Routinen: Mein Morgen und mein Abend

Denkst du dir auch jeden Morgen im Bett noch: „Ich mag heute nicht aufstehen. Am liebsten würde ich mich jetzt wieder umdrehen!“? Und abends denkst du dir dann: „Puuh, bin ich heute müde. Der Tag ist endlich geschafft und nun brauche ich nichts weiter als mein Bett!“? Nach dem Aufstehen geht es direkt in den Tag und am Abend sofort ins Bett. Das sind vermutlich bisher deine Routinen im Groben und Ganzen gewesen.

Heute möchte ich dir aber einmal zeigen, wie ich es aus diesem Teufelskreis herausgeschafft habe und mit nur wenig Zeitaufwand mein Leben in den 2 entscheidensten Momenten des Tages, morgens und abends, auf ein neues Level bringen konnte.

Dazu möchte ich dir heute vorstellen:

Meine Morgen- und meine Abendroutine

  • Wann führe ich meine Routinen durch?
  • Welche Bestandteile habe ich in meinen Routinen?
  • Mein Morgen- und Abend-Journal
  • Was sagen andere Menschen dazu, die diese Routinen ebenfalls integriert haben? Interview mit Tina

Am Ende sollst du einen kleinen Überblick über meine täglichen Routinen bekommen haben. Danach liegt es in deiner Hand, zu überlegen, ob sie auch für dein Leben sinnvoll sind. Sollten sie das sein, würde es mich freuen, wenn ich dich damit inspirieren konnte und du sie in dein Leben integrieren kannst.

Wann führe ich meine Routinen durch?

Bevor ich dir mehr im Detail erkläre, was ich täglich für ein erfolgreiches, glückliches und zufriedenes Leben mache, möchte ich dir aber erstmal sagen, wann ich überhaupt etwas dafür mache.

Nach dem Abi vor einigen Monaten habe ich meine Routinen noch einmal genauer überarbeitet. Ich hatte zwar vorher schon eine Morgen- und Abendroutine, diese war jedoch an mein Schulleben angepasst und beinhaltete bspw. auch Lernsessions am Morgen. Diese benötige ich in dieser Form aktuell nicht mehr. Wer dennoch mehr darüber erfahren möchte, kann mir einfach ein Kommentar unten hinterlassen oder mir persönlich schreiben (über mein Kontaktformular, per Mail oder per DM auf meinen Social Media Kanälen).

Damals, wie auch heute, habe ich täglich 2 Routinen, die fest in meinen Tagesablauf integriert sind. Dazu gehören meine Morgenroutine und meine Abendroutine.

Beide Routinen sind für mich enorm wichtig und haben mir im Rückblick schon viel gebracht.

Meine Morgenroutine führe ich direkt nach dem Aufstehen durch. Meist gehe ich vorher einmal kurz ins Bad, jedoch ist meine Routine prinzipiell die erste Aktivität des Tages. Vorher geht es nicht ans Handy oder an den PC oder Ähnliches. Dadurch kann ich verhindern, dass ich die Routine nach hinten verschiebe und dann womöglich ganz ausfallen lasse. Was nicht da ist, kann nicht stören. Das bedeutet auch, dass ich bereits am Morgen einen Erfolg verzeichnen kann, indem ich direkt etwas für den kommenden Tag und mein positives Mindset getan habe.

Meine Abendroutine führe ich natürlich abends durch. Sobald ich mich bettfertig gemacht habe und aus dem Bad komme, geht es an meine Routine. Somit ist die Routine quasi die letzte Aktivität vor dem Einschlafen. Da ich ja auf dem Boden schlafe, bereite ich auch schon vorher mein „Bett“ vor, damit ich während meiner Abendroutine vollständig runterkommen und müde werden kann. Danach kann ich so direkt ins Bett „fallen“. Das hilft mir später, besser und schneller einzuschlafen und auch weniger Zeit zu vertrödeln, die dann ja wiederum von meiner Schlafzeit abgezogen werden würde.

Welche Bestandteile habe ich in meinen Routinen?Mein Journal

Meine Morgenroutine:
  1. Satzergänzungsübung zum Aufbau des Selbstwertgefühls aus dem Buch „Die 6 Säulen des Selbstwertgefühls“ von Nathaniel Branden – Das Buch und diese Übung sind sehr empfehlenswert! Heute habe ich Woche 11 des „Programms“ am Ende des Buches fertig. Es ist erstaunlich wie viel man bei dieser Übung lernt. Man vervollständigt dort jeden Morgen 4-6 Sätze (Montag bis Freitag), die jede Woche neu sind. Am Wochenende, Samstag und Sonntag, liest man sich das Geschriebene der vergangenen Woche noch einmal durch und vervollständigt den Satz „Wenn irgendetwas von dem, was ich diese Woche geschrieben habe wahr ist, dann wäre es hilfreich, wenn ich…“ mit mindestens 6 Endungen sofort frei aus dem Kopf. Absolute Empfehlung diese Übung!
  2. geführte Meditation für mindestens 10 Minuten – sehr gute Meditationen gibt es auf YouTube (nutze ich immer) oder auf der App „Calm“.
  3. die 8 Sätze aus dem „Die Kunst dein Ding zu machen“ Seminar von Christian Bischoff 3x aufsagen und mit „Ich bin ein Gewinner“ + Gewinnerpose abschließen – das Seminar sollte ein Muss für jeden sein, der sich persönlich weiterentwickeln möchte. Ich habe Anfang September in Dortmund dort so viel gelernt und viele tolle, neue und inspirierende Menschen kennengelernt. Für den Vorverkauf für 2019 kannst du dich hier bereits registrieren. Zu den 8 Sätzen gehören z.B. „Ich bin ein Geschenk für die Welt!“ oder „Ich bin nicht perfekt und das ist gut so!“.
  4. Morning-Journal – schau mal unter der nächsten Überschrift nach.
  5. Sportsession (fast immer mindestens 1 Stunde Zeitaufwand) – Laufen/Jogging, Rennradtour, ausgiebiger Spaziergang an rest days, Yoga und Blackroll-Training oder Fitness/Workout
  6. Frühstück – gesundes und veganes Porridge/Oatmeal mit Obst

-> Aktuell mein perfekter Start in den Tag.

Meine Abendroutine:Routinen - abends mindestens 15 Minuten lesen
  1. Licht dimmen, um mein Gehirn und meine Augen auf das baldige Schlafen vorzubereiten.
  2. geführte Meditation für mindestens 10 Minuten – auch abends nutze ich YouTube, um effektiv zu meditieren.
  3. Wecker stellen (für 7 1/2 bis 8 Stunden Schlaf momentan) und Internet am Handy ausschalten. Laptop/PC und andere elektronische Geräte sind vorher bereits „offline“.
  4. Abend-Journal – schau mal unter der nächsten Überschrift nach.
  5. für mindestens 15 Minuten lesen – aktuell und seit einiger Zeit lese ich keine Romane im üblichen Sinn, sondern ausschließlich Bücher zum Thema Persönlichkeitsentwicklung, Business oder andere Bücher, die mir Wissen vermitteln. Falls du einmal eine Liste mit meinen Top-Büchern möchtest, hinterlasse mir einfach ein Kommentar!
  6. Licht ausschalten und einschlafen.

-> Aktuell meine perfekte Routine, um binnen weniger Minuten einzuschlafen.

Routine – Mein Morgen- und Abend-Journal

Für beide Journals habe ich ein Notizbuch, welches ich immer mit einer Doppelseite für einen Tag fülle. Durch die handschriftliche Notierung der Gedanken wird ein Teil des Gehirns angesprochen, der das Geschriebene noch einmal mehr verinnerlichen lässt.

Morgen-Journal:

Men Morgen-JournalInspiriert ist dieses Journal am Morgen von Claudio A. Roemer, dem ich schon seit längerer Zeit auf Instagram folge. Vor gut 4 Monaten hat er dieses Journal einmal in einem Livestream vorgestellt. Seitdem habe ich es in meine Morgenroutine eingebaut.

  • „mein Zweck der Existenz“ – 1 Satz der beschreibt, warum ich lebe und meinen Sinn des Lebens wiedergibt. Seit DKDDZM in Dortmund schreibe ich hier auch meinen dort entwickelten „Sinn des Lebens“ auf. Somit sind es hier 2 Sätze.
  • „meine 1-Jahresziele“ – jeweils 1 Ziel für die Bereiche: Gesundheit/Körper/Sport/Fitness + Karriere/Beruf/Finanzen + Umfeld/Kontakte/Familie/Freunde + Persönlichkeit(-sentwicklung)/Mindset/Spiritualität, welches ich in einem Jahr erreicht haben möchte.
  • „Was kann ich heute proaktiv dafür tun?“ – d.h., was mache ich heute für jedes einzelne dieser 4 Ziele, um ihnen näher zu kommen (wirkliche Handlungsausführung). Dadurch „zwingt“ man sich, täglich an seinen Zielen zu arbeiten.
  • „3-5 Dinge, für die ich heute dankbar bin“ – ich überlege mir, was ich an diesem Tag machen werde, was ich dafür benötige und folgere daraus, wofür ich an diesem Tag dankbar sein sollte.

Abgesehen von den Dankbarkeitspunkten, wiederholt sich das Geschriebene jeden Tag. Das ist allerdings sehr hilfreich, denn durch diese ständige Wiederholung gehen diese Punkte wirklich in Fleisch und Blut über und du verinnerlichst sie.

Abend-Journal:

Mein Abend-Journal

Dieses Journal stammt noch aus meiner Abiturientenzeit. Damals (wie auch heute noch) war Joe Trenk einer meiner größten Mentoren. Von ihm stammen auch diese Punkte:

  • Erfolge – meine Erfolge des Tages; dazu zählt ALLES, worauf ich an diesem Abend stolz sein kann, getan zu haben (oder eben auch nicht)
  • Optimierungen – die Dinge, die ich im Rückblick auf den vergangenen Tag besser machen kann. Dazu zählt ALLES, womit ich noch nicht zufrieden bin und was ich in Zukunft ändern möchte. Wichtig für die Umsetzung ist, sich dazu auch zu notieren, wie man die Dinge verändern kann/möchte.
  • Erkenntnisse – Was ist mir im Laufe des Tages oder abends bewusst geworden, was habe ich gelernt/realisiert?
  • „Dankbar für …“ – Hier zähle ich alles auf, wofür ich dankbar bin. Dankbarkeit spielt für mich eine wichtige Rolle. Deshalb kommen da gut und gerne auch mal mindestens 20 Punkte und Ideen raus.

Was sagen andere Menschen dazu, die diese Routinen ebenfalls integriert haben? Interview mit Tina

Tina habe ich vor 4 Wochen auf DKDDZM kennengelernt. Wir haben zufällig nebeneinander gesessen. Lustigerweise mussten wir feststellen, dass sie auch aus Berlin kommt, bzw. dort aktuell lebt, ihre Begleitung im gleichen Hostel wohnte und wir alle den gleichen Flixbus zurück nach Hause nehmen werden.

Auf einem Meetup in Berlin nach dem Wochenende in Dortmund haben wir uns nochmal näher unterhalten und sind dann auch auf meine morgendlichen und abendlichen Routinen gekommen. Sie führt diese jetzt schon fast 1 Monat durch. Deshalb habe ich sie mal gebeten, uns ein paar Fragen dazu zu beantworten:

Das Interview:

Ich: Hallo Tina, vor fast 4 Wochen habe ich dir von meiner Morgen- und Abendroutine erzählt. Du hast sie dir damals bei unserem Gespräch notiert, richtig?

Tina: Jap 🙂

Ich: Du hattest damals zufällig genau zu diesem Zeitpunkt nach neuen Inspirationen für deine morgendlichen und abendlichen Aktivitäten gesucht. Welche, die dir vielleicht mehr im Leben bringen und dir helfen. Ich weiß noch, wie schnell du nach deinem Handy gegriffen hast, um dir meine Routinen zu notieren. Was genau hat dich fasziniert bzw. dich überzeugt, dir meine Routinen genauer anzusehen?

Tina: Sie sind leicht umsetzbar und verhelfen mir gleich am Morgen in meine innere Kraft zu treten. Ich mag die Verinnerlichung meines Warums im Leben und meiner Ziele durch das Schreiben. Anstatt am Abend am Handy zu kleben, kann ich durch die Abendroutine den Tag Revue passieren lassen

Ich: Welche Schritte bzw. Bestandteile meiner Routinen hast du übernommen und warum? Hattest du bestimmte Erwartungen an diese Routinen oder hast du es einfach auf dich zukommen lassen?

Tina: Ich schreibe morgens und abends in mein Tagebuch und meditiere jeweils für mind. 5 Minuten. Die Zeit ist mir so wichtig, da ich den Rest des Tages viel im Außen und Reaktionsmodus bin. Beim Meditieren kehre ich nach innen und verbinde mich mit mir selbst. Die positiven Affirmationen lassen mich mit einem großen Grinsen in den Tag starten. Ein kurzes Workout bringt Energie und Elan für den Tag.

Ich hatte keine Erwartungen 🙂

Ich: Fällt es dir schwer, diese Routinen einzuhalten? Hast du sie bereits zu einer Gewohnheit machen können? Findest du es schlimm, wenn du eine Routine mal nicht machst oder siehst du das ganz locker?

Tina: Das morgendliche und abendliche Schreiben ist zur festen Gewohnheit geworden und ich habe es noch nicht ausfallen lassen. Bei den anderen Routinen sehe ich es etwas lockerer. Doch ich versuch am Ball zu bleiben, weil ich weiß ,wie gut es mir tut.

Ich: Führst du diese Routinen jeden Tag aus oder machst du sie zum Beispiel nur unter der Woche?

Tina: Jeden Tag.

Ich: Möchtest du uns vielleicht einen näheren Einblick in deine aktuelle Morgen- und Abendroutine geben? Beschreibe uns doch mal, was du vielleicht auch anders machst, als ich es wahrscheinlich mache.

Tina: Ich glaub sehr ähnlich wie du. Ich ende meine Morgenroutine mit meinem Tanz – ich liebe Tanzen.

Ich: Welche positiven Effekte und welche Besserungen hat es durch die Routinen in deinem Leben gegeben? Und was glaubst du wird es dir in Zukunft noch bringen?

Tina: Ich bin viel mehr in meiner Mitte, habe meine Ziele und Visionen stets vor Augen, weiß, an was ich arbeiten möchte, starte mit Elan in den Tag und hab so richtig Lust aufs Leben.

Ich: Glaubst du, Routinen können Menschen in ihrem Leben helfen? Warum bist du dieser Meinung?

Tina: Ich find’s sie super wichtig! Täglich etwas für dein Wohlbefinden zu tun, ist so gut!

Ich: Würdest du diese Routinen auch anderen Menschen empfehlen oder hast du es bereits getan?

Tina: Oh jaa! Ich hab sie schon vielen erzählt.

Ich: Ganz herzlichen Dank für deine Antworten! Mit Sicherheit wirst du noch lange von diesen Routinen profitieren können!

Besucht sie doch mal auf ihrem Instagram-Account Pinkdragonfruittravels!

 

Ich hoffe, mit diesem Einblick in meine tägliche Routine morgens und abends konnte ich dich etwas inspirieren, auch für dein Leben positive Entscheidungen zu treffen und deine Gewohnheiten zu überdenken!

 

Welche täglichen Routinen hast du in deinem Alltag? Bist du it ihnen zufrieden oder möchtest du etwas ändern? Schreib’s unten in die Kommentare!

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Don’t ask or allow your veterinarian to prescribe steroids for the lengthy-term administration of allergies; this use specifically can cause the development of other,
much more serious health problems. But, as with all treatment, using them accurately is
crucial to success.
It is essential for creating estrogen and androgen intercourse hormones and contributes to the development of so-known as androgenic results,
or masculinization. These adjustments include the manufacturing
of oilier skin, adjustments in physique odor, and the growth of armpit and pubic hair.
If you are regularly taking steroids, these lifestyle adjustments are sometimes not enough.
Medication could also be wanted to cease bone loss or prevent fractures.
Your health care provider will assist you to resolve whether or not you want an osteoporosis medication. The U.S.
Food and Drug Administration approves medications to prevent bone loss and cut back
the chance of fractures related to osteoporosis for individuals who
regularly take steroid medicines and for long intervals of time.
Talk to your health care supplier to seek out
which treatment is suitable for you.
For example, if a dog was hit by a automobile, one of the first
ministrations can be a large dose of steroids given by injection.
In these instances, steroids are indicated to replace
those who the physique is not making, as well as supplementation with a drugs known as Percorten or Florinef to switch the
opposite corticoids. A few rare canine with Addison’s could be maintained on Percorten alone; nevertheless, in occasions
of stress or sickness, they’d require prednisone as well.
The body of a dog with Addison’s doesn’t produce
sufficient steroids and/or mineralocorticoids . As the signs enhance,
the steroids are slowly tapered to the lowest
dose potential. This is to keep the autoimmune disease in verify while avoiding the worst side
effects of steroids.

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Thrush, a yeast an infection of the mucosa of the
mouth, is a standard prevalence in those receiving steroid shots.

A small examine of 26 people with anorexia nervosa discovered that those that took 100 milligrams of DHEA dietary supplements for 6 months
saw a rise in physique mass index and likewise enhancements in temper.

From bodybuilding, health, sleep hacking all the way in which to steroid use.
Though you use authorized steroids, you should keep in mind
that it ought to never be your only path to achieve your objective.
Many steroids options like a healthy diet, active lifestyle, clear habits,
regular health regime, etc. are essential, if you wish
to get pleasure from the benefits of those legal steroids to
the utmost attainable extent. When steroids have brought on your diabetes, you can perceive the identical from certain uncommon signs.
These are to not be confused with the signs that folks with ordinary Type
2 diabetes expertise. Today, the straightforward availability of illegal steroids has made folks search for quick fixes for every thing.
If you suppose you need to take steroids, it is
very essential for you to do your groundwork and examine if they are natural steroids
or not.

The Effect Of Anabolic Steroids On The Brain

Most canines with an autoimmune disease will remain on steroids or other immunosuppressive treatment for all times.
The anti-inflammatory dose of steroids is generally
fairly low, however unwanted effects are still famous.
In conditions corresponding to inflammatory bowel
disease , steroid-responsive meningitis, and intervertebral
disc disease, inflammatory cells dominate, causing redness, swelling,
and ache. Steroids decrease inflammation by lowering white
blood cell release from the bone marrow, among a number of different pathways.
This effect is helpful for addressing IBD and steroid-responsive meningitis.
Topical steroids for each the skin and ears have intensive makes use of and will prove to be a better choice than oral medications, as they trigger fewer side effects.

This is important inside the ear canal, as much less inflammation allows ear medicines to penetrate deeper.

A Lesser Threat Posed By Inhaled And Topical
Corticosteroids

Long-appearing steroid injections could cause extra pronounced side effects than their oral counterparts.
Their use is changing into much less frequent as different strategies of itch management
and extra allergy administration choices turn out to be out there.
Steroids are maybe some of the ubiquitous medicines
in the veterinary world.
It has chopping-edge elements like deer antler velvet extract
and ornithine, which purpose to naturally support high ranges of human growth hormone, or HGH.
Men over 40 face decreasing testosterone levels, which impedes their capacity to maintain energy gains.

The Kidney can get intro stress and thus inflicting an electrolyte imbalance within the body.
This malfunctioning can lead kidney failure, and one would possibly need dialysis to curb this drawback in due course of time.

What Other Adverse Effects Does Steroids Have On Canines?

It also damps down itching, so canine aren’t constantly self-traumatizing.
The most commonly used oral steroids for allergic reactions are
prednisone and Temaril-P. Some veterinarians use longer-appearing injections similar to Vetalog, as
properly.
FALSE. Anabolic steroids could cause zits, but they’re not
liable for the „Cro-Magnon“ look that is typically related to steroid use.
That pattern of facial progress—referred to as acromegaly—is the product of taking
too much human growth hormone , Weinerman says.
When one stats consuming steroids at a young age, often in teens, the impact
of Steroid may be more harmful when compared to being
an grownup. The consumption can result in the closure of the
growth plate that’s answerable for progress of a person evenly during
various phases of rising. Whatever your goal, there are more
healthy, natural alternate options to steroids that can allow you to obtain it.

In isolation, analysis is conflicting on to what
extent DHEA truly boosts testosterone levels, however it’s nonetheless one of
the best over the counter steroid alternatives. For our pure steroid ingredient rankings,
we only considered supplements that had
ingredients with a proven monitor document of boosting hormones or natural steroids linked to features in muscle mass
or athletic efficiency. A pure steroid alternative is class
of complement that may allow you to push past these limitations and
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This may lead to edema, or swelling, particularly of the legs the place gravity promotes pooling of
fluid. This increase of physique fluid may lead to elevated blood stress or congestive heart failure.
One systemic aspect impact of steroid shots
is immune suppression. The anti-inflammatory effect of
those medication overlaps with inhibition of the immune system, making the person extra vulnerable to infection by bacteria, viruses and
yeast.
Glucocorticoids such as cortisol management or affect many
metabolic processes, together with the formation of glucose from amino acids and
fatty acids and the deposition of glycogen in the liver.
Mineralocorticoids similar to aldosterone assist
maintain the steadiness between water and salts within the body, predominantly exerting their effects throughout the
kidney. When the bodybuilders discontinued steroid use their kidney abnormalities improved, with
the exception of one individual with advanced kidney illness
who developed end-stage kidney failure and required dialysis.
Also, one of many bodybuilders started taking steroids again and suffered a relapse
of extreme kidney dysfunction. If a good friend is using medicine, you might need to step away from the friendship for some time.

This can solely happen, nevertheless, if the body can convert the
DHEA in the dietary supplements into androgens or estrogens.
Research into DHEA has elevated in recent times, however many questions stay about its effectiveness and potential antagonistic
effects. Production of DHEA peaks when people are
in their 20s and 30s, and then it declines. This is the main cause that DHEA is considered an necessary chemical in the
growing older process, and a potential goal for
anti-growing older medication.
It is necessary to protect your own psychological health and never put
your self in situations the place medicine are
getting used. Other forms of steroids embody cortisol, estrogen, and progesterone.
Steroid pictures cause the physique to carry on to sodium and lose potassium.

Make positive to work intently along with your veterinarian to make
sure that steroids are the best option, as many drugs at the moment are obtainable to take their place.
A previously home-trained canine might start having accidents in the house.
The one exception is within the case of immune-mediated
hemolytic anemia . Patients with IMHA are prone to blood clot formation, so while
steroids are used for immuno-suppression, very low dose aspirin additionally may be used to stop clot
formation. Steroids have been as soon as a typical and nicely-accepted remedy in circumstances
of shock.

Acne As Steroids‘ Unwanted Side Effects?

Owners love these efficient drugs for the visible pace of their action – but they should
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Zhou Boost Elite assaults this problem directly with a multi-ingredient strategy for naturally boosting testosterone and sustaining muscle mass.
It’s got some basics, too, like zinc and vitamin D, which will help keep testosterone and progress hormone ranges high when you have
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The NCAA does 12 months round testing regardless if the athlete is in season or not.

Repeat offenders may be suspended from competing on the Olympic
degree for life.

Selected groups are notified two days prematurely of being
examined, and 18 players are tested at that time.

People generally misuse anabolic steroids to increase muscle mass and increase athletic efficiency.

Warning Signs Of Steroid Abuse

They can be utilized for a bunch of issues starting from irritation and allergy symptoms to autoimmune disease.
While they’re incredibly useful and numerous medicines, steroids usually are not
without important unwanted effects. It is important to
know why they’re used and the way they can greatest be used.
It can also be important to comprehend the possible unfavorable
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