{"id":18564,"date":"2021-06-02T07:07:05","date_gmt":"2021-06-02T07:07:05","guid":{"rendered":"https:\/\/www.wholecelium.com\/?p=18470"},"modified":"2023-05-11T09:27:55","modified_gmt":"2023-05-11T07:27:55","slug":"ako-zdokonalit-svoju-rannu-rutinu","status":"publish","type":"post","link":"https:\/\/www.wholecelium.com\/sk\/blog\/how-to-perfect-your-morning-routine\/","title":{"rendered":"Ako zdokonali\u0165 rann\u00fa rutinu"},"content":{"rendered":"

<\/p>\n\n\n\n

Ako<\/em> sa zobud\u00edte, nie je skuto\u010dn\u00fdm probl\u00e9mom. Ide o to. \u010do rob\u00edte<\/em> ke\u010f sa v\u00e1m otvoria o\u010di, na \u010dom z\u00e1le\u017e\u00ed. Z\u00e1le\u017e\u00ed na tom, ako ste si t\u00fato chv\u00ed\u013eu napl\u00e1novali noc predt\u00fdm. Je to tie\u017e<\/em> ak\u00e9 s\u00fa va\u0161e z\u00e1mery. \u010ci u\u017e ste no\u010dn\u00fd vt\u00e1k alebo rann\u00e9 vt\u00e1\u010da, v\u017edy existuje sp\u00f4sob, ako priv\u00edta\u0165 de\u0148 \u010do najlep\u0161ie. Hoci takzvan\u00e9 rann\u00e9 vt\u00e1\u010dat\u00e1 to m\u00f4\u017eu ma\u0165 o nie\u010do jednoduch\u0161ie, akon\u00e1hle sa za\u010dnete s\u00fastredi\u0165 na to, \u010do vy <\/em>je potrebn\u00e9 za\u010da\u0165 de\u0148 spr\u00e1vnou nohou, nemus\u00ed by\u0165 rann\u00e9 vst\u00e1vanie sk\u00fa\u0161kou. <\/p>\n\n\n

\"\"<\/a><\/figure>\n\n\n

Sl\u00e1vne pr\u00edklady<\/em><\/h2>\n\n\n\n

Ke\u010f sa hovor\u00ed o \"dokonalej\" rannej rutine, spom\u00edna sa mnoho zn\u00e1mych mien. Samozrejme, nie je potrebn\u00e9 sa pozera\u0165 na \u013eud\u00ed, ktor\u00ed s\u00fa \u0161pi\u010dkou vo svojom odbore. M\u00f4\u017ee to by\u0165 Barack Obama, ktor\u00fd si r\u00e1no rob\u00ed posil\u0148ovacie a kardio cvi\u010denia a potom ra\u0148ajkuje so svojimi dc\u00e9rami, alebo redaktorka Vogue Anna Wintour, ktor\u00e1 za\u010d\u00edna svoj de\u0148 o 5:45 tenisov\u00fdm z\u00e1pasom. M\u00f4\u017ee to by\u0165 rann\u00e1 mantra, ako napr\u00edklad mantra Benjamina Franklina \"\u010co dobr\u00e9 urob\u00edm v tento de\u0148? <\/em>alebo Steve Jobs' \"Keby bol dne\u0161n\u00fd de\u0148 moj\u00edm posledn\u00fdm d\u0148om na zemi, \u010do by som urobil inak? <\/em>Jane Austenov\u00e1 vst\u00e1vala a hne\u010f hrala na klav\u00edri, zatia\u013e \u010do Picasso najrad\u0161ej driemal od tretej hodiny r\u00e1no do poludnia. <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Ak sa v\u00e1m to v\u0161etko zd\u00e1 ako protichodn\u00e9 inform\u00e1cie, m\u00e1 to svoj d\u00f4vod... Preto\u017ee ka\u017ed\u00fd je in\u00fd, hlup\u00e1\u010dik! Samozrejme, tieto tipy s\u00fa skvel\u00e9 - a ur\u010dite sa oplat\u00ed ma\u0165 na pam\u00e4ti mantinely. Ale niektor\u00ed \u013eudia jednoducho nie s\u00fa \"5:45-tenis<\/em> alebo \"zosta\u0165 hore a\u017e do 3 hod\u00edn r\u00e1no<\/em> \u013eudia. A to je v poriadku! Ide o to, aby ste si na\u0161li rann\u00fa rutinu, ktor\u00e1 v\u00e1m bude vyhovova\u0165. vy.<\/em> Na\u0161\u0165astie teraz m\u00f4\u017eete, v\u010faka na\u0161im najlep\u0161\u00edm tipom, ako zdokonali\u0165 svoju rann\u00fa rutinu!<\/p>\n\n\n\n

Nau\u010dte sa milova\u0165 zoznamy<\/em><\/h2>\n\n\n\n

Zoznamy \u00faloh? Mo\u017eno nie s\u00fa o\u010daruj\u00face ani sexy, ale \u010dasto s\u00fa naj\u00fa\u010dinnej\u0161ie tie najjednoduch\u0161ie met\u00f3dy. Nap\u00ed\u0161te si zoznam v\u0161etk\u00e9ho, \u010do chcete po\u010das d\u0148a dosiahnu\u0165. Mnoh\u00ed \u013eudia pova\u017euj\u00fa za prospe\u0161n\u00e9 nap\u00edsa\u0165 si zoznam v noci pred<\/em>. To znamen\u00e1, \u017ee ke\u010f sa prebud\u00edte, va\u0161e ciele s\u00fa u\u017e stanoven\u00e9. (a nebudete pol noci prem\u00fd\u0161\u013ea\u0165, \u010do m\u00e1te zajtra robi\u0165!)<\/em> Ob\u013e\u00faben\u00fdm sp\u00f4sobom objedn\u00e1vania zoznamu je met\u00f3da \"\u017eabka\". Teraz s nami vydr\u017ete, je to skuto\u010dn\u00e1 vec! Je zalo\u017een\u00e1 na cit\u00e1te kultov\u00e9ho americk\u00e9ho spisovate\u013ea Marka Twaina:<\/p>\n\n\n\n

\"Zjedzte hne\u010f r\u00e1no \u017eiv\u00fa \u017eabu a po zvy\u0161ok d\u0148a sa v\u00e1m ni\u010d hor\u0161ie nestane.\"<\/em><\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Mnoh\u00ed \u013eudia si to vysvet\u013euj\u00fa takto, (vr\u00e1tane autora pr\u00edru\u010dky o riaden\u00ed \u010dasuZjedz t\u00fa \u017eabu'<\/a>, Brian Tracey)<\/em> je, \u017ee naj\u0165a\u017e\u0161iu \u00falohu d\u0148a mus\u00edte zvl\u00e1dnu\u0165 ako prv\u00fa. A voila! <\/em>Potom sa v\u0161etko zd\u00e1 by\u0165 jednoduch\u00e9. Ka\u017ed\u00fd ve\u010der si na papier nap\u00ed\u0161te svoju \"\u017eabku\" na \u010fal\u0161\u00ed de\u0148. <\/p>\n\n\n\n

Nastavte si svoje z\u00e1mery<\/em><\/h2>\n\n\n\n

Rovnako ako ke\u010f sa pripravujete na psychedelick\u00fd v\u00fdlet<\/a>, k\u013e\u00fa\u010dov\u00e9 je stanovi\u0165 si svoj z\u00e1mer. Ve\u010f \u010do je \u017eivot, ak nie v\u00fdlet? Pre rann\u00fa rutinu s\u00fa v\u0161ak tieto ciele v\u0161eobecnej\u0161ie. Pre\u010do<\/em> c\u00edtite potrebu zmeni\u0165 rann\u00fa rutinu? Chcete by\u0165 zdrav\u0161\u00ed? \u0160\u0165astnej\u0161\u00ed? By\u0165 produkt\u00edvnej\u0161\u00ed? Ke\u010f si to ujasn\u00edte, m\u00f4\u017eete za\u010da\u0165 pl\u00e1nova\u0165 svoju dokonal\u00fa rutinu.<\/p>\n\n\n\n

Ak je va\u0161\u00edm z\u00e1merom zdravie<\/strong>, m\u00f4\u017eete si napl\u00e1nova\u0165, \u017ee budete vst\u00e1va\u0165 ka\u017ed\u00fd de\u0148 v rovnakom \u010dase, pi\u0165 citr\u00f3nov\u00fa vodu, trochu si zacvi\u010di\u0165 a da\u0165 si dobr\u00e9 ra\u0148ajky.<\/p>\n\n\n\n

Ak chcete by\u0165 \u0161\u0165astnej\u0161\u00ed<\/strong>, m\u00f4\u017eete za\u010da\u0165 de\u0148 objat\u00edm svojich bl\u00edzkych, aby ste sa uvo\u013enili oxytoc\u00edn<\/a>alebo nahlas povedzte, za \u010do ste v\u010fa\u010dn\u00ed - alebo<\/em> zap\u00ed\u0161te si ho do denn\u00edka. Nem\u00f4\u017eete sa pom\u00fdli\u0165 ani s tou starou ob\u013e\u00fabenou medit\u00e1ciou! Tieto veci v\u00e1m pom\u00f4\u017eu uzemni\u0165 sa a stara\u0165 sa o svoju emocion\u00e1lnu pohodu. <\/p>\n\n\n\n

Ak sa sna\u017e\u00edte by\u0165 viac produkt\u00edvne<\/strong>? Nastavte si bud\u00edk na \u010das, kedy sa v\u00e1m zd\u00e1 prirodzen\u00e9 vst\u00e1va\u0165 - potom NED\u00ddCHAJTE - v skuto\u010dnosti sa potom c\u00edtite menej odpo\u010dinut\u00ed. Pripravte si u\u017e oble\u010denie a ra\u0148ajky, elimin\u00e1cia v\u00fdberu znamen\u00e1 menej straten\u00e9ho \u010dasu. Potom sa venujte zoznamu \u00faloh.<\/p>\n\n\n\n

Mo\u017enosti s\u00fa nekone\u010dn\u00e9, preto\u017ee z\u00e1mery \u010dloveka m\u00f4\u017eu by\u0165 tie\u017e. Mo\u017eno je va\u0161\u00edm z\u00e1merom vidie\u0165 \u010do najviac psov pred pr\u00e1cou ? ?. Potom presmerujte svoju cestu do pr\u00e1ce cez ps\u00ed park, kamar\u00e1t! Odpovede sa stan\u00fa jasn\u00fdmi, ak najprv identifikujete \u010do<\/em> skuto\u010dne chcete...<\/em><\/p>\n\n\n\n

Chovajte sa ako rastlina\u00a0<\/em><\/h2>\n\n\n\n

Nie, naozaj! Nie sme tak\u00ed odli\u0161n\u00ed od na\u0161ich zelen\u00fdch listnat\u00fdch priate\u013eov...<\/p>\n\n\n\n

Voda:<\/strong> Ako ka\u017ed\u00e1 rastlina (mo\u017eno okrem kaktusu)<\/em> mus\u00edme sa \u010do najviac hydratova\u0165, najm\u00e4 r\u00e1no, preto\u017ee ste pr\u00e1ve str\u00e1vili 6 a\u017e 8 hod\u00edn bez vody. Zvy\u010dajne prv\u00e1 vec, po ktorej r\u00e1no siahneme, je siln\u00e1 k\u00e1va. Ak nechcete, nemus\u00edte ukon\u010di\u0165 svoju l\u00e1sku ku kofe\u00ednu, ale ak sa uist\u00edte, \u017ee ste najprv vypili poh\u00e1r alebo dva vody, bude to ma\u0165 ve\u013ek\u00fd v\u00fdznam. Pitie vody zvy\u0161uje bdelos\u0165, hladinu energie a \u010dinnos\u0165 mozgu. V\u00e1\u0161 mozog je predsa 73% voda, tak mu pom\u00f4\u017ete!<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Slne\u010dn\u00e9 svetlo<\/strong>: Rovnako ako rastliny, aj \u013eudia potrebuj\u00fa slnko, aby sa c\u00edtili dobre. D\u00e1vno pred hodinami a bud\u00edkmi n\u00e1m slne\u010dn\u00e9 l\u00fa\u010de oznamovali, \u017ee je \u010das vst\u00e1va\u0165 a lovi\u0165 \u0161ab\u013eozub\u00e9 tigre. (alebo nie\u010do podobn\u00e9). <\/em> Je teda samozrejm\u00e9, \u017ee ke\u010f vstanete a nech\u00e1te slnko, aby pobozkalo va\u0161u poko\u017eku, priprav\u00edte sa na cel\u00fd de\u0148. Pre niektor\u00fdch \u013eud\u00ed na menej slne\u010dn\u00fdch pologuliach to nie je v\u017edy mo\u017en\u00e9 - ale lampa denn\u00e9ho svetla<\/a> m\u00f4\u017ee zachr\u00e1ni\u0165 situ\u00e1ciu a zabr\u00e1ni\u0165 v\u00e1\u0161mu v\u00e4dnutiu!<\/p>\n\n\n\n

D\u00fdchanie:<\/strong> \u00c1no! Rastliny tie\u017e d\u00fdchaj\u00fa. Svojimi listami prij\u00edmaj\u00fa oxid uhli\u010dit\u00fd a uvo\u013e\u0148uj\u00fa lahodn\u00fd kysl\u00edk. (mo\u017eno si pam\u00e4t\u00e1te, ako ste sa v \u0161kole u\u010dili o fotosynt\u00e9ze...) <\/em>My, \u013eudia, rob\u00edme prav\u00fd opak, vdychujeme kysl\u00edk a vydychujeme oxid uhli\u010dit\u00fd, a to vo vz\u0165ahu s na\u0161imi izbov\u00fdmi rastlinami typu ty po\u0161kriabe\u0161 m\u00f4j chrb\u00e1t a ja po\u0161kriabem tvoj. Vedci v\u0161ak zistili, \u017ee ke\u010f sa r\u00e1no zobud\u00edme, sme v skuto\u010dnosti trochu n\u00edzka<\/em> na kysl\u00edku. Sta\u010d\u00ed, ke\u010f sa po prebuden\u00ed zhlboka nad\u00fdchnete, a budete okysli\u010den\u00ed a svie\u017ei na za\u010diatok d\u0148a!<\/p>\n\n\n\n

Rann\u00e1 mikrod\u00e1vka\u00a0<\/em><\/h2>\n\n\n\n

\u010coraz viac \u013eud\u00ed zara\u010fuje mikrod\u00e1vkovanie do svojej rannej rutiny. Mikrod\u00e1vkovanie je, ke\u010f si vezmete subpercep\u010dn\u00fa d\u00e1vku psychedelika, ako s\u00fa magick\u00e9 huby alebo h\u013euzovky. To znamen\u00e1, \u017ee nec\u00edtite \"tripov\u00e9\" \u00fa\u010dinky l\u00e1tky, ale m\u00e1te zv\u00fd\u0161en\u00fa bdelos\u0165, kreativitu a pozit\u00edvnu n\u00e1ladu. V\u0161etko je jasnej\u0161ie a menej stresuj\u00face, dokonca aj va\u0161a rann\u00e1 cesta do pr\u00e1ce! Z podnikatelia<\/a>, rodi\u010dom, ktor\u00ed zost\u00e1vaj\u00fa v dom\u00e1cnosti, sa t\u00e1to met\u00f3da - kedysi len pre \"zasv\u00e4ten\u00fa\" men\u0161inu - st\u00e1va hlavn\u00fdm pr\u00fadom. \u010ci u\u017e pod\u00e1vate mikrod\u00e1vku ka\u017ed\u00fd druh\u00fd de\u0148, alebo Fadimanovou met\u00f3dou ka\u017ed\u00e9 3 dni, mikrod\u00e1vka je skuto\u010dne <\/em>nie\u010do, kv\u00f4li \u010domu treba vsta\u0165. Pozrite si n\u00e1\u0161 manu\u00e1l na mikrod\u00e1vkovanie<\/a> tu! <\/p>\n\n\n\n

Va\u0161a rutina sa za\u010d\u00edna noc predt\u00fdm<\/em><\/h2>\n\n\n\n

Bolo to v noci pred pondelkom, <\/em><\/p>\n\n\n\n

A v celom dome,<\/em><\/p>\n\n\n\n

\u013dudia si p\u00edsali zoznamy \u00faloh, balili si kufre, rozkladali si oble\u010denie na \u010fal\u0161\u00ed de\u0148 a...<\/em><\/p>\n\n\n\n

Mo\u017eno to nie je a\u017e tak\u00e9 chyt\u013eav\u00e9, ale nie je tajomstvom, \u017ee najprodukt\u00edvnej\u0161\u00ed \u013eudia za\u010d\u00ednaj\u00fa svoju rann\u00fa rutinu ve\u010der predt\u00fdm. <\/em>\u010ci u\u017e ide o nap\u00edsanie zoznamu \u00faloh na zajtraj\u0161\u00ed de\u0148, cvi\u010denie jogy pred span\u00edm alebo vypnutie zariaden\u00ed hodinu pred span\u00edm, zist\u00edte, \u017ee to m\u00e1 naozaj v\u00fdznam. Nec\u00edtite sa na to, aby ste si zajtra r\u00e1no i\u0161li zabeha\u0165? Ke\u010f sa zobud\u00edte a n\u00e1jdete pri posteli u\u017e polo\u017een\u00e9 be\u017eeck\u00e9 oble\u010denie, povzbud\u00ed v\u00e1s to k vytrvalosti. M\u00e1te u\u017e dos\u0165 toho, \u017ee sa pon\u00e1h\u013eate, me\u0161k\u00e1te a strk\u00e1te si do tv\u00e1re toasty? Urobte si ve\u010der ovsen\u00e9 vlo\u010dky na noc alebo smoothie. pred<\/em>. Ako v\u00e1m va\u0161e bud\u00face ja po\u010fakuje!<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Ak\u00e1 je va\u0161a rann\u00e1 rutina? Pode\u013ete sa o svoje tipy v koment\u00e1roch ni\u017e\u0161ie!<\/strong><\/em><\/p>","protected":false},"excerpt":{"rendered":"

Ste rann\u00fd \u010dlovek? Vst\u00e1vate, ke\u010f v\u00e1s prv\u00e9 slne\u010dn\u00e9 l\u00fa\u010de po\u0161teklia na tv\u00e1ri a vt\u00e1ky za\u010dn\u00fa spieva\u0165? Alebo ke\u010f v\u00e1m za\u010dne p\u00edpa\u0165 bud\u00edk, zavr\u010d\u00edte a prehod\u00edte si cez hlavu prikr\u00fdvku?<\/p>","protected":false},"author":4,"featured_media":18577,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"topics":[],"class_list":["post-18564","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-howtos"],"_links":{"self":[{"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/posts\/18564","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/comments?post=18564"}],"version-history":[{"count":1,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/posts\/18564\/revisions"}],"predecessor-version":[{"id":123654,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/posts\/18564\/revisions\/123654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/media\/18577"}],"wp:attachment":[{"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/media?parent=18564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/categories?post=18564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/tags?post=18564"},{"taxonomy":"topics","embeddable":true,"href":"https:\/\/www.wholecelium.com\/sk\/wp-json\/wp\/v2\/topics?post=18564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}