Train yourself to wake up early in 30 days

Choose your ideal wake up time

And make it a 30-day commitment. A recent study of 96 volunteers investigated the process of habit formation, as each volunteer tried to build a new habit over a 12-week period. The study found that it took an average of 60 days for a new habit to become automatic.

Stake money on it

Results show that commitments made with a financial penalty and an accountability buddy have a success rate of 80%, compared to a 29% success rate without the financial and social incentives.

Move 150 feet to prove that you're awake!

Check ins are GPS verified, so you can't fool the app. UpEarly therefore pre-commits you to moving 150 feet in the morning. Research has shown willpower can fail us especially in moments of tiredness and stress, whereas pre-committing yourself to the desired outcome tends to be much more effective.

8 Lessons for Waking Up Early

For most of my life, waking up early was extremely difficult for me. No matter how many positive motivations I listed out to wake up just one hour earlier—“I could meditate during that hour, or make a hearty green smoothie, or go for an early morning jog”—none of these reasons withstood the test of my “sleep brain”.

My sleep brain is the part of me that cringes at the sound of my alarm and then invents all sorts of clever reasons to hit the snooze button. In those tired, groggy moments when I am first waking up, my sleep brain has home-field advantage. In fact, research has shown that our willpower is a finite resource which can fail us in moments of tiredness, and when are we more tired than in those early-morning sleepy moments when we are rudely awakaned by our alarm clocks?

So I began studying my sleep brain to try to understand its mysterious ways. I noticed two patterns...

Read more >>

Subscribe for more tips on habit change