On average, for the life of the person wakes up 25,000 times. This means you have 25,000 likely to spend their morning so that the rest of the day was perfect.


Every morning – a clean sheet. This is an opportunity to change the one your day better. And from the days of our lives and develops. If you want to achieve your goals, ask yourself the question: what do you do after waking up and how to feel?

1. Do not reset the Service

We used to hate the sound of an alarm clock, so click on the reset button, or put it on pause: we are well, and to get out of a warm bed does not want. Although 10 additional minutes of sleep feel worse.

Evolution – a slow process, and humanity as a species is not accustomed to waking up from an artificially created noise. Therefore, we simply ignore it.

When we wake up, our body begins to produce dopamine – a chemical that overwhelming feeling of sleepiness. Its effect is comparable to drinking a cup of coffee or energy. When we sleep, is produced serotonin – the hormone of pleasure.

After resetting the alarm at the same time begin to produce two hormones with opposite effects. Because of this stress on the body, we wake up disoriented and inhibited.

2. Consider not only the award

To motivate yourself to a specific action, such as waking up early in the morning and go to the shower, we use reward . But, as the author of the book “The force of habit” Charles Duhigg (Charles Duhigg), awards are not enough to entrenched habit.


It is necessary to determine a signal which leads to an undesirable behavior, and to replace it. For example, instead of pressing a release button on the alarm clock and then fall asleep, you can reward yourself with a cup of coffee. The signal for this action can serve as the smell of coffee in the room. If you live with someone, ask them to brew a drink every time you wake up.

3. Follow the appropriate strategy

The average adult needs 7-9 hours of sleep, but some get enough sleep for 6 hours, and other small and 10. In order to cheer up, one person needed a shower, and the other is enough to drink a cup of coffee. Decide which category do you feel about people, and it will be easier to make your own strategy and understand how to follow the advice.

Writer Gretchen Rubin (Gretchen Rubin) in the book “Better than before” says that all people can be divided into four groups depending on how they motivate award:

  • Proponents of the rules and orders: always follow the rules – both external (the command set) and internal (that they come up with themselves).
  • Related promises: that work well only under the pressure of authority and when they feel justified obligations to others.
  • Seekers around common sense: for every case they need intrinsic motivation, some meaning for themselves, if they find it – do the work.
  • Rebels: any job gives them a desire to do the opposite.

4. Wake up by natural light

In one experiment, a group of adults who suffer from insomnia , a week was sent to a camping trip. In just a few days without artificial light not only of the experiment, participants began to fall asleep faster, but also easy to get up in the morning. Almost completely disappeared sleep inertia.

The organizer of the study, Kenneth Wright (Kenneth Wright) came to the following conclusion: in order to sleep soundly at night and easy to wake up early in the morning to get up after daylight.

Make it a city environment is quite real: sleep in a room with a window, or better put the bed near the window, so that in the morning to get the maximum amount of light.

5. Meditate

Meditation for everyone. At the same time, it should occur each in their own way. There are dozens of varieties of it – conscious, transcendental, yoga. But no one person can not say for certain what kind is right for you.

But the benefits of meditation are quite obvious: reduced anxiety levels, increases productivity, improves memory.

For example, the MRI scientists found decreased activity of beta waves in the brain after a 20-minute meditation session,   [1]Salming The Mind. . This means that during meditation, the brain ceases to process the distracting information, so we are complacent.

If you do not know where to start, read our stuff , or use Headspace application.

Developer,: Headspace, Inc.
Price: the Free +

6. Minimize the decision-making

We are all prone to the phenomenon that psychologists call fatigue decision. This process takes away our resources, forces, so in the future it becomes increasingly difficult to make effective decisions.

As you can see, I wear only gray and blue suits. So I try to make fewer decisions. I do not want to expend energy and think about what I eat or what to wear. Because I’ve got too many other things to be solved.

Barack Obama

To simplify the process of decision-making, Obama enjoys special notes, which are divided on his desk for three stacks of “agree”, “disagree” and “let’s talk.” This method is many times faster feedback loop, hence the cases are referred to the end faster.

To productively spend your morning, think about what decisions you can take every day automatically. Here are a few simple steps that will help you: choose a dress before going to sleep, eat breakfast for one and the same, to get up early to avoid traffic jams.

7. Eat a frog

Psychologist Brian Tracy in his book “Eat the frog! 21 way to learn how to keep up, “says that each of us has a frog – the largest and most important task, on which we prokrastiniruem.

If the morning to eat a frog, the remainder of the day is going to be wonderful, because the worst is over for today.

Mark Twain, writer

Therefore, the first thing in the morning to eat his biggest frog, even if you do not want. Our reserves of willpower are limited, so you need to start the day with an important matter, as long as power is still there.

In addition, higher level of creativity in the morning. This is confirmed by the study: after waking up in people there is increased activity in the prefrontal cortex – part of the brain responsible for creativity.

8. Do one important thing

Psychologist Kevin Cruz (Kevin Kruse), studying the habits of millionaires, Olympic champions and entrepreneurs, found that none of them mentioned list.

We maintain a list of cases there are a few drawbacks:

  • It does not take into account the time. When a person sees a long list, it proceeds to the problems, which will take less time. Therefore, requiring consistent, long task and remain unfinished (about 41% of the tasks from the entire list, according to the company iDoneThis).
  • There is no difference between urgent and important matters. Again, succumbing to impulse, we rush to do an urgent and ignore important.
  • Increased stress levels. List of affairs provokes known in psychology effect Zeigarnik : nezavershёnnnyh due to problems in the head appear intrusive, uncontrollable thoughts. So all day we feel tired and hard to fall asleep at night.

Therefore, instead of a list of tasks, select only one thing that you have to finish today. After running it, you will feel satisfied and easily will understand the remaining less important tasks.

9. Prepare the night before

Your well-being during waking and throughout the day will depend on how well you slept.

Numerous studies have shown that electronic devices contribute to disruption of sleep cycles. If you regularly have trouble sleeping, try disabling all Soup for 2-3 hours before bedtime (this also applies to e-books).

The cold glow of the screens hinders the production of melatonin – a hormone that coordinates the work of our internal clock.

In the evening, it is necessary not only to sleep, but also to decide how to spend the next day.

McKeon Greg (Greg McKeown), author of the book “Escentsializm. The path to simplicity, “recommends that you write down in a diary, how was your date before planning the next day. If you have not understood that today did right and what is wrong, you will not be able to make a productive plan of action for tomorrow.

How to plan business? We have already mentioned that successful people rarely use to-do list. However, Cruz noticed that almost all of them use the calendar.

The method of planning tasks in the calendar is devoid of all the drawbacks to-do list, which we discussed earlier:

  • you can manage your time;
  • you can schedule the most important things to do at the beginning of the day, when you still have reserves of willpower;
  • you will avoid overvoltage, as can be included in the calendar scheduled breaks.

10. Take a shower to wake up

Nucor, or wake-up shower, – a ritual practiced by the Japanese samurai. Every morning they poured it on his head a bucket of cold water.

Domestic analogue misogi – a contrast shower, when we alternate flows of hot and cold water.

Studies show that such a hydrotherapy has a positive effect on health: reduces stress, strengthens the immune system, the body begins to burn fat better and struggling with depression effectively.

If you decide to try a contrast shower for yourself, follow the following procedure:

  1. First, wash in the shower at normal temperature. Then turn the faucet handle so that the water became ice. Stand under a cold shower for 30 seconds.
  2. Now turn the faucet to water has become very hot. Under this shower disclosed capillaries, improves blood circulation. Stand under it for 30 seconds.
  3. Again, switch to cold water, under which wait another 30 seconds.

It seems that everything is very simple, but at the beginning you can experience a real shock.

Every morning, Benjamin Franklin asked himself: “What good can I do today?”. Before I get to the workplace, you need to recuperate and prepare for a new day. The only way you can do something significant.

Everyone will have their perfect start to the morning. Someone who likes to listen to music in the morning, someone has to read and check the schedule. Make your perfect routine. We hope our recommendations will help you with this.