Habit No. 11 - Wake Up Early to Start Your Day with Peace & Energy !!
You might have decided that you will wake up at 5 or 6 am hundreds of times but you still find it hard to wake up before 9 or 10 am or even after. Don’t feel bad as you are not alone – waking up early is one of the biggest, failed passion projects of us all.
We are here to help you & make waking up much easier and effective. It's also more about waking up at same time every day.
But you get additional benefits if you wake up early. Let's get started.
How this Small Habit Can Change Your Life :
Maximize Energy Levels & Health :
Alright, you don’t need to rise and shine with the sun every morning, but waking up at a decent (early) hour is essential for optimal health. The human body and brain have evolved to follow a circadian rhythm that helps to regulate sleep and wake patterns that are set by our natural environment, specifically the rising and setting of the sun. This natural circadian rhythm also corresponds with the body’s natural cortisol levels: a hormone well known for its role in our metabolism, immune system, stress response and energy levels.
In a balanced state, cortisol levels start to rise 2-3 hours after the onset of sleep and continue to rise into the early morning helping to wake us. Cortisol levels in the body will then peak around 8:30 am or 9:00 am and continue to gradually decline as the day continues. Therefore, following the body’s natural circadian rhythm and cortisol levels is a simple way to maximize energy levels, productivity and overall health.
Develop a Consistent Wake-Up Routine :
Mornings are powerful. There’s a reason some of the most successful people in the world have committed morning routines that they never skip.
It doesn’t have to be getting up at 5 am to make a protein-filled smoothie and going for an hour-long jog. It just means deciding how to best wake your body up to get ready for the day.
The routine could be as small as committing to never hitting the snooze button again. It could incorporate a cup of warm lemon water, or writing down your goals for the day.
Whatever you decide, the key is to keep it consistent. Make your morning routine something you can make into a solid habit that you won’t give up.
Get Benefits of Early Risers :
One of the core habits of successful people is that they get out of bed early. It provides them a sense of confidence to plan things so that they can easily accomplish their daily tasks. They make use of this time by involving in exercise and planning the activities of the entire day.
The more time one can devote to being successful, the more likely success will result. Successful people are regular for rising early, and that habit appears repeatedly among those who do well in life.
While the “Early Riser’s Club” has a huge membership among successful people, a few notable members include Sir Richard Branson of Virgin Group, Disney CEO Robert Iger, former Yahoo! CEO Marissa Mayer & many more.
Nearly 50 percent of the self-made millionaires in Corley’s research got out of bed at least three hours before their workday actually started. Many of them use the free time to tackle personal projects, plan their day, or make time for exercise.
“Getting up at five in the morning to tackle the top three things you want to accomplish in your day allows you to regain control of your life & It gives you a sense of confidence that you, indeed, direct your life.”
Enjoy the Most Productive Time :
The early morning hours are a time for peaceful reflection and ample productivity, where the world is still and asleep, allowing you to focus wholeheartedly on your long-term goals. Anyone who is serious about success in any measure knows that it's important to wake up early.
Even if you're not a morning person, use incremental changes in your daily routine to start waking up earlier and earlier. Begin by setting your alarm clock back by 5 minutes the first week, 5 minutes the next week and so on. Do this until you can wake up at least two hours earlier than you're waking up now.
Empower Your Body & Mind :
While recent studies have suggested that enjoying eight hours sleep each day may actually be counter-productive to your levels of mental agility, it is still important that you develop a consistent cycle of sleep.
This enables you to become an early riser who wakes up at exactly the same time each day, which makes it far easier for you to optimize your time and develop a productive schedule. So while the rest of the world is still snoozing in bed, you can be taking decisive action towards empowering your body and mind for the day ahead.
Try to Join the 5 AM Club :
"The quiet, uninterrupted time allows for creative thinking, usually with reading about successful stories, inspiration or prayer. It is the time to prepare the soul for the barrage of issues and problems that will inevitably be addressed during the day and that requires hard resolve which is best planned for in the morning.
I often give inspiration into difficult problems at this time. With a combination of intellectual and soul nourishment, you can better stick to the plan of success with the early morning sessions that, while seemingly selfish, actually are focused on helping the team, the business and individuals."
How Your Habit Buddy Will Help You Build this Habit ??
Your Personal "Habit Buddy is a Certified Habit Coach" & Learns More Daily to be 1% better every day to help you more effectively. They apply all the "Behaviour Change & Habit Formation Laws" to make it easy for you to build good habits & remove the bad ones.
- It's Easy to Start a Habit but very hard to keep going daily, this is where the "Habit Tracking Board" included in "My Habit Buddy" plays a big role. It's placed on a dominant wall where you can view it several times a day & works as a reminder to perform the Habit & Mark an "X" after you have performed the habit.
- You "STEPLO APP" has the feature to set up alarm & track behaviour about when did you stopped the alarm & wake up or snoozed so that you can make better decisions. Plus there are several other features to make sure you wake up consistently & reduce the time slowly - month by month or week by week.
- Best Methods - Start & Stay Small - Don't Hurry & try to go from Zero to Hero Overnight. (The Biggest Mistake we make while trying to wake up early).
Habit No. 12 : Sufficient & Quality Sleep + Habit No. 10 : Mediation will make waking up early easy for you. Because if you don't sleep on time & get good sleep then it is hard to wake up early at the desired time consistently.
- Every time you perform this habit & update it in your "STEPLO App", you get "STEPLO Coins" that you can redeem for other Premium & Helpful Products/ Services like Headspace, Cult Fit, Books, Body Massages & Therapy, Fit Bit, Sleep Tracking Ring & more that will help to make your habits & life better.
- There is a Weekly Leaderboard which has all your "Habit Partners" like friends, family & others who are member of "My Habit Buddy". Every week's leader gets an exclusive reward to celebrate their effort, boost self-confidence & inspire their partners.
Some Helpful Tips to Wake Up Early :
- If you’re going to bed earlier and getting better quality sleep, it’s not a huge leap to imagine you’ll wake up feeling more rested and refreshed for the day ahead.
Gradually move up your alarm time. Set your alarm 15 minutes earlier for a week, gradually moving the time up to where you want it. To make it easier and avoid waking up tired, try going to bed a bit earlier, too.
Motivate yourself. Getting up early shouldn’t feel like a chore, and you’ll be less inclined to make it happen if it does. Find motivation by using the extra time to do something that makes you happy, like tackling a project earlier so you can finish your workday in time to go out with friends, or enjoying a morning meditation or yoga sesh you never have time for.
Reward yourself. Reminding yourself of the benefits of waking up early might be reward enough, but if not, there’s always self-bribery. Just think: You’ll have time to stop at your fave coffee shop for that decadent coffee-chino something-or-other, or time to double-check your outfit before heading out.
Get out of your bedroom. Lingering in your room after you wake up can make it tempting to go back to sleep, which could make you late or leave you feeling super-groggy. Leaving your bedroom helps you resist that temptation.
Avoid blue light before bed. Blue light is great for perking you up in the daytime, but avoiding it in the 2 to 3 hours before bed can help you wind down for sleep. That means it’s best to switch screens off early.
Allow yourself the occasional lie-in. Take the pressure off on days when you need to stay in bed a little longer, like when you’re sick, have had a late night, or have a killer hangover. It happens.
- Avoid heavy meals and spicy foods late at night. Going to bed overly full or eating spicy foods for dinner can lead to heartburn or indigestion — neither of which are likely to help you get a good night’s sleep.