There are plenty of morning people out there. They enjoy waking up early, they love to get a head-start
on their day while everyone else is sleeping in as much as possible, and they're always ready to greet you
with a cheerful "good morning!" while you're still trying to muster up the energy to sip your coffee. But
there are a lot of people who are the opposite, and find waking up at the crack of dawn to be miserable,
no matter how many often they have to do it. If you're one of these people, and you have to be at work
by 7 a.m. each day, then you are probably desperately looking for some hacks to make waking up a little
easier.
Creating a routine is always a challenge, but your new routine of getting up before 7 a.m. will create more opportunities for productivity and enjoyment! Get down to business and be the early bird you know you can be!
Transcript
PowerPoint PresentationBefore 7 a.m Overview There are plenty of morning people out there. They enjoy waking up early, they love to get a head-start on their day while everyone else is sleeping in as much as possible, and they're always ready to greet you with a cheerful "good morning!" while you're still trying to muster up the energy to sip your coffee. But there are a lot of people who are the opposite, and find waking up at the crack of dawn to be miserable, no matter how many often they have to do it. If you're one of these people, and you have to be at work by 7 a.m. each day, then you are probably desperately looking for some hacks to make waking up a little easier. Benefits of starting work before 7 a.m • Shorter commute times: When you need to get to work by 5 a.m., this means you're commuting at earlier times when there is less traffic. This can lead to shorter commutes, saving you more of your personal time. • End work earlier: If you work an eight-hour day that starts at 5 a.m., you can be done with work by 1 p.m. This gives you the rest of the day to enjoy, though you may need to go to bed earlier. • Get more work done: When you start the workday early, you're more likely to work in solitude since everyone else is still asleep. This gives you the opportunity to work in a distraction-free work environment for several hours. often much easier if you're well-rested. Getting adequate sleep is also beneficial to your overall health and well-being. To ensure that you can begin your workday at 6 a.m. with a positive state of mind, consider going to bed the night before at a time that allows you to receive a healthy amount of sleep. Turn Off Electronic Devices An Hour Before Bed The Night Before Start getting your body into a better sleep pattern by turning off your electronic devices at least one hour before falling asleep. Studies have shown that artificial blue light is going to keep you awake and ruin your sleep more than any other kind of light. Instead of scrolling through Instagram until bed, read a book or meditate. Move to an early wake-up time slowly and steadily wake-up goal, consider it relative to when you currently rise and move toward the new time slowly. Say you want to get out of bed at 6:30 a.m., but you normally haul yourself off the mattress at 8:15 a.m. Tomorrow, set the alarm for 8 a.m.. The next day, set it for 7:45 a.m.. And so on. Having a job where you look forward to going to work can motivate you to adhere to a schedule and wake up early. For instance, if you have a job where you feel productive and passionate about the work you're doing, you may feel more motivated to get up early to begin your work. Finding different ways to create excitement around your current job can also help motivate you to begin work early. Hydrate consistently water to hydrate yourself. Maintaining consistent hydration throughout the day is important, so starting your early workday with a glass of water can help start a positive, healthy habit for the day. Drinking a glass of water plus a cup of tea or coffee before work can also give you an extra boost of energy. When you get up in the morning, consider performing some stretches, yoga or a light workout to relax your body and ease any stiffness you may have from sleeping. Stretching or doing a light workout can help to wake your body up and may make you feel more physically ready to begin your workday. You may even consider going for a short walk or run to energize yourself. Prepare meals ahead of time You may find it helpful to prepare your meals ahead of time. You might prepare your meals during the weekend or the night before each workday. Doing this can help you save time in the morning, possibly allowing you to get more sleep or to spend that time accomplishing something else in your morning routine. sometimes be challenging, but pacing yourself can prove extremely helpful in achieving this new schedule. Consider beginning by gradually changing the time you wake up in the morning, adjusting your after-work activities and shifting the time you go to bed at night. Gradually implementing small changes, rather than multiple alterations at once, can help you successfully adjust to a new schedule. Reward yourself to getting out of bed. If you have something especially exciting to do after work, reminding yourself of that activity may help motivate you to get started. Promising to give yourself a reward if you begin your workday by 6 a.m. might also act as an incentive. It's helpful to place several clocks around your living area to ensure you're aware of the time. You might place a clock in each room you typically frequent while performing your morning routine, so the time is readily available wherever you may be in your home. Having a constant reminder of the time can aid in pacing yourself and adhering to a schedule. Remind yourself why you're starting early Perhaps you want to start your workday early so you can arrive home earlier to spend time with family or achieve a future goal. Consider your reasoning behind beginning your workday early and write it down on a piece of paper. Stick it to your bathroom mirror or place it on your nightstand to remind yourself of your motivation. Step Outside If you're waking up at 5:30 a.m. in the middle of the winter, it's probably going to be pitch black outside, and you may not want to venture out there. But if it's early and the sun is out, get into that sunlight ASAP. Sunlight is a message to your body that it's time to wake up, and it's the best natural way to do so. Getting outside, even for a minute, is also helpful: the fresh air and change in atmosphere will snap your body into motion. Set Up An Early Appointment One of the best reasons to get up and out of bed is that you have somewhere you need to be. Make your appointments for earlier in the morning so you're forced to wake up. Set up early doctor appointments and early meetings whenever possible. If you're going to exercise, book an early morning workout class you can't cancel without paying a fee for. It's more motivational! Make yourself a healthy breakfast when you wake up to give yourself an activity to focus on other than how tired you are. Eating in the morning will give you energy and help wake you up. Consider all of your options Any time you are considering a non-traditional work situation, you may benefit from taking time to assess your options. Determine if you can perform at your best when waking up early for work and whether there may be alternative options to do your job if you don't feel that an early start time is best for you. Also consider what you need to succeed, both from yourself and your employer, if you switch to a 5 a.m. start time. Your family is an excellent resource when considering a switch to your work routine. Your loved ones know you well and can use that knowledge to offer you advice or their opinion on the potential switch. You may also want to consider the impact of a switch for them, too. For example, if you are married with children, consider the pros and cons for your partner and children if you switch to a new work schedule. Create a defined schedule it becomes even more important to be efficient with your time in the morning. Having a set schedule that makes the most of your time allows you to maximize your sleep without affecting your performance, which can be particularly beneficial when you have to wake up early in the morning. This includes being mindful of scheduling events, going to sleep at a certain time and choosing which tasks you complete at night and in the morning. Create a sleep-friendly environment Just as working at 5 a.m. may mean waking up in darkness for several hours, it can also mean going to bed when the sun has not fully set in order to get a full night's sleep, especially in summer when days are long. Purchasing opaque curtains that effectively block out sunlight in your bedroom can help you create a dark space even if it's still bright outside. No two people are the same, and changing to a new schedule can affect you differently than it might affect someone else making the same switch. It's important to pay attention to how you feel when making a switch to a 5 a.m. work start. If you find you are still feeling tired after an adjustment period, consider going to sleep earlier or making some of the adjustments in the section below to improve how you feel. If you continue to feel negative side effects, you may benefit from switching back to a later start time. Once you're awake, get up Snoozing can be a great pleasure, but it's a bad habit. Once you are awake, force yourself to get up and out of your bed as quickly as you can, even if you're still groggy. You do yourself a great disservice lingering under the covers, no matter how warm and cozy it feels: You will likely end up feeling sluggish all morning, and you can undo the progress you have made in establishing an earlier rising time by throwing off your body clock. Be consistent, even on weekends Unless you went out hard on Friday, wake-up time should be the same on Saturday as it is during the week. So too on Sunday. Once your body learns to get up early, you won't even want to stay in bed longer. And think of all that free time. Limit booze, screen time, and food at night morning wake-ups. Go easy on alcohol, don't eat within the hour before bed, and try not to look at a screen in that time, either. (Or wear glasses that block blue light if you must. Conclusion Creating a routine is always a challenge, but your new routine of getting up before 7 a.m. will create more opportunities for productivity and enjoyment! Get down to business and be the early bird you know you can be!