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Published on September 13, 2018

Feeling Unmotivated During the Day? Best Morning Routine for Success

Feeling Unmotivated During the Day? Best Morning Routine for Success

The alarm sounds and you begrudgingly turn around in your bed, hitting the alarm clock with everything you got just to shut it down.

Another morning, another drag. You take yourself out of the bed and immediately curse the day starting this early, no matter how much time it actually is.

The rest of your day follows your morning and you feel out of energy, out of motivation and out of luck. You simply start to hate your days.

But what if I told you that your day doesn’t have to start like this? Your mornings can start out amazing and you can create energy where there was only fatigue before.

You can start and end your day in a much better way, feeling energized and actually enjoying it while getting things done. It all depends on your morning routine and here is how to create the best morning routine:

Sleep cycles

Sleep cycles

are the first thing I always focus on when someone needs help with theirs. Because you can do everything right when you wake up, but if your sleep itself was horrible and bad, there is almost nothing which can help you out the next day.

We are not a sum of parts, we are a holistic being where neglecting or damaging one part of the system will in turn damage the other part. And sleep is just a crucial part of the system, especially when it comes to motivating yourself and feeling energetic throughout the day.

Sleep cycles last for 1.5 hours and they mark the beginning and the ending of our sleep. We usually have a couple of them through the night and the best way to feel energized in the morning is to wake up when a sleep cycle ends.

So try to plan out 7.5 or even 9 hours a sleep every single night.

And here is an example of the energy you get from waking up right when a sleep cycle ends:

Throughout the years, you must have had periods in your life where you fell asleep and woke up after an hour and a half, feeling like you just drank 5 cans of Red Bull and feel so energetic.

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On the other hand, there are times when you sleep for 13 hours straight and still waking up so tired, feeling like you never ever slept.

This is what sleep cycles do to us and the first thing is hitting them right.

You will probably miss out on sleep cycles at the beginning of creating a perfect morning routine and that is completely fine.

What you need to do to start hitting them is to go to bed every single night at the same time. Your body will get used to the time and will naturally start waking you up after enough sleep cycles have passed (some need more cycles, some less).

So it will happen to you that you start waking up before the alarm even goes off, feeling refreshed and actually wanting to get up from your bed, feeling already energized.

But sleep cycles aren’t the only thing that constitutes the best morning routine for success.

“Me” time before “You” time in the morning

What is the first thing you do when you wake up in the morning?

If you are like most people, you take your phone and start scrolling through your emails or messages that you received from people while you were asleep.

And that immediately saps your creative energy because as soon as you take your phone and start looking at emails and messages, you are putting your mind in a reactive mode for other people’s agendas.

Think about it — 99% of the things that you receive via email are other people’s agendas. It’s the tasks they want you to do for them, problems they need you to solve and obligations which make their lives easier and yours harder.

There is nothing inherently wrong with that but you need to right time slot for “You” activities and the right time slot for “Me” activities. “Me” activities are the ones which use your creativity to create things that you actually want to create.

So if you have a passion project which you said you will start working on years ago, now is the right time to put that project’s dedicated working time the first thing in the morning.

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As soon as you wake up, dedicate 30 minutes to just working on your passion project.

Why the first thing in the morning you ask? Because as soon as you exit REM phase and wake up, your mind is still working in the states of high creativity an low vibrations called the Delta state. This state is deeply connected with your unconscious mind which helps with creative tasks because you are still connected with the base of your creativity.

But the more time it passes in the day, the less we are able to connect to our Delta state. So to use the best of this state, you need to do your creative work as soon as you wake up.

I thought this was ridiculous. I was simply not a morning person and I hated writing in the morning. But as soon as I tried it, I noticed that my writing simply flows and that the best work I do, I do in the morning. So I continued reaping the benefits of that.

Dedicate the time in the morning for yourself first and afterward, you can start doing other people’s tasks. I have a rule that when I wake up, I don’t touch my phone and I don’t turn on WiFi until I did my morning writings.

Most of the time, it takes me around 40 minutes to write down everything and then I am allowed to check my email and see what else I need to do.

This creates an amazing feeling of productivity and pride that you did something meaningful for that day and it doesn’t fall off through the day. You feel that sense of achievement and carry it around yourself the entire day.

Other will people will start noticing this because your eyes will have a deeper gaze in them, you will be more focused and have this sense of gratitude for the day. As soon as you start doing it, you will exactly know what I am talking about.

But we are still not done. There is one more thing that you need to implement to start having amazing mornings and even better days.

And that concerns the fuel for your body and mind – the food you eat and the information you consume.

The fuel for the body and mind

So we covered the sleep, the creative work and all that is left for our perfect morning routine is the fuel we use for everyday activities.

This fuel that we take is divided into categories – fuel for the body and fuel for the mind. They are both connected and one influences another and vice-versa because they are the like the two sides of the same coins.

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We can’t only focus on one and ignore the other one because it will have no effect whatsoever. As the Romans would say “Mens sana in corpore sano” which means “A healthy mind in a healthy body” so let’s start with that:

Fuel for the body

One of the most discussed topics today is diet – the nutrients we take in which helps us function for the day. There is so much contradictory advice out there, different diets, ways of living, ways of lifting or ways of blending.

Some have a combination of different nutrients like carbohydrates, fats and proteins, some completely cut out carbs like Atkins, some tell you to remove only fat from the diet while others tell you to eat only 8 hours a day and spend the rest of the time ignoring food (intermittent fasting).

Some diets function as vegetarian, some as vegan and some are only eating meat, while some only count calories, completely ignoring everything else.

If all of this serves as a confusing factor, then welcome to the club.

So instead of me telling you what to eat here, which “school” to follow and which guru to listen, I will simply tell you what not to eat.

Most of the dietary people are wrong in many different things but also right in many others. Where the consensus happens is when it comes to the things that shouldn’t be in the diet.

Refined sugar is the number one culprit for killing your creativity and energy throughout the day. If you just remove this from your diet, you will have twice as more energy as you do right now.

Refined sugar is not only bad for your health but deeply affects your energy levels. You can find refined sugar in fizzy drinks and sweets which you should cut out from your diet.

The next thing is fast food – our favorite cheat meal. If you enjoy hamburgers and pizzas (I know, I know, I kill all the fun), it’s time to cut it out from your diet. Especially from the fast food joints whose only benefit of the food is that it tastes good – everything else in that meal is designed to kill you and to kill you fast.

And the last and the hardest thing is to cut out “3 white deaths” – sugar, salt and flour from your diet. These three in combination cause the biggest amount of harm to your body and if you can, you should try to minimize their intake in your body.

This is half the equation. The other one is the mind.

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Fuel for the mind

The news are fighting to keep your attention on them and we have an attention span of 6 seconds right now, which is 2 seconds less than that of a goldfish.

To get your attention, the media needs to find extremes and put it out there so that you will notice that. Because there is no drama in normal, everyday activities. So they only report the news from the two ends of the bell curve – the extreme positives and extreme negatives and most of it falls in the extreme negatives.

With that, you get a negative picture of the world we live in today even though by all parameters, the world is getting better than ever before.

As a saying would go “The world is not getting worse. The information is getting better.”

I’m not going to spend more time talking about the negative sides of the news. Instead, I will urge you to read more- but not yellow pages.

Read books which stand the test of time, read in-depth articles which have been written by a serious journalist, not some hacks spending six minutes on the article and then crafting a compelling click-bait title to lure you in.

You will notice how your perception of the world changes and how you seem to view the world differently. It’s no longer that grim place, it’s a place of endless opportunity and infinite options.

All of this will make you more energetic and cheerful because you will start noticing opportunities where other people see problems.

You become what you consume so choose really carefully what you will put in your mind because you will create your output in life from those inputs.

Final thoughts

I could have written a huge list of 30 things which would create the best morning routine. Instead of that, I created a list of only 3 things you need to focus on and the rest will follow.

A list of 30 things is non-applicable, but a list of 3 is.

When you follow the Pareto principle, you will notice that 80% of your results will only come from 20% of your actions.

These 3 above are your “20%” – use them.

Featured photo credit: Unsplash via unsplash.com

More by this author

Bruno Boksic

An expert in habit building

11 Important Things to Remember When Changing Habits How to Break Bad Habits (The Only Effective Way) How to Build a Good Bedtime Routine That Makes Your Morning Easier 12 Changes to Make When You Feel a Lack of Energy and Motivation How to Break a Bad Habit and Retrain Your Brain

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Last Updated on March 19, 2019

How to Get Motivated and Be Happy Every Day When You Wake Up

How to Get Motivated and Be Happy Every Day When You Wake Up

It’s Monday morning. The alarm rings. What’s the first thought that comes to mind when you open your eyes?

“I really don’t want to go to work today”, “I have such a long day ahead, what a dread”, or “Yes! It’s a brand new week ahead! Looking forward to getting lots done.”

Whatever your response may be, ask yourself this question:

“What is it that made you feel unmotivated?” What was driving you to feel negative or positive about your Monday ahead? How to get motivated?

Meet Nancy

I used to have a colleague by the name of Nancy. She came to work at the same time every morning, and would leave at 6.30 sharp every evening. Not a minute earlier, not a minute later. She was known to be the office grinch as she was often grumpy towards everyone, so much so people would avoid her whenever possible. She complained about everything under the sun.

I had a brief conversation with her one morning in the office lounge where we were both getting coffee. She told me she had been working with the company for over 20 years! When she told me that, I asked her what motivated her to stay on for so long, and her reply was simply “I don’t know. It’s a job that pays the bills, and is close to where I live.” With that, she walked away and I was left standing alone in the lounge with my hot coffee, at a loss for words.

How could someone be doing the exact same thing for over 20 years? And she clearly doesn’t enjoy her work, what with all that complaints and grouchy attitude. So why hasn’t she done anything about it?

The 2 Types of People

This might be an extreme case, but I’m sure you must know of people who have been doing the same thing for years and seem to not have any problem staying stagnant. Whether it be in their marriage, job, or personal endeavors, they seem to be getting along just fine without progressing towards anything ‘better’.

On the other hand, I’m sure you would also know of individuals who focus on the positive, set goals and are constantly pushing themselves to greater heights. Be it promotions at work, building a family, celebrating milestones in their marriage or relationships, upgrading houses and cars, setting up new businesses, or going to school again, these individuals seem to constantly progress towards something that improves or enhances their life.

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So what’s the difference between these 2 category of individuals?

What you feel like or don’t feel like doing, boils down to one thing. And that is motivation. It is the force, or lack of, that keeps driving you forward to overcome challenges and obstacles to achieve your goals.

Without motivation, you’ll give up after a few failed attempts or even on the first tough challenge that comes your way. Or, in the case of Nancy, just remain where you are: unhappy yet not doing anything to progress ahead.

What is Motivation, Really?

Whether you realize it or not, motivation is a huge force in your life; and it needs to be harnessed in order to excel and actually enjoy whatever it is that you’re doing on a daily basis.

Unfortunately, many overgeneralize the word motivation. We think of being either motivated or demotivated as a simple “yes” or “no” state of being.

But motivation is not a switch. Motivation is a flow. To feel motivated, you need to dive beyond the surface. Just reading a motivational quote, being encouraged by your friends or even mentor won’t help you build sustainable motivation in the long run.

You can think of the motivation that we want to achieve like the Sun (self-sustaining and long lasting), which supplies a constant influx of energy to all life on Earth. Just like the Sun, your “motivation engine” has different layers, starting from the core and spreading out to the surface. The surface is what you see, but the real process is driven from the core; and that’s the most important part… I’ll explain why in a moment.

If you can create a self sustaining motivation engine, you’ll not only be able to find more meaning and purpose in your life, but you’ll be able to enjoy every minute of what you’re doing, which will make your roles and responsibilities less of a chore. Now wouldn’t that be a game changer?

Let me help you understand this motivation flow better, by breaking down the Motivation Engine into 3 parts:

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  1. Core – Purpose
  2. Support – Enablers
  3. Surface – Acknowledgement

I’d say we’re most familiar with layers 2 and 3, as we come into direct contact with both of them frequently.

The Second Layer: Support – Enablers

In essence, the second layer of the Motivation Engine (also known as Enablers) is what supports your goals. They can magnify the motivation core you have, or speed up the momentum that you build. Basically, they create favorable circumstances for things to go smoothly.  

The Third Layer: Surface – Acknowledgement

The third layer, also known as Acknowledgement, encompasses any type of external recognition that might give you motivation. It may come in the form of respect or recognition, such as compliments and praise.

Or it could be emotional support through encouragement, feedback and constructive criticism. It could also be affiliation, where you have mutual companions or buddies sharing the same goal or burden with you.

This is generally what you see on the surface when you look at other people. You see the external acknowledgement, respect, and recognition they’re getting.

The Innermost Layer: Core – Purpose

But what’s most important, and the true driving force behind your Motivation flow, is the innermost core – your Purpose. Your purpose is what differentiates the motivated from the demotivated, the achievers from the underachievers, the happy from the unhappy.

Your motivational core is your Purpose, and is sustained by two things: Having Meaning, and Forward Movement. With these two as a foundation, you’ll have a power source that will feed you motivational energy indefinitely.

So, how do you do these two things?

How to Sustain Your Purpose

Having Meaning is simple. Just ask yourself a question: Why?

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Why are you pursuing a certain goal? If the reason is vague or unclear, then your motivational energy will be the same. While motivation provides you energy to do something, that energy needs to be focused somewhere. So without meaning, there is no direction for your energy to be focused on.

Yet, having a meaningful objective doesn’t mean you have to change the world or create A huge impact on society. The secret to meaningful work is simple: it should contribute value to something or someone that matters to you.

Next up is gaining Forward Movement. In short, this means to just keep moving. Like a snowball, motivation from having progress creates momentum. So to keep this up, you have to keep moving.

And the good news is, your progress doesn’t have to be huge for you to recognize it. Small amounts of progress can be just as motivating, as long as they keep coming. Like driving a car, you may be really impatient if you’re at a complete halt. But, it lessens if you’re moving forward–even if you’re moving slowly.

Creating a simple progress indicator like checklists or milestones, are a great way to visualize your small (and big) wins. They trigger your brain to recognize and acknowledge them, giving you small boosts of motivational energy.

This is why video games are so addictive! They’re full of progress indicators everywhere. Even though the progress is completely virtual, they’re still able to trigger the motivation centers in your brain.

Find Out What Drives You Today

So why not take some time today and do a quick reflection of where you’re at now? Take one aspect of your life that you’d like to be more motivated.

For example, it may be your current job. First, start with why. Write down your reasons for why you’re in the job that you’re in. Then think about your Motivation Core: Your Purpose. Write down what it is within your job that gives you meaning, and what are some things that will help push you forward in life.

Once you have those points, it’s time to do a comparison. Does your current job help you make progress towards that Purpose that you’ve written?  

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If it does, then wonderful! You’re on the right track. But if it doesn’t entirely, or you now realize you’re way off target, don’t panic. It’s definitely not too late to align your actions back to your true purpose.

Here at Lifehack, we’ve condensed over 15 years of life improvement coaching into 7 distinct Cornerstone Skills. And finding motivation is just 1 of 7 Cornerstone Skills that you can master to dramatically turn your life around!

Wouldn’t We All Like to Be Happy?

Happiness need not be a vague term or illusion that you’re constantly chasing after–with no end in sight. By finding your true motivation, you’ll be one step closer to realizing your happiness and finding meaning in all things you do.

And for those of you who feel like you’re already working towards your purpose or goals, learning these 7 Cornerstone Skills will only help you to push progress even further, and at a much faster rate. Wouldn’t it be amazing to be 10 times more productive?

You may have read hundreds of books, articles, and watched videos, maybe even tried some solutions too to help you stay motivated. But, none of them really have any impact. They bring only incremental changes, and that’s not what you’re really looking for. This is because permanent change requires a holistic approach, and is more than just focusing on one area of your life, or working on changing a part of your routine or actions.

You want to make a fundamental change; but it feels like big, unknown territory that you can’t afford to venture into at this point in your life.

The truth is, taking your life to the next stage doesn’t have to be this complicated. With our course, it’s actually quite simple. It’s an all in approach, and the 7 Cornerstone Skills is just what you need to make that holistic change. So if you’d like to take the first step to achieving your life purpose, the time is now!

Applying one of the 7 Cornerstone Skills as covered in this article can already make a difference in your life, imagine learning the whole set of skills to live your best life! How to learn them all? We’ve got the solution at Lifehack — Find out More About Our Solution Here!

Featured photo credit: Candice Picard via unsplash.com

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