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The Morning Routine Of Emotional Momentum

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The Morning Routine Of Emotional Momentum

I’ve tested various morning routines and am constantly switching my approach to find the best morning routine for emotional momentum. After several attempts, this 6 step morning routine has helped me the most. The reason this is so effective is because it is VERY easy to do.

Your brain is constantly looking to conserve energy. Morning routines that require 100 jumping jacks as you roll out of bed are hardly sustainable. A large energy expenditure like that is better suited when momentum has been built toward it. That’s where this morning routine comes in. It is intended to build momentum and set the emotional tone for the day allowing you to create emotional momentum to take on any task required of you.

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1. Make Your Bed

I’m borrowing this tip from a University of Texas commencement speech delivered by U.S. Navy Adm. William H. McCraven. You want to know what all Navy Seals do every morning? They make their bed. Making your bed each morning is a seemingly inconsequential task, but it holds enormous potential in the momentum it provides you.

It’s a small task but it will give you the momentum to do another small task and then another and then another. Before you know it, you’ll have completed massive accomplishments throughout the day. Each accomplishment will lay foundation for the next, and soon you’ll start to realize that integrity isn’t an idealistic character trait, but a definition of self.

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2. Tell Yourself You Slept Well

Researchers at Colorado College studied the strange placebo effect of telling participants that they slept well. What happened when they told participants that they had above-average REM sleep? Voila! They performed better on cognitive tests. What about the reverse? They tested that too. Participants led to believe that they didn’t sleep well performed worse, even when they actually did sleep well! I’ve tried this for a year as well and can empirically state that this is true. When I told myself that I slept well with full belief, I was more alert in my work tasks for the day (even if I had only slept 3-6 hours).

3. Be Grateful

Find a moment to say thank you. Thank the universe. Thank every cell in your body. Thank nature. Thank your God or Gods. Thank whatever you believe in. You woke up today. Today, you are once again alive. You were given this amazing opportunity to experience Earth. This is your day. No challenge can be greater than the nearly insurmountable obstacles that took place for your genes to be here. Thank the complex functioning that your body is performing to stay alive beyond your level of conscious control. You are breathing. Your heart is beating. Be grateful.

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4. Ask One Very Powerful Question

A powerful question lays the foundation for the rest of the day. If you started the day with “Today is going to suck”, guess what is going to happen? Your mind is directed by the questions that you ask of it. If you were to ask one powerful question to direct the day, what would it be? I like to use, “How can I make this day amazing?”. My mind starts racing to answer the question.

Maybe it’s eating a salad. Maybe it’s saying hello to a stranger. Maybe it’s writing, or reading, or snowboarding, or calling my parents, or any other possible answer. But I trust that my brain has the right answer. After this, I’ll repeat “Today is going to be amazing” over and over and over again. I will say it with full conviction until I feel it. I don’t care to know it logically; I need the visceral reaction of feeling it. At that point, nobody can take it away.

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5. Love Yourself

Seriously. You need to start the day by filling yourself up. Too many people wake up with an emotional vacuum they try to fill with other people’s emotions. They seek attention because they haven’t given themselves attention. They become needy for connection and love because they haven’t given themselves connection and love. You need to find a way to fill yourself up with your own happiness and love so much that you become an abundant source of happiness for other people. Your happiness is no one’s responsibility other than your own.

I like to do this by partying in my room or creating a party in my head. Again, trust your subconscious on this one. Love yourself in whichever way feels right for you. Don’t worry if people give you weird looks or comments when you say that you love yourself. Those are the ones that are in pain. Love yourself enough that you don’t need their acceptance. Ask yourself, “If I wanted to love myself even more, how would I feel it right now?” If you make loving yourself a habit, you will not only change yourself; you will change the world.

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6. Insert X

This is the blank slate where you decide what comes next. This is where you start building your day out. Is the next step writing? Is it reading? Is it a portuguese lesson? Is it pushups or the gym? Is it getting to work? Is it drinking two glasses of water (recommended)? You decide what you’d like to do next. It’s your life. If at any point in the day, your emotions start dropping down, repeat steps 3, 4 or 5 as needed. The more you practice them, the more you become them.

Featured photo credit: www.canstockphoto.com via canstockphoto.com

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The Morning Routine Of Emotional Momentum The Morning Routine Of Emotional Momentum

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Last Updated on January 5, 2022

How to Deal With Anger (The Ultimate Anger Management Guide)

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How to Deal With Anger (The Ultimate Anger Management Guide)

We all lose our temper from time to time, and expressing anger is actually a healthy thing to do in our relationships with others. Expressing our differences in opinion allows us to have healthy conflict and many times come to an agreement or understanding that works for everyone. However, there are times when anger can become overwhelming or damaging, and during these times, it’s important to learn how to deal with anger.

Expressing anger inappropriately can be harmful to relationships, both personal and professional. You may express too much anger, too often, or at times that are only going to make things worse, not better. In this article we will look at anger management techniques that will help you better control your emotions.

Let’s take a deeper look at how to deal with anger.

Expressing Anger

Anger is a natural and normal part of almost any relationship. This includes relationships with your significant other, kids, boss, friends, family, etc. Anger provides us with valuable information if we are willing to listen to it. It clues us in to areas where we disagree with others and things that need to be changed or altered.

Unhealthy Ways to Express Anger

Here are some common yet unhealthy ways to express anger that you should avoid:

Being Passive-Aggressive

This is a term many of us are familiar with. Passive-aggressive behavior happens when someone is angry but uses indirect communication to express their anger.

Some of the more common passive-aggressive behaviors include the silent treatment, making comments about someone behind their back, being grumpy, moody, or pouting, or simply not doing tasks or assignments that they should.

This is a passive-aggressive person’s way of showing their anger. It’s not very productive but extremely common.

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Poorly-Timed

Some people get overwhelmed and express anger in a situation where it can’t really do any good.

An example would be getting angry at one person in front of a crowd of people. All that does is make people uncomfortable and shuts them down. It’s not a healthy way to express anger or disagreement with someone.

Ongoing Anger

Being angry all the time is most often a symptom of something else. It’s healthy and normal to express anger when you disagree with someone. However, if someone is angry most of the time and always seems to be expressing their anger to everyone around them, this won’t serve them well.

Over time, people will start to avoid this person and have as little contact as possible. The reason being is no one likes being around someone who is angry all the time; it’s a no-win situation.

Healthy Ways to Express Anger

What about the healthy ways[1] to adapt? When learning how to deal with anger, here are some healthy ways to get you started.

Being Honest

Express your anger or disagreement honestly. Be truthful about what it is that is making you angry. Sometimes this will entail walking away and thinking about it for a bit before you respond.

Don’t say you’re mad at something someone did or said when it’s really something else that upset you.

Being Direct

Similar to being honest, being direct is a healthy way to express anger.

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Don’t talk around something that is making you angry. Don’t say that one thing is making you angry when it’s really something else, and don’t stack items on top of each other so you can unload on someone about 10 different things 6 months from now.

Be direct and upfront about what is making you angry. Ensure you are expressing your anger to the person who upset you or you are angry at, not to someone else. This is very counterproductive.

Being Timely

When something makes you angry, it’s much better to express it in a timely manner. Don’t keep it bottled up inside of you, as that’s only going to do more harm than good.

Think of the marriages that seem to go up in flames out of nowhere when the reality is someone kept quiet for years until they hit their breaking point.

Expressing anger as it occurs is a much healthier way of using anger to help us guide our relationships in the moment.

How to Deal With Anger

If you feel angry, how should you deal with it right at that moment?

1. Slow Down

From time to time, I receive an email at work that makes me so angry that steam is probably pouring out of my ears.

In my less restrained moments, I have been known to fire off a quick response, and that typically has ended about as well as you might imagine.

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When I actually walk away from my computer and go do something else for a while, I am able to calm down and think more rationally. After that happens, I am able to respond in a more appropriate and productive manner. Doing things that helps you learn how to release anger can make an uncomfortable situation more manageable before it gets out of hand.

2. Focus on the “I”

Remember that you are the one that’s upset. Don’t accuse people of making you upset because, in the end, it’s your response to what someone did that really triggered your anger. You don’t want to place blame by saying something like “Why don’t you ever put away your dishes?” Say something more like “Having dirty dishes laying on the counter upsets me—can you work with me to come to a solution?”

When you are accusatory towards someone, all that does is increase the tension. This doesn’t usually do anything except make your anger rise higher.

3. Work out

When learning how to deal with anger, exercise is a great outlet. If something happens that angers you, see if you have the opportunity to burn off some of the anger.

Being able to hit the gym to get a hard workout in is great. If this isn’t an option, see if you can go for a run or a bike ride. If you are at work when you become angry and the weather permits, at least go outside for a brisk walk.

Besides working some of your anger out through exercise, this also helps to give your mind a chance to work through some ways to address what it is that upset you.

4. Seek Help When Needed

There are times when we could all use some help. Life can be stressful and overwhelming. It’s perfectly fine to seek some help from a mental health professional if it will help you get back to a healthy balance.If you find that you are angry all the time, it might be a good idea to go talk to an expert about learning to control intense emotions. They can give you some sound advice and ideas on how to get your anger to a more manageable and healthy level.

5. Practice Relaxation

We all seem to lead incredibly busy lives, and that’s a good thing if we are loving the life we are living. That being said, it is very beneficial to our physical and mental well-being to take time out for relaxation.

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That can mean spending time doing things that help us calm down and relax, like being around people we enjoy, practicing deep breathing or listening to music. It could be making time for things that help bring us balance like a healthy diet and physical activity.

Many people incorporate techniques such as yoga and meditation to calm their minds and release tension when learning how to deal with anger. Whatever your choice is, ensure you take time out to relax when warning signs of anger start to bubble up.

6. Laugh

Incorporating humor and laughter on a regular basis will help keep anger in check and help you get over a bad mood and feelings of anger more quickly. This isn’t part of formal anger management techniques, but you’ll be surprised by how well it works. Remember, life is a journey that’s meant to be enjoyed fully along the way through healthy emotion. Make sure you take time to laugh and have fun.Surround yourself with people that like to laugh and enjoy life. Don’t work at a job that just causes you stress, which can lead to anger. Work at something you enjoy doing.

7. Be Grateful

It’s easy to focus on the bad in life and the things that cause us negative emotions. It’s vitally important to remind ourselves of all the wonderful things in life that bring us positive emotions, things that we easily forget because we get caught up in the whirlwind of day to day life.

Take time out each day to remind yourself of a few things you are grateful for in order to help you learn how to release anger and invite in more positive feelings.

Final Thoughts

Life can be overwhelming at times. We seem to have constant pressure to achieve more and to always be on the go or motivated. People we are around and situations we are in can cause stress, anger, and negative emotions. At times, it can seem to be too much, and we get angry and our emotions start to get out of control.

During these times, keep in mind that life is an incredible journey, full of wonder and things that bring you joy. When you find yourself angry more often than is healthy, take time out to remember the good things in life—the things that we seem to forget yet bring us so much positive energy and emotions.

Use some of the tips included here to help with how to deal with anger and better control your emotions.

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More Resources on Anger Management

Featured photo credit: Andre Hunter via unsplash.com

Reference

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