{"id":958,"date":"2019-04-06T16:23:12","date_gmt":"2019-04-06T16:23:12","guid":{"rendered":"http:\/\/mentalgymbyvicky.com\/?p=958"},"modified":"2019-04-06T16:23:12","modified_gmt":"2019-04-06T16:23:12","slug":"morning-routine","status":"publish","type":"post","link":"https:\/\/mentalgymbyvicky.com\/en\/morning-routine\/","title":{"rendered":"Morning Routine"},"content":{"rendered":"

\u201eIf you win the morning, you win the day\u201d does it make sense? I think so, because if you want to make your dreams come true, the first thing you have to do is wake up. The bad news is that morning routine like: wake up and be awesome is not enough; otherwise, it is not complicated to create easy but effective plan for each morning. Most of the successful people admitted that they have their morning routine and it is the most important part of their day. It is true, because when you set your mind in the positive state in the morning then the rest part of the day will be like that. <\/b><\/span><\/p>\n

\"Projekt<\/p>\n

What is my morning routine? <\/b><\/span><\/p>\n

First of all, I want to tell you that sometimes it takes time to create a good and effective morning routine. Everyone is different and something that fits for me, maybe it will be not working for another person. We learn all life and I think it\u2019s important to try many different things and then choose those we like the most.<\/span><\/p>\n

\"IMG_1903.JPG\"Last two years were crazy for me and still, I don’t feel stable with my morning routine. I have been traveling a lot and often I have been changed my living place. All of those things had an impact on my morning routine schedule. Usually, when I move to the new place, I set my morning routine for a few months. It is similar but different environments force me to modify it a little. It depends on where I live, with who I live, what is the weather, what time I start school or work, what is my main goal for this month, etc. Traveling is fun, but sometimes it complicates a little my daily schedule \ud83d\ude42<\/span><\/p>\n

Moreover, I also have an evening 1-hour routine when I check my calendar and write down things to do for the next day. Then I try to fall asleep (at least 6 hours) because sleep is very important to be able to stay healthy. Sometimes I have time for the short meditation as well. When I fall asleep I listen to English or Spanish conversations podcasts to improve my languages skills. I don\u2019t like to waste my time even during the night \ud83d\ude42 What\u2019s about my morning routine? Sometimes I have a problem with a jet-lag and it is so annoying to set myself into my daily routine because I fall asleep at a weird time. Anyway, I try to wake up as early as I can and to do my workout till 12 pm. Sometimes I wake up at 9 am, but sometimes it is earlier like 7 am or\u2026 3 am! Last time when I had a jet-lag I woke up at 3 am! It was pretty cool because before 9 am I did all my things-to-do! Well, what I usually do after wake up? First thing, I try don\u2019t touch my phone! But it is tough\u2026 still, I\u2019m working on it. Every morning when I wake up the first thing I do is reading a book in English loudly. Sometimes it\u2019s just 15 minutes, sometimes it\u2019s an hour. It depends on the day. Then I let myself to check my phone \ud83d\ude42 After that, I listen to the motivational podcast when I take a shower or do my make-up. Next thing is breakfast, I eat it regularly, and I start it with a glass of warm water with lemon. If it is my workout day I like to do my exercise before 12 pm.<\/span><\/p>\n

Some scientific facts<\/b><\/span><\/p>\n

From the science, we know that there are five primary brain wave states: Gamma is implicated in creating the unity of conscious perception; Beta is when you are awake and Delta is when you fast asleep; in between those two states are: Theta and Alpha. They are extremely important brain wave states for learning. Therefore, Theta is a state in and out of sleep. It is a state that we call creativity. When you\u2019re your most creative, usually, it\u2019s coming because you\u2019re in this state. Your mind goes and you come up with ideas. Do you know what puts you into this state? Shower! Maybe you noticed that when you take a shower you come up with some of your best ideas. <\/span><\/p>\n

\"IMG_1594.JPG\"Above the Theta is the state called Alpha. Right below Beta, where you\u2019re most aware and awake. Alpha is a state of learning. It\u2019s a state of relaxed awareness. This is the state we go into when we meditate because your critical mind is set aside and you just absorb information, unconsciously. Be careful when you watch TV, it puts you into the Alpha state. That\u2019s why sometimes when people watch TV they seem to be like in the trance. Similarly, we train people how to learn languages faster or learn facts better by putting them into an Alpha state – a relaxed state of awareness.<\/span><\/p>\n

When we talk about the morning routine it is important to understand those states of brain wave. When you wake up you are in the Alpha or Theta state and you are very suggestible. And if the first thing you pick up is your phone, it could rewire your brain for dangers which decrease your level of productivity and performance. First, it\u2019s training your brain to be distracted. The second thing is it train you rewiring your brain to be reactive. It means you\u2019re in this relaxed state of awareness when you wake up, then you pick up your phone and you get one text with bad news, or one voice mail, or one email. This happened to all of us. Consequently, you\u2019re in a bad mood for the rest of your day. Therefore, it is hard to have a good quality life and be the best version of yourself, be elite mental performers or high performers when you\u2019re responding and reacting to everybody else. Controversial? Maybe, but there are many bad news around us and even during the day they could catch us. When we are mentally tough enough we can deal with it. However, maybe it is not such a bad idea to keep this morning time for yourself and focus on your goals.<\/span><\/p>\n

\n

\u201eJe\u015bli wygrasz poranek to zwyci\u0119\u017cysz te\u017c ca\u0142y dzie\u0144\u201d ma to dla was sens? My\u015bl\u0119, \u017ce tak, poniewa\u017c je\u015bli chcesz spe\u0142ni\u0107 swoje marzenia to pierwsz\u0105 rzecz\u0105, kt\u00f3r\u0105 musisz zrobi\u0107 to wsta\u0107 rano z \u0142\u00f3\u017cka. Z\u0142a wiadomo\u015b\u0107 jest taka, \u017ce znane has\u0142o na porann\u0105 rutyn\u0119 jak \u201ewsta\u0144 i b\u0105d\u017a wspania\u0142y\u201d ju\u017c nie wystarcza. Jednak stworzenie prostego i efektywnego planu na porann\u0105 rutyn\u0119 nie jest takie skomplikowane. Wi\u0119kszo\u015b\u0107 znanych ludzi, kt\u00f3rzy odnie\u015bli sukces m\u00f3wi o tym, \u017ce maj\u0105 oni swoj\u0105 porann\u0105 rutyn\u0119 i jest to najwa\u017cniejsza cz\u0119\u015b\u0107 ich dnia. Zgadzam si\u0119 z tym, poniewa\u017c kiedy pozytywnie nastroisz sw\u00f3j umys\u0142 rano to pozosta\u0142a cz\u0119\u015b\u0107 dnia za tym pod\u0105\u017cy.<\/b><\/span><\/p>\n

\"Projekt<\/p>\n

Jaka jest moja poranna rutyna?<\/b><\/span><\/p>\n

Najpierw chcia\u0142am wam powiedzie\u0107, \u017ce stworzenie dobrej dla nas, a przy tym efektywnej porannej rutyny czasami wymaga nieco czasu. Ka\u017cdy z nas jest inny i to co jest dobre dla mnie mo\u017ce zupe\u0142nie nie dzia\u0142a\u0107 dla innej osoby. Uczymy si\u0119 przez ca\u0142e \u017cycie i warto jest spr\u00f3bowa\u0107 wielu r\u00f3\u017cnych rzeczy po to, aby wybra\u0107 te kt\u00f3re najbardziej lubimy. <\/span><\/p>\n

\"IMG_1903\"Ostatnie dwa lata by\u0142y dla mnie bardzo intensywne i nadal nie czuj\u0119 si\u0119 stabilnie ze swoj\u0105 porann\u0105 rutyn\u0105. Du\u017co podr\u00f3\u017cowa\u0142am i cz\u0119sto zmienia\u0142am miejsca zamieszkania. Wszystkie te rzeczy mia\u0142y wp\u0142yw na m\u00f3j poranny plan. Zazwyczaj kiedy przeprowadzam si\u0119 w nowe miejsce to ustalam nowy poranny plan na kilka miesi\u0119cy. Jest podobny, ale nowe \u015brodowisko zmusza mnie do wprowadzania lekkich modyfikacji. To zale\u017cy od tego gdzie mieszkam, z kim mieszkam, jaka jest pogoda, o kt\u00f3rej godzinie rozpoczynam szko\u0142\u0119 lub prac\u0119, jaki jest m\u00f3j g\u0142\u00f3wny cel na ten miesi\u0105c itp. Podr\u00f3\u017cowanie jest wspania\u0142e, ale czasem komplikuje moj\u0105 codzienn\u0105 rutyn\u0119.<\/span><\/p>\n

Mam te\u017c wieczorn\u0105 rutyn\u0119 kiedy to sprawdzam sw\u00f3j kalendarz i zapisuj\u0119 rzeczy do zrobienia na kolejny dzie\u0144. Nast\u0119pnie zasypiam (co najmniej 6 godzin snu) poniewa\u017c sen jest bardzo wa\u017cny dla zachowania zdrowia. Czasami mam te\u017c czas na kr\u00f3tk\u0105 medytacj\u0119. Kiedy zasypiam s\u0142ucham podcast\u00f3w w j\u0119zyku angielskim lub hiszpa\u0144skim, aby poprawi\u0107 swoje zdolno\u015bci j\u0119zykowe. Nie lubi\u0119 marnowa\u0107 czasu nawet w nocy \ud83d\ude42 Co z moj\u0105 porann\u0105 rutyn\u0105? Czasami mam problem z jet-lag i to jest bardzo denerwuj\u0105ce kiedy nie mog\u0119 ustawi\u0107 swojej codziennej rutyny, poniewa\u017c zasypiam o dziwnych porach. W ka\u017cdym b\u0105d\u017a razie staram si\u0119 wstawa\u0107 jak najwcze\u015bniej i zrobi\u0107 trening do godziny 12. Czasami budz\u0119 si\u0119 o 9 rano, a czasami wcze\u015bniej jak o 7 lub\u2026 3 nad ranem! Ostatnio kiedy mia\u0142am jet-lag budzi\u0142am si\u0119 o 3 nad ranem! Co by\u0142o ca\u0142kiem niez\u0142e, poniewa\u017c do godziny 9 rano zrobi\u0142am wi\u0119kszo\u015b\u0107 rzeczy ze swojej listy! Zatem co zazwyczaj robi\u0119 po przebudzeniu? Pierwsza rzecz kt\u00f3rej ostatnio pr\u00f3buj\u0119 to nie dotykanie telefonu! Co jest trudne\u2026 wci\u0105\u017c nad tym pracuj\u0119. Ka\u017cdego ranka kiedy si\u0119 obudz\u0119 czytam na g\u0142os ksi\u0105\u017ck\u0119 po angielsku. Czasami jest to tylko 15 minut, czasami godzina. To wszystko zale\u017cy od dnia. Po tym pozwalam sobie sprawdzi\u0107 telefon \ud83d\ude42 Nast\u0119pnie s\u0142ucham motywuj\u0105cych podcast\u2019\u00f3w podczas porannej toalety. Potem jest czas na \u015bniadanie, kt\u00f3re jem regularnie, a zaczynam zawsze od szklanki ciep\u0142ej wody z cytryn\u0105. Je\u015bli jest to m\u00f3j dzie\u0144 treningowy to lubi\u0119 po\u0107wiczy\u0107 przed godzin\u0105 12.<\/span><\/p>\n

Troch\u0119 fakt\u00f3w naukowych<\/b><\/span><\/p>\n

Jak pokaza\u0142a nauka mamy pi\u0119\u0107 podstawowych rodzaj\u00f3w fal m\u00f3zgowych: Gamma, kt\u00f3ra bierze udzia\u0142 w tworzeniu jedno\u015bci \u015bwiadomej percepcji; Beta kiedy jeste\u015bmy obudzeni, a Delta gdy \u015bpimy. Pomi\u0119dzy tymi dwoma stanami s\u0105 jeszcze: Theta i Alfa. S\u0105 one niezwykle wa\u017cne w procesie nauczania. Theta jest stanem p\u00f3\u0142snu. Ten stan nazywamy kreatywno\u015bci\u0105. Jeste\u015b najbardziej kreatywny w\u0142a\u015bnie wtedy kiedy tw\u00f3j m\u00f3zg znajduje si\u0119 w tym stanie. Kiedy jest rozkojarzony, a do g\u0142owy przychodz\u0105 ci niestandardowe pomys\u0142y. Wiesz co wprowadza ci\u0119 w ten stan? Prysznic! Mo\u017ce te\u017c tak mia\u0142e\u015b, \u017ce kiedy bra\u0142e\u015b prysznic to do g\u0142owy przychodzi\u0142y ci najlepsze pomys\u0142y.<\/span><\/p>\n

\"IMG_1594\"Nad Theta znajduje si\u0119 stan Alfa, tu\u017c poni\u017cej Beta, gdzie jeste\u015b najbardziej \u015bwiadomy i obudzony. Alfa to stan nauki i zrelaksowanej \u015bwiadomo\u015bci. Jest to stan w kt\u00f3ry wchodzimy podczas medytacji, zanika wtedy krytyczne my\u015blenie i nie\u015bwiadomie absorbujemy informacje. Dlatego uwa\u017caj kiedy ogl\u0105dasz telewizj\u0119. Czasami kiedy widzimy kogo\u015b ogl\u0105daj\u0105cego telewizj\u0119 to wydaje si\u0119 on by\u0107 niczym w transie. Podobnie uczymy ludzi, jak uczy\u0107 si\u0119 j\u0119zyk\u00f3w lub szybciej zapami\u0119tywa\u0107 informacje, wprowadzaj\u0105c ich w stan Alfa – zrelaksowany stan \u015bwiadomo\u015bci.<\/span><\/p>\n

Kiedy m\u00f3wimy o porannej rutynie to wa\u017cne jest, aby zrozumie\u0107 te stany fal m\u00f3zgowych. Kiedy si\u0119 budzisz jeste\u015b w stanie Alfa lub Theta i jeste\u015b bardzo podatny na sugestie. Je\u015bli pierwsz\u0105 rzecz\u0105 na kt\u00f3r\u0105 spogl\u0105dasz rano jest telefon to mo\u017cesz narazi\u0107 sw\u00f3j m\u00f3zg na niebezpiecze\u0144stwa, kt\u00f3re obni\u017c\u0105 poziom twojej wydajno\u015bci i produktywno\u015bci. Po pierwsze wp\u0142ywa to na tw\u00f3j m\u00f3zg i uczy go tego, aby \u0142atwo go mo\u017cna by\u0142o rozproszy\u0107. Po drugie tw\u00f3j m\u00f3zg przestawia si\u0119 na tryb reaktywny. Znaczy to tyle, \u017ce kiedy budzisz si\u0119 rano i spogl\u0105dasz na telefon, a zaraz potem czytasz negatywne wiadomo\u015bci, czy mo\u017ce ma\u0142o pozytywne maile lub inne wiadomo\u015bci g\u0142osowe to\u00a0 <\/span>w konsekwencji masz z\u0142y nastr\u00f3j przez reszt\u0119 dnia. My\u015bl\u0119, \u017ce to przydarzy\u0142o si\u0119 nam wszystkim. Dlatego trudno jest zachowa\u0107 dobr\u0105 jako\u015b\u0107 \u017cycia, by\u0107 najlepsz\u0105 wersj\u0105 siebie lub efektywnie i skutecznie dzia\u0142a\u0107 na poziomie wykonania mentalnego, kiedy wci\u0105\u017c reagujesz na innych. Kontrowersyjne? Negatywne informacje otaczaj\u0105 nas i mog\u0105 nas dopa\u015b\u0107 nawet w ci\u0105gu dnia. Kiedy jeste\u015bmy silni psychicznie mo\u017cemy sobie z tym radzi\u0107. Jednak mo\u017ce nie jest to z\u0142ym pomys\u0142em, aby zatrzyma\u0107 poranek dla siebie i pozytywnie nastroi\u0107 si\u0119 na kolejny dzie\u0144 skupiaj\u0105c na swoich celach. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u201eIf you win the morning, you win the day\u201d does it make sense? I think so, because if you want<\/p>\n

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