How I wake up at 4:30 AM everyday WITHOUT feeling tired
Summary
TLDRIn 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
🌅 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.
📝 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.
🛌 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.
⏰ 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.
Mindmap
Keywords
💡Morning person
💡Compelling reason
💡Snooze button
💡Undistracted morning time
💡Directionless
💡Morning routine
💡Internal body clock
💡Desperation
💡Self-care
💡Productivity
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]
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