hey everyone and welcome to top think today we're going to learn about seven morning habits that
can ruin your day now let's begin number one sleep negativity do you feel well rested in the morning
for many the answer is no you may feel tired every morning well why is that because one bad
habit may be ruining your sleep and the rest of your day let's say you got eight hours of sleep
last night but you tell yourself you didn't sleep long enough maybe you complain about
waking up in the middle of the night either way you're convinced that you need more sleep
complaining about your sleep undermines the hours that you spent sleeping this comes from a 2014
study in the journal of experimental psychology negativity devalues a good night's sleep in other
words by complaining about your sleep you're making yourself more tired in this study every
participant slept a healthy number of hours in the morning researchers gave each participant a random
sleep score a score of 28 represented a long and deep sleep cycle on the other hand a score of 16
represented a night of tossing and turning after receiving their sleep scores every participant
took a word association test who do you think performed better the 28 group or the 16 group
the 28 groups significantly outperformed the 16 group even though both groups slept the same
amount the 16 group had a negative perception of their sleep and that perception decreased their
performance so what can we learn from this study if you complain about your sleep your brain will
believe you so stay positive about your sleep cycle each morning tell yourself that you feel
rested and energized if you actively change your perception your body and your brain will follow
number two skipping breakfast countless studies have shown the benefits of a healthy breakfast
yet so many people skip their first meal of the day in a survey of 14 000 people only 34
ate breakfast on a daily basis the other 66 percent delay their first meal of the day
starving their bodies of food until lunchtime well here's the problem if you miss breakfast your body
continues to crave the same amount of food many people eat oversized lunches and snack throughout
the afternoon their portion control flies out the window and they energize their bodies at the wrong
times all of these things can ruin your day so how do you change this bad habit just think
about the two most common reasons that people skip breakfast time and hunger some people rush through
their mornings they have busy schedules so they don't have time to cook a morning meal others feel
nauseous or simply stuffed in the morning their stomachs feel restless so they have no interest
in breakfast to navigate both of these issues experts recommend spreading out your morning meal
so instead of one big breakfast just break your meal into three short mobile snacks
just start with a piece of fruit on the go wait 30 minutes to an hour and then add a bit of protein
later in the morning if you're low on energy finish your meal with healthy carbs and fats
like toast or peanut butter by spreading out your meal it becomes easy accessible and gentle
on your stomach so stop skipping breakfast and start spreading out your first meal of the day
your energy your attitude and your productivity will be glad you did
number three sedentary mornings how many hours do you spend sitting at your desk in 2019 the average
american sat for 6.5 hours every day that number is only going up in the middle of your work day
there's little you can do to energize your body but the mornings offer a perfect opportunity to
animate your routine most people are sedentary at work and in the mornings you may spend your
morning lying in bed or sitting on the couch but this bad habit worsens your sedentary lifestyle
and it leaves you feeling sluggish throughout the day luckily a little activity makes a big
difference just take a short walk around your neighborhood do some yoga in a quiet room if
you really want to get your blood pumping go for a run or challenge yourself with calisthenics
by moving in the mornings you amplify your body's performance you increase your circulation and you
speed up your metabolism you boost your energy and develop physical confidence
if you're tired of living a sedentary lifestyle infuse your mornings with energy and action
number four changing clothing how long do you spend getting dressed in the morning do you change
outfits multiple times this bad habit affects millions of people on a daily basis before work
you may try on outfit after outfit but nothing feels right every time you look in the mirror you
don't like what you see the problem isn't your clothes it's this bad habit by changing outfits
over and over you're crippling your own confidence you're telling yourself that you don't like
your appearance you're decreasing your physical satisfaction and for some people this bad habit
is like body shaming each time you switch outfits you're damaging your mental image of yourself
but your morning should develop your confidence it's a time for productive decisions not worry and
self-doubt so do yourself a favor pick out your clothes the night before lay them somewhere in
your room and no matter what you chose stick with it this new habit will save you time and teaches
you to like the way you look no matter what you're wearing you'll feel more satisfied with your
appearance and that satisfaction gives you a much needed boost of confidence for the rest of the day
number five daily dread do you feel irritated in the morning do you spend
the week wishing for the weekend morning negativity can be a very destructive habit
if you're negative in the morning you're bound to be negative during the day
that means less motivation stifled inspiration and a lack of confidence so don't spend your mornings
dreading the day to come instead find reasons to look forward to your day think of one reason
why today is going to be great cross a goal off your to-do list make time to see your loved ones
get started on a healthy habit you've been procrastinating every day give yourself a
reason to look forward if you expect your day to be amazing there's a good chance it will be
number six driving in circles imagine taking a road trip to the grand canyon you get in your
car you start driving but you don't know where the grand canyon is should you drive
straight and hope for the best or should you plan your route so you don't get lost
this bad habit is like driving to the grand canyon without a map many people begin each day with
no sense of direction you don't organize your time you don't create a schedule you don't set
goals that you want to accomplish instead you let the day happen naturally now this may sound
relaxing but without a plan you're sure to get lost on the road countless detours can lead you
in the wrong direction you may drive in circles for hours making zero progress that's why planning
is important you make a plan before you leave your plan ensures you get where you want to go and in
the same way you should make a plan in the morning because that plan will guide the rest of your day
planning doesn't have to be complicated it can be as simple as this think of three small goals
that you want to accomplish then accomplish those goals through the day they may be chores habits
projects or personal passions that part's up to you but make sure you're moving forward
day after day make sure you're getting closer to your goal instead of driving in circles
number seven bottling anxiety are you anxious in the morning do you feel like one big ball
of stress with a long day in front of you you may feel unsure of yourself you may doubt your ability
you may worry about failing those nerves keep you from concentrating or performing at your best so
how do you get rid of your anxiety in the morning many people stuff their thoughts and feelings down
hoping they'll disappear but they never do instead their anxiety piles up and mutates in the back of
their brains it influences your thinking and steals your motivation it resurfaces when you
least expect it getting worse and worse over time so don't stuff down your anxiety in the mornings
it's okay to feel anxious at the start of your day but bottling up your feelings is not the answer
instead express those feelings pour all of that negativity out of your brain if left unchecked
self-doubt will swirl around you like a toxic storm inside your brain so get those thoughts out
into the open you may realize just how unrealistic they are many times we get scared of unrealistic
situations in our heads they seem very possible on paper they're anything but so express your nerves
fears and doubts out loud or try writing them down using a journal a journal offers you a safe space
to talk through your anxiety you can say anything you can make mistakes you can sound like a fool
there are no wrong answers as long as you express your emotions hey thank you
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