CHANGE – Die erste Stunde des Tages

Um möglichst lange schlafen zu können, klingelt dein Wecker erst 20 Minuten bevor du aus dem Haus musst. Das ist zwar ein bisschen knapp, aber du schaffst es, schnell zu duschen, etwas Tragbares aus dem Schrank zu ziehen und verlässt halbwegs rechtzeitig das Haus. Verdammt, dein Tank ist fast leer, aber macht nichts, an der Tankstelle kaufst du dir gerade noch einen überteuerten Kaffee und ein fettiges Croissant aus dem Tagesangebot. Du „frühstückst“ auf der Fahrt (schon wieder Zeit gespart) und den Schokofleck auf der Bluse kann man fast gar nicht sehen. Du kommst nahezu pünktlich ins Büro, schnauft erst einmal durch und beginnst deinen Tag…

Kennst du Tage wie diesen? Oder beginnt gar jeder deine Tage so? Kommen zu deinem Morgen vielleicht sogar noch weitere Chaoselemente dazu? Hat sich dein bereits fertig angezogener Sohn vor dem Kindergarten noch schnell den letzten Schluck Milch über Pulli und Hose gekippt? Deine Schwiegermutter hat dir noch ein Paket in die Hand gedrückt, das du im Vorbeifahren bei der Post abgeben sollst? Musst du noch schnell ein Geschenk verpacken, das dein Mann heute Nachmittag braucht?

Und nun kommt die eigentlich entscheidende Frage: Wie wahrscheinlich ist es, dass der Rest deines Tages nach so einem Start strukturiert und nach deinen Vorstellungen verlaufen wird? Die Antwort liegt auf der Hand: Der Tag wird mit großer Wahrscheinlichkeit so weiter gehen, wie er begonnen hat, und du wirst Dich durchkämpfen bis du abends endlich auf dem Sofa liegen und die Beine austrecken kannst. Mit einer Pizza. Und einem Glas Rotwein. Und Schokolade. Eben allem, was Dich über deinen Horrortag hinwegtrösten soll.

Fakt ist: Die erste Stunde des Tages entscheidet darüber, wie dein Tag verlaufen wird.

 

Der ideale Tag bedeutet für jeden Menschen etwas anderes und ist so individuell, dass es keine allgemeingültigen Vorgaben dazu geben kann. Dazu kommt, dass im Laufe des Tages so viele Einflussfaktoren unser Leben mitbestimmen, dass ein Tag u
nmöglich bis ins Detail durchgeplant werden kann. Die erste Stunde Des Tages jedoch kann uns allein gehören. Wenn wir sie entsprechend planen. Und sie dann auch so leben.

Es macht daher Sinn, zunächst einmal für Dich selbst zu überlegen, wie DEIN perfekter Morgen aussieht. Das Wichtigste dabei ist, ein Morgenritual zu entwickeln, das immer gleich abläuft. Jeden Tag. Zu 100%. Ohne Ausnahmen.

Führ Dich nicht selbst in Versuchung, morgens zu überlegen, ob „du nicht heute ausnahmsweise 15 Minuten länger schlafen solltest, weil…“. Oder „ob gerade heute ein etwas weniger gesundes Frühstück erlaubt wäre, weil…“. Schenke deinem Gehirn die Freizeit, morgens keine Entscheidungen treffen zu müssen, und lass es einfach nur abarbeiten, was nach und nach zu einer Gewohnheit geworden ist. Belaste es nicht damit, dass es auf Hochtouren läuft, um Ausreden für Dinge zu erfinden, die dann am Ende deinen ganzen Tag sabotieren.


Regeln, die für alle gelten, die ein Morgenritual für sich etablieren wollen:

Im Prinzip sind deiner Phantasie keine Grenzen gesetzt, wie genau du die erste Stunde deines Tages verbringen möchtest. Einige Dinge haben sich jedoch bewährt und sollten -zumindest für den Anfang- auch bei dir Berücksichtigung finden:

1. Stell deinen Wecker und steh direkt auf.

Ich selbst bin ein Freund davon, jeden Tag um die gleiche Uhrzeit aufzustehen, denn so kann eine maximale Routine entstehen. Für die meisten dürfte das umzusetzen sein, wem das z.B. aus beruflichen Gründen nicht möglich ist, muss darauf achten, dass seine erste Stunde zu jeder Tageszeit durchführbar ist.

Steh direkt auf und starte deinen Tag. Nach Möglichkeit bevor dein Partner, deine Kinder, das Telefon oder was auch immer deine Pläne vereiteln. Anfangs wird es dir vermutlich schwer fallen, dein warmes gemütliches Bett früher als gewohnt (und erforderlich!) zu verlassen, aber mit der Zeit wirst du die morgendliche Qualitätszeit mehr zu schätzen wissen als die Zeit, die du bisher mit Schlafen verbracht hast.

2. Trink ein großes Glas Wasser.

Dein Körper hat in der Nacht bis zu 500 ml Wasser verloren. Um dies auszugleichen, solltest unbedingt zu Beginn des Tages ein großes Glas Wasser trinken. Zudem wurden über Nacht verschiedene Schadstoffe aus dem Blut herausgefiltert, die über die Nieren ausgeschieden werden müssen. Außerdem wird der Stoffwechsel aktiviert und das Lymphsystem angeregt. Dein Gehirn, welches zu über 80% aus Wasser besteht, kann ebenfalls erst in Gang kommen, wenn es genug Wasser bekommen hat. Daher ist das morgendliche Trinken eines der wichtigsten Rituale, die du einbauen solltest.

3. Frühstücke lecker und gesund.

Wir alle kennen den Gedanken „ach, jetzt ist es ja auch egal“, wenn wir nach dem Döner noch ein Eis essen. Und genau hier legt das Frühstück den Grundstock. Hier entscheidet es sich, was du den ganzen Tag essen wirst. Ein dick mit Remoulade bestrichenes Weißmehlbrötchen mit Salami aus der Bäckerei zum Frühstück wird zu einer „Ach-jetzt-ist-es-ja-eh-egal-Lasagne“ in der Kantine führen. Der Rest ist Geschichte… Achte jedoch darauf, dass dein Frühstück nicht „nur gesund“ ist, sondern mach dir die Mühe, etwas Leckeres zuzubereiten, das deine Stimmung hebt und dir Kraft gibt.

4. Geh in Dich.

Diesen Punkt muss jeder für sich selbst gestalten. Wer bereits Erfahrungen in dieser Richtung gesammelt hat, kann es mit morgendlicher Mediation versuchen. Wem dies zu esoterisch erscheint, kann  seine Ziele visualisieren. Ganz pragmatisch Orientierte schreiben sich eine ToDo-Liste für den Tag. Wichtig jedoch ist, dass der Fokus auf dir liegt und dir die Tätigkeit dabei hilft, innerlich ruhig zu werden und dir Motivation für den kommenden Tag gibt.

5. Beweg Dich.

Laufen in der frischen Morgenluft. Krafttraining mit dem eigenen Körpergewicht. Yoga im Wohnzimmer. Pilates auf dem Balkon. Es gibt unzählige Möglichkeiten, sich schon am frühen Morgen und vor der Arbeit körperlich zu betätigen. Natürlich ist das nicht jedermanns Sache und es muss tatsächlich nicht das 60-minütige Workout sein – was jedoch jeder morgens schaffen kann, sind ein paar Minuten leichte Dehnübungen. Das steigert die Muskeldurchblutung, verbessert die Beweglichkeit, Verspannungen wird vorgebeugt und es macht Dich wach.

6. Geh duschen und zieh Dich ordentlich an.

An Arbeitstagen mag das selbstverständlich sein, aber gerade am Wochenende oder wenn wir frei haben, neigen wir doch oft dazu, den halben Tag im Schlafanzug und ungekämmt durch die Wohnung zu schlurfen. Für deine Motivation ist das Gift. Dein Aussehen hat massiven Einfluss auf dein Innenleben und deine Laune hängt stark davon ab, was dein Spiegelbild dir sagt. Frisch geduscht fühlst du Dich fit und energiegeladen und bereit für einen neuen Tag.


Bau dir ein für Dich ideales Morgenritual zusammen.

Diese 6 Regeln sind sehr allgemein gehalten. Sie sollen dir als Anregung dienen und du kannst dir die Dinge aussuchen, die sich für Dich „richtig“ anfühlen und diese dann spezifizieren. Um wie viel Uhr stehst du auf? Was genau frühstückst du? Welchen Sport möchtest du wie lange machen? Vielleicht fallen dir eigene Punkte ein, die du morgens gerne ausleben möchtest. Bau dir dein für Dich ideales Morgenritual zusammen und probiere es ein paar Tage in Folge aus. Was nicht passt änderst du so lange ab, bis es ein stimmiges Ganzes ergibt und du deine erste Stunde des Tages nie mehr missen möchtest…

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Hat euch unser Beitrag gefallen? Dann teilt ihn bitte mit anderen, vielen Dank!

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