how to START WAKING UP EARLY in the morning WITHOUT snoozing the alarm 6 times 💀

Summary

This 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

00:00

🕒 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.

05:02

📱 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.

10:02

🍳 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.

Keywords

💡Morning Routine

A morning routine refers to the sequence of activities one engages in upon waking up, which can set the tone for the rest of the day. In the video's theme, the creator emphasizes the importance of establishing an enjoyable morning routine to facilitate waking up early and feeling productive. The script mentions various tips such as using a phone, setting alarms, and eventually transitioning to healthier habits like reading or stretching.

💡Burnout

Burnout is a state of chronic stress that leads to emotional, physical, and mental exhaustion. The video script describes a period where the creator was burnt out, struggling to wake up early, which is a common symptom of burnout. This keyword is crucial as it sets the context for the creator's journey to improve their morning routine and overall well-being.

💡Productivity

Productivity in the video script is associated with the efficiency and effectiveness of one's actions, particularly in the morning. The creator discusses the struggle between waking up early and feeling like a zombie or waking up late and being unproductive. The video aims to provide tips to increase productivity by making waking up earlier more manageable.

💡Habit Formation

Habit formation is the process of developing regular practices through repetition. The video script discusses using the phone as a temporary habit to get out of bed earlier, with the intention of eventually replacing it with a healthier habit. This concept is central to the video's message of gradually improving one's morning routine.

💡Triggers

Triggers are stimuli that initiate a response or action. In the context of the video, the creator talks about using various triggers such as specific alarm sounds, light, and even scents to naturally wake up. These triggers are part of the strategy to make waking up easier and more ingrained as a habit.

💡Circadian Rhythm

Circadian rhythm, also known as the body clock, is the natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. The video mentions how the circadian rhythm is highly responsive to light, which is why sunlight or sunrise alarm clocks can be effective in waking up naturally.

💡Sleep Debt

Sleep debt is the cumulative effect of not getting enough sleep over time. The video script explains that sleep debt can lead to a cycle where one feels the need to sleep more to compensate for the lost hours, which is not always effective. Understanding and managing sleep debt is a key part of the creator's advice on improving sleep and wake-up habits.

💡Self-Image

Self-image refers to the perception one has of oneself. The video script suggests that by telling others that you are a morning person, you are more likely to adopt and maintain habits that align with that identity. This concept is used to encourage viewers to shape their habits by influencing their self-image positively.

💡Essential Oils

Essential oils are concentrated liquids containing volatile aroma compounds from plants. In the video, the creator mentions using essential oils as part of a bedtime routine to help fall asleep. This concept is related to the idea of using scents as a trigger, which can also be applied to waking up in the morning.

💡Fai Films Academy

Fai Films Academy is a free community launched by the video creator. It is mentioned in the script as a resource for viewers, indicating the creator's commitment to providing support and community for those looking to improve their habits and routines. Although not directly related to the main theme of waking up early, it shows the creator's broader mission of helping people.

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

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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