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Science Has It: 10 Tricks To Have Happier Mornings You Should Try Now

Science Has It: 10 Tricks To Have Happier Mornings You Should Try Now

So you finally decided to start waking up earlier after hearing early birds are happier than night owls, but you’re still not loving that morning alarm? These 10 tips backed by science will keep the beginning of your day bright and ensure you never wake up on the wrong side of the bed again.

Before Bed

1. Set a Bed Time

Adults need about 7-8 hours of sleep a night to be considered well rested. Getting the proper amount of sleep has numerous benefits such as lowering the risk of obesity and diseases, as well as increasing your learning and memory abilities. The takeaway? Set a bedtime that allows you to get 7-8 hours of sleep each night and stick to it.

2. Sleep on your right side

When you get in bed, aim to sleep on your right side. In a Turkish study, those who slept on their left side tended to suffer from a high rate of nightmares. Right side sleepers, on the other hand, gravitated towards feelings of security and safety.

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3. Workout

Numerous studies have found that exercise improves sleep quality and helps people fall asleep faster. This plus the numerous other benefits, makes working out a key part of any healthy lifestyle.

4. Keep a Journal

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    Keeping a journal is one of the greatest things you can do for your health. Not only have journal users been found to be much happier, the action of getting your thoughts onto paper can help clear your head before a night of sleep. This alone can make those late nights spent in bed worrying disappear.

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    5. Sleep in the Dark

    A study in Molecular Psychology found that chronic exposure to artificial light can make you less happy. By decreasing exposure to artificial light you can keep your sleep quality and mood up high.

    6. Turn Off Electronics 30 Minutes Before Bed

    Staying up late on electronics like cell phones, tablets, and TVs delay the release of the sleep inducing hormone, melatonin. This can impact both your ability to fall asleep as well as your the overall quality of your sleep. Researchers advise shutting down all electronics about 30 minutes before bed in order to avoid such negative effects.

    In the Morning

    1. Eat Greek Yogurt

    Yogurt is good for you – especially greek yogurt. Greek yogurt is loaded with more calcium, which causes the brain to release nuerotransmitters associated with happiness. Plus, greek yogurt has lots of protein to keep you happy and satisfied all the way until lunch.

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    2. Take a Cold Shower

    Cold showers have been shown to have some awesome benefits. For example, faster fat loss, quicker recovery, better circulation, clearer skin, and increased mood are all boons of turning the temperature down. Start the day off right and brave out the cold. It will be worth it.

    3. Set Daily Goals

    Setting your goals in the morning will help keep you motivated and in the right direction throughout your day – and it only takes 1 minute. Simply ask yourself, “What would make today great?” Then, write down 5 things on a piece of paper and keep it with you throughout the day. This tip alone can boost the achievement of your goals exponentially. If you want more tips on setting goals, check out this post on the science of setting goals.

    4. Log gratefulness

    Practicing gratefulness has shown time and time again to boost happiness. Even thinking about things you’re grateful for in the morning can have a positive effect on your mood. Make it a habit to write and think about things you appreciate – you’ll smile more as a result.

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    Keep these tips in mind and you will be on your way to happier mornings!

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    Last Updated on June 3, 2020

    How to Write SMART Goals (With SMART Goals Templates)

    How to Write SMART Goals (With SMART Goals Templates)

    Everyone needs a goal. Whether it’s in a business context or for personal development, having goals help you strive towards something you want to accomplish. It prevents you from wandering around aimlessly without a purpose.

    But there are good ways to write goals and there are bad ways. If you want to ensure you’re doing the former, keep reading to find out how a SMART goals template can help you with it.

    The following video is a summary of how you can write SMART goals effectively:

    What Are SMART Goals?

    SMART Goals

    refer to a way of writing down goals that follow a specific criteria. The earliest known use of the term was by George T. Doran in the November 1981 issue of Management Review, however, it is often associated with Peter Drucker’s management by objectives concept.[1]

    SMART is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. There are other variations where certain letters stand for other things such as “achievable” instead of attainable, and “realistic” instead of relevant.

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    What separates a SMART goal from a non-SMART goal is that, while a non-SMART goal can be vague and ill-defined, a SMART goal is actionable and can get you results. It sets you up for success and gives you a clear focus to work towards.

    And with SMART goals comes a SMART goals template. So, how do you write according to this template?

    How to Write Smart Goals Using a SMART Goals Template

    For every idea or desire to come to fruition, it needs a plan in place to make it happen. And to get started on a plan, you need to set a goal for it.

    The beauty of writing goals according to a SMART goals template is that it can be applied to your personal or professional life.

    If it’s your job to establish goals for your team, then you know you have a lot of responsibility weighing on your shoulders. The outcome of whether or not your team accomplishes what’s expected of them can be hugely dependant on the goals you set for them. So, naturally, you want to get it right.

    On a personal level, setting goals for yourself is easy, but actually following through with them is the tricky part. According to a study by Mark Murphy about goal setting, participants who vividly described their goals were 1.2 to 1.4 times more likely to successfully achieve their goals.[2] Which goes to show that if you’re clear about your goals, you can have a higher chance of actually accomplishing them.

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    Adhering to a SMART goals template can help you with writing clear goals. So, without further ado, here’s how to write SMART goals with a SMART goals template:

    Specific

    First and foremost, your goal has to be specific. Be as clear and concise as possible because whether it’s your team or yourself, whoever has to carry out the objective needs to be able to determine exactly what it is they are required to do.

    To ensure your goal is as specific as it can be, consider the Ws:

    • Who = who is involved in executing this goal?
    • What = what exactly do I want to accomplish?
    • Where = if there’s a fixed location, where will it happen?
    • When = when should it be done by? (more on deadline under “time-bound”)
    • Why = why do I want to achieve this?

    Measurable

    The only way to know whether or not your goal was successful is to ensure it is measurable. Adding numbers to a goal can help you or your team weigh up whether or not expectations were met and the outcome was triumphant.

    For example, “Go to the gym twice a week for the next six months” is a stronger goal to strive for than simply, “Go to the gym more often”.

    Setting milestone throughout your process can also help you to reassess progress as you go along.

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    Attainable

    The next important thing to keep in mind when using a SMART goals template is to ensure your goal is attainable. It’s great to have big dreams but you want your goals to be within the realms of possibility, so that you have a higher chance of actually accomplishing them.

    But that doesn’t mean your goal shouldn’t be challenging. You want your goal to be achievable while at the same time test your skills.

    Relevant

    For obvious reasons, your goal has to be relevant. It has to align with business objectives or with your personal aspirations or else, what’s the point of doing it?

    A SMART goal needs to be applicable and important to you, your team, or your overall business agenda. It needs to be able to steer you forward and motivate you to achieve it, which it can if it holds purpose to something you believe in.

    Time-Bound

    The last factor of the SMART goals template is time-bound (also known as “timely”). Your goal needs a deadline, because without one, it’s less likely to be accomplished.

    A deadline provides a sense of urgency that can motivate you or your team to strive towards the end. The amount of time you allocate should be realistic. Don’t give yourself—or your team—only one week if it takes three weeks to actually complete it. You want to set a challenge but you don’t want to risk over stress or burn out.

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    Benefits of Using a SMART Goals Template

    Writing your goals following a SMART goals template provides you with a clearer focus. It communicates what the goal needs to achieve without any fuss.

    With a clear aim, it can give you a better idea of what success is supposed to look like. It also makes it easier to monitor progress, so you’re aware whether or not you’re on the right path.

    It can also make it easier to identify bottlenecks or missed targets while you’re delivering the goal. This gives you enough time to rectify any problems so you can get back on track.

    The Bottom Line

    Writing goals is seemingly not a difficult thing to do. However, if you want it to be as effective as it can be, then there’s more to it than meets the eye.

    By following a SMART goals template, you can establish a more concrete foundation of goal setting. It will ensure your goal is specific, measurable, attainable, relevant, and time-bound—attributes that cover the necessities of an effectively written goal.

    More Tips About Goals Setting

    Featured photo credit: Estée Janssens via unsplash.com

    Reference

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