We all start and end our days differently, but did you know that how we start or end our day can be important to us? The right routine in the morning can help motivate us, also be physically and mentally ready, and sets the tone for the rest of the day. Ending our day in the best way is also important as it helps us feel motivated for the next day to come. (Bell, 2021)
Of course, to start your day it should be in the best way. Don’t grab your phone first thing in the morning, not until you have finished breakfast. So, I propose staying in bed a little longer and yes, it is staying in bed a little longer, give yourself a little time to adjust from waking up for an easier morning. Do a little stretching, drink some water and grab a proper breakfast. One of the things people probably don’t pay much attention to is meditating, but meditating is actually proven by science that can reduce anxiety and improve concentration. Even 5 to 10 minutes a day is worth your time.
If there’s the best way to start our day, then there’s also the best way to end our day. Like how you should not start your day by grabbing your phone or in front of a screen, the same applies to before going to sleep. There is what you call blue light that emits from a smartphone which produces melatonin that makes it more difficult to fall asleep and wake up the following day. Avoid drinking coffee as well 6 to 8 hours before going to bed as it will make it harder to fall asleep. Writing in a journal, reading something you like or listening to music helps one be in a good mood. There’s also the option for good laughs, watch a comedy show or tv show that leaves you with good vibes. Celebrate victories big or small that happened within your day. Finally, prepare or make arrangements for a better morning.
Setting the tone for how we start and end our day is important, but one thing we should be aware of is also our mental health and how we keep ourselves mentally well.
Mentally well means that we function according to our own involvement and act for the good impact on our overall wellbeing, but why is it important to be mentally well? Singapore Association for Mental Health says that, people who are mentally well are more in control with their emotions and behavior. It enables us to handle challenges and have better relationships with others. There are some things you can do daily to help being mentally well.
- Eating a balanced and healthy diet – Eating’s purpose is not only for our bodies, but our minds as well. Different food has different benefits, like how food with omega-3 fatty acids easily travels through the brain and may help with our mood. So, perhaps check the nutritional value of what we grab to eat before we actually eat them.
- Get the right amount of sleep – Getting good sleep makes us less prone to stress and improve memory. Sleep is also important when we manage our moods and emotions, like how we sometimes get cranky when we don’t get enough or our sleep is cut short. Remember, that not getting enough sleep may lead us to start feeling negative moods.
- Socialising with others – Sometimes, when we feel bad or good some of us like sharing what we feel with others, but it’s not only about the sharing, but also about the talking since talking to other stimulates our brain. It is also proven that even just 10 minutes of talking with others can help improve memory.
- Go and value yourself – One of the lines we might have heard of a lot, “Be kind to yourself”. Make time for your hobbies or doing the things you enjoy. Let’s us not be too hard on ourselves and try to avoid self-criticism.
- Ask for help when needed – Let us not be afraid to seek for help when we feel like something may be wrong. It may be with a professional or some you trust, at times we may hesitate to ask for help, but remember that asking for help is not a weakness.
Aside from things you can do daily for your mental wellness, you may also build habits for your brain. Just like how our bodies need exercise, our brain needs it too.
Building habits for your brain may be in the form of (1) staying mentally active, it can be by playing word or number games like crossword puzzles or Sudoku as these are shown to lower the risks of memory decline that is related to age. (2) Drinking 6 to 8 cups of water everyday is also shown to improve memory and concentration. Another one of the habits for the brain that I liked finding out is (3) eating dark chocolate, it seems like flavanol that is found in cocoa produces benefits that is involved in memory and speed processing. (Middleton, 2020) Just because eating dark chocolate is found to have benefits, it is still best to remember to eat it in moderation!
These are all suggestions of how you get through our day and keep ourselves mentally well, but of course you can find your own ways of how to do it on a good tone or note.
“The sun himself is weak when he first rises, and gathers strength and courage as the day gets on.”
-Charles Dickens
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