SHINE technique to get rid of morning lethargy

According to cognitive behavioral therapist Toby Oliver (USA), author of the book Rise and Shine: How to Transform Your Life, you can apply the SHINE technique, including the following 5 steps, to change your day.

Silence - Silence

The S in this method stands for silence, allowing you time to reflect on the day ahead. You can focus your mind by sitting for a few minutes in the silence of your surroundings.

You can start by lying down or sitting in a comfortable position, then relaxing your breathing by taking a breath that is slightly deeper and slower than normal, says Clare Longstaffe, a British hypnotherapist.

Happiness - Happiness

By starting your day on a positive note, you will feel more resilient to the challenges of the day. According to experts, you should write or say some affirmations to yourself, such as "I will do well", "I will do my job smoothly", "I will be the best version of myself"... after waking up, focusing on attracting good outcomes rather than avoiding negative outcomes.

Intention

In addition to identifying how you want to feel, taking time to get clear on what you want to achieve can help you stay focused and avoid getting caught up in negative thought patterns.

According to Toby, your day should start as soon as you wake up after hearing your alarm clock. It's important to maintain healthy habits with your alarm: choose a gentler alarm sound that won't keep you awake, and try to set it as close to when you need to wake up as possible. Don't fight the snooze button for an hour, it will only make you feel more tired.

Then, make a to-do list and do it. At the end of the day, you can review the list and see how much you have accomplished.

Nourishment - Nutrition

You can only take care of your mind when you take care of your healthy body first. So it is important to have a healthy diet in the morning, which means not skipping breakfast.

"Give yourself time to enjoy and appreciate breakfast," says Toby in his book. "Hurrying up and eating is bad for your body and doesn't give your brain time to enjoy the food. Similarly, vary your breakfast menu. Make your mornings more meaningful by planning new and exciting breakfasts."

If you are not used to eating in the morning, fruit or a snack can help boost your appetite.

Exercise - Exercise

By exercising in the morning, you can help your body wake up efficiently and energize you for the day ahead. This will help regulate your circadian rhythm, so you feel tired and ready to rest each night.

Exercising doesn't have to be complicated. A brisk walk has many of the same benefits as going to the gym. Stanford University says that exposure to sunlight right after waking up can help set your body's internal clock.

"Always listen to your body and don't push yourself too hard," adds Toby. "If you don't regularly exercise in the morning, put some motivational notes around the house to remind you why you're doing it."