For some of us, just getting out of bed in the morning can be one of the most challenging tasks of the day. A lot of people immediately reach for their phones and start scrolling before they’ve even gotten up, and that’s not doing any favors for their mental health. According to experts, the way you spend your first few minutes after waking up can send your brain right into stress mode.
They call this stressed state the “pre-work overwhelms,” and checking social media before coffee can get you there fast. Fortunately, there are small behavior shifts, known as the P.A.U.S.E. Method, that can ease the mental overload and help start your day more calmly. Here’s how it works:
P - Put Your Phone Down. Immediately grabbing your phone after opening your eyes is one of the worst things you can do for your stress levels. All the notifications and messages send your brain from no stimulation to maximum stimulation in a matter of seconds, so try waiting at least 15 minutes before picking up your one to give your brain some peace at the beginning of the day.
A - Avoid Inbox Overload. Checking your email before getting out of bed is the norm for a lot of professionals, but it’s also one of the fastest ways to raise anxiety levels before work. Avoiding your inbox until you’re more awake and regulated will help you avoid some of that stress.
U - Unrush Your Morning. We tend to rush out of bed, rush to get to work, rush through meetings and then through the rest of our day, and all that rushing signals stress and danger to the brain. Instead of hitting snooze for an hour, try getting up with plenty of time to ease into the day and see how much better it feels.
S - Simplify Your To-Do List. It can be overwhelming to make a long, nearly impossible to-do list first thing in the morning, as it creates instant overwhelm. When everything feels urgent, the brain struggles and that leaves us feeling mentally exhausted before we even start working. Experts suggest starting with focusing on one priority and moving on from there.
E - Ease Into Work Mode. Instead of going from bed to laptop in minutes, create a transition into work that helps your day start smoother, like going for a walk or tidying your workspace. The simple shift can help prepare you for the work ahead and keep you from the “pre-work overwhelms.”
Source: Vice