Today is the last day of July, the goal-free month. Tomorrow is August, and the start of one of the biggest habit changes I have ever undertaken. Tomorrow is the first day of adopting the habit of waking up early, I named it the Early Bird Challenge.
In a previous article I wrote about the reasons why I want to be an early bird. There are a lot of benefits to changing, however during the change these benefits are not there yet (certainly not in full effect). So during this month I need determination and support. And to support me during this month, I will join Leo’s August Challenge, over at Zen Habits. And my spouse of course supports me as well, and I empowered her to help me (by being grateful for the occasional poke in the ribs around 5am).
Preparation
Before anything else, preparation is the key to success.
- Alexander Graham Bell
Going cold-turkey is not an option, as my internal clock needs to adjust to the new time-settings. It’s kind of like jetlag, but then the other way around. So in preparation, I need to know what I want to achieve (goal), how I’m going to get there (schedule) and what I need to make it happen (tools).
Goal:
- Waking up at 4:30 am daily (yes even in the weekends)
Schedule:
- 6:00 (August 1-5)
- 5:30 (August 6-12)
- 5:00 (August 13-19)
- 4:30 (August 20-31)
Tools:
- Silent alarm-clock
- Coffee-machine
- Daily check-in to Leo’s August Challenge
The schedule is setup in such a way that a new time starts on a Monday, which already is an existing marker in the week. And on Mondays I work from home, so when the change is hard on me, I have some flexibility to adjust during the day.
The silent alarm clock needs a little explanation. As this habit change is meant only for me, and not for my spouse, I needed to find a way to be woken by an alarm clock without waking her up. Sound wakes us both (abruptly) and light wakes us both too (be it gradually). So I had my mind set on an alarm that only vibrates.
I know they exist, as people with hearing disabilities often use this as an alarm. My cell phone has this function, but not without sound. So I made a mp3 with a minute of silence, and use that as the sound signal. All I have to do is to put this under my pillow and it wakes me up, and only me.
Great expectations
If you paint in your mind a picture of bright and happy expectations, you put yourself into a condition conducive to your goal.
- Norman Vincent Peale
I have been visualizing myself waking up early for a couple of weeks. My expectations for the benefits are:
- Better rested.
I expect that this habit will ultimately result in more sleep, as compared to now. - More family time.
I explained this in my previous article - More appropriate time for exercise.
Exercising in the morning energizes you. Exercising at night energizes you as well…but then you can’t really use that if you plan to go to bed and actually get some sleep. - Better focus for blog writing.
Time available in the morning is not so fluid as at night. At night I can choose to delay going to bed to get an article done. This is an advantage, but this also leaves room for interruptions during writing (and I allow them too easy). In the morning I have to stay focussed. My family waking up acts as the deadline then, and that is not something I control.
Sweet 
Weekly updates
I will check-in daily at Leo’s forums. On my blog I will post a weekly progress report with my experiences along the way. This is going to be exciting, but I can sure use your support! Motivational comments, or e-mails or in whatever form you like are greatly appreciated 
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You can be an Original too!
Dave
Tue 2007.07.31
I have a simeler goal… i can do ever thing except thte support group (you are using: Daily check-in to Leo’s August Challenge; for that) what is “Daily check-in to Leo’s August Challenge ” and can i be involved?
Stephan
Tue 2007.07.31
Lodewijk,
Sounds like an ambitious plan; I admire your determination.
As a notorious late sleeper with chronical lack of sleep I will be following your experiment with interest.
At what time are you planning to go to bed when you have reached your goal?
- Stephan
Lodewijkvdb
Tue 2007.07.31
@David: Sure you can be involved. Leo Babauta is the blogger behind Zen Habits. On his forum there’s a section for the august challenge. The link was not up when I published the post, I added it now. Check it out, look forward to joining forces in achieving our goals.
@Stephan: I plan to hit the bed no later than 23:00. I need an average of around 6 hours sleep per night.
CynicalGeek
Wed 2007.08.01
You’re going to sleep with the cel phone under your pillow? You’re braver than me! I’d recommend turning the phone part of the phone off if possible while leaving the alarm function on. I wouldn’t want to be radiated all night long!!!
Lodewijkvdb
Wed 2007.08.01
The phone is switched off indeed. The alarm function still works when the phone is off. If it wasn’t I would definitely buy a separate alarm clock.
Stephan
Wed 2007.08.01
Surprising relevant adsense ads with this post…
Cristina Ramos
Thu 2007.08.02
Hi,
I started my 30 day challenge on July 18, after reading an article on Steve Pavlina blog (http://www.stevepavlina.com/blog/2005/05/how-to-become-an-early-riser/).
I tried to wake up early in the past and I noticed that every time I woke up early and had 3 hours to myself my day was much better. I would also have less migraines. However, I had never tried to turn it into a habit.
Now it’s been the real thing. I’ve been waking up everyday at 5. Sometimes I wake up before my alarm clock (mobile phone).
I added a supporting habit to this one: I don’t eat after 7:30 (this is difficult here in Portugal because we usually dine late). Digestion detracts the quality of sleep.
So far, it’s been great. Later I intend to “upgrade” my waking up hour to 4:30.
Cristina in Lisboa, Portugal
Lodewijkvdb
Thu 2007.08.02
Hi Cristina,
Wow, you’re at over two weeks already! If you get this far, you’ll sure be able to turn it into a habit. So far waking up early has been quite easy for me, but I’m only on day 2
I read Steve’s post a while back along with a couple of other posts on other blogs, you can check them here: Night Owl taking a shot at being an Early Bird
alfonso
Sat 2007.08.04
but… what’s the use of waking up at 4am when some good parties last well into the morning?
really. some advice?
Lodewijkvdb
Sat 2007.08.04
Well, you just don’t go to bed that night.
But seriously, I’m not a frequent visitor to parties that go on until that late anymore. This month I’m really focusing on rising early everyday, but I suspect that in time I will have the flexibility to stay up late and sleep in on some days.
I think it’s about finding a rhythm that fits your lifestyle and gives you the most benefits. If you’re visiting parties a lot, waking early might just not do the trick for you.
Ben Licher
Mon 2007.08.06
Well, on your first 5:30 day my advice is to forget this belief: “… as my internal clock needs to adjust to the new time-settings …” Tell your system it can adjust right away. Swish and anchor the state you want to be in when you wake up and the adjusting is done. You might surprise your original self :-).