$44
Sunrise Challenge
Course | 16 Lessons
Wake up with the sun in this two-week sunrise challenge, designed to help you start your mornings for yourself.
Each day you'll receive a new audio clip to ground you into the present moment. The clip styles are different, so you can discover what morning practice most resonates with you.
What if you could start each day for yourself...
Not for your job, not for your family, not for anyone but you. Take a few minutes to focus on you, to clear your mind, and to breathe.
These few minutes can set the tone for your entire day. You can set a tone of gratitude, of self love, of strength, of achievement, of mental clarity - whatever you desire. But you set this tone by picking yourself first.
Rule #1
Go outside at sunrise.
That's it. Just be outside when the sun comes up.
Press play on your audio & enjoy!
Rule #2
Missing a day is not failure. Quitting is failure.
We're humans, sometimes things come up. Perfection isn't the goal here. But consistent effort is the goal. It's ok if you miss a morning, but show up again with intention the next day, and keep going.
This is for you.
Don't quit on yourself.
Ready for Sunrise?
Sign up here as a vote of confidence in yourself.
What Our Sunrisers Are Saying
I loved it! I felt gratitude in different places in my body, which was a surprise to me. Very cool way to start the day. 💖
Dorothea K.
Woah. I never thought I'd be a morning person, let alone a sunrise person, but this has been a game changer for me. I can't believe how calm I feel in the mornings!*!*!
Ann H.
Frequently asked questions
Do I need to be on a certain time zone to participate?
Nope! You'll receive an email with each audio the day before so regardless of your current time zone, you're always ready for sunrise.
How long does this take?
As long or as short as you'd like! The audios are all 5-15 minutes so you can listen quickly and start your day, or take some time to reflect (and journal) on them afterwards if you choose.
I am not an early bird. Any tips for making this easier?
Set yourself up for success!
1) According to Dr. Matthew Walker, author of Why We Sleep, every adult needs an 8 hour sleep opportunity window. Do the math to figure out your optimal bedtime - and then stick to it!
2) Avoid caffeine & alcohol 6 hours before bed, meals 3 hours before bed, and screens 2 hours before bed to ensure a restful night of sleep.
3) Set out your clothes the night before - the fewer decisions your brain has to make in the morning, the better.
4) Set your alarm for the same time every day. Not 6:05 today, 6:25 tomorrow, and 6:10 the following. Pick a time that works and set your alarm for that time every day. Bonus points if you put the alarm across the room so you have to get out of bed to turn it off.
It's cold in the morning! Do I really have to go outside?
Yes :-). There are numerous health benefits to cold exposure, including but not limited to: increased cognitive performance, better mood, enhanced immune system, increased energy & focus, and improved metabolism.
If you can't safely stay out for the entirety of the audio, spend two minutes in silence (not looking at your phone or other device) in the cold, focusing on your breath. Then complete the audio inside in its entirety.
Why two minutes? Because the first minute is the hardest - it gets easier after that. Push through the temporary discomfort, keeping the health benefits in mind.
If you're interested in more details on the science behind these benefits, check out this article from Huberman Lab: https://www.hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance.
It's ok if the cold is uncomfortable, but please be safe.
Why outside?
According to Dr. Andrew Huberman of Stanford School of Medicine: “Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health. It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive function of your hormone system, get your mental health steering in the right direction.”
Want more details on the science behind this? He has an article and a podcast that go into more details: https://www.hubermanlab.com/newsletter/using-light-for-health
Do I need anything to participate?
While the technical answer is no, there are a few days where we recommend bringing a journal (or any paper) and pen. Some people also prefer to listen with headphones, but that's up to you.
When does it start?
Once you sign up, you'll get the introduction and first morning's audio, so you're ready to start tomorrow. There's no time like the present!
I missed sunrise. Now what?
You can still go outside and listen! Sun exposure first thing upon waking, even if it isn't exactly at sunrise, is beneficial. And the audio is still available to you, even if you're a little late today. Enjoy!
I stay up late on weekdends - I need to sleep in past sunrise for my body to get enough sleep...
Weekends are optional! You'll receive an audio every day of the week, but you may skip weekends if that is your preference.
It will be easier to build the habit of getting up at sunrise every single day, but I also completely understand that lives get busy, schedules get booked, and sleep is important.
I'm already subscribed to First Cup Morning Series? Are these the same audios?
Nope! These are custom audios, done in a different style from Morning Series, designed to help you find what morning practice resonates most with you.