Welcome back to Pick Up Limes,
如果你还不熟悉我们 那么你好 我是赛迪
Or if you are new, hi, I’m Sadie.
Pick up limes
Mornings can be a source of stress for a lot of people,
rushing to get ready so that you can head out of the door,
or thinking about all the things that needs to be done that day.
For me personally, mornings are my favorite part of the day.
And by adopting these ten healthy morning habits,
I think it might become yours too if it isn’t already.
In this description box just down below you are gonna find a downloadable checklist of
all the items that I mentioned in this video,
so you can use this as a tool
to help you kick start your healthy morning habits.
And you need to follow every single thing I mention on this list?
No, of course not.
Just pick the ones that you think gonna bring you the most pleasure in the morning
or the most benefit. Let’s get started.
Take it easy
I’m ultimately against rushing in the morning.
I think how our day begins offers a glimpse and
how the rest of the day will be.
Start stressed, and you intend to stay emotionally charged.
Start relaxed in your mind will be more easy throughout the day.
Wake up a little bit earlier if you have to, so that you don’t have to rush.
Some incentive, quiet humming and gentle music to help you wake.
and don’t press the snooze button when you hear it.
Get into a habit of getting right up.
Let in the natural light to
boost your mood and get you circadian rhythm in sink with the daylight.
Breath & 5-4-3-2-1
Meditation, as lovely as it sounds,
many of you hear it, and still don’t do it,
and I’m not about to preach to you to start.
The idea of sitting on the floor in absolute silence,
for someone who’s never meditated before can be an uncomfortable thought,
so if meditation isn’t your thing, as amazing as I think it is,
尝试做这个来代替 深呼吸 然后
try this instead, take a deep breath and then
do the 5-4-3-2-1 exercise.
Say aloud to yourself five things that you can see-
地摊 紫丁香花 蜡烛 盆 书
carpet, lilacs, candles, pot, books.
Four things that you can feel-
cushion behind back,
elbow on armrest,
hair on neck,
warms of mug in hand.
Three things you can hear-
bird in tree,
fridger at running,
kettle boiling water.
Two things you can smell-
scent of tea.
One thing that you can taste-
Even if you’re not eating or drinking something there is a taste in your mouth.
Become aware of it.
This exercise is a more interactive way of becoming mindful in the present moment.
I am also evidently against having the TV on in the morning,
because I think that it strips us from our ability to be mindful of the present moment.
And I think it can also add to the stress especially
if you’re watching something like the morning news.
Have you gotten into the habit of watching TV?
Then try substituting it for some calming music instead.
If you need to check your phone for messages, do it after breakfast.
The morning deserves your attention.
Drinking water helps to rehydrate after a long night sleep.
That helps jumps the metabolism , helps the body flush out toxins,
and helps to maintain regular bowel movements.
I’ve got into the habit of having a tall glass
as soon as I wake up before having breakfast.
Don’t drink water each morning?
Here’s a way to make it more enticing.
加黄瓜 浆果 柠檬 酸橙或橙片来调味
Add cucumbers, berries, lemons, limes or orange slices to flavor it.
If this feels too burdensome, add a sposh of your favorite 100% of the fruit juice
to give it some flavor.
I also continue to rehydrate throughout the morning with plenty of tea.
Have a whosome breakfast(+take vitamins)
As a dietitian and nutritionist, this is one area I place a lot of importance on.
Having a nutritious breakfast helps to boost our energy and kick start our mental focus for the day.
它包括所有谷物 水果 蔬菜 坚果 种子 纯牛奶和酸奶
Include whole grains, fruits, vegetables, nuts, seeds, plain basic milk and yogurts.
Breakfast time fiber will keep you full for the remainder of the morning,
so you can focus on things other than your grumbling stomach.
I’ve also got into the habit of taking my Vitamine B12 and vitamine D supplements at my breakfast too.
Here’s an important suggestion.
Enjoy your breakfast with someone if you can-
家人 伙伴 室友或者朋友
family, partner, roommate or friends.
Socializing and talking about your thoughts and plans for the day
is a wonderful way to get the day started.
Enjoying breakfast on your own,
ditch the TV or computer screen,
and set practiced mindfulness on technics I mentioned before.
Actually see your food, feel the texture of it in your mouth,
hear the sound that makes when you pick up a spoon and bite into it,
actually smell the food and taste, truly taste the food,
and start just eating mechanically.
Don’t you think it deserves your attention?
Check-in with yourself
Some people choose to write down a list of gratitudes and intentions each morning.
就自己而言 我偏爱讲出它们 而非写下
Personally I prefer to talk them out as supposed to writing them down.
so if I’m sharing my breakfast with somebody which is most mornings,
then these are questions that I asked the other person that they can ask me too.
I think it helps to build a closer bond with that person.
It also keeps you accountable to the intention that you said,
and the insights that they share with you might actually find helpful to get your day started.
But if you’re somebody who’s enjoying breakfast on your own, no problem.
You can fill up the questions found on the downloadable PDF-
the questions to answer,
what am I thinking,
how am I feeling emotionally and why,
how am I feeling physically,
what are my two intentions for the day,
what are two things I’m grateful for,
and what is one thing that could increase my happiness today.
By checking in daily with what’s going on inside of you,
you have more control and understanding on what’s going on around you.
Some people recommend drawing up a plan
or a to-do list for your day in the morning,
but personally I prefer to do that at the night before,
that way I can hit the ground running.
Instead I spent a couple of minutes in the morning previewing this list,
and actually visualizing what I’m going to get done for the day.
Visualization is an extremely powerful tool,
so if you can dedicate even a minute or two
to actually playing out of a movie in your mind and eyes the things that are important
for you to get done in the day, they’re more likely to happen.
Preparing your snacks for the day in the morning
means you’ll be less likely to grey throughout the day,
or reach for unhealthy convenient foods when hunger strikes.
Cut up some fruits so it’s ready to eat
Portioned some nut butter and crackers,
or set aside some dried food like figs or dates,
如此 当你需要一些东西维持体能时 它们就在手中
so they are on hand when you need something to keep your energy up.
I mention it at the previous video a habit that I certainly live by,
so try getting into the habit of clearing the surfaces
in your home before you leave for the day.
清理橱柜 餐桌 咖啡桌上的
Clear the kitchen counter, dining table, coffee table
of any clutter and do the dishes too.
By doing this even if you had a really long and stressful day,
you know that you can come home to a clean space.
Fresh air and body love.
You might have heard about some important things called exercise.
Don’t worry. I’m not about to preach to you to start.
When you know it’s useful to do and for something you haven’t already started,
then maybe we just need to try a new approach.
Remember that the scariest part is always just before you begin.
Try starting by just getting some fresh air.
Step out onto the balcony,
or have your tea in the yard in the morning.
这会变得很简单 早一站下公交 走完剩余的路
That gets too easy and get out of your bus one stop earlier and walk the extra bit.
Or try biking to work or school if possible.
If the weather stopping you, try doing some like stretching inside.
Little changes made an increment.
It is getting you closer to an active morning in no time.
And if you’re somebody who prefers to exercise in the evening,
it’s so important to get a little bit of fresh air,
or maybe some light stretching in the morning if you can.
And there you have it
-ten healthy morning habits.
I hope that you found them helpful.
Don’t forget to download the PDF in the description box just down below.
And start to check off the the items that you choose to follow.
You can also use this as a tool to
add your own customized healthy morning habits-
things like remember to floss my teeth,
or remember to pack my lunch for the day.
One more recommendation I have for you
to add or change only one new habit at a time.
The last thing you want to do is overwhelm yourself,
and not stick with it after the few days.
They say it takes 21 days for a new habit to form,
so once you start with it for a, for three weeks,
then consider adding a new habit if you like.
All right, that’s from Pick Up Limes today.
You know the drill-like the subscribe.
I’ll see you in the next video.