What’s the first thing you did this morning? Did you hit the snooze button or did you wake up excited and grateful to have a new day on this planet?
In this article I’m going to give you 3 reasons why you should have a daily morning ritual in 2017. Are you ready, or do you need a cup of coffee to wake you up?
1) A morning ritual allows you to be proactive instead of reactive.
From the moment they wake up to the moment they go to bed, most of us are reactive. First we react to our alarm clocks by hitting the snooze button. Then when we finally manage to wake up, we listen to the news, reacting to and sometimes internalizing whatever is happening in the world. If it’s a gloomy, rainy day we may even let the weather negatively impact our moods. Those are just some of the many ways that reactivity manifests.
A well-designed morning ritual allows you to become proactive from the moment the day begins. You’ll wake up feeling grateful for a new day and instantly start your day with a proactive approach. You’ll take control and make your own decisions. In short, you’ll actively decide what you want to accomplish and set clear goals for the day. No longer will your be at the mercy of your environment.
2) A morning ritual allows you to manage your emotions, thereby improving your sense of well-being.
As Jim Rohn says, “Our emotions need to be as educated as our intellect.”
Do you feel grateful for everything you have in your life? Are you grateful for having food, shelter, and water? Are you grateful for having a job or being healthy?
Most of us have a hard time experiencing gratitude in our everyday lives. This is largely due to the way our brain is designed. Our brain is wired to use to everything we have quickly. So quickly, in fact, that we forget how much of a blessing we had until it’s gone.
A morning ritual allows you to take control of your emotions each day by focusing on what you want to feel. The more you work on bringing up an emotion, the better you’ll become at feeling it.
For instance, you can focus on feeling gratitude by writing down 3 things you’re grateful for every day. Or you could ask yourself “What am I grateful for today?” and make a verbal list of everything you can think of while striving to feel genuine gratitude. You could also use an audio program or music that encourages your ability to get in touch with that emotion.
Yet another thing you can do is use affirmations around a topic that you want to focus on. As your goals change over time, you can change the affirmations to suit your evolving needs.
3) A morning ritual allows you to combine your most powerful habits
Having a morning ritual allows you to bring your best habits together to create a powerful, daily routine. Your ritual will become increasingly automatic as time goes on, which makes it easier to stick to your habits.
Here are some examples of great habits you can include in your morning ritual:
- Gratitude exercises.
- Daily goal setting.
In conclusion, let me share my morning routine with you. It’s not set in stone and I’m always improving it, but it’ll give you some idea of what a morning ritual looks like.
What I Did This Morning:
- Woke up smiling and thinking of how lucky I am to have another day ahead of me.
- Went for a walk (10 minutes).
- Asked myself empowering questions, which I answered out loud. I asked myself what I was grateful for today, what I was proud of, what I’m currently happy about, what I’m excited about, and what I’m committed to. (10 minutes).
- Recited some affirmations around an emotion I wanted to feel. “I love my life” and “I’m extremely productive” were the two affirmations I used (3 minutes).
- Reminded myself of my mission and repeated it out loud (2 minutes).
- Read the “Secrets of the Millionaire Mind DECLARATIONS” from T.Harv Ecker’s Secrets of the Millionaire Mind (2 minutes).
- Read my quarterly goals (3 minutes).
- Set my daily goals (5 minutes).
- Meditated (10 minutes).
- Took a cold shower (5 minutes).
This morning ritual is just an example. Yours will likely be different and will depend on what resonates with you, as well as what your personal goals and aspirations are.
If you don’t have a morning ritual, I strongly recommend creating one. It will literally change your life. If you do, would you mind sharing it with me below? I’d love to know how you start your day!
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Thibaut Meurisse is the founder of whatispersonaldevelopment.org. Obsessed with improvement, he dedicates his life to finding the best possible ways to durably transform both his life and the lives of others. Check out his free e-book “The 5 Commandments of Personal Development” or order his new book Habits That Stick: The Ultimate Guide To Building Powerful Habits That Stick Once And For All on Amazon now.
You know you should be getting some sort of exercise, you know of all the health benefits that come with a more active lifestyle. You’ve tried the whole Gym thing, but it just wasn’t for you. The temptation to just sit in front of the TV, to curl up with a good book, or to spend a little extra time at your computer is just too big. Who wants to head to the gym right now anyway?
There are many other options to get more active that don’t include jogging, weight lifting or other “traditional” ways to work out. Here are a few ideas to get you moving
1) Chase your Kids around the Yard
You’d be surprised at how much of a work out you’ll get playing catch with your kids. Time will fly while you are having fun and your children will enjoy the extra time with you. Just get out there and play.
2) Turn up the Music and Dance around the Living Room
While you’re dusting, putting up dishes, straightening up the kids’ rooms, or after you’ve been sitting around for too long, just play some of your favorite upbeat music and dance around in the house. Not only will you get your heart rate up, but you’ll also have more fun doing some of those chores.
3) Plant some Flowers
When the weather is nice, just get out there and plant some flowers. Or you could start a little vegetable garden, trim some hedges, cut the grass, or plant a tree. You get the idea. Just get out there, enjoy the sunshine and fresh air, and play in the dirt. Yes, this actually counts as exercise in our book.
4) Go for a Walk with a Friend
Take a walk and invite a friend to come along. I’ve had some of the best conversations while on a walk. Getting to chat with a friend makes the time fly by and before you know it you’ve been walking for 30 minutes.
5) Listen to some Music or an Audio Book while You Walk
Again, keeping your mind on something else will make the time fly by and you’ll get some extra fun out of your walk. You may even want to consider getting an MP3 Player. You can easily add what you want to listen to and go for your walk.
6) Sign up for a Yoga or Pilates Class
Consider starting a yoga or Pilates class. Both of these workouts are pretty low impact and won’t leave you sweaty and sore (mostly). You may also enjoy meeting some new people in the class.
7) Take some Dance Lessons with your Partner
Ok, here is the tough part: Convince your partner to take some dance lessons. Dancing will give you quite the workout and it’s just plain fun and of course romantic. Think about all your options here. You can pick from anything from Ball Room Dancing, to Line Dancing, to Latin etc. Pick something that sounds fun to you and go for it. You’ll enjoy the extra one on one time with your partner as well.
8) Go for a Swim at Your Local YMCA or Aquatic Center
Swimming makes for some great exercise. It is low impact and easy on your joints. Start by swimming a few laps, or play in the pool with your kids.
9) Go for a Bike Ride
Take the entire family on a bike ride. You can ride through your neighborhood in the evenings or plan a longer trip for the weekend. Pack a picnic for extra fun and start peddling.
10) Go for a Hike
Look for some hiking trails in your area and go for a hike. This could be a fun activity for you and a friend, or take the entire family along. Start with some easy trails and work yourself up to some longer or steeper trails.
Go ahead, pick one or two of the activities and get moving. I’m sure you’ll come up with plenty of versions of your own. The most important thing is to find something you enjoy, so you’ll stick with it. Get out there and get moving today.
Strawberries are an extremely versatile, delicious fruit, but it should not be forgotten that there are also a number of health benefits of strawberries. Due to its ability to compliment numerous foods, strawberries are a growing addition to salads, healthy shakes, breakfast cereals, deserts or just simply by themselves. Yet, even given this impressive versatility, the health benefits of strawberries are perhaps even more impressive, particularly for those interested in improving their overall health and well-being.
Many of the health benefits of strawberries are the result of the fact that they are rich in anti-inflammatory phenols and nutrients. The anti-inflammatory and anti-oxidant properties of strawberries are significantly positive in protecting against heart and blood vessel damage caused by inflammation and oxidation that occurs in our body, as well as improving our overall cardiovascular health. A rich source in both vitamin C and manganese, which are vital anti-oxidants, the health benefits of strawberries are particularly beneficial for our heart health.
The phytonutrients in strawberries, which also functions as anti-oxidants and anti-flammatory nutrients, are also important to the contribution of the cardiovascular health benefits of strawberries. Studies have demonstrated that phytonutrients in strawberries have positive cardiovascular benefits that include a reduction in damaging oxidized fats that form in our blood vessels, a reduction in cholesterol and a decrease in the risk of enzymes that contribute to high blood pressure that can damage blood vessels. Through these health benefits of strawberries, individuals may significantly increase their cardiovascular health by adding strawberries to their diet.
The anti-inflammatory properties of strawberries are not only positive for increased cardiovascular health. They also allow the health benefits of strawberries to include anti-cancer benefits. Colon, breast and cervical cancers are among the most benefited cancers from the health benefits of strawberries. This may be related to the phytonutrients present in strawberries. These phytonutrients have been shown to reduce and decrease the activity of both anti-oxidant and anti-inflammatory enzymes in the body, which could have significantly positive anti-cancer effects. Acting as a significant protector from cancer, the health benefits of strawberries should be a welcomed fruit for those looking to increase their overall health and well-being through the foods that they consume.
The anti-inflammatory health benefits of strawberries may also contribute positively to the inflammation induced problems within the bowels, rheumatoid arthritis and troubled eyes. In relation to problems with our bowels, studies have demonstrated that the reduction of inflammation within the digestive tract is possible due to the anti-inflammatory properties that are present within strawberries. Therefore, although more research is needed to definitively state positive conclusions in this regard, it is likely that the anti-inflammatory health benefits of strawberries may have wide-reaching positive effects for individuals.
The health benefits of strawberries include positive benefits for cardiovascular health, anti-cancer benefits and potential benefits that are the result of inflammation-related poor health. Due to the excellent versatility of strawberries to compliment many flavors and textures, it should not be difficult to take advantage of the health benefits of strawberries for those wanting to increase their overall health and well-being.