Becoming a morning person is not something that happens overnight—but it is something that can happen one morning at a time. Habit Nest founders Ariel Banayan, Amir Atighehchi, and Mikey Ahdoot have created the Morning Sidekick Journal to help perma-snoozers finally tackle their early-riser dreams. Now, all you need is a couple extra minutes in the a.m. to change your habits for good.
The 12-week-long journal—which includes nearly 200 pages of tips and advice—is backed by the research of psychologist Phillippa Lally who, alongside a team at University College London, proved that it takes approximately 66 days for a new behavior to become automatic. Using a combination of positive reinforcement, real-life success stories, and tracking, the Morning Sidekick Journal motivates users to get into the habit of waking up early and to keep that new habit.
Ready to start waking up early with ease? These tips will make it happen.
Tip No. 1: Find Your "Why"
To tackle any goal, it's essential to be focused. "It's really about understanding why you want to do this," says Banayan. "You have to have a reason for moving toward your goal that will keep you motivated." When you remember why you started, you have all the more reason not to give up.
Tip No. 2: Get Some Accountability
"One of my best friends wanted to start waking up early along with me, so only one of us would set an alarm, and then would call the other one to wake them up," says Banayan. "That way, you really have to rely on one another." Habit Nest has also created a private Facebook group that Morning Sidekick Journal users are free to join in order to immerse themselves in a community of fellow early risers, all of whom can help hold each other accountable.
Tip No. 3: Spread Positive Vibes
The Morning Sidekick Journal is filled with advice for making mornings easier, but it never uses negative reinforcement or guilt to motivate you into waking up earlier. Instead of beating yourself up for hitting snooze, focus instead on how you can make mornings a happier experience. Positive reinforcement will get you the results you really want.
Tip No. 4: Push Through the Hard Part
It's common myth that it takes 21 days to get into a habit, but it varies for everyone. By encouraging users to track their morning progress for six weeks, the Morning Sidekick Journal ensures that they get past the first so-called "hell week" and solidify their new habit for good. "The content specifically helps you with the difficulty of the first week," says Banayan. "As your habits change, so does the content of the journal."
Tip No. 5: Get Into a Routine
Waking up early can be even more of a challenge when you have no reason for getting up in the first place. That's why it's best to plan your morning activities ahead of time. When you designate those early-bird hours for exercise, work, or an old hobby, you create extra incentive for getting out of bed—and a productivity boost is sure to help you maintain your newfound good habit.