Simple Swedish Podcast - #219 - Morgonrutin

Episode Date: April 3, 2024

I det här avsnittet pratar jag om både min egen morgonrutin, och om Andrew Hubermans vetenskapsbaserade morgonrutin. Morgonrutinen är viktig eftersom det sätter tonen för dagen! -------------------- För att stödja podden och få transkript till avsnitten - bli patron för bara 5€ per månad – klicka här! Letar du efter en plats dit du alltid kan gå för att träna din svenska varje dag? Har du svårt att få tillräckligt med tid att PRATA svenska? Vi har löst ditt problem, och det heter The Language Gym! Klicka här för att läsa mer! -------------------- To support the podcast and get transcripts to the weekly episodes – become a patron for only 5€ per month - click here! Are you looking for a place where you can always go to practise your Swedish every day? Having a hard time getting enough time to SPEAK Swedish? We’ve solved your problem, and it's called The Language Gym! Click here to read more! ------------------- Instagram: swedish.linguist YouTube: Swedish Linguist Website: www.swedishlinguist.com Language Lock-in: https://www.languagelockin.com/ ------------------- Ett smakprov (sample) på transkriptet:   Hej där! Välkommen till Simple Swedish Podcast. Och idag ska jag prata om morgonrutin. Och ja, de flesta av oss har en morgonrutin.   Det kanske är att man vaknar, antagligen, av ett alarm.   De flesta av oss har ett alarm som man vaknar av. Och det första man gör är att stänga av alarmet och stiga upp. Att stiga upp ur sängen. Vissa kanske ligger kvar och snoozar.   Alltså att man bara inte stänger av alarmet, utan man bara lägger till några minuter, och så fortsätter man sova. Och sen kanske man äter frukost. Och sen kanske man borstar tänderna.   Och sen går man eller åker till jobbet eller till skolan. Så det är saker som brukar vara inkluderade i en morgonrutin. Och min morgonrutin, den har såklart förändrats genom åren. Just nu så vaknar jag tyvärr oftast av mitt alarm. Jag har en slags intention att jag vill komma till en punkt där jag inte behöver ett alarm, utan jag vaknar av mig själv. Och det är såklart möjligt eftersom jag jobbar för mig själv och jag kan faktiskt gå upp precis när jag vill. Och jag har provat det ganska mycket, och ganska ofta så sätter jag inget alarm. Just nu sätter jag ett alarm, för att jag försöker komma in i lite av en ny morgonrutin där jag stiger upp lite tidigare.   Så mitt mål är väl att stiga upp typ klockan sju. Men om jag stiger upp av mig självt, när jag vaknar naturligt, så kanske jag stiger upp klockan nio. Så det är ganska olika när jag stiger upp. Och det första jag gör är faktiskt att bädda sängen.   Att bädda sängen betyder att man lägger täcket och kuddarna lite snyggt och fint och prydligt, så att sängen ser bra ut. För att jag jobbar i mitt sovrum och därför så är det bra att det ser snyggt och prydligt ut helt enkelt. Sen går jag och gör kaffe.   ....för att läsa hela transkriptet till detta och alla andra avsnitt, klicka här!  

Hello there! Welcome to Simple Swedish Podcast. Today I will talk about the morning routine. It might be that you wake up probably by an alarm. Most of us have an alarm that you wake up from and the first thing you do is to turn off the alarm and get up. To get up from the bed. Some of them may be still there and snoozing. So you just don't turn off the alarm, you just put it on for a few minutes and then I continue to sleep. Then maybe I eat breakfast. Then maybe I brush my teeth. Then I go to work or school.

These are things that are usually included in a morning routine. My morning routine has changed over the years. Right now, I unfortunately often wake up from my alarm. I have a kind of intention that I want to come to a point where I don't need an alarm, but I wake up by myself. And that is of course possible, because I work for myself and I can actually go up just when I want to. And I have tried that quite a lot and quite often so I don't set an alarm. Right now I set an alarm because I'm trying to get into a new morning routine where I get up a bit earlier. My goal is to get up at 7 o'clock. But if I get up by myself when I wake up naturally, I might get up at 9 o'clock.

So it's quite different when I get up. The first thing I do is actually to bed the bed. To bed the bed means that you put the blanket and the pillows a little bit like that, nice and nice and tidy, so that the bed looks good. Because I work in my bedroom and therefore it's good that it looks nice and pretty, simply. Then I go and nuts, and drink coffee. And coffee is like, it's the highlight of the morning. And then I usually write in my journal, in my diary.

So that's the first thing I do, like, I sit down on my little balcony and write some thoughts and such things. And maybe some intentions for the day. It can be a few different things. I have run a newspaper for many years and I think it's a very, very, very good routine to have. It helps a lot with different things. And then, my intention is to meditate a little media, because the worst thing you can do is to check Instagram, the first thing you do in the morning. a moment for my brain, a moment for myself, where it's just calm and quiet and I can be with myself and my thoughts. And then, after that, I either go and train or I start working and training later. Because I like to go to Jiu Jitsu training that starts at 7 o'clock and it's really early.

So then I usually get up at half past six, six about very early. I did that today actually and that's why I'm very tired right now. Because I get up at half past six, so at five thirty. And I don't have a good routine on getting up early yet, but that's an intention I have right now. So what I'm going to do now is that I'm going to go through Dr. Huberman's 10 points for his morning routine. Yes, so some of you might know Dr. Andrew Huberman.

He is a researcher who has a very good podcast. He gives a lot of useful and useful information about a lot of things. For example about an optimal morning routine. I've seen on YouTube that there are videos with people who have tried Dr. Schuberman optimal morning routine that is based on science. So, number one is to wake up early. At 5-6 o'clock, that's when it's a good time to wake up. It's 5 or 6 o'clock. Very early, I would say, but I can think of it as good. Because the days that I actually get up so early and train

right in the morning, I feel damn good those days. I feel damn good those days. The problem is that I have trouble getting enough sleep if I do it many days in a row. So number two, exposure to natural light. And that should be done in the first hour. So when you get up within an hour, you should get exposure to natural light. Because that means that you regulate your own body clock. And it's good for your mood, it's good for your energy. And if it's dark at that time in the morning, like for example in Sweden in the winter, if it's very dark, at 5-6 o'clock,

then you should clearly simulate this with some kind of lamp. So this is what I actually do, because the first thing I do in the morning is to sit on my balcony and do my journal. So if it's bright outside, I get a lot of natural light. And that actually feels very good, I get a lot of natural light. And that feels really good, I must say. But many days it's not dark when I get up. So now it's spring and it gets a little brighter. Number three, drink water. Because the body is often a little dehydrated after sleep,

so it is important that you drink water, because the body should get and give itself water. And that makes the digestion better and it is extra good if you have in some lemon or apple cider vinegar. It is very good for the stomach and the intestine and so on. And yes, that's what I try to do. I try to drink water when I get up. I don't know if that's enough, but I drink water anyway. And I notice that an important part of his own morning routine. And yes, at least ten minutes of meditation. And this then reduces stress and you get better, more mental clarity. If you focus on your breath, you regulate the nervous system and you can be more relaxed. Meditate is a very good thing to do in the morning. I intend to do that, but I will try to improve it. I might do it in one or two minutes. Number five, stretch. Stretching a few minutes every morning reduces tension in the muscles.

It increases blood circulation and he also recommends doing some yoga every morning. So I don't do that, but I can absolutely imagine that it would be very good, so maybe I should start with that. Number six, to train. And that is obviously another important part of Dr. Hubermans morning routine. So it's physical activity, for example jogging, running, doing strength training. So that you get better physical strength, you get more energy. And if you train with high intensity and interval training, then it is very good for the heart, for the condition and the subject matter. The subject matter, the metabolism, simply. The subject matter. I actually don't

train directly, sometimes the first thing I do, and sometimes not the first thing I do, but after a few hours at least. And yes, I think it is, it feels very nice to train in the morning, I think. So I have tried to train in the morning, in the evening, in the afternoon, and what I think is the most nice is to train in the morning, actually. Number seven, a healthy breakfast. So he says that you should eat a breakfast that is rich in protein, rich in. carbohydrates that are not sugar, i.e. fast carbohydrates as we say in Swedish, like sugar, but not that, but slow carbohydrates. We might say more

slow carbohydrates in Swedish instead of complex. What are slow carbohydrates? Well, it's like koldrater på svenska istället för komplexa. Vad är det långsamma koldrater då? Men det är typ stärkelse och sådana saker. Så bra. Det är bra för energinivåerna. Och bra generellt antar jag. Han rekommenderar ägg, avokado och fullkornbröd. Nummer åtta. Vänta, jag ska full cornbread. Number eight. Wait, I'll say if I do that too.

So, yes, I usually eat a pretty small breakfast and then I eat lunch after training. I like to eat a smaller breakfast and then eat a fat lunch after training. That's nice. Number eight, cold exposure. Exposing yourself to cold. For example, a cold shower, a cold pool or a cold bath. A few minutes every morning. And that is good for blood circulation, it's good for reducing inflammation in the body,

it's good for increasing the metabolism and it gives you protection against cold weather. So if you live in Sweden, it might be extra good. So he says that you can start with 15 seconds with a cold shower and then every time you do that, you add another 10 seconds so that you increase the length of the cold shower. And then after a few minutes it's okay to turn on the heat again. This is something I have done for a long time and it actually started in Budapest in winter because they turned off the hot water in the entire building in December for several weeks. So crazy. So we had no heat. Not only hot water, but I think it was.

There was no heat in the entire building for several weeks, in December, so it was super cold. And then I thought, damn, perfect time to start taking cold showers. And then it was really, really cold, of course, because it's winter. But I've continued since then and I like cold showers, especially when it's really cold. You shock your body and it really feels like an experience. Here in Spain it's mostly just hard. It's just uncomfortable. But in the winter in Sweden, it's an experience to take a cold shower. Number nine is to run a newspaper. So, a few minutes, write down thoughts, goals, intentions for the day.

to lower thoughts, goals, intentions for the day. This can improve self-insight, that is, give more self-insight and give more mental clarity. And you also keep track of your goals, your progress and so on. And just as I said, this is something that I have done for a long time and that I can absolutely 100% recommend to everyone. So just have that routine and you will notice that it is damn good. And it doesn't matter, you can write one row and that's better than nothing. So just to start the routine, write one row of whatever every morning and then you can start developing it. So I highly recommend that.

Number 10 is to set and look over daily goals. Because that makes it easier to maintain focus and motivation during the day. Both short- and long-term goals. So write them down and at the end of the day, look over those goals to reflect on your progress and see how you can do things better. So that's what Dr. Huberman says about that. the goal for the day longer, but I have a pretty good to-do list called tiktik.com. It's an app and a website, I think it's great. But yes, I'm writing down goals of course, but not in my journal right now, but I have done a lot and I can definitely agree that it can be good. So that was Dr. Fjuberman's 10 points for a scientifically proven

optimal morning routine. I don't think anyone does all this. And it would be quite... It's very ambitious to do all this. But I think that if you do a lot of this, you can absolutely increase your energy, your focus, get less stress, improve everything. Because the morning is an important time, then you set the tone for the day. So I've always thought that it's important with a good morning routine. It's important with a good evening routine too, so that's something I'm trying to implement now

because I have a pretty bad evening routine and that may be at least as important. But that was it about morning routine. I can take evening routine another time maybe. So thanks for listening and see you next week. Bye bye!