5 Tips to Help You Wake Up Earlier

Today, I’m going to share 5 practical tips to help you wake up earlier.

I was asked by a former client a week ago:

“I think I need to start waking up at 5.30am 😭 as there is just not enough time in the day. How do I start?!”

She has a 2-year old child, a job, and is also working on building her own start up in the health and fitness industry.

The problem is not one of desire. You already have a strong desire to wake up early and work on your dream project. The problem is a lack of practical tools you can use, a mindset, and clarity on what you need to work on.

I’ll be honest, I’ve struggled for years being consistent waking up in the early hours of 4:30/5am. It’s taken a lot of failure.

Over the last 5 years I’ve developed some practical tools that’s now helped me wake up early before my wife and child are up so I can work on calibrating myself and making rapid progress on the most important projects in my life.

80% of your problems can be solved by waking up earlier. 

p.s. This is what she ended up messaging me back after her first week of trying out some of these tips – how amazing!

Here are 5 practical tips you can consider:

Tip 1: Go to sleep earlier

The early morning rise starts from the evening before.

The problem is that most people just focus on trying to wake up earlier in the morning without optimising their evening.

This keeps you stuck because the length and quality of sleep hasn’t improved. If this continues, waking up earlier will simply lead to burnout. It’s not sustainable.

It’s time to sacrifice watching a pointless Netflix series for your life’s work.

For example, if you want to be up at 5:30 am:

Dr. Steven Gundry, author of the Longevity Paradox shares:

The brainwash refers to the process of getting rid of all the toxins, waste and other unwanted materials from our brains which is essential for recovery.

Tip 2: Shut down complete ritual

You may find yourself still thinking about work in the evening after you’ve finished your day. The overwhelm, stress, and anxiety still lingers in your mind well-after the work day has finished.

Maybe you haven’t completed your to-do list or you’re thinking about a specific task that’s incomplete.

This mental weight will affect your evening recovery, sleep, and ultimately your early hour rise the next morning.

Enter a simple 5 minute exercise you can do at the end of each working day: Shut down complete ritual.

This is something I learned from MIT professor Cal Newport and consists of 3 steps you can do before you finish work for the day

This will help you recover well in the evening and have a high performing mind the next morning.

Tip 3: Make your alarm a pleasant tone and put it near the door

I’m a snoozer. I’ve pressed the snooze button countless times in the past without even realising. I’ve then ended up waking up an hour and a half later than my planned wake up time.

I know I’m not alone here. When this happens, we start our day frustrated, out of integrity, and feeling like we’re on the back foot.

Simple solution I’ve found to be helpful:

Put your alarm clock or phone (if you use your phone as an alarm clock) near your room door so you are forced to get up and get out the door.

Walking out the door rather than turning back into bed takes practice. But as soon as you get out of bed and walk to the door there’s a greater chance of you staying up and mentally waking up.

Also, waking up to a harsh alarm clock that gives you a cardiac arrest isn’t a good way to wake up. I changed my alarm (I use my phone) to a pleasant tone. If you use an iPhone, under the Health App, you can set you daily rise time with a tone that eases you into your morning.

Tip 4: Change your clothes as soon as you rise

Our body knows when we are in our PJs it’s time to relax and unwind. I really don’t understand people who stay in their PJs all morning. Worse, even work from their PJs!!

Get them off!!

As soon as you rise, even before going to the toilet or brushing your teeth, get out your PJs. The clothes you wear ignite a specific energy in you.

Get into clothes that make you feel how you want to feel in the morning. Energised, alive, ready to work on your mission.

For me, I get straight into my gym wear. It reinforces my athlete and high performing identity. I’m then ready to meditate, write content, work on my book, or anything else that’s involved with my mission.

Tip 5: Plan your work for the morning the night before

It’s all well and good waking up early but if you are not clear on what you’re working on there’s more excuse for you to remain in bed.

Lack of clarity is the problem. Not a lack of motivation.

The night before, in your journal, write down the specific tasks you plan on doing the next morning. Make sure it’s work that excites you and you look forward to doing it.

In line with the Japanese concept of Ikigai, having a reason to get up in the morning provides a sense of purpose and direction that integrates personal satisfaction.

Give it a go…

Be prepared for it to be hard. It will require failure. It won’t be perfect. Adapt to the situation and remain agile and flexible.

Rest when your body needs to rest. Rise when you deeply know you’ve got work to do.

Reflection questions

What one tip can I implement today?

I challenge you to consistently implement your selected tip for 30 days minimum.

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