How to Stop Hitting The Snooze Button, For Real…


Most attempts snoozers make to rouse themselves fail to address what is often the heart of the issue, which is our subconscious thoughts and beliefs about getting up in the morning…

For example, here is some often touted advice for overcoming a snooze button dependency:

1.Put your alarm clock on the other side of the room.

2. Set your coffee pot to brew precisely when you should be waking up.

3. Have multiple alarm clocks placed around the room.

I even heard a reputable how-to website recommend placing one’s alarm clock in a box with a combination lock and have an external speaker run outside of the box. To that I say, really? Is that really how you want to wake up each day, feeling like you’ve been assaulted by your alarm clock?

Allow me to suggest that there is another way, a way that is less abrasive. It combines setting yourself up for success through practical habits, while at the same time delving into your unconscious beliefs and motivations about getting up early in the morning.

First, set your self up for success by getting a good nights sleep. Waking up begins the night before. Figure out how much sleep you need to wake up energized. The latest research tells us that 7 hours of sleep is just about the perfect number (I know, what happened to 8?) Start winding down at least two hours before your ideal bed-time. Take some of that time to get your clothes ready for the next day as it will have the added benefit of tiring you out a bit. Then decide, honestly, what time to set your alarm clock.

Take some time before bed each night to do some introspection in the form of meditation method of your choice. The goal of this meditation is to discover the secret beliefs that cause you to snooze-in. Ask yourself what you tell yourselfin the morning that gives you permission to hit the snooze button.

When your alarm clock first sounds, in that 16th of a second before you hit snooze, you tell yourself something–something you probably don’t even mentally register.

You may argue, but I don’t even think in the morning — I just hit the snooze button…

Though this may seem like the case, thoughts, even if you are unaware of them, always proceed any action (barring a seizure disorder etc.) However these thoughts happen so fast we often remain unaware of them. They are essentially pre-programmed.

Automatic thoughts are the messengers of our belief systems. Automatic thoughts are the function of our brain that allow us to act quickly in certain situations. And as you may imagine they can be useful in keeping us safe from danger. However, in the case of snoozing, our automatic thoughts tend to work against us if they give us permission to keep sleeping.

An example of one of my automatic thoughts that has given me permission to snooze:

“As long as I get up by 7:30, I’ll still be good…” Bam! (Sound of me hitting the alarm clock.) And that is all it takes to ensure my morning is a stress filled rush.

Identifying the automatic thought is crucial, but there are a few more steps to overcoming the snooze function.

The next step is to examine one’s core-belief about snoozing. Our core beliefs about anything, including why we snooze, exist outside of our conscious thoughts, safely tucked away in the recesses of our brain.


The reason we chooses to snooze-in is not because our alarms aren’t loud enough or placed far enough away from our beds. And we do not need to trick ourselves into getting up by setting our alarm clock 20 minutes ahead. All of these things exhaust us in the morning!

We snooze because at some point in time we made a decision that snoozing was a suitable option. Therefore we can only properly conquer this bad habit by actualizing a new belief.

Other automatic thoughts and core beliefs that lead to snoozing may include things like:

“I got to bed late, therefore I need just a little more sleep to feel refreshed” or “My supervisor is not in today, I can be a little late.”

Some common snoozer core-beliefs may include things like:

“Sleep is more important than getting a good start in the morning,” or “there is no difference, really, if I get up early or not, the benefit is negligible.”


To recap, when it comes to waking up in the morning, forget the multiple alarms, and setting your clock 15 minutes ahead or whatever gimmick that has not been working for you. Instead address the thoughts and core beliefs you have about why you keep hitting the snooze button, and examine what is really true about how much time you need in the morning. Make a conscious decision, every night before you go to bed, to wake up on time. Also remember that snoozing-in exhausts far more energy than simply getting up the first time (though it may not feel true in the moment, that immediate wake up fog will wear off in less than two minutes) When your whistling on the way to the car, feeling refreshed and ready for your day, you will be glad you didn’t snooze.

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