The Two-Clock Technique to Conquer Your Snooze Button Habit
Written on
Understanding the Snooze Dilemma
Many of us believe that waking up and actually getting out of bed should happen simultaneously. I, too, was trapped in this mindset for years. I eventually learned that it's entirely possible to separate these two actions: waking up and getting up, without relying on the snooze button.
For years, I battled with the challenge of rising on time. The stress and guilt of lingering in bed left me feeling inadequate, as if I were squandering my mornings. Forget about joining the 5 AM club; I simply wanted to become a member of the "Get Out of Bed on Time" club.
Over the years, I attempted numerous strategies: using an old-school alarm clock (the kind with tiny digits), placing my alarm across the room, or allowing myself extra time in the morning, which often led to endless snooze sessions. I even tried limiting my morning time, but that only resulted in increased stress when I couldn't rise immediately. I attempted to use my iPhone as my alarm, but that proved ineffective as well.
Why the Room Alarm Failed Me
The method of placing my alarm in another room ultimately let me down. Picture this: you’re in a deep slumber, and an alarm jolts you awake. You're still groggy and reluctant to embrace the day. As you drag yourself out of bed to silence the alarm, your body protests, and all you can think of is returning to the comfort of your blankets.
This was the daily struggle for me—barely making it to the alarm only to crawl back into bed in a fog of exhaustion.
The iPhone Alarm Trap
Using my iPhone as an alarm often made matters worse. The same scenario played out: I’d awaken feeling drained, and in my sleepy haze, I would hit the snooze button. The moment I glanced at my phone, I was distracted by notifications from friends, leading me down the rabbit hole of social media and news.
Before I knew it, I was scrambling to get ready for work, and I still sometimes failed to rise. The cycle of hitting snooze left me in a negative feedback loop, as I berated myself for not getting up sooner, further cementing a sense of laziness that only made the situation worse.
The Breakthrough Realization
After years of struggle, I decided to reevaluate my waking habits. What distinguished the days I easily got out of bed? Was it the excitement for the day or simply the urgency of being late?
Reflecting on this led to an important insight. I discovered that my mornings started positively on the days I woke up before my alarm. Stretching my body and engaging in affirmations helped me wake gently. On those fortunate mornings, when the alarm finally sounded, I was fully awake and ready to rise.
By separating the act of waking from the act of getting up, I realized I could create two distinct triggers for each.
Implementing the Two-Clock Method
To facilitate this new approach, I purchased two analogue alarm clocks—simple devices without the annoying ticking sound, featuring large digits for easy visibility. I set one clock to ring five minutes earlier than the other and placed it next to my bed, while positioning the second in the bathroom. My phone? It went to the kitchen, far from temptation.
My New Morning Routine:
- The first alarm sounds, prompting me to wake up.
- I turn it off and take a moment to stretch my legs (and sometimes my arms) to fully awaken my body.
- If I feel inclined, I practice some affirmations while still in bed.
- When the second alarm rings, I rise and walk to the bathroom to turn it off.
Thanks to the extra five minutes of stretching, I wake up refreshed, and my body doesn’t feel achy.
Why not give it a shot?
- Use two alarms: one in your bedroom and the other in a separate room, with a five-minute interval.
- Take a moment to stretch between alarms.
- Ensure your phone remains in another room.
Good luck!
The Benefits of Snoozing Your Alarm Clock - YouTube
In this video, discover the psychological and physiological benefits of allowing yourself to snooze your alarm. While it may seem counterproductive, there are scenarios where hitting the snooze button can serve as a helpful transition into waking up.
Stop Hitting the Snooze Button (3 Tips You Probably Haven't Tried) - YouTube
Watch as experts share three innovative strategies to help you break the snooze button habit. These practical tips can transform your morning routine and set a more positive tone for your day.