An idea (early to rise)

A few weeks ago, I shared the top three habits that have helped me as a leader.

1. Getting up early

2. A weekly day of rest (Sabbath)

3. Daily journaling

Over the next few weeks, I'm going to go more in-depth on those three habits.

I'll share my experience, the benefits of the habit, and how to build it in your life.

This week, let's dive into the powerful habit of getting up early.

Growing up, I was not early to rise :)

I was the kid that would hit snooze five times, roll out of bed, and make others late to school because I needed to get some extra Z's.

Fast forward to West Point.

The experience there forged me into a morning person. I use the word "forge" intentionally; it was like hammer, heat, and pressure.

That's what it took.

I still remember the early mornings at West Point Cadet Basic Training.

It seemed like as soon as we would go to sleep, I was getting screamed at to wake up.

It was still dark outside and within just a few minutes of waking up, I had to shave, get dressed in my Army Physical Training (PT) clothes, and my bed needed to be made with perfect hospital corners.

(Many of us tried to sleep on top of our covers to avoid the early morning bed making.)

It was in those early mornings that I most wanted to quit.

West Point slowly made me a morning person. Before long, I discovered the beauty of a quiet morning before the world woke up.

I could get so much done, and I realized it was a super power.

I used this super power in law school to get all my readings done and be at the top of my class.

People often ask me how I'm able to do my Intentional Leader podcast and my full time job in the Army, and the answer I always give is that I get up early and I say "no" to a lot of things.

Many great books and talks have covered this important topic of getting up early, so I want to share a few quick thoughts from me on a practice I once despised but now celebrate.

The benefits of getting up early:

Mental Clarity and Focus. I'm now a member of the 5am club (most mornings), and my favorite part about that early morning time is the quiet before my daughter wakes up and is ready to hang out. I grab a cup of coffee, and it's the perfect time to read, pray, journal, and let my mind wonder. Especially now that I have kids, this time feels sacred.
A Powerful Sense of Control and Discipline. Starting your day on your terms builds self-discipline and a sense of control. We are leading our day instead of starting the day in reaction mode. You have already chosen a little discomfort (getting out of your comfortable bed) and this creates momentum that spills over into every area of life.
Enhanced Productivity, Resilience, and Clarity. Our brain operates at optimal levels after rest, so the early hours are a productivity powerhouse. It gives us space for gratitude, reflection, prayer, and reading, which lowers stress and increases emotional resilience.

What to do when you get up early:

Keep it simple. There are many great frameworks for how to spend your time in the morning (I'll share a few below), but for those just starting out, I would encourage you to: (1) have a plan; and (2) keep it simple. Many advocate for an overly complex morning routine (cold plunging while meditating), but I have found beauty and flexibility in keeping it simple. My routine is coffee, Bible, journal, a little writing, and then I go work out (my daughter often joins me for my workouts :). After this simple routine, I'm ready to crush the day.
Avoid your phone. I try really hard not to look at my phone until after I've had undistracted time to pray, read, and journal. My phone easily distracts me into email, texts, or the latest news.
- My tip: keep your devices in a drawer until you've had some quality time to think.
Robin Sharma's 20/20/20 Formula. In his bestselling book, The 5AM Club, Robin Sharma outlines his 20/20/20 formula. He recommends you divide the first hour of your day into three 20-minute blocks:
- Move (20 mins): High-intensity exercise to boost dopamine and cortisol regulation.
- Reflect (20 mins): Journaling, meditation, or prayer to foster clarity.
- Grow (20 mins): Reading or studying to develop new skills.
Hal Elrod's SAVERS routine. In the wonderful book, The Miracle Morning, Hal Elrod uses the acronym SAVERS to outline his recommended morning routine. If pressed for time, you can even do a condensed version of SAVERS--1 minute for each activity.
- Silence (meditation/prayer)
- Affirmations
- Visualization
- Exercise
- Reading
- Scribing (journaling)

How to get started:

Gradually Adjust Your Wake-Up Time. Sudden shifts can shock the system and lead to burnout, so if this is a new habit you're trying to build, start small. Move your wake-up time back by 15 minutes every few days until you reach your goal.
Set a Strong "Why." Reflect on your top reason for getting up a little earlier. Do you want greater clarity? Do you want more control and momentum in your day? Do you want to read more? Do you want a more vibrant spiritual life? Get clear about this, write it down, and review it each night to reinforce your motivation.
The Night Before. Success with getting up early starts the night before. You don't need a complicated wind-down routine, but getting to bed a litter earlier goes a long way. Set out whatever you need the night before. I set out my coffee, Bible, journal, pen, and workout clothes the night before to make it easy.
Use Mel Robbins 5-Second Rule. Overthinking makes it harder to get up, but physical action interrupts mental resistance. Most mornings I still don't want to get up early, but after I'm up for 5 min, I'm overjoyed I chose to get up.
- The moment your alarm goes off, commit to placing both feet on the floor immediately.
- I also use Mel Robbins' 5-Second Rule: Count backward--5, 4, 3, 2, 1, GO--and stand up before your brain talks you out of it.

If you're an early riser, keep it up! I'm sure, like me, it's been a huge part of gaining clarity and growing as a leader.

If you want to build this habit, I hope this provides some encouragement and a roadmap to get started.

I'm honored to be on this journey with you.

A question

If someone were to give you one free hour a day, how would you fill that time?

A quote and resource

"It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom."

—Aristotle

The Mission

I am on a mission to help thousands of leaders gain clarity, courage, community, and consistency in their lives. Thank you for joining me on this journey!

I'm rooting for you,

Cal

➡️ When you're ready, I can help you gain more joy and deep clarity with my Core Values Mini Course. It has helped over 150 leaders live a truly intentional life. Join here 🎯

Intentional Letter: Top Leader Habits