: more focused and more productive
It can be so effective if you just make your bed neat. That's one of the reasons why the military insists so much on the soldiers getting their beds in order: it gives a sense of discipline and prepares them for the day.
Making her bed may not have such an immediate, profound effect, as is the case with those men and women who serve in the military. Nevertheless, this morning ritual will help you to make your day more focused and productive.
Turn off all background noise
If you first turn on the morning news on the radio when you wake up (or even have a clock radio that tuned in to the right station), we recommend that you get used to it as soon as possible. Even if you may be better informed, these news programs are stressful and have a negative impact on your morning.
Take an example Judge Jeremy Fogel, director of the Federal Judicial Center in Washington DC After taking the newspaper in the morning and making a cup of coffee, he sets quiet classical music. "Listening to this kind of music - I prefer Bach, Handel, and Baroque composer - almost always has a calming effect on me, and the musical structure seems to strengthen my attention."
Let some sunlight shine on your face and fill your lungs with fresh air. Walk or cycle or just walk around the next block or through your neighborhood. If you can not wake up properly inside, there's no reason to stay there - go outside.
The wonderful seclusion of the morning
In the words of endurance athlete Terri Schneider: "I usually go outside ten or fifteen minutes after getting up. I try not to rush, but I do not see any sense in it. I love the quiet and seclusion of the early hours of the morning, and that motivates me to get up and get out - then I feel like I have the space for myself alone before the rest of humanity moves. "
Start your morning with gratitude
Shaka Senghor says, "The first thing I do in the morning is to focus on the feeling of gratitude and three things that I am grateful for. I practice gratitude on a daily basis. "Starting your morning by practicing gratitude will make it much easier for you to stand up, for your day is loaded with meaning that goes far beyond what's going on.
A perspective for the upcoming day
If you are a believer, you may be able to say a prayer to initiate your morning ritual. Former art director Erin Loechner tells: "I start my morning with a simple prayer: God, help me to know. That's it. Nothing special. I think that gives me the right amount of perspective I need during the day - I always repeat that in my mind. "
Use an alarm clock, but do not press the snooze button
Most people rely on their alarm clock to wake up. We use some ourselves. But we do not believe in pushing the snooze button, because that often does more harm than good.
Of course that does not mean that it's easy to get used to it. The teacher Richard Wotton says: "I have forbidden myself the snooze button, because ten minutes extra sleep will not help me in the long run. In winter, when the temperature falls below zero, this rule is a real challenge. "
As if the engine was running, but the car is not moving
Of course, an alarm clock is necessary for most people with full-time jobs and other responsibilities. But snoozing (even if you set the alarm earlier to have some time to doze) often makes you feel worse when you finally get up. In contrast, when you get up at the first alarm.
Writer Gray Miller says on the subject of a snooze: "Lying down while pretending to sleep is like running the engine without shifting gears." Or, like the entrepreneur and participant in the reality show Survivor puts it: "Being responsible for one's life is a good way to get out of bed."
Put your alarm clock in another room
There is a change in the morning design that has a really big impact on how quickly you wake up in the morning. And that's the change of your alarm clock to another room. This practice has been mentioned again and again in our conversations about the personal morning ritual - and there is a reason for that.
Who pushes the snooze button when he's standing next to the bed?
If you put your alarm clock (which is usually the mobile phone) in another room overnight, the physical act of getting out of bed and turning it off is often enough to get you right and get your blood moving. The youth novelist Lindsay Champion says: "There is no reason to press the snooze button when you are already five meters from the bed."
on the other hand
There are, of course, some people who object to our condemnation of the slumbering key. If you like to doze for a lifetime and it works well for you, then we have no objection to keeping that in your morning ritual.
The illustrator Eli Trier comments: "There is something about this nebulous half-awake, half-asleep state that has a special effect. Often in that very condition, I find solutions to any of the problems that occupy me, and come up with ideas and insights as rare. "
Own rules for the morning ritual are okay
Since it is okay for you to get up only after pressing the SLEEP button five times, that does not mean that you would not appreciate the increased energy and productivity that getting up without a snooze button can do. But if the half-awake state is a source of inspiration for you, you can also set your own rules.
While we're at it, if you've found effective methods that will help you get up and that we have not mentioned here, then be sure to keep them. For example, we recommend not leaving electronic devices in the bedroom overnight. Doing so will not seduce you in the morning into the hustle and bustle of social media.
Also deviate from the routine
But some of the people we've talked to see differently, such as the partner at GV (the risk department of Alphabet Inc.) MG Siegler, who says, "I often think I should wait [check the phone] until I'm fully awake, but actually checking the phone helps me wake up and crank up my brain. "
Whatever you do, you do not need to feel guilty about your morning ritual. Even the most disciplined professional we've talked to, sometimes deviates from that.
Authors: Benjamin Spall and Michael Xander
The book tip from the Trainingsworld editorial office:
My morning ritual
"My Morning Ritual" by Benjamin Spall and Michael Xander | ORDER NOW
The first decisions we make in the morning determine how we experience the entire day.
Benjamin Spall and Michael Xander have spoken to more than 60 of the most successful personalities of our day and deciphered the essence of their morning rituals. Among other things, Arianna Huffington, Dave Asprey and Ryan Holiday betray their recipe for success for a good start to the day. As different as the activities of the interviewees in the early morning are - they range from meditation, affirmations, visualizations, sports, reading and diary writing - they all have one thing in common: they are not a chore but the source of positive energy.
Whether it's raising one's own productivity, finding one's own morning ritual, or optimizing one's own attitudes to the challenges of everyday life, "My Morning Ritual" helps develop the right habits to get you through the day start.
Great for anyone who wants to get things fixed early in the morning. "
(Ryan Holiday, Bestselling author of The Daily Stoic, Your ego is your enemy and your obstacle is your way )