waking up in the morning made easy: tips and tricks

There are many productivity and lifestyle benefits of which, you will be awarded if you wake up early in the morning. From getting free time to many societal and mental advantages, the perks you get by waking up early in the morning helps you in every aspect of life. Even some scientist says that if you wake up early, you are more satisfied with your life and also live a far happier life than your sleeping rivals.

Girl trying to wake up in the morning by reaching for her alarm clock and trying to disalarm it.

In this article, you will learn what are the benefits of good quality of sleep and how to have a good sleep along with ways to know if you have a poor sleep cycle or are you struggling with insomnia.

Here, we will use the knowledge of “Atomic Habits”, “The Power of Habits” to wake you up early in the morning. But before that…

Benefits of waking up early in the morning:

1. More conscientiousness

One study demonstrates how people who wake up early in the morning score higher in religiosity, belief in god and in conscientiousness. 

This suggests that conscientiousness may be linked to religious behaviors. Moreover, conscientiousness has been linked to positive outcomes such as better academic performance, greater job satisfaction, and higher income. 

People who are more conscientious are also more likely to engage in altruistic behavior. They are also less likely to engage in risky behaviors such as gambling or drinking. 

Finally, conscientiousness is also linked to higher job satisfaction. They are also more likely to have positive attitudes towards work, be more organized, and be more motivated. They are also more likely to have higher grade point averages and be more successful in their careers.

2. Better mental health and greater happiness

This study clearly illustrates the connection between people who wake up early have more life satisfaction with their life and also are able to lead happier lives.

Moreover, one science research paper clearly correlates the relationship between how becoming more happy is an advantage and that happy people are rather more successful and not the other way around.

Early risers are more likely to have a more positive outlook and are less likely to suffer from anxiety or depression. They are also more productive and better able to manage their time.

One study denote that early risers lead to greater sense of well being and lower risk of depression and schizophrenia.

Waking up early allows people to focus on their goals and work more productively. It also gives them more time to exercise and get enough sleep, which are essential for physical and mental health. Additionally, early risers are more likely to have healthier eating habits.

3. Improved sleep quality

If you have a good sleep schedule then it doesn’t matter if you are an early riser or night owl, your sleep quality is actually the real matter. 

However early risers may have slightly better sleep quality overall, as early risers’ sleep schedules align more closely with natural circadian rhythms.

While Night Owls become productive at nighttime, early birds embrace the tranquility of dawn, encompassing better sleep quality and rock solid discipline.

Early risers are more likely to take advantage of their extra time in the morning to plan out their day, allowing them to be more focused and productive during the day. 

Early risers also tend to be more proactive throughout the day, as well as more proactive with their tasks and goals.

4. Personal Quiet Time

Waking up early can provide you with some personal time. 

Some Personal TIme can be very beneficial, especially for working out on some of your passion or on a journey of personal growth.

Write a personal diary, exercise or fap whatever you want to do, this time of the day is completely distraction free. 

You can get some time for yourself, can have some privacy, or you can do some private stuff 😏.

5. Society favors early birds

This one is important, because Early Birds have only one true advantage over night owls and that is, that society favors early birds.

Society favors early birds. Most schedules and routines of your corporate life are designed in such a way that it can be easily included in your personal schedule. 

You can manage far easier and stay organized when you behave as an early bird.

 Companies and employers often prefer early birds as they are often more reliable, punctual and motivated. 

Early risers are also more likely to have higher job satisfaction and be more productive. Additionally, early birds are more likely to have healthier lifestyles as they get more time to exercise and eat healthier meals.

6. Higher activity

One study suggests that people who wake up early in the morning are more active than people who are night owls. 

Early risers also tend to have higher energy levels throughout the day, allowing them to work more efficiently and accomplish more tasks. 

Additionally, early risers are more likely to take breaks throughout the day, which helps them stay productive and motivated and have more personal growth comparatively 

This could be due to better time management, fewer distractions, and better focus. Early risers are also more likely to exercise and eat healthier meals than those who stay up late.

7. Successful people really are early riser

We have previously clearly indicated how early risers are far more happier and experience more life satisfaction with their lives.

This Science research paper clearly indicates how a happy person is more successful in his or her life in work, relationship, earning higher salaries and is more satisfied with his or her relationships.

This survey done by CNBC also clearly indicates that most of the CEOs of successful business really wake up earlier than 7AM 

Survey’s result:

  • 4:00AM — 5%
  • 5:00AM — 27%
  • 6:00AM — 37%
  • 7:00AM — 22%
  • 8:00AM — 5%

Step-by-step guide on how to wake up early in the morning

if you want o be consistent in waking up daily follow at least 5 steps and if you want an athlete or professional level of discipline than I would recommend you to follow all the sevens steps, don’t worry though there are easy to implement:

Step #1: Write your implementation intention

Grab a pan and paper, or you can just type it into your phone or computer, whatever the stuff you are working with. Then type an implementation intention on it. It’s best to practice implementation intention on waking up or on the previous night, for best result. Don’t worry though we have to just write it for a week or two.

Just write: I will go to bed at [YOUR SPECIFIED TIME] in [LOCATION] after doing [YOUR SPECIFIED HABIT]

Like, for example:

  • I will exercise for one hour at 5 p.m. in my local gym.
  • If I eat fast food for lunch, then I’ll stop by the store and buy some vegetables for dinner.
  • I will meditate for one minute at 7 a.m. in my kitchen.
  • If I haven’t called my mom back by 7pm, then I won’t turn on the TV until I do.
  • I will make my partner a cup of tea at 8am in the kitchen.
  • If my meeting runs over and I don’t have time to workout this afternoon, then I’ll wake up early tomorrow and run.
  • I will study Spanish for twenty minutes at 6 p.m. in my bedroom.

Try to perform an implementation intention either after waking up for the day, or before sleeping for the next day.

What is an Implementation Intention?

It is one of the method discussed in the book “Atomic Habits” and is easy to implement, just grab a pen or paper or type in your notepad, and write which habit you want to do , at what time, at which place, after doing what, and how to make this habit stick. The simple reason this thing work is that vagueness is the enemy of action, when we know what to do and when we become much more at ease.

Step #2: Wake up by movement

Place your phone/alarm as far as possible before going to sleep this will get you out of sleep inertia, and you can start the day with. The Ideal situation is to put it up in the bathroom sink but if you are combining it with step #5 place it somewhere else like in the kitchen or living room.

Step #3: Use a Habit Scorecard

Now, open Play Store and download all these apps, and select one of these which you feel better, or if you don’t want to waste time on this step just choose, Loop Habit.

What is a Habit Scorecard?

A habit scorecard or habit tracker is a device that is used to make you keep in check of your own consistency. Keep track of your habits and Don’t break the chain. The don’t chain the break strategy mainly revolves around never missing a habit twice. This will help you make sure you stay on track and keep you accountable. It will also give you a sense of accomplishment when you complete a task. Finally, it will provide motivation to keep going when you are doing well.

Step #4: Use temptation bundling for staying motivated

The basic concept of temptation building is to make sure that after you do a great habit you get a great reward. LIke after a gym session you get a massage session.  

For example, if you struggle to exercise regularly but enjoy watching TV shows, you could only allow yourself to watch your favorite show while you’re exercising. This way, the pleasure of watching the show becomes intertwined with the act of exercising, making it more likely that you’ll stick to your workout routine.

So, here what to do: After waking up, how about you reward yourself by watching a movie, blue film, game or whatever the stuff you enjoy. We will not do our favourite activity at late midnight but after waking at early morning. Also use this thing only in the ealry phase of your habit when you are adopting it, later shift temptation bundling to rather more productive habits

What is Temptation Bundling?

Temptation bundling is a concept rooted in behavioral economics and psychology, aiming to combine two activities: one that is desirable but requires willpower to initiate (like studying or exercising) and another that is enjoyable but may not contribute to long-term goals (like watching TV or indulging in your favorite snack). By bundling these activities together, you can motivate yourself to engage in the desired behavior by linking it with something enjoyable.

The reward should be related to the task at hand and should motivate you to keep going. 

The reward should also be something you enjoy, otherwise it won’t work. Finally, the reward should be something you can afford, otherwise it will turn into a burden.

Step #5: Commitments Device to ensure you wake up daily

Download any of these two apps, then set it to qr code scanner mode, in this you have to scan a qr to stop the alarm, now stick the qr in your bathroom sink, so it’s easy for you to wash your eyes and wake up easily.

What is a Commitment Device?

According to the author of the book,” Atomic Habits” a commitment device is a choice you make in the present that controls your action in the future (eg. pay for the gym in advance). Commitment devices increase the odds that you’ll do the right thing in the future by making bad habits difficult in the present. We can make good habits inevitable and bad habits impossible.

Step #6: Accountability Partner to help you wake up

You can take any close family member of yours to be your accountability partner, or you can app named Supporti which is used for accountability partner

Ask your accountability partner to watch your habit for you. To take care of if you aren’t sleeping on the wrong time.

And please don’t ask your friend to become your accountability partner.

And if you are thinking that maybe posting on Social Media will be helpful? Then you are completely wrong.

Having an accountability partner imposes a tangible consequence for not taking action.

We value others’ opinions and strive to maintain their respect.

A habit contract adds a social consequence to behavior, making breaches of commitment visible and uncomfortable. Being observed by another person can significantly boost motivation.

Who is an Accountability Partner?

Wikipedia defines it as, “An accountability partner is someone who supports another person to keep a commitment or maintain progress on a desired goal. They will often be a trusted friend or acquaintance who will regularly ask an individual about their progress or receive confessions of moral wrongdoing.

Step #7: Habit Contract to punish when you don’t wake up

Habit Contract is the idea of punishing yourself when you are unable to do the habit you want to need, you can ask your accountability partner or there are some app which can help you

What is a habit contract?

A habit contract is a written or verbal agreement in which you state your commitment to a certain habit and the punishment that will happen to you if you don’t follow with it

This form of punishment or reward can be an effective way to help you stay on track and achieve your goals. You can also use this as a way to motivate yourself to keep going and keep pushing towards your goals.

Summary

  • Set up an Implementation Intention Method
  • Put your phone as far away as possible from your bed
  • Use a Habit Tracker
  • Use Temptation Bundling
  • Use a Commitment Device
  • Use an Accountability Partner
  • Use a Habit Contract

Extra tips

  1. Don’t sleep late on the weekends
  2. Make your room darker
  3. Don’t use phone before 2 hours of sleeping
  4. Drink more water
  5. Use your bed only for sleep
  6. Sun time Alarm Clock
  7. Exercise

FAQs

1. What determines if someone is an early riser or night owl?

Your circadian rhythm, along with your genetics plays a key role in making up your sleep patterns aka your chronotype. But Scientist have still many thing to learn about sleep and the research is still going on.

2. Which is better: who wake up early or wake up late?

In the matter of happiness one study states that early birds perform better than night owls. According to one study women are more likely to be a morning person, they also found that there are 15 genetic variation linked to being a morning person. Also society prefers and like early birds more as compared to night owls. And another study says it lower the risk of depression and schizophrenia.

3. What determines if someone will wake up early or late?

Well, your personal genes do play a role, your sleep habits, and your daily light exposure along with your circardian rhytum do play a role. But in the end it all depends on your motivation, if you are organised and dedicated to follow a sleep routine than you are good to go.

4. Can you change your chronotype?s

You can change you chronotype even a teeny-tiny bit but the stuff you can change in your daily light exposure which can in return change your daily sleeping time little by little. Developing a habit of sleeping at a fixed also helps in changing your sleeping pattern.

5. Are there any health risks of early riser or night owl?

This study states that night owls have much higher chance of diabetes, infact 72%. Moreover, researchers found that those who reported that they were night owls tended to have poorer diets, unhealthy weight, and were less physically active.

About the Author

Author image - Abhinandan Thakur

Abhinandan Thakur


Abhinandan Thakur is a renowned blogger and the founder of Celeb Chronicles, a popular platform dedicated to celebrity news, entertainment, and lifestyle. With a passion for writing and a keen interest in the world of celebrities, he has established himself as a prominent figure in the digital media industry.

    Optimized by Optimole
    Verified by MonsterInsights