Killer morning routine to increase motivation

If you’re like me, getting up in the morning can be a daunting task. Over the years, I’ve been building routines that help me wake up and stay motivated.

Before bedtime

For me, one of the hardest parts of the day is actually waking up and staying awake. There are some tricks to this.
Before going to bed, eat nut butter (or sunflower butter if you are allergic) with a spoon. This will improve your blood sugar and help you get more rest the next day. Being in bed from 9 pm to 11 pm is beneficial because it is considered more resilient as the body can get non-REM sleep early in the evening.

wake up

One of the main things I’ve learned is to go back to sleep after the alarm clock gets tired. Studies show that if you get sick when you wake up, you can do it by going back to sleep. The best way to get rid of that drowsiness is to eat an apple and drink a glass of water. Apples contain fructose, minerals and water, which helps kickstart after 8 hours of ingestion, and water helps hydrate.

One of the hacks I used was to put a bottle of hot sauce on the nightstand. When you wake up, take a small amount of hot sauce. The hot sauce hit is so moving that I can’t fall asleep again. Immediately after this you want to exercise. The reason is that it is hard to procrastinate and feels motivational endorphins.


Any exercise that raises your heart rate will help. Ideally, it’s either 15 minutes of high-intensity interval training or short-term training. This will increase your breathing and heart rate. However, yoga is also a great form of body meditation and a good way to shake off your sleep.

“How you wake up every day, and your morning routine (or lack thereof) dramatically affects your level of success in all areas of your life.” – Hull El Rod

Wim Hof ​​method

After 15 minutes of training, 5 minutes of Wim Hof ​​breathing exercise and a cold shower really help. Cold water is a challenge, but it has been shown to invigorate you and combat colds, the flu, and even anxiety. After this, you can sit down at work and feel ready to take on any challenge (because a cold shower can be quite difficult).

Meditation and journaling

A short 5 or 10 minute meditation before work can be a headache for any job. After meditation, your brain can emit alpha waves to reduce stress and anxiety. You can use later time to set daily goals and remember your monthly goals. It’s also a good time to do some simple journaling. This is usually a couple of minutes of writing and keeps you focused.

I used a three-part journal.

Part 1 is gratitude. Being grateful for the things in your life has proven to make people happier and less stressful. Even small things like breakfast, the weather and a comfortable bed can get you off to a good start. It rewires your brain so that you focus on what you have, not what you are missing. It is important to write them down, and the actions of writing help to solidify them in your brain.

Part 2 is red / blue. This helps with discipline. I write in blue what I did well (meditation, exercise) and in red when I did something I was dissatisfied with (sleeping late). It makes you responsible and helps you modify those behaviors.

Part 3 is to remember your success and visualize your future success. It’s a simple “what you want”. Writing down your goals over and over strengthens them and makes it easier to work and focus if you know why you are working. If you still need them, you can also check in yourself. Recalling success is just a way to remind you of the efforts you have made and what you have achieved. It helps remind you that you have more abilities of these kinds of successes.


For me, smoothies with berries, protein, oats, nuts and spinach can help prepare for the day. It contains tons of fiber, protein and vitamins and is fast to manufacture and consume.

Get rid of distractions and don’t list

Many successful people rely not only on listings, but also on “what to do” lists. For me, the main things I shouldn’t do are multitasking, future casting, focusing on what I don’t want, or living in the past. Putting these “what you shouldn’t do” in front of you helps to remind you to reject their thoughts and actions as they sneak up. One of the most important ways I can stay focused is to check the phone only after meditating and then bag or out of reach. This way, you won’t be distracted and you won’t have the habit of checking for notifications when they occur.

The entire process takes about 45 minutes to an hour, setting a day when productivity and motivation are significantly improved from the days when it isn’t.

The Killer Morning Routine to Boost Motivation

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