Mantra Completed

Thanks for reading and adopting this mantra.

As you strive to make better decisions, it’s an excellent idea to spend some time on your personal growth.  I’m talking about you honestly, attentively listening to yourself.  This is the best source of wisdom. Kindness is a good habit, and it can be cultivated.

In fact, the process of successfully breaking a bad habit takes only three steps:

1: Be honest and understand Why you do it – let the reason be painful if necessary.
2: Connect to who you really are and set an important goal; think well about it.
3: Act accordingly and Never look back!

Don’t Hit Snooze

Clip 1

I know, I know, you must be thinking Youre NOT a morning person. You’ve never been able to rise early, you ‘value’ your  sleep, and you think you feel better with more of it even though, nowadays, there’s no question, you simply don’t get enough of it, (thanks to a full-time job, daily workouts and trying to balance a social life and family.)

But no matter how late you stay out or stay up, snooze shouldn’t t be a  part of your daily routine..

Why? Thats a valid question. Well, for a start, there’s scientific research that says that a snooze isn’t actually good for you. It disrupts your sleep rhythm, and studies have shown that those who use snooze more regularly feel groggier. But for me, it not the scientific reasoning that’s kept me to one alarm. It’s been about the behaviour that snooze is reinforcing.

This might sound daft, but what you are doing to the brain by hitting snooze is, telling yourself that it’s OK NOT to follow through with the things you intended to do today: right at the start of the day.

The more time you have to prepare for the day the less stress you will feel and that will help your daily amount of will power.

It’s more of the principle behind snoozing (or not, in my case). I firmly believe that how you wake up sets the tone for the day. Is it long, and drawn out and dreaded? Or does the sound of your alarm actually signal the start of a new, positive day?

I don’t know about you, but I’d rather just get-up and get-at-’em, while staying excited about what’s ahead.

Clip 2

Here’s why avoiding snooze will work for you


  1. It’s about quality.

Not hitting snooze reminds you what you want to prioritise–quality vs. quantity. You want to stay deeply in sleep until the last possible second. Snoozing only compromises that because the second you give in to that temptation to sleep just five more minutes, you won’t be in a healthy sleep for those moments. You’ll feel agitated during that time and afterwards, sleepier than if you didn’t hit snooze. Try going to sleep just five minutes earlier instead.

  1. It forces you to plan.

You go to bed knowing exactly when you need to get up–down to the minute. Some days that 6:17 a.m. Other days that might be 7:05 a.m. Whatever the time, you will be forced to take a few minutes every evening and plan. When does my dog have to go out? What am I eating? How long will it take to prepare?

The better your plan the night before, the more sleep you will get. ‘If I pack my bag and prep my clothes tonight, I get an extra 10 minutes.  By taking the right steps to being prepared means there’s nothing standing in your way.

  1. It eliminates excuses.

Set your intentions and set yourself up for success. Your mindset is so powerful. It’s that same attitude that guarantees you won’t be skipping the gym or bailing on plans with friends. No matter the time, the plan or the commitment at work, exercise or otherwise, excuses have no place in my day and they shouldn’t in yours.

  1. It makes You commit.

You commit to your day from the moment you wake up and You’re  all-in right from the start. You are forced to make decisions and stick to them, and you will apply that to your entire day. What are the things you want to get done and how am you going to do them?

Remind yourself why you’re doing what you’re doing: ‘I’m waking at 6 so that I can get my exercise done before the family is up, so I can have some quality time with them”.  Whatever it is you’re committing to, make it something you’ll look forward to–I promise the very act of promising yourself makes getting up that much easier.

  1. It reminds You to slow down sometimes.

Sticking to your commitments all week is hard and having a go-go-go morning plan can be intense. That’s why on the weekends,  try to take one day and forego the alarm. Still plan for quality shuteye, but with no alarm and no snooze, let your circadian rhythm (and sunlight of course), kickstart your day.

The Benefits of Getting Up Early

Getting up early will not only enable you to accomplish more, the feeling of that extra time will have a big impact on your stress levels throughout the day.
Rising early gives you the most amazing start. If you are used to starting your day by jumping out of bed late after hitting snooze multiple times and rushing to get yourself and the kids ready, and rushing to drop them to school and getting in to work late, then this might seem like a daunting prospect.  But ask yourself this:  Do you feel rushed, rumpled and barely awake, grumpy and behind everyone else? Would you like to feel organised, refreshed and ready to sieze the day?

How To Adopt This Mantra

Let’s look at how to implement a strategy that allows you to adopt this mantra with the least amount of stress to the fact that you are making lifestyle changes.  Remember these two things:

  1. You want to be the best version of you.  You are not currently happy with how you look/feel and you want that to change.  That means changing your current lifestyle habits.
  2. You will need  to go all in on this project if you really want this to work and you need to get used to being comfortable with being uncomfortable

Use these 3 questions to help you adopt this mantra

1.  How can you make this habit personal?

Choose how often you are going to commit to getting up early.  Is it just one day a week to start with? Is it 2?  Is it just week days?  Make the choice to get up and stick to it and be decisive.  Weekdays or when you have to be up for work and family routines work well to begin with.

2.  How can you make this habit easy?

Don’t make drastic 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.   Aim for an hour in the long run.  Adjust your bedtime accordingly and have quality time at the start of the day, rather than forced ‘you time‘ at the end, when you are actually tired and ready to sleep.

3.  What can you piggyback off?

Your trigger here is gong to be your morning alarm. The good news is that you are probably setting an alarm on work mornings.  The difficult thing here is that because you are coming from a state of sleep to awake, you might not notice the trigger and you may hit snooze, if that is your current habit.

That’s why you need to move your alarm out of arms length!

So, imagine having a renewing morning ritual, where you get so much done before 8 a.m.  You can do some exercise, plan your food, enjoy the peace and quiet before the rest of the family wakes.  The early morning hours are so peaceful, so quiet. It’s my favourite 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.  You will have time for breakfast and it will create harmony with family members and by the time you get to work, you feel like you’ve gotten a head start.  There is no better way to start off your day than to wake early, in my experience.

Write down and say your personalised mantra out loud every night.

  • I am going to get up at least 15 minutes earlier
  • I am 100% ready to make changes in my life and I am ready to take the early riser challenge.
  • I am 90-100% confident that I will get up at least 15-30 minutes earlier for 6 out of the next 7 days

“The early morning has gold in its mouth,” said Benjamin Franklin.

Getting up earlier will make you more productive, reduce your stress levels, ensure better sleep, have a higher mental and physical capacity and will provide you with lots of positivity. This will help you feel more in control of life. .