Wake up at the same time everyday without the snooze button
I, must admit mornings are a struggle for me and I swear hitting the snooze button just makes it worse. The snooze button is such a tease, and it inevitably makes me you more groggy because your internal clock is confused. Give yourself and your body a break and set your alarm clock and get up at that time.
Go to bed early…really without sleep how can you expect to have the energy you need
Some people will say, I can’t go to bed early. One way to get your circadian rhythm back on track is to wake up at dawn, and you will be bound be for bed no later than 10pm. Sleep is vital to how our body functions properly. Getting enough sleep, preferably between 7-9 hours has a large impact on your ability to concentrate, be productive, problem solve, maintain a healthy weight and immune system, keep your skin glowing, and lower your risk for chronic health conditions, like heart disease, stroke, high blood pressure and diabetes.
No caffeine after 10am, so you will actually be tired when it’s time to go to sleep
Caffeine can serve as a quick pick me up, but it often is short lived leading you to drink more coffee throughout the day. Learn more about how caffeine really works here. Give yourself and your body a break. To feel more alert or awake, take a quick, brisk walk, make a quick phone call to somebody you’ve been meaning to call, or eat a handful of almonds or cashews. Feeling depleted throughout the day can signal deficiencies in vital nutrients and vitamins. So, also eat a well-balanced diet.
Eat breakfast that has less than 10 ingredients
Incorporate more whole foods in your diet. Start the day off with a green smoothie. One of my favorite green smoothie recipes contains kale, mango, banana and 1 cup of water, coconut milk or pineapple juice. Not eating breakfast sets the tone for the whole day. Not eating breakfast is linked to weight gain and disrupting your blood sugar, since you tend to overeat throughout the day and/or crave foods that are not so healthy for you. You also may experience less energy, decreasing your physical activity. Begin making a practice of looking at the ingredients of the foods you eat, and do the math of how much sugar, high fructose corn syrup and sodium your taking in and how that might be affecting not only your energy levels, but your health.
Make your bed everyday
I feel a bit more together and organized when I make my bed, especially when I add my throw pillows. The very act of making my bed makes me feel like organizing and tidying up the rest of my space. When I’ve had a long day and I’m ready to relax, its nice to know I can actually go home and relax and not be stressed out that my place looks like a mess and its another thing I have to add to my to do list. Establishing good habits like making your bed everyday will eventually produce other good habits in your life and help you focus and do even more.
Dress how you want to feel
Sometimes when we are constantly on the go or stressed out we can get a little lax in our personal upkeep and appearance. Dress how you want to feel for yourself and no one else. When I put the effort towards looking nice, I feel confident as opposed to just blegh.
Exercise for at least 10 minutes a day
You don’t have to set the world on fire to get some exercise in your day. I know getting back into an exercise routine can be really hard, but by incorporating 10 minute intervals of exercise into your day, you can gradually ease into it. It could be as simple as taking the stairs instead of the elevator, taking a walk around your office building on your break, or doing 10 minutes of yoga poses or simple stretches. The point is to move your body anyway you can in small ways. Small steps lead to bigger steps.
Write something–email not included
The act of writing whether for creative or therapeutic reasons exercises your thinking cap. I love to keep a small notebook or journal handy in my purse to jot down ideas all the time. I also highly recommend keeping a gratitude journal. A gratitude exercise that I often use with clients and for myself is to keep a Gratitude Journal in which you write down 5 things you are grateful for each morning. The practice of meditating on the things that you are grateful for in your life forces us to account for the good in our everyday lives. Without this practice, we easily take for granted the small things that really amount to the stuff that really makes life easier, from a sunny day after a long, cold winter, to a compliment from a stranger . Making a habit of starting a gratitude practice in the morning helps kickstart the day on a positive note particularly in times where daily negative news cycles flood our timelines.
Practice deep breathing to help ease anxiety and stress
Practicing deep breathing is about one of the best ways to access a state of calm, relaxation and mindfulness wherever you are. If I get anxious or stressed, I can go right into a deep breathing exercise. Dr. Andrew Weil shares 3 breathing exercises that anyone can do at anytime here. I personally love the 4-7-8 breathing exercise. I shared the exercise with my mother, and she reports she does it before going to bed and sleeps more soundly.
Its ironic how often we go outside ourselves to find happiness, from buying clothes we don’t need to dating people we have no future with. One of the easiest ways we can find happiness is by smiling intentionally. I recently learned that when you smile, your body relaxes, releasing endorphins. Endorphins are said to naturally fight pain and stress, as well as provide a boost to your immune system. So, the next time you greet someone, greet them with a smile. Its good for your health.
Make a to do list and prioritize it
Have you ever gotten overwhelmed thinking of all the things you needed to get done? I have—plenty of times. A great way to prevent this is by actually making a to do list. I like getting colorful to do lists from Marshalls or TJMaxx and then get to listing. The trick is prioritize your list and be realistic about what you can get done in a day or a week and not try to kill yourself over trying to get too much done in a short amount of time. To amp it up, break up your to do list in 1 hour chunks of the day. You’ll be sure to be more focused, have more energy and get more done.
That’s all for now. I would love to hear from you, and how you boost your energy naturally in the Comments section below.