Get up at 4 AM every day
HABIT #55
Starting Thursday, 19 January 2023 | Day 30
Details & Clarification
Every day, or should I say night, I want to get up at 4AM.
Starting point & Lessons from the past
I’ve been experimenting with this for the past two weeks, before that I would usually get up somewhere between 7.30 and 8.30 AM. What works really well is to use my Pavlok as an alarm with the ‘take a picture to turn off your alarm’ feature on. This way I have to at least get out of bed to turn offf my alarm, plus I get a nice little shock if I’m quite slow which also helps to jolt me awake. The other thing that helps is having a few simple things to do first thing like going to the toilet and weighing myself, so I can do these on autopilot while waking up, instead of letting my mind play with the idea of getting back to bed. Doing my plank straight after also helps to fully wake up my body.
Why this habit is important to me:
- It will give me 2+ more hours a day, (keeping in mind the two naps that I’ll have to take to get enough deep/ REM sleep) without sacrificing my energy.
- Which in turn will help me achieve my goals faster and/ or with more joy (because I have more time to do things in a way I enjoy and feel less time pressure).
- Plus, make it easier to pursue more goals at the same time. I can feel like my ballet goal can get in the way of my business goal as there’s only so much time in the day. Having a couple of extra hours a day, gives me the feeling I can work on my ballet and other goals without sacrificing (too much) on my business goal.
Identities I want to build with this habit:
It will help me with nearly all of the identities I want to build as it gives me more time to pursue those.
- Playfully unstoppable
Trigger:
- I will do this every morning at 4 AM, I’ve set an alarm on my Pavlok to remind me.
Tracking:
- I will track this habit on my challenge stats page.
Habit boosters (things that will help me follow through):
- Public accountability: Having it part of this public challenge will boost my motivation to follow through.
- Pre-commitment: By setting up an alarm that forces me to get out of bed, I’m using a pre-commitment device to help me follow through on my intentions. (Because oh boy, otherwise I would snooze for hours or turn off my alarm all together).
Obstacle battleplans (how I’ll deal with potential obstacles):
- Desire to snooze/ turn off alarm: They say willpower is strongest in the morning, but immediately after waking up, my willpower seems to be at it lowest (at least when I’m still in bed). To combat this, I’m using my Pavlok alarm clock that forces me to get out of bed and take a picture of something in another room, plus zaps me if I’m too slow.
- Feeling desire to get back to bed: I know the first few minutes of each morning, I kinda want to get back to bed. What helps is to think that this will mess up my whole sleep schedule. It also helps to have a solid morning routine which starts simple and fuels my energy as I discuessed in the ‘starting point & lessons from the past’ section.
- Feeling tired during the day: More time is useless to me if I don’t have the energy to use it. That’s why I wanted to experiment with this (in combination with new bedtime and nap habits) before committing to them. I seem to have the same levels of energy as before, though there are a few moments I feel more tired. Yet, before I also had moments of fatigue and even sometimes took a nap even though I had slept for 8 or 9 hours. From what I’ve read about this sleep schedule it takes about 4 weeks to fully adjust to it. I need to keep all this in mind on days where I feel tired and tempted to go back to my old sleeping schedule.
Challenge Updates
Intro: Is it possible to build 100 habits in 100 days?
Stats: My challenge progress & success rates so far
Day 1: The habit recipe to kickstart your habits like never before
Day 2: Motivation is not always the problem - Fix this thing first
Day 3: Uncover golden nuggets from the past before designing the future
Day 4: A shocking technique powerful enough to quit smoking in 5 days with a success rate up to 61.4%
Day 5: The single most important thing to boost motivation
Day 6: 5 words to keep in mind when you're struggling with perfectionism
Day 7: The two types of progress and how to combine them for maximum effectiveness
Day 8: Let your brains desires work for you
Day 9: Swap this thought - make failure your friend
Day 10: How to align your habits with your goals so you get the results you want
Day 11: The Fresh Start Effect, and how to use it for habit-building all year long
Day 12: Make it easy for yourself - prepare your habit success
Day 13: Reduce regret - build habits for the things that count
Day 14: A simple technique that makes building habits more fun and effective
Day 15: Minimum Viable Habits - The key to consistency
Day 16: Rule your habits, don't let your habits rule you
Day 17: Another crazy experiment
Day 18: The 'Don't-Break-The-Chain' Myth
Day 19: How better predictions lead to better habits
Day 20: My experiece so far & a useful type of resistence
Day 21: The difference between willpower and self-discipline and which one to rely on most
Day 22: How to use this one piece of habit advice that's extremely effective, but usually hard to implement
Day 23: Motivation is not as unreliable as you might think
Day 24: On falling in love with the process & why I'm tweaking my daily updates
Day 25: A new type of challenge update & something to try for extra focus
Day 26: Curiosity and wonder can help you improve your habit plan
Day 27: Habit bundling - a strategy for when you're short on time
Day 28: Make your habits more enjoyable – use a temptation bundle
Day 29: A way to collect habit ideas for maximum impact
Day 30: The crazy sleeping experiment continued…
Day 31: An easy and affordable way to extract habit ideas
Day 32: Simplify to make room for experimentation
Day 33: Updating routines to make them more effective
Day 34: Obstacle battleplans for sick days
Day 35: Adding another Mighty Habits content habit
Day 36: Figuring out how to keep up with my sleeping schedule while sick
Day 37: Another obstacle battleplan to deal with sickness
Day 38: A tiny update
Day 39: Alternative habits
Day 40: Adding comfort
Day 41: Playing with building a new habit app
Day 42: Increasing the flexibility of my sleeping schedule
Day 43: Working on a new tracking system
Day 44: A perfect day
Day 45: Still working on a new tracking system
Day 46: The first few habit cancellations
Day 47: A festive reason to miss a habit
Day 48: A challenge within a challenge
Day 49: When excitement gets you up at 2.45 AM
Day 50: Deep in launch prep
Day 51: It's almost there
Day 52: The beta memberships are live
Challenge Habits
Habit 1: Post a challenge update in the Mighty Habit FB group every day
Habit 2: Go live every week in the Mighty Habits FB group
Habit 3: Send weekly newsletter that includes challenge update
Habit 4: Plank & ab wheel every day
Habit 5: 30 minute ballet strength training every weekday
Habit 6: Curl my hair twice a week
Habit 7: Paint my nails once a week
Habit 8: Wear jewelry every day
Habit 9: Weigh myself every day
Habit 10: Do a daily 2-minute snack aversion Pavlok session
Habit 11: Update whiteboard with visual progress of Mighty Habits every week
Habit 12: Update whiteboard with progress stats of goals every week
Habit 13: Create progress report of goals every week
Habit 14: Dance around in my room for 2 songs every day
Habit 15: 30 20 minute ballet stretching every weekday
Habit 16: Track & share stretching progress in MFT FB group every weekday
Habit 17: Weekly Daily habit plan check-in
Habit 18: Update challenge stats page daily
Habit 19: Do a monthly review
Habit 20: Take out the trash twice a week
Habit 21: Create monthly ballet progress report
Habit 22: Practice and give massage once a month
Habit 23: Do personal + business finances once a month
Habit 24: Do daily shutdown routine
Habit 25: Monthly call with my friend who’s biking around the world
Habit 26: Tidy my bedroom daily
Habit 27: Clean the kitchen daily
Habit 28: Submit item for promo to Evelyn’s list each week
Habit 29: Read 10 pages a day
Habit 30: Keep my phone upstairs in the evening
Habit 31: Take vitamins daily
Habit 32: Track finances daily
Habit 33: Create overview of non-recurring expenses weekly
Habit 34: Eplilate my legs weekly
Habit 35: Submit one item for feedback every week
Habit 36: Daily tickle session for my mom
Habit 37: Weekly head tickle session for my parents
Habit 38: Film myself doing ballet class and send recording to Isabella each month week
Habit 39: Do one value interview a week
Habit 40: Read one page from the Daily Stoic
Habit 41: Stretch glutes for 2 minutes while brushing my teeth
Habit 42: Balance on one leg while doing tickle sessions
Habit 43: Do 5 roll downs against wall couple of times throughout the day
Habit 44: Do a daily wall squat
Habit 46: Do 5 min of metatarsal exercises a day while waiting
Habit 47: Do 2 min neck stretch daily
Habit 48: Do 10 min of standing glute stretch while checking news/ social media/ mail
Habit 49: Do 10 min of sitting glute stretch while checking news/ social media/ mail
Habit 50: Visualize daily ballet routine & ballet goals
Habit 51: Daily 15 min frog stretch while reading
Habit 52: Monthly photo shoot for social media
Habit 53: Monthly social media photos edit session
Habit 54: Post weekly live with training on Youtube
Habit 55: Get up at 4 AM every day
Habit 56: Go to bed between 10.30 and 11 PM every night
Habit 57: Take two naps every day
Habit 58: Practice ballet choreography 25 min daily
Habit 59: Daily 15 min passive side split stretching
Habit 60: Post 3 one-liner posts in Mighty Habits FB group every week
Habit 61: Post one 'reveal/ where I stand' post in Mighty Habits FB group every week
Habit 62: Post 1 ‘behind-the-scenes/ member-win’ post in the Mighty Habits FB group every week
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