10 Benefits of Rising Early, and How to Do It

 10 Benefits of Rising Early, and How to Do It

Recently, reader Rob asked me about my habit of waking at 4:30 a.m. each day, and asked me to write about the health benefits of rising early, which I thought was an excellent question. Unfortunately, there are none, that I know of.

However, there are a ton of other great benefits.

Now, let me first say that if you are a night owl¹, and that works for you, I think that’s great. There’s no reason to change, especially if you’re happy with it. But for me, switching from being a night owl to an early riser (and yes, it is possible) has been a godsend. It has helped me in so many ways that I’d never go back. Here are just a few:

Greet the day. I love being able to get up, and greet a wonderful new day. I suggest creating a morning ritual² that includes saying thanks for your blessings³. I’m inspired by the Dalai Lama, who said, ” Everyday, think as you wake up, ‘today I am fortunate to have woken up, I am alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all beings, I am going to have kind thoughts towards others, I am not going to get angry or think badly about others, I am going to benefit others as much as I can.’ 

Amazing start. I used to start my day by jumping out of bed, late as usual, and rushing to get myself and the kids ready, and rushing to drop them to school and come in to work late. I would walk into work, looking rumpled⁴ and barely⁵ awake, grumpy and behind everyone else. Not a great start to your day. Now, I have a renewing morning ritual, I’ve gotten so much done before 8 a.m., my kids are early and so am I, and by the time everyone else gets in to work, I’ve already gotten a head start. There is no better way to start off your day than to wake early, in my experience. 

Quietude. No kids yelling⁶, no babies crying, no soccer balls, no cars, no television noise. The early morning hours are so peaceful, so quiet. It’s my favorite time of day. I truly enjoy that time of peace, that time to myself, when I can think, when I can read, when I can breathe. 

Sunrise. People who wake late miss one of the greatest feats⁷ of nature, repeated in full stereovision each and every day — the rise of the sun. I love how the day slowly gets brighter, when the midnight blue turns to lighter⁸ blue, when the brilliant colors start to seep⁹ into the sky, when nature is painted in incredible¹⁰ colors. I like doing my early morning run during this time, and I look up at the sky as I run and say to the world, “What a glorious day!” Really. I really do that. Corny, I know. 

Breakfast. Rise early and you actually have time for breakfast. I’m told it’s one of the most important meals of the day. Without breakfast, your body is running on fumes¹¹ until you are so hungry at lunchtime that you eat whatever unhealthy thing you can find. The fattier and sugarier, the betterier. But eat breakfast, and you are sated until later. Plus, eating breakfast while reading my book and drinking my coffee in the quiet of the morning is eminently¹² more enjoyable than scarfing something down on the way to work, or at your desk. 

Exercise. There are other times to exercise besides the early morning, of course, but I’ve found that while exercising right after work is also very enjoyable, it’s also liable¹³ to be canceled because of other things that come up. Morning exercise is virtually never canceled. 

Productivity¹⁴. Mornings, for me at least, are the most productive¹⁵ time of day. I like to do some writing in the morning, when there are no distractions¹⁶, before I check my email or blog stats. I get so much more done by starting on my work in the morning. Then, when evening rolls around, I have no work that I need to do, and I can spend it with family. 

Goal time. Got goals? Well, you should. And there’s no better time to review them and plan for them and do your goal tasks than first thing. You should have one goal that you want to accomplish this week. And every morning, you should decide what one thing you can do today to move yourself further towards that goal. And then, if possible, do that first thing in the morning. 

Commute¹⁷. No one likes rush-hour traffic, except for Big Oil . Commute early, and the traffic is much lighter, and you get to work faster, and thus save yourself more time. Or better yet, commute by bike. (Or even better yet, work from home.) 

Appointments. It’s much easier to make those early appointments on time if you get up early. Showing up late for those appointments is a bad signal to the person you’re meeting. Showing up early will impress them. Plus, you get time to prepare. 

How to Become an Early Riser

Don’t make drastic¹⁸ changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes. Do this gradually until you get to your goal time. 

Allow yourself to sleep earlier. You might be used to staying up late, perhaps watching TV or surfing the Internet. But if you continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over. I suggest going to bed earlier, even if you don’t think you’ll sleep, and read while in bed. If you’re really tired, you just might fall asleep much sooner than you think. 

Put your alarm clock far from you bed. If it’s right next to your bed, you’ll shut it off or hit snooze. Never hit snooze. If it’s far from your bed, you have to get up out of bed to shut it off. By then, you’re up. Now you just have to stay up. 

Go out of the bedroom as soon as you shut off the alarm. Don’t allow yourself to rationalize going back to bed. Just force yourself to go out of the room. My habit is to stumble¹⁹ into the bathroom and go pee. By the time I’ve done that, and flushed²⁰ the toilet and washed my hands and looked at my ugly mug in the mirror, I’m awake enough to face the day. 

Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option. 

Have a good reason. Set something to do early in the morning that’s important. This reason will motivate you to get up. I like to write in the morning, so that’s my reason. Also, when I’m done with that, I like to read all of your comments! 

Make waking up early a reward. Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to waking up early. A good reward is to make a hot cup of coffee or tea and read a book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating²¹. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine. 

Take advantage of all that extra time. Don’t wake up an hour or two early just to read your blogs, unless that’s a major goal of yours. Don’t wake up early and waste that extra time. Get a jump start on your day! I like to use that time to get a head start on preparing my kids’ lunches, on planning for the rest of the day (when I set my MITs), on exercising or meditating, and on reading. By the time 6:30 rolls around, I’ve done more than many people do the entire day.

1 owl   

n.猫头鹰，枭

参考例句：

• Her new glasses make her look like an owl.她的新眼镜让她看上去像只猫头鹰。
• I'm a night owl and seldom go to bed until after midnight.我睡得很晚，经常半夜后才睡觉。

2 ritual   

adj.例行的，老规矩的，惯常的

参考例句：

• This was the monthly ritual.这是每月一次的例规。
• I realized that here the conventions required me to make the ritual noises.我意识到此时按照惯例我应该说些客套话。

3 blessings   

n.（上帝的）祝福( blessing的名词复数 )；好事；福分；因祸得福

参考例句：

• Afflictions are sometimes blessings in disguise. 塞翁失马，焉知非福。 来自《简明英汉词典》
• We don't rely on blessings from Heaven. 我们不靠老天保佑。 来自《现代汉英综合大词典》

4 rumpled   

v.弄皱，使凌乱( rumple的过去式和过去分词 )

参考例句：

• She rumpled his hair playfully. 她顽皮地弄乱他的头发。
• The bed was rumpled and strewn with phonograph records. 那张床上凌乱不堪，散放着一些唱片。 来自辞典例句

5 barely   

adv.仅仅，几乎没有，几乎不

参考例句：

• The male bird is barely distinguishable from the female.雄鸟和雌鸟几乎无法辨别。
• He took barely enough money to keep the children in bread.他赚很少的钱仅够孩子们勉强糊口。

6 yelling   

v.叫喊，号叫，叫着说( yell的现在分词 )

参考例句：

• The coach stood on the sidelines yelling instructions to the players. 教练站在场外，大声指挥运动员。
• He let off steam by yelling at a clerk. 他对一个职员大喊大叫，借以发泄怒气。 来自《简明英汉词典》

7 feats   

功绩，伟业，技艺( feat的名词复数 )

参考例句：

• He used to astound his friends with feats of physical endurance. 过去，他表现出来的惊人耐力常让朋友们大吃一惊。
• His heroic feats made him a legend in his own time. 他的英雄业绩使他成了他那个时代的传奇人物。

8 lighter   

n.打火机，点火器；驳船；v.用驳船运送；light的比较级

参考例句：

• The portrait was touched up so as to make it lighter.这张画经过润色，色调明朗了一些。
• The lighter works off the car battery.引燃器利用汽车蓄电池打火。

9 seep   

v.渗出，渗漏；n.渗漏，小泉，水（油）坑

参考例句：

• My anger began to seep away.我的怒火开始消下去了。
• If meteoric water does not evaporate or run overland,it may seep directly into the ground.如果雨水不从陆地蒸发和流走的话，就可能直接渗入地下。

10 incredible   

adj.难以置信的，不可信的，极好的，大量的

参考例句：

• Some planets run at incredible speed.某些星球以难以置信的速度运行着。
• Her answer showed the most incredible stupidity.她的回答显示出不可思议的愚蠢。

11 fumes   

n.(强烈而刺激的)气味，气体

参考例句：

• The health of our children is being endangered by exhaust fumes. 我们孩子们的健康正受到排放出的废气的损害。
• Exhaust fumes are bad for your health. 废气对健康有害。

12 eminently   

adv.突出地；显著地；不寻常地

参考例句：

• She seems eminently suitable for the job. 她看来非常适合这个工作。
• It was an eminently respectable boarding school. 这是所非常好的寄宿学校。 来自《简明英汉词典》

13 liable   

adj.有...倾向的，有法律责任的

参考例句：

• We are all liable to make mistakes when we're tired.我们疲劳的时候都容易出错。
• He is liable for the fault of his son.他应该为他儿子的过失负责。

14 productivity   

n.生产力，生产率，多产

参考例句：

• Farmers are introducing in novations which increase the productivity.农民们正引进提高生产力的新方法。
• The workers try to put up productivity.工人设法提高生产率。

15 productive   

adj.能生产的，有生产价值的，多产的

参考例句：

• We had a productive meeting that solved some problems.我们开了一个富有成效的会议，解决了一些问题。
• Science and technology are part of the productive forces.科学技术是生产力。

16 distractions   

n.使人分心的事[人]( distraction的名词复数 )；娱乐，消遣；心烦意乱；精神错乱

参考例句：

• I find it hard to work at home because there are too many distractions. 我发觉在家里工作很难，因为使人分心的事太多。
• There are too many distractions here to work properly. 这里叫人分心的事太多，使人无法好好工作。 来自《简明英汉词典》

17 commute   

vi.乘车上下班；vt.减(刑)；折合；n.上下班交通

参考例句：

• I spend much less time on my commute to work now.我现在工作的往返时间要节省好多。
• Most office workers commute from the suburbs.很多公司的职员都是从郊外来上班的。

18 drastic   

adj.严厉的，极端的，激烈的，猛烈的

参考例句：

• His view brings a drastic argument.他的观点引起激烈的争论。
• The situation brings home to us the need for drastic preventive actions.这种情况使我们深切地感到采取极端的行动是必要的。

19 stumble   

n.绊倒，失策；vi.绊倒，失策，踌躇，无意中发现；vt.绊倒，困惑

参考例句：

• Be grateful to those who have made you stumble,for they have strengthened your ability.感激绊倒你的人，因为他强化了你的能力。
• You never knew when you might stumble across some new talent.谁也说不准什么时候会碰上一位新的天才。

20 flushed   

a.(～with sth.)兴奋的，充满喜悦的

参考例句：

• She flushed with anger. 她气得涨红了脸。
• Her face was flushed with anger. 她的脸气红了。

21 meditating   

a.沉思的，冥想的

参考例句：

• They were meditating revenge. 他们在谋划进行报复。
• The congressman is meditating a reply to his critics. 这位国会议员正在考虑给他的批评者一个答复。