I woke up at 4:30AM to end laziness forever
Summary
TLDRIn this motivational video, the creator embarks on a 30-day challenge to wake up at 4:30 a.m., run, and capture the sunrise. The script explores the concept of self-discipline, inspired by Jocko Willink, and its impact on personal growth. The creator shares their struggles, progress, and insights, emphasizing the power of discipline over motivation. The video documents the transformation from a late-night routine to an early riser's lifestyle, highlighting the psychological benefits and challenges faced along the way.
Takeaways
- 🕒 The challenge of waking up at 4:30 a.m. every day for 30 days is used to test and build self-discipline.
- 🏃♂️ Running and other physical activities are part of the daily routine to start the day with a sense of accomplishment.
- 🌱 The idea of self-discipline is explored, emphasizing the control over feelings and overcoming weaknesses to do what needs to be done.
- 🌟 Jocko Willink's influence is mentioned as a source of inspiration for the challenge, highlighting the psychological win of waking up early.
- 🛌 The importance of going to bed early to ensure a successful early morning routine is discussed.
- 📝 Planning the day the night before is identified as a key strategy for maintaining momentum and productivity after waking up early.
- 🥱 The struggle with fatigue and the desire for naps is acknowledged, but the speaker commits to pushing through for the sake of discipline.
- 🚫 The 'no snooze' policy is implemented to avoid the temptation of going back to sleep.
- 🏡 The impact of being at the parents' house during the pandemic and how it affects the ability to maintain the routine is shared.
- 🔄 The speaker admits to missing a couple of days but emphasizes the importance of getting back on track and continuing the challenge.
- 🏁 Completing the 30-day challenge leads to a realization about the power of discipline and its impact on personal growth and goal achievement.
Q & A
What is the main challenge the speaker undertakes in the video?
-The speaker challenges himself to wake up at 4:30 a.m. every day for 30 days, taking a photo of his watch, going for a run, and documenting his experience.
What does the speaker believe about the concept of self-discipline?
-The speaker believes that self-discipline is the ability to control one's feelings and overcome one's weaknesses, doing the things you know you should do even if you don't want to.
Who is Jocko Willink and what influence does he have on the speaker?
-Jocko Willink is a former Navy SEAL and thought leader who inspires the speaker with his idea of waking up early to gain a psychological win over the day.
What is the significance of the alarm clock the speaker purchases?
-The speaker purchases an alarm clock that simulates a sunrise and plays birdsong to coax him into waking up at a restful pace, hoping it would make waking up more pleasant.
How does the speaker feel after his first run in the morning?
-After his first run in the morning, the speaker feels alive and has been able to smash his to-do list, indicating a successful start to his day.
What is the speaker's strategy to maintain discipline throughout the day?
-The speaker's strategy is to plan the day the night before, ensuring he knows exactly what to do after waking up and going for a run.
What does the speaker mean when he says 'do the things you hate'?
-The speaker suggests that by taking the path of most resistance and pushing through tasks you dislike, you can improve at them and potentially change your perspective on them over time.
How does the speaker handle missing a couple of days in his challenge?
-The speaker acknowledges that he is not perfect and misses a couple of days but decides to skip the missed days and continue with the challenge, focusing on getting back on track.
What is the role of the post-it notes on the speaker's mirror during the challenge?
-The post-it notes on the speaker's mirror serve as reminders and motivators, each with a quote related to discipline, doing things you hate, and living life to the fullest.
How does the speaker feel about the idea of 'discipline equals freedom' by the end of the challenge?
-The speaker interprets 'discipline equals freedom' as the concept that by enduring short-term discomfort through discipline, one can achieve long-term freedom from regret and a more satisfying life.
What is the speaker's final realization after completing the 30-day challenge?
-The speaker realizes that committing to doing what he says he will do has become a stronger part of his character, and he feels compelled to follow through on his commitments.
Outlines
🌅 Early Morning Challenge Introduction
The speaker announces a 30-day challenge to wake up at 4:30 a.m., take a photo, go for a run, and resist the temptation to hit the snooze button. They believe that every decision to snooze or not can lead to different versions of one's life. The speaker, a world traveler, is inspired by Jocko Willink's idea of waking up early for a psychological win. They purchased a special alarm clock to simulate a natural wake-up but found it ineffective. Despite the challenge, they feel alive after the morning run and have been productive throughout the day.
🏋️♂️ Maintaining Discipline and Overcoming Tiredness
The speaker talks about maintaining discipline by not giving in to cravings and distractions. They mention feeling extremely tired by the afternoon but plan to continue with their workout routine to stay disciplined. They discuss the importance of planning the day the night before and how it helps to avoid falling back into bed after the morning run. The speaker also shares their struggle with waking up early and staying motivated throughout the challenge.
🚫 Overcoming Setbacks and Staying Committed
The speaker admits to missing a couple of days in their challenge but emphasizes the importance of discipline over motivation. They share their strategy of planning the night before to ensure they have a clear plan for the morning. The speaker also discusses the impact of social obligations on their routine and how they aim to stay committed to their early wake-up time despite distractions.
🎆 Balancing Discipline with Social Life
The speaker shares their experience of trying to maintain their early morning routine while enjoying social activities with family. They mention the challenge of going to bed early when everyone else is still awake but express their determination to stick to their plan. The speaker also talks about the influence of friends who have been inspired by their challenge and how they support each other in their journey towards discipline.
🏁 Completing the 30-Day Challenge
The speaker reflects on the completion of their 30-day challenge of waking up at 4:30 a.m. They discuss the difficulties they faced, including the lack of motivation at times, and how they overcame these obstacles through discipline. The speaker also shares insights gained from the challenge, such as the importance of asking 'why' to understand the root of their dislikes and the long-term benefits of discipline over immediate comfort.
🎉 Celebrating Success and Sharing Experiences
The speaker celebrates the successful completion of their challenge and shares their realizations about the power of discipline. They discuss the concept of 'discipline equals freedom' and how enduring short-term pain can lead to long-term freedom from regret. The speaker also offers a free worksheet for viewers to work on their own fears and emphasizes the importance of willpower in making significant life changes.
Mindmap
Keywords
💡Self-discipline
💡Snooze button
💡Waking up early
💡Workout
💡Jocko Willink
💡To-do list
💡Motivation
💡High-Performance Planner
💡Freedom
💡Fear worksheet
Highlights
The speaker commits to waking up at 4:30 a.m. for 30 days, incorporating exercise and discipline into their routine.
The belief that every decision can lead to a split in life's path, either towards self-improvement or stagnation.
Self-discipline is defined as controlling feelings and overcoming weaknesses.
The speaker, a world traveler, finds inspiration in Jocko Willink's理念 to improve discipline.
The psychological benefit of waking up early, seen as a 'win' over one's惰性.
The speaker's struggle with adjusting to an early sleep schedule.
The immediate positive effect of morning exercise on the speaker's energy levels and productivity.
The importance of planning the day the night before to maintain discipline.
The challenge of maintaining discipline on weekends and social occasions.
The impact of discipline on the speaker's relationship with their family and social life.
The speaker's realization that discipline is more important than motivation for long-term success.
The process of getting back on track after missing a couple of days in the challenge.
The speaker's use of post-it notes as a reminder to stay disciplined.
The unexpected benefits of waking up early, such as more family time and personal growth.
The speaker's conversation with fellow travelers about the challenges and rewards of waking up early.
The culmination of the 30-day challenge and the speaker's reflections on the experience.
The speaker's newfound sense of commitment to following through on promises made to others.
The concept of 'discipline equals freedom' and how it applies to the speaker's experience.
The speaker's offer to help others start their own early rising journey.
The speaker's final thoughts on the value of discipline and the changes it can bring to one's life.
Transcripts
[Music]
for the next 30 days I'll be waking up
at 4:30 a.m. taking a photo of my watch
going for a run
here's a teaser on how it went but first
though why here's what I like to believe
every decision you make every time you
press the snooze button every time you
say I'll start Monday your life splits
one version of you binge watches reruns
of the office the other crushes a
workout in one of these dimensions you
become your best self
the superhuman version of yourself and
in the other you become a potato
well the potato version of yourself at
least you always decide which reality
you live in and it all depends on
discipline define self-discipline
self-discipline means the ability to
control one's feelings and overcome
one's weaknesses also known as doing the
things you know you should do even if
you don't want to also also known as
something I need to work on normally I'm
a world traveler and I say normally
because in early 2020 we all had our
wings clipped
in my free time I came across a guy
named Jocko willing and maybe sealed
turned thought leader with the idea so
let's go now get up and get after it
there's no doubt he's legit but why does
he wake up early I like to have that
psychological win over the enemy my
enemy donuts don't let some slowly
fading away to a vague vanilla version
of myself for the comfort of a practical
routine the only excitement in my life
being a bowl of bran flakes and yelling
at kids to get off my lawn mostly Donuts
to master your self-discipline this man
recommends waking up at 4:30 planning
your day the night before doing the
things you hate and to get after it and
that is why all that's left now is to go
to bed
very early
No
I purchased this particular alarm clock
to coax me at at a restful sleep with
birdsong and warm morning light in hopes
I would awake in a pleasant note it no
it didn't work no snooze no snooze get
off oh my god
Oh
[Music]
Oh
I taste I taste blood it's a little bit
but I feel really good 550
now I do
I thought I would give you an update on
how the day is going okay so it's about
3:30 in the afternoon and my gas tank is
completely empty I got about five hours
sleep last night I couldn't get the bed
I'm not used to going to bed that early
so I stayed awake and it's laid awake
for about an hour and a half while I was
there but after the run this morning I
felt alive and I've been smashing my
to-do list the discipline I eat I mean I
almost didn't get up this morning Oh
almost postponed this another week but
by getting up as much as I didn't want
to that kind of set the pace for the day
that was the discipline milestone the
stake in the road telling myself this is
the standard I'm going to live today yet
so all these other little cravings and
distractions have not gotten in my way
I'm dead tired and it's 3:30 when you
start your day at 4:30 that's that's
like a that's a pretty full day you know
what I mean I'm actually back in Canada
at my parents house when you travel 11
months out of the year you don't really
have an apartment so luckily I've been
able to crash here and we have dinner
time in about an hour and a half or so
and I think very shortly after that I'm
gonna crash and get a jump on day two
which hopefully fingers crossed I can
get to sleep I'll get a fully eight
hours and tomorrow will be even better
than today that's the plan that's the
hope
luck
[Applause]
No
do you see that maybe not it's three
o'clock and I have smashed into the
brick wall I was thinking after getting
seven hours sleep I would be wide awake
but I this afternoon has been actually
the entire day I've been incredibly
tired so I have planned for this moment
I knew at some point during this
challenge probably on the first two days
I would get tired and a1 chicken out and
just cuddle right into this bed and have
a nap no naps I'm back at my parents
place I've been working out with my mom
every single day during the pandemic so
the plan now is to not blow it off go
down there get beast mode and hopefully
salvage the afternoon but this is the
face of a guy oh no no naps the enemy
doesn't nap let's go bulk bag get ready
to fly we're gonna get your lasso huge
that's you're gonna see them coming from
far away
so let's rock and roll baby ready let's
get beastie what do you do
[Music]
[Music]
okay I feel alive again how about you
beasty beasty let's continue the day
[Music]
five of this the birds are the hell
we up so early
I almost didn't stick to my plan I woke
up at 4:30 and I decided ah you know
what I deserve a sleep in and I was
trying to rationalize why I didn't have
to get up but I didn't get up and then I
wasn't gonna go for my run because my
legs were sore and it was really really
cold but I did go for the run but I
promised myself I was only gonna go
halfway because what's the point of
already awake anyway and that was half
the point but I did continue but I was
only gonna walk because why am i running
I can just walk the block but then I did
run slowly barely a jog but I did I
stuck to the plan and I realized
something when I got back I only felt
okay that today was the biggest success
yet because being motivated in doing
something is easy but being unmotivated
and still sticking to the plan that's
disciplined and that's how you craft
yourself is the best version of yourself
I didn't feel great today but I did it
and that's why it's the biggest a sex
game success success one week
okay just finishing off the first week
Tungus fastest crazy thought I'd show
you exactly what I do the night before
this book is called a high-performance
planner but honestly you just get the
sheet of paper and do the exact same
thing not spend 30 bucks on a fancy book
anyway the the thing that has been a
lifesaver in the mornings has been
planning the night before and that's
because after you go for that run after
wait for 4:30 then you go for the run
and then you get breakfast maybe a
coffee you're left with that moment
you're like what do I do now and if you
don't know what you're doing now it's
very easy to find yourself right back to
your bed because it's still quite dark
but by planning your day out in this
case our for our in this book you know
what you're gonna do right after that it
could be reading a book it could be
journaling it could be something
creative it could be emails whatever you
choose but you have a plan and the idea
is to stick to that plan throughout the
day sometimes it's a hidden amiss but
either way that big the key is being
able to have a plan for right after you
finish that run so I'm gonna finish this
up and Zach and we'll see each other on
the asphalt at 4:30 and 4:45 tomorrow
morning good night
well it's a little easier this week
anybody yeah only crazy people are up
this early I'm a crazy person things
were going smoothly then this happened I
missed a couple days let's talk about it
okay first though let me show you
something when I started this adventure
last week I put three post-it notes on
my mirror the first do the things you
hate I don't know who first said this
but we've talked about a lot in this
video
by taking the path of most resistance
and pushing into the things that you
really don't like doing you can get
better at them and then poof maybe
hopefully by 30 days from now we'll like
the things that we hate the second is on
your day on your life that's a book by
Aubry Marcus which is about discipline
which is about starting the morning
doing some things to get that win streak
popping if life has a chalkboard by
putting on a few wins right away you
have momentum to achieve more during the
day that's the premise of that quote and
the third discipline equals freedom is a
book by our man Jacko willing which is
very much the same thing by doing these
discipline things every day over and
over again you will have freedom you'll
be able to have the freedom to choose
what you want to do with your life and
life will deliver itself to you this
last one notice how it doesn't say
motivation equals freedom because that's
been my problem the past couple days I
am trying to get more discipline that's
why we're doing this this adventure I'm
not the most disciplined person it's
easy some days the first week I was
motivated it was new I was making this
video I was amped and it went easy but
then week two came along and I lost the
motivation and that's where the
discipline had to come into effect and
it didn't exactly there was one night
where I was
moving on my phone and was up until 11
then I was like oh my god I'm only gonna
get like five hours sleep and then I
missed that and I woke up late and
realized this is a 48-hour plan to get
back track again because if you go to
bed late you wake up late and then you
can't go to bed early again so you have
to think two days in advance anyway I'm
not perfect the whole point of doing
this is to be more disciplined and we're
getting there slowly skip two days let's
put it behind us and continue with this
grand crazy month together back on track
[Music]
we too in the mornings I had one simple
rule run and don't stop for the entire
block it doesn't have to be fast we're
not trying to set a land speed record
we're just trying to complete the plan
and get home it can be slow that's okay
just stick to the plan it's the weekend
it's the middle of May it is time where
my family opens up the cottage so I'm
headed there now it's booked two hour
drive the hardest part but one of the
hardest parts during this is waking up
at 4:30 but especially with some social
obligations so I'm not gonna have this
much time as my family ever again I
don't know it's the middle of pandemic
so I'm stuck home and I want to take
advantage of that when everyone's having
beers watching TV playing games and it's
8:30 and it's my bedtime yeah so I don't
know I'm gonna try to go to bed early
tonight I do want to spend time with my
family
we'll see how it goes see how it goes
[Music]
this one is there anything more Canadian
okay so my dad actually got his
fireworks license a couple years ago and
we always start the summer off with the
show I've got this a little Mavic mini
fireworks and drones anybody
Oh
continuing the month of doing what we
hate the water is about four degrees
Celsius all it took was a few glasses of
rum and some pyrotechnics to throw me
off my schedule but I felt like it was
worth it though I did need to show
myself I couldn't skip a day of
discipline without punishment
after struggling to maintain my 4:30
wake-up s' I heard my friends Karen Nate
also travel youtubers had been inspired
to pick up this journey as well so I
decided to jump on a call with them to
see how it was going so talk to me guys
what's it like waking up at 4:30
[Laughter]
so what do you tell yourself to get out
of it in the morning I've just made a
deal with myself from the start and
that's like I have a I snooze two or
three times every morning before I wake
up usually and when we were starting
this I was like okay that's another
habit I'm gonna kick just like as soon
as the alarm goes off I have to sit up
and so far I've kept that promise to
myself so when you describe yourselves
as morning people I'm very slow in the
morning it takes me a long time to get
focused and get ready and I also am a
terrible runner terrible I hate running
so for me this has been like wow I can
get out of bed before coffee and I can
run like it's been a huge like personal
journey like they'd said like we've
taken the like I don't know the 8 p.m.
to 12 a.m. hours where we were watching
Netflix and drinking wine and eating
popcorn and made that 6 a.m. like those
hours are now filled with exercise
showering and work before we were even
out of bed before like that's the best
part is when I'm at my computer with a
cup of coffee and an hour that I was
still sleeping for yeah definitely I
think that's a you replace those hours
the end of day that
like the dredges of the day with actual
morning time and the morning you're not
so inclined to like wake up on watch
Netflix unless you're really Menard it
was great to catch up and the talk about
the ups and downs I felt inspired I had
a week left and the finish line was in
sight I crushed it and we're Adam Adam
actually yeah we're Mike are we at him
or we add them either way we're awake
today which means Friday sadly suddenly
Monday and Monday is Dunn's day 30 days
we're waking up at 4:30 that hasn't been
easy
I buy myself a freaking cake
[Music]
[Music]
and the crowd goes wild so the dogs
probably shouldn't wake the neighbors
let's go inside and that my friends
[Music]
remember in the very beginning I said
this by myself a frickin cake I did it
today the celebration we did 30 days
well almost 30 days waking up at 4:30
and it was not easy it was not an easy
thing at all so the plan today go over
some things that I've realized the good
and bad during this amazing month and
also answer some of your questions look
at that alright Oh baby
the number one question pretty good that
I got from you guys was why but I really
hope the Y was answered during this
video but continuing with this idea of
why that's a question I asked myself not
so much about why I wanted to do this
but why I hated running and why I hated
waking up at 4:30 and so this is the
thought process that kind of started
this entire project I've only told you
about this yet I said I hated running I
said I hated waking at 4:30 why well
running isn't very fun and it's
exhausting and waking up early I've
never been a morning person
I asked why again well I've never the
morning person because I guess I never
really felt like waking up early in the
morning well why I guess I've always
stayed up late well why I guess I just
watch TV and go on social media well I
can fix that
okay so whenever like running why well
it's tiring why well I guess I don't I
don't finally interesting why well I'm
not like good at it
why well I guess I've never actually
practiced it that much so then a kind of
dismantles the entire argument so by
asking why three times four times pretty
much all of my arguments fell completely
to pieces so that's something I'd like
you to take away from this to ask
yourself why a few times consecutively
about the things you don't like or
aren't good at and you'll find some
pretty tough answers pretty quick pause
this is Mike from the future cutting
into this outro because I realized
something else I spent 30 days doing
what I told myself I was going to do and
now weeks later I'm realizing that
that's carried forward in an unexpected
way when I've told my friends and family
that I was going to do something I found
myself much more compelled to do it
not saying I always blew people off but
now I feel like it's my duty to do what
I say and that my word is my bond much
more strongly than before and I think
that's worth a lot resume so I put out a
poll I'm answering your questions and
here we go you say freedom is discipline
but why is pain for you freedom that's
an interesting one because you're right
like what be forcing myself to do this
every single morning is definitely not
freedom it's like a I guess you can
almost like a uncomfortable prison but
you have to think about the long term
and when the idea of discipline equals
freedom it's thinking about the big
picture
so bi is a quote about this let me see
if I can find it by Jim Rohn we must all
suffer from one of two pains the pain of
discipline or the
pain of regret the difference is
discipline weighs ounces while regret
weighs tons the idea here is by putting
yourself through these small moments of
discipline that are painful sure you
then hone your focus you craft a life
you don't have to do with the pain of
regret later
maybe you're not the kind of person who
will sit on the best plate and say you
know what I should have ran that
triathlon you know what maybe I could
accomplish more in life and love or
whatever it be and by disciplining
yourself now and putting a bit of pain
in your life on purpose to find the
pleasure in it you will have freedom
later you'll have freedom from regret
and you'll be able to feel comfortable
and like you've accomplished your goals
in life and I think success in this
light if it's one thing in your last
moments on your deathbed it's this it's
laying there and saying yeah yeah that
was a good ride what was your wake-up
song you know what I got right here I'm
probably gonna get copyright flag I'll
put it in the description and I'll put
it below if I now had one wish it would
be that all of you would come along and
help me eat this beautiful cake there
were so many people who inspired me to
get up in the mornings that I didn't
want to who actually started there for
35 am journey themselves and I just want
to say we did it together and if anybody
wants to do it themselves
message me I'll be here to help you I
think if you're looking to change your
life drastically
flip on the discipline switch to flex
those muscles that need flexing this is
the best way to do it it's just
willpower nothing crazy
you get off at 4:30 or early and you
just move your body outside lastly I
made a fear worksheet that if you did
enjoy this video and you feel like you
want to work on yourself a bit more and
fight your greatest fears it is a free
worksheet you can push through all of
the hard questions I've asked myself
over the past six years of fighting my
fears I'm still a sturdy cat but I've
least learned how to deal with those two
and if you have a relationship we're
kind of dating sorry ever and that is
below for you to check out all I use
your email it'll go into your inbox
thank you so much dragons for watching
chase your fears and I'll see you on the
next video here on fearless and far
you
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