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How to Get Motivated in the Morning

What is Motivation?

Motivation is the driving force behind making a change or reaching a goal. The Self Determination Theory represents motivation on a continuum from extrinsic towards intrinsic motivation. Extrinsic motivation is controlled by outside forces: getting good grades, receiving praise from your boss, or seeing your weight change on a scale. Intrinsic motivation comes from within and occurs when behavior is aligned with your identity and core values.

Think of the difference between eating broccoli to lose weight (extrinsic motivation) and eating broccoli because it makes your body feel good (intrinsic motivation). The same applies to your mornings: there’s a difference between dragging your butt out of bed because you HAVE to (extrinsic motivation) versus feeling refreshed and ready to take on your day because you WANT to (intrinsic motivation). Once starting your day becomes personally meaningful (or intrinsically motivated), you are more likely to be the early bird that gets the worm.

Being a Morning Person

Being a morning person who is fueled by intrinsic motivation can allow for positive experiences in other areas of your life, too. Incorporating a few of these tips can make a big impact on your level of motivation and keep you rising and shining every day.

  1. Asses Your Values 

    Values are beliefs you hold about yourself and the world regarding what’s most important. When you know what’s most meaningful to you, you’re better able to take your day head on. 
  2. Plan Your Day the Night Before 

    Benjamin Franklin said it best, “if you fail to plan, you are planning to fail”. Lighten your morning load by preparing meals for your personal nutrition plan, to do lists, and your outfit the night before. This will put much less pressure and stress on all that you must accomplish before heading out the door.
  3. Create a Morning and Evening Routine 

    Routines aren’t just for kids. Training your body to follow a routine can be one of the most impactful ways to encourage morning motivation. A good evening and morning ritual can help you feel focused and energized.
  4. Stay Properly Hydrated and Fueled 

    Rehydrating your body first thing in the morning is an instant energizer, helping you feeling motivated and alert. Then, fill up with a balanced and nutrient-dense breakfast of protein, carbohydrate, and fat. Providing your brain and body with a variety of nutritious foods is the perfect start to your day.
  5. Engage in Regular Physical Activity 

    Even just 10 minutes of light stretching or yoga after waking can bring on the motivation you need to conquer your daily activity. Or get your heart pumping and blood flowing with a brisk walk to activate your muscles and brain.
  6. Start Journaling 

    Revisiting your core values, write down what’s most important to you. If feeling motivated in the morning is important to you, write down why that is and journal what you’re doing and how you’re feeling. Tracking your progress can help you feel accomplished and continually motivated.
  7. Get a hype squad 

    Have a friend of family member that wants some more pep in their step, too? Ask them to join in with your morning routine by doing a virtual or in-person workout together, meeting for morning coffee once a week to revisit your values and goals, or just holding each other accountable with a morning motivation text message. When we have support, motivation can come much easier.

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Did you know sleep and weight loss go hand in hand? Not enough rest can lead to impulsivity and unhealthy food choices. Download our FREE Sleep Guide to learn all the tips and benefits of proper sleep.

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