Start Rising Early and Conquer your Morning Routine
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project
- CEO of Apple Tim Cook wakes up at 3:45 a.m.
- Former First Lady of the U.S. Michelle Obama wakes up at 4:30 a.m.
- Virgin Airlines Founder Richard Branson wakes up at 5:45 a.m.
- AOL CEO Tim Armstrong wakes up at 5:00 a.m.
Talk about some early alarms.
Waking up early isn’t just about the bragging rights.
There are many benefits that we can glean from adjusting our schedules into the earlier morn.
This blog will detail the top reasons to wake up early and give you tips to becoming an early riser.
Waking Up Earlier Means: Time to Exercise
Do you put off going to the gym because you “don’t have time”?
Well, no more excuses.
Waking up earlier in the morning is the perfect opportunity to get a workout in.
Even if you do something as simple as taking a walk around your neighborhood, a morning workout sets you up to be energized and productive throughout the rest of your day.
Specifically, testosterone is at a high in the morning, meaning your work outs can be more powerful and purposeful than if you leave them for after work when you’re already tired from the day.
Waking Up Earlier Means: A Better Diet
A good breakfast is the key to a good day… when you wake up early enough to eat one, that is.
It’s as easy as adding 10 minutes to your morning! That extra time will allow you to start your diet on the right foot every day.
Now, it’s important to know that a healthy breakfast isn’t a heaping portion of orange juice and toast.
In actuality, a balanced breakfast includes protein, good fats, and very little sugar.
The goal of a balanced breakfast is to:
- Create a slow, steady rise in blood sugar for elevated morning energy
- Include healthy, brain-smart fats to stabilize blood sugar for greater stamina
- Increase the brain’s two key “focus chemicals” (Dopamine and Acetylcholine)
- Incorporate the best fat-burning foods to help you lose weight – the delicious way.
Waking Up Earlier Means: Increased Productivity
This increased productivity of early risers translates into “better job performance, greater career success, and higher wages.”
Yes, yes and yes.
One of the reasons why people are more productive in the mornings is just the quietness of early hours of the day.
You’re not in a bustling office and more than likely, your kids aren’t even awake yet.
You have dedicated time in the morning to focus on large tasks that you’ve been putting off, or many small tasks that seem to be piling up.
Waking Up Earlier Means: Less Stress
Let’s face it: waking up late– or “just” on time– is stressful.
You’re scrambling to get yourself to work, never mind getting the lunches packed, soccer uniforms out and forms filled out for your kids.
Waking up early gives you peace of mind.
The 10 or 15 minutes you gift yourself translates into a kinder goodbye to your wife and kids, a more thoughtful breakfast, and an easier commute.
There are many ways you can capitalize on extra time in the quiet morning hours.
In fact, these are some of the best hours for personal time and goal-setting.
Journaling is a great way to set your goals and mindset up for a successful, joyful day.
Meditating also gives you the opportunity to relax and reflect on your day before jumping into it.
Catch the Early Train
By now, who wouldn’t want to make the effort to wake up earlier?
We know all too well that waking up earlier isn’t just a matter of setting your alarm earlier. The snooze button made that impossible for us.
Here are a few methods that have helped us wake up earlier and achieve our potential in the mornings.
- Incremental change: instead of trying to wake up an hour earlier, wake up 10 to 15 minutes earlier until you reach your goal time.
- Take a walk: move your alarm clock off of your bed side table so that you have to walk to turn it off. You’ll already be “up” when it goes off!
- Don’t make excuses: the second that you say no to your alarm, you’ve lost the battle. Commit to your waking time.
- Have a plan: don’t wake up early just to sit in bed and admire your toes. Know what you are going to do with your morning time so you can make the most of it.
One of the best things that has helped us wake up earlier and achieve our goals has been the brotherhood at the Fit Father Project.
When you join the FFP, you are joining a tribe of brothers who are supporting and challenging you.
Don’t hesitate to reach out to us and ask our team questions. We want to be a part of your routine– morning, noon and night.