how to START WAKING UP EARLY in the morning WITHOUT snoozing the alarm 6 times 💀
Summary
TLDRThis video script offers practical tips for transitioning from a late riser to an early bird. It suggests starting with enjoyable activities like playing games or scrolling social media to gradually wake up earlier. The speaker emphasizes the importance of finding personal motivation, setting triggers like specific alarms or light exposure, and crafting a morning routine that is both realistic and enjoyable. Additionally, the script advises eating energizing breakfasts, considering the impact of social identity on habits, and gradually shifting the entire day's schedule earlier to support the new routine.
Takeaways
- 🕒 The speaker used to wake up late but has found ways to wake up earlier and be more productive.
- 🎮 Initially, the speaker would play Call of Duty upon waking up to establish a habit of waking up early.
- 📱 Encouraging the use of phones as a means to start a morning routine, suggesting that if it's enjoyable, it can help with waking up early.
- 🍽 Advising against eating certain foods for breakfast that can cause a spike and drop in blood sugar, leading to tiredness.
- 🌞 Recommending the use of natural light as a trigger to wake up, such as sunlight or sunrise alarm clocks.
- 🔔 Discussing the use of auditory triggers like specific alarm sounds to help wake up more naturally.
- 📳 Mentioning the effectiveness of tactile triggers, such as smartwatches, for heavy sleepers.
- 🌺 Sharing a personal story about using scent as a wake-up trigger, linking it to emotions and memories.
- ❓ Encouraging self-reflection through questions to understand personal goals and how to achieve them in the morning.
- 🛌 Emphasizing the importance of going to bed earlier and adjusting the entire day's schedule to support earlier waking.
- 💤 Explaining the concept of sleep debt and the need to determine one's own sleep requirements for optimal health and productivity.
- 🗣 Suggesting that telling others about one's intention to become a morning person can help reinforce the habit and identity.
Q & A
What is the main problem the speaker addresses in the video?
-The speaker addresses the struggle of waking up early and feeling productive or energized throughout the day, as well as the challenge of overcoming a habit of waking up late.
What is the speaker's initial morning routine activity?
-The speaker's initial morning routine activity is playing Call of Duty, which helps them get out of bed in the morning.
Why does the speaker suggest using your phone right after waking up?
-The speaker suggests using the phone as a way to enjoy a morning routine that one genuinely likes, which can be a motivating factor in waking up early consistently.
What is the purpose of setting triggers to wake up?
-Setting triggers is meant to elicit a reaction that makes waking up easier and more natural by associating certain stimuli with the act of waking up.
What are some examples of triggers mentioned in the script?
-Examples of triggers include specific alarm sounds, light exposure, smartwatch vibrations, and the use of scent.
Why is it important to eat a breakfast that doesn't make you tired afterward?
-It's important because foods that cause a rapid spike and drop in blood sugar can lead to feelings of tiredness, which can counteract the benefits of waking up early.
What does the speaker suggest as a first step in creating a morning routine?
-The speaker suggests starting with something you enjoy, like using your phone, and gradually transitioning to healthier habits like stretching or journaling.
What questions should one ask themselves to craft a perfect morning routine?
-One should ask what they want to accomplish in the morning, how they will achieve it when they wake up, and how they will maintain the routine.
Why is it necessary to do everything earlier if one wants to wake up earlier?
-It's necessary to adjust the entire day's schedule earlier, including eating dinner, exercising, and showering, to ensure that one gets enough sleep and wakes up at the desired time.
What is the significance of telling others that you are a morning person?
-Telling others can help reinforce your identity as a morning person, which can motivate you to live up to that expectation and maintain the habit of waking up early.
How can the principle of others' perceptions be used to one's advantage in forming habits?
-By embracing the positive image others have of you, such as being a morning person, you can use their views to inspire and motivate yourself to achieve your goals.
Outlines
🕒 Overcoming Late Morning Routines
The speaker shares their personal journey from waking up late to adopting an early morning routine. They discuss the struggle between waking up early and feeling tired versus waking up late and being unproductive. The video promises to provide realistic tips for waking up earlier, with a focus on the third tip that involves crafting a personalized and enjoyable morning routine. The speaker also expresses gratitude for the success of their newly launched 'Fai films Academy', a free community aimed at helping others.
📱 Utilizing Phone Addiction for Early Waking
The speaker suggests using one's phone addiction as a tool to wake up earlier by setting an alarm and immediately engaging with the phone. They argue that enjoying a morning routine is key to waking up consistently early. The speaker shares their own experience of using their phone as a wake-up tool before transitioning to reading. They also discuss the importance of finding personal motivation for getting out of bed and the gradual replacement of less healthy habits with more beneficial ones, such as stretching or journaling.
🍳 Crafting a Personalized Morning Routine
The speaker emphasizes the importance of crafting a morning routine that is both ideal and enjoyable. They suggest setting specific triggers to wake up, such as unique alarm sounds, light exposure, and even scents, which can influence emotions and memories. The video also touches on the idea of using essential oils for a relaxing wake-up experience. The speaker shares their personal quest for a signature scent that can serve as a morning trigger, mentioning their current choice of 'Chandelier' by Fake Fragrance as an affordable alternative to a luxury brand.
🌞 Shifting Daily Routines for Better Sleep
The speaker explains the concept of sleep debt and the importance of shifting daily activities earlier to accommodate for earlier waking times. They discuss the need to understand one's own sleep requirements and the process of finding out how much sleep is necessary for optimal functioning. The video includes tips on how to determine one's sleep needs by observing natural waking times without an alarm and the importance of not relying on extra sleep to compensate for chronic sleep deprivation.
🗣️ Embracing the Morning Person Identity
The final paragraph focuses on the power of self-identity and the influence of others' perceptions on one's habits. The speaker advises viewers to publicly embrace the identity of a morning person, as this can motivate them to live up to the expectations set by others. They discuss the psychological impact of self-image and how it can be leveraged to form positive habits. The video concludes with a call to action for viewers to share their wake-up times and aspirations, and a reminder to engage with the channel for future content.
Mindmap
Keywords
💡Morning Routine
💡Burnout
💡Productivity
💡Habit Formation
💡Triggers
💡Circadian Rhythm
💡Sleep Debt
💡Self-Image
💡Essential Oils
💡Fai Films Academy
Highlights
The speaker shares personal tips on transitioning from waking up late to waking up early.
A unique method of using video games to wake up early is introduced.
The importance of having an enjoyable morning routine for consistency is emphasized.
The speaker suggests using the phone as a wake-up tool initially, then transitioning to healthier habits.
Avoiding certain foods for breakfast that can cause tiredness is recommended.
The concept of 'triggers' is introduced to make waking up easier and more natural.
Examples of auditory, light, and tactile triggers to aid in waking up are provided.
The use of scent as a powerful wake-up trigger is discussed.
The idea of crafting a personalized morning routine by asking oneself key questions is presented.
The necessity of shifting the entire day's schedule earlier to adapt to waking up early is highlighted.
Understanding one's sleep needs and addressing sleep debt is discussed.
The speaker shares personal experience with sleep and the process of finding the right sleep duration.
The psychological impact of telling others about one's intention to become a morning person is explained.
The concept of identity and self-image influencing behavior is touched upon.
The speaker invites viewers to share their wake-up times and goals in the comments.
A call to action for viewers to like, subscribe, and turn on notifications for future content is made.
The speaker thanks the audience for their support and hints at future content.
Transcripts
do you want to know what's the only
thing that has helped me go from waking
up at 12:00 p.m. to 7:00
a.m. play video games I wake up and the
first thing I do is play Call of Duty
before you sue me let me explain you see
bestie I'm sure we're tired of choosing
between waking up early then feeling
like a zombie the rest of the day or
waking up late and feeling unproductive
the rest of the
day there was a few months last year
where I was really burnt out so I was
struggling to wake up early so in this
video bestie I will share with you all
my nobs realistic tips and advice on how
to make waking up earlier that bit
easier pay closer attention to the third
tip because we'll discuss important
questions that you need to ask yourself
to craft a morning routine that's not
only ideal but enjoyable for you and the
last tip is a game changer and I want to
say thank you for making Fai films
Academy number two in the world just
hours after launching it's a free
community that I just launched here's
everything that we do and I can't wait
to see you inside all right let's go if
you're addicted to your phone I want you
to set an alarm at the time you want to
wake up then play with your phone
straight away what yes use your phone we
all know that having a morning routine
that we enjoy is the most important
factor in being able to wake up early
consistently trust me I've tried the
whole exercising right when I wake up
but I just couldn't stick to it because
it was too big of a change so scrolling
on Instagram is something that you
genuinely enjoy doing then do it right
when you wake up let's just say you need
to get out of bed at 9:00 a.m. set your
alarm a little bit earlier than usual
then just use your phone until you're
ready to get out of bed and personally I
find this better than actually waking up
at 9:00 a.m. using my phone until 10:00
and then feeling horrible about it the
rest of the day at this stage try not to
think too much about what you think a
proper morning routine should look like
what works for one person might not work
for the next and that's okay the key is
to find out what genuinely motivates you
to get out of bed even if it goes
against what's conventional I'll
actually be posting a vlog of my morning
routine so that you can see how I
Implement all these tips of course our
aim is to replace this habit with
something healthier in the future like
stretching journaling or making coffee
but we all have to start somewhere and
it's just not realistic to go from
rothing in bed all morning to meditating
in just one day also try to eat a
breakfast that doesn't make you tired
after feel free to screenshot this
bestie but here are a list of foods you
want to try to avoid eating for
breakfast because they can cause a rapid
spike in your blood sugar then a drop
which can make you feel tired afterwards
I started this habit of using my phone
right when I wake up for about two to 3
months then once I actually formed the
habit of waking up at the same time
every day that's when I transitioned
into reading because using my phone just
wasn't good for my eyes it's really just
all about the little things you look
forward to doing in the morning that
helps you get out of bed comment down
below what is something that you look
forward to doing right when you wake up
so hopefully we can get some inspiration
from each other and in the third tip
I'll explain how you can craft your
perfect morning routine next set
triggers to wake you up what are
triggers a trigger is a stimulus that
elicits a reaction for example it's
similar to how we feel like peeing when
we enter the bathroom or how we feel
hungry when we go to the kitchen and
these are just a few examples of how
certain environments or cues can trigger
specific responses in us and so I
realize that we can create triggers to
make waking up easier and more natural
here are a few examples of triggers that
you can try set specific alarm sounds
using a unique alarm sound can act as an
auditory
trigger this alarm should only be used
for waking up play around a little bit
maybe you prefer something something
more gentle and
peaceful you can also use light as a
trigger our body clock AKA our circadian
rhythm is highly responsive to light I
love to open one or two curtains in my
bedroom at night before I go to sleep
because the sunlight streaming in in the
morning wakes me up naturally at about 7
8: a.m. you can also try those Sunrise
alarm clocks that slowly brighten up the
room and I'll leave some famous ones in
the description box below if you're a
heavy sleeper then tactile triggers are
something you should definitely try for
example you can try wearing smart
watches when you go to sleep because
when the alarm rings it actually
vibrates my boyfriend has literally
slept through an earthquake before and
the only thing that wakes him up is his
Apple watch vibrating in the morning but
my favorite way to wake up is actually a
little bit unique it's by using scent my
parents at these specific perfumes and
colog that they would spray every time
before they go to work and I knew as a
kid that when I smelt those those
perfumes it was time to get up and get
ready to go to school I Now understand
that our sense of smell is actually
closely linked to our brain's limic
system which means it influences
emotions and memories so introducing
sense as a wakeup trigger can be really
effective similar to how some of us use
essential oils to fall asleep at night
recently I've actually been trying to
recreate that experience I had in
childhood so for the past 6 months I've
actually been searching for my own
signature scent one that can wake me up
in the morning like my parents once did
if you're curious currently I'm using
Chandelier by fake fragrance it actually
smells exactly like Mason's bearat Rouge
540 the one that's really viral on Tik
Tok right now if you want to Twin with
me then I'll leave a link to this
perfume in the description box below it
smells very sweet and sexy and
sophisticated basically fake fragrance
sent me a PR package last month and I
asked them why are they called fake
fragrance they said it's because they
specialize in recreating iconic luxury
fragrances but without the Hefty price
tag so my perfume cost $30 which is an
amazing deal compared to the Mason one
and it smells basically the exact same
and if you like masculine scents I'll
write the names of my boyfriend's
favorites in the description box below
so if you're interested in any perfume I
actually recommend that you try going to
fake fragrances website first to see if
they've already created a replica of
your expensive perfume you can get an
extra 20% off and free shipping if if
you use the link in my description box
below next ask yourself these questions
here's the thing we all have those ideal
morning routines that we really want to
achieve like working out and meditating
but it always doesn't go to plan because
it's just too complicated the reason why
our Pilates princess dreams just don't
manifest into reality is because we
don't have realistic expectations of
what we want and how we're going to
achieve it so I want you to ask yourself
these questions what exactly do I want
to accomplish accomplish in the morning
it's a simple question but it's what
most people struggle with do you want to
feel refreshed energized relaxed we keep
saying we want to work out but be
specific do you want a 5 minute
stretching routine or a 5km run second
question how am I going to achieve this
when I wake up this is all about
preparing those little things so that
when you wake up you're all ready to
start in my previous video I explained
how putting your space to sleep is
essential for a good start to your day
that takes around 10 minutes just add
another 5 minutes to prepare the little
things you need for your morning routine
and those 15 minutes will drastically
change how your morning is and how
productive you are the rest of the day
the lesser the amount of decisions you
need to make in the morning the better
for me my emotional support water bottle
is beside me ready to drink my favorite
book is close by so I can finish another
chapter when I wake up final question
how am I going to maintain this routine
this is where you can add your personal
touch to your morning routine maybe you
want to listen to an episode of your
favorite podcast while you exercise or
maybe play songs from your favorite
singer while you do your skincare
answering these questions has really
helped me create a morning routine
that's not only ideal but also realistic
and enjoyable for me and I hope it helps
you too next you need to do everything
earlier for the first few weeks that I
tried waking up earlier I knew in my
mind that I had to sleep earlier but I
still ended up up sleeping at 1 2 a.m.
no matter how hard I tried I don't know
why it took me so long to realize this
but you can't just sleep earlier you
have to shift everything earlier eat
dinner earlier exercise earlier shower
earlier you have to rearrange your
entire day also be mindful of your
sleeping habits experts recommend that
adults should sleep an average of 7 to 9
hours each night but determine how many
hours you actually need personally I
need 6 hours to be functional and 8
hours to be happy anything more than 9
hours I'll just feel groggy the entire
day weirdly and here's why you can't
just sleep more to replace the hours you
lost sleep dead also known as sleep
deficit when you sleep fewer hours than
what your body actually needs you have
sleep debt sleep debt adds up over time
so let's just say you need 8 hours of
sleep to be functional if you only sleep
for 6 hours every night you lose 2 hours
of sleep every night by Saturday you'll
already have a sleep Deb of 10 hours
even if you sleep in on Saturday and you
get four more hours of sleep than usual
you're still 6 hours Short the worst
part is that a lot of us spend more than
just 5 days sleeping less than we need
so there comes a point where we just
can't sleep extra anymore to replace the
hours lost feel free to screenshot this
but here's how you know if you have
sleep that if you experience any of
these things it took me 2 to 3 months of
sleeping enough to actually get get rid
of all those symptoms but how do you
know how much sleep your body actually
needs here's how take note of what time
you feel sleepy don't set an alarm just
see what time your body naturally wakes
up and how many hours you slept try this
for a few days over time you'll know how
many hours you actually need to sleep I
found that the first few days weren't
really accurate cuz I slept a lot more
than I actually needed to since I had a
lot of sleep de I found out that if you
go to sleep at the appropriate time you
don't need need an alarm to wake up an
advertisement will actually play in the
next few seconds so if you want to
support this Channel please don't skip
the ad thank you and finally here's a
powerful tip that most people don't even
consider tell people you're a morning
person if people see you as a
responsible person that wakes up early
and is super productive then you're more
likely to take up or continue habits
that contribute to that identity cuz you
want to live up to their expectations
this this principle also applies to
negative aspects let's just say you tell
people that you're lazy and that you
wake up late every day you might find
yourself accidentally sticking to these
habits because they've become a part of
your self-image and weirdly even though
it really shouldn't it might feel a
little bit awkward or embarrassing to
change I remember back in high school
when I used to have bad grades that I
would hide myself from studying in front
of my friends cuz I thought it was
embarrassing to take my academics so
seriously ENT espcially to a certain
extent you become what others think of
you if you let people think you're lazy
then you're more likely to stay lazy but
if you let people think you're put
together you're more likely to get your
life on track remember in my How To Be
That Girl video I talked about how to
turn your disadvantages into your
advantages so even though obsessing over
other people's opinions about you isn't
good at all you can use that to your
advantage by letting their positive
views about you inspire you and motivate
you to do better if people see you as a
morning person or anything that you want
to become vesty just Embrace that image
and push yourself to really become that
if you have made it this far comment
down below what time you usually wake up
and what you want to change that too
remember to like this video subscribe
and turn on the notification Bell and
set it to all so you don't miss out on
any future uploads thank you for 1
million and 100,000 subscribers and I'll
see you all in my next video bestie bye
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