What to Expect
A One on One and Group Experience to Change Your Behavior
Join the Waitlist for Next Session
15 Minutes a Day
Beginner
No Equipment Needed
before the Challenge
- Struggling to get out of bed in the morning
- Feeling tired and unproductive during the day
- Symptoms such as fatigue, difficulty concentrating, mood changes, memory problems, a weakened immune system, weight gain, headaches, skin problems, or poor physical coordination
During the Challenge
- Follow an expert protocol with a supportive community of others working to improve their sleep habits
- View Sunlight within 1 Hour of Waking
- Turn off Screens by 10PM
- Dim Lights at Sundown (optional)
- Check in daily on site, or by email, or SMS
- Buddy to help you complete the Challenge
After the challenge
- Improved alertness and productivity during the day
- Reduced fatigue and difficulty concentrating
- Improved mood and memory
- Stronger immune system
- Improved weight management
- Reduced headaches and skin problems
- Improved physical coordination
Who is it for
Are you struggling to get out of bed in the morning? Do you feel tired and unproductive during the day? Are you experiencing symptoms such as fatigue, difficulty concentrating, mood changes, memory problems, a weakened immune system, weight gain, headaches, skin problems, or poor physical coordination? These issues can be caused by poor sleep habits.
The 30 Day Become a Morning Person Challenge is designed to help you establish healthier sleep habits and improve your mood, productivity, and overall wellbeing. Whether you’re a student who has to wake up early to attend classes, an employee who needs to be alert and focused for work, or a parent who needs to be alert and calm to care for their children, you’ll practice evidence-based protocols from the world’s experts and join a supportive community of others working to improve their sleep habits.
Together, you’ll work to create a consistent sleep routine, avoid screens and caffeine before bed, and get regular sunlight exposure during the day. You’ll also learn how to avoid napping and help your body’s circadian rhythm entrain to a healthy sleep-wake cycle. By improving your sleep habits, you may see improvements in your daily energy and productivity, as well as a reduction in the negative symptoms mentioned above. This Challenge is suitable for anyone looking to gain better control over their daily habits and establish healthier sleep practices.
Evidence
The 30 Day Become a Morning Person Challenge is based on protocols consolidated by Dr. Andrew Huberman at Stanford in his Podcast, the Huberman Lab (no affiliation), with additional research.
- Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend, Current Biology: This study found that the body’s circadian rhythm is more closely aligned with the natural light-dark cycle on weekdays compared to weekends, and that this alignment is stronger in the summer compared to the winter. This suggests that regular exposure to natural light during the day can help improve sleep and mood by aligning the body’s circadian rhythm with the natural light-dark cycle. This supports the use of strategies such as regular sunlight exposure during the day as part of the 30 Day Become a Morning Person Challenge to help entrain the body’s circadian rhythm and improve sleep and mood.
- Bright light therapy for seasonal affective disorder: A systematic review and meta-analysis, Journal of Clinical Sleep Medicine: This study found that bright light therapy was effective in improving sleep and mood in people with seasonal affective disorder (SAD). This supports the use of light exposure as a strategy in the Challenge to help entrain the body’s circadian rhythm and improve sleep and mood.
- Bright light exposure during work hours improves sleep and alertness in night workers, Journal of Sleep Research: This study found that bright light exposure during the day improved sleep quality and reduced fatigue in shift workers. This supports the use of light exposure as a strategy in the Challenge to help improve sleep and alertness.
- The role of bedtime routines in sleep quality and duration, Journal of Clinical Psychology: This study found that establishing a consistent bedtime routine was associated with better sleep quality and duration in adults. This supports the use of a consistent sleep routine as a strategy in the Challenge to help improve sleep quality and duration.
- Association of caffeine and screen time with sleep quality among adolescents, Journal of the American Medical Association: This study found that limiting caffeine intake and avoiding screens before bedtime was associated with improved sleep quality in adolescents. This supports the use of strategies such as avoiding caffeine and screens before bed as part of the Challenge to help improve sleep quality.
Why the GMB System is 80% More Effective at Building Habits
Positive Reinforcement
For every session, just check in with how much you did and earn points
Meaningful Relationships
Get a One-on-One Buddy to help you follow through with your Plans
• Get a Buddy
• Chat
• See Each Other’s Check-ins
• Accountability Support
Group Motivation
Get motivated with the power of the group
• Leaderboards
• Group Posts
• Group Chat
• Group Calendar
And MUCH more
GMB works because it is Holistic, Adaptable, Fun, and uses Evidence Based Psychological Principles
• SMS and Email Reminders
• Create Your Own Plans & Challenges
• Share and Import Plans
• Measure Your Accountability
• Earn up to 4 Buddies
• Get Auto-Matched with Buddies
• Search for Buddies
• Maintain Your Privacy
Testimonials
Pricing
Affordable access to this challenge plus hundreds of plans, unlimited challenges, and thousands of buddies.
best deal
More Questions?
Is this live or by video, audio, or something else?
These are behaviors you can do on your own time – with others. There are also live sessions to meet others.
As a behavior based platform, rather than watching people do things, GetMotivatedBuddies focuses on helping you actually do things. For each day you can choose your own times to check-in while still participating with others!
Why do I have to subscribe to do the challenge?
GetMotivatedBuddies is a holistic platform to help you improve in all areas of your life: Health & Fitness, Work, Learn and Life. When you join you have access to thousands of other Buddies, behavioral plans and challenges in addition to this one.
What if I can't make this challenge?
This will be a repeating challenge and you can join the next one.
How do I win the challenge?
Simply check in each day to the lesson with how much you did! Since 90% of people don’t complete what they start, simply by checking in every day, you have a very good chance at winning.
Does it matter what timezone I'm in?
Simply check in each day to the lesson with how much you did! Since 90% of people don’t complete what they start, simply by checking in every day, you have a very good chance at winning.
Is it at a specifc time? What if my schedule changes?
This is the power of GetMotivatedBuddies – choose your own times to fit your schedule.
Who is this for?
This challenge is best for individuals looking to improve their sleeping habits. This is not under medical supervision and is not a replacement for any medically supervised interventions and none of the information can be viewed as medical advice.
Can I go longer than 30 days?
Yep. In fact that’s the point of GetMotivatedBuddies, we help you build long term habits.
You can either join or create your own new challenge for a longer period of time after this one ends.
