It took me four years to research, experiment and excuse, But I finally managed to manage the habit of getting up early in the morning. And it was worth it. I believe that you are reading this article because you also tried to develop this habit (probably more than once), but for some reason they failed.
Fortunately, you no longer need to go through it alone, You have me and my experience.
Surely, the habit of getting up early had a huge impact on my life: it allowed me to devote a few hours a day to myself and the main tasks that are extremely important for me. And if you develop the same habit in yourself, it will affect your life in a similar way.
The experience of several famous people confirms the importance of early recovery:
- Indra Nui ( Indra Nooyi), PepsiCo CEO, stands at 4:30 in the morning;
- Richard Branson, founder and president of the Virgin Group – at 5:45;
- Michelle Obama, former first lady of the United States – at 4:30,
- Tim Cook, Apple CEO at 4:30 (he does not get up, at this time he starts sending letters);
- Howard Schultz, CEO of Starbucks – until 5:00;
- Jack Dorsey, co-founder of Twitter – at 5:30.
Indra Nooyi, Richard Branson, Michelle Obama
Tim Cook, Howard Schultz, Jack Dorsey
Many other incredible people also wake up very early. Before you continue reading, stop for a minute and honestly answer your question:
This is one of the articles that I will save in the bookmarks to return to it when there is time?
If yes, save the bookmark and go over the text, you may find a couple of useful tips for yourself (and save time).
In a year you can regret that not Began today.
And if you want to learn the habit of getting up early, then everything is ready for you.
The so-called club of five in the morning in recent years has been very widely popularized , But getting up early does not mean getting up at five in the morning. I'm not saying that you can not do this, it's just not necessary. At least until you develop a new way of life.
One of the reasons why the consolidation of my habit took four years: I did not associate it with my style of life . Then I was a student, and now I am an entrepreneur.
It is necessary to decide what time to get up based on your current activity, duties and tasks, such as work (study), family (do you have children, spouse / Spouse), social circle, hobbies, travel, etc. Getting up from five to six in the morning is extremely difficult if you worked on a night shift or if you are a student and take off at clubs and parties. And if you fly a lot and often encounter jetlag, it becomes physically unbearable to wake up at the same time each time.
So, to determine the ideal time of ascent, ask yourself:
What is the best time for me to get up at the time, considering my personal and professional life?
Having decided in time, let's move on to strategy. As you know, the early rise does not depend on the alarm clock, but on what:
- Attitude and purpose.
- Evening schedule.
- The quality of sleep.
- The order of recovery and the morning.
Let us examine each item.
1. Attitude and purpose
Mind is more important than a mattress.
We, people, adore instantly to satisfy our desires. And so you will look for any possible excuses to sleep again. In the first few days for sure. Remember the most important thing: you will have to sacrifice much, especially in the first month. And we need to prepare for this. You will give up a few gatherings, run into a shortage of energy, your productivity will decrease. But you need to put yourself in first place. And to do this, you must set goals. They are important for two reasons.
Goals motivate us
Goals push us when you want to surrender and click on the alarm off button. The more emotions you put into the goal, the more effective the lever it will be. Not only for awakening, but for everything else in life.
Goals define our actions
There are goals, and there are systems. Each of the goals implies a set of actions that need to be taken to achieve it. For example:
- Purpose: to lose 10 kilograms by October 1, 2017.
- System: to consume daily less than 2000 calories (without sweets, chips and other rubbish) + exercise physically: cardio twice a week (swimming or running), strength training twice a week and yoga for stretching.
I could paint more, but now it's your turn.
Choose three main goals for next year and plan how to reach each of them.
Having done this, proceed to the definition of the evening schedule.
2. Evening schedule
Many people think that the early ascent begins in the morning, but this is far from the truth. First of all, you need to adjust yourself to success in the evening. And do this in different ways.
Stop using gadgets before bed
Excess of light with a noticeable share of the blue spectrum (displays smartphones, tablets and computers) at bedtime adversely affects sleep quality. Therefore, one or two hours before bed, turn off all the gadgets and focus on yourself.
Prepare for the next day
Instead of solving everything in the morning and spending precious willpower and the ability to take Solutions, think it over in the evening. Solve:
- What are the three priorities for tomorrow?
- What should I wear tomorrow?
- What to eat tomorrow?
Consider the day and imagine the perfect morning
Time flies quickly, and if you do not start paying attention to important things, then miss a lot. So always ask yourself, what happened today? What have you achieved? Why are you grateful? What made you happy? And imagine the perfect morning. One thing this will already affect the desire to wake up and not turn off the alarm clock.
With our employment, it's hard to find time to read, but if you abandon gadgets, it's easy to allocate half an hour a day for Reading books. For the soul or professional growth.
3. Sleep quality
Most of us live life without knowing what affects sleep and how to make it better. That's what you need to remember for maximum sleep improvement.
Give up stimulants
At least six hours before bedtime, do not drink coffee and alcohol, because they interfere with sleep. You can drink green tea and water.
Avoid abundant food
Overeating loads the digestive system and reduces the quality of sleep. Limit snacks like nuts or a glass of milk so you do not wake up from hunger.
Drink a glass of water
Since you need to sleep for 6-8 hours, the body will need a lot of water. Therefore, drink at least a glass of water before going to bed. If you have consumed alcohol, you will need at least two glasses (and one more on waking).
Get along without sports
Sports lessons less than three hours before sleep will worsen it. It is better to practice early, or in general in the morning.
Provide suitable conditions
Buy a good mattress and pillow. Sleep in a dark and quiet room (you can wear a mask to sleep and take melatonin). Pay attention to the temperature in the room, preferably coolness.
Go to bed at the same time
At first it will be difficult to go to bed at the same hour, because the body will adhere to the old Rhythm. And so you need to go to sleep when you feel tired. In a few days you will begin to feel tired by the end of the day, and then it will become easier to fall asleep on time.
I mean that you have to find the ideal time for yourself to retreat to Sleep and the ideal time of ascent when energy and well-being are at their peak.
Our sleep consists of phases of fast and slow sleep. First there is a superficial dream, it is replaced by a deep (slow) sleep, followed by a quick sleep. The full cycle lasts about 90 minutes and is repeated several times a night. That is approximately like this:
1.5 hours -> 3 hours -> 4.5 hours -> 6 hours, etc.
Of course, you are not You can get to the minute in a minute between cycles, but in time you will be able to work out more accurately.
4. The order of recovery and the morning
At the moment we have discussed almost everything that indirectly affects the early awakening. Now decide which of the two strategies you will follow.
You immediately go to bed at exactly the desired hour and adhere to this regime. This is quite possible, but remember that unexpected changes in the regime will greatly affect cheerfulness in the mornings.
It is most effective to change the awakening time gradually, shifting it in the first days by 10 -15 minutes, until you feel that you are used to, and then start to wake up at the right time. If you usually get up at 8:00, do not immediately jump up two hours earlier. First rise at 7:45. Learn a couple of days, then move to 7:30. This will take some time, but the impact on your energy will be minimal. Yes, and psychologically not so unpleasant, will reduce the risk of abandoning everything. But if you often change time zones, then you will have a hard time.
Having chosen one of the methods, do not forget about a few things.
Find a suitable alarm clock
To postpone or not to postpone, that is the question.
All of us
The day should not start with frightening or annoying music. It makes no sense to the whole idea. Find an alarm clock with a leisurely melody, in which you have positive emotions (over time, it may dislike).
Personally, I chose a motivational speech from the video "Rise and Shine."
Note : in the first couple of weeks, keep the alarm clock away from the bed so you need to stand up to turn it off.
You probably have an acquaintance who already wakes up to The right time. Ask him at any price to help you wake up at the appointed time. Let it just send you messages or call 10-15 minutes after your alarm clock, and that's it.
Gameplay on the X-method
Take a large wall calendar that has one The page is printed all year or at least one month. And hang it in a prominent place.
Every day when you get up at the right time, mark with a cross. In a few days, the chain will turn out. Just keep on working, and every day the chain will grow. You will like to look at it, especially when you have several weeks of such a regime behind you. The main thing is not to interrupt the chain.
This method works, and it is pleasant, especially if you stick with it for a while.
Think about what to do after awakening
You need something that will take off your sleepiness. First, drink water. Then walk around, wash and brush your teeth. Refuel the bed. Open the window, let in the light (not the fact that it will be light at five in the morning, but a portion of fresh air will do you good).
WARNING: for another couple of hours do not read mail, news, social networks And blogs – distance yourself from them.
Later on this will be a long time, and the morning belongs to you .
Do what you like
For me it's cooking coffee. I turned it into a ritual. After refilling the bed and washing, I cook coffee and sit down on the balcony, reflect on plans and read the book.
They depend on your goals and systems to be followed to achieve Goals. But the main rule is this: whatever you do, set it aside for one hour. If you spend three hours each morning on gymnastics, reading, viewing training courses, drawing and projects for the soul – this is feasible, but it will inevitably overload you, and you will fail.
Here's what I can offer:
- Think and evaluate your goals.
- To engage in physical activity (gymnastics, running, swimming, yoga).
- To meditate.
- Read (or view training courses).
- To devote time to projects for the soul or for work.
- To be with spouse or children.
- Prepare food (which you thought about in the evening).
Before considering other options, read this article.
Note: in the first couple of weeks you may encounter a shortage of energy. But this is normal, the body must adapt to the new schedule.
Professional advice: if suddenly you leave the force, snooze 20-30 minutes in the afternoon.
Sometimes it does not turn out to wake up on time , Because of this you can be upset that it will spoil the whole day. Do not worry, rejoice that you have slept longer, and concentrate on important things, and tomorrow everything will fall into place.
What about the weekend?
It all depends on personal preferences. In the beginning, when you are just getting used to it, I suggest sticking to the regime every day. Later, when you are already comfortable, you can sleep for one or two hours at the weekend.
How many times can I skip the early ascent?
Trying to develop this habit, Be wary of attentions: with two or three breaks a week it will be difficult to return to an early awakening. But when you can get up at the appointed hour for 30 consecutive days, you will begin to feel all the advantages of this approach. And if you miss two or three days, then you will easily return to the schedule, because you have already gained control over yourself and you know how important it is.
What about travel or change of environment?
It's always difficult with this. Do not be ruthless towards yourself. Try to stick to your habits, if it does not work out – just try to do well what you want.
Here are tips on how to follow your travel habits.
A sudden party …
Just have fun. Do not force yourself to wake up at the appointed time, sleep as needed, and then go back to the usual regime.
If you have read this far, then I congratulate you on being With me to the end. Now try it yourself. And remember, this is a long way, so start small. Become every day 1% better, and soon see how this will affect your entire life.