Sure, here's the translation of the provided text on how to boost your mental state in the morning:

To enhance your mental state after waking up and become more alert and active, you can try the following methods:

1. Adequate Sleep: Ensure you get enough hours of sleep, as adults typically require 7 to 9 hours. Good sleep quality helps you wake up refreshed in the morning.

2. Morning Exercise: Engage in moderate exercise, such as jogging, yoga, or simple stretching, which can stimulate the release of endorphins and increase energy levels.

3. Healthy Breakfast: Have a nutritious breakfast that includes proteins, complex carbohydrates, and healthy fats to provide your body with sustained energy.

4. Light Exposure: Try to expose yourself to natural light, which helps regulate your body clock and improve mental state. If it's still dark outside, use artificial lighting.

5. Shower: Taking a warm or cold shower in the morning can awaken both your body and mind, making you more alert.

6. Mindfulness Meditation: Practicing brief meditation or breathing exercises can help focus attention, reduce stress, and clear your thoughts.

7. Hydration: Stay hydrated to avoid dehydration, which helps to enhance energy levels and cognitive function.

8. Scheduling: Clearly planning out your day's schedule can make you feel more motivated and directed at the start of the day.

9. Avoid Electronics: Refrain from checking your phone or computer as soon as you wake up, as the blue light they emit may disrupt your biological clock and affect your mental state.

10. Music: Listening to uplifting music can quickly improve your mood and mental state.

11. Caffeine: A moderate intake of caffeine (such as a cup of coffee) can help perk you up, but be careful not to overdo it to avoid affecting subsequent sleep.

12. Gratitude Journal: Writing down things you are grateful for can lift your spirits and help you start the new day with a positive attitude.

By using these methods, you can effectively boost your morning mental state and set a solid foundation for the day's work and learning.