Waking up early is no easy task. But people who have developed the habit of waking up at dawn know how many benefits there are. In the morning hours, there is maximum brain activity, a desire to “turn mountains”. An early rise gives a charge of vivacity, sets the tone for a new day. At this time, you can be alone with your thoughts, slowly enjoy a delicious and healthy breakfast and think about plans for the day. Such good habits improve the quality of life.
But not every person wakes up in the morning with a good mood. How to learn to get up early?
Changing Habits: Set a Goal
To make it easier for you to get out of the “captivity” of a warm blanket, find a powerful incentive. You need to know why you wake up so early. Think about what you have long wanted to do, but you did not have enough time? In the morning, you can train to rhythmic music, knit, work quietly. The goal should be not only useful, but also desirable — then it will be more motivating.
Take a look at your day to help you determine how well you spend your time and what habits are hindering your productivity. To make it easier for you to organize your affairs, get a notebook and write down what you did during the day. If you get up early, then you will be sorry to waste this time — such is human psychology.
Be patient and consistent. Don’t lose the fight against laziness, and soon the force of the habit of getting up early will bring you pleasure. But don’t take drastic measures. If you wake up a few hours earlier than you are used to, you will feel tired and overwhelmed. Even first aid will not help: a shower and aromatic coffee. So every day, set your alarm clock 10–15 minutes earlier than usual. Over time, the body will get used to and accept the new “rules of the game” — habits are not developed immediately.
Create conditions for the formation of a habit of behavior
At the time of the ascent, everything should be perfect. If the apartment is very cold, then you will not want to get out of a warm bed. Do not forget to buy your favorite tea or coffee to treat yourself in the morning, prepare everything you need to prepare breakfast.
Spend the day actively — in the evening you will easily fall asleep earlier, and the force of habit will work faster. Do not plan classes for the evening that can be postponed for the next day — then you will not “frighten away” the dream. All things that are of some value to you, transfer to the first half of the day.
Give your body moderate exercise throughout the day. After waking up, do morning exercises, walk more often. Do not shirk from household chores — it disciplines and creates fertile ground for a new habit.
Force of habit: do you need an alarm clock? Psychology of early rises
Of course, at first you won’t be able to wake up early on your own — behavioral habits are difficult to change. Therefore, every evening, start an alarm clock and put it away from the bed. To turn it off, you have to get up, and your conscience will not allow you to return under the covers again.
If this technique does not help, there is another, more effective one. In the evening, start an alarm clock and hide it in a closet or turnkey bedside table, and put the key away. While you get the key in the morning, you will have time to wake up. And after a while, the force of habit will work, and you will wake up in a good mood.
As a last resort, you can ask someone to call you in the morning and wake you up. Let them call at intervals of 5–10 minutes to check. A telephone conversation will quickly wake up a sleepy person. After that, you can easily join the work mode and change your behavior habits.
A nice morning ritual can be a good motivation. After waking up, drink a glass of warm water and take a contrast shower — you are guaranteed a charge of vivacity. No matter how difficult it is, do not stay in bed too long, otherwise you will not be able to force yourself to wake up later. When the body gets used to it, you will do all this automatically.
In the evening, do not eat 2 hours before bedtime — then in the morning there will be no heaviness and discomfort. If the feeling of hunger does not allow you to fall asleep, then satisfy it with an apple or a glass of kefir. Eliminate fatty, spicy foods and give preference to vegetables and fruits. You will not only feel great, but also improve your health.
First aid: little tricks
Because of the new habit of getting up early for dinner, you will feel very tired at first. Try to set aside at least one hour to lie down or take a nap. The body will restore strength, and you will again be full of strength.
In order to quickly take root such useful habits of behavior as an early rise and a contrast shower, come up with rewards and punishments for yourself for deviating from the new daily routine. If you strictly adhere to the lifting schedule, then buy yourself the desired thing or encourage rest with friends. For late awakening and slack, be sure to punish with “correctional labor.”
To make it easier for you to fall asleep, use folk tricks. Drink a glass of warm milk or green tea with honey before bed. Take a relaxing warm bath to relieve tension and fall asleep faster. Do not drink coffee and strong tea before going to bed — they can cheer you up.
When you learn how to get up as early as planned, consolidate the result. Set your alarm for the same time every day. The force of habit is great — soon you will wake up on your own.