LIFESTYLE: MONDAY MOTIVATION - BECOMING AN EARLY RISER
‘The proper response to life is applause.’ ~William Carlos Williams
Waking early is one of my favorite things in the world. The morning is quiet as the world hasn’t begun stirring, the perfect time for meditation, writing, exercise and some quiet reading. I just LOVE it.
Waking early can give you an hour or three of extra time for focus and creativity. While you could do those things later in the day, most people don’t (with exceptions of course).
Some months I enjoy rising with the sun, other times I’ll get up early on purpose for awhile and enjoy the extra quiet time.
I’ve learned a thing or two about how to change your wake-up time with joy, and today I’ll share the most successful techniques in my many experimentations! I wasn't always a early riser, this took some discipline, change and shift in perspective and attitude.
The Gradual Method
The best method for changing the time you wake up is to do it gradually — 10-15 minutes earlier for 2-4 days, until you feel used to it, and then repeat. If you get up at 8 a.m. normally, don’t suddenly change it to 6 a.m. Try 7:45 a.m. first.
That might seem too slow to most people, and you’re free to disregard this advice. However, in my many experimentations, the most enjoyable and long-lasting change in sleeping schedules have been slow and gradual.
Sudden changes of an hour earlier or more in your waking time are difficult, and not likely to last. If you get up 1-2 hours earlier, on Day 1, then you’ll have a tough time, and not enjoy it. The next day, you’ll have a big sleep deficit, and it’ll be even tougher (assuming you’re able to do it 2 days in a row). Day 3 is even harder. Eventually you either make it through the tough times (it’ll take at least a week of suffering), or you crash and sleep in late and have to start over or you give up.
Sleeping patterns are difficult to change, and so the gradual method works much better. This is true, by the way, of eating habits, exercise habits, clutter habits and more....slow and steady wins the race.
3 Steps to Actually Get Up
So you’ve set your alarm for 10-15 minutes earlier than normal, and maybe got through the first few days, then set it another 10-15 minutes earlier, and soon you’re at 30-45 minutes earlier than usual … but now you have the tendency to hit the snooze alarm and stay in bed (sometimes awake) without getting up. Here’s how to beat that in 3 steps:
Get excited. Somewhat cheesy I know, but it works. The night before, think of one thing you’d like to do in the morning that excites you. It could be something you want to write, or a new yoga routine, or meditation, or something you’d like to read, or a work project that’s got you fired up. In the morning, when you wake up, remember that exciting thing, and that will help motivate you to get up.
Jump out of bed. Yes, jump out of bed. With enthusiasm. Jump up and spread your arms wide as if to say, “Yes! I am alive! Ready to tackle the day with open arms and the gusto of a driven maniac.” Seriously, it works. I say to myself, this is going to be the best day of my life. Cheesy again, but your mind controls your body. Tell it what you want it to do. It will become habit soon enough.
Put your alarm across the room. If it’s right next to you, you’ll hit the snooze button. Guaranteed. So put it on the other side of the room, so you’ll have to get up (or jump up) to turn it off. Then, get into the habit of going straight to the bathroom to pee once you’ve turned it off. Once you’re done peeing, you’re much less likely to go back to bed. At this point, remember your exciting thing. If you didn’t jump out of bed, at least stretch your arms wide and greet the day.
What to Do When You Get Up
First, things not to do with your newfound early-morning time: don’t check email, news, social media, blogs. Don’t waste this new time doing the same thing you always do.
Here are some other things that are better, in my experience:
Drink a glass of water. You’re dehydrated from not drinking any water all night. Drink a full glass of water if you can. It’ll make you feel more awake.
Meditate. Even just for 3 minutes. It’s such a great way to start your day — doing nothing, just sitting, and practicing mindful focus.
Write. Or do some other kind of creating.
Exercise. Go for a walk or a run, or do a home workout (hello Ballet Beautiful!). Even just 10 minutes.
Enjoy a cup of coffee or tea. Either one of these makes the morning better.
You can’t just wake up earlier and not sleep earlier. You’ll eventually crash. So here are some tips for getting to sleep earlier:
Set a bedtime of 7-8.5 hours before you want to wake up. So if you’re waking up at 6 a.m., go to bed between 9:30-11 p.m. Where you are in that time frame depends on how much sleep you need. Most people need about 7.5-8 hours of sleep, though there are lots of variations. I tend to get about 7.5-8, and 9 is ideal for me but doesn't happen all the time!
Create a bedtime ritual. I like make my smoothie the night before if I'm having that for breakfast and clean up a little (it’s nice to wake up to a clean house), then floss & brush my teeth. Then I (we) read, pillow talk, what a season of a series (we don't own a TV and don't watch many serious but Game of Thrones, and now it is Vikings - honestly the best, best, best show ever. If you haven't seen it, start. It's Canadian made, and is brilliant). Sorry for the side note. Ultimately the best sleep for me involves tea, magnesium, cuddles, connections, no phones and books....
Exercise helps a lot earlier in the day. It gets your body nice and tired, so you’ll sleep better. Don’t exercise an hour or less before bed, or you’ll be pumped up.
Try this method if you have trouble sleeping: close your eyes and get comfortable, then think of the first thing you did that morning — the very first thing, like turning off your alarm. Then think of the next thing, and so on, replaying your morning in as much detail as possible. I never get to mid-morning.
Here are some of the most common problems in my experience!
Super tired in the morning: If you wake early and just can’t seem to function, that’s fairly normal. My solution is water, move around a lot, and drink a bit of coffee or matcha (powdered greeen tea).If you are uber tired it's okay to take a nap in the afternoon, if your body warrants it. Also, it might be a sign that you’re moving too quickly — make sure you’re waking just a little earlier, and stay at one time for a few days until you feel adjusted before setting the alarm a little earlier.
Missing out on partner time: If you are used to spending the evening with your love, and going to bed early means you’re missing out on that time, you have a few options. One is to see if your spouse is willing to try getting up early with you, perhaps to meditate or exercise together, or just to have coffee together. That can be really nice. Another is to cut out that together time in the late evening, but find time during the day (if possible), or at least in the early evening and weekends. Finally, you could decide that the together time is too important, and not get up earlier — or compromise and keep most of the evening together time, but wake just 30 minutes earlier.
You’re not a morning person: Some people think this but just haven’t given it a try — or they’ve gotten up an hour or two earlier all at once, and hated being so tired. This is why the gradual method is so important — it’s not that you’re not a morning person, it’s just that you tried to change too quickly and are suffering.
But finally, it’s true that some people just are better focusing late at night (I have some friends like this) and morning isn’t their thing — and that’s perfectly alright. There’s no need to conform to what others do. I just shared this to show what works for me.
If you wanting to wake up early, give these a try! You can change your habits, it just takes time, love and a little discipline.