By: Dan Hannah
The step-by-step guide so you can stop over sleeping, workout early & get fit while freeing up your life.
CAN YOU WAKE UP?
Waking up early is not something that only elite athletes and successful business people can master. It doesn’t take years of developing will power, and it definitely does not mean you will have to go to bed at 8pm for the rest of eternity, becoming a social outcast in the process.
Anyone (that’s you) can do it.
Take me the example, from years 0-23 of my life I could not wake up. I remember my mom screaming from downstairs every morning through out my elementary/high school days to wake me up. It’s probably one of the main reasons I even graduated(thanks mom). In college, even the thought of waking up 5 minutes before class was simply ridiculous. Anyone who knew me then, would laugh to know that I’m now considered the “morning person” at my work.
I went from being one the internet all night “trying to fall asleep”, to the annoying happy morning person we all hate now. You see, I’ve discovered a system that actually works to change your habits, all without just saying “just go to bed earlier!” like most morning people will tell you.
IF YOU HAVE TRIED BEFORE:
THIS TIME WILL BE DIFFERENT
So you came here for some “tips and tricks” or “quick-fixes” or some morning workout “hacks”….
Maybe you’ve heard some of them before….
1. Put your alarm clock across the room.
First of all, who uses an alarm clock in 2015, and no one wants to put their phone on the other side of the room. Besides, it didn’t work the last time you tried.
2. Set your alarm 10 minutes early.
Real original, Grandma.
The list goes on, but do you ever wonder why they don’t work?
Sorry to be the bearer of bad news, but that’s because the answer isn’t a hack. The answer is the only one you don’t want to hear.
In order to embody the traits of that “morning person” in your life (that you hate) you’re going to have to get used to the idea of it sucking (at least for a while). To consistently wake up early you’ve got to tap into that primal “toughness”.
Your “why?” needs to be bigger than your “why not?”
You’ve got to have a DAMN GOOD reason to get your ass out of bed, because “tips and tricks” ain’t got shit on the “excuses” part of your brain when you’re warm in bed at 6am.
YOU WANT A REASON?
OH, I’LL GIVE YOU A REASON (or a few)
1 Start The Day Kicking Ass
No matter what else you accomplish that day, you’ve still worked out, making you that much closer to whatever dream/goal you are pursuing physically. Don’t have a fitness goal? You’re missing out.
2 You Do You First
All day – actually, all our lives – we do things for other people’s interests. If you think about it, your job is really working all day so someone else can make money. You’ll truly start to feel happy and accomplished if you start taking back a chunk of time for yourself. Go get that gym brother (or sister).
3 You’ll lose more fat….
That’s right. By working out in the morning you kick-start your metabolism. Read this fun study.
4 You Will Eat Better (and like it)
Whhaatttt!?!? Yeah, for real. People who work out in the morning are shown to make better nutritional choices throughout the day.
5 You Will Have More “ME” Time
I don’t care if your down time involves watching Netflix, or listening to Kenny G for 5 hours straight. Getting that workout in in the morning will give you more time to do that thing.
6 You’ll Be Cooler
Maybe something fun comes up after work and you’re stuck with the dilemma of choosing between working out and chilling out. And let’s face it; you’re most likely to choose the latter after a long day of work.
7 You’ll Be Smarter At Work
Smart people discovered that working out increases mental alertness for 4-10 hours post-workout. So you’ll be smart as fuck at work all day. Maybe even getting promoted and stuff. I don’t know, I’m not psychic.
They’re delicious. Do drugs without the fear of going to jail.
Since it’s the only time you can consistently go, you will develop a habit by going to the gym at the same time every day. Which will make it sooo much easier. It will actually become harder not to go after 66 days.
10 You’ll Sleep Better
Making it that much easier to wake up the next day and crush that day too! This meta-analysis of many sleep studies show that people who workout have a lowered chance of insomnia and have a higher quality of sleep compared to their sedentary counterparts.
Bonus! Avoid This Pitfall
When you’re trying to get out of the bed in the morning, the secret sauce will not be “I’m going to lose more weight.” It will be the burning fire in your belly that knows getting out of bed will bring your closer to your goal. Closer to proving you can do what many others thought you couldn’t do. You, my friend, have got to make yourself a fitness goal. Here is where you can start if you don’t already have one.
Maybe you want to run a 5k or maybe you want to hike for a week in the Andes.
In all honesty, this is the foundation for everything. It changed my life and smashed the limits I had put on myself.
So you get the importance of waking up, cool, but now what?
You’re saying to yourself
“Dan, I’m still a not a morning person. I’d love to get up, I totally would, but I just can’t!”
“I have no control over it, I have every intention of waking up, but when my alarm goes off in the morning, I unconsciously turn it to snooze. It’s not my fault!”
Ok first of all, if you truly want to start waking up early and crushing your life day in and day out you are going to have to change some of the invisible scripts YOU have put on yourself and your life.
- You wake up right now and “unconsciously” turn your alarm to snooze because that is the habit you have made for yourself.
- Your belief that “you’re just not a morning person” is holding you back. Stop saying it. Just stop.
- You can change every part of your life. Everything you do is simply a habit formed by your previous actions (Read this). So if you didn’t purposefully create some part of your life, that just means the habit was formed unconsciously. But it still can be changed.
Ok now that you understand the importance of early morning workouts, and know you can change your habits. Lets talk about the last step; the easiest and most effective way to change your wake-up habits.
You see, most people want to know this step only. This leads to learning a new tip and doing it for maybe a week, then giving up and falling back into the same routines. I know you don’t want to do that, so please re-read the above passages as many times as you need until you are 100% on board.
Ok, let’s begin.
STEP BY STEP GUIDE
1. Write a morning workout mantra like this one here, which describes in detail WHY you have to work out in the morning, and why you’re taking your life back!! Post it somewhere visible. Here’s Mine.
2. RE-READ it before bed.
3. Eat a good dinner. You know what good food is. You’re not a toddler. (You don’t have to eat well to wake up early; it just makes you feel less “hung-over”. So this step is more of a tip than anything.)
4. Start your wind down time ONE HOUR before you intended bedtime. Your goal should be to make sleep a priority in the night, like you currently have it in the morning!
5. Set your phone alarm when you are STANDING outside the bedroom or before you get in the room. It’s a little weird, but it works, so try it out! (No laying down in bed to “set” your alarm, only to be falling for clickbait at 2 am!
We both know the phone is wayyyy too addictive, so don’t mess around with this step.
6. Go to bed 20 minutes before your intended sleep time. No food, technology, or books are allowed beyond this point.. I don’t even care what your important reason is. If you would like to read in bed, make a commitment to yourself to set an alarm for 20 minutes before your intended sleep time, and PUT THE BOOK AWAY.
7. Put your phone at least 6ft away from you; get a measuring tape if you suck at guestimations.
8. Wear your workout clothes to bed, or have them set out all pretty, in the order they go on your body. Military style. Everything should be thought of. Packed gym gear, gps watch, bike tires pre-pumped up etc. All of it!
9. Get out of bed RIGHT away. I know it sucks. It will suck only for a couple minutes then you’ll be ok. After you’ve done this 66 times in a row, it will suck to NOT get up. Isn’t that neat?
10. Chug a glass of water. (You should have a glass of water already beside your bed) This will energize you. *If you “hate” water, chug it like your trying it down your “last call” drink at the bar. You find a way then, don’t you?
Give yourself a treat afterwards, maybe Starbucks.? The trick is you MUST teach your brain you only get it IF you work out.
After I drink the water I usually go to the bathroom for a #2 (What? We’re all friends here), and watch one of these videos. You’re welcome.
I hope this helped with changing your morning routine! It will be tough sometimes, but just keep pushing through and after a few months life will be easier to keep going like this! Let me know in the comments what worked and didn’t, cheers.