You Snooze You Lose: How to crack the code on the snooze button
THE PROBLEM: My “Toxic” Daily Morning
Its 6 in the morning, you know you have to catch the 7:30 train which means eating breakfast, showering, and possibly achieving “zen” all before 7:15. If you’re a robot/superhuman you get out of bed at 6 and have the perfect day.
If you’re an actual human, you stay in bed until around 7, check your Facebook, check the weather, check anything that delays the inevitable getting out of bed, then skip breakfast and take a shower that if you’re lucky includes shampoo.
If that’s not you, congrats and go read something more mature, but if this IS you then listen up because I’ve cracked what seemed to be the DaVinci Code of my life.
My Typical Morning
If I Snooze Do I Really “Lose”?
I don’t know about you guys, but waking up might be one of the hardest things next to having “one” bite of ice cream. Yet the first tip of every “be successful” article is about waking up early.
So what do us nonmorning people do??? Do we just accept the fact we won’t be successful since we’re not superhuman? Or do we say “F It! I’m going to be a morning person”?
I took the latter, and somehow have conquered it (most of the time).
How? I used top notch “habit” neuroscience from Charles Duhigg’s Habit Loop to rewire the way my brain starts the day.
Why This is a MUST
“Willpower isn’t just a skill. It’s a muscle, like the muscles in your arms or legs, and it gets tired as it works harder, so there’s less power left over for other things.”
― Charles Duhigg, The Power Of Habit: Why We Do What We Do In Life And Business
Before I give you the secret, let me tell you two reasons you need to read and practice this secret RIGHT NOW.
1: Habits are Stronger than Memory
2: Habits form whether we like it or not
Every morning you press that snooze you’re building a toxic habit snowball. You can keep ignoring it and be a slave to it, OR you can crack the code starting tomorrow morning.
THE SOLUTION: Habit Loop
“Change might not be fast and it isn’t always easy. But with time and effort, almost any habit can be reshaped.”
You must rewire your habit loop. Your habit loop is the blueprint. It is the breakdown of why and what is forming beneath conscious cognition. It decides why you’re a morning person or why you’re the infamous snoozer.
My BAD Habit Loop
Here is how I was creating a BAD habit loop.
My GOOD Habit Loop
Here is how I created a POSITIVE habit loop.
How I Fixed My Habit Loop
Step 1: Identify Cue and Reward
For me, I craved immediate pleasure (Reward) and the instant gratification of delaying getting out of bed achieved this. The cue- what triggered it- was my alarm going off.
Step 2: Recognize Routine
I realized I used any and everything to not get out of bed. It started with Facebook, just scrolling mindlessly through the news-feed, then went to Twitter, scrolling again, and eventually went to LinkedIn.
What is crucial to realize is this: This routine wasn’t the end all be all, but rather the mean to instant gratification. The routine could’ve been any site or activity, as long as there was instant gratification after the cue of my alarm.
Step 3: Change the Routine, NOT Cue and Reward
“The Golden Rule of Habit Change: You can’t extinguish a bad habit, you can only change it.”
― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business
I can’t say this enough, you CANNOT cold turkey this. Thinking you can just rid of the reward and cue is the dude at the bar who says “I’m good to drive” when everyone knows he’s been buddy-buddy with Captain Morgan all night.
I changed my routine by providing a double habit loop that used an immediate and long term reward. The immediate reward was Spanish Music. I put my phone across the room, hooked up my alarm to Alarmify, and blasted Spanish music. I literally forced myself to get out of bed, and found myself dancing to Spanish Music (instant gratification) while going to turn the alarm off.
After turning off the alarm, I had a Spotify playlist pre-set to trigger habit loop 2. This loop used working out as the routine in order to get chocolate milk (reward).
We Could All Learn From AA
The genius in AA is that it doesn’t ignore the cue or reward. Instead, it replaces alcohol (routine) with a social group.
It’s time to cut those toxic habits holding you back. Mine was the snooze, I couldn’t for the life of me get out of bed and created a toxic snowball of inefficiency because of it.
However, once I found the habit loop blueprint my life changed for the better.
My Challenge: I challenge all of you to take my 21 Day Habit Challenge. Start by clicking here.
If you’re too lazy for that, start by receiving my habit cheat sheet.