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Last Updated on September 11, 2020

How to Get More Energy for an Instant Morning Boost

How to Get More Energy for an Instant Morning Boost

The sound of your alarm clock goes off. It’s Monday morning. You don’t feel like getting out of bed, let alone completing your morning tasks. Now would be a good time to know how to get more energy in the morning.

Mornings are only easy for a select few people. It’s possible to train your body to get up and get moving without any trouble, but it takes time and dedication. For those of us who struggle with feeling tired in the morning, it’s important to develop strategies for a morning boost.

Here are 11 tips to help you get moving in the morning.

1. Set Your Alarm Clock to Play Your Favorite Music

The sound of most alarm clocks is miserable and can elicit feelings of anxiety in many people. Thus, by using a standard alarm clock, the first thought in your head each day is a negative one. That’s a terrible way to start the day!

Instead, set up your alarm clock to play music that makes you happy. The first thought in your head each day will be a bright one. Unlike with an annoying alarm clock sound, you won’t even want to push the snooze button! You will just want to dance, and you can’t sleep when you’re dancing.

Before you know it, you’ll be in a headspace that will make it easier to get out from under the covers.

2. Drink Caffeine Shortly After Waking

Often, people feel sluggish and slow for the first hour or two after waking up. Feeling groggy leads to lower productivity and means more time spent on certain tasks than is necessary.

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To eliminate the morning groggy feeling, drink a cup of coffee or tea within about fifteen minutes of waking up. It prevents you from wanting to go back to sleep and will give you the energy you need to get your morning tasks done quicker and get to work on time.

3. Place Your Alarm Clock Far From Your Bed

By placing your alarm clock far from your bed, you will be required to get out of bed to turn it off. Use a dresser or a windowsill, but make sure you have to take at least a few steps to get to it.

Getting out of bed is often the hardest part about waking up in the morning. By getting out of bed faster, you increase the likelihood of starting your day instead of pressing the snooze button.

4. Exercise in the Morning

Some light exercise in the morning will get your endorphins flowing and give you more energy. The optimal duration and intensity of exercise varies from person to person.

After a brief workout at the gym, I feel energized and ready to take on the day. In addition, it leaves the rest of my day open for other activities.

If you prefer something more relaxing, get out and take a short morning walk when you wake up. Studies have shown that workers who receive exposure to natural light in the morning tend to sleep better at night experience less depression, and fall asleep quicker[1]. These are all great reasons to get outside in the morning!

5. Drink Water Right Before Going to Sleep

When you drink enough water before going to sleep, you’ll have to go to the bathroom early in the morning. This will make you want to get up and prevent you from falling back to sleep.

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However, try to avoid excess amounts of water within the few hours prior to going to sleep as it may cause you to wake up in the middle of the night. I recommend experimenting to find the optimal timing and quantity of water to drink prior to sleeping.

6. Leave Your Blinds Open

Leaving your blinds open at night will allow the sun to enter your room and wake you up, helping you feel more alert. The sun is also a source of vitamin D, which is a natural source of energy.

One article pointed out that “waking up with the sun also allows your body to wake up gradually, in a natural process, instead of being startled out of much-needed REM sleep — a.k.a. the deep sleep your brain needs to learn, store memories, and regulate your emotions — with a piercing, sudden alarm”[2].

7. Eat Before Sleeping

One of the reasons why you feel groggy and slow in the morning is because you haven’t had any sustenance during the eight hours you were asleep. A small snack before bed can help prevent this feeling.

You can check out this article for the best bedtime snacks and drinks.

I usually eat a low-carbohydrate and easy to digest snack, such as cottage cheese, yogurt, milk and/or peanut butter. Too much food or those that are difficult to digest may prevent you from sleeping, so it’s best to experiment to find the best quantity and types of food to eat before you sleep.

8. Eat When You Wake Up

A small and easy-to-digest meal in the morning will give you a boost of energy. As discussed above, during your 8 hours of sleep, you haven’t provided your body with any sustenance. I recommend a piece of fruit, yogurt, or muesli with whole grains.

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A healthy breakfast is key to giving your body the boost it needs when you want to know how to get more energy. Try to make sure you get a good balance of protein, healthy fats, and carbs in the morning to give your body everything it needs to produce the energy you’ll need for the day.

Here is some inspiration to help you create a great breakfast: 31 Healthy Breakfast Recipes That Will Super Boost Your Energy

9. Go to Sleep and Wake up at the Same Time Each Day

Keeping a regular and consistent sleep schedule helps your body get in to a natural rhythm. By doing so, you will begin to naturally fall asleep and wake up at the same time each day as your circadian rhythm gets into a consistent pattern[3]. Waking up will feel more natural, and you will have more energy in the morning.

Use your circadian rhythm when you want to learn how to get more energy.

    In addition, it will help you fall asleep earlier. Getting the right amount of sleep will help you feel more energized. Staying up too late when you have to be up early the next morning can be detrimental to energy levels.

    10. Do Something You Enjoy Doing in the Morning

    Stimulating your mind by doing an inspiring or enjoyable activity will give you energy. Knowing that you will be doing something fun will make you more eager to get out of bed in the morning.

    Some ideas of things you can include in your morning routine are:

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    • Doing a short yoga practice
    • Reading an interesting book
    • Journaling
    • Going for a run

    Find what motivates you to get out of bed and get moving.

    11. Schedule Something in the Morning

    Having “peer accountability” is one of the most effective motivators. If someone is dependent on you for something or monitoring your progress, you will feel motivated to do it.

    Scheduling a breakfast or workout with a peer will give you a clear deadline to attain in the morning, thus giving you a kick-start.

    The Bottom Line

    If you want to know how to get more energy, start to apply these simple ways in your daily routine. Maybe add one of them to your routine every month. Gradually, you will have more energy throughout the day. You will also be more productive and achieve more!

    More Tips to Help You Get More Energy

    Featured photo credit: Dayne Topkin via unsplash.com

    Reference

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    Mike Fishbein

    Mike is an enterpreneur and digital marketing leader.

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    Last Updated on September 28, 2020

    The Pros and Cons of Working from Home

    The Pros and Cons of Working from Home

    At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

    Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

    One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

    When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

    So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

    Pro #1: A More Relaxed Start to the Day

    This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

    Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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    When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

    Pro #2: More Quiet, Focused Time = Increased Productivity

    One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

    Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

    An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

    When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

    Pro #3: More Control Over Your Day

    Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

    We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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    By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

    Pro #4: You Get to Choose Your Office Environment

    While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

    I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

    You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

    Con #1: We Move a Lot Less

    When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

    Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

    Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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    Con #2: Less Human Interaction

    One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

    Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

    Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

    This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

    While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

    Con #3: The Cost of Buying Home Office Equipment

    Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

    This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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    For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

    Con #4: Unique Distractions

    Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

    For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

    To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

    Final Thoughts

    Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

    We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

    More About Working From Home

    Featured photo credit: Standsome Worklifestyle via unsplash.com

    Reference

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