Set your alarm time based on your work time and morning routine. For example, if you have to be at work at 9:30 and it takes you a ½ hour to get ready and a ½ hour to commute, you need to wake up no later than 7:30am. Incorporate an extra 15 minutes so you can snooze or if you’re running late. Creating a regular, consistent morning routine is a great way to feel more productive. [2] X Expert Source Sydney AxelrodCertified Life Coach Expert Interview. 30 June 2020.
Include one choice from the four food groups: bread and grains, dairy, and fruits or vegetables. For example, have whole wheat toast with avocado, a cup of low fat Greek yogurt with berries, and a cup of coffee. You could also eat a whole grain bagel with a piece of turkey bacon and lowfat melted cheese, a cup of mixed berries with banana, and tea with milk. Adding a ½ teaspoon sugar in your coffee or having a small glass of orange juice may also help your memory throughout the day.
Shower in water between 36 and 40 degrees Celsius (95 to 105 degrees Fahrenheit). [6] X Research source Alternate between warm and cold water to further wake and energize you. Wash with a body wash or soap in a scent such as lemongrass, lavender, or black pepper. Their smell may give you another boost of energy.
Use higher watt, clear light bulbs if you are able.
Check your position every hour to prevent slouching, which can make you drowsy.
Do different stretches including pushing your legs forward, pushing and pulling your toes towards and away from you, and doing ankle and wrist circles. Consider asking for a stand-up or moving desk to keep your body moving. This can also stimulate your brain and relax your body.
Draw or doodle on a spare sheet of paper, roll a piece of clay, or grip a stress ball. These can make you more alert and relaxed. [11] X Research source
Mixed nuts Low-fat popcorn Fresh fruit with a cup of yogurt or cottage cheese Pretzels and avocado dip Protein bars Cut veggies and hummus Boiled egg Apple slice and almond butter String cheese
Avoid foods high in sugar, which may lower your alertness and energy. [14] X Research source
Drink caffeinated and sugary beverages in moderation. These may give you a momentary energy boost, but too many of them can make you jittery and unable to concentrate. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Avoid alcohol during work. This can make you drowsy and unable to concentrate.
