Early risers are a virtuous people!

Research suggests that successful people get up and accomplish more in those first few hours of wake time than the rest of us do in an entire day. And the list of famed early risers is long—Apple CEO Tim Cook, Oprah Winfrey, Michelle Obama, Vanguard chairman Bill McNabb, and Four-Star General Stanley McChrystal, not to mention world-class athletes who squeeze in their workouts before the sun comes up.

Here are eight things every person should do before 8am.

Get Enough Sleep

There’s no point in rising at 5:30am if you didn’t sleep until 2am. Seven to nine hours a night is linked to increased memory, a longer life, better focus, lower stress levels, and decreased risk of depression.

Give to Your Loved Ones

Sit down to have breakfast with your kids or leave a note for your spouse as you head out the door. If you start out your day by doing something thoughtful and kind for someone you love, you’ll experience more joy and you’ll probably see that act of love returned.

Pray and Meditate

Give thanks for the good things in your life! When you’re grateful for what you have, you change your focus. See the positive in the world and you’ll immediately see opportunity and abundance in front of you.

Do Something Great

You’re awake and the rest of the world is still asleep! The world is at your command, so do something brave. Send that email you’ve been hesitant about. Or tackle that one item on your to-do list you’ve been avoiding. Just do it!

Work Out

And nothing makes me feel more courageous than a successful workout. Regular exercise boosts your energy, decreases your stress and anxiety, and increases your clarity and creativity. It might be HIIT, weight training, yoga, or a long-distance run, but whatever you do, get your blood flowing!

Read Something Inspiring

Pick something motivating or informational and read or listen to it each morning to get your day started. It might be a biography of your hero, a book about psychology you’re interested in, or motivational quotes by successful professionals. You can do it during your commute, while eating breakfast, when you’re out for a jog, or while sitting peacefully.

Keep a Journal

Journaling is a great activity to keep you focused. Jot down your hopes and dreams, your to-do list for the day, or a list of your stressors and anxieties. By putting these things into words, you focus your actions for the day.

Take a Step

You probably have some long-term goals laid out for your personal life or your career—landing your dream job or buying a new home. Each morning, take just one step toward your big goals and sooner rather than later, you’ll be there! Don’t put it off for tomorrow when you can take care of it right now!

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