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10 Easy Ways to Rise Earlier Than Anyone Else

10 Easy Ways to Rise Earlier Than Anyone Else

You want to get a head start on your day. You know that you have more energy in the morning, and have heard the old cliche about the early bird drilled into your head from childhood. But you just can’t get yourself to bridge the gap between the idea of doing it, and the actual doing it. What can motivate you to get up, out of bed, and on with your day earlier?

Here are 10 ways to get up early and catch that worm!

Go to bed earlier

It seems simple, but in order to get adequate rest, it is key to allot enough hours to get the sleep your body needs. Try thinking backwards to establish your bed time. Not everyone needs eight hours of sleep; some people only need six.

Figure out how many hours you need, then plan accordingly.

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Establish a wind-down ritual

Turn down the lights, fire up the candles, and put on comfortable clothing. Create your home as a haven for rest an hour before you go to sleep. This may include a hot shower, or even a cup of relaxing, non-caffeinated herbal tea to help soothe you to sleep.

Wear a sleep mask

Even if the lights are off when you sleep, there is outside light and light from electronics that can hinder your sleep cycle. To kick into full REM sleep mode and to boost melatonin (the hormone responsible for good sleep), blocking out the light by wearing a sleep mask has proven effective in becoming more well-rested.

Skip the nap

It will be easier to go to sleep if you are already sleepy. Simple.

Forgo the afternoon nap if you are tired. Have an apple or take a walk to refresh you instead. A short nap of 20 minutes or less is probably fine. Any longer, and you can actually feel groggy, and then be prone to stay up too late.

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Avoid stressful conversations before bed

Even watching movies that are suspenseful can keep you awake. They used to say, “never go to bed angry”. Nowadays, many experts recommend sleeping on it, so you wake up refreshed and more clear in the morning.

Even if it seems urgent, it can almost always wait until morning.

Don’t eat after 8 pm

Eating late at night will often keep you awake. If you eat too close to bedtime, your stomach is working hard to break down food when your body should be resting. This practice also causes indigestion and heartburn.

Don’t drink alcohol before bed

You might think that alcohol relaxes you, and you’re right to an extent. But drinking alcohol before going to bed can also disrupt sleep cycles, make it more difficult to wake up the next morning, and leave you feeling groggy.

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You will find yourself wanting to hit the snooze button if you wake up with a hangover.

Change what you say about mornings

As a child, I had a Snoopy pillowcase that showed a picture of a groggy Snoopy dog on it with the saying, “I think I’m allergic to mornings.” We are culturally trained to view mornings as bad. Get out of the habit about talking about how you hate mornings, or te fact that you’re “no good before coffee.”

Start your day out with a walk

If you wake up to a beautiful sunrise walk, even better. Start the day as the sun rises and wake up to your body’s natural Circadian rhythms of getting up with the sun.

Don’t let yourself hit snooze

It can be easy to get in the habit of hitting snooze over and over again. You may have the best intentions of waking up early, and then rationalize about how you can sleep in. Start training yourself to get up early, no matter what.

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Follow these tips and you’ll be waking up early as a habit. It’s a great experience that leads to feeling like you have somehow found lost time.

Featured photo credit: Blond Girl Peacefully Drinking Coffee At Sunrise/Ed Gregory via stokpic.com

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Bridget Baker

Web Presence Sherpa

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Last Updated on April 19, 2021

The Art of Taking a Break So You Will Be Productive Again

The Art of Taking a Break So You Will Be Productive Again

Think of yourself as a cup. Each day, you wake up full. But as you go about your day—getting tasks done and interacting with people—the amount in your cup gradually gets lower. And as such, you get less and less effective at whatever it is you’re supposed to be doing. You’re running out of steam.

The solution is obvious: if you don’t have anything left to pour out, then you need to find a way to fill yourself up again. In work terms, that means you should take a break—an essential form of revitalizing your motivation and focus.

Taking a break may get a bad rap in hustle culture, but it’s an essential, science-based way to ensure you have the capacity to live your life the way you want to live it.

In the 1980s, when scientists began researching burnout, they described this inner capacity as “resources.” We all need to replenish our resources to cope with stress, work effectively, and avoid burnout.[1]

When the goal is to get things done, it may sound counterproductive to stop what you’re doing. But if you embrace the art of taking a break, you can be more efficient and effective at work.

Here are five ways on how you can take a break and boost your productivity.

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1. Break for the Right Amount of Time, at the Right Time

When I started my first job out of college, I was bent on pleasing my boss as most entry-level employees do. So, every day, I punched in at 9 AM on the dot, took a 60-minute lunch break at noon, and left no earlier than 5 PM.

As I’ve logged more hours in my career, I’ve realized the average, eight-hour workday with an hour lunch break simply isn’t realistic—especially if your goal is to put your best foot forward at work.

That’s why popular productivity techniques like the Pomodoro advocate for the “sprint” principle. Basically, you work for a short burst, then stop for a short, five-minute break. While the Pomodoro technique is a step forward, more recent research shows a shorter burst of working followed by a longer pause from work might actually be a more effective way to get the most out of stepping away from your desk.

The team at DeskTime analyzed more than 5 million records of how workers used their computers on the job. They found that the most productive people worked an average of 52 minutes, then took a 17-minute break afterward.[2]

What’s so special about those numbers? Leave it to neuroscience. According to researchers, the human brain naturally works in spurts of activity that last an hour. Then, it toggles to “low-activity mode.”[3]

Even so, keep in mind that whatever motivates you is the most effective method. It’s more about the premise—when you know you have a “finish line” approaching, you can stay focused on the task or project at hand.

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There are many applications and tools that can help you block distracting websites and apps (such as social media) for specific periods of the day. Similarly, you can also use some mailing apps like Mailbrew to receive all the social media content or newsletters you don’t want to miss in your inbox at a time you decide.

So, no matter how long you work, take a break when you sense you’re losing steam or getting bored with the task. Generally, a 10-15 minute break should reinvigorate you for whatever’s coming next.

2. Get a Change of Scenery—Ideally, Outdoors

When it comes to increasing a person’s overall mental health, there’s no better balm than nature. Research has found that simply being outside can restore a person’s mind from mental fatigue related to work or studying, ultimately contributing to improved work performance (and even improved work satisfaction).[4]

No lush forest around? Urban nature can be just as effective to get the most out of your break-taking. Scientists Stephen R. Kellert and Edward O. Wilson, in their book The Biophilia Hypothesis, claimed that even parks, outdoor paths, and building designs that embrace “urban nature” can lend a sense of calm and inspiration, encouraging learning and alertness for workers.

3. Move Your Body

A change of scenery can do wonders for your attention span and ability to focus, but it’s even more beneficial if you pair it with physical movement to pump up that adrenaline of yours. Simply put, your body wasn’t designed to be seated the entire day. In fact, scientists now believe that extended periods of sitting are just as dangerous to health as smoking.[5]

It’s not always feasible to enjoy the benefits of a 30-minute brisk walk during your workday, especially since you’ll most likely have less energy during workdays. But the good news is, for productivity purposes, you don’t have to. Researchers found that just 10 minutes of exercise can boost your memory and attention span throughout the entire day.[6]

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So, instead of using your break to sit and read the news or scroll your social media account, get out of your chair and move your body. Take a quick walk around the block. Do some jumping jacks in your home office. Whatever you choose, you’ll likely find yourself with a sharper focus—and more drive to get things done.

4. Connect With Another Person

Social connection is one of the most important factors for resilience. When we’re in a relationship with other people, it’s easier to cope with stress—and in my experience, getting social can also help to improve focus after a work break.

One of my favorite ways to break after a 30-or-so minute sprint is to hang out with my family. And once a week, I carve out time to Skype my relatives back in Turkey. It’s amazing how a bit of levity and emotional connection can rev me up for the next work sprint.

Now that most of us are working from home, getting some face-to-face time with a loved one isn’t as hard as it once was. So, take the time to chat with your partner. Take your kids outside to run around the backyard. If you live alone, call a friend or relative. Either way, coming up for air to chat with someone who knows and cares about you will leave you feeling invigorated and inspired.

5. Use Your Imagination

When you’re working with your head down, your brain has an ongoing agenda: get things done, and do it well. That can be an effective method for productivity, but it only lasts so long—especially because checking things off your to-do list isn’t the only ingredient to success at work. You also need innovation.

That’s why I prioritize a “brain break” every day. When I feel my “cup” getting empty, I usually choose another creative activity to exercise my brain, like a Crossword puzzle, Sudoku, or an unrelated, creative project in my house.

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And when I’m really struggling to focus, I don’t do anything at all. Instead, I let my brain roam free for a bit, following my thoughts down whatever trail they lead me. As it turns out, there’s a scientific benefit to daydreaming. It reinforces creativity and helps you feel more engaged with the world, which will only benefit you in your work.[7]

Whether you help your kids with their distance learning homework, read an inspiring book, or just sit quietly to enjoy some fresh air, your brain will benefit from an opportunity to think and feel without an agenda. And, if you’re anything like me, you might just come up with your next great idea when you aren’t even trying.

Final Thoughts

Most of us have to work hard for our families and ourselves. And the current world we live in demands the highest level of productivity that we can offer. However, we also have to take a break once in a while. We are humans, after all.

Learning the art of properly taking a break will not only give you the rest you need but also increase your productivity in the long run.

More on the Importance of Taking a Break

Featured photo credit: Helena Lopes via unsplash.com

Reference

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