Before you even know about practical habits that promote motivation every morning, you have to understand willpower and motivation itself. Motivation is what fuels your actions, e.g. the reason for pursuing a goal. Willpower is essentially a mental muscle that can help you resist easy short-term gratification. By resisting a simple pleasure like grabbing takeout instead of cooking at home, you stay committed to your goals. Consider the following in regards to motivation and willpower:
- Motivation can change: It is completely natural for motivation to ebb and flow. You may feel incredibly enthusiastic one day and low energy the next. Being able to recognize this change can help you manage expectations and maintain strategies to keep motivation alive.
- Willpower is finite: Like any muscle, willpower can experience fatigue over the course of a day. When you set up habits to encourage motivation, make sure that you don’t solely rely on willpower, or else you will burn out.
- Internal and external motivation: Internal motivation comes from personal values or passions, while external motivation can come from rewards, outside pressure, or recognition. By harnessing the power of internal motivation, you can help sustain your energy in the long-term.
Set Clear And Achievable Goals For The Coming Day
A common reason for an unproductive day can be because you don’t have a plan in place. Without the right system to organize the tasks you need to accomplish, you may feel overwhelmed or unable to right the ship. The best thing to do is make a to-do list the night before or first thing when you wake up. By setting clear and achievable goals for the day, you can remain organized and motivated. If you already have a to-do list that is quite long, consider scaling down to one to three of your most important tasks. If you still feel overwhelmed, figure out what the first step is and create momentum to carry you through to your next task.
Prepare The Night Before
If you want to be successful in the morning, prepare the night before. When you prepare for the coming day, you can help decrease decision fatigue, reduce stress, and begin your morning on a positive note. Preparing at night means you have less to do in the morning. If you can prepare any part of your daily tasks the night before, make that a habit. Consider the following ideas:
- Prepare your meals: Have a quick breakfast, such as overnight oats or chia pudding, ready to go. Have your leftovers or meal prep in a container, even if you work from home.
- Plan your outfit: Choose your clothes and accessories the night before to eliminate the morning stress of figuring out what to wear.
- Organize your space: Tidy up your workspace and living area a little bit because a clean environment can help you remain calm and keep you focused.
- Set up your tea or coffee: If you enjoy tea or coffee in the morning, prepare it the night before. This small habit means that you will have less to do in the morning.
Create A Morning Routine
A routine that works for one person may be different for another person. Setting up a morning routine can be a powerful way to start your day and stick to your goals. If you can jump right into productivity, then you may not need a routine. If you need an extra boost to organize and boost productivity, consider including following ideas in your routine:
- Exercise: Whether you walk around the block or do some squats and push-ups, physical activity in the morning can release endorphins, which boost motivation and mood.
- Wake up early: Waking up early usually means that you have to go to bed earlier if you want to get enough sleep. Having extra time for self-care in the morning can change the way you approach your day, though.
- Journal: Journaling is an easy practice to help you release your thoughts and feelings. You can express gratitude, set intentions, or just vomit words to let out some steam.
- Mindfulness: If you want to clear your mind and set positive intentions for the day, spend a few minutes practicing meditation or mindfulness. Five to 10 minutes is perfectly sufficient!
- Eat a healthy breakfast: Finish your morning routine with a nutritious breakfast that contains protein, healthy fats, and fiber. Such a breakfast will help kickstart your metabolism, give you energy, and keep you full until lunch.
Establish A Consistent Sleep Schedule
A solid foundation for morning motivation begins the night before. Maintaining a consistent sleep schedule, i.e. waking up and going to bed at the same time, helps regulate your body’s circadian rhythm. Sleeping for seven to eight hours a night can help you feel refreshed and ready to tackle the day. To maintain a consistent sleep schedule:
- Limit screen time before bed: Blue light from screens can disrupt the body’s production of melatonin. Avoid screens at least one to two hours before bedtime.
- Create a relaxing bedtime routine: Start practicing calming activities, such as reading, meditation, or stretching, to help wind down before bed.
- Set a bedtime: Ideally, you go to sleep and wake up at the same time nearly every day. Make sure that your bedtime allows for seven to nine hours of sleep and stick to that schedule, even on the weekends, in order to help reinforce your body’s sleep/wake cycle.
