Day_Night_Guide_to_Feeling_Better(1).pdf

(23517 KB) Pobierz
A DAY-TO-NIGHT
GUIDE TO
FEELING BETTER
in Your Body, Mind, and Spirit
A Day-to-Night Guide
to Feeling Better
in Your Body, Mind, and Spirit
Humans are creatures of habit.
Nearly everything you think, say, and do is a result of habits deeply rooted into your body and mind
through years of repetitive behavior. The habits you develop can either help you move forward—or set
you back. In fact, the state and quality of your life are direct reflections of your daily habits.
If you are feeling stuck, bored, stressed, unhealthy, or sluggish, you
may
be the very thing standing in
your way of feeling better. Unlike many habit guides, which focus on removing bad habits from your
life, this guide focuses on the positive habits and behaviors you can install and weave into your life to
set yourself up for a healthier you—in your body, mind, and spirit.
From sunrise to sunset, try out some of these healthy habits, and see which ones work best for you to
feel all-around better in your everyday life.
2
A DAY-TO-NIGHT GUIDE TO FEELING BETTER
A DAY-TO-NIGHT GUIDE TO FEELING BETTER
3
MORNING
Morning Habits
for Success
Have you ever noticed when your morning starts in a frenzy—snoozing your alarm, skipping breakfast,
and rushing out the door—the rest of your day seems to reflect that mood of chaos as well? The tone
of your morning will determine the tone of your day, so it’s time to start planning accordingly.
When you form healthy habitual behaviors for the morning, you set your day up for success, and that
feeling of—feeling
good—can
trickle into each part of the remainder of your day.
Here are nine simple habits that you can add into your morning routine now, to ensure you are feeling,
acting, and thinking at your highest potential for the rest of your day—and days—ahead.
1. Stay Unplugged from Tech
If the first thing you do when you wake up is check your smartphone for messages or email, you are
doing yourself a disservice. You are immediately cultivating a reactive mindset, instead of a proactive
one, which will cause you to start your day in a defensive state, rather than a place of inner peace
and control.
Instead, try remaining detached from technology for the first hour of your day so you can begin your
day with present-moment awareness and a positive focus.
4
A DAY-TO-NIGHT GUIDE TO FEELING BETTER
A DAY-TO-NIGHT GUIDE TO FEELING BETTER
5
2. Hydrate
Drinking a glass of water in the morning after going hours without a sip is a good way to hydrate your body. The
Ayurvedic technique—Ayurveda meaning a customized, mind-body approach to health—of adding lemon to a
warm glass of water helps remove toxins from your digestive tract that may have built up overnight, provides a
good source of vitamin C, freshens your breath, supports weight loss, and stimulates metabolism and digestion.
Bottoms up first thing in the a.m. for a healthy—and refreshing—start to your day.
3. Smile
Before you even get out of bed, give yourself a moment to smile and practice optimism. When you smile, it
signals your brain to release the feel-good neurotransmitters (dopamine, endorphins, and serotonin), which lift
your mood, relax your body, and lower your heart rate. Who wouldn’t want to start their day on this positive note?
4. Make Your Bed
Tim Ferriss, author and podcast host, has interviewed more than a hundred highly successful people with diverse
backgrounds and skillsets, and in a variety of industries. He always asks, “What’s your morning routine?” Along the
way, he has collected five habits that he has incorporated into his morning routine, and one of them is
making his
bed.
It may seem like a waste of time, unimportant, or unnecessary (you’re just going to use it again at night),
but making your bed is a simple action you can take in the morning that makes you start your day feeling
accomplished—and what better tone to set than a sense of pride and accomplishment? Taking charge, and
completing simple tasks will give you the foundation to take on more and more throughout the day.
5. Meditate
Incorporating some type of mindfulness practice like meditation into your daily morning routine can help ground
you and train your mind and emotions, which then influences how you react to challenges throughout your day.
During your meditation is also a great time to set your intention for the day. When you get clear on how you want
your day to go or what you want to feel or accomplish, you can make better decisions that create the life you
truly want to live.
Not sure how to start? Here is a simple meditation you can do in the morning:
• Get into a comfortable seated position and set a timer for five minutes.
• Close your eyes and focus on your breath.
• Inhale through your nose for four counts, pause at the top, exhale through your nose for four counts, and
pause at the bottom.
• Every time you notice your mind wandering to other thoughts or sensations, gently guide it back to focus
on your breath.
• When the timer goes off, release your counting, but stay seated with your eyes closed for a moment.
• Set an intention for your day and visualize yourself meeting this intention.
• Open your eyes, draw your arms up to the sky for a stretch, and then move on with your day, carrying the
calm energy and intention with you.
6. Exercise
Whether it’s a simple yoga routine, a brisk walk with your pet, a quick set of sit-ups and push-ups, or hitting
the gym to work off last night’s meal, starting off your day with movement energizes the body and the mind.
Determine what kind of exercise is right for you and schedule it. It doesn’t have to be complicated, long, or
intense, but having some sort of physical activity in the morning will get your blood flowing and help quiet any
mental chatter. You can even switch up what kind of exercise you do every day to keep your routine interesting.
“Life gives you plenty of time to do whatever you
want to do if you stay in the present moment.”
–Deepak Chopra
6
A DAY-TO-NIGHT GUIDE TO FEELING BETTER
A DAY-TO-NIGHT GUIDE TO FEELING BETTER
7
7. Put Yourself Together
Choose Your
Own Adventure
Remember, you don’t
have to do them all!
Choose the ones that
work right for you.
Putting time and effort into your appearance helps build self-confidence.
When you feel “put together,” it is one less thing to worry about throughout
your day.
So, shower, wash your face, brush your teeth, floss, comb your hair, apply
lotion/oil, dress to impress, and apply any other hygiene/grooming habits that
make you feel good about yourself. This may involve picking out your clothes
the night before (especially if you are short on time in the morning) or ironing
your clothes—whatever makes you feel like you are taking care of your health,
looking presentable, and feeling confident.
8. Eat a Healthy Breakfast
You’ve most likely heard that breakfast is the most important meal of the day. When you make time
to eat a healthy breakfast (lean proteins, healthy fats, and whole grains), you’ll have more energy
throughout the day and a stronger ability to focus and concentrate.
9. Have a “To-Do” List Ready to Conquer
Take a few minutes to write down a “to-do” list for the day ahead. Then prioritize it so your day’s list
has only three to five items on it—ranked in order of priority to make sure you tackle the most pressing
things first.
Writing down your “to-do’s” instead of keeping them floating around your mind helps clear mental
chatter. You also give yourself a sense of purpose each day when you know what you need to get done.
Plus, there is something satisfying about crossing tasks off your list—it really cultivates a sense of
accomplishment.
8
A DAY-TO-NIGHT GUIDE TO FEELING BETTER
A DAY-TO-NIGHT GUIDE TO FEELING BETTER
9

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika:

Zgłoś jeśli naruszono regulamin