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While some of us may prefer to snooze the alarm about 10 times and be in a rush in the morning just for the precious extra 30 minutes of sleep, some of the most successful people in the world have already conquered half of their day. Waking up early is more than discipline to them, it’s the precious time they use to brainstorm, exercise, and write down their goals for the day.

Laura Vanderkam writes in her new book, What the Most Successful People do Before Breakfast. “Learning to use our mornings well is, in our distracted world, what separates achievement from madness. Before the rest of the world is eating breakfast, the most successful people have already scored daily victories that are advancing them toward the lives they want.”

 

1.    SLASH AN HOUR FROM YOUR DAY

“For the sake of decompressing your day, assume you have one less hour in the evenings (to be set aside for a wind down period) and say no to things that infringe on that time.”, says Dr. Marks. Use an hour at night to wind down, think about your day and what you could do better, Sorry, Netflix.

 

2. PROTEIN-PACKED BREAKFAST

Skip the doughnut and go for either eggs, yogurt, or even a protein shake! Protein in the morning will not only help you stay fuller longer, but it will also give you more energy. According to Dr.Winter, protein facilitates wakefulness, he says, while carbohydrates promote sleep. “Protein increases your dopamine levels, which help make you ready for the day.”

 

3.  EXERCISE EARLY

We’re wired (via circadian rhythms/our internal 24-hour clock) to have peak alertness around mid-morning. Not only is this the best time to exercise because of your alertness, but the adrenaline from working out will give you enough energy for the rest of your day! Best part of it all? According to research, exercising before breakfast burns more fat calories!

 

4. INVITE THE LIGHT

“Bright light from a light box that is designed to emit light similar to sunlight is probably the most powerful thing you can do to force your body awake in the mornings,” says Dr. Marks. Your brain is sensitive to light and temperature, which is why we don’t sleep as well after a certain time of morning even if we’ve had the longest, hardest day and go to bed way past our bedtime.

 

5. USE A SMART ALARM

Instead of snoozing your alarm multiple times a week, use a smartphone alarm app, such as Smart Alarm or Math Alarm, that requires you to solve a math problem to turn it off or set it to snooze.

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