• Go to bed earlier. Most of us have excess time that we use on TV shows or surfing the internet. If you cut that out in service to making lifestyle changes that can help you a lot more, your quality of life may exponentially increase.
• Put your alarm clock across the room. You’ll be forcing yourself to get out of bed, and it will be a lot easier to actually stay up.
• Drink water as soon as you wake up. This helps energize and wake you up.
• Commit to waking up early for 14 days. Commit to waking up, even through the discomfort, an hour earlier every day for 14 days. Check in with your body and see how it responds. You may be pleasantly surprised to see what happens - especially considering all the beneficial things you’ll be doing to fill the extra hour.
• Become accountable with a friend who also wants to wake up earlier. Figure out a time that both of you want to wake up and commit to sending each other a text message that you got up.
• Visualize yourself waking up early the next morning. Feel how it feels, what you see, and how you move throughout your day. Visualization is extremely powerful.
• Remind yourself what the benefits will be. When your alarm goes off and you’d rather keep sleeping, remind yourself that you’re about to get some “me” time, or that you’re going to be becoming healthier, or that you’ll be enjoying some endorphins.
• Set it up so you’re doing something you love  in advance and plan something you’re excited about. It’ll be a lot easier to jump out of bed if you know you have something to look forward to.
•  Plan everything out in advance. If you’re planning on making tea, have your favorite mug and tea bag out and ready to go.
• Create a reward. If you’re motivated by pleasure, tell yourself that if you wake up earlier for “x” days in a row, you’ll reward yourself with something that you love.
• Create a consequence. If you’re motivated by pain, figure out what happens if you don’t wake up earlier. Maybe you’ll just be angry at yourself, maybe you’ll feel like a failure, or keep having a life you’re not proud of.

Set your alarm clock 15 minutes earlier than you normally get up for a few days, then 30 minutes, then 45, and then 60.

If you need help having higher quality sleep, here are some things you can do:

• Keep most electronics out of your room. Going on your cell phone or iPad within 60 minutes of going to sleep can dramatically impact your ability to sleep.
• Don’t eat caffeinated or sugary foods a few hours before bed. These foods can keep you up.
• Try not to drink any liquids too close to bedtime.
• Consider getting a white noise machine. Many people find the sounds from white noise machines to be very soothing.
•  Take deep breaths before you go to bed. If you’re going to bed with stress and anxiety on your mind, it’ll be a lot tougher to fall asleep, and then to have high quality sleep while you’re resting.
• Make your bed comfortable. If you need to get a new mattress, consider buying or saving up for one. Remember that you spend 1/ 3 of your life in bed, and the quality of your sleep impacts the other 2/ 3 in a major way.
•  Take melatonin. If you have a hard time falling asleep, you might consider trying melatonin.

Please refer to the book for more details on this activity.