THE. early riser CHECKLIST. Why and how to wake up early. the TIME. zillionaire. blog

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1 THE early riser CHECKLIST Why and how to wake up early the TIME zillionaire blog

2 MORNING: PROS & CONS THE 7 MORNING ADVANTAGES Keep the best for yourself The early morning is when you are full of energy and there s no one around you to interrupt you with commitment and priorities. No one. Use this time to invest in yourself: read, exercise, learn, work on your side projects. Keep bad habits at bay Early birds make healthier decisions: studies have shown that evening types are more prone to smoking and consume more alcohol. Think about it: how difficult it is to say no to a food treat in the evening? A lot more than the rest of the day. Better sleep quality Early birds tend to sleep early, and take advantage of the natural sleep cycles to get deeper, more restorative sleep. Easier to stick to habits Research has shown that willpower is a muscle: it gets more tired as it s used throughout the day. Every time you make a decision, your daily willpower wears away. This is why the morning is the ideal time to stick to new habits: you are using your full willpower on what matters the most to you. 1

3 Prime your brain for happiness Night owls brains tend to have a reduced amount of white matter. This is linked to depression and a disruption in cognitive functions. Wake up early, and over time your brain will adapt, wiring itself for happiness and learning. No more procrastination The looming deadline of the morning will make you productive. Because time is limited, you will have to make the most of it. You will be 3x more effective. Higher earnings Although different studies disagree on the entity of the phenomenon, there is a direct correlation between sleep and salary. THE 2 MORNING CONS Anti-social evenings If you wake up early, you have to go to sleep early. Depending on the people around you, this may be a challenge. Be realistic and open about it: maybe you ll convert someone else. Discipline Waking up early encourages discipline, but it also takes discipline. Becoming an early bird won t be easy, but it will be worth it. 2

4 HOW TO WAKE UP EARLY Change how you say it Too many people say I m not a morning person, as if it was immutable. Stop telling you this: becoming a morning person only takes practice. Find your why What will you do with your morning? Find a strong why that will keep you motivated to wake up every day. Do it gradually If you wake up at 10am, don t start by waking up at 5am. Do it gradually, so you can create small wins instead of becoming frustrated. Plan your sleep Make sure you get enough sleep, even if you re waking up earlier. Calculate 7-8 hours backwards from your new wake up time to find your bedtime. 3

5 Place your alarm strategically Use an alarm clock until you get used to waking up at the same time. Whether it s an analog clock or a smartphone, place it away from your bed so you will have to get up to turn it off. Set out your clothes Make it easy to start the day, and remove any element of friction. One way is to prepare your clothes in advance the evening before. Turn all the lights on As soon as you re up (desperately looking for your alarm clock), turn all the lights on, open the blinds/curtains and the window (unless it s really cold). This will tell your body that it's time to get up. Create a morning routine If you don t know what to do with your morning, it s easy to waste it. Create a routine that is always the same, or maybe that rotates weekly. Find your first thing What will you start your day with? Find one activity that excites and do it every day first thing after waking up. It will make it easier to get up, and create a positive trigger for the rest of your routine. Be open about it Tell your friends and family that you want to wake up early. This way, they will understand if you need to leave a bit earlier, support you, and maybe they will become early birds too 4

6 Find an accountability partner Find someone else that is committed to waking up early, and support each other. Decide on a time to wake up, and text each other saying I m up. You?. This will make you feel less alone in your challenge, and it will also guilt-trip you into waking up. Track your sleep If you have an activity tracker, track your sleep to make sure you get enough and you are consistent with your waking up time. Don t keep your phone near your bed Don t keep your phone near your bed. In fact, stop using it well before bedtime. This will not only make you sleep better, but it will prevent you from wasting your hard-earned morning time. Commit to 3 weeks Give yourself some time. 3 weeks is enough to experiment and to start creating a habit, so don t give up too early! This is a habit that can serve you well for the rest of your life. READY TO BECOME A MORNING PERSON? Share this guide and make someone else an early bird (and you might find your morning accountability partner). CLICK TO TWEET 5