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Cut out multitasking and reject unneeded distractions, like checking and returning email while trying to get ready. Do one thing at a time.
4 ways to boost your serotonin!
Spending time meditating each morning improves focus, increases self-esteem and confidence, and quiets the cacophony of mental angst and turbulence we are constantly contending with. To begin the practice of meditation , start by sitting quietly in a comfortable position or in a chair for two minutes every morning. This is a chance for you to check in with how you're feeling, both in your mind and body. Be focused on the moment. Turn your attention to your breaths or do a body scan, focusing on one body part at a time.
Recognize your thoughts and feelings, and maintain a loving attitude toward yourself. Meditation is a chance to get to know yourself and be aware of each moment you are in. Before you dive into a long day of work, make sure you take time to get some exercise in. Some people find that fresh air first thing in the morning brightens their mood all day. Try a brisk walk, a run around the block or a trip to the gym.
Other people may prefer to start their day with a home workout, such as stretching or yoga. Morning exercise gets your blood flowing and gives you a boost of energy for the day.
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Exercise also releases feel-good brain chemicals like serotonin, dopamine and norepinephrine. These may buffer feelings of stress and anxiety, and help relieve symptoms of depression. Research has shown that working out improves how we feel about our bodies and gives us a sense of well-being. It may sound silly, but beginning your day by making your bed can set you up for feeling ready to take on the world.
According to one survey of 2, Americans , bed makers tend to be adventurous, confident and sociable. Many successful people recommend making your bed as a simple way to start the day off on the right foot. McRaven gave a now-famous commencement speech at the University of Texas in which he said that making your bed is so powerful because it gives you a feeling of accomplishment first thing in the morning. It encourages you to take on even more tasks and motivates you to get more done in life.
Eating breakfast jump-starts your metabolism and gets your body and mind prepped for a busy day. But just as important, a nourished body leads to an improved mood. Eating breakfast also sends a positive message to yourself that you are taking care of your health and well-being.
The best breakfasts pair carbs with proteins to get your body fueled and ready to go. Happy people often have a sense of purpose. It feels satisfying to have set priorities for yourself and strive to meet milestones.
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Happy people make sure they begin their day by setting goals for themselves. What do you want to accomplish today?
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What is the most efficient and effective use of your time? Make it a point to spend a few minutes each morning determining what you want to do that day. After all, the secret to lasting happiness is finding ways to enjoy each day in its entirety. Entrepreneur Media, Inc. In order to understand how people use our site generally, and to create more valuable experiences for you, we may collect data about your use of this site both directly and through our partners. The table below describes in more detail the data being collected.
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9 Ways Happy People Start Their Mornings
VIP Contributor. March 4, 8 min read. Opinions expressed by Entrepreneur contributors are their own. More from Entrepreneur. It is the moment, when your body can go on without sleeping, eating or drinking, because originally the nature created endorphins for survival, so now, without the threat, it cheats our minds, what can be dangerous.
Deficiency lowers our productivity and ability to communicate. It is released during physical and eye contact with other people. We are confident and calm, happy people. When playing games it is released when interacting with other players, e. When the player identifies with the character, it reflects in his brain, that is releasing oxytocin.
The nature created oxytocin because people would not survive alone, without other people. The nature created it so we gather in groups, we create communities. It was also created for our survival, it is evolutionary chemical. It is not only for surviving, it is for living. There was an experiment with 2 mice: one with normal brain, the second one without the part surgery removed responsible for dopamine.
They both felt the same pleasure, measured by other brain chemicals, when they were drinking water with sugar mice love it. This mouse was hungry and it died from hunger, living next to the food! Dopamine does not makes us happy. It makes us want to do things that are associated with pleasure. Deficiency causes slow reaction time and anhedonia unwillingness to do anything , even depression. It is released when doing an action associated with pleasure also when only thinking about it. When we feel pleasure, our brain remembers it.
It programs a dopamine path and remembers, what triggered pleasure, so this way it wants to repeat this pleasure. And any time we repeat that situation and feel pleasure, the path becomes the highway, and we become addicted.
Dopamine paths are transporting dopamine to certain parts of our brains and it is connected with emotional memory. So even if we are just remembering or thinking about something that gave us pleasure, the dopamine is there and makes us wanna do that. So, when we talk about games , it causes that we want to start playing a specific game, and that we want to keep playing it. It is released before receiving a reward or achieving a goal. Psychology gives us a list of rules of the most effective rewards for people in general, so why not to implement it in games, for players?
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Rule 1: The closer to receiving a reward we are, the more we want it. Rule 3: People expect to receive a reward and feedback instantly after completing a task. Rule 4: People work harder on keeping what they already have, rather than gaining new things. Rule 6: Feelings of mastery and achievements become rewards if they are difficult enough to obtain.
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If we feel like we are master in some area, it is a reward for us, we feel unique. What rewards do we enjoy the most? Expected and deserved: when we know exactly what we are getting our reward for, so the reward is well deserved. Meaningful: especially making us unique. Wikipedia says, that emotion is conscious experience characterized by intense mental activity and a high degree of pleasure or pleasure. Robert Plutchik tried to categorize all the emotions that we are feeling, and he created eight primary bipolar emotions: joy-sadness, anger-fear, trust-disgust, surprise-anticipation.
According to him, all other emotions occur as combinations or compounds of these primary emotions. He placed all the emotions on the wheel of emotions:. In the core the emotions are the strongest, outside they are weaker and weaker, and together they create another emotions. Stanley Schachter created two-factor theory of emotion. In order for the emotion to be felt , there need to be 2 steps: 1. We need to become excited, internally aroused. We have to interpret the excitement.
And only then we feel this emotion. When people get excited we can, through the back door, put any interpretation, and they will feel this emotion.