LEADING
MANKIND
FORWARD
5 SOLID TIPS FOR A GREAT START OF YOUR DAY
BY MR MRS LOVE | WELLNESS TEAM
THIS IS YOUR
MORNING
ROUTINE
LEARN HOW TO ESTABLISH A
PERFECT MORNING
THIS GUIDE WAS CONCLUDED BY US, MR. AND MRS. LOVE
WITH THE GOAL TO OFFER YOU A SCIENTIFIC FOUNDATION
FOR A GREAT START TO YOUR DAY. OUR INTENTION WAS TO
ALSO MAKE IT A REALISTIC MORNING ROUTINE AS MANY
PEOPLE RECOMMEND A SEEMINGLY VERY DIFFICULT TO
OBTAIN THE TYPE OF ROUTINE.
THERE ARE MANY GREAT THINGS WE CAN DO TO ASSURE WE
ARE PRIMED TO HANDLE THE ADVERSITY OF EACH DAY WE
CALL LIFE. LIFE IS UNCERTAIN, WHICH IS A BEAUTIFUL THING.
WE GREATLY HOPE THAT YOU FIND VALUE FROM THIS GUIDE
AND REMEMBER WE ARE ONLY A DM ON INSTAGRAM AWAY
FROM ANSWERING ANY QUESTIONS YOU MIGHT HAVE OR
SEND US AN EMAIL TO INFO@[Link]
1. TAKE A COLD SHOWER
COLD WATER APPEARS TO ACTIVATE THE SYMPATHETIC
NERVOUS SYSTEM, THE PART OF THE NERVOUS SYSTEM
THAT GOVERNS THE FIGHT-OR-FLIGHT RESPONSE (AN
AUTOMATIC PHYSIOLOGICAL REACTION TO AN EVENT THAT IS
PERCEIVED AS DANGEROUS, STRESSFUL, OR FRIGHTENING).
WHEN THIS IS ACTIVATED, SUCH AS DURING A COLD
SHOWER, YOU GET AN INCREASE IN THE HORMONE
NORADRENALINE. THIS IS WHAT MOST LIKELY CAUSES THE
INCREASE IN HEART RATE AND BLOOD PRESSURE OBSERVED
WHEN PEOPLE ARE IMMERSED IN COLD WATER, AND IS
LINKED TO THE SUGGESTED HEALTH IMPROVEMENTS.
KNOWN BENEFITS TO COLD SHOWERS
IMPROVE CIRCULATION. WHEN EXPOSED TO COLD
WATER, THERE IS DECREASED BLOOD FLOW TO THE
SKIN. WHEN THE COLD WATER STOPS, THE BODY HAS TO
WARM ITSELF UP, SO THERE IS AN INCREASE IN BLOOD
FLOW TO THE SURFACE OF THE SKIN. SOME SCIENTISTS
THINK THAT THIS COULD IMPROVE CIRCULATION. A
STUDY THAT LOOKED AT COLD-WATER IMMERSION
AFTER EXERCISE FOUND THAT, AFTER FOUR WEEKS,
BLOOD FLOW TO AND FROM MUSCLES HAD IMPROVED.
LOSE WEIGHT. A STUDY FOUND THAT COLD-WATER
IMMERSION AT 14℃ INCREASED METABOLISM BY
350%. METABOLISM IS THE PROCESS BY WHICH
YOUR BODY CONVERTS WHAT YOU EAT AND DRINK INTO
ENERGY, SO A HIGHER METABOLISM ROUGHLY EQUALS
MORE ENERGY BURNED.
A COLD SHOWER MAY ALSO HELP RELIEVE SYMPTOMS
OF DEPRESSION. A PROPOSED MECHANISM IS THAT,
DUE TO THE HIGH DENSITY OF COLD RECEPTORS IN THE
SKIN, A COLD SHOWER SENDS AN OVERWHELMING
AMOUNT OF ELECTRICAL IMPULSES FROM PERIPHERAL
NERVE ENDINGS TO THE BRAIN, WHICH MAY HAVE AN
ANTI-DEPRESSIVE EFFECT.
REDUCED STRESS LEVELS. REGULARLY TAKING COLD
SHOWERS IMPOSES A SMALL AMOUNT OF STRESS ON
YOUR BODY, WHICH LEADS TO A PROCESS CALLED
HARDENING. THIS MEANS THAT YOUR NERVOUS
SYSTEM GRADUALLY GETS USED TO HANDLING
MODERATE LEVELS OF STRESS. THE HARDENING
PROCESS HELPS YOU TO KEEP A COOL HEAD, THE NEXT
TIME YOU FIND YOURSELF IN A STRESSFUL SITUATION.
MORE ROBUST IMMUNE RESPONSE. SCIENTIFIC STUDIES
HAVE FOUND THAT TAKING A COLD SHOWER INCREASES
THE NUMBER OF WHITE BLOOD CELLS IN YOUR BODY.
THESE BLOOD CELLS PROTECT YOUR BODY AGAINST
DISEASES. RESEARCHERS BELIEVE THAT THIS PROCESS
IS RELATED TO AN INCREASED METABOLIC RATE, WHICH
STIMULATES THE IMMUNE RESPONSE.
INCREASED WILLPOWER. IT TAKES A STRONG MIND TO
ENDURE THE COLD FOR EXTENDED PERIODS OF TIME. BY
INCORPORATING COLD SHOWERS INTO YOUR DAILY
ROUTINE, YOU ARE STRENGTHENING YOUR WILLPOWER,
WHICH BENEFITS MANY ASPECTS OF (YOUR) DAILY LIFE.
WEIGHT LOSS. RESEARCH HAS SHOWN THAT COLD
SHOWERS (AND EXPOSURE TO COLD IN GENERAL), IN
ADDITION TO INCREASING METABOLIC RATE DIRECTLY,
STIMULATE THE GENERATION OF BROWN FAT. BROWN
FAT IS A SPECIFIC TYPE OF FAT TISSUE THAT IN TURN
GENERATES ENERGY BY BURNING CALORIES. COLD
SHOWERS, THEN, ARE AN EFFECTIVE TOOL FOR PEOPLE
WHO ARE LOOKING TO LOSE A FEW POUNDS.
AVOID YOUR PHONE THE FIRST HOUR
HOW MANY OF US OUT THERE ARE GUILTY OF REACHING FOR
OUR PHONES JUST MOMENTS AFTER WAKING UP? CHECKING
EMAIL, SCROLLING THROUGH SOCIAL MEDIA, AND SEEING
WHAT THE LATEST NEWS IS CAN BE SO TEMPTING. GRANTED,
OUR PHONES CAN HELP US BE MORE PRODUCTIVE AND
IMPROVE THE QUALITY OF OUR LIVES, BUT THEY ARE ALSO A
MAJOR SOURCE OF DISTRACTION AND STRESS, ESPECIALLY
WHEN WE CHECK THEM FIRST THING.
WHAT CHECKING YOUR PHONE DOES TO YOUR BRAIN
WHEN YOU FIRST WAKE UP IN THE MORNING YOUR BRAIN
SWITCHES FROM DELTA WAVES, WHICH OCCUR IN A DEEP
SLEEP STATE, TO THETA WAVES, WHICH OCCUR DURING A
SORT OF DAYDREAMY STATE. THE BRAIN THEN MOVES TO
PRODUCE ALPHA WAVES WHEN YOU ARE AWAKE BUT ARE
RELAXED AND NOT PROCESSING MUCH INFORMATION
NOW,
BY GRABBING YOUR PHONE FIRST THING AND IMMEDIATELY
DIVING INTO THE ONLINE WORLD, YOU FORCE YOUR BODY TO
SKIP THE IMPORTANT THETA AND ALPHA STAGES AND GO
STRAIGHT FROM THE DELTA STAGE TO BEING WIDE AWAKE
AND ALERT (ALSO KNOWN AS THE BETA STATE).
SCIENTIFIC AMERICAN REPORTS THAT "THE IDEATION THAT
CAN TAKE PLACE DURING THE THETA STATE IS OFTEN FREE
FLOW AND OCCURS WITHOUT CENSORSHIP OR GUILT."
THIS MAKES THETA STATE AN IDEAL TIME TO TAP INTO YOUR
SUBCONSCIOUS MIND TO VISUALIZE WHAT YOU WANT AND
HELP YOUR BRAIN DRIVE YOUR ACTIONS FORWARD TOWARD
ACHIEVING YOUR VISION.
IN SKIPPING THESE STATES AND CHECKING YOUR PHONE
RIGHT AFTER WAKING UP YOU ARE PRIMING YOUR BRAIN FOR
DISTRACTION. SEEING OR READING SOMETHING NEGATIVE
FIRST THING IN THE MORNING CAN TRIGGER YOUR STRESS
RESPONSE AND PUT YOU ON EDGE FOR THE REST OF THE DAY.
SIMILARLY, IF YOU SEE UNANSWERED WORK EMAILS, YOU
MAY FEEL COMPELLED TO RESPOND EVEN WHILE YOU’RE
STILL LYING IN BED.
THAT'S A PROBLEM BECAUSE, AS JULIE MORGENSTERN,
AUTHOR OF THE BOOK NEVER CHECK EMAIL IN THE MORNING,
PUTS IT, “THOSE REQUESTS AND THOSE INTERRUPTIONS AND
THOSE UNEXPECTED SURPRISES AND THOSE REMINDERS AND
PROBLEMS ARE ENDLESS … THERE IS VERY LITTLE THAT
CANNOT WAIT A MINIMUM OF 59 MINUTES.”
WHAT TO DO INSTEAD
WHEN YOU FIRST WAKE UP IN THE MORNING, YOUR CREATIVE
BRAIN IS MOST ATTUNED, SO IT’S IMPORTANT TO USE THIS
TIME TO CREATE THE CONDITIONS YOU WANT FOR YOUR LIFE.
NOW THAT YOU'VE CARVED OUT TIME FOR YOURSELF, TRAIN
YOUR BRAIN TO BE OK WITH LESS STIMULATING — YET MORE
BENEFICIAL — ACTIVITIES
1. HYDRATE
ABOUT 60% OF YOUR BODY IS COMPRISED OF WATER.
IT’S ALSO CONSIDERED AN ESSENTIAL NUTRIENT, MEANING
THAT YOUR BODY CANNOT PRODUCE ENOUGH OF IT THROUGH
METABOLISM TO MEET ITS DAILY NEEDS. THEREFORE, YOU
NEED TO GET IT THROUGH FOODS AND ESPECIALLY DRINKS,
TO ENSURE PROPER BODILY FUNCTION.
ALL ORGANS AND TISSUES DEPEND ON WATER, AND IT PLAYS
NUMEROUS ROLES IN YOUR BODY, INCLUDING;
NUTRIENT TRANSPORTATION. WATER ALLOWS BLOOD
CIRCULATION, WHICH TRANSPORTS NUTRIENTS TO YOUR
CELLS AND REMOVES WASTE FROM THEM.
THERMOREGULATION. DUE TO WATER’S LARGE HEAT
CAPACITY, IT LIMITS CHANGES IN BODY TEMPERATURE
IN BOTH WARM AND COLD ENVIRONMENTS.
BODY LUBRICATION. WATER HELPS LUBRICATE JOINTS
AND IS AN ESSENTIAL ELEMENT OF YOUR BODY’S
LUBRICATING FLUIDS, INCLUDING SALIVA AND GASTRIC,
INTESTINAL, RESPIRATORY, AND URINARY MUCOUS.
SHOCK ABSORBENCY. WATER ACTS AS A SHOCK
ABSORBER, PROTECTING YOUR ORGANS AND TISSUES BY
HELPING MAINTAIN CELLULAR SHAPE.
YOUR BODY LOSES WATER DAILY THROUGH SWEAT,
BREATH, URINE, AND BOWEL MOVEMENTS. THESE ARE
KNOWN AS WATER OUTPUTS.
IF YOU DON’T TAKE IN ENOUGH WATER THROUGHOUT THE
DAY TO MAKE UP FOR THESE LOSSES, IT CAN LEAD TO
DEHYDRATION, WHICH IS ASSOCIATED WITH MUCH
DETRIMENTAL HEALTH EFFECT
THIS SYSTEM IS KNOWN AS WATER BALANCE AND IMPLIES
THAT WATER INPUTS MUST BE EQUAL TO WATER OUTPUTS TO
AVOID DEHYDRATION
POPULAR CLAIMS ABOUT DRINKING WATER ON AN EMPTY
STOMACH
SOME PEOPLE CLAIM THAT DRINKING WATER FIRST THING IN
THE MORNING OFFERS HEALTH BENEFITS BEYOND THOSE
ASSOCIATED WITH DRINKING IT AT OTHER TIMES OF THE DAY.
HERE ARE SOME POPULAR ARGUMENTS BEHIND THIS CLAIM
AND WHAT SCIENCE HAS TO SAY ABOUT THEM.
CLAIM 1: DRINKING WATER RIGHT AFTER YOU WAKE UP
HELPS REHYDRATE YOUR BODY
BECAUSE URINE TENDS TO BE DARK FIRST THING IN THE
MORNING, MANY PEOPLE BELIEVE THAT THEY WAKE UP
DEHYDRATED DUE TO A LACK OF HYDRATION DURING
SLEEPING HOURS.
HOWEVER, THIS IS A HALF-TRUTH, AS URINE COLOR IS NOT
NECESSARILY A CLEAR INDICATOR OF HYDRATION LEVELS.
THOUGH STUDIES HAVE DETERMINED THAT URINE SAMPLES
FROM FIRST THING IN THE MORNING ARE MORE
CONCENTRATED, RESULTING IN A DARKER COLOR, WHICH IS
USUALLY TAKEN AS A SIGN OF DEHYDRATION, THESE
SAMPLES FAIL TO DETECT DIFFERENCES IN HYDRATION
STATUS
ONE STUDY IN 164 HEALTHY ADULTS ANALYZED
FLUCTUATIONS IN HYDRATION LEVELS AND WATER INTAKE. IT
DETERMINED THAT WATER INTAKE WAS HIGHER
THROUGHOUT THE FIRST 6 HOURS AFTER WAKING UP. YET,
THEIR HYDRATION LEVELS DID NOT REFLECT THIS INCREASED
WATER INTAKE
DESPITE HAVING LIGHTER-COLORED URINE, THEY WERE NOT
PARTICULARLY WELL HYDRATED. THAT’S BECAUSE LARGE
INTAKES OF WATER CAN DILUTE URINE, CAUSING IT TO BE A
LIGHTER OR MORE TRANSPARENT COLOR, EVEN IF
DEHYDRATION EXISTS. CONVERSELY, THE DARKER COLOR OF
YOUR MORNING URINE IS NOT NECESSARILY A SIGN OF
DEHYDRATION. IT’S DARKER SIMPLY BECAUSE YOU DIDN’T
CONSUME ANY LIQUIDS OVERNIGHT. WHEN YOUR BODY
EXPERIENCES A WATER DEFICIT, IT USES THE SENSATION OF
THIRST TO ENSURE THAT YOU REHYDRATE. THIS SENSATION
IS EQUALLY EFFICIENT THROUGHOUT THE DAY
CLAIM 2: A GLASS OF WATER BEFORE BREAKFAST
REDUCES YOUR CALORIE INTAKE THROUGHOUT THE DAY
EVIDENCE SUGGESTS THAT HIGH WATER CONSUMPTION
HELPS REDUCE YOUR DAILY CALORIE INTAKE, AS IT
INCREASES YOUR FEELINGS OF FULLNESS. WHILE WATER CAN
MAKE YOU FEEL FULLER, THIS EFFECT DOES NOT
EXCLUSIVELY APPLY TO DRINKING WATER BEFORE
BREAKFAST, NOR THE GENERAL POPULATION.
ONE STUDY FOUND THAT DRINKING WATER BEFORE
BREAKFAST REDUCED CALORIE INTAKE AT THE NEXT MEAL BY
13%. ALTHOUGH, ANOTHER STUDY OBSERVED SIMILAR
RESULTS WHEN PARTICIPANTS DRANK WATER 30 MINUTES
BEFORE LUNCH. THAT SAID, BOTH STUDIES CONCLUDED THAT
WATER’S ABILITY TO REDUCE CALORIE INTAKE AT THE
SUBSEQUENT MEAL WAS ONLY EFFECTIVE IN OLDER ADULTS,
NOT IN YOUNGER ONES.
WHILE DRINKING WATER BEFORE A MEAL MAY NOT
SIGNIFICANTLY REDUCE CALORIE INTAKE IN YOUNGER
INDIVIDUALS, DOING SO STILL HELPS THEM REMAIN
PROPERLY HYDRATED.
CLAIM 3: DRINKING WATER IN THE MORNING
INCREASES WEIGHT LOSS
THE RELATIONSHIP BETWEEN WATER AND WEIGHT LOSS IS
PARTLY ATTRIBUTED TO ITS THERMOGENIC EFFECT, WHICH
REFERS TO THE ENERGY REQUIRED TO WARM UP COLD
WATER IN THE DIGESTIVE TRACT AFTER CONSUMPTION.
STUDIES SHOW THAT WATER-INDUCED THERMOGENESIS HAS
THE POTENTIAL TO INCREASE THE BODY’S METABOLIC RATE
BY 24–30% IN ADULTS, AND THE EFFECT LASTS ABOUT 60
MINUTES
CLAIM 4: DRINKING WATER UPON WAKING IMPROVES
MENTAL PERFORMANCE
DEHYDRATION IS STRONGLY LINKED TO DECREASED MENTAL
PERFORMANCE, MEANING THAT COMPLETING TASKS, SUCH
AS MEMORIZING OR LEARNING NEW THINGS, BECOMES
MORE DIFFICULT.
RESEARCH SHOWS THAT MILD DEHYDRATION
CORRESPONDING TO 1–2% OF BODY WEIGHT CAN
NEGATIVELY AFFECT ALERTNESS, CONCENTRATION, SHORT-
TERM MEMORY, AND PHYSICAL PERFORMANCE. HENCE,
SOME ARGUE THAT IF YOU WANT TO STAY ON TOP OF YOUR
GAME, YOU SHOULD DRINK A GLASS OF WATER UPON
WAKING. HOWEVER, THE EFFECTS OF MILD DEHYDRATION
CAN BE REVERSED BY REINTRODUCING FLUIDS, AND NO
EVIDENCE LIMITS THE BENEFITS OF REHYDRATION TO THE
EARLY MORNING
CLAIM 5: DRINKING WATER FIRST THING IN THE
MORNING HELPS ‘ELIMINATE TOXINS’ AND IMPROVES
SKIN HEALTH.
ANOTHER COMMON BELIEF HOLDS THAT DRINKING WATER IN
THE MORNING HELPS YOUR BODY “FLUSH OUT TOXINS.”
YOUR KIDNEYS ARE THE PRIMARY REGULATORS OF FLUID
BALANCE, AND THEY DO REQUIRE WATER TO ELIMINATE
WASTE FROM YOUR BLOODSTREAM.
YET, YOUR KIDNEYS’ CAPACITY TO CLEAR YOUR BODY OF A
GIVEN SUBSTANCE IS DETERMINED BY HOW MUCH OF THE
SUBSTANCE IS PRESENT, NOT BY YOUR WATER INTAKE OR
DRINKING SCHEDULE. IF A SUBSTANCE IS PRESENT IN AN
AMOUNT GREATER THAN YOUR KIDNEYS CAN HANDLE, THEY
INDUCE THE PRODUCTION OF A LARGE VOLUME OF URINE.
THIS IS CALLED OSMOTIC DIURESIS AND IS DIFFERENT FROM
WATER DIURESIS, WHICH HAPPENS WHEN YOU DRINK TOO
MUCH WATER
CLAIM 6: IT’S BEST TO DRINK HOT WATER IN THE
MORNING
ANOTHER WIDESPREAD OPINION SUGGESTS THAT YOU OPT
FOR HOT OR WARM WATER OVER COLD WATER WHEN YOU
WAKE UP, AS IT CAN SOOTHE YOUR BODY.
FOR EXAMPLE, WARM WATER MAY BENEFIT DIGESTION IN
THOSE WHO HAVE TROUBLE PASSING FOOD AND LIQUID
FROM THEIR ESOPHAGUS TO THEIR STOMACH
HOWEVER, OLDER STUDIES HAVE FOUND THAT DRINKING
WARM WATER MAY INTERFERE WITH HYDRATION.
ONE SUCH STUDY SIMULATED A LONG DESERT WALK AND
NOTED THAT PEOPLE WHO WERE GIVEN WATER THAT WAS
104°F (40°C) DRANK LESS OF IT, COMPARED WITH THOSE
WHO WERE GIVEN WATER THAT WAS 59°F (15°C). GIVEN THE
DESERT-LIKE CONDITIONS, THE REDUCTION IN WATER
CONSUMPTION RESULTED IN A LOSS OF ABOUT 3% OF BODY
WEIGHT IN THE WARM-WATER GROUP, WHICH INCREASED
THEIR RISK OF DEHYDRATION.
ON THE CONTRARY, THOSE WHO DRANK THE COLDER WATER
INCREASED THEIR RATE OF INTAKE BY 120%, LOWERING
THEIR DEHYDRATION RISK
CLAIM 7: A GLASS OF COLD WATER IN THE MORNING
JUMP-STARTS YOUR METABOLISM
SOME PEOPLE ARGUE THAT A GLASS OF COLD WATER JUMP-
STARTS YOUR METABOLISM, WHICH IN TURN HELPS YOU
LOSE MORE WEIGHT.
HOWEVER, THERE SEEMS TO BE A BIT OF CONTROVERSY
SURROUNDING THIS CLAIM. THOUGH ONE STUDY SHOWED
THAT DRINKING WATER AT 37°F (3°C) CAUSED A 5%
INCREASE IN THE NUMBER OF CALORIES BURNED, THIS WAS
CONSIDERED TO BE A MINIMAL INCREASE, AS COLD WATER’S
EFFECT ON HOW MANY CALORIES YOU BURN WAS EXPECTED
TO BE HIGHER
THUS, THE RESEARCHERS DOUBTED COLD WATER’S ABILITY
TO AID WEIGHT LOSS.
WHAT’S MORE, ANOTHER STUDY ANALYZED WHETHER THE
BODY WOULD BURN ADDITIONAL CALORIES WARMING
INGESTED WATER FROM 59°F (15°C) TO 98.6°F (37°C)
IT CONCLUDED THAT ABOUT 40% OF THE THERMOGENIC
EFFECT OF DRINKING COLD WATER WAS ATTRIBUTED TO
WARMING THE WATER FROM 71.6°F TO 98.6°F (22°C TO
37°C) AND ONLY ACCOUNTED FOR ABOUT 9 CALORIES
BURNED. INDEPENDENT OF WATER’S TEMPERATURE, THEY
CONSIDERED ITS EFFECT ON METABOLISM TO BE
SIGNIFICANT
WHEN IT COMES TO FAVORING HOT OR COLD WATER OVER
THE OTHER, THERE ISN’T ENOUGH EVIDENCE TO CONFIRM OR
REJECT EITHER BELIEF
DRINKING WATER PROVIDES NUMEROUS HEALTH BENEFITS,
WHETHER IT’S HOT OR COLD. HOWEVER, DRINKING IT FIRST
THING IN THE MORNING DOESN’T SEEM TO INCREASE ITS
HEALTH EFFECTS.
1. WAIT FOR THAT FIRST CUP OF COFFEE
MAYBE YOUR COFFEE MAKER IS SET TO GO OFF EVERY
MORNING AT 7 A.M. SO YOU CAN ROLL OUT OF BED AND
POUR YOURSELF A CUP, OR MAYBE YOU’RE THE KIND OF
PERSON WHO HAS READY-MADE COLD BREW WAITING FOR
YOU IN YOUR FRIDGE AT ALL TIMES. EITHER WAY, IF YOU
RELY ON COFFEE TO GET YOU FROM BLEARY-EYED AND
BARELY FUNCTIONING TO SHARP AND READY TO TAKE ON THE
WORLD, WE CAN’T BLAME YOU.
BUT WHAT IF WE TOLD YOU THAT YOU’LL PROBABLY GET
MORE BANG FOR YOUR BUCK, FROM AN ENERGY
PERSPECTIVE, IF YOU WAIT AN HOUR TO DRINK COFFEE
INSTEAD OF REACHING FOR IT FIRST THING IN THE MORNING?
IF THIS SOUNDS COMPLETELY HORRIBLE TO YOU, HEAR US
OUT ― THERE’S A SOLID REASON WE’RE RECOMMENDING
THIS. HERE’S WHAT YOU NEED TO KNOW.
WE NEED TO TALK ABOUT CORTISOL
CORTISOL IS THE BODY’S STRESS HORMONE. IT TENDS TO
GET A BAD RAP, STUDIES HAVE SHOWN THAT IT
CONTRIBUTES TO ABDOMINAL FAT, AND MANY OF US HAVE
AN EXCESS OF IT DUE TO TOO MUCH STRESS IN OUR LIVES.
BUT IT DOES SERVE AN IMPORTANT FUNCTION IN THE BODY:
IN THE MORNING.
FOR EXAMPLE, IT NATURALLY SPIKES, ALONG WITH
ADRENALINE, TO GIVE US ENERGY AND HELP US FOCUS. SO
SUPPLEMENTING THAT EXTRA CORTISOL WITH A HIT OF
CAFFEINE IS KIND OF A WASTE, SINCE YO’RE ALREADY
GETTING A NATURAL ENERGY SPIKE ― AND WAITING FOR
YOUR CORTISOL LEVELS TO DIE DOWN BEFORE CONSUMING
CAFFEINE LETS EACH POWER SOURCE SHINE INDIVIDUALLY.
SO RATHER THAN GETTING ONE BIG JOLT, YOU’LL GET A
PROLONGED PERIOD OF CALMER ENERGY.
AND ON THAT NOTE, ADDING CAFFEINE INTO THE MIX WHEN
YOUR BODY IS ALREADY HIGH ON CORTISOL COULD CAUSE A
JITTERY FEELING FOR ANYONE EVEN SLIGHTLY SENSITIVE TO
COFFEE. “THERE IS SOME SCIENCE BEHIND ISOLATING
CAFFEINE AND PEAK CORTISOL SO THEY DON’T GO HEAD TO
HEAD AND HAVE NEGATIVE COMPOUNDED EFFECTS IN THE
BODY [LIKE THE JITTERS],” EXPLAINS TRACY LOCKWOOD
BECKERMAN, REGISTERED DIETITIAN AND AUTHOR OF “THE
BETTER PERIOD FOOD SOLUTION.”
“YOU BASICALLY WANT THE CAFFEINE IN THE COFFEE TO
SHINE AS A SOLO ARTIST AND NOT BE INFLUENCED BY THE
STRONG EFFECTS OF CORTISOL.”
CORTISOL GENERALLY STARTS TO RISE AROUND 4 A.M., AS
DOES EPINEPHRINE (ADRENALINE), TO GET YOU READY FOR
THE DAY.
BOTH CAUSE BLOOD SUGAR (GLUCOSE) TO RISE SO YOU HAVE
PLENTY OF AVAILABLE FUEL,” HE EXPLAINED. “THE CAFFEINE
IN COFFEE ALSO INCREASES GLUCOSE, SO IF YOU WANT TO
GET UP AND GOING, ESPECIALLY FOR A WORKOUT OR JUST
WALKING THE DOG, HAVE THAT CUP OF COFFEE.
5. SET INTENTIONS
WHAT IS AN INTENTION?
INTENTIONS CAN GUIDE US, AN INTENTION IS LIKE A SEED
THAT ALREADY CONTAINS THE ESSENCE OF WHAT IT WILL
EVENTUALLY BECOME. WHEN YOU PLANT YOUR SEED OF
INTENTION AND NOURISH IT WITH YOUR ATTENTION, YOU
START TO NOTICE ALL OF THE PEOPLE, EVENTS, AND
SITUATIONS THAT CAN GUIDE YOU TO EXPERIENCE GREATER
HAPPINESS AND WELL-BEING.
AN INTENTION CAN BE AS SIMPLE AND SPECIFIC AS “GET
OUT OF BED BY 6:30 A.M.” OR “MEDITATE EACH EVENING
FOR THE NEXT WEEK” OR “MAKE THAT DOCTOR’S
APPOINTMENT BY NOON TOMORROW.” YOUR INTENTION CAN
ALSO BE BROADER, SUCH AS A QUALITY YOU WISH TO
CULTIVATE MORE OF IN YOUR LIFE, INCLUDING PRESENT-
MOMENT AWARENESS, SELF-COMPASSION, WHOLENESS,
AND FAITH.
IF YOU HAVE TAKEN A YOGA CLASS OR PARTICIPATED IN A
GUIDED MEDITATION, THEN YOU MAY BE FAMILIAR WITH THE
TEACHER ASKING YOU TO SET AN INTENTION AT THE
BEGINNING OF YOUR PRACTICE.
THIS INTENTION CAN HELP TO GUIDE YOUR PRACTICE AND
POSITIVELY INFLUENCE HOW YOU EXPERIENCE YOUR TIME.
SIMILARLY, SETTING AN INTENTION AT THE OUTSET OF YOUR
DAY CAN AFFECT HOW YOU EXPERIENCE ALL THE HOURS
THAT FOLLOW.
STARTING YOUR DAY WITH A CLEAR INTENTION CAN SET THE
TONE FOR YOUR DAY AHEAD. WHEN YOU HAVE AN INTENTION
IN MIND, YOU MAY BE BETTER ABLE TO STAY ALIGNED WITH
YOUR VALUES.
THEN THROUGHOUT THE DAY, WHEN YOUR VALUES WILL
UNDOUBTEDLY BE TESTED, YOU WILL HAVE BETTER ACCESS
TO THEM WHEN THEY ARE MOST NEEDED.
CONSIDER THE EXAMPLE OF SETTING TRUST AS YOUR
INTENTION FOR YOUR DAY AHEAD. THEN, IF YOU CAN’T FIND
YOUR KEYS AS YOU HEAD OUT THE DOOR, OR YOU WALK
OUTSIDE TO A FLAT TIRE, OR YOU MISS AN IMPORTANT
PHONE CALL BY ONE MINUTE, YOU CAN REMEMBER TO
TRUST AND MOVE FORWARD FROM THERE. TAPPING BACK
INTO THE INTENTION YOU SET AT THE BEGINNING OF YOUR
DAY CAN HELP YOU REMAIN CALM AND PRESENT AS YOU
DEAL WITH LIFE’S INEVITABLE UPSETS.
HERE ARE A FEW WAYS TO DEVELOP YOUR INTENTION, AS
WELL AS SOME MORE TIPS TO PREPARE YOURSELF TO STAY
ON AN INTENTIONAL TRACK THROUGHOUT THE DAY.
GET CLEAR ON YOUR VALUES
MAYBE YOU ARE INTERESTED IN SETTING AN INTENTION FOR
YOUR DAY BUT YOU ARE NOT SURE WHERE TO BEGIN. GETTING
CLEAR ON YOUR VALUES CAN BE A GREAT PLACE TO START.
YOUR VALUES ARE YOUR PRINCIPLES OR STANDARDS OF
BELIEF—YOUR JUDGMENT ABOUT WHAT IS IMPORTANT IN
LIFE.
VULNERABILITY RESEARCHER AND AUTHOR BRENÉ BROWN
WRITES THAT WHEN WE LIVE OUR VALUES, “WE WALK OUR
TALK—WE ARE CLEAR ABOUT WHAT WE BELIEVE AND HOLD
IMPORTANT, AND WE TAKE CARE THAT OUR INTENTIONS,
WORDS, THOUGHTS, AND BEHAVIORS ALIGN WITH THOSE
BELIEFS.” BROWN SUPPLIES A LIST OF VALUES YOU CAN
CONSIDER FOR YOUR LIFE.
YOUR INTENTION FOR YOUR DAY OR WEEK OR MONTH OR
YEAR CAN BE CHOSEN DIRECTLY FROM ONE OF YOUR VALUES
OR IT CAN BE AN ACTION OR GOAL INSPIRED BY ONE OF YOUR
VALUES.
2. GET CLEAR ON YOUR DESIRES
MAYBE YOU ARE INTERESTED IN SETTING AN INTENTION FOR
YOUR DAY BUT YOU ARE NOT SURE WHAT YOU WANT. HOW
CAN YOU FOCUS ON AN INTENTION IF YOU ARE NOT CLEAR ON
WHAT YOU WANT AND INTEND? AUTHOR AND TEACHER
DANIELLE LAPORTE SUGGEST SETTING GOALS BASED ON HOW
YOU WANT TO FEEL. SHE WRITES, “YOU GET TO CHOOSE HOW
YOU FEEL … AND SHAPE YOUR REALITY—IT’S THE ULTIMATE
SELF-AGENCY.
OUR FEELINGS INFORM OUR THOUGHTS. AND OUR THOUGHTS
INFORM OUR BEHAVIOR. FEEL. PERCEIVE. ACT. CHANGE YOUR
FEELINGS, AND YOU COULD CHANGE EVERYTHING.”
GET CLEAR ON HOW YOU WANT TO FEEL IN ALL THE ASPECTS
OF YOUR LIFE, INCLUDING YOUR HEALTH, LIVELIHOOD,
RELATIONSHIPS, SPIRITUALITY, CREATIVITY, AND
COMMUNITY. THEN SET SOME SOLID INTENTIONS FROM
THERE.
3. SET YOUR INTENTION BEFORE YOU GET OUT OF BED
THE MORNING SOON AFTER YOU WAKE IS A WONDERFUL
TIME TO SET AN INTENTION. DURING SLEEP, YOUR BODY AND
BRAIN ENGAGE IN MANY ACTIVITIES FOR REPAIR AND
RENEWAL, INCLUDING RELEASING TOXINS, REGENERATING
CELLS, BALANCING HORMONES, AND CONSOLIDATING
MEMORIES.
YOUR BODY IS PRIMED FOR A NEW DAY AND WHILE IT MAY
BE NECESSARY TO SHAKE OFF THE INERTIA OF SLEEP BEFORE
LEARNING SOMETHING NEW OR MAKING A BIG DECISION, THE
MORNING BRAIN IS GENERALLY RECEPTIVE.
IF THE FIRST THING YOU DO UPON WAKING IS TO LISTEN TO
THE NEWS OR SCROLL THROUGH SOCIAL MEDIA, YOUR MIND
IS TUNING IN TO NEGATIVE IMAGES, COMPARISONS, AND
EXTERNAL MESSAGES TO FOCUS ON THE FIRST THING. ON
THE OTHER HAND, IF YOU SET YOURSELF UP FOR SOME
PERSONAL REFLECTION, INTENTION SETTING, OR POSITIVE
AWARENESS AT THE OUTSET OF YOUR DAY, THEN YOU HAVE
MORE AGENCY ABOUT WHERE YOUR DAY WILL HEAD. AS YOU
MOVE THROUGH YOUR DAY, YOU WILL BE RESPONDING TO
OUTSIDE STIMULI THROUGH THE LENS OF YOUR INTENTION
RATHER THAN SIMPLY REACTING.
BEGIN YOUR INTENTION-SETTING PRACTICE BEFORE YOU EVEN
GET OUT OF BED. UPON WAKING, TAKE SEVERAL DEEP
BREATHS AND ALLOW YOURSELF A FEW SWEET MOMENTS
TO FULLY AWAKEN. PLACE YOUR HANDS ON YOUR BODY—
YOUR HEART AND BELLY IF THAT IS COMFORTABLE FOR YOU—
AND FEEL YOUR BREATH. CONSIDER WHAT IS PRESENT FOR
YOU THIS MORNING. CONSIDER ALL THE DEMANDS THE DAY
WILL BRING. CARVE OUT THESE FIRST FEW MINUTES OF THE
DAY FOR SOME SELF-CARE OR POSITIVE AFFIRMATIONS.
CALL IN YOUR INTENTION BASED ON WHAT ARISES FOR YOU.
IF NECESSARY, SET AN ALARM FOR FIVE MINUTES BEFORE
YOU REALLY NEED TO GET UP TO MAKE THIS SELF-CARE TIME
POSSIBLE.
HELPFUL HINT: SET YOURSELF UP FOR SUCCESS BY
PREPARING THE NIGHT BEFORE DURING YOUR RESTFUL SLEEP
ROUTINE: PUT YOUR PHONE OUT OF REACH SO YOU WON’T BE
TEMPTED TO REACH FOR IT THE FIRST THING IN THE
MORNING, SET YOUR JOURNAL NEAR YOUR BED FOR
MORNING INTENTION SETTING, AND PREPARE TO AWAKEN
WITH NATURAL LIGHTING IF POSSIBLE.
4. STAY FOCUSED ON YOUR INTENTION
BUT ARE INTENTIONS ENOUGH? YOU’RE LIKELY FAMILIAR
WITH THE APHORISM “THE ROAD TO HELL IS PAVED WITH
GOOD INTENTIONS.” YOU DIDN’T MEAN TO HURT YOUR
MOM’S FEELINGS. YOU DIDN’T INTEND TO EAT ALL OF THE
LEFTOVERS.
YOU CERTAINLY DIDN’T MEAN TO OFFEND ANYONE WITH
YOUR ILL-TIMED JOKE. BUT YOU DID. ACCORDING TO YALE
PSYCHIATRY PROFESSOR JOHN BARGH, DESPITE YOUR
VALUES AND INTENTIONS, YOU MAY SOMETIMES “GET
BLOWN OFF COURSE BY THE POWERFUL UNCONSCIOUS
MOTIVATIONS AND ENVIRONMENTAL CUES THAT ALSO
INFLUENCE WHAT WE DO.”
YOU MAY SET YOUR INTENTION IN THE MORNING AS HEALTHY
EATING, BUT THEN SOMEONE BRINGS DONUTS TO WORK. YOU
MAY SET YOUR INTENTION AS “PEACE” AND THEN ANOTHER
DRIVER CUTS YOU OFF, YOUR HEART RATE IMMEDIATELY
INCREASES, AND YOU REACT WITH ANGER. YOU MAY SET
YOUR INTENTION IN THE MORNING AS “LOVE” AND THEN
YOUR PARTNER FORGETS THAT YOU ARE WORKING LATE AND
YOU FEEL THE IRRITATION RISE AND THE LOVING FEELINGS
DISSOLVE.
INDEED, INTENTIONS NEED SUPPORT TO BE MAINTAINED.
THIS MEANS THAT EVEN IF YOU WAKE UP WITH CLEAR,
STRONG INTENTIONS, IT IS CRUCIAL TO HAVE REMINDERS
AND TRICKS TO STAY ON TRACK.
WRITING YOURSELF A REMINDER NOTE ON YOUR PHONE,
KEEPING A LITTLE NOTE FOLDED IN YOUR WALLET, OR
TEXTING AN ACCOUNTABILITY BUDDY EACH MORNING WITH
YOUR INTENTION CAN HELP YOU STAY MINDFUL OF YOUR
INTENTION THROUGHOUT THE DAY.
5. MAKE IT CREATIVE AND FUN
HERE ARE SOME OTHER WAYS TO GET INSPIRATION FOR
INTENTIONS AND TO MAKE THEM SUSTAINABLE THROUGHOUT
YOUR DAY.
DRAW AN ORACLE CARD. ASK THE CARDS WHAT YOU
MIGHT NEED TO KNOW FOR YOUR DAY AHEAD AND LET
THE MESSAGE OR IMAGE ON THE CARD GUIDE YOU
FROM THERE.
PRACTICE GUIDED MEDITATION. ALLOW THE MESSAGE
OR INSIGHT FROM A GUIDED MEDITATION INSPIRES AN
INTENTION FOR YOUR DAY AHEAD.
BE GRATEFUL. WHEN IN DOUBT, MOVE FORWARD IN
YOUR DAY WITH THE INTENTION TO LOOK FOR AS MANY
PEOPLE AND THINGS TO BE GRATEFUL FOR AS POSSIBLE.
YOU WILL THANK YOURSELF FOR IT.
MOVE YOUR BODY. INTEGRATE YOUR INTENTION INTO
YOUR CELLS WITH YOGA, RUNNING, DANCING, OR ANY
MINDFUL, MEDITATIVE MOVEMENT.
MAKE A SMALL NOTE ON YOUR PHONE OR SET AN
ALARM WITH A NOTE THAT REMINDS YOU OF YOUR
INTENTION AT CERTAIN TIMES THROUGHOUT THE DAY.
WRITE A SMALL NOTE THAT YOU CARRY IN YOUR
WALLET OR YOUR POCKET AND LOOK AT IT FREQUENTLY
THROUGHOUT THE DAY.
TEXT, EMAIL, OR CALL AN ACCOUNTABILITY BUDDY
EACH MORNING WITH YOUR INTENTION. THIS PERSON
MAY BE ABLE TO HELP YOU STAY MINDFUL OF YOUR
INTENTION THROUGHOUT THE DAY.
FEELING REALLY COMMITTED TO YOUR INTENTION? GET
A TATTOO THAT EXPRESSES YOUR INTENTION.
WHETHER YOUR INTENTION IS GRAND OR SMALL, PERSONAL
OR PROFESSIONAL, SET IT AT THE BEGINNING OF YOUR DAY.
STARTING YOUR DAY WITH A CLEAR INTENTION CAN
INFLUENCE THE FLOW OF YOUR DAY SO IT MAY AS WELL BE
SELF-DETERMINED AND NOURISHED WITH YOUR OWN
POSITIVITY.
SET YOUR TO-DO LIST ASIDE AND USE YOUR VALUES, CORE
DESIRED FEELINGS, AND LIFE GOALS TO INSPIRE YOUR
INTENTION FOR YOUR DAY. SET YOUR INTENTION FIRST THING
AND WATCH YOUR BEST LIFE UNFOLD BEFORE YOUR EYES.
THANK YOU - MR & MRS LOVE
SOURCES
HUFFINGTON POST
HEALTHLINE
FORBES
THE CONVERSATION
CHOPRA
WIM HOF METHOD
NORTH AMERICAN JOURNAL OF SCIENCES