How to Wake Up Early

By Cat Li Stevenson

After reading last week’s article on problem solving, Tina casually mentioned wanting to wake up early. I felt inspired to write a piece on how to wake up early. For the past 4 months, I’ve been consistently waking up early—5am specifically. This article contain tips I’ve found helpful to become an early riser.

4:45 a.m. arrives and our bedroom becomes a full on symphony of battling alarms: my husband’s starts at 4:45, mine follows at 5:00, his chimes back in again at 5:00 (in unison with mine), and depending on the snooze capacity that day … we may even have one more finale at 5:15 a.m.

The coffee grinder is also programmed to go off at 5 a.m. The aroma and grinding sound of coffee beans travels all the way from the downstairs kitchen to our bedroom upstairs.

One year ago, this would have been an awful disturbance. One year ago, this would have been utter noise. One year ago, I would happily ignore any attempt of waking up early, curl back up in the cool bed sheets, and snuggle in that much more comfortably, knowing I could get away with sleeping in for a few more hours.

I was not a morning person, regardless of how much I tried to be.

Today, this has changed.

I am humbled and proud to be a recovering night owl with so much joy in waking up early well before sunrise. There is a certain bliss that comes from waking up to the darkness, right before the sun comes out.

There is a sense of peace and belonging in waking up before most of the world. There is an abundance of clarity and creativity that waits for me at 5 a.m. This routine of wellness-waking–as I like to call it–has brought tremendous energy and gratitude to each day.

How to Wake Up Early: 3 Keys

Here are three ways to transform you into a morning person, wake up well, and sustain the practice. The trick: In order to wake up early, it starts with the night before.

1. Prioritize

To shift from waking up two to three hours earlier means that you will have to prioritize tasks during the evening.

You may not be able to get everything done that you’re used to; however, the key to waking up early is to get to bed early.

So, prioritize the non-negotiable tasks—make a list of the recurring evening chores, rituals, must-dos—and let go of the others. This may mean sacrificing a favorite TV show—if you find this difficult—try to combine tasks, such as folding laundry while enjoying the TV show.

2. Disconnect & Prepare For Bed

Set a bedtime for yourself.

If your bedtime is 10 pm, attempt to disconnect from everything by 9 pm—TV, PC, phone, anything that requires your full energy—one full hour before lying down.

Then, take that last hour to make preparations for tomorrow morning: whether that is packing tomorrow’s lunch, picking out the gym clothes you’ll be wearing, organizing the calendar for tomorrow, or preparing the work outfit. Try to do as much during the evening to allow for ease of waking up hassle-free.

3. Sleep

We often compromise sleep, in order to squeeze in as much as we can in our day. Sustainability to the early morning “wellness waking” lies in the quality of sleep that you’re getting. Aim for 7 to 8 hours of sleep each night.

I recently attended a presentation by Tony Schwartz, an expert on energy and productivity, and the CEO of The Energy Project. He states:

“Physical energy is the foundation of all dimensions of energy, and sleep is the foundation of physical energy. There is no single behavior that more fundamentally influences our effectiveness in waking life.

Sleep deprivation takes a powerful toll on our health, our emotional well-being, and our cognitive functioning. Make getting 7-8 hours of sleep your highest priority. Sleep is often the first thing we’re willing to give up in an effort to get more done. Even small amounts of sleep deprivation make us vastly less efficient.”

Motivation to Wake Up Early

The evening ritual smoothness determines whether or not the morning will work out as planned. So, ensure you’re prioritizing the non-negotiable tasks, disconnecting and preparing for tomorrow, and, most importantly, getting in at least 7 hours of sleep.

I believe that waking up early is–fundamentally– reliant on a healthy evening routine, consistent practice, and finding something desirable in the morning which can inspire you to jump out of bed.

You don’t necessarily have to get up to run 3 miles … or do yoga … or walk the dog; there are many other early morning possibilities that can kick-off your day with a state of wellness.

6 Things To Do In The Morning

Here are 6 ideas that you can start doing in the morning that will yield positive results on your overall wellbeing:

1. Journal

Wake up, find your favorite spot—whether in your home or at the local coffee shop—and write. There doesn’t need to be a theme. Simply relax and write: whatever is on your mind, let it flow onto the page.

There is clarity to be found in simply freefalling onto a piece of paper. This is a concept called “Morning Pages” by Julia Cameron—basically writing down on paper a stream of consciousness without editing, and doing so first thing in the morning.

2. Be Outside

The outdoors, whether a stroll around the block or to the park, can be incredibly nourishing to your senses and well-being.

Find your way to the front door and just take a stroll outside—zoom in on the way the sun feels on your body, the wind on your face, or the ground beneath your feet. Just be outside and allow nature to breathe with you.

3. Nourish your mind

The early morning is an optimal time to pick up a good book or read your favorite, refreshing blog (such as lovely TSN). It is a gift to you, your day and all the people you encounter by entering into the morning with a sense of mental, positive nourishment.

4. Nurture your body

Connect with the thing your body is asking for. Perhaps you have been sluggish and could benefit from a cardio workout to get your heart pumping. Perhaps, you have been overworked and could benefit from some yoga stretching.

Perhaps, your body feels soft to you and it’s time to tone up by hitting the weights at the gym. Nurture your body by giving what it is asking for.

5. Listen

Tune into your mood and feed it with music that is soothing. Listen to that uplifting podcast, the favorite song, or the energizing beat. Allow the music, the positive feelings, to accompany you on your morning journey.

6. Just Sit

Perhaps it may seem contradictory to wake up early to simply sit, but it truly can be a gift to the how the rest of your day unfolds.

I admire my husband’s ability to wake up at 4:45AM and just sit in silence for 15 minutes before he gets ready for work. I have witnessed such a shift in his ability to deal with the stresses in his day with much more ease.

By taking a few moments in the morning to first reach for your breath—instead of your cell phone or the morning paper—this will set the stage for calmness and clarity to follow.

Parting Words: How to Wake Up Early

There are many more ways to nourish in the early morning by waking up well. The key to sustain motivation is by zooming in on what you may be searching for in the early morning–whether that is peace, productivity, health improvement, or creativity.

What are some of the early morning goals you’d like to achieve?

****Good morning and cheers to each of you (coffee in hand). I am proud of you for making a conscious decision to explore the well-being that is waiting before sunrise****

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About the Author

Cat is an idealist that finds meaning and inspiration in all dynamics of her day – the strangers that become new friends, the synchron-destiny that reveals a little about the mysteries of life, the self-discovery, laughter, and transformations that happens on this adventurous journey.

For her day job, Cat is a corporate banker, and real estate agent, and nutrition coach. She embraces mind-body wellness; waking up before sunrise for yoga & meditation and closing the evening with a jog with her best running buddy – her super-fit hubby, who was also her high-school sweetheart.

* Click here to read all articles written by Cat.

Other Articles You May Enjoy:

External Resources on How to Wake Up Early

Tool: Alarm Clock on Wheels
Steve Pavlina: How to Get Up Right Away When Your Alarm Goes Off
Tool: Sunrise Clock
Tool: Wake up Light

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41 Responses (36 Comments, 5 Trackbacks ):

Comments

Esra

Mar 13 11, 11:09 pm PDT

1
Thanks for the tips. The 3rd tip which is sleep earlier than i used to is the one which i struggle with. A night before i didn’t sleep in order to go bed early last night and break up my night owl routine. I already did this method several times before as well. But sooner or later i found myself as a night owl again and again:) The second struggle for me is consistency. Morning motivations you wrote sounds good and i already have lots of. But in my case i need something more stronger than morning motivation. I need something “i must do” thing. Do you have any idea?
Jia Jun

Mar 14 11, 3:37 am PDT

2
I’ve trained myself to wake up early everyday since couple of months ago, and exercise more to practice a healthier and positive lifestyle.
Overall it’s great. Will keep improving myself to be better.
Everyday wake up, I will write diary and self reflect for yesterday, to view where can I improve today to make a better self, besides,my few first thing would to do light things and relax, before get into serious task which needs heavy focus and time.
Mark

Mar 14 11, 3:58 am PDT

3
Here’s a link to a short 4 minute video of a talk given by somebody who studies sleep at a recent TED conference:

http://www.ted.com/talks/lang/eng/jessa_gamble_how_to_sleep.html

I need to get to bed earlier. ;-)
Pooja

Mar 14 11, 4:04 am PDT

4
Thank you for sharing this wonderful reminder and the steps to do it, Cat.

I personally could never be a morning person but your simple steps have motivated me to give it a try!

So thank YOU!

Love,
Pooja
Chris Foley

Mar 14 11, 4:18 am PDT

5
Great article, Cat. Having really exceptional coffee in the cupboard always works for me.
Lawrence

Mar 14 11, 6:29 am PDT

6
Thanks for the article & tips, reading it makes me inspired to give waking up early another shot : )
Cat Li Stevenson

Mar 14 11, 7:11 am PDT

7
Pooja & Lawerence: I’m excited for your decision to wake up earlier :) It can be such a face lift to the day when we start of well and slow … Good morning and good luck!
Cat Li Stevenson

Mar 14 11, 7:18 am PDT

8
Morning Esra~ I think you discovered it for yourself when acknowledging that sleeping earlier is key for you :) Perhaps going to bed much earlier can be the main focus, in order to consistently wake up in the morning?

I know, for me personally, my entire morning routine gets thrown off when I make the conscious decision to stay up late (to finish tasks that really could have waited until the next day). Usually, my morning will end up paying for it: whether I miss my yoga class or am groggy versus energized, etc.

As for motivation, what is currently important to you? Is there a value that you would like to focus on? Perhaps tune into a goal of yours–whether that is improving your health or starting a new project or reading more–and then decide how the early morning rising can help with achieving that specific goal.

Hope this helps :)

~Cat
Cat Li Stevenson

Mar 14 11, 7:24 am PDT

9
Jia Jun~ I love what you said here: “to view where can I improve today to make a better self, besides,my few first thing would to do light things and relax, before get into serious task which needs heavy focus and time.”

I can completely relate to that, as my mornings are also to be “gentle” with myself (yoga, writing, breathing) and give back to my well-being before starting on a day that can be demanding. You sound very in-touch with your routine: cheers to wellness waking :)

Mark~ I will check out the sleep website. I still struggle with getting the recommended 7 hours of sleep, so perhaps this TED video will serve as another reminder. Thank you!
Anthony

Mar 14 11, 7:52 am PDT

10
This post is really motivating! I woke up early for the first time in a long while after feeling really empty lately and I feel completely energized and positive, my friends think something great happened because I’m just “glowing”. Theres 100% truth to what Cat is saying, waking up early is great :)
Rahi
Mar 14 11, 8:18 am PDT

11
What a lovely article,Cat! In yoga tradition specifically and spiritual life in general we are brought up with the understanding of brahma -muhurta….the auspicious time of God/ess…which is about 1 1/2 to 2 hrs before sunrise. So that would generally be arounf 4 or 4:30 am in India.

It seems that period of the day is pregnant with high energy. We are encouraged to wake up and tap into that energy through yoga or meditation or morning prayers or temple visits…we were also told, as children, that if we study at that time we will remember everything! (Groan! )

I understand that science talks about this….seems there is a burst of ions at that time which charges everything with potent energy and truly wakes us up! Check this out, please.

Thank you for bringing this almost dying lifestyle practise into popular awareness. May you be blessed !
Sam H.
Mar 14 11, 8:42 am PDT

12
Love this article, as a morning person at heart :) Hell, I’m currently reading this with coffee in hand now! Even if it is noon ;)

What I find is great to do in mornings is cook a breakfast of some sort that’s a little more involving than simply cereal – there’s nothing like having fresh pancakes or whatever tickles your fancy after waking up, even if it involves a little bit of time and effort to do. Gets your body moving and you get a filling of the most important meal of the day.

You can find a great deal of awesome breakfast recipes on http://www.allrecipes.com – from healthy to hearty.

Though I’m a little biased, in that I am a big breakfast person. I will almost never sacrifice breakfast – even on school days where I am running late I’ll have some cereal and an english muffin. I’d rather be 30 minutes late to class but be calm and energized for the day, then leave on-time with an empty stomach which sets up my whole day with a bad mood.
Leigh Harris

Mar 14 11, 9:57 am PDT

13
Great article Cat! I started waking up early four months ago. I decided the only way I would meet my writing goals was to give myself an hour in the morning before anyone else got up. I continued this through relatives visiting, and through holidays. Now my body clock is set, and I rarely stay up late as I love waking up before my alarm!

Thank you for some great reminders and easy-to-follow ideas.
Namaste
Chris Barba

Mar 14 11, 10:19 am PDT

14
Very helpful article! So very often I try and get that extra early start to my day. But without that added push of “having” to get up for something (work, class, appointment) I find myself giving into the seductive allures of sleeping in.

Setting up some things to do in the morning as motivators for getting up might just be the push I need. We dread getting up, because it signifies the start of our daily routine, but if you get up and go outside, read the book on your nightstand, meditate, contemplate, cook, run, draw, build, the list goes on. But as it does it seems like the motivation to get up increases as the list of things you want to do grows!

Quite honestly I’m looking forward to my early start tomorrow. There is something truly serene about the hours prefacing the day to come.

Great article Cat.

Cheers!
Tony

Mar 14 11, 10:40 am PDT

15
Thanks for the great article, Cat! I had the same problem…it’s been a struggle my whole life, but recently I converted to “Morning Person” and I have to say it’s been great!

I wrote a similar article about what worked for me http://www.fromdesiretosuccess.com/from-night-owl-to-early-bird-how-i-became-a-morning-person/

It’s allowed me to accomplish so much more, and start my day off with exercise and taking time to be grateful. When I start my workday I am ready to go!
nrhatch

Mar 14 11, 11:55 am PDT

16
I don’t see the benefit of getting up early.

I’d rather enjoy the peace and solitude at night and sleep in the morning. :D

As long as we get enough sleep (7-8 hours), we should choose for ourselves when to shut our eyes and when to open them.

Cheers!
Vic

Mar 14 11, 4:47 pm PDT

17
The Great philosopher Aristotle once said, “It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom.”

Waking up early provides time for you to meditate, relax and to become inspired through creativity. You could have your best ideas before you even head out the door.
Cat Li Stevenson

Mar 14 11, 7:31 pm PDT

18
Anthony~ That is so great to hear you’re a newly reformed morning person as well :) Sounds like it’s really working out well for you. Appreciate you sharing your energy with us.

Sam~ Grateful for your positive energy. I’m a big breakfast person as well: it’s part of my ritual to start of the day with something very nourishing for my body. Honestly, I cannot remember the last time I did skip breakfast either … we are so blessed :) Will check out the recipes. Thank you for sharing the website!
Cat Li Stevenson

Mar 14 11, 7:47 pm PDT

19
Chris~ Yes! Something about knowing that you’re getting up for “you” versus, for example, to sit in traffic somehow makes rising a bit easier. It’s great to psychologically frame the day by knowing that you’re waking up to bring wellness back to you, your morning, your interactions … Makes me really happy to know that this will make a difference for you tomorrow. Cheers to that :)

Tony~ Nice to connect with fellow reformed night owls :) It’s amazing what a small adjustment to a schedule can do for productivity, isn’t it? I used to sluggishly arrive at the office, and now, because I wake up a few hours before arriving, there’s more energy for the rest of the day.

Leigh~ That’s so great that you have such a dedicated practice to waking up early, especially in light of all the responsibilities and irregularity of your schedule. Also, super neat that your body is starting to adopt the routine as second nature. I’m so glad that you found the post as a good reminder and helpful :)
Cat Li Stevenson

Mar 14 11, 9:15 pm PDT

20
Vic~ Great quote :) Truly. Thanks for sharing.

nrhatch~ We each are so different, unique, and we are definitely entitled to our decisions on how we choose to wake up. This is just one angle that may work for some, but perhaps not others. Cheers :)
Tony

Mar 14 11, 9:52 pm PDT

21
Hi Cat, thanks for your reply! It is amazing, for sure! Happy to be part of the “early bird” group :)
Lavkush
Mar 14 11, 11:22 pm PDT

22
Very Interesting Post…
Stefanie

Mar 15 11, 7:29 am PDT

23
Hi,

I really enjoyed this very helpful blog entry.

Therefore I have just quoted it on my blog about the same topic.

Check it out on http://stefaniesoehnchen.wordpress.com/2011/03/15/the-early-bird-catches-the-worm-how-to-rise-early-and-why.

Cheers,
Steffi
Will Lam

Mar 15 11, 4:00 pm PDT

24
Fantastic guide, Cat! Shamefully, I’ve tried to wake up early on a consistent basis for the last 4 years but to no avail.

I’m thinking about different ways to get into the habit by incentivizing the process somehow – more or less like a “Foursquare check-in”, making it like a game for myself.

I’ve had a bit of success.. but this has only been for about 2 weeks, so I can’t say I’ve been consistent.

With respect to Tony Schwartz, he also co-authored the book “The Power of Full Engagement”, which touches upon the importances of rituals, taking breaks and the like, so I knew this article was well-researched when I recognized his name.

Some of my goals lay in the excitement of having a full day ahead of me to accomplish I set out to do the night before. Running my own startup requires a ridiculous amount of discipline, but I believe that by getting an early and full night’s rest, coupled with eating right and exercising regularly can skyrocket my productivity and fulfillment as well.

Anyway, enough of my rambling.. Awesome post, Cat!

Cheers,

Will
Cat Li Stevenson

Mar 16 11, 8:03 am PDT

25
Rahi~ You’re so, so wise. What a blessing for us to soak up all your knowledge! I will definitely research into the bursting of ions–intriguing.

I did learn in a recent Ayurveda course that by rising by 6 a.m. allows for optimal energy. I found this article on Yoga Journal that talks a bit more in detail about the Ayurveda life-science and rising early:

http://www.yogajournal.com/health/859

Will~ So great that you’re able to find awareness with what will work for you (a game to incentivize). And I admire your persistence: that after 4 years, you have continued to adjust and try again at the AM routine. 2 weeks is huge! 21 days = habit, if you find truth in that. Tony seems pretty brilliant; I will have to look into the book you speak of.

Cheers!
Cat Li Stevenson

Mar 16 11, 8:06 am PDT

26
Stefanie~ Appreciate the trackback. Very happy that you found it helpful and are able to share with your readers. Thank you :)
Bryan

Mar 21 11, 3:30 am PDT

27
Great suggestions here Cat. I’ve always had a problem with waking up early because I try to do too much at night. I have definitely been more discipline with myself. Disconnecting is the hardest part for me but after a while it certainly did work and now I’m getting my much needed 8 hours sleep nights.
Daniel Sykes

Mar 21 11, 5:51 am PDT

28
5am sounds tough but I know there are plenty of benefits of getting an early start… OK, early mornings here I go again… Thanks for this extra push
Cat Li Stevenson

Mar 21 11, 8:26 am PDT

29
Bryan~ That’s great you get 8 hours! I imagine that is rare among the population. I agree disconnecting is not always easy. Once in the habit of winding down, though, it can be tremendously helpful in getting to bed. Thanks for sharing your testimony :)

Daniel~ 5am used to be a huge challenge; however, now that I’ve seen the peace and productivity that waits for me at this early hour, I am excited to wake up…

Proud of you for giving the early mornings another shot . . . perhaps ease into the hour; start with an hour before (like 7am or 6am) and then gradually move towards 5am? :)
Sonal Chopra

Mar 21 11, 9:49 am PDT

30
Just the thing I need :) Thanks for all the wonderful tips in here…
Charlotte

Mar 24 11, 8:59 am PDT

31
I go to the gym at 6am every morning I’m at my own house. Unfortunately if I stay with my other half he refuses to get up before 7:15 so I feel lethargic and don’t get to work out. It makes a remarkable difference to my day, I feel ready for work when I arrive.
Cat Li Stevenson

Mar 24 11, 10:28 am PDT

32
Sonal~ You’re welcome. So glad that it’s helpful.

Charlotte~ My husband and I have very different workout routines too. He typically goes at lunch, whereas I prefer to start bright and early. It is remarkable what the early AM workout can offer to our day :)
Luke G.

Aug 01 11, 9:36 am PDT

33
Thanks for the suggestions about what to do to get off to a great start! I’ve often tried to do something meaningful in the morning, but struggled at times with good solid ideas of what exactly to strive for. I also had never been a morning person (until my hours at work changed and forced me to become one).

I’m looking forward to more great articles from you! Keep up the good work! ^_^
Laura Mat

Dec 09 11, 5:10 am PDT

34
Hello
Well written post and good tips. I just would like to emphasize one point. It is very important that you get up right after you hear the alarm clock. Lounging around in bed will make you even more sleepy. I know, it is not an easy thing to do, but it is worth trying.
Best Regards
Laura
Jaga
Nov 20 12, 8:45 am PDT

35
I lived in an ashram (hindu/ vedic monastery) for 6 years, rising every day at 4:15. It is true, the brahma mahurta is a very powerful time to do spiritual practices; mantra meditation flow with ease; but come about 10am, its harder. The mind just wants to do something. According to the Vedas, there are 3 energies pushing us, sattva, rajas, and tamas; or goodness, ambition/passion, and ignorance. Goodness influences about 3am to 10am, passion during the day, and ignorance at night.
Bibha
Feb 12 13, 11:04 am PDT

36
Hey.. Thanks a lot.. Although I hadn’t yet tried them. But by just going through the article I feel being motivated.. Thanks again

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