How To Become A Morning Person & Love It

Dale Partridge
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1195

Statistics show the most successful people in the world are… you guessed it. Morning people.

CEOs, athletes, artists and countless people deemed to be successful individuals have a secret weapon that all have access to, but few choose to take advantage of: the early morning.

On the contrary, I watch people who have so called “ambitions and passions” litter their social media with how they “hate mondays” or “It's way too early.” They continue to chase their dream by slamming the snooze button 4 times and starting their mornings with procrastination, frustration, or discouragement.

But what science has proven time and time again, is your morning routine sets the rhythm for the rest of your day.

So how can we amplify our motivation and energy in the morning? How can we change the behaviors we associate with 6:00am? Here are my 3 simple tips that are so practical, you'll find yourself becoming the annoying, go-getter morning person you thought you'd never be. 🙂

1. Give Yourself 3-5 Minutes:
Don't just jump out of bed. Wake up, stretch, rub your eyes and just lay there. It's critical that this pre-alert time is free of stressful thoughts and tasks of the day. Rather, keep your mind focused on step two.

2. Start With Something You Love:
I don't care if it's breakfast, showers, sex, playing with your kids, stretching, or reading the news. Whatever it is, do it directly after step one. This will help re-associate morning time with emotions of excitement and pleasure.

3. 300 Seconds of Exercise
Within the first 30 minutes of waking up, perform a quick exercise routine. The goal here is not “fitness,” instead it's to increase energy and stimulate your mind to elevate mental performance for the day. Furthermore, this quick routine will help release serotonin (happy hormones) during a time where you likely used to produce cortisol (stress hormones). Shockingly, science says if you do this for just 5 days, your body will begin to identify mornings with joy rather than tension and anxiety.

As a bonus, I also included this incredibly well designed infographic. It's worth a full read.

thedailypositive

Are you a morning person? If not, what has stopped you in the past?

68 COMMENTS

  1. About two years ago i made a radical shift with my morning by waking up at 4:30 am in the morning. Part of it had to do with leaving early to catch the bus to work but after about a month or so it started to become apart of me and starting early seems like the best way to avoid ciaos and the rush. Thanks for sharing these tips have something new to try

  2. I have fine my entire life back and forth, lately more of a back wanting to get every second of sleep possible. One thing i am painfully aware of is that ten minutes of the snooze button cause more anxiety than rest. I am knowledgeable of how to make life more productive and enjoyable but it is great getting your emails like this to remind me and give a little motivation. Thanks Dale <3

  3. This is great. I am a morning person but there are several thing that you mention here that I do not do right now. Will definitely begin with the 300 seconds of exercise from now on. Thanks for the wisdom.

  4. Good tips Dale, would like to hear what is your morning routine?

    I’m also morning person, I just like waking up before sunrise and start my day with meditation when everything is still quiet out there.

    There are really two simple things I need to achieve that. Go sleep till 10 pm and turn off my phone.
    And If there are people who use phone for alarm or something else, just put it on plane mode, it immediately stops all the communication with routers in your house and other potential gadgets.

    • That’s excellent, Marco. 🙂 I wake up for about 5-10 minutes stretching and yawning, hop on my phone for a few minutes to get my eyes to wake up, then I spend some time in prayer, then hang with my wife and daughter for a few during breakfast. Then I ease into my work day. 🙂

  5. Thanks for the great tips Dale! Inspiring. Will try these tips from now on. I have always tried to maximize my sleep and also being a person who enjoys staying up late together with needing around 8 hours sleep makes it a struggle for me to get up in the morning.

  6. I have always struggled with mornings. I am starting to see how much I want to be, though. I have always tried to accomplish EVERYTHING simultaneously seconds after waking, five minutes before I need to be wherever I need to be. This article was really helpful in its simplicity, I acknowledge that I cannot do what needs to be done until I’ve taken care of myself. So, what has held me back is lack of planning, and a genuine belief that it is possible. Thank you for your encouragement, Dale. I am capable of being a morning person!!!

  7. I am not, have never been, a morning person. I don’t sleep well and I often feel tired throughout the day. I’ve said repeatedly “I wish I was a morning person” but have never found a way to make it work! I’m definitely going to try your plan! I believe it would affect my whole life positively!!

  8. Hi Dale, great post! I have never been a morning person and always tired in the morning but started to plan early morning coffees or brekkies at 7am with good friends before work. I do this at least 1-2 times a week. It’s either that or exercise! By the time I get to the office I am so positive and enegised for the day! It’s actually funny to think that the exact thing that would take away from my sleep is giving me more energy! 🙂

  9. Only 3 steps?? That’s wonderful. I also have struggled with this “morning person” business. I work early on the weekends and it’s hard enough for me to get up early in the morning during the week! I will definitely try these tips out! Thanks so much, Dale!

  10. I am a night owl, which makes mornings very difficult. Bed by 10pm is key as I NEED 8 hours of sleep to feel human. But I keep trying to become a morning person…. thanks for the extra tips on how to make it happen more easily.

  11. I printed this out and trying to think what I can do differently .
    I’m a school bus driver from 5:15 to 5:00 pm . I wake up 3:50 am . That’s very early to function .
    Trying to become more successful , I am a Marykay Independent Consultant.
    I squeeze that into my day to day life .
    Saturday’s I try to catch up from the week but also need decompression time .
    Day to day I try to keep up on laundry .
    Saturday’s are yard work for my home and cleaning inside plus Marykay organization or meal planning , some baking .
    Any suggestions ?

    • Wow you are a busy person! My suggestion is to take the tips from this blog and figure out a way you can customize them to your unique schedule. You may do things out of order but you can do it! Just have to figure out what fits where 🙂

  12. I’ve always wanted to be a morning person, but, even when I was a small child I remember having a hard time getting up in the morning. Even Christmas morning I struggled. Not much has changed. I just can’t seem to make my mind wake up. My body can get up but my mind struggles to keep up. It’s very strange. Any suggestions?

    • I am the same way Carrie. All my life! I have a circadian sleep disorder called Delayed Sleep Phase Syndrome. I have been clinically diagnosed by a doctor board certified in sleep disorders. Hard wired to be on a time delay from what the rest of the world views as normal. I’d love to be a morning person but it will never happen. Even when I worked 8-5, I did not become creative until later in the day. People with DSPS can force new routines but they will eventually drift back to where their bodies are meant to naturally be. I hate to be a Debbie Downer, but there are just some of us God chose not to be morning people.

  13. Hey I work second shift 3-11pm so have an opposite schedule as a lot of people. My free time is before work instead of 5 oclock when everyone else gets off. I always find it hard to wake up and get stuff done right away knowing I have to work later. I’ve been trying to train myself to use my time more in the morning and I think this will help! Let me know if you have any suggestions for those of us with odd schedules!

    • I’ve never had a schedule quite like that, but I would encourage you to take the tips listed in this blog and put them into practice, as they aren’t just for “9-5ers”. You may have to customize some of the tips but only you know your limits and all the little things in your life that demand your time. Good luck 🙂

    • I am a shift worker who works two twelve hour dats followed by two twelve hour nights. I function much better at night. I am okay between six am and noon and after one pm feel exhausted. Maybe more if a night hawk?

  14. Hye, i was a morning person before i work in a shift working hour. My working time not helping at all. now i resign and i want to be an entrepreneur. Self employed and i’m facing this problem. thank you for the ideas and suggestions. I will take this as my good start. 🙂 Please let me know if you have any suggestion for me as a businesswoman to be.

  15. Love these ideas! I’m happy to say that I am a morning person and people are genuinely shocked and think I’m joking when I say so! I can definitely start incorporating the 5 minutes of exercise into my morning routine, this was so helpful!

  16. I call myself a sun person. I have no truble at all getting up before 6am in the Summer, but have really hard time getting up at 6am in the Winter. I don’t have a choice, because I have to be at work at 7am (no later than 8am) and I also have to walk the dog (not he most pleasant thing in pitch dark and extreme cold). Rutine and planing ahead do help. And getting to bed no later than 10pm. If it were up to me, I would get up when the sun rises.

  17. Love the infographic. Very nice After listening to EO Fire I’m motivated to start the day early. I love waking up before everyone else in the house. Nice cup of coffee,light exercise,is a great way to start the day. One warning,learn to go to bed early. I have learned the hard way you must sleep.

  18. As a single mother, I have realized it is even harder to be that “morning person” my early 20’s were filled as anyone that age…which would lead to sleeping in. The one habit I can’t seem to break is the “snooze” button. How can I break the habit of hitting snooze. The first time the alarm goes off…I automatically hit snooze and mostly not realize it. Any tips or suggestions would be welcomed! Otherwise I am going to try to put these tips in action!

    • Haha it just takes discipline my friend! Try going to bed a smidgeon earlier. Maybe even keep your blinds slightly open throughout the night so more light enters the room as the sun rises. 🙂

    • I keep my alarm clock about 10 feet away from me. So naturally, walking that distance is going to wake you up a bit! Given, there are some morning that i crawl my way back to bed, but since i’m kinda awake i don’t fall back asleep, instead you can do Dale’s tip and stretch, rub your eyes.. etc.

    • I was a snooze queen too. Until I moved my alarm clock. I now have to get out of bed to turn it off (I’m currently doing The Miracle Morning so it’s 5am atm) and not wishing to wake my son I literally leap to turn it off. Then go straight to bathroom and brush my teeth (this is a strange mental trigger that it’s morning), have a big drink of water and I’m wide awake.

      Being a single mum also I sooo value my mornings now. I am more tolerant with my little boy because I have already had my ‘me time’ before he wakes up. It’s wonderful. Occasionally I sleep in and I hate it. I feel robbed.

  19. I’m morning person, but it’s not always the best thing I can’t sleep in past 9am ever (I’ve tried), late nights of studying are impossible because I’m just not energized at the end of the day, I have a really hard time at late night partys while everyone else is having an amazing time I’m just doing my best not to fall asleep. Being a morning person isn’t all what it’s cracked up to be, even if it’s still nice and there are benefits I thought I’d tell you the downside

  20. DALE! I became a morning person 17 months ago when my son Nathan was born. His routine is putting him to sleep at 8pm and waking up at 6:30am (every day at 6:30am!!) I kept thinking to my self how’s this possible. He wakes up everyday on the dot! Once Nathan hit 12 months waking up at 6:30am became fun. I was going into the room doing the norm changing the diaper (ewww) but then I notice him mumbling words. So I changed the routine by reading children books to him after the diaper change (eww). He is now 17 months and he gets so excited when we wake up at 6:30am. I can hear him moving around on the baby monitor and his first word are DADA DADDA – CAT N HAT. That puts such a big smile on my face and makes me excited to wake up every morning at 6:30am.

    By the way this is Henry Madrid from Alta Loma, Ca. I love what your doing Dale. I read every blog you post and I have been following you before your success and seeing you grow is amazing. Keep it up. Your friend Henry Madrid.

  21. I’m in a very strange sleeping pattern and I can’t seem to get out of it. It takes me about 20 minutes to fall asleep on the average night. The issue is that usually I sleep when I’m not tired. Even if I stay up until 4AM I’m not tired. I have all my energy at night. If I wake up anytime before around 11AM I am tired for the entire rest of the day (yawning, falling asleep, can’t keep my eyes open) but if I sleep till 11 or later I’m wide awake and energetic for the rest of the day. How do I get out of this funk?!

    • I can relate. When i fall in this rut i reset my sleeping pattern. I stay awake for 36hrs, go to bed the next night at the desired time (usually 10pm) and get up at 6am. Then force myself to only go to bed at 10pm again. it’s a bit tough, but it works for me. that and a good new exercise routine has me sleeping like a baby where i suffered from insomnia before.

    • Try getting adjusted by a Chiropractor. Being well aligned can help with the insomnia naturally. Mention to him or her that that is why you are coming to him or her so that they can evaluate the area of the spine that is in charge of sleep.

  22. I’m definitely a night owl. With three kids I am homeschooling, blogging, online classes and working two part time jobs, one from home, I feel beat by the end of the day. I get most of my studying done after 9pm and go to bed after midnight most days. Then up at 4:30 to get my husband off to work. It’s hard to not lay back down for awhile! I wish I could be a successful morning person! It seems like a better way!

  23. Im a total night owl though I work construction so there are a lot of times I have to be at work by sun up… that being said I LOVE those days! I have so much more energy and am much more productive when I’m up between 5 and 6 vs 8 and 9 which is when I would naturally wake up. I work for myself so unless I HAVE to be somewhere by a certain time its really hard to get up out of that warm comfy cozy bed… I’m trying to think of something that I like better than a fluffy dreamy bed with a little dog on one side and a cat on the other, and I can’t. Any suggestions?!?

  24. Great article! Love the infographic. I always end up doing “housekeeping” type things right when I get into the office but I’ll have to try diving into the big stuff first thing.

  25. I am 62 years old and retired. When I started going through menopause, insomnia was one of the many symptoms that came with it. I worked all my life from 18, sometimes more than 2 jobs. But I loved it!! It is very hard to get up early now that I don’t fall asleep until 3 or 4 in the morning . I do not like the way it makes my entire being feel. When I do make myself get up between 6 and 7 my whole day and attitude are so much better. It is difficult to do this when I really don’t have to get up for anything particular. I want to change this habit and start feeling energized and productive. I have recently purchased a Pilates reformer and I am very happy about that. I know that if I start my day with prayer and thanksgiving and then do my workout it is going to make a huge difference in how I feel the rest of the day. We have also just purchased the home we have been renting and we love it. I am anxious to plant a butterfly garden like I have done in the past, it is one of the most rewarding endeavors for me. I guess my biggest problem is not having anyone to hold me accountable.. My husband and I are also the caregivers for my 88 year old Mom. I would not have it any other way but caregiving for your own parent does come with loads of stress. She is not a problem, but it does limit those days when we could just jump in the car and take a 3 or 4 day break. I would appreciate any suggestions you could give me for being accountable and tips on how to start this new way of life! I really do need to this for my spiritual, physical and mental well being.
    Thank you for this great article and any and all advise you can share!!
    Sincerely, Janet

    • Hello Janet,
      I was really touched by your post. First, let me say it’s a wonderful thing that you and your husband take care of your mother. I am 44 and also struggle with being a morning person. I live alone. All I can offer you is encouragement to make a schedule. I find that reading can help you to rest at night, as well as having a bit of a routine. As for having something to get up for, why not try and start a meet up group for walking or volunteering. What about volunteering for a community or school garden program? Well, whatever your choices, it sounds like you have a lot to offer those around you. I wish you the best of luck in life.
      God bless. ????

  26. Where’s the video!?! I cant find the video that initially motivated me sooooo much and that’s what I wanted to show some friends!!!

  27. I love this post! I really want to become a morning person because in the rare times that I am actually up early, it’s so peaceful and I feel so productive. My husband is very much a morning person. We both work from home together and by the time I get up, he has checked at least 3 things off of his to-do list for the day. Cheers to my new effort. Thanks for the tips. I’m going to be praying for God to help me in my weakness too. 🙂

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