Dear Andrea Csilla,

 This week, the summer heat hit hard in Hungary.
By 8 AM, it’s already too hot to run.
So I adjusted:
I set my alarm even earlier — before 5:31 — to get in a long Zone 2 run before the temperature spikes.

Now, some people think waking early is about willpower.
But I don’t see it that way.

As a doctor, I know that early rising is not just a habit — it’s biology.
And when I align with it, everything flows better.

🧠 The Cortisol Awakening Response (CAR)

When you wake up — especially if you rise with the light — your body releases a natural surge of cortisol.

This Cortisol Awakening Response (CAR) is not “stress” in the negative sense.
It’s your body’s way of preparing you to be alert, focused, and ready to move.
Cortisol rises by 50–75% in the first 30–45 minutes after waking (Fries et al., 2009).

If you’re well-rested and wake at your natural time, this response is smooth and energizing.
It supports:

• Mental clarity
  
  
• Decision-making
  
  
• Motivation
  
  
• Physical readiness (yes, even for running!)
  
  

The earlier I run, the more focused and calm I feel — not right after the run, but later in the day, when my body and mind have already cycled through stress and reset.

🧪 The Science of Early Rising

Your circadian rhythm peaks in the early morning for many people — especially if you’re a morning chronotype.

The most successful routines I’ve seen (and coached) involve:

✔️ Waking early with intention
✔️ Starting the day with movement, not screens
✔️ Delaying reactive inputs (like email)
✔️ Using early hours for rhythm, not rush

Morning routines reduce what’s called “decision load” — the energy you spend on managing chaos.
This creates mental spaciousness that lasts all day.

💡 Doctor’s Tip: Build a Rhythm, Not a Regime

Try this for the next week:

✅ Go to bed 30 minutes earlier
✅ Wake at the same time every day — no snooze
✅ Begin your day with movement or journaling
✅ Avoid phone/email for the first 30 minutes
✅ Track how your focus shifts during the day

You may find your best ideas don’t come from pushing harder — but from starting slower and earlier.

🎯 Waking early isn’t punishment.

It’s a way to work with your natural systems — not against them.

Protect your focus. Protect your health.

👉 Want to reset your morning rhythm? Book a free Team Productivity & Well-Being Strategy Session with me, and let’s design a routine that supports your brain, your energy, and your life.

📚 References

• Fries, E., Dettenborn, L., & Kirschbaum, C. (2009). The cortisol awakening response (CAR): Facts and future directions. International Journal of Psychophysiology, 72(1), 67–73.
  
  
• Facer-Childs, E. R., Middleton, B., Skene, D. J., & Bagshaw, A. P. (2019). Resetting the late timing of 'night owls' has a positive impact on mental health and performance. Sleep Medicine, 60, 236–247.

   

  Have a productive day!

  Andrea

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