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This article was co-written by Jennifer Butler, MSW. Jennifer Butler is a love & transformation coach and owner of JennJoyCoaching, which provides life coaching services in Miami, Florida, though Jennifer works with clients worldwide. Jennifer’s work revolves around motivating women who are going through a divorce or breakup. She has over 4 years of life coaching experience. She is also the host of the Deep Chats Podcast with Leah Morris and the host of season 2 of “Divorce and the Things You Can Handle”. Her work has been featured in ESME, DivorceForce and Divorced Girl Smiling magazines. She received a master’s degree in social work from New York University. She is also a health coach and expert in communication & life coaching.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,785 times.
Life is full of challenges that make our path to happiness more complicated. Whether it’s stress at work, problems in the family, or illness, it can be quite challenging to stay positive and start each day with an upbeat and energetic attitude. However, studies have repeatedly confirmed that the way you start your day has a significant impact on your productivity and success. Prepare yourself for success by starting your day right.
Steps
Sleep well
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Go to bed at the right time. The first step to feeling more refreshed when you wake up in the morning starts from the moment you went to bed the night before. Many experts have pointed out that adults need 6 to 8 hours of sleep every night, so you should arrange to get enough sleep. In addition, experts also recommend that you stop using electronic devices at least 1 hour before bedtime to give your brain time to shut down and prepare for sleep. [1] X Research Source
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Do not leave the lights on while sleeping. In addition to making it difficult for you to fall asleep, research has shown that when we sleep or daydream in light to moderate light, we are less able to rest and will feel more tired when we wake up in the morning than usual. This includes sleeping under the light emitted by TVs, computers, lights and street lights, all of which have been shown to have a negative effect on the mood of the sleeping person. [2] X Trusted Source Nature Go to Source
- Use an eye patch when sleeping or close the curtains to block out light from disturbing you while you sleep.
- Exposure to light interferes with your body’s production of melatonin, the hormone that helps control your sleep and sleep cycle. [3] X Trusted Source PubMed Central Go to Source Turning the lights down when you’re getting ready for bed and darkening your room as much as possible can help you manage melatonin production. [4] X Trusted Source PubMed Central Go to Source
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Relax your mind. Meditation, deep breathing, or relaxation therapy are ways you can reduce anxious, stressful, or troubling thoughts that keep you awake. You should try to incorporate one or more methods into your evening routine.
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Sleep on your right side. Want to enjoy a peaceful dream and wake up in a good mood? Many researchers have discovered that sleeping on the right side enhances the ability to form positive dreams and also reduces emotional disturbances during the day. Having trouble maintaining the right side sleeping position? You can buy hugg ceramics. Placing the pillow on the left side will help shape your sleeping position and prevent you from turning to the left. [5] X Research Sources
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Design your room to be more suitable for sleeping. Do you live near a busy intersection? Do your bedroom windows face direct sunlight or street lights? Shopping for light-blocking curtains and white noise devices are a few steps you can take to create a more suitable environment for sleeping. [6] X Research Sources
- Install a ceiling fan. They can create white noise and also help circulate air in a stuffy room.
- Decorate the room with soft colors. You can repaint the room if needed.
- Use ambient light, rather than overhead light, whenever possible. Night lights are a good choice, but wall light can also be effective. The dimmer switch can also help you establish the proper brightness.
- Choose the right alarm clock. To ensure that you can wake up without feeling shocked or groggy, you should consider purchasing a special light specifically designed to help you wake up slowly.
- Install the air purifier. For people who often suffer from allergies, this is an important item and will help improve sleep quality significantly.
- Consider buying a foam bed mattress. Especially if you have to sleep with someone else, this mattress is great at isolating movement so it doesn’t wake the other person up.
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You need to remember that the bed is for sleeping. Research has shown that using your bed for other activities such as reading or watching a movie can prevent you from falling asleep and make you associate stimuli rather than rest. [7] X Research Sources
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Eliminate anxiety. If you’re having trouble sleeping because you’re worried, you should keep a journal. Before that, ask yourself, “What keeps me awake at night?” and write down the problem you are thinking about. [8] X Research Sources
- Keep a notebook by your bed to jot down any disturbing thoughts that keep you awake during the night.
- Review your own achievements. Another way to help you end the day and foster a sense of peace of mind is to write about your accomplishments for the day.
- Make a to-do list for the next day. Instead of lying in bed and trying to remember what to do the next day, you can make a list before going to bed. This will help you end the day instead of feeling pressured to try to remember everything at once.
- Prepare the necessary items for the next day before going to bed. You can pre-select your clothes, make lunch, and have everything you need ready for work or school the next morning. This will help you reduce stress in the morning, and you will feel better when you go to bed knowing that everything is ready.
Waking Up With A Refreshing Spirit
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Do not press the snooze button. When you have to wake up unexpectedly and go back to sleep, just to “sleep” for a few more minutes, your body will create a kind of conflict called the “sleep” symptom. make you feel lazy, lethargic, and this can last for about 2 hours after waking up. [9] X Trusted Source PubMed Central Go to Source
- Choosing the right alarm tone will help you wake up with a less grumpy attitude.
- To make sure you won’t be tempted to “grill” a few more minutes after the alarm has gone off, you can place the alarm clock on a shelf or on a table a little further from your bed, as this action will force you to wake up to turn off the clock.
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Bask. Many studies have shown that exposure to the sun between 6 am and 10 am can trigger melatonin production in the brain and provide more anti-depressant effects than afternoon sun or sunlight. night lights. To make sure you get the right dose of sunlight each day, it’s a good idea to spend half an hour outside in the morning. [10] X Research Source
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Display flowers in the room. Not only are flowers beautiful so you can look at them during the day, but Harvard psychologist Nancy Etcoff has discovered that women who wake up to the presence of flowers show significant improvements in their moods. , less anxiety, and more energy. A bouquet of real or fake flowers on a small bedside table will brighten up your room and, more importantly, it will act as a positive and refreshing element to help you wake up. [11] X Research Source
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Take a warm bath and finish with a final rinse with cold water. The heat hypothesis suggests that elevated body temperature relaxes muscles, relieves stress, and increases feelings of well-being. Taking a warm bath also helps to increase circulation. [12] X Research Source Psychologists have suggested that ending a bath by rinsing the body with cold water for 5 minutes can double some of the therapy’s positive antidepressant effects. electric shock, which increases brain function and enhances serotonin production. [13] X Research Source
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Start your day by doing yoga or stretching. Adding a few strength-training poses to your daily routine can help you feel more energized and boost your ability to cope with the stress of the day. [14] X Research Source
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Don’t let yourself be rushed. While sleeping a few extra minutes can be tempting, the rush you have to make up for this time will increase your stress levels, lead to muscle tension, and make you more forgetful. often. All of these actions will negatively affect your mood and cause you to associate morning activity with negativity. So, make sure you wake up early and tackle all your morning tasks thoughtfully and at the right pace.
Creating Happiness
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Look for positivity . Any person has something that means something to them. What is that for you?
- Think hard about your day – conversations with friends, help you’ve provided to others, actions you’ve taken. Think about the consequences of these actions. Do they have a positive effect? If not, how can they do this? Change your own behavior as needed so you can confidently make a positive impact on the lives of others.
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Remind yourself of the aspect of your life that you feel most satisfied with. Are you good at a hobby or a task? Do you have a sense of humor and can make people laugh? Are you a great problem solver? Take the time to remind yourself of the areas in which you’re pretty good and why you’re a worthy person. [15] X Research Source
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See work in a more meaningful way. Many studies have shown that thinking more “bigger” about one’s work and its meaning often leads to overall satisfaction and increases the likelihood of finding joy in the work. you proceed. [16] X Research Source
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Look for elements to form expectations every day. It could be something as simple as talking on the phone with someone you love or going out to lunch with a coworker. Finding events that make you grateful every day is an important way to improve overall life satisfaction and help you view less interesting tasks in a more objective way.
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Best regards, PMA. PMA (Positive Mental Attitude) is an acronym for an important life skill that is “positive thinking”, and it is an integral part of shaping personal happiness. Owning a PMA means that you have the ability to believe in goodness no matter what the current challenge may be. It also means maintaining confidence that you will overcome challenges when they arise. Research has shown that PMA is not merely a means of facilitating mental and emotional health, but can actually positively influence physical health. Here are 7 steps you can take to develop your PMA: [17] X Source of Research
- Focus on the present. The past will only remind us of a period of fear or regret that we once went through.
- Use positive language. Do not speak ill of others behind their backs or insult others. Give people and yourself praise at the right time.
- Don’t expect perfection. When we become perfectionists, we will never be able to feel satisfied. Accept that things may not work out ideally and do your best to make them work.
- Interact with positive people. Find friends who share your passion for positivity and support each other.
- Do good work whenever possible. Sometimes, the little act of buying a stranger a cup of coffee can have an impact on your life.
- Be an avid learner. Don’t act like you know everything. Always remember to be open-minded and receptive to new experiences and ideas.
- Become grateful. Appreciate the things that are important and bring you joy in life. Regularly remind yourself of your luck.
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Build positive self-awareness. When we feel that we are unworthy or lack the ability to succeed, it is understandable to have difficulty dealing with life’s challenges. So the first step to happiness is learning how to love yourself and have a positive view of your unique qualities. [18] X Research Sources
- Stick to the “1:1: Ratio” Self-criticism is an important part of the self-improvement process. This means that it is easy to lower your self-esteem if you focus too much on the negative. To counter this tendency, every time you form a negative thought about yourself, try to balance it with a positive element.
- Allow yourself a chance to succeed. People often look for tasks that can help them legitimize their self-esteem, and provide opportunities for them to regularly achieve success. For example, if you’re having a rough week at work, you can find a hobby or project at home that makes you feel good about your skills and abilities.
Warning
- If you have trouble experiencing joy or positivity over a long period of time, you should talk to your doctor or mental health professional. You may be experiencing depression.
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This article was co-written by Jennifer Butler, MSW. Jennifer Butler is a love & transformation coach and owner of JennJoyCoaching, which provides life coaching services in Miami, Florida, though Jennifer works with clients worldwide. Jennifer’s work revolves around motivating women who are going through a divorce or breakup. She has over 4 years of life coaching experience. She is also the host of the Deep Chats Podcast with Leah Morris and the host of season 2 of “Divorce and the Things You Can Handle”. Her work has been featured in ESME, DivorceForce and Divorced Girl Smiling magazines. She received a master’s degree in social work from New York University. She is also a health coach and expert in communication & life coaching.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,785 times.
Life is full of challenges that make our path to happiness more complicated. Whether it’s stress at work, problems in the family, or illness, it can be quite challenging to stay positive and start each day with an upbeat and energetic attitude. However, studies have repeatedly confirmed that the way you start your day has a significant impact on your productivity and success. Prepare yourself for success by starting your day right.
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