Today: April 28 2017
On the eve of the start of the school year is very relevant is the question of early climbs. It is necessary because not only wake up and gather themselves, but also to collect and send your little child. In general, it takes time. We will learn together the early climbs.
His coach gives advice on personal growth, Dan Luca on the internet portal of Quora. We give you the translation published on the site insider.pro.
"Up at five in the morning literally changed my life. All that I now have, I have this habit. Of course, it is not only in it, but it's the foundation. With 2 October 2009, I get up at five in the morning (on weekends - in seven).
The question is not only in the habit - as always, the devil is in the details.
The two most important factors: how and why. If you do not answer these questions, the result will be, at best, average.
According to scientists from the Sleep Foundation, an adult needs seven to nine hours of sleep. Thus, it is necessary to count on the time of the desired lifting seven - nine o'clock and get the moment when it is time to go to bed. I 36 years, I sleep seven o'clock for the night - and 80% weekdays I go to sleep in 22: 30 pm and get up at 5: 30.
Now for the strategy.
As in any other endeavor, "there is a will, and the possibility exists." If the desire is not strong enough or insufficiently clearly formulated, the result may be disappointing.
So why is important for you to wake up early in the morning? Only two possible answers:
You need it;
Do you want that.
If it is the first version, everything is simple: there is no choice - no problem.
Examples: work the first shift; small child who needs a lot of attention; a long way to work or to school child, because that has to get up very early - is endless.
Someone quickly includes autopilot, for others it is a severe test. And like that can hardly be called a balanced life.
If you apply the second option, you need motivation. Cold dark morning, especially if it's fall, or, God forbid winter - to get out of a warm bed - for what?
When a person voluntarily gets five in the morning and happy with this, most of it is either lit their work, or use early in the morning as a personal time to recharge your batteries, clear your head before a long day, to review the goals and understand itself as the surrounding are still asleep.
That is why many great people get up very early. They love to be in good shape (like in real life and in the work) and try to determine the agenda, and not to be led, responding to other people's actions and circumstances.
Recall the lifting of some well-known and productive people:
Bob Iger (CEO of Disney) - 4: 30
Tim Cook (CEO of Apple) - 4: 30
Howard Schultz (CEO of Starbucks) - 5: 00
Andrea Jung (CEO AVON) - 4: 00
Richard Branson (CEO Virgin) - 5: 45
Ask yourself the question: What motivates you?
If a strong desire to have time to do anything in the morning there, wake up early you do not get.
And you need to follow another condition: during the day you do not have time for that matter.
Did you stay up at night for the important things (a new business, an interesting book, or something else), but it turns out that you're not productive, because this case set the lowest priority and postponed it to a later time.
Far better to devote such matters the morning when you are cheerful and full of energy. In addition, at this time nothing is ever superimposed - six in the morning no one will call you for a meeting, and even SMS does not write. Thus, the resources will be spent on more important things.
Suppose you have found the "why". Now you need to develop a better strategy implementation, coordinated with your needs.
The easiest way - next week to get up every five minutes early. One could argue that it will take a very long time.
Calculate: 5 minutes per week x 26 weeks (six months) = 130 minutes (this is more than two hours!).
So if now you wake up at nine in the morning, just six months can bring this time to seven in the morning (or, respectively, from seven to five).
The trick to this: to get up early in the morning, have the same early to go to bed. It is most important.
A couple of days you can still go to bed at midnight and get up at five in the morning, but then you really turn into a zombie. Remember that any adult should be seven - Nine hours of good sleep.
Try to get most of the sleep interval accounted for up to 22 5 hours - sleep quality at this time above.
Make sure that the sleep seven - eight hours a day.
Go to bed and wake up every day at the same time.
To balance the level of melatonin, which regulates the cycles of wakefulness and sleep, you need at least half an hour of sunlight a day.
Make sure that the dream corresponds to 90-100-minute circadian cycle. For example, if little time to sleep better six hours than six and a half hours. And even better - seven and a half.
Avoid superficial sleep and awakenings during the night. To do this, do not eat for four hours before bedtime, and do not engage in sports for three hours.
Prepare the bedroom: 18-20 ° C, a good mattress, no light and loose pajamas.
Develop an evening ritual bedtime to help gradually "slow" pace of life (soft music, warm tea, brushing teeth and so on. D.)
Try for at least an hour before bedtime forget all the troubles, resentments and disappointments. Finish all the work and make up for them plans for tomorrow.
Let sleeping in your life is the highest priority!
Find the reason why wake up.
Imagine yourself waking up with a smile after a sweet dream.
Get up out of bed immediately after the alarm.
Firmly decide that in the first place the morning - for you and your most important tasks.
Find a partner to lift - call each other each morning.
Wake up each week for five minutes before, until you reach the desired time.
Develop a pleasant morning ritual to call the alarm after it was easier to talk yourself up.
Sleep at least seven hours and go no later than 22: 30.
If you have to miss a day, forgive yourself and continue as if nothing had happened.
Pour into the circle of extraordinary people who live life to the fullest and get up at five in the morning!