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A 20 Minute Morning Routine to Boost Your Moral for the Day

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A 20 Minute Morning Routine to Boost Your Moral for the Day

The modern lifestyle of an ordinary person has become quite stressful. We all live fast-paced lives and the fact that we can now do more things in less time hasn’t made us less busy. This is because the average person living in the 21st century wants it all, and everybody has the right to want it all. We all want to be able to work, make money, have a hobby, focus on our relationships, and many other things in life.

There are so many things to be done and it is often difficult to finish all the things that we planned for a certain day. This is why we try and do as much as we can to make each of our days as productive as possible. One of the most important things for achieving daily success is waking up in the morning and motivating ourselves to be as good as possible during the rest of the upcoming day.

With a good morning routine you can set the stage for a productive and satisfying day and you don’t even have to put in a lot of effort. With this 20 minute morning routine you can start off every day feeling fresh and positive, but you should first make sure that you get enough sleep and establish healthy sleeping patterns.

Drink a glass of water as soon as you wake up (1 minute)

Refreshing Ice Cold Water with Lemon

    You might already know that it’s good to drink around two liters of water every day to keep yourself hydrated and give the body the necessary fluids needed for all functions and chemical reactions to keep running smoothly. However, did you know that drinking a cold glass of water in the morning has a lot of positive benefits as well?

    When you drink water on an empty stomach right after you get up in the morning you will purify your system. Water makes our skin healthier as it removes toxins that we have in our blood and it can make our skin look younger and glowing. By having this morning ritual you can also balance out your lymph system, which helps us fight off infections. Additionally, the lymph glands also regulate fluids in our body.

    It’s even better if you squeeze a couple of drops of fresh lemon juice into your water, as you will get the necessary vitamin C our body craves in the morning. Drinking a glass of cold water with a bit of lemon juice is a much better option than drinking lots of coffee on an empty stomach; save coffee for after breakfast.

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    Turn some music on (1 minute)

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      As soon as you’ve had your refreshing cold water with a lemon twist, turn on some music you enjoy and get your blood to start flowing through your body. Music is a powerful tool, and if used right it can motivate you and give you the necessary energy boost you need at the very start of your day. It can wake you up almost instantaneously. You should consider setting your alarm to be your favorite song, so that you can wake up with a smile on your face.

      Even if you are in a bad mood, listening to music can immediately make you break the negative chain of thought and forget about the difficulties that bother you. It is good to follow up your whole morning ritual with music and simply make the whole thing seem more natural and less of an obligation that “must be done”. If you are that kind of person, you can even sing along with your favorite music and enjoy a little morning dance.

      Open your windows (2 minutes)

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        One of the best ways of telling yourself that sleep time is over and that you need to focus on your daily goals is by smelling some fresh air and gazing at the sun through your wide open windows. Our body and mind have a positive natural reaction to sunlight, so you will feel refreshed and get the necessary energy you need to start your day like a boss.

        Just stand on your window and simply soak in the freshness of the air and the warmth of the sun no matter if it’s winter or summer; in fact, it’s even better during winter, as you probably won’t be seeing the sun as much the rest of the day, and the air will be even fresher. Sit still for a couple of minutes and don’t think about anything really, just gaze into the new morning and you will get all the motivation you really need.

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        Make your bed (1 minute)

        For a lot of us the moments after we get up from bed are usually followed by negativity and laziness. But with this simple ritual you can immediately change these things. A lot of us don’t make our beds when we get up because we feel like it’s not that important and there is no real reason for doing it right away. Oh, but there is a good reason.

        You need to start your every day with a small victory and no matter how small it may seem, making your room look good as soon as you get up can set the ground for other, bigger victories during the rest of your day.

        Do some quick stretches (2 minutes)

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          You might think that this is a quite obvious morning routine everybody knows about, and although this might be true, only a small number of people really do some stretches when they get up from bed. If it’s difficult for you to do them when you get up, you can even do some simple leg and arm stretches while you are still lying in bed.

          On the other hand you can twist your body on the floor or do whatever stretch exercises you like. There are no real rules how you should do this, as long the point of your exercise is stretching. Your body has been in slumber for the past seven or eight hours and you also need to make an effort to wake it up and tell it, it’s show time.

          This will only take a couple of minutes of your time, but it will mean a lot. If this is really boring to you try doing stretches as a part of the dance you like to do when listening to music in the morning.

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          Bathroom time (4 minutes)

          Once you’ve done some stretches and warmed up your body, it’s time to splash your face with some cold water and brush your teeth. I think that we all understand the benefits of these things; not only are they important for our hygiene and health, but they can also make us feel better about ourselves and get the necessary confidence boost at the start of the day.

          Make sure that you wash your face with cold water, as you will instantly feel more awake and ready to tackle all the challenges that come your way. Additionally, take care of your biological needs to get rid of all the toxins your body has processed and accumulated during the night.

          Take a minute to make yourself look good (5 minutes)

          Man in bathroom applying cosmetics on his face

            As a guy, I know that we also do care about how we look and that women are not the only ones who take some time in the morning to make themselves look better. Of course, we don’t take as much time but still, it is important that you go out of your home feeling pretty. Like it or not, we all want others to like our appearance and this is only natural.

            There are numerous studies that show how our confidence is boosted when we take at least 5 minutes in the morning to take care of our grooming. Do these simple things like groom your beard if you have one, take care of your hair, wash your face with apple cider vinegar to treat acne or anything else that doesn’t take a lot of your time.

            Remember, if you are going to work you don’t have to look like a model, but you do need to look presentable and somewhat fashionable.

            Set your goals for the day (4 minutes)

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              There are a lot of small rituals and habits you can create In order to help you overcome procrastination and become consciously active on doing important tasks and achieving daily goals regularly. Don’t overdo it, just create a simple list of the most important goals you have to achieve during that day.

              The goal with this habit is to create a small list of a few simple and actionable tasks that will have a great long-term impact on achieving your more complex goals and changing your life for the better, no matter if it’s work related, education or health related, or relationship goals.

              If you feel more comfortable, write those goals before you go to bed and reflect on them in the morning, which can give you a bit more time for grooming. Think about what needs to be done, how to do it, and motivate yourself to finish what you’ve started. Look at the things you wrote and focus on them before heading out of your home.

              These are the short morning rituals I like to do every day. They’ve helped me motivate myself and now I find it easier to deal with all the issues life throws at me on a daily basis. With a bit of effort you can also create short morning rituals that suit you. If you have some of your own rituals that work, feel free to share your techniques and experiences and help others motivate themselves to the fullest!

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              Nemanja Manojlovic

              Editor at MyCity Web

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              Last Updated on July 20, 2021

              How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

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              How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

              You’re standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body – your heartbeat has gone off the charts.

              Don’t worry, you’re not the only one with glossophobia(also known as speech anxiety or the fear of speaking to large crowds). Sometimes, the anxiety happens long before you even stand on stage.

              Your body’s defence mechanism responds by causing a part of your brain to release adrenaline into your blood – the same chemical that gets released as if you were being chased by a lion.

              Here’s a step-by-step guide to help you overcome your fear of public speaking:

              1. Prepare yourself mentally and physically

              According to experts, we’re built to display anxiety and to recognize it in others. If your body and mind are anxious, your audience will notice. Hence, it’s important to prepare yourself before the big show so that you arrive on stage confident, collected and ready.

              “Your outside world is a reflection of your inside world. What goes on in the inside, shows on the outside.” – Bob Proctor

              Exercising lightly before a presentation helps get your blood circulating and sends oxygen to the brain. Mental exercises, on the other hand, can help calm the mind and nerves. Here are some useful ways to calm your racing heart when you start to feel the butterflies in your stomach:

              Warming up

              If you’re nervous, chances are your body will feel the same way. Your body gets tense, your muscles feel tight or you’re breaking in cold sweat. The audience will notice you are nervous.

              If you observe that this is exactly what is happening to you minutes before a speech, do a couple of stretches to loosen and relax your body. It’s better to warm up before every speech as it helps to increase the functional potential of the body as a whole. Not only that, it increases muscle efficiency, improves reaction time and your movements.

              Here are some exercises to loosen up your body before show time:

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              1. Neck and shoulder rolls – This helps relieve upper body muscle tension and pressure as the rolls focus on rotating the head and shoulders, loosening the muscle. Stress and anxiety can make us rigid within this area which can make you feel agitated, especially when standing.
              2. Arm stretches – We often use this part of our muscles during a speech or presentation through our hand gestures and movements. Stretching these muscles can reduce arm fatigue, loosen you up and improve your body language range.
              3. Waist twists – Place your hands on your hips and rotate your waist in a circular motion. This exercise focuses on loosening the abdominal and lower back regions which is essential as it can cause discomfort and pain, further amplifying any anxieties you may experience.

              Stay hydrated

              Ever felt parched seconds before speaking? And then coming up on stage sounding raspy and scratchy in front of the audience? This happens because the adrenaline from stage fright causes your mouth to feel dried out.

              To prevent all that, it’s essential we stay adequately hydrated before a speech. A sip of water will do the trick. However, do drink in moderation so that you won’t need to go to the bathroom constantly.

              Try to avoid sugary beverages and caffeine, since it’s a diuretic – meaning you’ll feel thirstier. It will also amplify your anxiety which prevents you from speaking smoothly.

              Meditate

              Meditation is well-known as a powerful tool to calm the mind. ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend and author of the book titled10% Happier , recommends that meditation can help individuals to feel significantly calmer, faster.

              Meditation is like a workout for your mind. It gives you the strength and focus to filter out the negativity and distractions with words of encouragement, confidence and strength.

              Mindfulness meditation, in particular, is a popular method to calm yourself before going up on the big stage. The practice involves sitting comfortably, focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future – which likely includes floundering on stage.

              Here’s a nice example of guided meditation before public speaking:

              2. Focus on your goal

              One thing people with a fear of public speaking have in common is focusing too much on themselves and the possibility of failure.

              Do I look funny? What if I can’t remember what to say? Do I look stupid? Will people listen to me? Does anyone care about what I’m talking about?’

              Instead of thinking this way, shift your attention to your one true purpose – contributing something of value to your audience.

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              Decide on the progress you’d like your audience to make after your presentation. Notice their movements and expressions to adapt your speech to ensure that they are having a good time to leave the room as better people.

              If your own focus isn’t beneficial and what it should be when you’re speaking, then shift it to what does. This is also key to establishing trust during your presentation as the audience can clearly see that you have their interests at heart.[1]

              3. Convert negativity to positivity

              There are two sides constantly battling inside of us – one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?

              ‘What if I mess up this speech? What if I’m not funny enough? What if I forget what to say?’

              It’s no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy – a belief that comes true because we are acting as if it already is. If you think you’re incompetent, then it will eventually become true.

              Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: “I’ll ace this speech and I can do it!”

              Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative ‘what ifs’.

              Here’s a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:

              4. Understand your content

              Knowing your content at your fingertips helps reduce your anxiety because there is one less thing to worry about. One way to get there is to practice numerous times before your actual speech.

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              However, memorizing your script word-for-word is not encouraged. You can end up freezing should you forget something. You’ll also risk sounding unnatural and less approachable.

              “No amount of reading or memorizing will make you successful in life. It is the understanding and the application of wise thought that counts.” – Bob Proctor

              Many people unconsciously make the mistake of reading from their slides or memorizing their script word-for-word without understanding their content – a definite way to stress themselves out.

              Understanding your speech flow and content makes it easier for you to convert ideas and concepts into your own words which you can then clearly explain to others in a conversational manner. Designing your slides to include text prompts is also an easy hack to ensure you get to quickly recall your flow when your mind goes blank.[2]

              One way to understand is to memorize the over-arching concepts or ideas in your pitch. It helps you speak more naturally and let your personality shine through. It’s almost like taking your audience on a journey with a few key milestones.

              5. Practice makes perfect

              Like most people, many of us are not naturally attuned to public speaking. Rarely do individuals walk up to a large audience and present flawlessly without any research and preparation.

              In fact, some of the top presenters make it look easy during showtime because they have spent countless hours behind-the-scenes in deep practice. Even great speakers like the late John F. Kennedy would spend months preparing his speech beforehand.

              Public speaking, like any other skill, requires practice – whether it be practicing your speech countless of times in front of a mirror or making notes. As the saying goes, practice makes perfect!

              6. Be authentic

              There’s nothing wrong with feeling stressed before going up to speak in front of an audience.

              Many people fear public speaking because they fear others will judge them for showing their true, vulnerable self. However, vulnerability can sometimes help you come across as more authentic and relatable as a speaker.

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              Drop the pretence of trying to act or speak like someone else and you’ll find that it’s worth the risk. You become more genuine, flexible and spontaneous, which makes it easier to handle unpredictable situations – whether it’s getting tough questions from the crowd or experiencing an unexpected technical difficulty.

              To find out your authentic style of speaking is easy. Just pick a topic or issue you are passionate about and discuss this like you normally would with a close family or friend. It is like having a conversation with someone in a personal one-to-one setting. A great way to do this on stage is to select a random audience member(with a hopefully calming face) and speak to a single person at a time during your speech. You’ll find that it’s easier trying to connect to one person at a time than a whole room.

              With that said, being comfortable enough to be yourself in front of others may take a little time and some experience, depending how comfortable you are with being yourself in front of others. But once you embrace it, stage fright will not be as intimidating as you initially thought.

              Presenters like Barack Obama are a prime example of a genuine and passionate speaker:

              7. Post speech evaluation

              Last but not the least, if you’ve done public speaking and have been scarred from a bad experience, try seeing it as a lesson learned to improve yourself as a speaker.

              Don’t beat yourself up after a presentation

              We are the hardest on ourselves and it’s good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.

              You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.

              Improve your next speech

              As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.

              Here are some questions you can ask yourself after every speech:

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              • How did I do?
              • Are there any areas for improvement?
              • Did I sound or look stressed?
              • Did I stumble on my words? Why?
              • Was I saying “um” too often?
              • How was the flow of the speech?

              Write everything you observed down and keep practicing and improving. In time, you’ll be able to better manage your fears of public speaking and appear more confident when it counts.

              If you want even more tips about public speaking or delivering a great presentation, check out these articles too:

              Reference

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