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How to Change Your Sleeping Habit (or How to Get Up Early Being a Habitual Night Owl)

I don’t know about you, but if given the chance, I will naturally shift to being a night owl. There’s nothing wrong with being a night owl, except that you have a higher chance of developing depression, and other health problems in the long run if you keep staying up too late. Why? Because when you get up the next day in the afternoon (or late afternoon), you already miss the most beautiful part of the day. Less contact with sunlight is proven to cause depression.

Getting up in the middle of the day may also give you a feeling of being left out, depending on how late you get up. As for staying up late, it feels fun when you are up till 3 am or 5 am while everybody is sleeping. However, trust me, your internal organs, especially the liver and lung, will not like it. They need to detoxicate and regenerate after a long day of hard work, and they can only do that while you are sleeping. When you stay up late, you make them overwork and their silent cries for help may not be heard early on, but you’ll pay a hefty price in the long term.

Having said all that, now to the part when I made myself a goal to get up early. It’s not easy to change a habit and to make the change sustainable, it has to happen gradually. With that in mind, I made myself a goal to gradually go to sleep earlier a little bit each time in order to finally get up at the desired time!

The result? As long as you put your mind to it, you’ll see the gradual change. For example:

For the first week, instead of going to bed at 5 am, I try to go to bed at 4:30 instead.

For the second week, instead of going to bed at 4:30 am, I try to go to bed at 4 instead.

etc.

Because the change is relatively minor (You don’t jump from 5 am to 9 pm!), your body doesn’t resist it. And because your body has time to adjust to the new schedule, it gradually grows accustomed to it. This is a sustainable change.

This method can be applied to any other plan. Let’s take the proverb “One step at a time” and implement it in our lives.

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How to Fight Demotivation Going Through a Crisis (Yes, We Are Talking About the Pandemic)

It’s easy to lose motivation when things turn out not how we want them to be. I spent days doing nothing yet feeling like a failure because I do nothing. I want to do things, however, the problem is, I don’t have the motivation or even believe in myself enough to carry out those tasks. Self-disbelief is a monster. It can silently creep up on you, ruining things you have spent years building.

The Habit of Putting Ourselves Down

Research has shown that we carry out conversations with ourselves approximately 14 hours a day. However, 90% of those conversations are negative. Think about “I can never do it”, “I’m too weak/old/young/ugly…”, “It’s not the right time to start this project”, “What if I fail?”, or “I always have bad luck”, etc. Telling these sentences to yourself day after day is surely not the best way to boost self-confidence or self-motivation.

However, most of us do this without knowing. Because it’s so easy to initiate a talk with the self, we do it automatically and without paying attention to what we say. In the end, you won’t be punished for whatever you say to yourself. Imagine telling your closest friend that he is a loser and he is going to fail at his next project. His reaction is highly likely not that forgiving.

Since we don’t punish ourselves for putting ourselves down mentally, we continue to do it, day in day out. The result? Our thoughts and beliefs manifest themselves in our lives, and you wonder why you keep getting the exact things that you don’t want or fail to achieve what you aim in life.

Take note carefully: Before you start taking action, make sure you are in the right mental state (And no, I don’t mean that mental state). What I mean is, there’s no use taking action when deep inside, you believe you will fail. First, work on your mental attitude and self-belief. Then act. You will have a much higher chance of success than just blindly taking action for the sake of it.