If only there was an extra hour in the day… Just an hour to meditate, learn a new language or start a project that you have long dreamed of. All this can be done. Welcome to the club of «ideological larks».
What does early morning look like in the city? Sleepy faces in the subway or neighboring cars, deserted streets, lonely runners with headphones in tracksuits. Many of us are ready to work almost until midnight — just so as not to get up with an alarm clock and not trudge (often in the dark) to work or school under the gnashing of brooms and the noise of watering machines.
But what if the morning is the most precious time of the day and we just don’t understand the potential it holds? What if it is precisely the underestimation of the morning hours that prevents us from achieving balance in life? That’s exactly what productivity expert Laura Vanderkam, author of the aptly titled What Successful People Do Before Breakfast, says. And researchers agree with her — biologists, psychologists and doctors.
Wegħda tas-saħħa
The main argument in favor of getting up early is that it improves the quality of life. Larks are happier, more optimistic, more conscientious and less prone to depression than night owls. A 2008 study by psychologists at the University of Texas even found a link between getting up early and doing well in school. No wonder — this mode is the most natural for the body to work.
Il-metaboliżmu huwa aġġustat għall-bidla tal-ġurnata u tal-lejl, għalhekk fl-ewwel nofs tal-ġurnata għandna aktar saħħa, naħsbu aktar malajr u aħjar. Ir-riċerkaturi joffru ħafna aktar spjegazzjonijiet, iżda l-konklużjonijiet kollha jaqblu fuq ħaġa waħda: li tqum kmieni hija ċ-ċavetta għas-saħħa mentali u fiżika.
Some may object: everything is so, but aren’t we all assigned from birth to one of two «camps»? If we were born «owls» — perhaps morning activity is contraindicated for us …
Jirriżulta li dan huwa kunċett żbaljat: ħafna nies jappartjenu għall-kronotip newtrali. Dawk li huma ġenetikament predisposti biss għal stil ta 'ħajja bil-lejl huma biss madwar 17%. Konklużjoni: m'għandniex ostakli oġġettivi biex inqumu aktar kmieni. Għandek bżonn biss li tifhem kif tuża dan iż-żmien. U hawn jibda l-gost.
Filosofija tal-ħajja
Izalu Bode-Rejan huwa ġurnalist li jitbissem ta’ 50 sena, li ma jistax ikun aktar minn erbgħin sena. Il-ktieb tagħha The Magic of the Morning sar bestseller fi Franza u rebaħ il-Premju tal-Ktieb Ottimistiku 2016. Wara li intervistat għexieren ta’ nies, waslet għall-konklużjoni li tkun kuntenta tfisser li jkollok ħin għalik innifsek. Fid-dinja moderna, bil-volatilità kostanti u r-ritmu frantic tagħha, il-kapaċità li toħroġ mill-fluss, pass lura sabiex tara s-sitwazzjoni b'mod aktar ċar jew iżżomm il-paċi tal-moħħ, m'għadhiex lussu, iżda neċessità.
“Evenings we dedicate to a partner and family, weekends to shopping, cooking, putting things in order and going out. In essence, we have only morning left for ourselves, ”the author concludes. And she knows what she’s talking about: the idea of »morning freedom» helped her collect material and write a book.
Veronica, 36, omm ta’ żewġt ibniet ta’ XNUMX u XNUMX, bdiet tqum siegħa qabel filgħodu sitt xhur ilu. Ħadet il-vizzju wara li qattgħet xahar ma’ ħbieb f’razzett. "Kien sensazzjoni maġika daqshekk li tara d-dinja tqum, ix-xemx tiddi aktar u aktar," tiftakar. "Ġismi u moħħi dehru li nħelsu minn piż tqil, saru flessibbli u reżiljenti."
Lura fil-belt, Veronica waqqfet l-allarm għas-6:15. Hija qattgħet is-siegħa żejda tiġbid, timxi, jew taqra. “Ftit ftit, bdejt ninnota li nbati inqas minn stress fuq ix-xogħol, inkun inqas irritata minħabba t-trifles,” tgħid Veronica. "U l-aktar importanti, is-sensazzjoni li kont maħnuq minn restrizzjonijiet u obbligi spiċċat."
Qabel ma tintroduċi ritwali ġdid ta 'filgħodu, huwa importanti li tistaqsi lilek innifsek għalxiex hu.
Freedom wrested from the world is what unites those who have decided to follow the example of Beaude-Réjean. But The Magic of the Morning is not just a hedonistic speculation. It contains a philosophy of life. By getting up earlier than we are used to, we develop a more conscious attitude towards ourselves and our desires. The effect affects everything — in self-care, relationships with loved ones, in thinking and mood.
"Tista 'tuża s-sigħat ta' filgħodu għal awto-dijanjosi, għal xogħol terapewtiku bl-istat ta 'ġewwa tiegħek," jinnota Izalu Bode-Rejan. "Għaliex tqum filgħodu?" hija mistoqsija li staqsejt lin-nies għal snin sħaħ.
Din il-mistoqsija tirreferi għal għażla eżistenzjali: x’irrid nagħmel b’ħajti? X’nista’ nagħmel illum biex ħajti tkun aktar konformi max-xewqat u l-bżonnijiet tiegħi?”
settings individwali
Xi wħud jużaw il-ħin ta 'filgħodu biex jagħmlu l-isports jew l-iżvilupp tagħhom infushom, oħrajn jiddeċiedu li jgawdu biss il-waqfa, jaħsbu jew jaqraw. “Huwa importanti li tiftakar li dan huwa żmien għalik innifsek, biex ma tagħmilx aktar xogħol tad-dar,” tgħid Izalu Bode-Rejan. "Din hija l-ħaġa prinċipali, speċjalment għan-nisa, li ħafna drabi jsibuha aktar diffiċli biex jaħarbu mill-inkwiet ta 'kuljum."
Another key idea is regularity. As with any other habit, consistency is important here. Without discipline, we will not get benefits. “Before introducing a new morning ritual, it is important to ask yourself what it is for,” the journalist continues. — The more precisely the goal is defined and the more specific it sounds, the easier it will be for you to follow it. At some point, you will have to use willpower: the transition from one habit to another requires little effort, but I assure you, the result is worth it.
Huwa importanti li r-ritwali ta' filgħodu jkun imfassal għall-bżonnijiet personali tiegħek.
Brain science teaches that if something gives us pleasure, we have a desire to do it again and again. The more physical and psychological satisfaction we get from following a new habit, the easier it is for it to gain a foothold in life. This creates what is called the «spiral of growth». Therefore, it is important that morning rituals do not feel like something imposed from the outside, but are precisely your gift to yourself.
Xi wħud, bħal Evgeny ta '38 sena, jagħmlu ħilithom biex jużaw kull minuta tas-"siegħa tagħhom għalihom infushom" biex jagħmlu użu tajjeb. Oħrajn, bħal Zhanna, 31, jippermettu lilhom infushom aktar flessibilità u libertà. Fi kwalunkwe każ, huwa importanti li r-ritwali ta 'filgħodu jkun imfassal għall-bżonnijiet personali tiegħek sabiex ikun ta' pjaċir li ssegwi kuljum.
But not everyone knows in advance what is right for them. To this, Izalu Bode-Rejan has an answer: don’t be afraid to experiment. If the original goals stop captivating you — so be it! Try, look until you find the best option.
Waħda mill-eroini tal-ktieb tagħha, Marianne ta’ 54 sena, kienet qed tgħajjat dwar il-yoga, iżda mbagħad skopriet collages u teħid ta’ ġojjellerija, u mbagħad qalbet għall-ħakma tal-meditazzjoni u t-tagħlim tal-lingwa Ġappuniża. Jeremy ta’ 17-il sena ried jidħol fid-dipartiment tad-direzzjoni. Biex jipprepara, iddeċieda li jqum siegħa qabel kull filgħodu biex jara films u jisma' lekċers fuq TED... Ir-riżultat: mhux biss arrikkixxa l-għarfien tiegħu, iżda wkoll ħassu aktar kunfidenti. Issa għandu ħin biex jiġri.