Alarm clock between trees.
Photo by Yaniv Knobel / Unsplash

A Checklist to Prepare for Daylight Savings Time

Who likes jet lag?  That's right, no one.

Daylight savings time (DST)  started as a way to save candles in the 1800's.  I don't know about you, but my candle reserves ain't running out anytime soon ("thanks for the productivity hack, Benjamin Franklin!").

To avoid the abrupt and disruptive time shift, you need someone to iron out all the wrinkles and make this a smooth transition.

I've researched the best ways to mitigate the many negative consequences of randomly shifting your clock ahead one hour, and packed it into an actionable checklist.

Do yourself a favor and follow this plan to smooth out the 1 hour shift across 7 days.

  • Start this checklist a week ahead (March 6th)
  • Don't sleep in
    • The morning will set the pace for the rest of your day
    • Being a little tired will help you get to bed earlier
  • Get sunlight early in the morning if possible
  • Do your routines 10 minutes earlier each day.
    • This will gradually adjust your rhythm to match the new schedule
    • Think about how you might trigger the routine at an earlier time (use a watch or alarm?)
      • Morning
      • Breakfast
      • Lunch
      • Dinner
      • Bed time
  • Conserve or limit caffeine and alcohol past noon
  • Increase your physical activity during the day
    • This will help your body get to bed sooner
    • Make sure you wear yourself out on Sunday before the official time change


  1. William Duane (1834). Memoirs of Benjamin Franklin. McCarty & Davis. p. 477. Archived from the original on February 1, 2017. Retrieved October 20, 2016.
  2. Zang, H. (2020, June 8). Measurable Health Effects Associated With the Daylight Saving Time Shift - PubMed. PubMed.
  3. Ziegler, R. (2022, January 25). How To Manage Daylight Saving Time. Mayo Clinic Health System.