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  • *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 abouthours 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..