Keep your energy levels high. The energy you got from eating dinner the night before is depleted by morning. Eating a high-fiber breakfast stabilizes your blood sugar, which helps you feel energized and more focused. You need energy for maximum motivation in the morning and all day long. Avoid refined carbohydrates such as doughnuts because they create a blood sugar spike and then a crash. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Keep your breakfast simple and nutritious. Boil eggs and refrigerate so they’re handy for busy mornings. Enjoy a hard-boiled egg with an English muffin and a banana for a balanced breakfast. Another option is to cook oatmeal overnight in a crockpot. Enjoy hot oatmeal and fruit in the morning and refrigerate leftovers for a quick breakfast the rest of the week. Pack a balanced lunch. Use a wide-mouthed mason jar to make a high-protein salad. Place salad dressing at the bottom of the jar. Next, layer veggies such as cucumbers, cherry tomatoes, carrots and chickpeas. Add lean protein such as grilled chicken. Finally add leafy greens on the top, close the lid and refrigerate. The salad will stay fresh overnight since the greens are separated from the dressing. When you’re ready for lunch, simply shake the jar to spread the dressing and then pour into a bowl.
Your body uses a lot of energy to digest food. Eating a heavy meal near bedtime makes it harder to fall asleep. Eat two or three hours before bedtime. This gives your body time to finish digestion before you hit the sack. Avoid sugary or greasy foods since they can lead to a blood sugar spike or heartburn. Both make it harder to fall asleep. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
The artificial light from electronic devices disrupts your circadian rhythm. It suppresses the sleep-hormone melatonin, which causes you to stay awake longer. Disrupted sleep means you’re sluggish and irritable in the morning. [4] X Research source
Drink non-caffeinated beverages instead such as caffeine-free tea or warm milk. These have a soothing effect. You’ll having an easier time falling and staying asleep.
Limit alcohol to one or two drinks a day. Have your last drink at least two hours before bed. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Read an old-fashioned book or magazine. You’ll fatigue your brain and fall asleep more easily when you read. Avoid reading from an electronic device because the light from the device can keep you awake. Plus, you’ll be tempted to check your messages or apps. Relax your muscles. Taking a warm bath or doing gentle stretching are some ways you can release tension from your body. Your muscles are tight from your busy day. A bath or stretching helps you unwind and more easily fall asleep. Aim for seven to nine hours of sleep each night. This amount allows you to move through all the cycles of sleep. There are four phases of sleep that repeat approximately every 90 minutes. If you sleep for less than seven hours, you cannot cycle through all the phases. [9] X Research source Recognize that sleep is important to your overall health. Sleep deprivation leads to memory loss, lack of concentration and fatigue. Consistently sleeping well boosts your immune system and helps you control your weight. A good night’s rest improves your energy, motivation and overall wellbeing. [10] X Research source
Read an old-fashioned book or magazine. You’ll fatigue your brain and fall asleep more easily when you read. Avoid reading from an electronic device because the light from the device can keep you awake. Plus, you’ll be tempted to check your messages or apps. Relax your muscles. Taking a warm bath or doing gentle stretching are some ways you can release tension from your body. Your muscles are tight from your busy day. A bath or stretching helps you unwind and more easily fall asleep. Aim for seven to nine hours of sleep each night. This amount allows you to move through all the cycles of sleep. There are four phases of sleep that repeat approximately every 90 minutes. If you sleep for less than seven hours, you cannot cycle through all the phases. [9] X Research source Recognize that sleep is important to your overall health. Sleep deprivation leads to memory loss, lack of concentration and fatigue. Consistently sleeping well boosts your immune system and helps you control your weight. A good night’s rest improves your energy, motivation and overall wellbeing. [10] X Research source
Keep your curtains partially open. When light fills your bedroom in the morning, waking up is easier. Light in the morning tells your body to naturally awaken. It will help you get into a lighter stage of sleep, so when your alarm sounds, it’s easier to get out of bed. Set your alarm for 10 or 15 minutes earlier. You can ease into your morning more calmly as opposed to rushing around. Sit up slowly in bed and do some stretches. Make an effort to go to bed around the same time each night, even on weekends or days off. Consistency is key to healthy sleep patterns. Your circadian rhythm stays in sync when you have the same bedtime routine each night.
Sleep in your workout clothes. If you want to work out first thing in the morning, you’ll have one less thing to do if you’re already dressed to hit the gym.
Drink caffeine moderately. A cup or two of coffee or tea helps you feel more alert. Avoid caffeine overload. Any more than three cups may make you feel jittery and distracted. It can actually decrease motivation because you’re unable to focus. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Move around to music while you’re getting ready for the day. Listen to music and dance while brushing your teeth or making your coffee. Even two or three minutes of movement goes a long way. Take a brisk walk outside for five minutes. A quick walk gets your blood pumping and activates your brain. You’ll be more motivated to start your day.
Put your keys, transportation passes, wallet, handbag, sunglasses and backpack in the basket. In the morning, you’ll know exactly where all of your essential items are so you can grab and go. Write a checklist of things you must do before you leave the house on the white board. Scan the board each morning so you can leave the house knowing you’ve remembered everything. For example, list “feed cat, grab lunch, take coffee. ”
Think about something you’ve been putting off doing, like going back to school. Make two columns in a journal. In the first column, write down the challenges you feel are keeping you from achieving your dream (in this case, going back to school). For example, “I don’t have money to go back to school. I don’t have the time. ” In the second column, write down how the goal benefits you. What would your life be like immediately after, a year after and five years after you achieve it? For example, “I have the qualifications for my dream job. I can earn more money. I can buy a house. ” Recognize the feelings of joy and pride that come with these accomplishments. Build on your feelings of joy and pride. Take one small step toward your goal. For example, you might research college programs, or contact schools to find out about financial aid. Write in your journal each week, noting your accomplishments as well as your challenges. Make notes on how you can overcome the difficulties you faced from the week before. You can keep your motivation high by acknowledging your progress and using problem-solving for the difficulties.
Monetary rewards are often the most motivating. For example, if your goal is to walk for 20 minutes each day with your friend, give your friend $20. When you show up and complete your walk, your friend gives you your money back. If you don’t show up, they keep your money. You’ll find that you’re highly motivated to walk every day. [18] X Research source
Avoid agreeing to commitments because you feel guilty. If you agree to do something simply to spare another person’s feelings, you’ll end up feeling resentful and bitter. Make a list of your priorities. Focus on what’s important to you and how you want to spend your time. If something falls outside of your priorities, politely decline. Be brief yet firm. You don’t need to give someone a lengthy explanation. Be succinct, honest and polite. Simply say, “No, I can’t organize the fundraiser this year. Thanks for thinking of me. Good luck with your event. ”
Connect with a mentor. For example, maybe you want to go back to school, but no one around you seems to support you. Contact a school and ask to get connected with a student who successfully completed the program. Talk to them about their tips for success.
