Lesson 4 of 6 · Anchor the morning, do not chase the night
The one sentence
Pick the time you already have to be up on a working day, and use that one.
The move
Anchoring the getting up time
10 minutes or less
- Pick the time you will get up, seven days a week, and make it the time that works on a working day.
- Get up at it whatever the night did. This is the one rule.
- Get light on you within the first half hour. Outside if you can, a window if not.
- Do not nap. If you must, before three in the afternoon and twenty minutes.
- Leave the bedtime alone entirely for two weeks. It will move on its own.
If it does not work
The first week is genuinely harder and the tiredness is the mechanism rather than a sign it is failing. If you are driving or operating anything, be careful in that week and say so to somebody.
Write the one sentence
A specific plan works better than a good intention. Fill both halves in your own words.
When
I will
Put it in your calendar
Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.
Kept in this browser only.