5am club – moja historia
Moją przygodę z wczesnym wstawaniem i jej początek określam na noc sylwestrową 2013/2014. W zasadzie to jeszcze nie początek samego wstawania, ale to pierwsze ziarenko. Myśl, że może coś w tym być, była wynikiem bardzo ciekawej rozmowy z moim przyjacielem Kubą. Opowiadał mi jakieś „niestworzone” historie, jakie czytał i jak to wstawanie przed wschodem słońca zmienia nasze życie… i, że w ogóle jest dla nas najbardziej naturalne.
Trudno się z tym nie zgodzić, bo już w czasach jaskiniowców wychodziliśmy na polowanie przed wschodem słońca. W późniejszym okresie historii człowieka wstawaliśmy wcześnie, rozpoczynając rolę i opiekę nad zwierzętami, które nasi przodkowie zaczynali hodować – a że nie mieliśmy wówczas sztucznego światła, staraliśmy się wykorzystać każdy jego promień.
Oczywiście nie chcę Ciebie zachęcać do powrotu do zwyczajów jaskiniowców… swoją drogą nie pamiętam w „The Flintstones” wątku wczesnego wstawania, a wręcz śmiem twierdzić, że Fred Flintston był jednym z ostatnich wstających w swojej okolicy.
Chciałbym jednak naprawdę zachęcić Ciebie do podjęcia tego wyzwania #doitnow.
Dalej, jak to z ziarenkiem, trzeba było dać mu żyzną ziemię i trochę czasu. Ponad miesiąc później wyjechałem ze starszym synem na ferie w góry. Po szusowaniu obaj byliśmy zmęczeni i wcześnie kładliśmy się spać… żona zastrzegła, że jedziemy sami pod warunkiem, że obaj będziemy grzeczni i jak zwykle tacy byliśm. Kładzenie się spać około 21 spowodowało, że zacząłem budzić się bardzo wcześnie jak na urlop… bez budzika, dobrze przed 6.00. To z kolei sprawiło, że trochę z nudów zacząłem krążyć po tym, gdzie mnie youtube zaprowadzi. Nie minęło dużo czasu i właśnie natrafiłem na video Robina Sharmy – How to wake up early, który znajdziesz w inspiracjach.
Początkowo moje podejście było mocno sceptyczne… ot, kolejny z wielu filmów, mający „naćpać” wizją nieustającego pasma sukcesów kolejną grupkę „enterprenerów”… no bo przecież, jak wstajesz szybciej, to jesteś przed twoją konkurencją. Mi nie chodziło o kolejny wyścig, a o spokój… bo tego mi brakowało w życiu najbardziej. Dni pod wieloma względami wyglądały tak samo. Rano wstawanie na wiecznym spóźnieniu, nerwy i krzyki. Trzech synów, więc nasza synchronizacja i poczucie czasu było zdecydowanie zaburzone. W sumie na chłodno to nie dziwię się, bo przecież trzy latek nie zna się na zegarku, a to, że przedszkole zamykają o 8.00. nie jest dla niego żadną motywacją. Później oczywiście orka w pracy, a po pracy zrypany jak koń po westernie – sama „przyjemność”… zabawa z dziećmi, kąpanie usypianie i około 21 mogliśmy z żoną powiedzieć, że byliśmy wolni. Tylko powiedzieć, bo, żeby zrobić coś z tą wolnością, to już nie było siły. I jak zdecydowana większość społeczeństwa marnowaliśmy czas w stanie wegetatywnym, tępo patrząc się w świecący ekran. Pierwsza myśl sylwestrowa podlana nawozem Robina zrodziła małą roślinkę… przecież, jeżeli zależy mi na spokoju i, jak sobie uświadomiłem, też czasie dla siebie, to zdanie „Jak wstajesz o 5 rano, to twoja konkurencja jeszcze śpi” … WOW … przez chwilę poczułam się oświecony… moja konkurencja w walce o czas dla siebie to rodzina, a rodzina (konkurencja) śpi. Początkowo nie było łatwo, ale naprawdę działało… miałem czas dla siebie i zacząłem od 3 x 20, o których wspomina Robin. Mało tego – zanim rodzina wstała, ja byłem zrelaksowany i przygotowany do dnia. Śniadanie zrobione, kawusia żonce do łóżeczka, dzieci wybudzane wcześniej i wreszcie przestaliśmy gonić na ostatnią chwilę. No istna sielanka. Tylko, że to nie trwa długo. Nasz organizm, albo jak to Kuba określa – (ta pierwotna) gadzia część naszego mózgu będzie się domagać szybkiego zaspokojenia potrzeb. Niedobór snu jest czymś, co może skutecznie popsuć Twój nastrój, a przez to istotnie wpływać na Twoją efektywność i relacje z innymi. Dlatego, żeby ułatwić Ci zmierzenie się ze zmianą nawyku, postanowiłem podzielić się moimi lifehackami w zakresie wstawania, na podstawie kilkunastu miesięcy doświadczeń.
Przygotuj się na wojnę mentalną, nikt nie mówi, że na początku będzie łatwo
– uprzedź domowników i ustal zasady… także na podstawie tego, co poniżej;
– opracuj plan co chcesz robić rano – nie trzymaj się sztywno tego planu, ale modyfikuj go drobnymi zmianami – optymalizacja, a nie kolejne rewolucje. Tak naprawdę jest to walka z innym „wrogiem”, którego musisz najpierw zobaczyć za swoimi plecami
Nie walcz ze sobą o to, by wcześnie wstać – rano masz prawo być jak zombie;
– walcz o to, by wcześnie się położyć –wieczorem jesteś świadomy.
Skoro rano jesteś jak zombie, przygotuj sobie wieczorem wszystko tak, żebyś w pierwszych minutach nie musiał myśleć
– po dzwonku usiądź na łóżku natychmiast – jeżeli nie wstałeś i w głowie zombiaka pojawi się jedna myśl snoozeeee… przepadłeś;
– jeżeli chcesz zacząć ćwiczyć z rana, to wszystkie rzeczy muszą czekać na Ciebie gotowe – to dotyczy też wszystkich innych aktywności, jakie chciałbyś robić rano.
Drzemka w ciągu dnia pomoże Ci przetrwać początki
– to ma być drzemka, a nie długi sen, max 30-40 minut i potem bezwzględnie wstajesz, inaczej wcale się nie zregenerujesz, a zaburzysz tylko rytm dobowy,
– oczywiście jak masz mocny kryzys i możesz sobie na to pozwolić –ja na początku pierwszy kryzys miałem koło południa (ziewanie załatwiałem kawą), a ten mega mocny przychodził pod koniec pracy… czasem nawet walczyłem ze sobą, by nie zasnąć w drodze powrotnej. Na niego miałem drzemkę zaraz po powrocie do domu… i teraz wyobraź sobie, że nie przegadałeś tego z żoną tylko wracasz z roboty i walisz na kanapę w kimę – już wyobrażam sobie tę mieszankę entuzjazmu i empatii.
Z czasem znajdziesz swój sposób. Pomoże Ci w tym prowadzenie „dzienniczka” – ja korzystam z tego w telefonie, Samsung ma coś takiego jak S Health. Polecić mogę też Sleep asAndroid–przepraszam nie mam doświadczeń i sugestii na iPhone’a, ale jestem pewien, że sobie poradzisz. Ważny jest też sam dźwięk budzika – powinien na Ciebie działać – nie wkurzać i jednocześnie nie budzić całego domu i osiedla. Dlaczego warto robić notatki? Bo nie ma jednej złotej reguły, która byłaby dobra dla każdego. Zachęcam Ciebie do eksperymentowania ze swoim wstawaniem. Po dłuższym czasie będziesz w stanie określić: optymalną ilość snu, godzinę zasypiania i wstawania. W moim przypadku mniej niż 6 godzin w dłuższym okresie stanowiło barierę, ale też wstawanie przed 4.00 okazywało się mieć efekt odwrotny do zamierzonego… a testowałem naprawdę różne pomiędzy 4.00 a 5.00 w odstępach 10 minutowych i po tym czasie moja sprawdzona na sobie godzina pobudki to 4.30… Co bardzo ważne, także na początku do wyrobienia nawyku, nie ma dni wolnych, wstajesz także w sobotę, niedzielę i inne okazje stanowiące doskonałą wymówkę. Aha, zapomniałem o tym powiedzieć na początku… może dzięki temu doczytałeś do tego miejsca -zero alkoholu – on nie sprzyja wczesnemu wstawaniu i temu, aby Twój sen był taki, jaki być powinien.
Co robić, jak już wstaniesz? Oczywiście to wszystko zależy od tego, co lubisz robić i zwykle robisz to sam. Startujesz w triathlonach – ostatnio modne – machnij trening, ruch komunikacyjny jest niewielki. Inni pracują kreatywnie – tosą naprawdę efektywne godziny, kiedy nie masz głowy porażonej zdarzeniami z dnia i niemal absolutną ciszę – teraz część moich wpisów zaplanowana jest na te godziny.
W ramach modyfikowania porannego planu miałem różne fazy. Był okres, że chodziłem na spacer z psem, ale pies nie chciał oglądać Sharmy i obecnie ma mnie w d… tylko spojrzy z politowaniem, a zmarszczki na czole kolejno układa w literki P O J E . . . . C I Ę.
Lubię też wybrać się na spacer na plażę i tam liczyć na ładny wschód słońca – wstając w Gdańsku o 5.00 rano, 75% dni w roku słońce wstaje po Tobie (4.30 – 85%; 4.20 – 90%; 4.10 – 99%; 4.00 – 100%). Wschody słońca raczej Ci się nie znudzą. Musisz się przygotować, że i tu zasada 80/20 będzie obowiązywać– pocztówkowe wschody to nie będzie codzienność. Kiedyś długi czas jeździłem co sobotę do całodobowego Tesco i z dobrą muzą na uszach w spokoju bez pośpiechu robiłem zakupy na cały tydzień… tak na marginesie dzięki temu przeczytałem składy wielu wcześniej kupowanych produktów i jak się możesz domyślić już ich nie ma na mojej liście. Teraz poranki wypełnia siłownia – piękne jest to, że nikt mi nie przeszkadza, nie zabiera hantli… albo… przerywa skupienie tekstem „Dużo ci zostało?” albo „Mogę seryjkę?” … NIE!!! To jest czas tylko dla mnie… żeby zacząć dzień, robiąc coś dla siebie, pobyć sam na sam ze sobą i ze swoimi myślami, bez pośpiechu i tego, że ktoś coś od mnie chce – taka chwila „egoizmu” jest zdrowa. Jeżeli nie zapewnisz jej sobie na początku dnia, to jak masz w pełni i bez frustracji dzielić się sobą z innymi później.
No i na koniec coś o chwilach odpuszczania sobie. Najpierw jednak zachęcam – w okresie wyrabiania nawyku (jakieś 90 dni) i testowania, czy w ogóle jest „to” dla Ciebie – bądź na 100%. Każdy dzień niekonsekwencji zaburza cykl adaptacji nawyku i utrudnia Ci wytrwanie w postanowieniu. Na pewno warto też zaplanować ten okres. No bo bądźmy szczerzy, na początku takie sytuacje jak święta, urlopy nie będą sprzyjały takim eksperymentom. A propos, ja odpuszczam sobie jak mam urlop – wtedy wyłączam budzik, ale jak położę się zgodnie z planem, to i tak budzę się bardzo wcześnie. To tylko potwierdza, że kluczem jest godzina, o której idziesz spać, a nie o której wstajesz. Odpuszczam przy jakiejś mocniejszej infekcji – katar nie jest wymówką. I czasem, ale raczej rzadko, jak z innych powodów zawaliłem mocno godzinę zasypiania. Idealne zasypianie wygląda u mnie tak… 21.00 dzwoni mój budzik i daje mi znać, bym zaczął myśleć o łóżku. Nie zaczynam wówczas żadnych aktywności, raczej je powoli kończę. W łóżku coś poczytam i pomiędzy 22 a 23 już śpię. I to jest coś na czym warto się skupić. Tylko ten plan pozwala mi budzić się 4.28 i czekać z palcem przy telefonie.
Jest niedziela 11 września 2016 r godzina 6.00 wpis zakończony, przed wschodem słońca. Powodzenia… podziel się też swoimi pytaniami, doświadczeniami albo tym, co robisz z tak pięknie rozpoczętym dniem.
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