how to wake up earlier WITHOUT feeling miserable :) — Transcript

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1. 0:00hi everyone so i have been waking up at
2. 0:025 a.m or 4 a.m for a couple of years now
3. 0:06i guess you could say it's a morning
4. 0:07routine of mine sometimes i fall into a
5. 0:10cycle where i sleep late wake up late or
6. 0:13wake up early and my sleeping schedule
7. 0:15falls out of a routine here's what i do
8. 0:17to reset my sleeping routine and
9. 0:20actually wake up earlier without feeling
10. 0:22miserable
11. 0:23[Music]
12. 0:23[Applause]
13. 0:25[Music]
14. 0:28if you google how to wake up early you
15. 0:31are going to find a bunch of different
16. 0:33suggestions i did some research for you
17. 0:35so that you can learn how to actually
18. 0:37wake up earlier benjamin franklin once
19. 0:40said early to bed early to rise makes a
20. 0:42man or woman healthy wealthy and wise
21. 0:46tip number one sleep earlier when it
22. 0:48comes to waking up early we always have
23. 0:50to talk about sleeping earlier our
24. 0:52bodies need seven to nine hours of sleep
25. 0:54and to help you do that make sure to
26. 0:56avoid bright lights i've attached a
27. 0:58sleeping schedule for every age if you
28. 1:01need more than nine hours of sleep ask
29. 1:03yourself why could you be stressed do
30. 1:06you have medications every person is
31. 1:08uniquely made so we need to get to know
32. 1:10ourselves and understand our environment
33. 1:13tip number two exercise early in the
34. 1:15morning exercising earlier gives you
35. 1:18energy in the morning to be productive
36. 1:20but only if you've made this into a
37. 1:22habit the first few times are going to
38. 1:24feel rough but you're definitely going
39. 1:26to be super tired at night so you can
40. 1:28get a good night's sleep avoid working
41. 1:30out at night because the adrenaline rush
42. 1:33can keep you up
43. 1:34tip number three listen to your body
44. 1:37clock which is also known as your
45. 1:38circadian rhythm if you said no alarm
46. 1:41and you weren't distracted what time
47. 1:42would your body want to sleep and what
48. 1:44time would you naturally wake up
49. 1:47let's say you sleep at 12 o'clock and
50. 1:49you naturally wake up at 9 00 a.m your
51. 1:51body is used to 9 hours of sleep and
52. 1:54being awake for 15 hours now try waking
53. 1:56up at 7 00 am without any naps during
54. 1:59the day and your body should be tired
55. 2:02about 15 hours later which is 10 pm tip
56. 2:05number four brain activity waking up
57. 2:08earlier is good for productivity
58. 2:10research has found that we have
59. 2:11different brain activity in the morning
60. 2:14now i don't want to disregard the fact
61. 2:16that there's a lot of people who can be
62. 2:17very productive at night but research
63. 2:19has shown that people who have a body
64. 2:21clock that can wake up earlier tend to
65. 2:23be more alert throughout the day tip
66. 2:25number five plan things in the morning
67. 2:27to be productive recently i turned on
68. 2:30the downtime feature on my iphone where
69. 2:32basically it turns off all of my apps on
70. 2:35a schedule so that way i'm not
71. 2:36distracted by social media or other
72. 2:39things this allows me to be much more
73. 2:41intentional with my time and to be
74. 2:43productive right off the bat tip number
75. 2:45six have a morning routine i have a lot
76. 2:48of different morning routines on my
77. 2:50channel and it really depends on the
78. 2:52season but plan things that you want to
79. 2:54do in the morning and make it a habit
80. 2:57one of the first things i always do in
81. 2:58the morning is i get out of bed and i
82. 3:01make my bed so i'm less likely to get
83. 3:03back into it
84. 3:04[Music]
85. 3:14i then will open up my curtains and let
86. 3:16the light in because at night i like to
87. 3:18have everything closed and super dark in
88. 3:21my room then i immediately go to the
89. 3:23bathroom and i do all of my bathroom
90. 3:26things like wash my face and brush my
91. 3:28teeth i like to wash my face with cold
92. 3:30water especially in the morning because
93. 3:33it really helps me wake up
94. 3:35[Music]
95. 3:38sometimes i like to listen to music
96. 3:39while i'm brushing my teeth because it
97. 3:41helps me feel more pumped in the morning
98. 3:43then i get changed so that i'm all ready
99. 3:45for my day and today's sponsor of this
100. 3:48video is skillshare skillshare is an
101. 3:50online learning community with thousands
102. 3:52of inspiring classes for creative and
103. 3:55curious people like you and me you can
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105. 3:59and a bunch of other things drawing
106. 4:02writing and journaling can be great ways
107. 4:04to help manage stress practice
108. 4:05mindfulness and feel connected to one
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110. 4:10teaches a productivity master class
111. 4:12principles and tools to boost your
112. 4:14productivity that i think is amazing
113. 4:16skillshare is a yearly subscription but
114. 4:18the first 1000 people to click the link
115. 4:20in my description will get a one month
116. 4:22free trial of skillshare premium
117. 4:23membership so you can explore your
118. 4:25creativity tip number seven better
119. 4:28ourselves our brains require perspective
120. 4:31we need to be more aware of ourselves
121. 4:33and our habits
122. 4:35go to your phone and check your screen
123. 4:37time and see how much time you spend on
124. 4:39social media or on other apps many times
125. 4:43we think we don't have time to work out
126. 4:45or we don't have time to read and better
127. 4:47ourselves but actually we do we've just
128. 4:50chosen to spend our time on other things
129. 4:53and that's okay
130. 4:54but we don't want to make excuses as to
131. 4:57why we can't do something tip number
132. 4:59eight waking up earlier allows for deep
133. 5:02work deep work requires deep focus very
134. 5:06few people can focus deeply for long
135. 5:08periods of time most people's lives have
136. 5:10been optimized for distraction people's
137. 5:13bodies have been addicted to quit hit
138. 5:15neural chemicals such as dopamine and
139. 5:18even cortisol in other words your body
140. 5:20likes to feel like a winner and in order
141. 5:22to feel that way you need to create
142. 5:25small wins and small moments of victory
143. 5:27throughout your workday so set small
144. 5:30achievable goals throughout your day and
145. 5:33check it off of your list that's going
146. 5:35to help motivate you and help you
147. 5:36realize you actually can do a lot more
148. 5:39than you thought it's not really about
149. 5:41how long you spend being productive it's
150. 5:43more about how efficient you are with
151. 5:45your time for example if someone says
152. 5:48they go to the gym for two hours but
153. 5:50half the time they're on their phone or
154. 5:53they're simply just walking on the
155. 5:54treadmill and being distracted then
156. 5:57that's not really being as efficient as
157. 5:59running for 10 minutes straight so
158. 6:02instead of doing work for two hours
159. 6:04maybe you can do deep work for about 30
160. 6:07minutes and be just as efficient
161. 6:09[Music]
162. 6:13tip number nine more time to recover i
163. 6:17try my best to finish all of my work by
164. 6:194 pm so that i can rest the rest of the
165. 6:22night sometimes that doesn't happen but
166. 6:24having a healthy work-life balance is
167. 6:26important especially for those who are
168. 6:29working from home or are doing classes
169. 6:31from home i like to relax by watching
170. 6:33run bts or something on netflix and this
171. 6:37is the time where i really have to
172. 6:38intentionally put all of my work away
173. 6:41and just focus on doing nothing
174. 6:44tip number 10 believe you can if you say
175. 6:47i could never do that then you're
176. 6:49putting a limiting belief on yourself
177. 6:52waking up earlier can make your mornings
178. 6:54less stressful which in turn will make
179. 6:56your days less stressful so i know a lot
180. 6:58of people come to my channel to learn
181. 7:00how to wake up earlier or to find some
182. 7:02form of motivation i hope you can use
183. 7:04these tips to create new habits and if
184. 7:07anything i hope you're convinced that
185. 7:08being an early bird isn't the most
186. 7:10miserable thing