If you still promise to yourself to start a new life each Monday, this article is for you. We won’t discuss all the ways to make your life better and change it at once but we’ll give you some healthy tips on how to feel better. That would be a very natural and comfortable way to start your good changes.
In this article, we will discuss a perfect morning routine, the right posture, and alcohol. However, keep in mind that we are not giving a medical consultation — in case you have problems with alcohol, better look for rehab for men and talk to a real addiction doctor. Together, you’ll be able to start the rehabilitation, which fits you the best.
Develop a morning routine
At work, there is a clear schedule and time when you need to be there, so the alarm clock is delayed. But more often the problem of late rises arises for freelancers and those who work remotely, or who have a flexible schedule. In this case, the temptation to postpone the start of the working day indefinitely is very great. As a result, the schedule is shifted, and in the worst case, we do not do as planned. It ends in dissatisfaction and deadlines. Therefore, I recommend not to change your mode and get up with an alarm clock.
Surprisingly, the alarm clock can be a helper not only in the morning but also at the end of the day. Set your alarm for 18:00 and close everything with the signal: mail, messengers, computer, and leave the office. So we will not recycle.
The author of the bestseller “Morning Magic” Gel Elrod believes that in the morning you need to be disciplined and organized. When you press the repeat button, you will probably tell yourself that you will do so only today. In fact, we program the subconscious mind that it’s okay to set an alarm. When you hear a hateful melody the next morning, think that you have enough willpower to get out of bed sooner.
Also in this book, it is argued that the desire to wake up in the morning directly depends on how you adjust yourself, not on the amount of sleep. For example, if you have four hours to sleep, you will probably tell yourself that you will not be able to sleep. And if before going to bed you give yourself the set to wake up cheerful and also sleep only four hours, it will be much easier to get up.
A few tips to help you wake up in the morning:
- Before you go to bed, formulate your goals for the next day. And name the reason why you need to wake up in the morning.
- Set the alarm as far away from the bed as possible.
- Immediately after waking up, go brush your teeth. In these minutes you give the body time to come to its senses.
- Drink a glass of water. And better with lemon: the aroma of citrus invigorates.
- Take a contrast shower.
It is especially difficult to wake up in the morning in winter when it is dark and cold outside the window. This will help the light alarm clock, which will adjust the only lighting for you to gradually wake up. There are also various fitness bracelets with a built-in alarm clock. They monitor the heart rhythm and wake up in the “right” part of the sleep cycle. The easiest way is to install a smart alarm clock on your smartphone. In the application stores, you can find many free services that will wake you up in the morning.
And yet the most important thing is to answer the question: why do you get up in the morning? Do you want or need it? One way or another, awakening is inevitable. And resisting him, we resist life itself, writes Elrod. Before we have time to open our eyes properly, we start a new day with negative emotions.
Try drinking less alcohol
The international medical journal The Lancet has published a study showing that any level of alcohol consumption, regardless of the amount, leads to loss of health. There is a direct dependence of the development of dangerous diseases on alcohol doses. For example, the more alcohol you drink, the higher your risk of cancer or male addiction.
According to the US National Institute on Alcohol Abuse, low-risk alcohol consumption for men is considered to be four or fewer standard doses on any day and less than 14 doses per week.
The specialists from the men-only rehabilitation center give some tips to help reduce or eliminate alcohol consumption:
- Take a break from drinking alcohol. Abstain from alcohol for a week or a month and monitor how you feel physically and emotionally. A break can be a good way to start drinking less. If it is difficult to take such a break, you should first choose two or three days a week when you should not drink at all.
- Free your home from alcohol. Keep less alcohol in the house or do not buy it at all. It has been proven that the more alcohol we buy, the more likely we are to drink it earlier than we intended.
- Look for help. If you feel like you can’t stop drinking, better google men drug rehab facilities and find a men’s rehabilitation program which fits you.
Change body position during the working day
The consequences of a sedentary format of work include osteochondrosis, varicose veins, digestive problems, circulatory disorders in the pelvic organs, and obesity – as a result of inactivity and malnutrition. Due to the incorrect position of the body, blood vessels and muscles tighten, which can cause chronic muscle and headaches. If you have a chronic disease or predisposition to it, then sedentary work can exacerbate these processes. Prolonged work in a sitting position has a negative effect on the musculoskeletal system, leads to postural disorders and curvature of the spine. Sit at the computer properly. Try not to throw your foot on the leg, keep them bent at an angle of 90 degrees or slightly more. It is better to lean back completely on the back of the chair so that it takes on part of the load on the spine. Make sure that the distance from the eyes to the monitor is not less than the length of the outstretched arm. At the same time, do not stretch your neck forward: if you have poor eyesight, wear glasses or contact lenses. Secondly, it is better to change the position of the body at the computer every half hour.
When you return home after work, you can lie down, lift your legs up and keep them upright until the tension is relieved. A contrast shower will also help to cope with fatigue. On weekends it does not hurt to go for a general massage and arrange walks in the fresh air. It is very important to lead an active lifestyle, so you should still enroll in the gym or at least give up the elevators in favor of the stairs.