We all know the temptation to snooze that alarm, roll over and sleep for an extra hour, but getting an early start to the day can set the tone for a more productive – and just generally better – day all round. There’s a reason waking up early is one of the fundamentals of personal development, and you’ll read about how it can improve your life in just about any book you read. Since many of us are trying to get our lives back on track after they were derailed by the pandemic, we’ve compiled a list of ways you can turn off that alarm, start your day, and maximise your mornings – even if you’re as lazy as we are.
First, let’s be clear here – waking up early does not mean you have to be out of bed at 4 am. It simply means giving yourself more time in the mornings than you normally would have. If you have to wake up at 7 to be at work at 08:30, it could just mean adding an extra hour and waking up at 6. This reclaims time that is carved out just for you – because let’s face it, you won’t get that extra hour anywhere else in your day.
There’s no one-size-fits-all model, and how you decide what “early” is, is going to depend on the routine you already have. One thing remains unchanged though, dodging the snooze button and getting up just one hour earlier can add a whole lot more to your day.
So how do we do that when it’s so damn hard?
Adjust your bed time accordingly.
Sleep is so important, and plays a role in how you perform at work and in your relationships. Therefore, one cannot simply lose an hour of sleep and expect things to be fine and well. Not to mention it’ll make it even harder to get up!
You’ll need to move your bed time earlier if you want to wake up earlier. If you usually spend an hour scrolling through social media or watching Netflix before bed, cancel that mind-numbing habit, and get some much-needed rest instead.
You should aim for about 7-8 hours of actual sleep – that doesn’t include the time you spend lying up at your dark bedroom ceiling waiting for sleep to arrive, so tack on an extra 15-30 minutes in your calculation when you figure out what time you should be in bed.
Prep for good sleep
If you’re going to get your brain to cooperate with your new sleeping plan, you need to make sure its primed for sleep at the right time. That means avoiding caffeine for a few hours before your allotted bed time, and engaging in activities that promote sleep, rather than wake you up, for about an hour before your sleep is scheduled. Picking up a good book – or an exceptionally boring one – would be more helpful than reading the aggravating comments of Twitter trolls.
Have a plan for the morning
If you haven’t planned out how you’ll spend your extra hour in the morning, you’ll struggle to find the motivation to follow through when your alarm goes off.
Write out a to-do list – even if it only includes things like “read for 30 minutes” or “stretch for 10 minutes” – so you’ll have an action plan once you wake up. Setting your intention for the day ahead can be a great way to take that first step out of bed and into a productive and relaxing morning.
Whatever it is you want out of your morning – spending more time with your kids, cooking a hearty breakfast before work , fitting in a little extra exercise – if it’s written down you’ve already fought half the battle. It’ll be much easier to honour your commitments once they’re on paper.
Move
Even if your goal is to read in bed for 30 minutes, doing this immediately after waking can be a challenge. How is one supposed to retain information when one’s eyelids are drooping more and more with every word? Blinking for too long can mean your entire extra hour is toast, and perhaps even that you’ll over-sleep and be late for your other commitments.
That’s where movement comes in. Something as simple as walking to the kitchen to make a cup of tea, or going to wash your face, can kick your brain into gear and make it that much easier to focus on your task, even if you don’t want to get out of bed to do it. Even better would be to get in a quick stretch or 10 minute morning yoga routine before beginning anything that requires attention.
You could also try sitting up straight and doing some deep breathing to get the oxygen flowing through your body and give you a little boost!
Find something to be excited about
One of the greatest lessons we’ve learned in 2020 is that, even in tough times, there’s something to smile about. Think of some small thing that excites you every day, and use that energy to get your butt out of bed.
Additionally, you could turn your morning into a block of time in which to practice gratitude. While you’re doing your breathing exercises, or waiting for the kettle to boil – or both! – think of five things you’re grateful for. This will generate a whole bunch of positive feelings that’ll bleed into the rest of your day, and make it at least a little more enjoyable.
Don’t touch your phone
Many of us wake up to a sudden wave of anxiety, as we scroll through all our emails, news headlines and social media notifications first thing in the morning. But this immediate stress sets the tone for the rest of our day, and it can leave us feeling overwhelmed and exasperated.
It’s hard when your alarm clock is also your phone, but do your best not to look at those notifications for about an hour after you wake up. Turn off your alarm, make your morning coffee, and allow yourself to ease into your day before tackling the tidal wave of anxiety that’s bound to hit as soon as you get digitally connected again.
This extra time is supposed to be about you. It’s not about anybody’s opinion on your latest selfie, and it’s certainly not about your boss asking you when your documents will be ready. Refrain from diving into the noisy world on the other side of that screen, and see the difference it makes to your mood for the rest of the day.
Bonus: Embrace the cold
This tip is a bonus because it’s one I’m not yet able to follow through with myself. I’m averse to just about anything cold, but if you’re braver than I am, and you’re committed to turning your mornings into a set-up for maximum positivity and productivity, by all means go ahead and try taking a cold shower.
A 2004 study found that people who regularly immerse themselves in cold water experience much higher energy levels than those who don’t. By cold we mean below 14 degrees celsius. This cold water immersion was found to drastically increase the concentration of noradrenalin and dopamine, neurotransmitters which send messages between the brain and the body.
noradrenalin and dopamine also increase your attention, focus and alertness, and low levels of these hormones has been associated with attention deficit disorders.
Something else that’s frequently claimed by early riser veterans and self-help books is that a cold shower in the morning lifts one’s mood. There have even been suggestions that cold showers should be considered in the treatment of depression.
It’s generally not recommended to stay in the icy flow of water for a long time. 2-5 minutes should do the trick, although keep in mind that it does need to be cold to be effective.
Whether you choose to include that last step or not, these tips should help you get well on your way to turning your mornings from stressed, rushed, pre-work blurs into a calm block of time designated just for you.
In these busy times, it’s difficult to make time to take care of ourselves, and give our bodies and minds the love they need. Let these tips form an action plan that helps you truly maximise your mornings and make the most out of every day – your future self will thank you.
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