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5 Ways To Wake Up And Stay Up

5 Ways To Wake Up And Stay Up

How many times have you told yourself that you’re going to start waking up earlier? How many times has it worked? For me, I seem to go through cycles of extreme motivation followed by astonishing laziness. We attend a self-development seminar and get all fired up, set 52 goals we’re going to accomplish by tomorrow, go to bed excited to wake up and get started….and then hit snooze five times and sleep in.

Who are we really? Who is the real “you”? Is it the person who was motivated the night before? Or is it the person tangled in the sheets in the morning who is convinced that you need more sleep? I think the answer is a little bit of both. We have to understand that we all go through these cycles and that we can’t be 100% motivated all the time. But I truly believe that waking up early and staying up can be one of the best ways to sustain motivation, feel better about our lives, and accomplish our goals. So here are some tweaks you can make to wake up and stay up.

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1. Keep Your Alarm Out Of Reach

This one is so simple yet so effective. Sometimes we hit snooze and fall back asleep before we are even conscious of turning off the alarm. However, if the alarm is all the way across the room, you’ll have success for two reasons. First, you’ll be getting out of bed quick to turn it off so as not to disturb any roommates, spouses, neighbors, etc. Second, you HAVE to get out of bed to turn it off. And once, you’re out of bed and a little more awake and aware, you’re going to have a much higher chance of not getting back under the covers.

2. Make Your Bed Right Away

Right after you turn off your alarm, turn around and make your bed. This will help wake you up but also help you from getting back in. Two more benefits are a clean, organized room that will help you feel more effective and a nicely made bed when you’re ready to go to sleep. Make this a daily habit and the first thing you do in the morning.

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3. Use The Cold Water Trick

There are few things that wake people up better than ice-cold water. This could include a few splashes on your face from the bathroom sink, sticking your head under the bathtub faucet, or taking a full-on cold water shower, which apparently has numerous health benefits.[1] Along with your ice bath, you can drink 8-12 oz. of cold water. Your body is usually dehydrated when you wake up, so this will help to hydrate as well as to kickstart your metabolism.

4. Get Your Body Moving

Shoot for 10-15 minutes of exercise each morning, even if you’re planning on working out later in the day. Some easy exercises include yoga, jumping jacks, pushups, situps, or any other physical activity that will help to warm up your muscles and increase your heart rate. Remember to start slow with some stretches and moderate activity to prevent any injury.

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5. Sleep The Correct Amount

This might be the most important tip on the list because if you sleep the correct amount, you’ll be ready to wake up anyways. Most researchers recommend seven to eight hours of sleep for adults, so decide the ideal time you’d like to wake up and count backwards from there. Then be sure to stick to your set bedtime. If you’re sleeping seven hours but still waking up groggy, try adding on sleep in 15-minute increments until you find an amount that works well for your body. The consequences of sleep deprivation are scary, so don’t risk it. Get the sleep you need.

Making these small tweaks to your morning routine will help you to wake up and stay up every single morning, which in turn will allow you to accomplish the other goals you’ve set and make sure that you’re squeezing every ounce of productivity out of every day you can.

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Reference

More by this author

Cody Bringham

Founder at Motivation Mountain

5 Ways To Wake Up And Stay Up

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Last Updated on December 13, 2019

7 Steps For Making a New Year’s Resolution and Keeping It

7 Steps For Making a New Year’s Resolution and Keeping It

Are you keen to reinvent yourself this year? Or at least use the new year as a long overdue excuse to get rid of bad habits or pick up new ones?

Yes, it’s that time of year again. The time of year when we feel as if we have to turn over a new leaf. The time when we misguidedly imagine that the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves.

Traditionally, New Year’s Day is styled as the ideal time to kick start a new phase in your life and the time when you must make your all important new year’s resolution. Unfortunately, the beginning of the year is also one of the worst times to make a major change in your habits because it’s often a relatively stressful time, right in the middle of the party and vacation season.

Don’t set yourself up for failure this year by vowing to make huge changes that will be hard to keep. Instead follow these seven steps for successfully making a new year’s resolution you can stick to for good.

1. Just Pick One Thing

If you want to change your life or your lifestyle don’t try to change the whole thing at once. It won’t work. Instead pick one area of your life to change to begin with.

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Make it something concrete so you know exactly what change you’re planning to make. If you’re successful with the first change you can go ahead and make another change after a month or so. By making small changes one after the other, you still have the chance to be a whole new you at the end of the year and it’s a much more realistic way of doing it.

Don’t pick a New Year’s resolution that’s bound to fail either, like running a marathon if you’re 40lbs overweight and get out of breath walking upstairs. If that’s the case resolve to walk every day. When you’ve got that habit down pat you can graduate to running in short bursts, constant running by March or April and a marathon at the end of the year. What’s the one habit you most want to change?

2. Plan Ahead

To ensure success you need to research the change you’re making and plan ahead so you have the resources available when you need them. Here are a few things you should do to prepare and get all the systems in place ready to make your change.

Read up on it – Go to the library and get books on the subject. Whether it’s quitting smoking, taking up running or yoga or becoming vegan there are books to help you prepare for it. Or use the Internet. If you do enough research you should even be looking forward to making the change.

Plan for success – Get everything ready so things will run smoothly. If you’re taking up running make sure you have the trainers, clothes, hat, glasses, ipod loaded with energetic sounds at the ready. Then there can be no excuses.

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3. Anticipate Problems

There will be problems so make a list of what they’ll be. If you think about it, you’ll be able to anticipate problems at certain times of the day, with specific people or in special situations. Once you’ve identified the times that will probably be hard work out ways to cope with them when they inevitably crop up.

4. Pick a Start Date

You don’t have to make these changes on New Year’s Day. That’s the conventional wisdom, but if you truly want to make changes then pick a day when you know you’ll be well-rested, enthusiastic and surrounded by positive people. I’ll be waiting until my kids go back to school in February.

Sometimes picking a date doesn’t work. It’s better to wait until your whole mind and body are fully ready to take on the challenge. You’ll know when it is when the time comes.

5. Go for It

On the big day go for it 100%. Make a commitment and write it down on a card. You just need one short phrase you can carry in your wallet. Or keep it in your car, by your bed and on your bathroom mirror too for an extra dose of positive reinforcement.

Your commitment card will say something like:

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  • I enjoy a clean, smoke-free life.
  • I stay calm and in control even under times of stress.
  • I’m committed to learning how to run my own business.
  • I meditate daily.

6. Accept Failure

If you do fail and sneak a cigarette, miss a walk or shout at the kids one morning don’t hate yourself for it. Make a note of the triggers that caused this set back and vow to learn a lesson from them.

If you know that alcohol makes you crave cigarettes and oversleep the next day cut back on it. If you know the morning rush before school makes you shout then get up earlier or prepare things the night before to make it easier on you.

Perseverance is the key to success. Try again, keep trying and you will succeed.

7. Plan Rewards

Small rewards are great encouragement to keep you going during the hardest first days. After that you can probably reward yourself once a week with a magazine, a long-distance call to a supportive friend, a siesta, a trip to the movies or whatever makes you tick.

Later you can change the rewards to monthly and then at the end of the year you can pick an anniversary reward. Something that you’ll look forward to. You deserve it and you’ll have earned it.

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Whatever your plans and goals are for this year, I’d do wish you luck with them but remember, it’s your life and you make your own luck.

Decide what you want to do this year, plan how to get it and go for it. I’ll definitely be cheering you on.

Are you planning to make a New Year’s resolution? What is it and is it something you’ve tried to do before or something new? Why not pick one from this list: 50 New Year’s Resolution Ideas And How To Achieve Each Of Them

Featured photo credit: Ian Schneider via unsplash.com

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