Start early today

How being a Morning Person will change your life

How to Get Up Early: The Benefits of Getting up Early

People who rise early are often viewed as problem-solvers and leaders of businesses, organizations, and sometimes nations. Have you ever wondered how a morning person accomplishes so much in 24 hours?

People who rise early are often viewed as problem-solvers and leaders of businesses, organizations, or even countries. Have you ever wondered how one person can accomplish so much in 24 hours? You can get a head start on your morning by getting up early.

Night owls might disagree. Some may argue that you can get more work done at night. This may be true for some people, but most of us are wired to be most productive in the early hours of the morning.

Benefits of getting up early

You should be aware of the many benefits of waking up earlier than you think. Besides the stunning sunrise, you already know the benefits of waking up early. Here are some benefits for those who don’t like to be early risers.

• Enhanced Organization Skills

Because you have uninterrupted time to yourself, the early morning hours are often the most productive. When you are free from distractions, it is easier to accomplish any task.

This quiet time can be used to plan your day, assigning a time frame for each task and creating a calm space. Your organization skills will improve if you mentally plan your day before you start it.

• Eat Healthy Foods

You can make a healthy breakfast by getting up earlier than usual. Smoothies, salads, or fruit bowls are all possible. They take only a few minutes to make. This allows early risers to make a healthy and simple breakfast for their family. You’ll likely be late for everything if you get up too late. This can lead to a domino effect. You’ll find yourself running late and often grab a quick breakfast such as a muffin or a doughnut, or even skip breakfast.

Breakfast is an important meal that gives you energy and fuel to get through the day. You will feel hungry and eat a lot of sugar or fat to satisfy your hunger.

• Exercise Regularly

It gives you adrenaline, so it is best to exercise in the morning. Adrenaline increases alertness and helps you get rid of the tired feeling. You are less likely to miss a morning workout if there is another important task taking up your time. You are more likely to miss it if you exercise at night due to extra work hours, friends gatherings, or exhaustion.

• Beat Peak Traffic Commute

You can beat peak traffic hours if you get up early. It’s not a waste of time to get stuck in traffic on your commute to work or drop off the kids. You will also be on time for all other appointments throughout your day.

• Stay Stress-free

You can plan your day by getting up early. You don’t have to rush through your day with a blurred mind. You can plan and avoid the stress of rushing to accomplish things. You will also find that you are more likely to have time for stress-busting leisure activities. This will help you get started your day calmly and composed. This is the key to staying stress-free all day.

• Get Quality Sleep

People who are early risers tend to be more likely to fall asleep quicker. To go to sleep, you don’t need to count sheep. Your body will feel tired earlier if you get up in the morning, which leads to better sleep once you go to bed. Your body becomes accustomed to your natural circadian rhythm, and you are more likely to go to bed early or rise early.

Adenosine is more easily accumulated when there are fewer waking hours. Adenosine, a neurotransmitter, causes sleepiness by inhibiting neuronal activity. A faster accumulation of adenosine can make you tired in the evening, so it is important to wake up earlier. You will feel refreshed and well-rested if you go to bed earlier.

• More energy

Because they are more likely to complete all stages of their sleep cycles, early birds get better sleep quality than night owls. They are more energetic than night owls, who don’t have enough time to finish all stages of their sleep cycles.

It improves your mental and physical well-being by completing the sleep cycles and stages. The deeper stages of sleep are when growth hormones are released, which cause tissue repair and regeneration.

• Feel Happier

You will reap the rewards of good habits and be more energetic, healthy, balanced, stressed-free, punctual, and well-rested if you get up early. This gives you a sense that everything is in order, which makes you happier. According to a

2012 National Library of Medicine Study

Healthy adults who woke up earlier than night owls had more positive thoughts.

• Better Grades

Your chances of getting a better academic grade may be higher if you get up earlier than the rest. Recent research showed that students who got up earlier in the morning had better results than those who stayed awake late. The average GPA (grade point average) for the early birds was a full point higher than that of the night owls.

How to Get Up Early

You now know the importance of getting up and bed early to make your day more productive.

Getting used to the routine of getting up earlier may take 30-60 days. Once you are comfortable with your new sleeping schedule, you won’t need an alarm to get you up.

We’ll be sharing tips and discussing steps to help you develop the habit of getting up early without sacrificing sleep.

• Start Gradually

Be realistic about your expectations. Don’t wake up at an odd hour and start the day. You can gradually increase the time. If you’re used to getting up at 7 AM, set the alarm for 6:45 AM. After your body adjusts to the change, you can increase the time by 15 minutes. Your body will adapt better to this change if you take it to step by step. You won’t feel sleep deprived if you wake up 15 minutes earlier than usual.

• Keep the Alarm Clock away from the bed

You will have a lower chance of hitting the snooze key if you keep the alarm clock away from your bed. You can place the clock on a shelf or table in a different part of your room instead of keeping it next to your bed. To turn the alarm off, you must reach it when it rings. These steps may be enough to wake you up from your sleep.

• Get out of your bedroom as soon as you wake up

Your brain has been programmed to feel asleep in the bedroom. You will be discouraged from returning to sleep if you get out of bed in the morning. Even though night owls are trying to be early risers and become more productive, many of them succumb to the temptation to return to bed after spending time in their bedroom.

• Motivate yourself

You will be more motivated to get up in the morning if you have a goal. You might want to get up early to go to the gym or go gardening. No matter what your motivation may be, keep something that is associated with it close to you. You might keep your gardening gloves or gym clothes where you can easily see them when you get out of bed.

• Reward yourself

You can encourage the system by training yourself to get up earlier. You can reward yourself with a cup of your favorite coffee or extra time in the bathroom. To make yourself feel extra special for waking up at an early hour, do something you don’t normally do. You can reward yourself for your hard work by rewarding yourself.

• Adopt proper sleep hygiene

Create a bedtime routine to signal your body that it is time for sleep. Take a warm shower, read a book, or reflect on the good things about your day. These activities help you relax and get ready for sleep. A warm water shower prepares your body to sleep. Warm water warms up your body and drops as soon as you get out of the shower. Warm baths facilitate this process.

• Keep Away from Blue Lights

The blue light from your television or electronic devices can reduce melatonin production. This can negatively impact your sleep quality and production. It would help if you got to bed early to be consistent about getting up on time.

To get to sleep early, you should avoid blue lights for at least an hour before bed. You can also avoid scrolling on your tablet or phone and binge-watching your favorite shows. These activities can further stimulate your brain and delay sleep.

• Be kind to yourself

Do not force yourself to get up early if you feel tired or under the weather. You won’t be annoyed by the idea of getting up early.

• Don’t Make Excuses About Sleeping In

You may feel like you can sleep in on a cold or rainy day while you are training yourself to get up earlier. Avoid giving in to these excuses. Once you do, it will be hard to get out of the habit. You’ll need to start over.

• Enjoy a light dinner

While spicy and heavy meals can temporarily make you sleepy, they are slower to digest, impacting your ability to fall asleep.

Acid reflux and heartburn can be caused by food that isn’t fully digested before you go to sleep. The extra calories can also be harmful.

Quotes on physical wellness

“Exercise not only changes your body, it changes your mind, your attitude and your mood.”

“Of all the paths you take in life, make sure a
few of them are dirt.”
JOHN MUIR

The body is the vehicle you ride in this journey. Much like an auto mobile, it needs tuning, maintaining and make sure all components are running smoothly with minimal friction as possible. A machine when regularly turned on, used, cleaned, integrated with natural elements runs to its optimal and able to do unimaginable feats.

“Take care of your body. It’s the only place you have to live.”

Jim Rohn

‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.’

Arnold Schwartzenegger

Tuning into the body means knowing how to optimally inhabit it. You are infinite awareness and the mind can be an endless maze of confusion if not coherent with the body. You have faculties which are the Mind Body and Spirit which we have to integrate with each other to coherently function as optimal You.

‘Success usually comes to those who are too busy to be looking for it.’

Henry David Thoreau

Neglecting to tuning into the body will result in anxiety, depression and psychosis. Tuning into the body brings you to the present where true power lies. It will provide you with clarity and confidence and will aid you in truly knowing what it means to be here right now.

 ‘All progress takes place outside the comfort zone.’

Michael John Bobak

Too much spirit will get us out of touch with our duties here on this lifetime. Too much mind will drive you nuts with all the intellectual concepts to ponder. Too much physical body will also make us neglect the bigger picture of our mission. Balancing these three is the key to happiness, fulfillment and success. Now let’s get specific on how we can Tune in to the body. We won’t learn to overcome hunger or meditate for several weeks, but we will work to strengthen our bodies and make them more flexible through 1 to 1.5 hours of exercise every day.

 ‘The clock is ticking. Are you becoming the person you want to be?’

— Greg Plitt, fitness model

‘You must expect great things of yourself before you can do them.’

— Michael Jordan, basketball player

Because you already know how important exercise is for your body and mind, I won’t go into the “benefits” part.

‘What hurts today makes you stronger tomorrow.’
— Jay Cutler, pro bodybuilder and four-time Mr. Olympia

 ‘You have to think it before you can do it. The mind is what makes it all possible.’
— Kai Greene, pro bodybuilder and artist

We’ll be doing an exercise program for the next 90-days, and it’s going to be for two reasons you probably don’t know:

1. Your body releases lots of dopamine and serotonin when you exercise. This is what makes you feel good.

These cravings can be managed by exercising, which acts as a proxy activity to release these “fun’ chemicals in your brain.

2. Exercise can improve your ability to control emotions and increase the connection between your mind and body.

‘If something stands between you and your success, move it. Never be denied.’
— Dwayne ‘The Rock’ Johnson, actor and pro wrestler

You’ll be able to control your blood flow and heart rate at will – both essential for emotional control.

“Strength does not come from physical capacity. It comes from an indomitable will.”
-Mahatma Gandhi

You will also find it easier to control your emotions when you have hormones imbalance. This will make you a calmer person.

Exercise is a great way to let go of any frustrations or extra energy you have. Brings you back in harmony with your organs. Harmony within you and outside of you.

When you feel a surge of energy, you will know that it needs to be expressed in the physical plane. We were built to outrun horses and hunt, that is in our wiring as humans and neglecting this fact, energies should flow through us, if not may cause blockages and that’s not good if you are aimed at higher things in life.

You don’t have to start a new exercise program if you already have a strong training regimen. Make sure you do enough cardio and train hard enough.

If you don’t have one, we’ll incorporate 60-90 minutes of bodyweight exercises into our daily routine.

Strength training is about lifting weights. You should incorporate bodyweight exercises if your aerobic exercise, such as jogging, is the majority of your workout. Because exercise isn’t just about burning calories, it’s also about building lean muscle mass. Lean muscle is the ultimate goal for health and well-being.

Here’s your exercise plan for the next 90-days:

1. 60 Jumping Jacks for warming up

2. Stretch your body

3. 60 Squats

4. 60 Push-Ups

5. 60 Sit-ups

6. 60 Calf Raises

7. Three 1-Minute Planks

You can Google these exercises if you don’t know how they are done.

This is not an easy exercise.

If it is too difficult (and if not, you will), take as long as you need to rest between each workout. It doesn’t have to be done all at once. You can break it down into as many pieces as you want.

If you find it difficult, increase the repetition count from 60 to 100.

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” 

-Earl Nightingale

“I don’t count my sit-ups. I only start counting when it starts hurting because they’re the only ones that count.”
-Muhammad Ali

“Go the extra mile. It’s never crowded.”

-Wayne Dyer

“If you change the way you look at things, the things you look at change.”

“You just can’t beat the person who never gives up.”

-Babe Ruth

“Take care of your body. It’s the only place you have to live.”

-Jim Rohn

“Do something today that your future self will thank you for.”

-Sean Patrick Flanery

“You did not wake up today to be mediocre.”

“Push harder than yesterday if you want a different tomorrow.”

“Success is usually the culmination of controlling failure.”

-Sly Stallone

“Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.”

-Jack LaLanne

“Don’t say ‘I can’t.’ Say, ‘I presently struggle with’.”

-Tony Horton

“Motivation is what gets you started. Habit is what keeps you going.”

-Jim Ryun

“We are what we repeatedly do. Excellence then is not an act but a habit.”
-Aristotle

“Your body can stand almost anything. It’s your mind that you have to convince.”

-Andrew Murphy

“Nobody who ever gave his best regretted it”

-George Halas

“There are two types of pain in this world: pain that hurts you, and pain that changes you.”

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
-Lou Holtz

“When you hit failure, your workout has just begun.”

-Ronnie Coleman

“The secret of getting ahead is getting started.”

-Mark Twain

“You can either suffer the pain of discipline or the pain of regret.”

-Jim Rohn

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

-Muhammad Ali

“No matter how slow you go you’re still lapping everyone on the couch.”

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”

-Buddha

“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow’.”

-VL Allineare

“We do not stop exercising because we grow old- we grow old because we stop exercising”

-Dr. Kenneth Cooper

“It never gets easier, you just get better.”

-Unknown

“The gym is not the social club for the fit. It’s a training ground for everyone.”

“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.”
-Matt McGorry

“It always seems impossible until it is done”

-Nelson Mandela

“You don’t have to be good at it, you just have to do it.”

-Karine Candice Kong

“You have to push past your perceived limits, push past that point you thought was as far as you can go.”

-Drew Brees

“In training, you listen to your body. In competition, you tell your body to shut up.”

-Rich Froning Jr.

“I will beat her. I will train harder. I will eat cleaner. I know her strengths. I’ve lost to her before but not this time. She is going down. I have the advantage because I know her well. She is the old me“

“Good things come to those who sweat.”

“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.”
-Joe Mangianello

“Don’t limit your challenges. Challenge your limits.”

-Jerry Dunn

“Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.”
-Christian D. Larson

“The body achieves what the mind believes.”

“Once you are exercising regularly, the hardest thing is to stop it.”

– Erin Gray

“If you don’t make time for exercise, you’ll probably have to make time for illness.”

-Robin Sharma

“Dead last finish is greater than did not finish, which trumps did not start.”

“The best way to predict the future is to create it.”

-Abraham Lincoln

“Rome wasn’t built in a day, but they worked on it every single day.”

Every noble work is at first impossible.

Thomas Carlyle

Believe you can and you’re halfway there.

Teddy Roosevelt

Life is 10% what happens to us and 90% how we react to it.
Dennis P. Kimbro

Create a Morning Ritual


Your mornings set the tone for the rest of the day.

Most people find that the first thing they do in the morning is to hit the snooze key and get some more sleep.

We will do the opposite. We will make a killer morning routine, which we will immediately execute when we wake up.

This is:

1) Do ten jumping jacks when you wake up. This will get you out of bed and help you avoid the snooze trap.

2) Repeat the mission you have created for yourself. This will ensure that your mission is always the first thing you think of when you wake up.

3) Drink one glass of water every 8 hours to combat dehydration.

4) Finish your exercise routine.

5) Get a good shower, then drink your coffee (or beetroot juice).

6) Take 15 minutes to meditate

A morning routine can also help you get more work done in the first few hours of awakening. You can start your exercise and meditation within two hours of getting up.

On the other hand, most people spend time checking their social media accounts and lazing around.

You’re already up and moving!

Remember that objects in motion and people in motion remain in motion.

Start your day with a positive attitude, and you will find that your day will be productive.

The difficulties and struggles of today are but the price we must pay for the accomplishments and victories of tomorrow.

William J. H. Boetcker

If you need more morning ritual inspiration, check this out.

Read more: Create a Morning Ritual