What is your morning wake up routine
Estimated reading time: 10 minutes, 11s. But it's pretty skimmable.
Since starting a productivity year about ten months ago, I've slowly given up my habits and routines to solidify a ritual of waking up at 5:30 a.m. every weekday. And let me say, even though I've woken up at 5:30 a.m. for the past two months, getting there was far from easy.
But I've got a ton on the way.
The ten methods below worked better than anything to help me set up a morning wake-up ritual., I picked up some of these strategies through research, but came across most of them through sheer trial and error and have a number of Ideas thrown on the wall to see what got stuck. Your mileage may vary, but personally, I believe most, if not all of the items on this list will also help you solidify a morning wake-up ritual as well. TOI Toi Toi!
Find your "purple pill"
Every morning, right after my alarm clock wakes me at 5:30 am, I take two purple creatine (workout) pills that help me work out longer., But here's the thing: the bottle for the pills clearly states to take them just 30 minutes before a workout and as soon as I swallow the pills they become a ticking time bomb that forces me to be in the gym for 6 hours. It does the trick every morning.
Even if you don't have a morning exercise ritual, you likely have a similar "purple pill" that will get you out of bed every morning. Here are a few examples:
- Buy a time-based coffee maker that will automatically brew a fresh pot of coffee for you when you want to wake up
- Drink a huge glass of water right before bed., You have no choice but to get out of bed in the morning to use the bathroom!
- Don't check your email after 6 p.m. If you're anything like me, you're practically jumping out of bed to see if you've received anything new and exciting
Your mind is a stubborn animal, so often you have to bring it to submission. Finding your "purple pill" is one of my favorite ways to convince my mind to get out of bed every morning.
When I interviewed Charles Duhigg, the author of The Power of Habit, he talked about the importance of rewarding yourself when you take on a new habit. He used the example to train more. “Even if you think you want to start exercising, your brain is essentially thinking that you are a liar and that you don't really like exercise. So what you need to do is train your brain to know that exercise is linked to something you know you enjoy, like a piece of chocolate, a nice long shower, or 15 minutes on Facebook. It doesn't matter what the reward is. What matters is that it is really rewarding and that you allow yourself to enjoy that reward. "
Every time you wake up early, reward yourself with something that really rewards you. My reward for waking up early is having a coffee., It's really rewarding for me, which has helped me a lot in consolidating my morning wake-up ritual.
Just take it upon yourself
The harder you are on yourself when you incorporate a new habit into your life, the less likely that new habit will actually stick.
For example, think about how many people make a habit of waking up early. They may not have a decent nightly ritual, so they watch TV late at night and wake up tired the next day. Because they haven't got enough sleep, they drag their feet all day, are much less productive and happy, and are essentially worse off because they woke up early.
It is worth repeating: the more difficult you are on yourself when you incorporate a new habit into your life, the less likely it is that that new habit will actually stay. As another example, don't be hard on yourself if you hit the "snooze" button 10 times in the morning; instead, think about what would you jump out of bed in the morning, or wonder why you are tired in the first place.,
Create a solid nighttime ritual
I think when people ritualize waking up early, they tend to focus too much on getting up early instead of going to bed early. But the two are inseparable - like two sides of the same coin. If you don't manage to create a solid nightly ritual to get to bed earlier, you'll hate yourself the next day for waking up early. If you are average, your body needs a solid eight hours of sleep each night, and if you get less than that, you will be discouraged from accepting the ritual, drop your mind before going to bed
What to include in your nightly ritual is obviously up to you, but here's what worked well for me:
- 8pm: Put my smartphone and tablet on airplane mode and put my computer to sleep
- 8 p.m .: shower or bath
- 8:30 p.m .: Meditate
- 9pm: Diary three things I'm grateful for and one positive experience I had during the day
- 9: 15-9: 30pm: Read in bed, then go to sleep
All of these routines help me calm my mind and give me a cue that I should go to bed soon.,
Switch off your devices after a certain period of time
One of the habits I recently adopted that has helped me wake up early is to put my smartphone and other devices on airplane mode from 8 p.m. to 8 a.m. (1.5 hours before bed and 2.5 hours after waking up). Airplane mode turns off all radios on your devices (WiFi, cellular and bluetooth included), which prevents emails, texts, tweets, Facebook messages and other updates from coming in.,
This ritual takes a week or two to blend into your life (if you choose to incorporate it) but once you do its benefits are incredible., Nd social media
I could go on, but I think you'll get the point., If you turn off your devices after a certain amount of time, you will sleep better and become much calmer and more mindful before you go to bed and after you wake up.
Reduce your exposure to blue light 2-3 hours before bed
Exposure to blue light is detrimental to your sleep. That might sound a little strange, but it's true.
Blue light has been shown to inhibit the production of melatonin, a happy chemical in your body that helps you sleep., In fact, one study found that participants who weren't exposed to blue light before bed (they wore blue blocking sunglasses- $ 10 on Amazon) , Slept 50% better and were 40% happier after waking up! 2
Most of the blue light you see before bed, like your smartphone or tablet, comes from your electronics. The solution? Wear blue-blocking sunglasses, stop using your smartphone / tablet 2-3 hours before bed, and limit exposure to energy-efficient pre-bed lighting, which also gives off a lot of light on the blue end of the spectrum., 3
Quit consuming caffeine 4-6 hours before bed
According to FDA, "Drink caffeine more frequently, it usually peaks in your blood within an hour and stays there for four to six hours" .4 In other words, if you consume caffeine less than four to six hours before bed, it flows Caffeine is literally running through your veins while you are trying to fall asleep.
My rule to make sure caffeine doesn't interfere with my nighttime and wake up rituals: stop consuming caffeine six hours before bed.,
Ease into the ritual
It is almost impossible to make big changes in your life overnight, and I think this rule is especially true when waking up early.
The slower you wake up early, the more successful you will be with the ritual. For example, instead of waking up an hour earlier than yesterday, waking up just a minute earlier than yesterday. By loosening up in the ritual you will create a number of small gains for yourself along the way (which helps with habit building) you won't get discouraged, and best of all, you'll practically jump to the chance of waking up earlier the next day if you get involved in the ritual slowly enough.
Waking up earlier shouldn't be an overnight change. Especially if the ritual is something that you can practice for years - if not decades - it makes sense to slowly incorporate it into your life.
Anticipate obstacles in advance
When I interviewed Charles Duhigg, one of the things he talked about was the importance of anticipating where your mishaps will occur as you form new habits. For example, if you are going on a business trip in three weeks' time, it is easy to anticipate and plan ahead, but it is much more difficult to figure out how you will wake up early after you start the trip.
When you ritualize waking up early, make sure you keep an eye out for obstacles or obligations on the horizon that might get in the way of your ritual., Chances are there are times when you don't even want to wake up early - like on vacation - but planning how to deal with obstacles ahead of time is another great way to consolidate your morning wake-up routine.
Be honest with yourself in the process
I think one of the biggest mistakes people make when trying to incorporate a new habit or routine into their life is not being honest with themselves.,
I admit that sometimes it is necessary to play pranks on our brains in order to achieve more (like finding your "purple pill"), but when you incorporate a new habit into your life I think it's important that you are honest with yourself about why you succeed and why you fail.
For example, there's probably a very good reason why you click "Snooze" six times each morning when you're too tired or trying to move your alarm back too quickly, or when you're constantly having trouble getting in at a decent time Going to bed chances are you have limitations that will keep you from going to bed on time. Is Jimmy Fallon's show just too fun not to watch? Do your kids keep you up late at night?
If you are honest with yourself about what is preventing you from going to bed and waking up early, not only can you see what improvements you need to make to wake up early, but it will also help you with the other tactics in this article. ,
The items on this list worked for me, but I'm confident this tactic will work wonders for you, too.
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