What & How of Waking Up Early

Mohammad Abdullah Janjua
6 min readApr 12, 2022

Before beginning to attempt it. You must realize why do you even want to wake up early? Are there any goals you want to achieve? Are you tired of your bad habits? Are you becoming more anxious day by day?

Photo by Brennan Martinez on Unsplash

You Will Never Wake up Early If…..

You don't have your WHY. If you do, then only it makes sense to move ahead.

The mechanism to wake up early depends on your mental simulation. You need to find a reason to get enough motivation and willpower.

Let us assume you have found your ‘WHY’! Now understand how your brain works into that.

First of all, don’t panic and don’t force yourself. Take baby steps. Remember, no one likes fatigue, if your brain senses fatigue in waking up early, it would never help you out for it.

So take it easy, and start waking up just 15–25 minutes earlier. Practice the same until you reach your intended time. The best time to wake up is around 4: am.

Sleep early. As basic as it sounds, it’s helpful. Sleeping early will make it easy for you to get up early. Switching off your phone and start reading will help you fall asleep easily.

If you Always Fail to Wake up Early, read this!

Other than the tips mentioned below, here is a starter. Jump out in 5 seconds! If you don’t jump out of bed within 5 seconds after your alarm went off, you have lost it.

Moreover, keep your alarm clock far from your bed, because otherwise, it’s easier to just hit snooze. Other than this, mentioned below are sufficient tips to help you become an early bird;

Drag without a Cue is a Mess

Your brain acquires sleep patterns behind a specific reason to deliver motivation. So, you must have something set up in the morning that is important to you or something that makes you excited.

Such as if you have decided to go to the gym, you shall set your warm-up early in the morning, this way, your brain will have a Cue to wake you up early in the morning.

Give your brain something to move you on with, if you like to spend time with yourself peacefully, teach your brain about deep silence at 4:am and that you will wake up just to spend a quality Me time!

It’s Not That Good when It's Not that Bad

Another way to deal with your bad sleeping cycle is to keep it bad! When your sleeping cycle is bad, it gets out of control sometimes, such as if you sleep around 4: am and wake up at 2:pm, the next day you will probably sleep around 5:am and wake up later than before.

The reverse method allows you to extend this cycle to its worst scenario, where you end up sleeping in the evening and automatically wake up in the morning. Then hold onto it and try to maintain it. Usually, it takes a week to complete the cycle until you are good to go!

I have tried this technique more than once and it works every time.

Bring Your Next Morning the Night Earlier (Pre-environment setup)

This method helps inform your brain about your next day’s wake-up time before. You could set a practical situation for the next day, such as if we follow up on the above-mentioned Cue, placing your tracksuit and joggers on the corner of your bed at night will keep your brain alarmed for the next day’s wakeup task and force it to release stress hormones for the run the next morning.

You Woke Up Early! Now What?

Photo by Jonathan Cosens Photography on Unsplash

If you have been successful in acquiring a good sleep cycle, first of all, you’re the man! Hats off! And if you haven’t been able to set a practical Cue, then there is a chance that you are now confused about what to do after waking up early in the morning, and remember, ultimately it is not about just waking up early, it’s about starting your day early. There are some amazing things that you can do to have a heads up.

  1. Lose Everything- I mean meditation. Right after waking up, your brain’s activity could only take you so far with decisions and hectic activities. Its memory to adapt to the routine must be given a chance.

There are two sorts of exercises a human being must have in routine, brain exercise, and body exercise.

Now, both are equally essential for a healthy day, the state of your brain and body must be aligned well. Sit in an attentive position outside, in your gallery, or wherever, close your eyes, let the fresh air breeze sink in, breathe slowly, try to empty your mind, and think of any pleasant thing.

It is meditation. If you haven’t done it, I must tell you, it does wonders. I go up on my roof, face the sun, sit without rest, and breathe calmly.

  1. Stop Resting with Eyes Open- Feel amazing that you just woke up when the entire world is sleeping. And now you can feel peace and silence inside you. You may need to warm up your muscles after a frozen sleep at bedtime and Buddha’s magic meditation right after.

Your muscles must be stiff after staying in bed for 7–8 hours, it takes muscle memory around 30 minutes to adapt its form. Start stretching and exercising. This will help you become active and increase blood flow in the body as well as increase fresh oxygen levels to boost your mood and digestive system.

I recommend exercising while exposed to fresh air.

Got Any Goals for Life?- No! You haven’t done enough, it is still not time to take your touch screen tile out. Avoid distractions such as social media or other notifications, switch on an airplane mode. A moment of realization must be attained.

You may sit down and relax for a bit, and think whatever! Then start a mental breakdown, ask questions to yourself, such as what are your goals and what is important to you!

Writing down your goals or objectives in a present continuous form is scientifically proven to strengthen your belief in them and set positive expectations for your future.

  1. Man with a Plan- You must now plan your week and write down essential objectives to achieve this week, that will complement your goal (otherwise irrelevant). This will give a clearer picture of your week ahead and builds more connection with your goal as well.

As part of this, this activity will keep your brain aside from distractions for the entire week, as your subconscious mind had instilled the objectives for the entire week, there should be no room for unnecessary things.

  1. · Daily tasks breakdown- Now break it down to even smaller tasks. Keep your objectives the same, and write down tasks for your day that should be helping you achieve your weekly objective.

Organizing yourself helps your mental simulation to work on logic-based anticipations for the future, and helps you take better decisions for your week or month-end goal.

  1. · Read- Last but not least. In the end, you must read valuable books or journals of any kind. That shall represent positivity and fill you with knowledge.

Reading is always amazing in the early morning, your concentration is at its peak with no distractions, connection with the book is effective and much more valuable at that time.

Moreover, reading books have deducted the feeling of loneliness and disconnection, instead, it works to increase the sense of connections and liveliness as it feels like talking to the author while responding with active thoughts.


Other than all of this, you must spend a part of your morning routine doing something that feeds your passion. Your passion could be of any sort. But a part of your morning routine must serve it.

The purpose of building an early morning routine is not just to fill your Instagram highlights or to check what it’s like. It is meant to fulfill your journey with health and success. The ultimate goal here is for you to work on yourself.

Waking up early and doing nothing, or doing unnecessary things is just trash in trash, it wouldn’t affect you positively at all. However, keeping aside distractions, and being open to adapting new decent habits and routines would give your journey an electrifying boost.



Mohammad Abdullah Janjua

I seek knowledge and wisdom in Books, Researches and the most valuable channel, Human Beings. Welcome to my bubble!