Discover how to become a morning person according to the science. Find the 12 science based tips for how to become an early riser.
How to Become an Early Riser
Ask most night owls about willingly rising before dawn and you’ll get plenty of yawns. However, committing to morning hours unlocks surprising emotional and productivity perks grounded in research on circadian biology. This definitive guide shares 12 lifestyle changes for "How to Become a Morning Person".
Set Multiple Alarms Gradually
Rather than one jarring noise, try gently waking in phases
by:
- Scheduling
Alarm 1 for 30 minutes before ideal rise time
- Alarm
2 follows 15 minutes later to transition waking
- Final
Alarm as target time to get moving
This eases the shift avoiding grogginess.
Hydrate As Soon As Possible
Begin chugging cold water immediately upon waking to
energize sluggish systems via hydration triggering cortisol signals for
alertness.
Alternate Exercise Routines
Switching between cardio and resistance training first thing to
activate feel-good endorphins, adrenaline, and motor proteins that rebalance
biological rhythms.
Also read: How Your Sleep Position Affects Your Personality And Health
Maximize Bright Light Exposure
Drawback all window coverings and turn on overhead lighting
within the first hour conscious. Light intensity cues "clock genes"
that govern vitality.
Commit to Consistent Sleep Schedules
Even on weekends, sustain the same 8 hour targeted bedtime
and rise time for circadian alignment, only modifying within 30 minute range
for social needs 1-2 monthly.
Stop Eating 3 Hours Pre-Bed
Completely avoiding substantial calories 3+ hours before
sleep allows full digestion and processing so overnight fasts can efficiently
energize fat burning come morning.
Take Cold Showers
Alternate 1 minute pure cold water exposure followed by 20
seconds relief hot, repeat this cycle 3 times ending on cold spike. This combo
shown to drive up cortisol, metabolism and alertness dramatically.
Listen to Uplifting Audio
Start mornings listening to inspirational speakers on growth
mindsets and comedy over movement or breakfast to release mood boosting
dopamine and optimism while digestive systems activate.
Practice Daily Gratitude
Take 2-3 minutes upon waking to name aloud or journal
specifics you feel genuinely thankful for surrounding relationships, privileges
and elements of your lifestyle cultivating contentment.
Recite Motivating Mantras
Repeating personalized miniature mission statement style
mantras etched on notecards layers identity, intention and purpose towards
priority passions priming action.
Set 3 Most Important Tasks (MITs)
Identify 3 achievable but challenging MIT outcomes due by
noon daily to create AM opportunity urgency and momentum in reaching incremental
objective goals across weeks.
Attach Rewards
Associate completion of 1-2 MITs with permission for
pleasurable podcast listening or luxurious self-care actions. This infuses
extrinsic motivation for non urgent tasks.
Join Like-Minded Social Groups
Plug into online communities actively messaging early
morning motivation and ritual tips daily. Exposure increases accountability
through camaraderie in the journey.
The key to becoming a consistent early riser? Patience
gradually layering in lifestyle elements until succession hits tipping point.
Then witness the productivity and positivity explosion firsthand!
