This Mental Trick FORCES You To Wake Up Early

Summary

The video script emphasizes the importance of waking up early to harness peak cognitive energy and productivity. It explains the role of cortisol, body temperature, and light in natural rhythms to aid morning alertness. The speaker argues that without a compelling reason for waking early, such as personal goals, self-improvement efforts are merely surface-level. The core message is that true discipline and early rising stem from self-awareness and a clear understanding of one's aspirations, which meditation can help uncover.

Takeaways

• 🛌 The struggle with waking up early often stems from hitting the snooze button and going back to sleep, leading to feelings of guilt and unproductivity throughout the day.
• 🌞 Mornings are considered the best time for high levels of potential and focus due to the brain being in its least foggy state after a good night's rest.
• 🦉 Night owls may argue that they are most productive late at night, but this could be due to fewer distractions rather than a natural inclination to work late.
• ⏰ The importance of waking up early is emphasized for achieving personal goals and self-development, which can lead to a more fulfilling life.
• 🧠 The speaker suggests that being 'awake' is a spectrum, and we often entrust our groggy morning selves with making decisions that require more alertness.
• 💪 Understanding and leveraging the body's natural rhythms, such as cortisol levels, body temperature, and exposure to light, can improve the ability to wake up early.
• 🚿 Taking a cold shower is recommended as it not only boosts cortisol levels but also increases body temperature, helping to wake the body up.
• 🌡 The body's internal clock is sensitive to temperature changes, with a natural rise in body temperature in the morning signaling it's time to wake up.
• 🌞 Exposure to bright light in the morning helps reinforce the body's natural sleep-wake cycle and contributes to alertness.
• 🤔 The speaker highlights the importance of having a clear and compelling reason for waking up early, as simply wanting to be productive might not be enough.
• 🧘‍♂️ Meditation is suggested as a tool to increase self-awareness and clarify one's true desires, which can motivate consistent early rising.

Q & A

Why does the speaker feel a sense of shame and anxiety after waking up late?

The speaker feels a sense of shame and anxiety after waking up late because they perceive it as wasting the day and believe it hinders their ability to focus and be productive.

What does the speaker argue about the value of mornings for productivity?

The speaker argues that mornings are invaluable for productivity because they offer the highest levels of potential and focus of the day, as the brain is in its least foggy state and has not yet been overstimulated.

What is the speaker's opinion on the effectiveness of working late at night?

The speaker believes that working late at night is not as effective as working in the morning because it is often a result of lack of discipline and fewer distractions rather than a natural rhythm of productivity.

What are the three key factors the speaker suggests understanding to improve morning wakefulness?

The three key factors are understanding one's state upon waking, the body's natural rhythms such as cortisol levels and temperature, and the importance of light exposure in the morning.

Why does the speaker recommend taking a cold shower in the morning?

The speaker recommends taking a cold shower because it spikes cortisol levels, raises the core body temperature, and plays into the body's natural clock of temperature, helping to wake up more effectively.

How does the speaker describe the role of light in reinforcing the body's natural sleep clock?

The speaker describes light as a crucial element in reinforcing the body's natural sleep clock, with exposure to bright light in the morning helping to signal the body to wake up and be alert.

What is the speaker's view on the importance of having a core reason for waking up early?

The speaker believes that having a core reason or true desire is essential for waking up early because it provides the necessary intention and motivation to overcome the inertia of sleep.

Why does the speaker suggest that meditation can help with waking up early?

The speaker suggests meditation can help with waking up early because it increases self-awareness and metacognition, allowing individuals to identify their true desires and core goals that can drive them to rise early.

What does the speaker mean by 'Know Thyself' in the context of waking up early?

'Know Thyself' in this context refers to understanding one's own motivations, desires, and reasons for wanting to wake up early, which is crucial for developing the discipline to do so.

How does the speaker define the difference between simply being awake and truly being awake?

The speaker defines the difference by stating that being awake is on a spectrum, and simply having one's eyes open does not equate to being fully awake and alert. True wakefulness involves being mentally alert and ready to engage in the day's activities.

What is the speaker's advice for those who struggle with waking up early without a clear purpose?

The speaker advises that the priority should not be waking up early but rather gaining clarity on one's core desires and goals. Once this clarity is achieved, the intention to wake up early can be more effectively set and maintained.

Outlines

00:00

🛌 Struggling with Morning Routines and the Importance of Early Rising

The speaker describes a common struggle with waking up early, setting an alarm for 6:30 am but repeatedly hitting snooze until 9:00 am, leading to feelings of wasted time and anxiety. They argue that mornings are the most valuable time for productivity due to the brain being in its least foggy state. The speaker criticizes the night owl mentality, suggesting it's a lack of discipline, and emphasizes the importance of harnessing the morning for achieving personal goals and breaking free from the mundane routine of a job one doesn't enjoy.

05:01

🌞 Understanding Biological Rhythms and the Science of Waking Up Early

The speaker discusses the importance of understanding one's state upon waking and the biological rhythms that influence sleep and wakefulness. They introduce the concept of cortisol, a hormone associated with stress but also crucial for alertness in the morning. The speaker suggests that taking a cold shower can spike cortisol levels and increase core body temperature, which naturally rises as part of the body's clock to wake up. They also highlight the importance of light exposure in reinforcing the body's natural sleep clock, recommending bright light exposure in the morning to enhance wakefulness.

🧘‍♂️ The Power of Self-Knowledge and Intention in Achieving Early Rising

In this paragraph, the speaker recounts a conversation with a student named Adam about the difficulty of waking up early. The speaker reflects on the superficial reasons people often have for wanting to rise early, such as productivity, without a deeper, core reason. They emphasize the necessity of having a true purpose or goal that drives one to wake up early. The speaker suggests that without this underlying intention, people are less likely to succeed in their efforts. They recommend meditation as a means to increase self-awareness and clarity on one's desires, which can then serve as a powerful motivator for early rising and other self-improvement practices.

Keywords

💡Morning routine

A morning routine refers to a series of activities that a person performs upon waking up to start their day. In the video's context, the speaker emphasizes the importance of establishing a morning routine to increase productivity and achieve personal goals. The script mentions that many people struggle with waking up early and following through with a morning routine due to lack of discipline and understanding of their body's natural rhythms.

💡Snooze

The term 'snooze' is used in the context of hitting the snooze button on an alarm clock, which allows a person to go back to sleep for a set period before the alarm sounds again. The script describes a common scenario where individuals hit snooze and end up oversleeping, leading to feelings of guilt and wasted time, which negatively impacts their day.

💡Cortisol

Cortisol is a hormone associated with stress but also plays a crucial role in the body's natural waking cycle. The video explains that having high cortisol levels in the morning is beneficial as it helps to wake up and be alert. The speaker suggests that activities like taking a cold shower can increase cortisol levels, aiding in the process of waking up and starting the day.

💡Core body temperature

Core body temperature refers to the internal temperature of the body, which fluctuates throughout the day according to the body's natural clock. The script explains that a cold shower can increase core body temperature, which is associated with being more awake. The video suggests that understanding and leveraging this rhythm can help in creating an effective morning routine.

💡Natural light

Natural light is sunlight or light that mimics the sun's spectrum, which is essential for regulating the body's circadian rhythm. The video script mentions that exposure to natural light in the morning helps reinforce the body's natural sleep clock and aids in waking up. The speaker advises using natural light or bright indoor lighting to enhance alertness in the morning.

💡Productivity

Productivity in the video script refers to the efficiency and effectiveness with which an individual performs tasks and achieves goals. The speaker argues that waking up early can enhance productivity by providing an uninterrupted window of time to focus on important tasks. The script challenges the notion that staying up late is more productive by suggesting that it is a sign of a lack of discipline.

💡Self-awareness

Self-awareness is the ability to recognize and understand one's own emotions, motivations, and desires. The video emphasizes the importance of self-awareness in identifying the core reasons for wanting to wake up early and be productive. The speaker suggests that meditation can increase self-awareness, helping individuals to clarify their true desires and set meaningful goals.

💡Meditation

Meditation is a practice of focusing the mind and achieving a mentally clear and emotionally calm state. In the script, the speaker recommends meditation as a tool to increase self-awareness and metacognition, which can lead to a better understanding of one's core desires and the motivation to establish a morning routine and be more disciplined.

💡Metacognition

Metacognition is the ability to think about and understand one's own thought processes. The video script highlights metacognition as a key component in gaining clarity on one's desires and goals. The speaker suggests that increased metacognition can help individuals make more informed decisions about their morning routines and daily activities.

💡Intention

Intention in the video script refers to a conscious decision or aim that guides one's actions. The speaker discusses the importance of setting a specific intention to wake up at a certain time and understanding the reason behind this decision. This intention, backed by clarity on one's core goals, can be a powerful motivator for waking up early and sticking to a morning routine.

💡Discipline

Discipline is the ability to control one's behavior and emotions by following a specific pattern of rules or a code of conduct. The video script suggests that discipline is not just about waking up early but about having a clear understanding of one's core goals and using this understanding to consistently follow through with a morning routine and other self-improvement practices.

Highlights

The struggle of waking up early and the negative impact it has on one's day.

The importance of mornings for peak productivity and focus due to the least foggy state of the brain.

The misconception that night owls are more productive due to lack of distractions.

The value of an extra one to two hours in the morning for achieving personal and career goals.

Understanding the state of being awake is on a spectrum and the need for preemptive planning.

The three crucial rhythms of the body that affect sleep and wakefulness: cortisol, temperature, and light.

Cortisol's role in promoting wakefulness and its natural rise in the morning.

The effect of cold showers on raising core body temperature and cortisol levels.

The natural body temperature rhythm and how activities can influence wakefulness.

The significance of light exposure in reinforcing the body's natural sleep-wake cycle.

The realization of the lack of a true core reason for waking up early.

The importance of having a clear intention and core goal for waking up early.

Meditation as a tool for increasing self-awareness and identifying true desires.

The distinction between surface-level self-improvement goals and having a core purpose.

The power of setting a specific intention and rationalizing it with a clear reason.

The offer of a free 5-day guided meditation series for increasing mindfulness and meta cognition.

The introduction of a 30-day program for mastering mindfulness meditation and meta cognition.

Transcripts

every morning was the same I go to bed

and I set my alarm for 6:30 the morning

comes I even put the phone away from me

so I have to get up and walk to hit

snooze and I go and I hit snooze and I

go back to sleep until like 9:00 a.m.

and then for the rest of the day I have

this immense weight of Shame over me I

feel like I've wasted the entire day I

have this crazy amount of anxiety I

can't really focus on anything and this

typically ends up in me doing other

harmful activities cuz I'm like well I

already wasted the day the day might as

well watch right but look we already

know that mornings are invaluable and I

know all the night owls like to cope and

say I get the most work done at 1:00

a.m. yes that's because you completely

lack discipline and that's when

everyone's asleep and there's much less

opportunities to distract yourself the

morning is when you have your highest

levels of potential and focus of the day

because your brain is in its least foggy

State you haven't been over stimulated

with a bunch of a bunch of

drama your work your partner your

friends social media and because you

literally just slept and recharged your

cognitive energy which is limited by the

way you are at your Peak output in this

window of the morning furthermore

because you're probably either a student

or you work a 9 to-5 you're aware that

an extra one to two hours in the morning

could be the difference between you

actually achieving freedom and doing the

things you know the career path the side

Hustle the self-development that can

take you off the basic Normie path of

working a job you don't really care

about distracting yourself into Oblivion

and repeating the cycle until you die

and maybe you can retire CU you have

like a million dollars at 70 so here's

how to actually wake up early the little

bits of science you actually need to

know but most importantly the true harsh

reality as to why you're not currently

waking up early it's the same reason why

I wasn't the best part is there's only

three things you have to know although

number three might piss you off but

number one is Know Thy State imagine

you're about to get brain surgery you

get to choose between two different

doctors the first doctor seems awake

alert you know maybe he had a cup of

coffee but the second doctor seems

sedated as if he just took a sedative or

smoked some of the devil's lettuce and

you can tell just by looking at his face

that he's just not fully there so

logically you would pick the first

doctor because he's not like that yet

every single morning you are trusting

that sedated half their doctor to do the

work because the version of yourself

that you were entrusting to wake up take

a cold shower don't hit snooze don't

scroll social media go meditate go

exercise is the sedated version of

yourself because there's not just awake

and asleep being awake is on a spectrum

and you are on the lowest point Your

Eyes Are Open you're kind of consciously

there but you're not awake therefore one

you shouldn't fully trust that version

of yourself to make all the right

decisions without any preemptive

planning but two when you wake up and

think oh I still feel woozy I still feel

sedate I still feel tired I should hit

snooze 30 more minutes 90 more minutes 2

more hours it's not because you actually

needed more sleep it's because you

didn't even give yourself a chance to

wake up therefore to actually understand

how to fully wake up and create a

morning routine that's best for you you

need to know thy rhythms instead of

spending hours trying to learn all the

different science around sleep you

really just need to understand that your

body is acting on three crucial rhythms

that if you know how to leverage them in

the proper way one you can have great

quality sleep but two you know how to

actually wake up in the morning and the

first one is cortisol now when people

hear cortisol they think of stress they

think oh it's bad you shouldn't be

stressed stress is a killer y ya Y no

cortisol is amazing for you and you

should want High cortisol in the

mornings luckily your cortisol ties a

lot into the next two rhythms that I'm

going to talk about so I don't really

have to harp on all these different

tactics to raise it but essentially get

up and do stuff but of course there is

one thing that is pretty much guaranteed

to spike the out of your cortisol

and that is taking a cold shower it just

makes perfect sense because one it will

guarantee Spike or cortisol but two it

plays into the second Rhythm which is

temperature that's because contrary to

what people think when you make yourself

cold your core body temperature rises

and your body is on a natural clock of

temperature it lowers as you sleep and

you reach your Peak lowest body

temperature while you're sleeping and

then it ramps up to wake you up and then

in the morning you're typically the

hottest so of course things like a cold

shower exercise and walking outside is

going to raise your core body

temperature and thus make you more awake

and it plays into the next one if you're

stepping outside and and that is light

literally the easiest thing you could do

to reinforce your body's natural sleep

clock is to just wake up and see

something bright bonus points if it is

the sun if you can't go outside look at

it through a window if you can't look at

it through a window look at a bright

light in your house or your phone maybe

you're shown a flashlight in your face

or something like that and then of

course later in the day you want to

lower your temperature you want to dim

the lights and have natural lights such

as a candle flame or very yellow or red

type lights that are low on the Kelvin

scale here's the thing you can know all

that I knew all that I had this perfect

morning routine and I still wasn't

waking up early cuz I didn't know the

third step which is know thyself so I

was in a call with one of my mental

Mastery students we'll call him Adam and

he told me that he cannot wake up early

so he asked me if I knew any sleep hacks

sleep tactics so that he could sleep

better and wake up early in the morning

and I started to humor him and I was

going to list off all this cool sciency

stuff that he could do the supplements

he could take but I paused because

something was telling me that none of

that actually mattered and I said Adam

why do you want to wake up early and he

was quick he said well to be more

productive of course and I said why do

you want to be

productive and Adam just paused blank

expression on his face he genuinely

could not conjure up an answer many want

to wake up early and their only reason

is because they feel like they should

you know they watch those black and

white Sigma male grinds set motivational

videos about waking up at 4:00 a.m. and

think oh yeah I just need to lock in

when in reality just like Adam and just

like myself you just didn't have a Reas

reason to wake up early and if you don't

have a true core reason you don't

actually want to wake up early you want

to want to wake up early which means you

don't want to wake up early we wake up

in time to make it to work so that we do

not get fired or make it to school so

that we don't get expelled and can get

an education because there's an

underlying purpose behind it that

purpose being survival because you need

to either go to school to get a job or

go to the job to make money to buy food

and survive which is sad when you think

about it it's so easy for us to wake up

and go work for a job to help the owner

or the CEO or whoever's dream be

actualized yet when it comes to us

waking up to serve our own dreams and

our own goals suddenly we can't do it

you don't wake up early meditate cold

shower Journal work on your business

read a book just for the sake of it you

are doing it because those are vessels

for you to work towards achieving your

true desires and the moment you

understand that and gain Clarity on your

core goal and view these things

especially the act of waking up as a

vessel to get there suddenly are able to

do these things because you now have

intention but if you don't know your

true desire if you don't have that core

goal your priority shouldn't even be

waking up early it should be gaining

that level of clarity and the first step

that I recommend everyone that was the

Catalyst for me is meditation because it

drastically increases your levels of

self-awareness and metacognition so that

you can become aware of the true desires

that will drive you towards doing these

things and if you'd like to be guided by

me in the very specific way that I I do

my meditations to maximize these things

check out my free 5-day guided

meditation series or conscious Catalyst

if you want my full 30-day program to

take you from a beginner to a master of

mindfulness meditation and meta

cognition once you begin to raise those

levels of consciousness and awareness

then you can start asking yourself why

you want to do these things in the first

place and get to the core route driver

because once you do you're going to wake

up regardless it doesn't matter if you

only got 6 hours of sleep it doesn't

matter if your sleep tracker said you

didn't get enough Rim oh I need to sleep

more I didn't get enough deep sleep last

night the app told me cuz you are backed

by a powerful force and all you have to

then do is set the intention and when I

say that that means not saying oh I'll

wake up at 7: tomorrow it means

consciously making the decision to wake

up at a very specific time and then

explaining rationalizing it to yourself

using that Clarity the reason why you're

doing so because otherwise you're just

going to be stuck in the Trap of chasing

surface level self-improvement goals

surface level productivity and because

you don't actually have a core goal a

core purpose a core driver behind it

you're just going to up over and

over and over and you're not going to

make it so if you'd like to learn how to

unlock and leverage that level of

discipline that comes from having

Clarity on that and doing a couple other

things you can click the video on the

screen right now to learn how to

actually be disciplined consistently or

if you just want the full Flagship

self-development Master Class to unlock

elite levels of confidence discipline

and focus you can check out mental

Mastery in the description thank you for

watching bye-bye