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5 BEST Ways to Wake Up at 4_00 AM Every Day _ Scientifically Proven · Motivation study

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  Speaker 1: Welcome back to the Be a Remarkable Student series. This
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  Speaker 1: is volume three. So if you haven't seen the previous two,
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  Speaker 1: we've already looked at what are the most scientifically effective
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  Speaker 1: ways to study. We've already looked at how do you
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  Speaker 1: get yourself to study when you have zero motivation. And
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  Speaker 1: today we're going to talk about how do you wake
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  Speaker 1: up early? How do you wake up at the time
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  Speaker 1: that you set without hitting the snooze button again and again?
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  Speaker 1: And how and why is it going to change your life?
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  Speaker 1: Why should you even bother? On a scale from 1
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  Speaker 1: to 10, and I want you to write down your
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  Speaker 1: answer in the comments right now. Are you a 10?
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  Speaker 1: Are you a 10 out of 10 for doing this?
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  Speaker 1: And if you are anything but a 10, why not?
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  Speaker 1: Don't just listen, take action. So the first thing that
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  Speaker 1: I want to say here is go to bed at
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  Speaker 1: a set time early so that you have a better
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  Speaker 1: chance of waking up early in the morning. That 4am
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  Speaker 1: wake up, 5am wake up, it doesn't just start at
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  Speaker 1: 4am and it doesn't just depend on what kind of
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  Speaker 1: alarm clock you're using, what bed you're sleeping in. The
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  Speaker 1: most important thing is, did you get your eight hours
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  Speaker 1: of sleep? Are you going to bed at the same
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  Speaker 1: time every single day? So you want to train yourself
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  Speaker 1: just like you would train a puppy to go to
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  Speaker 1: bed at the same time every single day so that
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  Speaker 1: your circadian rhythm, the rhythm that you are naturally in
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  Speaker 1: based on your environment, your psychology, you're going to bed
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  Speaker 1: at the same time. So your body knows it's eight o'clock.
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  Speaker 1: The sun has gone down and it's time for me
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  Speaker 1: to go to bed. Train yourself, create a habit so
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  Speaker 1: that you go to sleep every single day at the
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  Speaker 1: same time. Now, how can you do this and why
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  Speaker 1: should you do this? Well, I've already said it's important
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  Speaker 1: for you to go to bed and get six to
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  Speaker 1: eight hours of sleep. Most of us need this. It's
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  Speaker 1: not a nice to have, it is a necessity. And
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  Speaker 1: the reason for this is there are studies out there
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  Speaker 1: that show even just half an hour or an hour
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  Speaker 1: every single day of not getting enough sleep. It has
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  Speaker 1: a cumulative effect. And so that compounding effect of all
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  Speaker 1: that sleep debt that you've accrued, you're going to have
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  Speaker 1: to pay it off at some point. And those of
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  Speaker 1: us who are living and working and walking around with
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  Speaker 1: not enough sleep, It has the same effect as being intoxicated.
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  Speaker 1: So would you ever do your revision or your studying
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  Speaker 1: after taking a couple of shots of alcohol? No, you
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  Speaker 1: wouldn't because it's not going to help you focus. And
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  Speaker 1: the most underrated sleep hack, the most underrated productivity hack
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  Speaker 1: of them all is go to bed on time. Get
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  Speaker 1: your eight hours of sleep. And what you want to
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  Speaker 1: do is use what you've learned about building good habits.
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  Speaker 1: That each habit you build has a trigger, a routine
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  Speaker 1: and a reward. So maybe your trigger is, I'm going
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  Speaker 1: to drink a cold glass of milk. And then I'm
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  Speaker 1: going to turn off all of my electronic devices. I'm
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  Speaker 1: going to say goodnight to the people that I love,
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  Speaker 1: put my phone in another room. I'm going to close
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  Speaker 1: the curtains, take a deep breath in and close my eyes.
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  Speaker 1: Because if I can't stick to this for myself, well,
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  Speaker 1: how much do I really care about these goals? How
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  Speaker 1: much do I really care about these dreams? How much
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  Speaker 1: do I really care about actualizing that best version of me?
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  Speaker 1: Giving myself the best chance possible to study, to be remarkable.
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  Speaker 1: Don't just listen, take action. And this leads me to
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  Speaker 1: the second proven way Some of you have heard of
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  Speaker 1: the great speaker and role model and inspiration that is
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  Speaker 1: David Goggins. And he talks about developing a calloused mind.
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  Speaker 1: The reason he wakes up at 4 a.m. is he's
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  Speaker 1: training his body just like when he's training in the gym.
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  Speaker 1: And on his hands, he develops callouses from all the
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  Speaker 1: pull-ups that he's done, where he's hit the world record.
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  Speaker 1: In the same way, I want my mind to know
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  Speaker 1: You may have a tactical advantage over me. You may
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  Speaker 1: know me inside out. You may try and conquer my weaknesses,
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  Speaker 1: but guess what? I'm going to callous myself to that.
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  Speaker 1: I'm going to develop such a powerful routine that I'm
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  Speaker 1: going to stick to every single day because there are
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  Speaker 1: so many flaws and things I need to change about
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  Speaker 1: myself that I'm going to be immune to your tactics,
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  Speaker 1: immune to my weaknesses. So develop a calloused mind. Imagine
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  Speaker 1: that you are hardening yourself. At 4am, you wake up.
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  Speaker 1: It's dark outside. There is nobody else on your street awake.
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  Speaker 1: It's cold. It's damp. It's boring. It's not fun. But
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  Speaker 1: you know what? I'm the first one up. But you
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  Speaker 1: know what? While you were sleeping, I was doing work.
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  Speaker 1: And I didn't feel like it. But already, by the
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  Speaker 1: time 8am rolls in, you're gonna look around and realize,
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  Speaker 1: I've done so much already. My day has been won.
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  Speaker 1: And if you start strong, you have a much better
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  Speaker 1: chance of finishing strong. Don't leave these things to the
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  Speaker 1: last minute. Try and be up when the sun is up.
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  Speaker 1: Try and be asleep when the sun is down, if
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  Speaker 1: that works for where you are in the world. But
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  Speaker 1: whatever you do, build your routine in a way, and
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  Speaker 1: this is a really useful tactic to developing that calloused mind.
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  Speaker 1: And the third thing, this is something that I've learned
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  Speaker 1: in my experience as a life coach, is mentally check
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  Speaker 1: in with yourself. When anyone I'm speaking with in a
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  Speaker 1: one-to-one coaching session says, I'm gonna do this, my first
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  Speaker 1: question is always the same thing on a scale from
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  Speaker 1: one to 10. And I want you to write down
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  Speaker 1: your answer in the comments right now. Are you a 10?
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  Speaker 1: Are you a 10 out of 10 for doing this?
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  Speaker 1: And if you are anything but a 10, why not?
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  Speaker 1: If you're a 9, what would get you to a 10?
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  Speaker 1: If you're an 8, what would get you to a 10?
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  Speaker 1: I ask this question because if you don't have certainty,
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  Speaker 1: certainty in your mind, I am definitely going to wake
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  Speaker 1: up at 4 o'clock tomorrow. What do you think is
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  Speaker 1: going to happen at 3.55am or 4.55am, whenever you're waking up,
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  Speaker 1: and that alarm clock goes off and you're cozy, you're
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  Speaker 1: wrapped up in your covers and you want comfort. Your
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  Speaker 1: brain wants comfort. You don't care about being remarkable. You
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  Speaker 1: don't care about waking up early. Let me just have
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  Speaker 1: 10 more minutes. It's going to happen. You are going
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  Speaker 1: to be tempted to sabotage not only your goals, but yourself.
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  Speaker 1: And so ask yourself before you go to bed, close
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  Speaker 1: your eyes, And just tap yourself on the head and say, listen,
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  Speaker 1: let me have an honest conversation with myself. Am I
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  Speaker 1: doing this? Am I a 10? If I'm not a 10,
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  Speaker 1: what's going to get me to attend? Why is this important?
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  Speaker 1: Why do I want to wake up at 4am, 5am, 6am, 7am?
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  Speaker 1: What is the plan? I'm going to wake up and
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  Speaker 1: do what? The clearer you are, the less thinking you
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  Speaker 1: have to do when you wake up and complexity is
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  Speaker 1: is your enemy of implementation. Tip number four, use tools
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  Speaker 1: and tactics to your advantage. You can go on your
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  Speaker 1: phone right now, most of you have smartphones or you
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  Speaker 1: know someone that does, and you can download an app
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  Speaker 1: where you have to scan a barcode before it turns off.
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  Speaker 1: You can sleep with the curtains open so you have
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  Speaker 1: no choice but to wake up when the sun hits
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  Speaker 1: your eyes. You can't get back to sleep. Use these things.
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  Speaker 1: Design your environment in a way that nudges you to
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  Speaker 1: take the right course of action. Design it for yourself
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  Speaker 1: rather than being a dead fish that goes with the flow.
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  Speaker 1: So look around at your environment and think about what
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  Speaker 1: can I do To trigger me towards action. To trigger
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  Speaker 1: me towards that best version of me. The remarkable student inside.
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  Speaker 1: If you're trying to be like everyone else, keep doing
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  Speaker 1: what everyone else does. But if you want what no
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  Speaker 1: one else has, you're going to have to do some
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  Speaker 1: things that no one else is willing to do. And
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  Speaker 1: the final, I left the best tip till last, is
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  Speaker 1: learn your sleep chronotype. Waking up at 4 a.m. won't
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  Speaker 1: change your life if your body isn't designed for that.
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  Speaker 1: Your lifestyle is not designed for that. If it means
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  Speaker 1: you're only getting four hours of sleep, what is the point?
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  Speaker 1: And there is a test that you can Google called
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  Speaker 1: the sleep chronotype by Dr. Michael Bruce. You have something
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  Speaker 1: known as the PER3 gene. And what this gene does
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  Speaker 1: in your DNA is coded into you. that you have
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  Speaker 1: a natural rhythm to your day you know this already
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  Speaker 1: learn to manage your energy not your time so create
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  Speaker 1: a graph on one axis you've got the time of
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  Speaker 1: day and the other axis you've got your energy and
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  Speaker 1: map out what is my energy like throughout the day
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  Speaker 1: At 10 a.m. I have a lot of energy. I'm
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  Speaker 1: really creative. But at 1 p.m. I'm finished. But then
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  Speaker 1: at 6 p.m. I feel really energized. I'm so creative.
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  Speaker 1: I have a hundred ideas. And then at 11 p.m.
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  Speaker 1: my mind is wired to get work done. I need
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  Speaker 1: to get to sleep now. So learn your sleep chronotype
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  Speaker 1: and realize that everyone's routine is different. Everyone's sleep routine
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  Speaker 1: is different. Everyone's journey is different. Everyone's success is different.
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  Speaker 1: You are different. You weren't born to fit in. You
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  Speaker 1: were born to stand out. And the key to belonging
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  Speaker 1: to any group, any tribe is knowing yourself and creating
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  Speaker 1: an environment and a structure around you that is going
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  Speaker 1: to change your life. And for the bonus sixth tip
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  Speaker 1: is journaling. writing down your thoughts and clarifying what is
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  Speaker 1: essential and what is not. And what I mean here
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  Speaker 1: is not just arbitrarily, randomly writing down whatever comes to mind,
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  Speaker 1: but in a structured way. Now, here's the good news.
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  Speaker 1: You don't have to figure out what those things are.
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  Speaker 1: There are thousands of people over thousands of years of
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  Speaker 1: human history who have found the way to focus your
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  Speaker 1: mind using journaling. And today's video is actually sponsored by
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  Speaker 1: Habit Nest Morning Sidekick Journal. This is a journal that
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  Speaker 1: has been scientifically designed to give you new things every
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  Speaker 1: day that you can focus on and work towards. And
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  Speaker 1: the best thing is this, it takes three minutes minimum
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  Speaker 1: to complete it. In just three minutes, you can set
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  Speaker 1: up your entire day, your entire week. And I would
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  Speaker 1: say that 30 minutes is optimum and to make it
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  Speaker 1: even better they offer a 50 year yes 50 year
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  Speaker 1: full refund and guarantee if you don't love it so
• 12:18
  Speaker 1: check out the link in the description and i'll see
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  Speaker 1: you in the next video of this being a remarkable
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  Speaker 1: student series so if you enjoyed this speech this series
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  Speaker 1: make sure you comment down below make sure you subscribe
• 12:33
  Speaker 1: to my youtube channel to motivation to study And I
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  Speaker 1: will see you next time where we're going to talk
• 12:40
  Speaker 1: about the five ways that social media is ruining your life. Peace. So,