Read the passage, then choose the correct answer


What you vày in first couple of hours after you wake up in the morning is a firm indicator of not only the quality of the day you’re going to lớn have but by extension, the unique of your entire life. It’s important to have a mindful routine and morning rituals in place lớn make sure your mind , body and soul are happy right from the moment your day starts. Committing khổng lồ a few positive morning habits everyday can enormously change your life in just about every way that you can think of. Studies show that using early morning routines improve your ability lớn take kích hoạt and change a situation lớn your advantage, among other benefits.

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Why before 7 AM in the morning ?

Why before 7 AM? What if you practice the routine at some other time? Well these questions are bound to lớn come. But, there are logics behind choosing the early morning time frame. Let us understand those points first.

For exercise, morning walk, jogging và pranayam early morning time is considered best scientifically, as during early morning time, there is less air pollution & the oxygen unique is better; compared lớn other times of the day. Oxygen plays a critical role for our toàn thân cells & brain.There is a saying – ” Well begin is the half done”. If, you begin your day with good things, which improve you overall physical và mental health, your remaining day is bound to lớn be positive và successful.Planning you day before 7 AM in the morning gives the direction towards achieving your goals.During this time there are less distractions lượt thích phone calls, social truyền thông media notifications,

Here is menu of 7 things to bởi vì before 7 AM in the morning to lớn improve unique of your life. These positive morning routine habits will not only improve your physical fitness; will also enhance your mental wellness.

Morning Routine #1 – Early to bed và early to lớn Rise…

“Early lớn bed and early khổng lồ rise, makes a man healthy, wealthy & wise” ~ Benjamin Franklin

First most important ritual is khổng lồ rise early in the morning. Choose a time lớn get up and tell yourself that snooze button of your alarm clock isn’t even an option. When you vị it for quite some time, you won’t need even alarm clock; your biological clock will ensure that you get up at the chosen time.

When I say get up early in the morning does not mean at the cost of sleep. You have to lớn ensure previous night you had gone for sleep early & had enough sleep during night. While sleep requirements vary slightly from person lớn person, most healthy adults need between 7 khổng lồ 9 hours of sleep per night to lớn function at their best. Children & teens need even more. Despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep.

The practical advantages of waking up early are obvious. You will have more time for all other morning rituals, which we are going khổng lồ discuss next. So, rising early can be seen as a foundation for all the other morning rituals.


Morning Routine #2 – Stay away from your smartphone

It seems that smartphones has some invisible adhesive và most of us are glued lớn our smartphones. For many điện thoại cảm ứng owners, checking their phones is among the first things they vì chưng every morning. A survey says 61 % people kiểm tra their smartphones within 5 minutes of waking up . You should stay away from your điện thoại cảm ứng in the morning. If you start using your mobile phone immediately just after you wake up, it can hijack your morning routine.

Not only this, when you check your phone immediately just after you wake up , you’re being bombarded with notifications of social media apps, new emails, to-dos, messages, and other stimuli that often creates a feeling of anxiety and stress.

Turn off your phone notification or put it on silent mode. You need lớn start your day calmly.

Morning Routine #3 – Gratitude

Feeling grateful & appreciating the little signs & moments of joy happening in your life is probably one of the most overlooked & underestimated rituals. Feeling thankful is undoubtedly an immensely empowering ritual to lớn begin your day. Start your day, by being thankful for those positive things that happened on the previous day or throughout the last week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected friend, to lớn whom you met in the grocery market after a long time, traffic không tính tiền road when you were coming back lớn home, visit from a friend or relative at home, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Above all be grateful for being alive.

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Do it every morning & see the magic; how does it take your brain from the state of lacking to state of abundance. The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness và positivism by shedding light on those awesome things, small or big, that grace your every day living.


Morning Routine #4 – Meditation

Meditation is one of the best morning rituals. If you practice it consistently, it will turn miracles for you. It has been an age-old, tested & proven technique lớn calm your mind. Just twenty minutes of morning mindful meditation session will phối the tone for the day. Keeping you focused, optimistic and at peace. Your perspective will become broad và balanced. It’s an effective remedy to giảm giá khuyến mãi with the stresses of daily life. You will also find yourself opting for healthier food choices. The other advantages are shrugging off the previous day’s tensions và sleeping soundly at night.

Morning Routine #5 – Plan your day

Planning your day in the morning will help you to set your daily goals. When you plan out your day as carefully as possible, your chances of successfully accomplishing your goals are high. Daily goal setting is an integral part of any successful routine; because it allows us lớn weigh and analyze just where you stand on a day-to-day basis. Since it’s easy to đại bại sight of your long-term goals, especially when dealing with the millions of distractions in your life, daily goal setting allows us lớn stay on track & on point.

I lượt thích to set my daily goals just after my mindfulness practice, because the added calm & clarity helps me khổng lồ set effective and specific goals. Spending 20 minutes a day on mindfulness subtly changes the way you plan everything.

Morning Routine #6 – Exercise / Yoga

You should exercise / work out for at least 30 minutes every morning. Whether it’s a quick run, a group fitness class, good workout in the middle of your living room or just a brisk walk outside, moving your body in the morning is a great way khổng lồ jump start your morning. It has several mental & physical health benefits, including muscle và joint flexibility, căng thẳng relief, improved circulation & it put an kết thúc to any drowsiness. You may also practice yoga lớn set you up for a productive day. Yoga is good for your mind & body, và can easily be done at home. Weight loss through yoga morning ritual can work as miracle morning routine for the obese ones.

I simply walk for 4 lớn 5 km và have morning stretching/mild exercise routine of trăng tròn minutes. It helps to reduce stress, boost endorphins, stoke my metabolism & make me feel awesome through out the day.

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Morning Routine #7 – Breakfast

Breakfast really is the most important meal of the day. There are so many health benefits of eating a healthy & nutritious breakfast. Breakfast provides must needed fuel to body and brain after an overnight fast – that’s where its name originates, breaking the fast. Without breakfast you are effectively running on empty, lượt thích trying to start the oto with no petrol.


Starting your morning with breakfast will boost your metabolism & keep your blood sugar levels stable during the day. It helps lớn energize your body, keeping you active và productive until lunch. It is necessary not only for your toàn thân but for the brain as well. Eating a nutritious breakfast helps improve your concentration & productivity.

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I am sure, if you adopt above 7 rituals in your daily morning routine, you will feel good throughout the day; with increased energy, clarity and productivity.