Fight the “Late Syndrome” - 10 Easy Steps
Many people have a hard time getting their day started early. They tend to work longer hours and sleep late in the day.
While some make a conscious effort to change this, and have succes doing so, there is an even greater number of people who simply say,
“I enjoy working late and sleeping in late. I seem to be more productive and get more done in those late hours.”
I beg to differ. It is my belief that most people do want to start their day early. They’ve read the many articles backing the theory that an early start makes you more productive. They realize that starting sooner equals finishing sooner. They too could use those extra daylight hours.
So what is the problem?
Many of them find it hard to establish a routine, their bodies become use to sleeping late and working late, or they have tried to wake up early with no long-term success, and therefore regress back.
For that majority, whom I’m certain will enjoy and benefit from greeting the day a little earlier, here are 10 easy steps to help you fight the ”Late Syndrome” and etablish an early-morning routine to get more out of your day.
1. Gradually train your body. The mistake that many people make when deciding to become an early riser is that they try to make the transition too quickly. As with anything else, your body has to be trained to do something different than it is use to. If you currently wake up at 9am, do not try to wake up at 5:30am tomorrow, and expect to have any success.
You have to make the transition gradually. Start by decreasing your wake up time by 30 minutes. If you normally get up at 9am, set your alarm to wake you up at 8:30am. Do that for a couple days, then decrease that time by 30 minutes. Continue with this pattern until your reach your desired wake up time.
2. Get into bed earlier. In order to maintain your early morning routine, you have to get into bed early enough to allow your body sufficient rest. This may be hard at first, especially for those who have gotten use to staying up late.
In the event that you find it hard to go to sleep, and end up staring at the walls for hours on end, you will have to train your body to shut down, just as you train it to wake up. Try going to bed an hour earlier than normal on the first night, and and hour earlier every subsequent night until you reach your desired sleep time.
Getting into bed by 10pm each night, should be sufficient for a 5:00-5:30am start.
3. Set your alarm clock and place it far from the bed. Having your alarm clock within arms reach will increase your chances of pressing snooze and sleeping in. To avoid this, put your alarm clock as far away from your bed as possible, but close enough for you to hear it loud and clear. This way, once it buzzes, you have to get out of bed to turn it off.
Once you’re up, fight the urge to get back in bed. It will get easier with time, but you must first get your body into the habit of getting up and staying up.
4. Read yourself to sleep. Keep a book or 2 next to your bed for late night reading. It is a good way to wind down. It will also serve as a clear indication to your body that it is about time to shut down for the day.
5. Get up and shut off your alarm clock immediately. If you let your alarm clock ring without immediately turning it off, you run the risk of becoming immune to the sound. You may only be able to take it for a few minutes the first time, but before you know it, your body will get use to the sound and be able to sleep right through it. Not only will you irritate the heck out of your spouse, significant other, or roommate, but you will have set yourself back.
6. Grab a cup of coffee/tea/juice and jot down your To-Do List for the day. It is better to write down your to do list in the morning rather than before you go to bed. If you write them down at night, your brain will immediately begin to process the information, thinking of ways to complete each item, the order in which to execute them, etc. This will only disrupt your sleep pattern, keeping you from getting a good nights rest.
On the other hand, if you write your list in the morning, you not only have a reason for getting up early, but you start the day with a newly created task list, and an early start on marking things off.
7. Eat a healthy breakfast. Nothing will jump start you quicker than a healthy, filling breakfast (as they say, it is the most important meal of the day). Studies have shown that eating a healthy breakfast can make you more alert, focused, and productive.
Going long periods without eating can cause your blood sugar levels to become low, causing your body to crave something sweet. As a result, you will end up snacking on unhealthy foods that give you an immediate rush, but cause your body to shut down even quicker.
To avoid this, you can grab a bowl of high fiber cereal and add your favorite fruits (berries, banana slices), a bowl of oatmeal with some added crunch (almonds, walnuts, dried apples), a fruit salad topped with your favorite yogurt or blended up into a rich smoothie, or you may opt for the traditional breakfast. Eggs are high in nutrients and lean meats can be a good source of daily protein.
8. Exercise or meditate. This doesn’t mean you have to become a fitness junkie or join the nearest gym. You can simply take a morning walk around the neighborhood, follow along with your favorite aroebics tape, or try some simple stretches and yoga techniques.
9. Take a refreshing bath/shower. Many people who work from home, get into the habit of waking up and going straight into their office to start their daily work load. This is bad habit that should be avoided at all costs, as your productivity is directly linked to how you feel.
You should get into the habit of getting up and fully preparing yourself for the day, even if you are working from home. This doesn’t mean dress as if you are going to meet a client. Sweats or jeans and a t-shirt are fine. Just don’t start your day in your pajamas.
10. Check your email and start your day. A good way to ease into the day is to start by checking your email. Once done, you’re ready to begin tackling those things on your “To-Do” List.
To wrap up, many independent professionals and entrepreneurs work harder and longer than they need to. One of the main reasons for this is an unstable daily routine. Work on adopting a healthy early morning routine that will be the foundation for the rest of your day. It will make you more productive, and provide you with the extra time to enjoy other things. Remember…all work and no play leads to a dull, boring life, even if you are your own boss.
Posted on January 17, 2008
Filed Under Productivity
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This is a great article - I can really relate to your points having tried many times to completely overhaul the time I get up in the morning by jumping into setting the alarm for 5am and managing 3 days before total sleep deprivation kicks in!
Lack of routine can be a real killer for many independent workers so I really appreciate the points you’re making.
Thanks Jo!
Believe me, it took several runs and me trying several different things before I was able to get into the habit myself. Since I worked from home, I had to learn the hard way that my body had grown use to waking up between 8-9am, and if I had planned to change that, I better do it slowly.
Now I’ve gotten into a habit where I do my early routine 5 days a week (usually Sun-Thurs) and I sleep in Fridays and Saturdays (although not too late). It just amazes me how much more I accomplish. Now, I almost always shut down around 3:30p and take Friday’s off…Love it!!!