Want more energy throughout the day? Hitting the 3pm slump? Follow the three simple steps below to keep your energy levels high right through until bed time... Double bonus - they'll help you sleep better too!
Firstly, allocate yourself to a category below:
Category 1 - Not a morning person? Do you have a hard time waking up? We’ve made this article specifically for you; read on.
Category 2 - Do you love waking up early? Are you bright and cheerful with a lot of energy in the morning? Try these methods to help you get even more energy.
Let’s be real, many people, from either category, have to rely on different methods in order to achieve their desired level of energy. We have compiled a list of tips and tricks rolled into 3 simple morning rituals that are aimed at boosting your metabolism.
Before we start, research shows that it takes 21 days in order to develop a habit. We suggest that you try these routines for at least 21 days before you give your final verdict. In the end, they might even end up being part of your daily life. So, let’s cut to the chase and see what these daily rituals are.
- Drink a glass of lemon water (add in a sprinkle of cayenne pepper to spice it up!)
Many people resort to drinking coffee every morning in order to ‘wake up’. This caffeine hit can be addictive due to its energy-boosting effects. Do you know that reliance on coffee and the feeling that you cannot wake up without it? We’re not saying completely remove coffee from you day. However, try to steer clear from it first thing in the morning, and aim for no more than one or two cups a day. The affect of too much caffeine on your adrenals and long term energy can be detrimental in the long run. This is why we suggest gulping down a glass of lemon water in the morning.
Lemon water might not be for everyone. If you happen not to be a fan of sour drinks, because you don’t like the taste, you should not panic. There is always a solution. You can add a sprinkle of cayenne pepper to spice it up. The simple drink will not also boost your metabolism, and is great for when you are feeling slightly under the weather, assisting to clear out blocked sinuses. Give it a go – this one was a big game changer for our team!
- Get moving
Once again, doing exercise in the morning might not be for everyone, from either category, let’s be honest. If you’re in category 1, it is already hard to wake up early. I guess that just the thought of waking up to do some exercises might sound like torture. However, it does not have to be this way. There are many options. You don’t have to go for a 10km run to see positive results in your energy levels. Try these simple movements first – walk up your street, do a YouTube yoga session, or just some simple stretches in the morning.
Yoga has been proven to offer various health benefits. In addition to greater mobility, it also improves the strength, and it is a great method of starting the day with a positive attitude. Many instructional yoga videos on YouTube guide you through a mindfulness practice as well – double up the benefits!
If yoga is not for you, stretching could be the way to go. If you happen to have an office based job, this means that you spend most of your time sitting on a chair or if you are on your feet constantly, stretching can lengthen the muscles you work repetitively each day and give you that metabolism boost you are looking for.
Get moving in your pyjamas if you have to. Sleep in your exercise outfit. Put a motivational image or quote on your phone screen or wall (get them from our Free Ritology Handbook by signing up at the end of this article). Whatever it takes. Make a plan & action it.
- Wake up 10 minutes earlier to meditate
Stick with us here. This could be one of the hardest rituals to do regularly. In the beginning, your mind wonders to all sorts of places, it can be frustrating and the benefits are often not seen immediately. However, overtime meditation can improve your brain function, ability to focus, patience and more. There are many studies to show the vast array of benefits received from meditation.
During meditation, focus on one of your senses, take deep breaths, set your intentions for the day and list three things you are grateful for. For further reading and greater impact research The Wim Hof Method. Try it for 21 days, and see if it works for you.
Incorporate these three simple rituals in your daily routine. It’s the small actions that we do every day that add up to dramatically boost your energy over time. Stick with them. Remember, on average, it takes 21 days to form a habit. You won’t have to force yourself out of bed and you might even find yourself being more productive than you usually are.