How early people stayed hydrated

How to act like a morning person (even if you are not)

Did you know that when you first wake up in the morning, your brain is physically larger than when you fell asleep? This is because our brain is most hydrated after a period of rest.

According to Dr. Robert Carter and Dr. Kirti Salwe Carter, author of the book "The Morning Mind", the brain with the best performance is a hydrated, that is, a well-hydrated brain. Here the question arises: if humans already have the innate biological advantage of being morning people, why is it so for so many of us (so, so, so) Difficult to be bright and productive straight away at dawn?

One way to awaken your inner early riser is to mimic the habits of successful morning people, such as meditating or exercising before work. But how do such habits come about?

These routines come from a happy, well-hydrated "morning brain". Let's take a look at how these early risers think and process their world - with enough knowledge (and coffee) we can get to the bottom of the secrets and this productivity.

Moin, what's your chronotype? What biological clock is ticking in you?

Personality psychologists refer to the difference between our tendencies to wake up early and to go to bed late as "morning preference" and "evening preference". These two opposite poles show a person's daily preferences, also known as the chronotype.

Chronotypes are the categories of people in chronobiology who, due to their internal biological clock (day / night), show certain physical characteristics at different times of the day in different forms and capabilities, such as hormone levels, body temperature, phases of sleep and wake, living conditions, diet , etc. We can be a morning lark, a night owl, or a bird anywhere in between.

As it turns out, our tendency towards morning or evening people can affect our personalities and behavior. A study from 2017, published by, among others, the psychologist Dr. Anastasiya A. Lipnevich of the City University of New York. in the Journal of Personality and Social Psychology, compared the sample results of a total of over 16,000 people in order to examine these two concepts in comparison to the five-factor model FFM of personality traits:

  1. conscientiousness; Perfectionism or a sense of duty
  2. Extraversion; Sociability or susceptibility to social experiences
  3. Neuroticism; Sensitivity or emotional instability and vulnerability
  4. compatibility; Consideration or willingness to cooperate and empathy
  5. openness; Open-mindedness or joy in new experiences

Whether you are a morning or an evening person affects your personality.

For example, one study found that conscientiousness and perfectionism are most closely linked to early morning tendencies, while extraversion - sociability, openness, and open-mindedness are more closely linked to night owls.

Do you want to know where you are on this spectrum? Here is a self-assessment questionnaire for you!

The "Morningness-Eveningness Questionnaire (MEQ)" developed in 1976 by researchers James A. Horne and Olov Ostberg gives you an insight into your "circadian rhythm" (biological clock). Your answers give you a score between 16 and 86 and show you where you stand in a spectrum from night owls to extremely early risers.

If you want to get to know your sleep type, try this chronotype quiz from Atlassian. Finding out more about your chronotype will help you optimize your work day.

But people rarely fall into one of the sleep typifications. Dr. Anastasiya A. Lipnevich reports in an article in New York magazine "The Cut", that up to 80% of people's sleep rhythm is somewhere between the lark and the owl.

Test result values ​​between 42 and 58 indicate "medium" sleep tendencies, which means that this depends on motivation, required tasks and energy level. As you get older, you'll also waver between the two extremes. The twenty-year-olds among us concentrate more on the evening hours, the fifty-year-olds on the morning hours.

Crack the morning chronotype code

The past few decades have examined the role of the chronotype on our behavior in a variety of ways and, unsurprisingly, these different studies show different results. What is clear is that there is a significant biological factor that plays a role in all chronotypes.

Roughly explained, from the brain to the intestine, various internal clocks set off alarms throughout the day. These alarms are not all triggered at the same time. Your body's rhythms are tailored to your DNA and may not fit into the general social structure of a normal work week. This creates problems for you (and possibly your boss, too) if you're not a morning person by nature.

However, all is not lost for night owls and morning grouches.

If your life just doesn't allow you to create your own schedule for the early hours of the morning according to your biological clock, there are some behaviors that can be found in morning people that you can build into your habits - regardless of your chronotype.

1. Stay in tune with what is important! 

The results of a large study from 2010, European Journal of Personality, showed that conscientiousness is the personality trait of the morning person's five-factor model. Conscientious people are responsible, organized, hardworking, reliable and able to control their impulses, and they use this to achieve their goals. A key factor in success, but often difficult to master.

If these morning habits are difficult for you to adopt, it can help you focus on your sense of duty. Waking up at 6 a.m., getting up to early morning exercise every morning, may feel painful at first. But if you think about your health, it might motivate you to change your morning routine. Then you will feel fit and motivated to work on your favorite project even after a day at work.

2. Proactive handling of your tasks

A study published in the Monthly Journal of Applied Social Psychology in 2009 found that morning people are more proactive than evening people. But researchers also found that those who change their daily rhythm only slightly between workdays and days off are more proactive. So if you go to bed and wake up at the same time each day (whether it's weekday or weekend), you'll get your chores done with fewer delays.

You can also act on the quote from Mark Twain "eating the frog" - "eat the frog or at least a tadpole". The "frog" that Mark Twain speaks of is your most important task that you should do first, so that you are prepared for anything to achieve your goal, no matter when you begin your deep work.

3. Make yourself feel like you are working at your best 

The researchers E.K. In their studies from 2012, Biss & L. Hasher reported that morning people were found to have a higher level of positive feelings and well-being, significantly less than those who scored fewer test points in the morning. That is, if you feel happy, you will perform better.

An article from the Fast Company, a monthly American business magazine, suggests that this finding may have something to do with the fact that our society often rewards people who do well during the day. Evening people who try to adjust to the "strong daily expectations" may have problems with this and are less happy as a result.

The fact is, we all feel best when we can work at our best. But how can you build a happy rhythm into your work? The answer could be knowing exactly which hours you are really feeling good about.

Find your ideal "productivity time"

Setting the alarm clock is not enough. Knowing your chronotype's preferences is the best way to reach your productivity peak and Plan your day so that it best suits your behaviors.

You may need to stick to a set daily schedule; because how you organize your hours throughout the day can help you become a morning person. Wake up the early bird in you!

Take a look at your ideal daily and weekly schedule and think about what you can change to be really effective. You can start with small steps to get your schedule around the most productive hour of your day:

  • Talk to your team about schedules. Does every team meeting really have to start at 8 a.m.? Rethinking and changing this can result in meeting participants no longer being distant, absent, and distracted.
  • If you are responsible for an important meeting, try to schedule it for the afternoon or when you feel best for this collaboration and interaction.
  • First, plan your shallow work (tasks that don't require full concentration).

  • Reserve your two best and most productive hours for your most important daily task. Because this time should not be wasted on things that require little attention.

Why do morning people get so much admiration? It's not because they can wake up early with a smile. Morning people are praised for being able to consistently stay true to their goals, for being consistently successful and seemingly energetic and optimistic along the way.

So let yourself be inspired by your big successes and not by your little habits. A proactive approach would be to prioritize what is most important and make the most of your time - so that you can achieve more and be comfortable with your efforts. - This is the morning man's way!

Let us know what you think. It would be good to hear from you. You can find us on Twitter (@trello).

See also:The magic of the life changing KonMari method at work