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Can’t Keep Up With Your Morning Routine? 6 Ways to Make It Stick Again

Can’t Keep Up With Your Morning Routine? 6 Ways to Make It Stick Again

You just sometimes wish you are more organized in the morning and more productive so that you could start your day relaxed, instead of running around and trying to squeeze everything into one hour before you hit the road and go to work. We do want to change our habits, and we do make plans, but oftentimes, it is so difficult to stick to the routine, especially in the morning, and after a week or two, you go back to your old habits.

So, why does it feel like a torture to have a routine and stick to it?

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Why It’s Hard to Stick to Your Morning Routine

  • You get tired of doing the same things every morning: When you make plans what to do every morning, you get excited. But, after a while, you get really bored, and it starts to feel tiring and you no longer find pleasure in doing those things, you begin to see it as just another obligation.
  • You need to leave for work really early: Your work starts too early, and you get up at the crack of dawn, so it’s feels rather impossible to do everything you plan in the morning. You want to do so many things, but there is so little time.
  • You are not the morning type: You don’t like mornings, and you are not enthusiastic about doing any kind of activity that is not necessary before heading out to work. You just want to brush your teeth, have a shower, maybe have breakfast, if necessary, get it over with, and leave the house.
  • You are not organized: You really have good intentions, but are just all over the place, and don’t know where to start. Eventually, you end up not doing anything you planned.

Negative Emotions May Stay With You for a Whole Day When You Can’t Follow Your Morning Routine

But, why is it important to have a morning routine in the first place? If you start your day in chaos, running around, rushing to get everything done, you will feel nervous. And if you feel nervous in the morning, that negative feeling will stay with you throughout the day. It’s better to start your mornings with positive energy, well rested and productive. If you want to feel great in the morning, you need to have a pre-planned routine you will stick to. Luckily, we have a few tips for you how to overcome the obstacles when trying to stick to your routine.

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6 Ways to Make Your Morning Routine Stick Again

  • Pick the right activities to do before bed: If you wish to get a good night sleep, no phones, tablets, computers, or TV before bedtime. You may want to try some relaxing activities, such as reading, meditating or listening to some relaxing music. Once you start going to bed earlier, it will be easier to get up earlier as well.
  • Take small steps to wake up earlier: If you still have the urge to smash your alarm clock in the morning, try to gradually change the time when you wake up, so don’t go from 7 am to 6 am in one day. Fist, set your alarm 5 or 10 minutes earlier than usual, than work your way to the desired time day by day. This way, it won’t be such a big change and you will have time to get use to it.
  • Less is more: You may want to cram all your favorite activities in the morning. But, ask yourself, will you feel overwhelmed by doing this? You need to choose the one that put you in the good mood and give you energy for the day ahead. If you love to exercise, find a short 15-minute exercise program to do in the morning. And that’s all. Nothing more.
  • Speed up rituals like fixing your hair or doing make-up: Find tutorials with quick styling tips and start saving time. Prepare everything you are going to wear and everything you need to bring to work the night before, as it will save you a lot of time and make it possible to do things in the morning you really enjoy.
  • Get prepared at night so you won’t panic in the morning: Prepare a list in the evening and write down everything you need to do, in the order you will do it, and try to predict how much time you will need for every activity. After a while, you will know exactly how long does it take for you to do your make-up or to get dressed, and you won’t need the list anymore.
  • Alternate your morning routines so you won’t feel bored: If you get tired of doing the same activity in the morning, try to add new ones from time to time and you will feel excited again. If you like to read in the morning, and, for example, you always sit at the table while doing that, try changing your location form time to time. Sit outside in the sunlight, or go to another room and your brain will be more stimulated when you change your environment.

Yet, there are some people who just don’t feel like doing anything in the morning. If you are one of those people, find an activity you really enjoy doing, and do it every morning. You will feel much happier and eager to get up, as you know you will be doing something you really love.

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Featured photo credit: https://pixabay.com/ via pixabay.com

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on February 19, 2019

How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

The cycle of bad habits is what keeps us living small and stops us from reaching our true potential. Breaking a bad habit isn’t as hard as it seems; despite being a CEO of a company and raising two children, I still managed to break 3 bad habits I had within 2 months. Yes, that’s quitting one habit in less than 21 days.

I took steps to eliminate them one at a time. Habits such as drinking Coke every day, slouching when sitting and not having a consistent exercise routine.

So how did I break these habits? I used the Control Alternate Delete Method (Ctrl Alt Del).

What is this method and why is it so effective? Read on to find out how to break bad habits with this unique method.

How to break bad habits with the Control Alternate Delete Method

    We all notice on some level what our bad habits are. A lot of the time we choose to ignore the negative ways these impact us.

    For me, I was sitting most of the day in front of my computer at work in a slouching position. I drank Coke every single day in an attempt to stay awake. I put off any kind of exercise regime because I felt that it was better to just relax and have fun after a whole day of work. As a result, I was leading a really unhealthy lifestyle suffering from weight gain and back pain.

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    I needed to make a change.

    I started to read books about building habits such as The Power of Habit by Charles Duhigg, The One Thing by Gary W. Keller and Jay Papasan, and The Now Habit by Neil Fiore. After reading all these books, I’ve come up with my own method to quit bad habits — The Ctrl Alt Del Method.

    I started by focusing on just one bad habit, the first one being the sheer amount of Coke I was consuming each day.

    Every day I applied the Ctrl Alt Del Method and after two weeks, not only did I stop drinking Coke every day (I only drank one can in 2 weeks), but I started the better habit of drinking 8 glasses of water every day instead.

    After eliminating one bad habit, I moved on to the other two with this same method and a month later I was:

    • Hitting the gym twice a week.
    • Improving my sitting posture, not only at the office but also at home and everywhere else, improving my back pain.
    • Gaining core muscle which improved my back pain as well.
    • Losing fat around my waist which went from 36″ (considered obese level) to 32″ (normal level).

    If I can improve my life using this method, then so can you. Using this structure to eliminate your bad habits will increase your success and replace your bad habits with more positive ones.

    Control: Master your desire

      Identify your triggers

      Bad habits such as drinking alcohol, smoking and snacking too much trigger the release of dopamine, a feel-good chemical in the brain.[1] Although you might not like the end result, they give you a positive outcome in the moment. This is pure psychology.

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      It’s important to identify what is triggering you to continually act out your bad habit. This isn’t always an easy step because our habits have been built up over a long period of time.

      If you need help in identifying your triggers, here’s a list of common bad habits and their triggers: 13 Bad Habits You Need to Quit Right Away

      Self-reflect

      To help you work out your triggers, do a bit of self-reflection. Ask yourself questions such as:

      • What comfort are you getting from this habit?
      • Why do you need comfort?

      For example, I chose to drink coke because it tasted good and it made me feel good when I was stressed. I slouched only when I sat for too long working on my desk and started to feel tired. I skipped exercises because every day after work I felt I already did enough works and didn’t want to work out.

      If you choose to eat fast food every night, you’re probably telling yourself you’re too busy to cook. But ask yourself why? What are your priorities?

      Maybe you have a lack of self-worth that means you don’t have the self-love to want to look after your health. Perhaps it’s a sign you’re not making enough time for important routines like shopping and creating a healthy meal yourself. Maybe you’ve always had a belief that you’re a bad cook.

      Write a diary

      Write down your thoughts and feelings around this bad habit. Writing things down forces the brain to think harder.[2] This helps you to find the source to your stress or limiting negative beliefs.

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      Alternate: Find a replacement

        Find a positive alternative habit

        Once you think you’ve discovered your trigger, try to find a similar but healthy option. This is where I replaced Coke with lemon water; slouching with simply taking a walk and stretching my back every hour; and chilling at home after work with workout exercises that I actually found fun.

        You could decide to walk to the office instead of driving or getting off the bus earlier to walk. You could switch to a healthier breakfast cereal instead of grabbing a sugary snack when you head out of the door.

        By doing this, you aren’t getting rid of the act altogether like you would if you completely gave something up with nothing to fill that void. This helps your brain accept the improved habit more.

        Create a defence plan

        Everyone has moments of weakness and that want to revert back to the bad habit will rear its ugly head. This is where a plan can help counteract these moments.

        Think of things you can do when the temptations come. For example, if you want to check your phone less, ask your friend or partner to keep it for you or switch it off and read a book. If you’re a starter for an exercise routine, like me, get someone to do it with you to keep you accountable.

        Decide on something you will do once you feel triggered to go back to your old habit. Repeating these positive alternative habits consistently will help wire your brain to see them as your normal new habit over time.

        Delete: Remove temptations

          Remove stuff that reminds you of the bad habit

          Getting rid of anything that reminds you of your bad habit is essential. For example, I got rid of coke in my office and at home and replaced my usual office chair with an exercise ball. It makes it much easier to stop slipping back in a weak moment.

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          Avoid all kinds of temptations

          In the same vein, avoid places or people that you know will tempt you back into that bad habit. Don’t go to the supermarket on an empty stomach to avoid the temptation to buy trashy snacks, don’t drive past that fast food joint but find an alternative route instead, say no more often to the friend you know will get you drunk again this weekend.

          It’s all about not putting yourself in the situation where you’re in danger of relapsing.

          Conclusion

          The Control Alternate Delete Method uses the right steps you need to overcome your need to indulge in your bad habits. Working with your core psychology, emotions and feelings behind your actions is what makes this method effective and easy to apply to all bad habits you have.

          Bad habits are easy to form and making changes can seem difficult but remember that it’s all about consistency and repetition.

          Start using the Control Alternate Delete Method today and you can stop a bad habit permanently.

          What bad habit do you want to put a stop to once and for all? You must set aside time and pick one bad habit to focus on. Start using the steps to increase and maintain more positivity in your life moving forward.

          More Resources About Changing Habits

          Featured photo credit: Picjumbo via picjumbo.com

          Reference

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