She came to learn
dreams can come,
at too high a cost;
But she was brave &
took that risk,
though all was lost;
Now she chooses
dreamless nights &
There she shall remain
till peace comes
crawling once again.
She came to learn
dreams can come,
at too high a cost;
But she was brave &
took that risk,
though all was lost;
Now she chooses
dreamless nights &
There she shall remain
till peace comes
crawling once again.
I woke up today
with my mind empty
Gone are the thoughts
of my future, that could be
my past a distant memory
Instead, I rise with thoughts
that are free.
Free to wander upon
Bring on the Full
Moon to release me
Come to me,
I want you, to hug me again
And draw me a smile
on my face
tell me that although
you’re not mine,
it’s like you were
a place special in me,
my eyes are fireflies
that light your way of
fear and darkness
Take me to the oceans where
heart does not suffer
Take me to the stars
They light up your eyes
And when I look at them
My heart is filled
With that fire
Which will only be extinguished
When my heart will stop
To emit the sounds
Of my passion
Will be eternal
When we feel stuck, we usually crave huge changes. We want to make radical shifts to turn our lives upside down because we believe that’s the only way to move forward.
Yet, in reality, those massive shifts rarely lead to sustainable changes. Instead, we often feel overwhelmed and readopt our old patterns very soon, which only leads to more frustration.
The good news is, we can rely on small yet consistent changes to help us regain our power over time. This might take a little longer, but it’ll lead to a more fulfilled and peaceful life in the long run.
According to the World Health Organization, more than one billion people worldwide are obese.
The main reasons for that shocking number are obvious: We spend most of our days seated and consume much more calories than needed.
And most of the time, we overeat because we’re so used to processed foods and huge portions — especially when eating outside.
In Okinawa, one of the five Blue Zones where people often live up to 100 years or even more, the population follows the 80% rule: They only eat until they’re about 80% full.
This is powerful because research proves it takes 15–20 minutes for our brains to realize we’re full. So if you stop when you feel like you’ve reached 80%, you’ll likely feel 100% full after a few minutes anyway.
However, you’ll avoid overeating and feeling tired after each meal.
If you want to spend less time on your phone but don’t want to delete certain apps altogether, log out.
Next time you want to use the app, you’ll be reminded of your good intentions and can consciously decide whether you really want to use it.
Whenever you leave a room, take something that doesn’t belong there with you.
E.g., When leaving the bedroom, take empty cups, bottles, or dirty laundry with you and put them in the right place. This will help keep your home tidy and organized at all times with minimal extra effort.
I started to use a virtual shopping list called Hngry a few years ago.
This simple habit has helped me save so much time: Whenever I realize we’re about to run out of something, I immediately add it to the list: soap, toothpaste, toilet paper, candles, pasta — whatever.
Next time I go shopping, I know exactly what I need to buy.
Since using the app, I’ve never run out of anything.
Plus, using a virtual shopping list has many more benefits: You have a better overview of what you need and make fewer unnecessary purchases, which helps reduce waste and save money.
By knowing what you need, you’re also less tempted to buy sweets and highly processed foods. And most importantly, it makes your shopping experience a lot easier because you spend less time thinking about what you need.
While talking about groceries, let me share two more habits that helped me make a profound change: Meal planning and prepping.
Every Sunday, I create a weekly meal plan and write down what I’ll eat next week. I’m not a talented chef and don’t enjoy cooking, so I purchased meal plans full of simple and healthy recipes I like.
As I don’t want to spend too much time in the kitchen, I always cook bigger batches, so I can eat the same meal at least twice.
Without meal plans, I easily opt for processed, unhealthy foods — especially if I need to make choices when I’m already hungry.
But if I’m well prepared, I can easily stick to a healthy, nutritious, and simple plan.
By eating healthily, I feel better, have more mental clarity, and am more energized overall.
Instead of taking other people and their work for granted, try to show kindness and compassion.
This isn’t always easy, but most of the time, it’ll help you engage in genuine conversations and solve problems much quicker.
Just because someone reacts rudely doesn’t mean you did anything wrong. They might be having a bad day or might’ve received bad news just recently.
Train your “kindness muscle” by reminding yourself that someone else’s behavior is barely a reaction to you but just a reflection of how they feel deep inside.
Whenever you have an annoying task to complete that won’t take you more than 1–2 minutes, do it right away.
By procrastinating and whining about it, you’ll only get even more annoyed and waste mental energy. Once it’s done, you can happily get it out of your mind and focus on more important tasks.
You can save loads of calories and money by drinking water instead of pretty much anything else.
There’s no harm in drinking a cup of coke or orange juice occasionally when you really crave it, but make sure you don’t pour those immense volumes of sugar into your body regularly.
Water is simple, cheap, and healthy, so train yourself to choose it more often.
Cheering for others and highlighting their positive traits is a superpower.
Most people are stuck with a scarcity mindset and believe they must compete with others. Yet, the truth is, life is abundant, and we can all get what we want while being nice to each other.
Instead of looking at others with jealousy, try to share your genuine thoughts with them.
If you like how someone looks, tell them. They might’ve spent years losing weight and working out, so your compliment might make their day.
If you realize someone’s making an effort at work, tell her. She might’ve been up all night to finish a presentation, and you might be the only one to acknowledge her hard work.
Life could be much more beautiful if we all supported each other and shared more compliments instead of hate.
According to CDC, almost 40% of adult Americans don’t get enough sleep.
And while most people don’t even take sleep seriously, the truth is that we can eliminate many of our daily problems just by sleeping better and longer.
If we’re sleep-deprived, we’re more prone to gaining weight but also more irritable, anxious, and mentally exhausted.
To ensure you get a good rest, go to bed at the same time every night. In the long run, this will help you fall asleep easily because your body will get used to a specific schedule.
Also, ensure to sleep in a dark room (or use a sleep mask), avoid eating big meals at least 1–2 hours before going to bed, and don’t take your phone to the bedroom.
Also, allow yourself to slow down at least an hour before bedtime so your body can adjust.
As someone who’s working from home, I move very little during an average workday. So when I do get outside, I try to make the most of my time by walking most distances and taking the stairs whenever possible.
For me, it’s a simple way to get some extra steps in without much extra effort.
Most people widely underestimate how much money they spend on luxuries like eating out or new clothes every month.
They work hard for their money but don’t pay much attention to how they spend it.
If you ever feel like you have no idea where your money went, start to religiously track your expenses for at least 2 to 3 months.
I used an app called Toshl to keep track of every penny for two years. This helped me realize that eating out and making random impulse purchases were the two major expenses I could control if I wanted to save money.
Your insights might be totally different: You might be paying for subscriptions you don’t even use or spending lots of money to replace broken items in your home every month.
The problem is, you won’t know unless you document your expenses. And the sooner you start, the sooner you’ll be able to make changes.
A few years ago, I came across a “One Line A Day Journal,” which is a tiny notebook to summarize your day in just a few lines.
Each page represents a day of the year: the first page is January 1st, the second is January 2nd, and so on.
In my journal, each page is divided into five sections, which means I’ll be able to use it for five years.
I started in 2021, so next year, when I open the page for January 1st, I’ll see my entries from 2021 and 2022 and then put my 2023 thoughts on the same page.
This is a great way to keep track of your life without a huge time commitment.
It literally takes you one minute to sum up how you feel and what you did on a particular day. Yet, it’s a fantastic way to reflect on the previous years and the progress you’ve made over time.
Each year, the journal reminds you of wonderful memories you’ve made and challenges you’ve overcome.
On average, we spend 3 to 4 hours per day staring at our phones.
And the truth is, most people allow their phones to make them feel worse instead of better.
Here’s a mantra I wish more people would be aware of: Nobody has the right to stress you out on your own phone.
If I see a post I don’t like, I’ll unfollow the author, so they don’t show up on my feed again.
If someone leaves a disrespectful comment on anything I publish, I won’t even waste a second before I block them.
I wouldn’t let a person enter my home and act rudely, so I also don’t let them do the same online.
If you think you have the right to piss me off, I’ll use my right to ensure you can’t do it in the future.
Your phone can be a powerful tool and help you live a better life, but you need to control how you use it.
What’s the point of constantly seeing posts you fundamentally disagree with?
If we spend so much time scrolling through news feeds, we can at least ensure the content we see makes us feel good instead of bad.
The New Year is slowly nearing, and with the holiday season having just passed, many people are indulging in retrospection and reevaluating some of their life choices. New Year’s resolutions are the perfect opportunity for all those who have failed to start making the changes that they said they would make next week, next month, or perhaps when winter starts.
Well, now’s your chance to sit down and prepare a list of important lifestyle changes you want to make, and we’ve decided to give you a bit of help – because since the majority of people fail to stick to their resolution, you’ll need all the help you can get.
What follows is a list of 50 good New Year’s resolutions with a piece of advice. If you are looking for effective ways of changing your life for the better, then you’ll be sure to find tons of useful information here.
Losing weight is the top resolution for Americans, and combined with “exercise more” and “stay fit and healthy” it is something that over a third of the population wishes to achieve. It’s easy enough to start an exercise and diet program, but the trick is to find a decent one that will give you steady results and will be easy to stick to in the long run.
This is usually an extension of the previous resolution. Switching to a healthier diet can be incredibly tricky when we are surrounded by cheap junk food. However, with a good amount of determination and some basic tips, you can slowly develop healthier eating habits.
The biggest barrier that keeps most people from reaching their goals is the desire to relax and do something fun instead of working hard. Once you get used to procrastinating, it’s difficult to snap yourself out of it, so you’ll need to put in a lot of work to change this bad habit.
People have been trying to find ways to improve their focus and cognitive capacities for thousands of years, and most ancient civilizations had some combination of mental exercise and herbal medicine to help them reach this goal.
When we get stuck in a rut, we usually end up staying at home most of the time, missing out on a lot of interesting opportunities for networking and having fun. Meeting new people can be beneficial to your mental well-being and help your career, so don’t be afraid to get out there and make some friends.
This is a good New Year’s resolution, but it can be difficult for shy people. Start by just saying yes when a friend asks you to go out one evening. This is a great first step toward meeting new people.
Some people don’t really have a big weight problem, and they even get some exercise a few times a week, but they just sit around the most of the time at home and at work, which can have a negative effect on their posture and health.
If you are confident, other people notice it, and it is much easier to have your opinions heard, ask people out on dates, and get ahead at work. A good dose of self-confidence will help you lead a much happier life overall.
Building confidence involves positive self-talk, focusing on your achievements, and seeing failure as an opportunity.
Even billionaires are always looking for ways to earn more money, and we common folk can definitely use an additional source of income to make life a bit more comfortable.
Good manners have always been an important part of a civilized society. They make it easier to connect with others, avoid offending people, and will ensure that others perceive you as a good and trustworthy person.
They say that stress is one of the biggest killers out there, and it can have a very destructive effect on your relationships, as well as your health, making this one of many good New Year’s resolutions. It may be an unavoidable side effect of our hectic modern lifestyles, but it can be effectively managed with the help of useful and easy-to-practice tricks for stress management.
Even those that are in decent shape, make a good living, and have stress under control can still be unhappy. It takes time and patience to learn how to find joy in the little things and not to let problems bring you down.
Showing gratitude can be a great way to build happiness. Try starting a gratitude journal to help you focus on the good things in life.
With big TV’s, computers, smartphones, tablets and all sorts of gadgets with glowing lights and beeping alerts, it can be hard to get enough sleep at night. You should be shooting for at least 8 hours of sleep a night, and there are fairly simple ways to achieve this number if you make use of science and everyday hacks.
The first thing to do is set those gadgets aside for at least an hour before bed. This will let your mind slip into bedtime mode and make it much easier to fall asleep.
A bit of bad habit that a lot of people don’t know how to kick, smoking will not only endanger your health, but can burn a hole in your wallet as well. Just be prepared to dedicate a lot of will power to giving up cigarettes once and for all.
The average American spends nearly 8 hours a day watching TV, more time than they spend cooking and probably sleeping! That is time that could have been better spent developing skills, learning, or keeping your body active. Once you manage to cut down on TV time, you will realize just how long and productive a day can really be.
Books are an excellent way to gain a lot of knowledge on a huge variety of topics, and they are also great exercise for your brain. It’s not that difficult to go through 20 or more books in a year; you only need to make it a habit, discover your favorite type of book, and find a bit of time for reading here and there.
We all need someone to hold at night, talk to, and share our deepest secrets with, but finding the right person is a matter of trial and error. We need to go out and get to know a bunch of potential partners before we can find the one that we can get along with really well.
Any healthy relationship requires a good deal of intimacy, and sex can actually help keep us mentally and physically healthy. The idea is to make it a fun and rewarding experience, and this is something that comes with practice and exercise.
There are a lot of slobs out there who can’t really get their stuff organized, and a cluttered desk or chaotic home will negatively affect your productivity and even your mood, so it helps to clear the clutter, clean your house, and lead a tidier and more organized life.
The way you dress can say a lot about you, and wearing the right clothes can make you seem powerful and confident, which in turn can help you land a job, get promoted, and catch the eye of a lovely guy or girl. No matter if you’re male or female, find clothes that make you feel good and stand out in a crowd.
There is just too little time in this life for us to waste it on insincere, duplicitous, and toxic people. We should focus on the people who we care about deeply and who care about us, as this is the best way to stay happy and lead a fulfilling life.
While it is completely safe and healthy to drink one or two servings of an alcoholic beverage of your choice per day, not a lot of people can say that they can follow this rule effectively. Getting your drinking under control has plenty of benefits, but it can be a difficult process.
Start slow. If you’re used to having two glasses of wine after work, cut it down to one for a month, and then try only drinking one glass once or twice a week.
You can’t really move forward in life if you are weighed down by debt. The road to financial freedom is a rocky one, but it is definitely manageable with a bit of planning and self-restraint. Take a look at these strategies and methods to pay off your debt. You won’t believe how good it will feel.
Once you have your debt under control, it’s time to start putting some money aside. A rainy day fund and some extra money that can go towards traveling abroad, fixing up the house or buying a new car are a welcome change of pace. Make use of these hacks and apps to save money efficiently.
Not only will learning a new language help improve your communication skills, but it will also look great on your resume and possibly open up some doors for you. These days there are plenty of resources that allow you to learn a language for free.
To devote your time and energy to helping those in need is a noble gesture and one of the genuinely good New Year’s resolutions in itself, but it is also an opportunity to meet new people, learn new skills, and boost your resume. Here’s how you can find time to volunteer in your busy life.
Just sitting around all day won’t get you anywhere. It is much better to use your free time in a constructive manner and pick up new skills while having fun at the same time. The future you will be glad that you did. No matter if you’re interested in communication skills or sports, find out how to learn new skills and hobbies in a short time.
Times can be hard, and it may take a lot to overcome adversity, but sitting around and moping about it is just counterproductive. If you have a big fight with someone and fall out or get hurt over a small issue, you will only lose a friend or life partner and remain sad and bitter. Forgiveness is a much healthier way to deal with issues that should be left in the past.
There are tons of animal lovers out there that would be great at caring for a pet, but they often overthink things, while some people just rush out and get a pet without understanding the responsibility involved. Be sure you know what you are in for and find a pet that fits your living conditions and lifestyle.
It doesn’t matter how much time you have on your hands; if you can’t manage it properly, you’ll just spend most of the day running around aimlessly, so make organization a priority on your list of New Year’s resolutions. When you get organized, there will suddenly be more time to spare, and things will start falling into place. Make it a habit, get help from apps and tools, and enjoy your new-found leisure-time.
You’ll need to have your finances in order, get the right equipment, and invest some time and effort before you consider traveling across the globe, but there are ways of experiencing different cultures and visiting faraway places even on a tighter budget.
Watch some documentaries, try out a staycation, or start corresponding with a foreign pen pal to itch that travel bug.
Cooking is one of the essential skill that every man and woman should possess. It allows you to save money, eat the food you love just the way you like it, and impress dates with lovely meals shared under candlelight. If you go through useful tips, keep your kitchen clean, and avoid common mistakes, nothing stands between you an your 3-course-meal.
Staying healthy should be your top priority, but many people seem frightened of doctors and don’t go nearly as often as they should, often waiting for their condition to significantly worsen. Regular checkups are a must, no matter how healthy you feel at the moment.
Remember, this includes taking care of your mental health, as well!
If you don’t feel quite happy no matter what you do, it is perhaps time to make some serious changes in your life as one of your good New Year’s resolutions. Reinventing yourself can give you a whole new perspective on life and take you in directions you may never have dreamed were possible.
Punctuality is a virtue that is held in high regard in our society, so this is a great New Year’s resolution to have. Being on time is a mark of a true professional, a dependable friend and caring partner, so it is a good idea to pick up a few tricks that can help you stay on time.
Technology, a relatively decent government, and corporations offering cheap, ready-to-eat food and all manner of useful tools have made us somewhat spoiled, and we often get well into adulthood without having what it takes to be independent and self-reliant. Next time you face a problem, try solving it on your own instead of running to the nearest family member or friend.
If we could all manage to marry fun and productivity, and be able to make money doing what we love, we’d be a much more content and well-balanced society. This may not always be possible, but there are cases where starting a new hobby can be turned into a lucrative career.
It may be better to have loved and lost, than to never have loved, but it still hurts like crazy. Healing a broken heart is a process that takes time, but there are tricks to make it through this difficult time without too much pain, and it starts with self-care.
Uncontrolled anger can get you into a lot of trouble, but things like jealousy and pride are destructive in all circumstances, so it’s a good New Year’s resolution to control your emotions. Gaining control over your feelings allows you to keep a level head and think more rationally, even during emotionally charged conflict situations.
A big part of growing up into a mature adult is the ability to think before making a decision. It is important to take responsibility for ones actions and avoid blaming everything on someone else, just as it is important to protect your family and help provide for them.
The best way to fit in when talking to a variety of people from different backgrounds is to have a well-rounded education. Topics like art, music, history, and culture often baffle people, but they can be easy to comprehend if you spend enough time learning about them using helpful websites and online courses.
Some people might not spend hours in front of the TV, or playing video games, but social media has become a serious addiction among a wide range of demographics. It’s fine to stay in touch with friends and family, but if you consistently spend more than an hour every day on social media, it’s time to make a change and add this to your list of good New Year’s resolutions.
Being able to ensure your own safety and the safety of those you love is a very important skillset to have. It’s not all about groin kicks and palm strikes, however. You need to learn how to conduct yourself and what kind of behavior to look out for in others.
Romance is often the first casualty in longer, more serious relationships, but it doesn’t have to wither away. A few romantic gestures here and there can keep the passion going for decades. It will be fun, even if you’re not the romantic type.
Speaking about romance and keeping a serious relationship fun, you don’t want to keep forgetting birthdays, anniversaries, and other important dates. There are plenty of memory tricks that take very little time to master, so you’ll never forget another date again.
Getting out and socializing has its perks. You get to have fun, meet new people, and find out interesting things, but you can also develop leadership skills and learn to work in a team, so this is a very good New Year’s resolution to add to your list. Even if you are an introvert or very shy and feel uncomfortable talking to others, there are ways to become a fairly active member of a community.
There are times when we get mentally fatigued and our creativity just goes out the window. This is particularly bad if your job or hobby depends on you coming up with fresh ideas and thinking outside the box. As with anything else, there are many resources that help you spark your creativity in a number of different ways.
While some of us are more logical, most people still have a bit of a creative spark in them. Expressing yourself in some creative, artistic way is a great form of stress relief and helps keep your mind sharp. Some of these activities will also help you stay active and burn some calories. So write, craft, make DIY projects—whatever makes your soul free.
You will find this particular point masked beneath other good New Year’s resolutions, but fear and insecurity are often the cause of several problems that we want to address. You need to think of it as surviving and controlling your fear rather than overcoming it, and it will enable you to shed off a lot of the insecurities that you have.
You’d be surprised to know just how many people out there have an interesting story to tell but lack the confidence and skill to write everything down. Even if it is just a few random thoughts scribbled daily in a journal, you shouldn’t be afraid to give writing a go with a few tips and tricks.
The last and most important point to mention is that all the positive changes you make have to be permanent when you begin good New Year’s resolutions. You will need to work on sticking with the good habits you have adopted until they just become a natural part of who you are. That is how you achieve true self-improvement.
Above, you have an extensive list of advice, tips, and tricks to help you see your good New Year’s resolutions through and make some long-term changes in your life. Start with one, and if you feel like you’ve got the hang of it, pick up another. There’s no limit to how many positive changes you can make in life, but you have to start somewhere!
In your arms you hold me tight,
Never letting go through the night.
All my dreams are peaceful because of you,
Holding me in your arms like you do.
Your lips are as sweet as ever;
I wish to kiss them forever.
My heart beats only for you,
Holding me in your arms like you do.
When we met I knew it was fate.
I found my one true soulmate,
As I look into your loving eyes,
Knowing our love will never die.
So hold me in your warm embrace.
In your arms I’ll be no other place.
To be with the one I love, which is you,
Holding me in your arms like you do.
“Early to bed and early to rise makes a man healthy, wealthy and wise” – Benjamin Franklin
“One key to success is to have lunch at the time of day most people have breakfast.” – Robert Brault
There are many famous quotes by famous and influential people about rising early in the morning. But is there any strength to these quotes? This article talks about 8 benefits of being an early riser.
Early mornings for some can be a drag, and let’s be honest here, there will always be morning’s especially when it’s dark outside that all you will want to do is pull the covers over your head for an extra 5 minutes.
With so many benefits to waking up early, from enhancing your productivity in school or work, to being better able to stick to a diet plan to having more energy levels and better mood, it’s easy to see why many famous people swear by it attributing to their success, Richard Branson for example says he wakes at 5 am each morning.
Knowing this it is hard not to adopt this way of life to your daily routine. So let’s talk about some of these benefits and how to become an early riser.
According to studies early risers often tend to go to bed early as well, which means they are more likely to get the 7-9 hours recommended sleep for adults.
Sleeping the full amount regularly is said to help lead towards a healthier body and mind, which in turn has its own benefits, so it is easy to see why early risers may be less stressed and have more positivity in their lives.
More rest equals more energy, plain and simple . If you get into the routine of rising early and retiring to bed early you are more likely to have a better sleeping pattern which leads to being more energetic throughout the day, helping you accomplish your goals and tasks in a faster and more productive manner.
Regular sleep is important for your general health. Not only does a full night sleep help to drop your blood pressure, helps your muscles to relax and repair, your breathing to slow and your body temperature to drop, but studies show that T-cells, which are the white blood cells that help to fight infection, tend to drop when you get a full night’s sleep. This is your immune system rebooting itself while you rest.
After a busy day’s work, you can be both mentally and physically exhausted and the last thing you want to do is head to the gym or go out for a run. You make promises to yourself you’ll go tomorrow, only to have the same thing happen. Early risers have the benefit of being able to fit their workout in, before the madness of the day takes over. This also helps to kickstart the body and mind which will energize you for the day.
Sometimes the saying “Not enough hours in the day” springs to mind.
We fall asleep thinking about all the things we are going to get done the following day, whether that be at work or at home, or both. Then something throws us off, we sleep in, forgot something on the way to work, or get delayed in traffic and our day seems to spiral after that.
Being an early riser means you can get a head start on the day and helps to kickstart your day off to a good start.
By planning and laying out some goals and tasks to accomplish the previous day can help you be more organized and make use of that early start.
No time for breakfast? Grabbing something quick and easy on the go while you
run out the door? Sound familiar? Rising later doesn’t give you the much needed time to break the fast from the night before and prepare a sustainable breakfast that will set you up for the day.
Recent research has found that late sleepers generally consume approximately 248 more calories than those who rise early. They tend to only eat half as much fruit and vegetables and twice as much fast food as their early riser counterparts.
Your brain tends to be the most alert in the morning, so why not use that time wisely to focus on important tasks un-interrupted while the rest of your house and world sleep.
You tend to make better decisions and think more clearly in the morning, then at any other time of day.
Starting the day early also improves your concentration which means you can accomplish those goals and tasks that you set out the night before. It also means that by the time you get to work, you are fully awake and properly acclimatized to the day meaning you will be more alert during those peak hours.
Our skin tends to look its best in the morning after a full night’s restful sleep. And being an early riser means you can take advantage and take your time to make sure your skin looks its best.
People who wake up early also tend to have regular sleeping habits which help to ensure that your skin gets the proper time to rejuvenate itself.
Ok, so we’ve outlined some tips on how to be an early riser, but how do we start getting into the routine, while also getting enough sleep. Here are a few tips to get you started.
Have a nice hot cup of coffee or tea. Read a book, Watch the sunrise or meditate. Don’t wake up early, to wander around and not make the most of your time. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.
Getting up early has many benefits for both your body and your mind. The hardest part is convincing yourself to do it, and then getting into a routine of getting up early every morning. If you start implementing these tips you will soon see that it gets easier and eventually you will find that your body starts to get used to it, and you end up waking even before your alarm goes off.