Free Shipping On Orders Over $75. Get Prime Delivery At Our Amazon Store!

0

Your Cart is Empty

by Tony Gjokaj May 22, 2020 3 min read

Some people just aren't morning people. We get it, late-night work shifts or other obligations get in the way. That doesn't mean you cannot build the best "your morning" ritual or rise ritual to go out and do things to improve you.

In this article, we will go over five simple habits you can implement to reforge yourself.

Five Simple Morning Habits

These morning habits consist of things that have been personally used, and things that have been proven to work through scientific research.

Wake Up 2-3 Hours Before Your Obligations.

Wake up 2-3 hours before you are obligated to do anything, whether it is getting ready for work, getting your kids ready for school, and more.

This allows you to get rid of "sleep inertia"According to one study, sleep inertia is the period between brain fog and wakefulness. Rising earlier allows you to either eliminate sleep inertia completely or give you time to eliminate it.

Depending on what your goals are, the trade-off might be that you may need to sleep earlier. However, we believe this will allow you to have the opportunity to take care of your wellbeing before work.

When I used to work 10-12 hour days, I would wake up around 4-5 am to go to the gym in the morning so that I can be energized for work. Accomplishing my personal obligations made it feel like I achieved so much in a day before work even started.

This improved my mood dramatically as a result. According to the Journal of Psychiatric Research, women who got up earlier typically did not have anxiety, depression, and other mood disorders.

We recommend to start by sleeping earlier (by at least an hour) to wake up an hour earlier. As we are typically less productive in the evenings (we are home and we unwind), this is the perfect opportunity to give yourself more productive time.

Go get you some.

Exercise the Mind and Body.

If you prefer exercising in the morning, we recommend using the previous "morning habit" to give yourself the prime opportunity to work out.

If you prefer to exercise after work, we recommend reading or doing some mindfulness exercises like meditation, yoga, or spiritual readings.

While some of these may not interest you, your mindfulness exercise can be as simple as deep breaths or stretching. According to one article from Entrepreneur, deep breathing or stretching exercises in the morning brought clarity and mood to the mind.

You can also exercise your mind by reading, studying philosophy, or other spiritual activities that you enjoy.

Find something that allows you to practice gratefulness and appreciation.

Prioritize Goals For the Day.

Set goals. Define them and consistently change them. Goals are just stepping stones and milestones that you want to execute on, then move onto the next step.

Just because you hit one milestone... you don't rest on those laurels. You move to the next one. This will propel you to even greater heights.

I covered my goal-setting philosophy in my more recent Building the Brand episode. You can watch it below:

Get Some Sun.

As mentioned in our previous sleep article, sunlight helps produce serotonin which eventually becomes the catalyst to sleep by indirectly helping melatonin. As a result, sleep quality is improved when both these hormones are "working together".

If you can't get sun, Vitamin D3 supplementation will benefit you drastically. The sun's rays also give us Vitamin D, which helps with immune health, cognition, bone health, and more. It has even shown to reduce the risk of some forms of cancer.

We cover more about Melatonin and Serotonin here.

Consistent Action: 1% A Day.

Recall that you can typically improve habits in two ways: small incremental steps, or influencing change in your environment.

Consistent action of executing your specific Morning or Rise Ritual will easily transform you. If you have to start small by implementing these habits one at a time, do so.

One of the things I learned in developing a brand is that small actions build desired results. We tend to worry about the end goal, so much so that it brings inaction. Entrepreneurs know that building from the first step is how to build the entire staircase to success.

1% a day.

Reforge Your Mornings

With these five morning habits, we hope that you can use one or all of them to truly improve your lifestyle.

If there are any questions or insights that have directly helped you become a morning person, comment below, or message me.

You can email me at tony@reforgedperformance.com, or direct message me @ibtonyg.

Thank you for reading Reforged Legion!

Until next time!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.



Also in LIFT Your Mood

5 Reasons You Should Use Pre Workout Drinks: What Are Pre Workouts?
5 Reasons You Should Use Pre Workout Drinks: What Are Pre Workouts?

by Tony Gjokaj May 18, 2024 3 min read

If you're looking to maximize your gym time, then pre workouts are the way to go.

Pre workout drinks come with a variety of benefits that can help take your fitness routine up a notch.

In this post, we are going to explore the five reasons why using a pre workout drink is a great idea.

Let's dive in!

Read More
5 Benefits Of Intermittent Exercise: What Is Micro-Dosing Exercise?
5 Benefits Of Intermittent Exercise: What Is Micro-Dosing Exercise?

by Tony Gjokaj May 12, 2024 3 min read

In the fast-paced world we live in, finding time for a lengthy workout session can be challenging.

However, there's good news for those struggling to fit exercise into their busy schedules – micro-dosing exercise is here to save the day.

This innovative approach to fitness involves breaking down your daily activity into short, manageable bursts.

In this post, we are going to explore micro-dosing exercise: what it is, and the benefits of doing so.

Let's dive in!

Read More
5 Unconventional Motivation Hacks to Exercise
5 Unconventional Motivation Hacks to Exercise

by Tony Gjokaj April 26, 2024 4 min read

In a world of competing motivations, there is so much against us.

So many notifications hitting our phones.

So many distractions.

Work.

Life.

Getting into the gym can be very difficult as a result of all of this.

However, despite all the hardship, I've seen many of you do amazing things.

Read More