Subtitles section Play video Print subtitles *whispers* morning! it's been getting a lot easier to wake up I'm doing pretty good on time hey guys! welcome back this.. this video is the video that I've been wanting to make for years now but I haven't because I haven't been living the dream of what this video entails which is waking up super early because I have been waking up at 4:00 AM consecutively for the past 3 weeks.. it's time for this video to see the day of light just a little background.. I'm an epic snooze queen I'm the worst with waking up in the morning because.. I don't know.. I I know snoozing for 2 hours with the alarm going off every 10 minutes is really poor quality of sleep but in my head, because it's instant gratification.. alarm goes off, turn it off right away.. go back to sleep for like 5 minutes, wake up again.. repeat, repeat, repeat... that's just, you know.. that's the way I prefer to live my life for most of my life this week's video I want to share with you guys 4 real ways.. non-hacky, non-gimmicky ways to really wake up in the morning because as much as it makes sense to trick yourself into waking up early you don't want to trick yourself.. you just want to know like.. I'm going to wake up everyday at this time and like you just naturally do it because from personal experience no matter how far away I put my phone or my alarm or no matter if I put it like in a pot, in a drawer, in like the oven I still will wake up turn it off and just go back to bed and go back to sleep the first thing that I wanna talk about and I think this is one of the most important things that's helped me a lot is minimize the time spent making decisions in the morning to combat decision fatigue so what this means is pack your bags the night before your backpack, school bag, work bag, food bag cause I have all those bags because I'm a bag lady and lay out your clothes the night before so you don't have to think about what you have to wear you just wake up and you put your clothes on this is what what a lot of people d with like working out in the morning laying out your gym clothes the night before and.. having a couple of go-to quick breakfast recipes that you can whip up for me it's either turmeric latte which I just heat up milk add in some turmeric powder and maple syrup a little bit of peppers, some salt it's really filling or I'll make lotus root powder which I won't get into right now because it's kind of difficult but I will show you guys it looks really gross but it's really good you mix it with cold water first and then you pour in hot water and then it turns into this gelatinous thing and I add in black sesame and maple syrup so to give you guys a little more.. a little bit more context on what decision fatigue is basically our brain has a limited capacity to make decisions and wunch we... once.. omg I can't talk once we meh... mmh once we meet that threshold in making decisions our decisions become a lot more impulsive mostly out of self-defense so it's like.. if you already made a million decisions in the morning of like.. omg like.. you know I need to wake up I need to brush my teeth I need to pick out what to wear I need to pack my bags I need to do all these things like just thinking about it it's already so stressful that you're like.. you just won't wake up because you're like.. I need to do all these 10 things before I can actually walk out the door so if you have everything laid out for you everything is ready to go boom *snaps* that's all you need this is actually something that's been backed by the scientific community a research was done with about 1,000 judges who were deciding whether criminals can go out on parole and it was found that beginning of the day that acceptance rates where criminals were granted parole was about like 65% and it dips down significantly towards 0% by the time it's like right before lunch and then right after lunch it goes back up to 65% and by the end of the day it drops back down to 0% so.. it has very little to do with what the criminals are.. why there in jail and has more to do with the judges having breakfast in the morning and the more decisions they make throughout the day.. they get like really overwhelmed and tired and their brain stops working so they're just like no no no no it drops down to zero after they eat lunch they come back like.. "mmh! stomach's full! I'm happy let's make more decisions!" so this is one of the more important one of the most important things I think that has really helped me just like get up get out the door in less than 30 minutes getting up early.. great habit to have but even more important prepping everything the night before so that you can get up in the morning and just be like okay everything's already laid out let me just.. I don't have to think I just autopilot, do everything, and then out the door alrighty numero dos your day* starts the night before this is something that my mom's told me countless times this is something that blog posts and the interwebs has told me many many many years now but.. I've just now learned the importance that like.. yes, if I want to wake up early I definitely need to sleep a lot earlier... duh... so know how much time you need to sleep to be a normal functioning human and plan your evenings and your days around that so let's say you need.. historically I've needed 8-9 hours of sleep but that is a.. that is a past life now I'm trying to test and push my limits to see if I can get about like 5½-6 hours a night of sleep so if I need to wake up at 4:00 AM then that means I need to be in bed by 10:00 PM 10, 11, 12, 1, 2, 3, 4, yes.. ideally I'll be in bed by 10:00 PM usually it's been like 10:30-11:00 PM which is why I've been like a straight-up zombie most of the days *zombie Rowena* uh.. I've fallen.. uh.. and I can't seem to get back up help... send help..... it's really important to plan your evenings around your bedtime so let's say you need to be in bed.. for me I need be in bed by 10:00 PM or I should be in bed by 10:00 PM then that means I need to be home at the latest by 9:00 PM so that I can come home prep everything, shower, get ready do my skin stuff like make sure, like.. clean the apartment pack my bags, make my food for the next day and one thing that I do is I set up.. my phone's do not disturb this thing do not disturb it won't allow any calls or texts or notifications to come on do not disturb right? another thing is make sure your night shift which is this thing make sure it's on the thing with.. mobile.. mobile devices and laptop screens is like they emit a lot of blue light which is something that will wake you up a lot and will mess your circa... will mess up your circadian clock what it does is it throws a layer of yellow tint light on top of your screen so that your eyes and your body is not being tricked that it is daytime when it is actually nighttime ok, number three when you wake up in the morning a lot of us.. some people's alarm sound like.. *loud obnoxious alarm sound* it's like.. it's the first thing you wake up to every morning you don't want to be woken up and be like.. *frantic Rowena* gotta go somewhere gotta go somewhere something's going on, bright lights are flashing and like things are flooding and you're like running out the door right? so what I have been using is.. *birds chirping* it's called bird song and it slowly builds up from like very quiet to like.. louder birds chirping and I feel like this gradual.. build-up of noise.. it's just so much more pleasant and it like gently wakes you up as opposed to.. *loud obnoxious alarm sound repeat* alright, so that's just like a little fun one last but not least, this is.. I would say the most important thing you need to do know why you need to wake up how early you need to wake up and why you can't wake up any later than that by now you guys are probably like why in the world does this girl wake up at 4:00 AM in the morning.. what does she do.. why does she need to wake up that early.. so I've always known the importance of waking up early I've always known the benefits of waking up early your days are actually much longer you actually get a lot more done you're far more productive you feel a lot better about yourself because it's like.. you accumulate these little wins along the way and waking up early is actually a really big win I've known the importance of waking up early I've known importance of meditating I've known the importance of doing Qi Gong practice which is something that I do within my spiritual practice and I've known the importance of reading so all of these things like.. I've been trying to incorporate some way somehow into my life but it just.. it hasn't stuck around like hasn't.. it hasn't stuck and so I've been trying ever since.. 2-3 years ago to like wake up at 4:00 AM and do all these things before work and I've done it maybe like 3 or 4 times, it's always like.. ooo! I'm going to do it tomorrow! I do it once.. and I don't do it for the rest of the year and I'll do it again one time.. and I won't do it for the rest of the year so.. what I'm doing what I've been doing is wake up at 4:00 AM get to work around 5:00 AM from 5:00-6:00 AM meditate for an hour 6:00-7:00 AM Qi Gong exercise for an hour and then I read for about 1½ hours before work starts and this just... it.. it sets such a good momentum and tone to my days that I got all the most important things to me done like right at the beginning so that throughout the day.. it's like I don't have to worry about having not done any of those things and when I go home I can just enjoy my time at home and not be like.. omg Rowena.. you're supposed to do this..