Elements of Health · Wake Up On Time

3,666 people have taken on rules to modify this element of their health.

Questions and tips about this rule…

These questions and tips are made from the Game Wall.

:)

Kahima has a tip for the Wake up on time rule.

Heart.full.16 10 · 0 pts

Join “Five club”, there is an app and it helps you get up at 5am with the support of all the people who are also trying.

over 5 years ago

:)

budoka has a tip for the Wake up on time rule.

Heart.full.16 10 · 1,517 pts

“OH NO, it´s THAT late already?? I didn´t expect that!! Oh my god…. "
and so on :-) In the past every morning the time seemed tu run away kind of “secretly”, and then suddenly it was nearly too late.
To erase those stressy absurd moments of my every day life, I found a very simple method, that works (at least in my life)!
Here´s my little secret :-)
I set about 7 alerts on my iphone(about every 5 minutes), so during my preparation time in the morning, eyerytime I have to jump to the iphone to turn off the alarm, it automatically “forces” me to take a look at the time. I can´t ignore the time anymore, i realise it. Automatically i am on time :-)

over 6 years ago

:)

larisagulak has a question about the Wake up on time rule.

Heart.empty.16 -10 · 404 pts

Всем здравствуйте! Я первый день здесь, только-только зарегистрировалась.
Выбрала одним из правил вставать до 7 утра, т.к. поняла, что моя раздражительность и плохое настроение возникают из-за моих опозданий и нервных утренних сборов.
Посоветуйте: как научиться рано вставать человеку, который по жизни сова?

:) stranasolnca
over 7 years ago

Доброе утро! ;) Говорят,“рассветный” будильник в этом деле хороший помощник.:)

:) larisagulak
over 7 years ago

рассветный – это как?) вставать на рассвете?

:) larisagulak
over 7 years ago

ух ты! там в комментариях еще ссылку дали на подобную штуку от филипс, очень симпатичный) спасибо!

:) stranasolnca
over 7 years ago

Да,именно он.) Ещё я вот на этом сайте его видела http://www.smart-masses.ru/ Периодически он там появляется.) И стоит 2990 р.

:) asdasdasds
over 5 years ago

Предлагаю объединиться в группу ранних пташек http://healthmonth.com/teams/1056

over 7 years ago

:)

larisagulak has a question about the Wake up on time rule.

Heart.empty.16 -10 · 404 pts

Всем здравствуйте! Я первый день здесь, только-только зарегистрировалась)
Выбрала одним из правил вставать до 7 утра, т.к. поняла, что моя раздражительность и плохое настроение возникают из-за моих же опозданий и нервных утренних сборов!
Посоветуйте: как научиться рано вставать человеку, который по жизни сова?

over 7 years ago

:)

Felicidad has a question about the Wake up on time rule.

Heart.full.16 10 · 0 pts

Как научиться вставать рано в условиях темной и холодной зимы?

over 7 years ago

:)

MultiFaceted has a question about the Wake up on time rule.

Heart.full.16 11 · 1,876 pts

Help me with getting up and getting to work on time! I am usually in to work 30 minutes after everyone else (I have never functioned well when work starts at 8am…I’m very accustomed to 8:30am). I either hit snooze way too many times, or I sleep through my alarms (yes, I have two). I am also slow to get the cobwebs out of my head and have my brain feel active in the morning, which is what keeps me laying in bed. I don’t mind building in 10 minutes of laying in bed to wake up, but I need some help/advice on how to make sure I get a solid wake up routine going in the morning!! Once I actually get up I have a set routine, but I need something to get me out of bed in a timely manner! Any suggestions?

:) Z303
over 7 years ago

I’m guessing you have tried the going to bed earlier trick, I know really not an easy fix but seems to made things better for me. Limiting caffeine in the afternoon/evening helped make it a little easier

:) immlass
over 7 years ago

Yeah, seconding that bedtime is a key issue here, and also caffeine in the AM but not in the PM.

:) flex
over 7 years ago

I am so not a morning person myself (my husband has to wake me up a few times every morning to get me out of bed).

I’ve been considering getting one of these “sunrise alarm clocks” – the light is supposed to help you get up http://www.amazon.com/Philips-Hf3470-60-Wake-up-Light/dp/B003XN4RIC
or a Clocky – it rolls away and hides so you have to get up and find it to turn it off http://www.clocky.net/products/clocky/index.php?color=aqua

:) cdiv
over 7 years ago

I have Gentle Alarm on my Android phone, and I really like it: https://market.android.com/details?id=com.mobitobi.android.gentlealarm. You can set it so it will require you to solve a puzzle before it will shut off, and you can set it so it will start quietly playing music 30 minutes before it’s set to go off… the idea is to catch you in the right part of your sleep cycle to wake you up slowly.

:) dorey_oh
over 7 years ago

This sounds counterintuitive, but sometimes I find it easier get up if I wake up slightly earlier than my last possible minute, if I can time it better to my sleep cycle. Basically I aim to wake from light sleep instead of from heavy sleep.

When I needed to get up at 6:30 to make it to work on time, I started by setting the alarm for 6:20 to allow 10 minutes for lying in and waking up. I was always too groggy to get up on time, so I messed with the time a little. Tried setting the alarm for 6:15, then 6:10. 6:10 seemed best – I wasn’t quite as fully asleep when the alarm went, plus had a few extra minutes to cuddle in bed with the kitties before getting up. Helped me move about faster once I was up, too. More awake time before getting up let me do a quick check of my morning, remind myself of anything I needed to take to work, decide what to wear so I didn’t end up standing blankly in front of the closet.

Good luck! It’s been a real struggle for me, too.

:) marmot
over 7 years ago

Are you a night owl? Do you revert to your preferred pattern on the weekends, then spend all week getting back in synch? I know for some of my night owl friends weekends and vacations are killers. If your weekend schedule is irregular, maybe you need to adjust that.

:) paduasoy
over 7 years ago

Have you looked at the MF threads on this? I think there are quite a few. The Sleeptracker watch helped me a bit. I have a sunrise clock but that doesn’t seem to do much for me.

over 7 years ago

:)

SarahM has a question about the Wake up on time rule.

Heart.full.16 12 · 1,379 pts

I think it was Paula’s comment on paying attention how we enjoy things and have fun with what we do as it is easier to maintain these activities. It reminded me of what we learnt in the habit course as well, that we should actively think of how we can make our habits as much fun as possible.

As I am again struggeling with getting up early, I wanted to ask you for your tips of making getting up fun.

Here are my ideas so far:
- a glass of water next to the alarm that I drink right after the alarm went of
- nice, soft light that I switch on to help me wake up
- energising music I listen on my ipod while still lying in bed
- have stack intersting stuff to read in the bathroom (I always go to the bathroom first thing ;-)
- taking a hot shower with some nice shower gel
- timing my electric kettle to have hot water ready for some nice tea (or prepare a flask the night before)
- have a yummy juice ready in the fridge waiting for me (my juicer just arrived yesterday)
- make pancakes and enjoy that

Cheers,
Sarah

:) SarahM
over 7 years ago

P.S. In the next days I will do some more brainstorming on my other habits (writing, MIT’s, decluttering, Dutch vocabulary) and how I can make them fun as much as possible and my work on my thesis.

:) DanielleW
over 7 years ago

Sarah
All good triggers. You could mix them up – yummy juice on Monday, pancakes on Tuesday, etc. Or even do more than one – glass of water/hot shower. Mixing them up might be the FUN piece -for instance, lay out an entire week’s worth of triggers for waking up early on Sunday night.

I wonder what Leo would say about a “bundle of triggers”? If it works – I’m not sure it would have to be the same trigger every day – just making sure that a trigger is there is the main step.

As we learned – so much of habit formation is awareness
and iteration. The habit WILL form if we continue to practice – it’s the brain’s nature.

:) SarahM
over 7 years ago

Hi Danielle,

I think they are all rather morning rountines, then triggers. The trigger is still the alarm clock and I think Leo would advice on just having one trigger consistently. But I could think of all the things I listed as rewards for getting up and mixing them over time so that I feel motivated and keen on sticking to this important habit.

Best,
Sarah

:) DanielleW
over 7 years ago

Sarah
Yes I see! These look more like rewards rather than triggers. Rewards that happen soon after the habit are probably the most motivating like these would be (especially the pancakes!).

:) SarahM
over 7 years ago

Yeah, I look for more things like pancakes ;-)

Will try different things out and report back! I think music is definetly a big one to explore more. I forget how much it influences me and my mood.

Cheers,
Sarah

:) mircalla
over 7 years ago

rewards!!! fun!! i, too, notice that i can get myself out of bed more easily if i tell myself i’ll go eat breakfast. because breakfast is fun for me.

anyway, your rewards sound really great. not sure if you’re familiar with lush shower jellies or gels or emotibombs, but those are really fun and i have used them to make showering more enjoyable.

:) MaryAnn
over 7 years ago

Really good ideas, SarahM.

From another course, I learned a process for “how to wake up”. It involves lying in bed, looking around, tuning in to your senses, and listing (mentally) to yourself, what you’re thankful for or grateful for.

For example, when I’ve done this, I’ve noticed that the room is pleasant, there’s nice light coming in, the bed is really comfortable, there’s music playing that I really enjoy, I’m warm and cozy, I live in a nice neighbourhood, in a part of the world where there’s no conflict, I have the luxury of lying in bed for a while before I get up, there are books I love beside me, I know that I have the strength and health to easily hop out of bed, my body is comfortable, there is hot and cold running water waiting for me . . . and so on.

This process may at least make waking up and getting up more pleasant, and it may even set the tone for the entire day.

What thinkest thou of THAT idea? :-))

:) Bridget
over 7 years ago

I think Mary Ann mentioned previously that looking at something blue might help with waking up. I bought this poster with that in mind but have not hung it up yet. figures
http://www.allposters.com/-sp/Almond-Blossom-Posters_i2870610_.htm

:) SarahM
over 7 years ago

Thank you all for the great tips! I am inspired to think about some nice posters and the gratefulness excercise I already did this morning and it felt good!

Cheers,
Sarah

:) DanielleW
over 7 years ago

Bridget
So the blue poster is sort of like “I bought this book on decluttering, but I misplaced it in my house somewhere amidst the…”. I do that poster thing all the time – buy something then don’t put it to use.I may try the Minimalists’ trick and not buy ANYTHING for at least 3 months and one of them vowed not to buy anything (other than food, etc) for a year. Save Money/No Clutter. I wonder how long i could last…

:) ÅsaH
over 7 years ago

Having fun is so important, my weekend mornings are so much better than my weekday mornings. Some of it, of course, has to do with the thoughts I have when waking up. I think I have to work on those. ;-)

over 7 years ago

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blujay has a question about the Wake up on time rule.

Heart.half.16 9 · 23 pts

Anyone have any tips on this? I have chronic fatigue syndrome and am so constantly tired that getting up on time is.. almost impossible :(

over 7 years ago

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SinlessGrace has a tip for the Wake up on time rule.

Heart.empty.16 -55 · 11,219 pts

over 7 years ago

:)

aespiegel has a question about the Wake up on time rule.

Heart.half.16 1 · 744 pts

What are some tips on waking up on time?

over 7 years ago

:)

rayneblueoh has a tip for the Wake up on time rule.

Heart.empty.16 -54 · 604 pts

Adjust your wake-up time a little each week, especially if you are shooting for waking earlier. If you wake at 7a now, try waking at 6:50a for 7 days, then maybe 6:40a. (Or do it in 15 min increments)

Personally, I have had to go to actually sitting up in the bed once I hit the alarm (which is an improvement because I used to snooze 5-6 times each morning).

almost 8 years ago

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JacquiC has a tip for the Wake up on time rule.

Heart.empty.16 0 · 1,206 pts

Really close outside my window is the clock tower. This means that every day when I’m lying in bed thinking that I’d really rather stay there, I hear the seven-o-clock bell and have to jump out of bed before the chimes finish. It makes me feel like Cinderella.

:) mirabehn
almost 8 years ago

:-)

almost 8 years ago

:)

corazon has a tip for the Wake up on time rule.

Heart.full.16 11 · 3,100 pts

wake up on time will make your fresh !

about 8 years ago

:)

corazon has a tip for the Wake up on time rule.

Heart.full.16 11 · 3,100 pts

waking up on time and found the great things in morning

about 8 years ago

:)

corazon has a question about the Wake up on time rule.

Heart.full.16 11 · 3,100 pts

when i woke up late time . what will i get ??

about 8 years ago

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karena has a question about the Wake up on time rule.

Heart.half.16 7 · 5,260 pts

I’m on vakay this week, so I don’t need to follow my bedtime/wake-time rules. Therefore, is it cheating just to click “yes” for “go to bed by 10” and “wake up by 6,” even if I don’t really do those things?

:) blj
about 8 years ago

I think that’s allowed :-)

:) karena
about 8 years ago

Thanks, Ben. Residual guilt from my Catholic upbringing means I have trouble fudging rules. :)

:) AniKarenina
about 8 years ago

I think it’s totally permissible. :)

about 8 years ago

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mieraimoet has a question about the Wake up on time rule.

Heart.full.16 13 · 2,569 pts

ada yg slalu on time kl bangun tidur/gak pernah telat??

about 8 years ago

:)

mieraimoet has a question about the Wake up on time rule.

Heart.full.16 13 · 2,569 pts

ada yg slalu on time kl bangun tidur/gak pernah telat??

about 8 years ago

:)

careychristie has a tip for the Wake up on time rule.

Heart.half.16 6 · 3,155 pts

It is easy to wake up on time if you borrow Wilder.

about 8 years ago

:)

careychristie has a tip for the Wake up on time rule.

Heart.half.16 6 · 3,155 pts

It is easy to wake up on time if you borrow Wilder.

about 8 years ago