Health
Habits
Food
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Home Court Habits: The Secret to Effortless Weight Control
10 Reasons You Aren’t Losing Weight When You Think You’re Doing Everything Right
How To Burn More Calories Without Breaking A Sweat
The 7 Habits of Highly Effective Foodists
How Can Mallory Stop Hitting Snooze Every Morning and Have More Time and Energy for Healthy Habits?
by Darya Rose | May 8, 2016
Mallory had a pretty solid healthstyle before a new job disrupted her mornings. She now hits snooze so many times that she barely makes it to work on time, making it impossible for her to have a healthy breakfast or get in a morning workout.
With her day off to a rushed and frazzled start, poor choices plague her through lunch and dinner. Her workouts are suffering and she is fed up.
In this session we examine both her morning and evening routines until we uncover the real reasons behind her reluctance to get out of bed each day.
Listen:
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OMG, I match Mallory in just about every detail. This was so helpful for me. Now it’s time for me to answer all the same questions for myself and take new actions. Thank you, Darya and Mallory.
I have the same problem, and recently I realized that part of my issue is simply that it’s dark in my bedroom. I bought a light alarm clock that grows gradually brighter starting 30 minutes prior to alarm time so it’s at full brightness when the alarm sounds. I’m a couple weeks into using it, and it’s been great so far. I’ve even woken up before the alarm tone a few times.
Thanks Darya, I love the podcast.
I loved the podcast! I have the same issue as Mallory — I have to put out my clothes for the next day and prepare oats soaked in yoghurt and even make cold-brewed coffee the night before because my brain just does not function in the morning. But today, after reading the podcast, I didn’t press snooze because I knew I would prefer walking to my first appointment and those extra 15 minutes allowed me to do that instead of taking the subway. Getting out in the autumn sunlight first thing made a huge difference to my mood.
What an amazing episode (again)! I’m amazed that even though I have a solid heathstyle I’m always able to learn and improve as a result of Darya’s work.
I get up pretty early each morning to work out before I go into work – something that has become easy to motivate myself to do because I know how much better I feel starting my day off with exercise. Lately, however, I’ve tried adding more habits my day – specifically meditation/prayer and reading for knowledge. I’ve been taking 20-30 minutes to do those things when I get home from work, which has been working well… accept when I get home late, friends want to get together, my husband beats me home… or anything else that may disturb that block of time. If that happens I’m frustrated with myself, the situation… Instead of being excited that I get some extra time with the hubby, I’m frustrated that he’s screwed with my routine! How crazy is that?
It was great listening to this podcast, because it made me realize it might not be a bad idea to move that 20-30 minute routine to the start of my day… especially if a fresh cup of coffee is involved. 😉
Thanks Darya and Mallory!
*except (not accept!)
Please forgive my grammar!
Wow, Cassie you sound just like me! Except my husband gets home before me EVERY day. I have to get up early for time alone. He doesn’t really “get” that, but he doesn’t have to if he’s sound asleep – haha. I just have to 1-get to bed on time and 2-set my alarm and get up. I was in a good groove with this for a while and recently got out of it. Frustrating. I also struggle with WHAT to read during my 30 minutes. I too want to read for meditation AND knowledge AND fun (including Facebook! oops!). Too often Facebook wins.
Anxious to listen to the episode.
Once I forced myself to go to bed earlier (have to be up at 3:45 am for work at 5 am and now get to bed by 8 pm), and started eating healthier (more home cooking), and utilizing MyFitness Pal to track my food intake, I managed to lose 22 pounds in six months…still working toward my final goal of 23 more pounds (at 60 years old).
Is there a transcript of the show anywhere? It would be helpful for people who are Deaf and Hard of Hearing so they can have equal access. Also, it would be nice to be able to read it while I’m at work where I can’t listen to audio. I am really interested in this and won’t have the chance to listen to it until tonight. Thank you. I enjoy your content a lot.
Like Amanda I would love to see transcripts of the podcasts. It would allow me to read them at work too. Also great idea for the hard of hearing. Hope to see that addition to the podcasts. Sleep comment: I find white noise at bedtime very helpful for getting to sleep and staying that way. Thanks Darya for all the topics to help us get and stay healthy.
I never used to be a morning person and I used to think they were crazy, but I was always so discouraged by the daunting task that is managing your healthstyle from 5pm to 10 pm – there simply isn’t enough time! I’ve switched to waking up at the same (early) time everyday – about an hour before I need to. I spend my time either exercising, doing some light stretching, or simply enjoying my tea with a book, or puttering/tidying the house. Going into work, my mood is so much better. I have more energy, I feel like I’ve done something for ME today – no matter what my day throws at me! I feel so much less frazzled/stressed/anxious, and having gotten a few things checked off my to-do list, I feel so accomplished.
The key for me was: 1. Set up regular bedtime and wake up time and stick to it. 2. Set up a pre-bed routine with specific non-technology activities to do before bed (I like reading, walking meditation, listening to podcasts).
As far as what motivates me to get up, your suggestions were spot on. Looking forward to something. For me, I look forward to: The silence so early in the morning before the world has woken up. The way I’ll feel after exercising. Listening to an awesome podcast or a cheesy TV show on the elliptical. The comfort of my morning cup of tea. Putting on the super cute workout outfit that I picked out the night before.
My sleep pattern definitely affects me negatively.I have began to successfully implement a habit to wake up, have my coffee and go for a run. However, because I have such horrible sleep I am exhausted through the whole day. 2 cups of coffee and sometimes more than that has to happen for me to function at a optimal course. I have gone to the doctor to check for sleep apnea(no sleep apnea) and have been also given thyroid medication to see if that boosts my energy(that did not work either). Just to give an idea, my fitbit shows I am restless atleast or more than 17 times per night when I am asleep. I was hoping exercise will improve that, but that has also been not the case. I dont have a problem going to sleep, but its a huge issue for me to sleep restfully.
Hearing the podcast I realized that one of the reasons I could be having a disturbed sleep is that I listen to my favorite show when going to sleep-it soothes me. Also, like Mallory I am afraid of going to sleep in silence as fear of the future creeps in. Keep up the good work Darya- it has been immensely helpful to listen to the podcasts!
Summer Tomato and Foodist have been so enlightening as a whole for me. I listen to the podcasts and the book to and from work over and over and each time hear something new. This podcast was great because it reminds me how important it is to write down my goals, have internal dialog about how to achieve my goals and really get to the root of the obstacles I face in creating my habits. Sometimes the obstacle is not what you think it is and sometimes the answer to creating your habit is easier than you believe. Great podcast!
I have a pickle I’ve gotten myself into. I’ve accepted a temp contract to work 8-4:30 each weekday, an hour commute each way, and I come home and do my writer’s job, having no break, even weekends, as the deadlines pile up. How do I stay motivated? A positive attitude, and a promise to do better than the previous day. Not a morning person, but I became one, because I had no choice. I methodically get enough sleep so that I don’t need an alarm clock — I wake up naturally when it’s time. And I smile alot — do this and your brain will follow, and you’ll become happier, and your day will go faster and overall you get more done. I keep caffeine consumption to a minimum, and instead opt for water, protein (like oven baked boneless/skinless chicken), fruits, and nuts. I think she has to ask herself why she’s doing this — if there’s no good answer then she needs to reconsider what she’s doing. I have a goal in mind.
This was a really helpful episode for me. It has helped shift my approach in the morning from “ugh, I’m the first one up, I’ll just lay here.” To thinking about it as my time to start my day well. I really think I’m on the verge of some kind of breakthrough in my health style and relationship to my body and self.
🙂
I have the opposite problem. I have to drop my son at school by 7:30, So I MUST get up at 6:30–no hitting the snooze. But I cannot force myself to go to bed early because late at night is my only “alone time”. My husband gets up at 5:00 every morning, plus my MIL lives with us, and is up by 6:00. So an early “leisurely me-time morning” could never happen in my house. Plus I do not WANT to get up any earlier. I am definitely a night owl. I go to bed at 12:30, but I know I should go up earlier. I think it’s because I think to myself “Only children go to bed early–I’m an adult so I can stay up as late as I want!”