Reframe this guide on establishing a morning routine to be more silly with elements of crude humor or begrudgingness.

1. Set your alarm to work for you — not against you
The first step to kicking your day off right is adjusting your sleep schedule to ensure you have enough time in the morning for yourself and your responsibilities. If your kids get up at 6:30 a.m., this means getting up before them. Or, even if you don’t have kids or pets to care for, if you usually get up at 7 a.m. to scramble out the door by 7:30, it’s time for you to start your days earlier.

That said, sleep is important. When you adjust your alarm to wake up sooner, you also need to adjust your bedtime to turn in earlier. There is nothing healthy about being sleep deprived, so aim to get at least seven hours of sleep.

2. Breathe in the new day
What’s the first thing you do when you wake up in the morning?

Unfortunately, for many people, the answer is “reaching for my phone.” If that’s you, how many minutes do you spend each morning scrolling and potentially letting stress build due to what you find on the news, social media or checking messages?

What if you made a rule that — before reaching for you phone — you took six long, deep breaths to focus your attention on the power and blessing of your own life force?

Because the diaphragm acts as both a respiratory and core postural muscle, diaphragmatic breathing not only helps you positively focus your mind, it primes your body to support movement and good posture.

3. Drink water before coffee
Because we lose water through our breath and sweat while we sleep, we usually wake up thirsty. Considering that the adult human body is comprised of up to 60% water, hydration is essential for good health.

Drinking water first thing in the morning will not only help rehydrate you but can also jump-start your metabolism, boosting it by up to 30%, according to research.

4. Move your body in all directions
There is a reason we instinctively stretch when we first wake up. Our bodies crave movement after being sedentary. Why not direct that instinct to be as productive as possible?

Rather than only doing a quick stretch in bed and then going about your day, favoring your dominant side, set your body right and prepare it for daily activity by taking it through all planes of motion, evenly using both sides of our bodies. You can accomplish this with a quick yoga flow or this 10-minute body-weight workout:

5. Make time to exercise
Maybe you can’t fit in a full workout in the morning. That’s OK. You can sneak in exercise by stacking it onto some of your existing morning habits. For years now, I’ve been doing push-ups before I get into the shower and squats while I brush my teeth.

It’s called habit stacking, a concept James Clear references in his book, “Atomic Habits.” By stacking a new exercise habit onto a morning habit that is already ingrained, it makes it easier to sustain.

6. Set your mind right
Give yourself a clean slate to start the day with just a few minutes of mindfulness meditation.

There are numerous apps that offer free guided meditations under 10 minutes. Or you can set a timer on your phone to whatever length and sit quietly focused on the sensations of your breath or quietly repeating a positive affirmation, mantra or intention you want to set for your day.

7. Cultivate an attitude of gratitude
Research shows that practicing gratitude can decrease pain, enhance empathy and reduce aggression — which is a great way to start your day, especially if you have a morning commute in traffic. You can practice gratitude in the morning by waking each day to watch the sunrise, writing things you are grateful for in a journal, or incorporating a gratitude focus into your meditation.

Personally, I share a gratitude white board with my husband, and we each write three things on it nightly. It’s technically a nighttime habit, but because of its location in our master bathroom, it’s one of the first things we see every morning. We’ve done it for many years now, and I still love waking up to see what he wrote and being reminded of what I was grateful for from the day before.

8. Make your bed
By making your bed every morning, you demonstrate to yourself that you take personal responsibility for your tasks and commit to keeping your personal space comfortable and tidy. It sets a precedent that reinforces the foundation of your ability to follow through.

For more on this, check out Adm. William H. McRaven’s book “Make Your Bed: Little Things That Can Change Your Life … and Maybe the World.”

9. Repeat your routine
This is the hardest part. Establishing a routine is not easy. It’s understandable, if you start out strong but then falter. If you sleep in one morning or forget some new habits, don’t be too hard on yourself … but also don’t give up. Start again the next morning and try some of the suggestions below to help keep you on track.
system
crude humar yaa bigragingness ke tatwon ke saath adhik moorkhtapurna hone ke liye subah kii dincharya sthapit karne par is guide ko refream karen.

1. apane liye kaam karne ke liye apana alarm set karen - aapke khilaaf nahin
apane din ko dayee ore laat maarane kaa pehla kadam yah sunishchit karne ke liye aapaki neend kii shedul ko samyojit kar rahaa he ki aapke paas subah main paryaapt samay he or apni jimmedaariyon ke liye.yadi aapke bachche subah 6:30 baje uthte hai, to iskaa matlab he ki unke saamne uthanaa.yaa, bhale hi aapke paas dekhbhaal karne ke liye bachche yaa paaltu jaanavar nahin hai, yadi aap aamtaur par subah 7 baje uthte hai, to 7:30 baje tak darwaja baahar nikaalane ke liye, aapke liye apane dinon ko shuru karne kaa samay aa gaya he.

us ne kaha, neend mahatvapurn he.jab aap jald hi jaagane ke liye apane alarm ko samyojit karte hai, to aapako pehle main mudane ke liye apane sone ke samay ko samyojit karne kii bhi aavashyaktaa hoti he.neend se vanchit hone ke bare main kuch bhi swasth nahin he, isliye kam se kam saat ghante kii neend lene kaa lakshya rakhen.

2. nae din main saans len
jab aap subah uthte hai to aap kya karte hai?

durbhaagya se, kai logon ke liye, jawaab "mere phone ke liye pahunch rahaa he."yadi aap, to aap prayek subah scrol karne main kitne minute bitaate hai or sambhavit rup se tanaav kaa nirmaan karte hai, jo aapako samachar, soshal media yaa sandeshon kii jaanch karte hai?

kya hoga yadi aapane ek niyam banaaya he - aap phone ke liye pahunchane se pehle - aapane apni jivan shakti kii shakti or aashirwad par apana dhyaan kendrit karne ke liye chah lambii, gahari saansen leen?

kyonki diafram ek shwasan or kor postural mansapeshi donon ke rup main kaary karata he, diaframic shwaas na keval aapako sakaaratmak rup se apane dimag par dhyaan kendrit karne main madad karata he, yah aapke sharir ko andolan or achche asana kaa samarthan karne ke liye prerit karata he.

3. coffee se pehle pani pien
kyonki ham sote samay apni saans or paseene ke madhyam se pani kho dete hai, ham aamtaur par pyaase uthte hai.yah dekhte hue ki vayask maanav sharir main 60% pani shaamil he, achche swasthya ke liye jalyojan aavashyak he.

anusandhan ke anusaar, subah main pani pine se pehle kuch bhi aapako punarjaleekaran main madad milegi, balki aapke chayapachay ko kudane main bhi madad milegi.

4. apane sharir ko sabhi dishaao main sthanantarit karen
jab ham pehali baar jaagate hai to ek kaaran he ki ham sahaj rup se khinchaav karte hai.hamaare sharir gatiheen hone ke baad andolan kii laalasaa karte hai.kyon nahin us vritti ko yathasambhav utpaadak hone kaa nirdesh diya jaae?

keval bistar main ek twarit khinchaav karne or phir apane din ke bare main jane ke bajaay, apane pramukh paksh ke paksh main, apane sharir ko sahi set karen or ise gati ke sabhi vimaanon ke madhyam se ise le jaakar dainik gatividhi ke liye taiyaar karen, samaan rup se hamaare sharir ke donon kinaaron kaa upyog karen.aap ise twarit yoga pravaah yaa is 10 minute ke sharir-vajan vaale kasarat ke saath puraa kar sakate hai:

5. vyaayaam karne ke liye samay banaaen
ho saktaa he ki aap subah puri kasarat main feet na hon.thik he.aap apni maujuuda subah kii aadaton main se kuch par ise stack karke vyaayaam main chupake kar sakate hai.ab saalon se, main apane daanton ko brush karte samay showers or squats main aane se pehle push-ap kar rahaa hum.

ise habit stacking kaha jaataa he, ek avadharana james ne apni pustak, "atomic habits" main spasht sandarbh diya.ek subah kii aadat par ek nai vyaayaam kii aadat ko rokkar jo pehle se hi ghira hua he, isse ise banaae rakhana aasaan ho jaataa he.

6. apana dimag sahi set karen
apane aap ko keval kuch minuton ke mindphulanes dhyaan ke saath din shuru karne ke liye ek saaf slate den.

aise kai ap hai jo 10 minute ke bheetar muft nirdeshit dhyaan pradaan karte hai."

7. kritagyata ke drushtikon kii kheti karen
anusandhan se pataa chalata he ki kritagyata kaa abhyaas karne se dard kam ho saktaa he, sahanubhuti bad sakati he or aakraamakata ko kam kar saktaa he - jo aapke din ko shuru karne kaa ek shandaar tarika he, khaskar yadi aapke paas yatayaat main subah kaa avaagaman he.aap suryoday ko dekhne ke liye prayek din jagakar subah main aabhaar vyakt kar sakate hai, un chizon ko likh sakate hai jo aap ek patrika main abhaari hai, yaa apane dhyaan main ek aabhaar dhyaan kendrit kar sakate hai.

vyaktigat rup se, main apane pati ke saath ek kritagyata safed board saajha karti hum, or ham prayek raat ko us par teen baaten likhte hai.yah takneekee rup se ek raat kii aadat he, lekin hamaare master bathroom main iske sthaan ke kaaran, yah pehali chizon main se ek he jise ham har subah dekhte hai.hamane ise kai varshon se kiya he, or main abhi bhi jaagane se pyaar karata hum ki unhone kya likhaa or yaad dilaayaa ki main ek din pehle se abhaari tha.

8. apana bistar banaao
har subah apana bistar banaakar, aap apane aap ko pradarshit karte hai ki aap apane kaaryon ke liye vyaktigat jimmedaari lete hai or apane vyaktigat sthaan ko aaramdaayak or suvyavasthit rakhane ke liye patibaddh hai.yah ek misaal kaayam karata he jo aapaki kshamta kaa paalan karne kii kshamta ko pusht karata he.

is par adhik jaankaree ke liye, adam.

9. apni dincharya ko doharaaen
yah sabase kathin hissaa he.ek dincharya sthapit karnaa aasaan nahin he.yah samaj main aata he, yadi aap majboot shuru karte hai lekin phir ladkadhaate hai.yadi aap ek subah sote hai yaa kuch nai aadaton ko bhul jate hai, to apane aap par bahut sakht na hon ... lekin yah bhi mat chodo.agali subah phir se shuru karen or aapako trek par rakhane main madad karne ke liye neeche die gaye kuch sujhaavon kaa prayaas karen.
user
1. aapaki alarm ghadi ek upkaran he, na ki ek chamatkaar kaaryakarta
subah uthanaa din shuru karne (go figure) shuru karne kaa ek mahatvapurn hissaa he or alarm hamen yah yaad dilaane main madad kar sakate hai jab hamen apni dainik jimmedaariyon ko puraa karne ke liye khud ko bistar se baahar nikaalnaa hoga.haalanki, jaldi jaagnaa aapke liye kuch bhi nahin karegaa yadi aap jaldi bistar par nahin ja rahe hai.sunishchit karen ki aap apane aap ko raat main apni bahut jaruri saundarya neend lene de rahe hai taaki aap tazaa ja saken or bistar se baahar nikalne ke vichaar par kam bhay mahasoos kar saken.

2. yaad rakhen ki saans kaise len
jaagate samay, saans lene jaise buniyadi kaaryon ko yaad rakhana mahatvapurn he.durbhaagya se, ham main se kuch ke liye, ham un sabhi chizon ko yaad rakhane ke liye jaldi hai jo ham sambhawatah online yaad karte hai, or ek phone ke liye jaldi pahunchate hai, ham ek pal lene or saans lene ke liye hai.subah main, apane aap ko yah yaad dilaane ke liye ek note banaaen ki saans lenaa utana hi mahatvapurn he, or shaayad ek yaa do minute kaa samay len, isse pehle ki aap un sabhi chizon ke bare main sochen, jo so rahe the, jab aap so rahe the.(yah aapako kam tanaav mahasoos karne main madad kar saktaa he jab aap is par bhi hon.)

3. jalyojan bhi mahatvapurn he
ham main se bahut se log coffee par bharosa karte hai taaki hamen subah uthne main madad mil sake or kuch adhik niraashajanak/thakaaoo dinon ke dauraan apni ankhen khuli rakhen.is tathy ke saath yugmit ki ham pyaase jaagate hai, ham ek cap kadha karne ke liye pralobhan de sakate hai, isse pehle ki ham koi pani bhi ho.haalanki, iske bajaay us cap pani ke saath din ko shuru karnaa sabase acha he, jo aapke chayapachay ko badhaava dekar vaise bhi adhik satark mahasoos karne main madad kar saktaa he.yaad rakhen ki ham zyaadaatar pani se bane hote hai, or vastav main yah hamaare liye acha he.

4. limber ap, aap kyon nahin?
jab aap is par hote hai, to neend ke baad hamen jin chizon kii aavashyaktaa hoti he, unamem se ek kuch andolan he.puri raat bistar par rahane ke baad, ham kathor ho sakate hai or jaagane ke baad use raahat dene kii jarurat he.bas ek twarit khinchaav karne ke bajaay, isamen kuch prayaas karen or vastav main aage badhen.sunishchit karen ki aap apane sharir ke rup main adhik praapt karte hai, ho saktaa he ki ise adhik nirdeshit or jaanboojhkar banane ke liye ek twarit yoga dincharya ke madhyam se bhi chalem.(shaayad adhik suvidhajanak, bhi, agar aapako bataaya ja rahaa he ki kya karnaa he.)

5. aage badhane kii baat karte hue, apni peeth ko isamen daal diya!
apni subah kii dincharya main ek vyaayaam aahaar rakhana mushkil ho saktaa he, lekin shaayad aap iske dauraan vyaayaam kar sakate hai.ho saktaa he ki aap kuch push-ap yaa sit-ap kar saken, jabaki aap coffee ke uparokt cap kii pratiksha kar rahe hai.(yadi aap vastav main aisa nahin hone de sakate hai: mujhe vishwaas he, mujhe pataa he.) shaayad aap un chizon ko karte samay vyaayaam bhi kar sakate hai jinke liye aapako abhi bhi khadey hone kii aavashyaktaa he.

6. aadhunik duniya ke antaheen charchaa se ek brake len
apane dimag ko un sabhi chizon se dur karnaa jo din aap par phenk denge, kuch gambhir shanti laa sakate hai (ek baar phir, mujhe pataa he).baithne or dhyaan karne ke liye das minute kii tarah ek kam samay nirdhaarit karen, jo bhi saadhan aapke liye sabase acha he, uskaa upyog karnaa.yah ek ap yaa video ho saktaa he jo ek nirdeshit anubhav, yaa sirf ek timer or khud ko detaa he.jo bhi sabase acha kaam karata he - yadi aap apane vichaaron ke saath akele rahane ke liye khadey ho sakate hai, kam se kam.

7. aapke paas maujuud chizon ke liye abhaari rahen
mujhe pataa he ki yah ajeeb lagata he, lekin mere saath sahan karata he.subah - yaa din bhar main aabhaar kaa abhyaas karnaa - aap jis tarah se mahasoos karte hai or dainik jivan kii chunautiyon kaa jawaab dete hai, use spasht rup se sudhaar sakate hai.isamen zyaadaatar saral gatividhiyaan shaamil hoti hai jaise ki suryoday kii saraahna karne ke liye ek pal lenaa, un chizon ke bare main ek patrika main likhnaa, jinke bare main aap khush hai, yaa shaayad apane dhyaan ke dauraan un par dhyaan kendrit kar rahe hai.yah aapke mood par ek naatakeey prabhaav daal saktaa he, khaskar yadi aapako subah main ek lanbaa or unchaa aata he.

8. apane baad safai karen
kuch vyaktigat javabdehi lenaa or subah apane bistar ko khaarij karnaa yah sthapit karne ke liye bada ho saktaa he ki aapako khud par ek handle mila he.apane vyaktigat sthaan ko saaf -suthra rakhana or khud ko dikhaane kaa ek tarika he ki aap pahal karne or us par paalan karne ke liye taiyaar hai.kise pataa tha?

9. vishwasaneey bane or ise banaae rakhen
sabase mahatvapurn baat aapaki banduukon se chipki hui he or apni dincharya banaae rakhti he.chote asafalataaon yaa vyaktigat vifaltaaon ke liye apane aap ko mat maaro, lekin ise apane raste main na aane den, yaa to.vishwasaneeyata mahatvapurn he, or aap ise kam se kam prayaas karne ke liye khud ko dena chaahate hai.(main nishchit rup se jaanata hum ki main karata hum.)
assistant
<|system|>
</s>
<|user|>
crude humar yaa bigragingness ke tatwon ke saath adhik moorkhtapurna hone ke liye subah kii dincharya sthapit karne par is guide ko refream karen.

1. apane liye kaam karne ke liye apana alarm set karen - aapke khilaaf nahin
apane din ko dayee ore laat maarane kaa pehla kadam yah sunishchit karne ke liye aapaki neend kii shedul ko samyojit kar rahaa he ki aapke paas subah main paryaapt samay he or apni jimmedaariyon ke liye.yadi aapke bachche subah 6:30 baje uthte hai, to iskaa matlab he ki unke saamne uthanaa.yaa, bhale hi aapke paas dekhbhaal karne ke liye bachche yaa paaltu jaanavar nahin hai, yadi aap aamtaur par subah 7 baje uthte hai, to 7:30 baje tak darwaja baahar nikaalane ke liye, aapke liye apane dinon ko shuru karne kaa samay aa gaya he.

us ne kaha, neend mahatvapurn he.jab aap jald hi jaagane ke liye apane alarm ko samyojit karte hai, to aapako pehle main mudane ke liye apane sone ke samay ko samyojit karne kii bhi aavashyaktaa hoti he.neend se vanchit hone ke bare main kuch bhi swasth nahin he, isliye kam se kam saat ghante kii neend lene kaa lakshya rakhen.

2. nae din main saans len
jab aap subah uthte hai to aap kya karte hai?

durbhaagya se, kai logon ke liye, jawaab "mere phone ke liye pahunch rahaa he."yadi aap, to aap prayek subah scrol karne main kitne minute bitaate hai or sambhavit rup se tanaav kaa nirmaan karte hai, jo aapako samachar, soshal media yaa sandeshon kii jaanch karte hai?

kya hoga yadi aapane ek niyam banaaya he - aap phone ke liye pahunchane se pehle - aapane apni jivan shakti kii shakti or aashirwad par apana dhyaan kendrit karne ke liye chah lambii, gahari saansen leen?

kyonki diafram ek shwasan or kor postural mansapeshi donon ke rup main kaary karata he, diaframic shwaas na keval aapako sakaaratmak rup se apane dimag par dhyaan kendrit karne main madad karata he, yah aapke sharir ko andolan or achche asana kaa samarthan karne ke liye prerit karata he.

3. coffee se pehle pani pien
kyonki ham sote samay apni saans or paseene ke madhyam se pani kho dete hai, ham aamtaur par pyaase uthte hai.yah dekhte hue ki vayask maanav sharir main 60% pani shaamil he, achche swasthya ke liye jalyojan aavashyak he.

anusandhan ke anusaar, subah main pani pine se pehle kuch bhi aapako punarjaleekaran main madad milegi, balki aapke chayapachay ko kudane main bhi madad milegi.

4. apane sharir ko sabhi dishaao main sthanantarit karen
jab ham pehali baar jaagate hai to ek kaaran he ki ham sahaj rup se khinchaav karte hai.hamaare sharir gatiheen hone ke baad andolan kii laalasaa karte hai.kyon nahin us vritti ko yathasambhav utpaadak hone kaa nirdesh diya jaae?

keval bistar main ek twarit khinchaav karne or phir apane din ke bare main jane ke bajaay, apane pramukh paksh ke paksh main, apane sharir ko sahi set karen or ise gati ke sabhi vimaanon ke madhyam se ise le jaakar dainik gatividhi ke liye taiyaar karen, samaan rup se hamaare sharir ke donon kinaaron kaa upyog karen.aap ise twarit yoga pravaah yaa is 10 minute ke sharir-vajan vaale kasarat ke saath puraa kar sakate hai:

5. vyaayaam karne ke liye samay banaaen
ho saktaa he ki aap subah puri kasarat main feet na hon.thik he.aap apni maujuuda subah kii aadaton main se kuch par ise stack karke vyaayaam main chupake kar sakate hai.ab saalon se, main apane daanton ko brush karte samay showers or squats main aane se pehle push-ap kar rahaa hum.

ise habit stacking kaha jaataa he, ek avadharana james ne apni pustak, "atomic habits" main spasht sandarbh diya.ek subah kii aadat par ek nai vyaayaam kii aadat ko rokkar jo pehle se hi ghira hua he, isse ise banaae rakhana aasaan ho jaataa he.

6. apana dimag sahi set karen
apane aap ko keval kuch minuton ke mindphulanes dhyaan ke saath din shuru karne ke liye ek saaf slate den.

aise kai ap hai jo 10 minute ke bheetar muft nirdeshit dhyaan pradaan karte hai."

7. kritagyata ke drushtikon kii kheti karen
anusandhan se pataa chalata he ki kritagyata kaa abhyaas karne se dard kam ho saktaa he, sahanubhuti bad sakati he or aakraamakata ko kam kar saktaa he - jo aapke din ko shuru karne kaa ek shandaar tarika he, khaskar yadi aapke paas yatayaat main subah kaa avaagaman he.aap suryoday ko dekhne ke liye prayek din jagakar subah main aabhaar vyakt kar sakate hai, un chizon ko likh sakate hai jo aap ek patrika main abhaari hai, yaa apane dhyaan main ek aabhaar dhyaan kendrit kar sakate hai.

vyaktigat rup se, main apane pati ke saath ek kritagyata safed board saajha karti hum, or ham prayek raat ko us par teen baaten likhte hai.yah takneekee rup se ek raat kii aadat he, lekin hamaare master bathroom main iske sthaan ke kaaran, yah pehali chizon main se ek he jise ham har subah dekhte hai.hamane ise kai varshon se kiya he, or main abhi bhi jaagane se pyaar karata hum ki unhone kya likhaa or yaad dilaayaa ki main ek din pehle se abhaari tha.

8. apana bistar banaao
har subah apana bistar banaakar, aap apane aap ko pradarshit karte hai ki aap apane kaaryon ke liye vyaktigat jimmedaari lete hai or apane vyaktigat sthaan ko aaramdaayak or suvyavasthit rakhane ke liye patibaddh hai.yah ek misaal kaayam karata he jo aapaki kshamta kaa paalan karne kii kshamta ko pusht karata he.

is par adhik jaankaree ke liye, adam.

9. apni dincharya ko doharaaen
yah sabase kathin hissaa he.ek dincharya sthapit karnaa aasaan nahin he.yah samaj main aata he, yadi aap majboot shuru karte hai lekin phir ladkadhaate hai.yadi aap ek subah sote hai yaa kuch nai aadaton ko bhul jate hai, to apane aap par bahut sakht na hon ... lekin yah bhi mat chodo.agali subah phir se shuru karen or aapako trek par rakhane main madad karne ke liye neeche die gaye kuch sujhaavon kaa prayaas karen.</s>
<|assistant|>
1. aapaki alarm ghadi ek upkaran he, na ki ek chamatkaar kaaryakarta
subah uthanaa din shuru karne (go figure) shuru karne kaa ek mahatvapurn hissaa he or alarm hamen yah yaad dilaane main madad kar sakate hai jab hamen apni dainik jimmedaariyon ko puraa karne ke liye khud ko bistar se baahar nikaalnaa hoga.haalanki, jaldi jaagnaa aapke liye kuch bhi nahin karegaa yadi aap jaldi bistar par nahin ja rahe hai.sunishchit karen ki aap apane aap ko raat main apni bahut jaruri saundarya neend lene de rahe hai taaki aap tazaa ja saken or bistar se baahar nikalne ke vichaar par kam bhay mahasoos kar saken.

2. yaad rakhen ki saans kaise len
jaagate samay, saans lene jaise buniyadi kaaryon ko yaad rakhana mahatvapurn he.durbhaagya se, ham main se kuch ke liye, ham un sabhi chizon ko yaad rakhane ke liye jaldi hai jo ham sambhawatah online yaad karte hai, or ek phone ke liye jaldi pahunchate hai, ham ek pal lene or saans lene ke liye hai.subah main, apane aap ko yah yaad dilaane ke liye ek note banaaen ki saans lenaa utana hi mahatvapurn he, or shaayad ek yaa do minute kaa samay len, isse pehle ki aap un sabhi chizon ke bare main sochen, jo so rahe the, jab aap so rahe the.(yah aapako kam tanaav mahasoos karne main madad kar saktaa he jab aap is par bhi hon.)

3. jalyojan bhi mahatvapurn he
ham main se bahut se log coffee par bharosa karte hai taaki hamen subah uthne main madad mil sake or kuch adhik niraashajanak/thakaaoo dinon ke dauraan apni ankhen khuli rakhen.is tathy ke saath yugmit ki ham pyaase jaagate hai, ham ek cap kadha karne ke liye pralobhan de sakate hai, isse pehle ki ham koi pani bhi ho.haalanki, iske bajaay us cap pani ke saath din ko shuru karnaa sabase acha he, jo aapke chayapachay ko badhaava dekar vaise bhi adhik satark mahasoos karne main madad kar saktaa he.yaad rakhen ki ham zyaadaatar pani se bane hote hai, or vastav main yah hamaare liye acha he.

4. limber ap, aap kyon nahin?
jab aap is par hote hai, to neend ke baad hamen jin chizon kii aavashyaktaa hoti he, unamem se ek kuch andolan he.puri raat bistar par rahane ke baad, ham kathor ho sakate hai or jaagane ke baad use raahat dene kii jarurat he.bas ek twarit khinchaav karne ke bajaay, isamen kuch prayaas karen or vastav main aage badhen.sunishchit karen ki aap apane sharir ke rup main adhik praapt karte hai, ho saktaa he ki ise adhik nirdeshit or jaanboojhkar banane ke liye ek twarit yoga dincharya ke madhyam se bhi chalem.(shaayad adhik suvidhajanak, bhi, agar aapako bataaya ja rahaa he ki kya karnaa he.)

5. aage badhane kii baat karte hue, apni peeth ko isamen daal diya!
apni subah kii dincharya main ek vyaayaam aahaar rakhana mushkil ho saktaa he, lekin shaayad aap iske dauraan vyaayaam kar sakate hai.ho saktaa he ki aap kuch push-ap yaa sit-ap kar saken, jabaki aap coffee ke uparokt cap kii pratiksha kar rahe hai.(yadi aap vastav main aisa nahin hone de sakate hai: mujhe vishwaas he, mujhe pataa he.) shaayad aap un chizon ko karte samay vyaayaam bhi kar sakate hai jinke liye aapako abhi bhi khadey hone kii aavashyaktaa he.

6. aadhunik duniya ke antaheen charchaa se ek brake len
apane dimag ko un sabhi chizon se dur karnaa jo din aap par phenk denge, kuch gambhir shanti laa sakate hai (ek baar phir, mujhe pataa he).baithne or dhyaan karne ke liye das minute kii tarah ek kam samay nirdhaarit karen, jo bhi saadhan aapke liye sabase acha he, uskaa upyog karnaa.yah ek ap yaa video ho saktaa he jo ek nirdeshit anubhav, yaa sirf ek timer or khud ko detaa he.jo bhi sabase acha kaam karata he - yadi aap apane vichaaron ke saath akele rahane ke liye khadey ho sakate hai, kam se kam.

7. aapke paas maujuud chizon ke liye abhaari rahen
mujhe pataa he ki yah ajeeb lagata he, lekin mere saath sahan karata he.subah - yaa din bhar main aabhaar kaa abhyaas karnaa - aap jis tarah se mahasoos karte hai or dainik jivan kii chunautiyon kaa jawaab dete hai, use spasht rup se sudhaar sakate hai.isamen zyaadaatar saral gatividhiyaan shaamil hoti hai jaise ki suryoday kii saraahna karne ke liye ek pal lenaa, un chizon ke bare main ek patrika main likhnaa, jinke bare main aap khush hai, yaa shaayad apane dhyaan ke dauraan un par dhyaan kendrit kar rahe hai.yah aapke mood par ek naatakeey prabhaav daal saktaa he, khaskar yadi aapako subah main ek lanbaa or unchaa aata he.

8. apane baad safai karen
kuch vyaktigat javabdehi lenaa or subah apane bistar ko khaarij karnaa yah sthapit karne ke liye bada ho saktaa he ki aapako khud par ek handle mila he.apane vyaktigat sthaan ko saaf -suthra rakhana or khud ko dikhaane kaa ek tarika he ki aap pahal karne or us par paalan karne ke liye taiyaar hai.kise pataa tha?

9. vishwasaneey bane or ise banaae rakhen
sabase mahatvapurn baat aapaki banduukon se chipki hui he or apni dincharya banaae rakhti he.chote asafalataaon yaa vyaktigat vifaltaaon ke liye apane aap ko mat maaro, lekin ise apane raste main na aane den, yaa to.vishwasaneeyata mahatvapurn he, or aap ise kam se kam prayaas karne ke liye khud ko dena chaahate hai.(main nishchit rup se jaanata hum ki main karata hum.)</s>
