How I wake up at 4:30 AM everyday WITHOUT feeling tired

Summary

In this video, Liz shares her journey of consistently waking up at 4:30 a.m. for the past four years, despite previous failed attempts. She highlights how having a clear and compelling reason to wake up early transformed her mornings into a productive and peaceful time for learning calligraphy and personal growth. Liz provides practical tips, including the importance of setting specific tasks, going to bed early, creating a simple morning routine, and harnessing motivation. The key takeaway is that waking up early can help foster positive life changes when approached with the right mindset and purpose.

Takeaways

• 🕒 Liz has been waking up at 4:30 a.m. daily since 2020, finding it a peaceful time to be productive.
• 🌟 The key to becoming a morning person is having a clear and compelling reason to wake up early.
• 🛌 Pressing the snooze button is often due to lacking a strong reason to get up, not just laziness.
• 📝 Liz's compelling reason for waking up early was to learn and practice calligraphy, which she was passionate about.
• 🌅 She uses her morning time for a variety of activities including calligraphy practice, content creation, and self-care.
• 💤 Going to bed early is crucial for maintaining energy and productivity throughout the day.
• 🛌 Waking up early should not mean reducing sleep hours; it's about shifting the daily schedule for better productivity.
• 🏋️‍♀️ Morning routines can include simple activities like stretching, hydration, and moving to a different room to start the day.
• 📱 Using technology like an Apple Watch or morning mission apps can assist in forming the habit of waking up early.
• 🚀 Desperation for change can be a powerful motivator to adopt the habit of waking up early and utilizing the time effectively.
• ⏰ The best wake-up time can be personalized based on individual circadian rhythms, and consistency is key for the body to adjust.

Q & A

Why did the speaker start waking up at 4:30 a.m.?

The speaker started waking up at 4:30 a.m. because they found it to be the most effective time to utilize the quiet morning hours for learning and practicing calligraphy without distractions.

What was the speaker's previous experience with waking up early before 2020?

Before 2020, all the speaker's attempts to become a morning person had failed, and they had given up on the idea of waking up early.

What was the compelling reason that finally made the speaker successful in waking up early?

The compelling reason was the need for undistracted morning time to learn and practice calligraphy, which the speaker was passionate about.

How does the speaker describe the feeling of waking up early?

The speaker describes waking up early as soothing and peaceful, feeling like finding hidden treasures while the rest of the world is still asleep.

What is the first tip the speaker provides for consistently waking up early?

The first tip is to have a clear and specific reason to wake up early, as it helps resist the urge to go back to sleep and can make one excited to start the day.

Why did the speaker struggle with waking up early before finding their compelling reason?

The speaker struggled because they lacked a clear reason to wake up early, which made it difficult to overcome the mind's tricks to stay in bed.

What is the significance of having a specific task prepared the night before for waking up early?

Having a specific task prepared the night before ensures that one has a clear plan for the morning, which helps avoid the temptation to go back to sleep and stay focused on the goal.

How does the speaker suggest visualizing the benefits of the morning activity to make it more compelling?

The speaker suggests visualizing the positive outcomes of the morning activity, such as improved health or skill acquisition, to create excitement and motivation for waking up early.

What is the second tip the speaker provides for waking up early, and why is it important?

The second tip is to go to bed early to ensure enough sleep, which is crucial for replenishing the body and soul, and to avoid feeling tired throughout the day.

Why does the speaker emphasize the importance of having a morning routine?

The speaker emphasizes the importance of a morning routine because it helps to form a habit of waking up early by providing a system that works for the individual, making the process less reliant on willpower.

What is the speaker's personal morning routine like, and how does it help her wake up early?

The speaker's morning routine includes waking up, drinking water, stretching, and moving to her studio room to start her planned activities. This routine helps her transition from sleep to wakefulness and prepares her for the day's tasks.

How does the speaker suggest using the feeling of desperation to one's advantage in waking up early?

The speaker suggests harnessing desperation as a motivator to make the hard decision to wake up early when there are no other choices, especially when the pain of not making significant change outweighs the pain of waking up early.

Why does the speaker believe that waking up at 4:30 a.m. works best for her?

The speaker believes that 4:30 a.m. works best for her because it aligns with her body's circadian rhythms, specifically her light sleep phase, which makes it easier for her to wake up with less sleep inertia.

Outlines

00:00

🌅 Discovering the Joy of Early Mornings

The speaker, Liz, shares her journey of becoming a morning person since 2020, after multiple failed attempts. She found waking up at 4:30 a.m. to be a peaceful and soothing experience, akin to discovering hidden treasures while the world was still asleep. The key to overcoming the struggle of waking up early, according to Liz, is having a clear and compelling reason to do so. She emphasizes that without such a reason, it's easy to fall back into the comfort of sleep. Liz's compelling reason was the need for undistracted time to learn and practice calligraphy, which she was passionate about. She also discusses how her morning routine includes a mix of personal development, family responsibilities, and calligraphy practice, which has not only improved her skills but also her overall well-being.

05:02

📝 Crafting a Compelling Reason to Rise Early

Liz explains the importance of having a specific and compelling reason to wake up early. She suggests that this reason should be broken down into actionable tasks that are prepared the night before. She uses the example of her own goal to lose weight, where she would plan out specific exercises and durations for the next day. Liz also talks about the power of visualization and the significance of the last thoughts before sleep in determining the ease of waking up. She recommends focusing on the benefits of the activity rather than the activity itself to create a sense of excitement and motivation for the morning.

10:04

🛌 Prioritizing Sleep for Effective Early Rising

Liz addresses the concern that waking up early might lead to tiredness throughout the day. She stresses that waking up early should not mean reducing sleep hours but rather shifting one's daily schedule to be more effective. She shares her personal bedtime routine and the importance of going to bed early to ensure enough sleep. Liz also discusses the benefits of morning time for higher energy levels and better focus compared to nighttime, and how she had to give up certain evening activities to adapt to her early morning lifestyle.

15:04

⏰ Establishing a Morning Routine for Consistency

Liz talks about the effectiveness of having a morning routine to facilitate waking up early. She shares her personal routine, which includes drinking water, stretching, and moving to a designated space for her morning activities. She also mentions using an Apple Watch for a gentle wake-up call and the strategy of using her phone as a tool to shift into a wakeful state. The paragraph emphasizes the importance of creating a system that works for the individual to make waking up early a consistent habit.

🚀 Harnessing Desperation for Life Change

In the final paragraph, Liz discusses how desperation for change can be a powerful motivator for waking up early. She shares her personal experience of using the early morning hours to practice calligraphy, which not only improved her skills but also led to personal growth and the establishment of a small business. She concludes by suggesting that waking up at 4:30 a.m. worked best for her due to her circadian rhythms, and encourages viewers to find their optimal wake-up time by experimenting with different times and sticking to a consistent schedule.

Keywords

💡Morning person

A 'morning person' refers to someone who naturally wakes up early and feels most energetic and productive in the early hours of the day. In the video, the speaker shares her journey to becoming a morning person, which was initially a challenge for her. The transformation is significant as it sets the stage for the rest of the video's advice on waking up early.

💡Compelling reason

A 'compelling reason' is a strong, persuasive motive that drives one to take action. The video emphasizes the importance of having a clear and specific reason for waking up early, as it provides the necessary motivation to overcome the temptation to stay in bed. The speaker's reason was to learn and practice calligraphy, which she was passionate about and wanted to prioritize.

💡Snooze button

The 'snooze button' is a feature on many alarms that allows the alarm to be temporarily turned off, with the alarm sounding again after a set period. In the context of the video, pressing the snooze button is presented as a symbol of resistance to change and a lack of a compelling reason to wake up early.

💡Undistracted morning time

This refers to the quiet and peaceful hours in the early morning when there are fewer distractions, allowing for focused activity. The video suggests that having a dedicated, undistracted morning time is crucial for personal growth and achieving goals, as it was for the speaker's calligraphy practice.

💡Directionless

Feeling 'directionless' implies a lack of clear goals or purpose, which can lead to a sense of aimlessness and dissatisfaction. The speaker describes her previous state as feeling directionless, which motivated her to seek change by waking up early and dedicating time to meaningful activities.

💡Morning routine

A 'morning routine' consists of a series of activities performed upon waking to start the day in a structured and purposeful manner. The video outlines the speaker's morning routine, which includes waking up, hydration, stretching, and engaging in her chosen activity—calligraphy. Establishing such a routine is presented as a key strategy for consistently waking up early.

💡Internal body clock

The 'internal body clock' or circadian rhythm is the natural process that regulates the sleep-wake cycle. The video explains that understanding and aligning with one's internal body clock can optimize wake-up times for better energy and productivity. The speaker found that waking up at 4:30 a.m. aligned with her body's natural rhythm, making it easier for her to rise.

💡Desperation

In the video, 'desperation' is used to describe a state of intense need or urgency that can drive significant change. The speaker suggests that when the pain of not making changes in one's life outweighs the discomfort of waking up early, the decision to change becomes easier. Desperation can be a powerful motivator for adopting new habits.

💡Self-care

Self-care refers to activities that individuals engage in to maintain or improve their well-being. The video implies that by waking up early and dedicating time to personal interests and self-improvement, the speaker was able to practice self-care, which contributed to her overall happiness and effectiveness as a mom and wife.

💡Productivity

Productivity in the context of the video refers to the efficiency and effectiveness in which one accomplishes tasks, particularly during the early morning hours. The speaker argues that waking up early can lead to increased productivity by taking advantage of the quiet and focused morning hours, which she utilized for calligraphy practice and content creation.

Highlights

Waking up at 4:30 a.m. consistently for four years, despite previous failed attempts.

The key to waking up early is having a clear, compelling reason to get out of bed.

Without a strong reason to wake up, your mind will trick you into going back to sleep.

In 2020, the speaker needed quiet morning time to learn and practice calligraphy, which motivated early rising.

Having specific tasks prepared the night before helps to prevent morning procrastination.

Visualizing the benefits of your morning tasks, like weight loss or personal growth, makes waking up easier.

Going to bed early is crucial for maintaining energy levels throughout the day.

Waking up early isn’t about reducing sleep hours but shifting your daily schedule for better productivity.

Creating a simple, frictionless morning routine is key to successfully waking up early.

Using tools like an Apple Watch or placing your phone across the room helps you wake up without disturbing others.

Having a designated space for morning tasks, even if small, enhances focus and productivity.

Desperation for change can fuel the motivation to wake up early and stick to the routine.

The speaker grew their calligraphy skills and built a business through consistent morning practice.

The right wake-up time is tied to circadian rhythms; 4:30 a.m. aligns with the speaker’s light sleep phase.

Waking up early offers higher energy levels and a sense of accomplishment, leading to personal growth and self-care.

Transcripts

[Music]

I've been waking up at 4:30 a.m. every

day since the spring of 2020 for the

last 4 years

before that all my attempts to be a

morning person had failed but this time

it worked it really felt like finding

Hidden Treasures while the rest of the

world was still

sleeping it's so soothing and peaceful

if you keep pressing the snooze button

and falling back into your cozy bed it's

not because you're lazy the real reason

it's so hard to get out of bed is that

you don't have a clear compelling reason

to do so without this clear reason to

wake up early your mind will try to

trick you into thinking upon waking up

why do I have to go through this is it

really worth it let's go back to sleep

hi my name is Liz today I want to share

how and why I started waking up at 4:30

a.m. and why all my previous attempts

had failed yet in 2020 it was somehow

different throughout this video I'll

provide four of the most effective tips

to help you consistently wake up early

in the morning over the long term the

first tip have a clear and specific

reason to wake up the most effective way

to get out of bed early is to have a

clear and compelling reason why you have

to wake up early to be honest I had

tried waking up early a few times before

this but I failed repeatedly I told

myself in disappointment that I could

never be a morning person but this time

in the spring of 2020 it finally worked

why because I had a convincing reason to

do so I needed this undistracted morning

time to learn and practice something I

wanted to learn so badly if you can

answer yourself why you need to wake up

in the morning and why you need this

time so desperately it will immensely

help you to resist the urge to go back

to sleep and make you even feel excited

to get up and start the day without this

reason even if you force yourself out of

bed for a day or two you will soon feel

bored and extra tired likely returning

to your default way of living when I

began my early morning Journey 4 years

ago I wasn't in a good place working

full-time with two young boys I

struggled with mild depression

uncertainty about the future doubts

about whether I was doing a good job as

a mom and constant worry and fear

repeating those same days felt

especially painful leaving me

overwhelmed and tired with a sense of

directionless in my life at the time I

often ended up on a couch holding my

favorite haug anda's coffee ice cream

and watching Netflix after a long day

during that time I always wanted to

learn calligraphy but I kept telling

myself that there was no time for it so

I decided to wake up early and use that

quiet morning time to learn and practice

calligraphy where I could focus without

any distractions I remember going to bed

with genuine excitement the night before

thinking about the calligraphy practice

I was going to do which pen to use and

what Strokes to focus on having my own

time without any distractions give me

the space to look inward slow down and

focus on the present rather than being

dragged by The Rush of daytime

responsibilities this is how I spend my

precious morning time after waking up

about 10 minutes waking up routine such

as drinking water and stretching for

about 30 minutes I spend quiet time for

Bible scripture reading and prayer in

about 20 minutes I handle my social

media uploads and quick admin tasks like

checking comments and emails so usually

between 5:30 to 7:00 a.m. I have

calligraphy practice time which has also

become my content creation time as the

process of practice itself becomes the

content and I try to wrap things up by

700 a.m. I wake up the kids and help

them get ready for school okay we

understand that we need compelling

reasons to wake up early but what kinds

of reasons could they be it could be

something you've always wanted to learn

like my passion for calligraphy or it

could be a business goal that you've

always wanted to achieve or improving

yourself to become the best version of

yourself through exercise journaling or

reading your favorite books whatever the

reason for getting up early or the goals

you want to achieve there are two

crucial aspects that you need to ensure

number one your reason must be broken

down into specific tasks that you will

be doing the next morning and it must be

prepared the night before for example if

your goal is to lose weight it's more

effective to write down the specific

exercises and how long you'll be doing

each exercise the night before not in

the morning if this process of setting

up specific task is not prepared the

night before you will most likely

convince yourself to go back to sleep

while trying to figure out what to do in

the morning upon waking up I usually

write in my journal every evening before

getting into bed while doing so I

visualize every step of the task I want

to complete the next morning like a

rehearsal number two your reason for

waking up must be compelling enough to

excite and motivate you for the next

morning let's say you're going on a

family trip tomorrow no matter how early

the flight is in most cases you won't

have a problem waking up the last

thought you have before going to bed

often plays a significant role in your

ability to to wake up the next morning

another example is this if you plan to

run every morning it's more effective to

visualize the positive benefits of

running rather than focusing on the

activity itself this is because when you

wake up and realize it's still a bit

dark outside chilly and uncomfortable

it's difficult to force yourself to take

on another obligation in that condition

to make running in the morning something

you desire to do rather than something

you're obligated to do it's better to

focus focus on its benefits rather than

seeing it as some responsibility

visualize the version of yourself who

has already lost some weight or become

healthier and imagine how you will feel

when you successfully run every morning

to make this process most effective you

must have a clear answer to why you want

to do this in other words you have to

enjoy the benefits of the result by

manifesting it as much detail as you

have already achieved it second tip go

to bed early one of the concerns most

people have is that waking up early will

make them tired throughout the day and

they worry that they won't have enough

energy to do the things they need to do

effectively this is true if you continue

waking up early but still keep the habit

of going to bed late at night waking up

early in the morning should not mean

cutting down your sleep hours this is so

important that I can't stress enough

having less sleep to wake up early is

like not eating to lose weight it's

crucial to get enough sleep daily to

replenish your body and soul this means

if you want to utilize morning time for

your future and benefits make sure to go

to bed early the night before in essence

waking up early it's not about

decreasing your sleep hours it's

actually about shifting your daily

schedule to be more effective and

productive by cutting down what you do

at night and adding something in the

morning for example I wake W up at 4:30

in the morning so I try to sleep at

least by 1:00 p.m. I also usually take a

nap for about half an hour during the

day since I stopped working full-time

even now it's still challenging for me

to stick to my bedtime we try to put the

kids to bed no later than 9:30 but I'm

always tempted to talk more with my

husband since we only have 30 minutes to

talk about our day I used to watch

Netflix with my husband before going to

bed but I had to give that up to follow

an early morning lifestyle with that

being said some people say to me you

wake up at 4:30 a.m. you must have a

very strong willpower but I think for

many people it takes more willpower to

say to no to the things that they do at

night then to wake up early in the

morning then you might be asking why

can't I do those tasks to achieve my

goals at night instead of in the morning

without going through all the pain and

struggle of waking up early if you're

more productive at night and don't feel

the need to change your current schedule

then I don't think utilizing the morning

time is the only way however for most

people morning time usually offers

higher energy levels and better focus to

improve yourself furthermore I find that

at night it's more likely to get

distracted by many Temptations than in

the morning the third tip have a helpful

morning routine what do you think is the

best way to form a habit such as waking

up early having strong willpower helps

but it's much more effective when you

have a system that works for you there

are many morning routines and strategies

that you can use to help you wake up

early such as brushing your teeth doing

morning stretches using wake up Mission

apps or setting up an automatic light

system this is what I do when I wake up

as soon as I get out of bed I drink a

cup of water and take a probiotic pill

then I head down to my studio room and

do some light stretching after that I

start doing the things that I wake up

early for a morning wake up routine

doesn't have to be complicated or

overwhelming I think it should be

something simple enough with no friction

and something that helps you gradually

transition from your comfy bed about a

year after I began my morning journey I

started using an Apple Watch for alarm

vibration it has been incredibly helpful

because I wanted an alarm that wouldn't

disrupt my husband's sleep this gentle

mental vibration is enough to wake me up

if you sleep alone I recommend putting

your phone across the room so that you

have to get up to turn it off or you

could use a morning Mission alarm app

that can help you fully wake up

sometimes when it was challenging for me

to wake up I would intentionally pick on

my phone and go on Instagram almost

instantly and every time help my brain

to shift into a wakeup mode this is

exactly why it's not recommended to look

at your phone when you go to bed

as it wakes your brain up instead of

helping you fall asleep I use this

tactic of looking at the phone

intentionally when I need an extra push

to wake up among my morning routines one

of the most helpful way that I recommend

to fully wake up is to move from where

you sleep which is your bedroom to

another room or any other space this is

why having your own designated space to

do what you plan to do in the morning

can be incredibly helpful As you move to

that space your body and mind become

ready to do the things you set out to do

this is my Haven I practice calligraphy

make YouTube videos create social media

content and do all the things I love to

do here before we move to our current

house there was no extra room that I

could use so I organized our old storage

den and made a little space to put my

small desk where I could practice

calligraphy it doesn't have to be a

separate room you can't even set up your

desk in the corner of the living room

any designated space you could focus

will do the last tip harness your

desperation when I ask my students or

aspiring calligraphers about the biggest

reason they skip practice the number one

answer is that they don't have time to

do it for most of us life is already

full and adding something more can seem

impossible I felt the same way in year

2020 it seemed seems that the only

possible way for me to practice

calligraphy and initiate change in my

life was to wake up early sometimes it's

easier to make the hard decision when

there's no other choices when I started

waking up early at the time it was

because the pain of not making

significant change became greater than

the pain of waking up early yes waking

up early is hard but if it's the only

way to initiate much needed change in

your life it becomes bearable but after

starting to utilize my morning time many

things have changed I improved my

calligraphy skills and built a small

business around them I became more

confident realizing I was more capable

than I had thought this boost and

self-esteem empowered me to tackle new

challenges and Adventures I grew

spiritually through consistent quiet

time and reading scripture I became a

happier mom and wife by giving myself me

time for selfcare I believe believe that

waking up early itself is not a goal but

rather an incredibly effective and

proven method that can help you grow and

mature as a

person lastly let me explain why 4:30

does it have to be 4:30 I tried 4:30 5

5:30 but strangely when I wake up at

4:30 I feel most energetic I did some

research and the reason why waking up at

4:30 a.m. worked best for me had to do

with what's called my body circadian

rhythms also known as my internal body

clock circadian rhythms are natural

internal processes that regulate the

sleep wake cycle and repeat roughly

every 24 hours as it turns out 4:30 a.m.

is when I am in my light sleep phase

which means that I experience low sleep

inertia making it easier for me to get

up than during deep sleep by

understanding and leveraging these

aspects of your internal body clock you

can optimize your wake up time for

better energy levels and productivities

try a couple of options and when you

find the time that works best for you

stick to it consistently so that your

body can adjust to the new schedule if

you watch the video this far you most

likely have a desire to wake up early in

the morning willpower is needed but the

right routine and system are more

important the most crucial aspect is to

have a clear and compelling reason to do

so if you're desperate enough to seek

change in your life and believe that you

can utilize your morning time

effectively I'm sure you will succeed in

becoming a morning person just as I have

thank you for watching I'll see you in

the next one bye

[Music]