how i become an early bird
from being a chronic night owl [72]:
I have been a night owl since middle school, loving to stay up until 1 or 2 am. I used that as “me time” for working, studying or reading in peace.
It’s the only time of the day when the outside world is dark and quiet and I have few distractions: no social events, eating, cleaning, or anyone to answer to. That habit started as I went through my teenage years’ internal clock adjustment but it grew into “revenge bedtime” where I excessively use nighttime to make up for lost hours during the work day. Optimally I like going to bed late if I could start working at 10 am or later but said schedule ultimately led to eating dinner at 9 pm and feeling groggy before a workday even starts.
The past few weeks have been the complete opposite. I went to bed before midnight and woke up at 6 am most days. I am delighted to announce that I have been loving this routine and feel more calm and in command of my day than ever before.
In Atomic Habits, James Clear mentions the necessity of creating optimal conditions for the habit you desire to stick to and attaching a positive feeling/reward with the completion of it. I have been utilizing these mechanisms to uphold my early-rise tendency. I know I would struggle to wake up before sunrise if all I do is sit in bed or lounge aimlessly around my apartment. What I do instead is creating a prior obligation and reward myself after I complete it to make waking up early more compelling.
This is how I do it: I make a point to sign up for a workout class the night before. These classes tend to start anywhere from 6 to 7. Because I already commit, my brain registers the need to wind down for bed earlier. The first few mornings were challenging as I struggled to go to bed before 12 but they got better over time. Once the first day kicked in, I got tired earlier and fell asleep with less effort. Working out in the morning sets the mood for the entire day. The endorphins you have from the morning help you start the day on a good note and have more energy throughout the day.
As a former night owl (and still a night owl if allowed), I found the quiet moment signature of nighttime in the early hours when the whole world is half asleep. By the time I get home and get ready for work, I have had two hours of the day to myself. I also like going to coffee shops and grabbing a drink for a nice caffeine boost. This is where I like to write my morning pages. The practice of writing in the early hours is meditative. As an anxious ball, this has been therapeutic for my mental health. I never thought I would become an early bird, but here we are.
In essence, the workout is to make me get out of my apartment and the drink acts like a reward. Your obligation and reward can be anything that fit your preference and lifestyle. As an alternative, you can schedule a morning walk with a friend/family/partner to have you out of bed and then make yourself a nice breakfast/*inserts something you like to do* as a treat. In the long run when you solidify the habit, the brain will demand fewer rewards and can thrive off doing the act itself.
I hope this can be helpful, whether you are feeling low energy or need a new addition to your morning routine, feel free to share your personal experience in the comment section. Early birds and night owls are welcome!
Thanks for reading Life with MD. Subscribe for monthly posts in your inbox. I write about emotional health, intentional living, and life away from my home country.
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Thanks for sharing! I've been going to bed early and getting up early too. It's amazing how shifting your day earlier makes a difference!
Oh this makes sense. I'm also trying to get into bed earlier now.