1 00:00:00,080 --> 00:00:04,560 Speaker 1: Our hormones, our energy, your digestion. They rise and fall 2 00:00:04,640 --> 00:00:08,000 Speaker 1: at predictable times. We have a rhythm. We have a 3 00:00:08,039 --> 00:00:10,559 Speaker 1: sleep rhythm, we have a hormone rhythm, we have a 4 00:00:10,560 --> 00:00:14,400 Speaker 1: menstrual cycle. Everything works in rhythms and cycles in our body. 5 00:00:14,520 --> 00:00:16,919 Speaker 1: And so when you work with that rhythm, mornings stop 6 00:00:16,960 --> 00:00:19,520 Speaker 1: feeling like a fight. It's not about doing more, It's 7 00:00:19,520 --> 00:00:21,560 Speaker 1: just about doing things at the time. Your body is 8 00:00:21,640 --> 00:00:24,600 Speaker 1: actually designed for them. So our bodies thrive on routines 9 00:00:24,640 --> 00:00:28,720 Speaker 1: and structure, and dysregulation causes disease in the body or 10 00:00:28,760 --> 00:00:31,520 Speaker 1: disease in the body. I'm rather Wukiah and on my 11 00:00:31,640 --> 00:00:35,280 Speaker 1: podcast A Really Good Cry, we embrace the messy and 12 00:00:35,360 --> 00:00:39,000 Speaker 1: the beautiful, providing a space for raw, unfiltered conversations that 13 00:00:39,200 --> 00:00:42,520 Speaker 1: celebrate vulnerability and allow you to tune in to learn, 14 00:00:42,760 --> 00:00:46,480 Speaker 1: connect and find comfort together. Hey everyone, and welcome back 15 00:00:46,479 --> 00:00:48,680 Speaker 1: to this week's episode of A Really Good Cry. When 16 00:00:48,720 --> 00:00:51,080 Speaker 1: we try to get really honest about our emotions, our 17 00:00:51,120 --> 00:00:54,480 Speaker 1: health are healing, and all the habits that can change 18 00:00:54,520 --> 00:00:56,640 Speaker 1: our lives, or at least we can try. You know, 19 00:00:57,160 --> 00:00:59,200 Speaker 1: I really hope your day so far has been so 20 00:00:59,360 --> 00:01:02,080 Speaker 1: wonderful and if it hasn't. I hope that this episode 21 00:01:02,320 --> 00:01:04,560 Speaker 1: makes it a little bit better. I actually got a 22 00:01:04,680 --> 00:01:08,399 Speaker 1: DM yesterday from someone asking me to do an episode 23 00:01:08,440 --> 00:01:12,200 Speaker 1: on how to become a morning person. I have to 24 00:01:12,280 --> 00:01:16,560 Speaker 1: admit I am one of those really annoying morning people. 25 00:01:16,760 --> 00:01:21,560 Speaker 1: I absolutely love my mornings. I'm that person who from 26 00:01:21,600 --> 00:01:24,560 Speaker 1: the moment I open my eyes, I'm awake. I have 27 00:01:24,640 --> 00:01:27,920 Speaker 1: gone from zero to one hundred in energy. There is 28 00:01:27,959 --> 00:01:30,520 Speaker 1: no in between. I don't have the oh, let me 29 00:01:30,640 --> 00:01:34,560 Speaker 1: just wake up, and no, I am like, eyes open, 30 00:01:34,880 --> 00:01:38,560 Speaker 1: ready to roll into my day, and I'm very excited 31 00:01:38,600 --> 00:01:40,960 Speaker 1: to do it. So yeah, I am one of those 32 00:01:41,000 --> 00:01:43,679 Speaker 1: people that you probably really dislike if you're listening to 33 00:01:43,680 --> 00:01:47,319 Speaker 1: this episode, because you're trying to become a morning person 34 00:01:47,760 --> 00:01:51,200 Speaker 1: and can't understand people like me. But you will because 35 00:01:51,760 --> 00:01:53,880 Speaker 1: I am my best self in the morning. It is 36 00:01:54,000 --> 00:01:58,000 Speaker 1: honestly my favorite time of day. And so when I 37 00:01:58,080 --> 00:02:02,560 Speaker 1: read that message was created in my mind because I 38 00:02:02,640 --> 00:02:05,440 Speaker 1: want everybody to feel how I feel in the morning. 39 00:02:05,480 --> 00:02:09,560 Speaker 1: I want you all to have that incredible morning energy. 40 00:02:09,600 --> 00:02:12,200 Speaker 1: I want you all to feel the brilliance of the 41 00:02:12,240 --> 00:02:15,240 Speaker 1: morning sun and the energy that comes with it. So 42 00:02:15,440 --> 00:02:21,120 Speaker 1: it became my personal mission to help whoever struggles with 43 00:02:21,280 --> 00:02:23,960 Speaker 1: being a morning person, even if it's just waking up 44 00:02:24,000 --> 00:02:26,200 Speaker 1: a little bit earlier, not at the time I wake up, 45 00:02:26,320 --> 00:02:28,359 Speaker 1: but just a little bit earlier, so that you get 46 00:02:28,400 --> 00:02:31,560 Speaker 1: the joy that I have felt all these years for 47 00:02:31,639 --> 00:02:34,200 Speaker 1: your mornings. And so what I thought i'd do is 48 00:02:34,240 --> 00:02:36,080 Speaker 1: I'd share some of the things that I have done 49 00:02:36,400 --> 00:02:39,280 Speaker 1: and that I now do that have helped me maintain 50 00:02:39,520 --> 00:02:42,760 Speaker 1: being a morning person. That really helped me to want 51 00:02:42,800 --> 00:02:45,280 Speaker 1: to wake up in the morning and have that energy. 52 00:02:45,840 --> 00:02:47,799 Speaker 1: And so I actually have to start off by showing 53 00:02:47,840 --> 00:02:50,480 Speaker 1: up my mom here, shout out to my mama, because 54 00:02:51,000 --> 00:02:53,240 Speaker 1: I got it from my mama. I really did. She 55 00:02:53,560 --> 00:02:56,840 Speaker 1: is a huge part of why I am a morning person. 56 00:02:57,680 --> 00:03:00,400 Speaker 1: And I can't say I appreciated it when I was younger. 57 00:03:00,560 --> 00:03:03,600 Speaker 1: When I say she was a militant human. She was 58 00:03:03,800 --> 00:03:07,919 Speaker 1: militant in discipline about our mornings. And she actually got 59 00:03:07,919 --> 00:03:09,600 Speaker 1: that from her as she always speaks about how my 60 00:03:09,639 --> 00:03:12,720 Speaker 1: granddad would say you can't sleep. It will be in 61 00:03:12,720 --> 00:03:16,160 Speaker 1: a different language in Gujhorati, but he would say you 62 00:03:16,200 --> 00:03:18,519 Speaker 1: should not be sleeping once the sun is awake. 63 00:03:18,840 --> 00:03:19,240 Speaker 2: He did not. 64 00:03:19,320 --> 00:03:22,000 Speaker 1: Believe that you should be sleeping after the sun has risen. 65 00:03:23,360 --> 00:03:26,600 Speaker 1: And the thing is, now that I've studied arada and 66 00:03:26,639 --> 00:03:29,440 Speaker 1: understood nature and how these different things affect our body. 67 00:03:29,600 --> 00:03:32,320 Speaker 2: He was onto something, and so was my mom. 68 00:03:32,680 --> 00:03:35,320 Speaker 1: I did not appreciate it when I was younger, especially 69 00:03:35,320 --> 00:03:37,520 Speaker 1: when I'd had a late night out and I'd hear 70 00:03:37,560 --> 00:03:40,240 Speaker 1: her walking up the stairs to my room and I'd 71 00:03:40,280 --> 00:03:42,480 Speaker 1: jump out of bed because I don't want her to 72 00:03:42,480 --> 00:03:44,360 Speaker 1: know that I was still sleeping at like ten am. 73 00:03:45,000 --> 00:03:47,920 Speaker 1: But I have to say it has definitely primed my 74 00:03:48,000 --> 00:03:51,520 Speaker 1: body and my mind to help create this routine of 75 00:03:51,600 --> 00:03:54,920 Speaker 1: early rising that I have come to truly deeply appreciate, 76 00:03:55,440 --> 00:04:01,640 Speaker 1: and no amount of late night out or partying would 77 00:04:01,680 --> 00:04:05,600 Speaker 1: ever ever be able to fulfill me the way that 78 00:04:05,640 --> 00:04:06,520 Speaker 1: my mornings do. 79 00:04:06,840 --> 00:04:07,640 Speaker 2: So thanks Mama. 80 00:04:07,880 --> 00:04:10,360 Speaker 1: Always come to appreciate the things later in life that 81 00:04:10,400 --> 00:04:14,200 Speaker 1: you absolutely despised when you were younger. So our body's 82 00:04:14,200 --> 00:04:16,480 Speaker 1: actually designed to be mourning people if we're in sync 83 00:04:16,520 --> 00:04:20,440 Speaker 1: with them. At night, our brain actually produces melotonin, which 84 00:04:20,480 --> 00:04:22,760 Speaker 1: is the hormone that makes us feel sleepy, and in 85 00:04:22,800 --> 00:04:27,040 Speaker 1: the morning melatonin naturally drops, and around thirty to forty 86 00:04:27,080 --> 00:04:30,160 Speaker 1: five minutes after we wake up, our body gives us 87 00:04:30,240 --> 00:04:34,120 Speaker 1: what's called this cortisol awakening response. Now, cordo gets this 88 00:04:34,200 --> 00:04:37,320 Speaker 1: bad reputation as the stress hormone, but in this context, 89 00:04:37,320 --> 00:04:39,640 Speaker 1: it's actually a good thing. It is what makes us 90 00:04:39,640 --> 00:04:43,320 Speaker 1: feel alert and already to roll into the day. So 91 00:04:43,480 --> 00:04:47,000 Speaker 1: if we're consistent and regular with our sleep schedule, morning's 92 00:04:47,000 --> 00:04:49,680 Speaker 1: actually become the time when our body is wired to 93 00:04:49,720 --> 00:04:53,159 Speaker 1: feel the most fresh, clear, and energized. I recommend that 94 00:04:53,240 --> 00:04:55,800 Speaker 1: if you end up having a full night's sleep and 95 00:04:55,839 --> 00:04:58,560 Speaker 1: you're still feeling tired in the morning, that could be 96 00:04:58,680 --> 00:05:02,280 Speaker 1: a sign that there is something going on in the body. 97 00:05:02,320 --> 00:05:04,080 Speaker 1: So whether it is a lack of deficiencies, it could 98 00:05:04,080 --> 00:05:06,440 Speaker 1: be something as simple as that, or whether it's the 99 00:05:06,520 --> 00:05:09,279 Speaker 1: quality or quantity of sleep you're getting. You might be 100 00:05:09,279 --> 00:05:11,800 Speaker 1: getting the right amount, but are you getting as deep 101 00:05:11,839 --> 00:05:14,320 Speaker 1: sleep as you need to? And so you have to 102 00:05:14,320 --> 00:05:16,880 Speaker 1: start thinking about your sleep hygiene in this too, because 103 00:05:17,279 --> 00:05:19,040 Speaker 1: obviously I can tell you all these tips and tricks 104 00:05:19,120 --> 00:05:22,080 Speaker 1: on how to be a morning person, but if fundamentally 105 00:05:22,080 --> 00:05:23,720 Speaker 1: you're not getting the right amount of sleep, it can 106 00:05:23,760 --> 00:05:26,240 Speaker 1: be really difficult to wake up feeling energized, and so 107 00:05:26,360 --> 00:05:29,200 Speaker 1: really work on your sleep. I think sleep is one 108 00:05:29,240 --> 00:05:32,279 Speaker 1: of the pillars of good health in every single science 109 00:05:32,320 --> 00:05:35,359 Speaker 1: and every single health system to exist. Sleep is a 110 00:05:35,400 --> 00:05:39,240 Speaker 1: fundamental part of being able to have healthy immune system, 111 00:05:39,480 --> 00:05:41,400 Speaker 1: to be able to wake up feeling energized, to be 112 00:05:41,480 --> 00:05:45,160 Speaker 1: able to have motivation in the day, and so it's 113 00:05:45,200 --> 00:05:47,720 Speaker 1: a really important area that we have to focus on 114 00:05:48,120 --> 00:05:51,440 Speaker 1: to help get us better sleep. And just want to 115 00:05:51,440 --> 00:05:54,320 Speaker 1: add that taking sleeping pills is not a way to 116 00:05:54,360 --> 00:05:57,479 Speaker 1: do that. It can be a temporary solution, but even 117 00:05:57,800 --> 00:06:00,680 Speaker 1: with things like melotonin, when you end up take you 118 00:06:00,720 --> 00:06:03,479 Speaker 1: actually don't get deep sleep. You get very surface level sleep. 119 00:06:03,720 --> 00:06:05,520 Speaker 1: So that's why you can wake up in the morning 120 00:06:05,720 --> 00:06:08,120 Speaker 1: after taking malatone in and you know you've slept through 121 00:06:08,120 --> 00:06:10,680 Speaker 1: the night, but you still feel groggy in the morning. 122 00:06:10,880 --> 00:06:13,840 Speaker 1: I think it also suppresses this quartisole production in the body, 123 00:06:14,160 --> 00:06:17,159 Speaker 1: which means that you don't get that zach in the 124 00:06:17,200 --> 00:06:18,880 Speaker 1: morning to say hey is them to wake up and 125 00:06:18,880 --> 00:06:20,680 Speaker 1: you feel fresh and clear and energize and stead you 126 00:06:20,720 --> 00:06:24,000 Speaker 1: feel groggy and probably like you've drummed a lot because 127 00:06:24,000 --> 00:06:26,760 Speaker 1: you're in that kind of in between phase most of 128 00:06:26,800 --> 00:06:29,840 Speaker 1: the night. All that to say, try and sort your 129 00:06:29,839 --> 00:06:31,560 Speaker 1: sleep schedule out. There are so many ways to do. 130 00:06:31,640 --> 00:06:34,520 Speaker 1: I've actually done an episode on sleep, and it might 131 00:06:34,560 --> 00:06:37,560 Speaker 1: take a while if you've been irregular for a long period, 132 00:06:37,680 --> 00:06:40,320 Speaker 1: but it is definitely possible. Our body loves a routine, 133 00:06:40,320 --> 00:06:44,440 Speaker 1: it loves schedule, and it thrives off having a routine 134 00:06:44,480 --> 00:06:47,840 Speaker 1: that is absolutely to the tea, like everything happening on time, 135 00:06:48,160 --> 00:06:50,120 Speaker 1: and so it's just getting yourself back to that, you know, 136 00:06:50,160 --> 00:06:52,719 Speaker 1: Invading philosophy and in Arabada. So when I studied Arabada, 137 00:06:52,839 --> 00:06:56,000 Speaker 1: I absolutely loved it because it started to make life 138 00:06:56,080 --> 00:06:59,200 Speaker 1: make sense, like everything that I was doing in my day, 139 00:06:59,240 --> 00:07:02,000 Speaker 1: everything I was it put into words, and it put 140 00:07:02,000 --> 00:07:04,760 Speaker 1: into some sort of science. And in Vadic philosophy and 141 00:07:04,800 --> 00:07:08,640 Speaker 1: in Aravada, it is said that this morning time is 142 00:07:08,680 --> 00:07:11,280 Speaker 1: the most cleansing, most pure time of the day. 143 00:07:11,320 --> 00:07:12,400 Speaker 2: It's called Brhmamurath. 144 00:07:12,560 --> 00:07:14,960 Speaker 1: And I actually learned about it when I decided to 145 00:07:15,160 --> 00:07:17,600 Speaker 1: go to the temple near me when I was living 146 00:07:17,640 --> 00:07:19,920 Speaker 1: in the UK, when I first started getting into my 147 00:07:19,960 --> 00:07:23,880 Speaker 1: spiritual practices. There is a beautiful prayer called Mangolaraiti that 148 00:07:23,960 --> 00:07:28,560 Speaker 1: happens in Vedic temples, and I decided that for thirty days, 149 00:07:28,600 --> 00:07:30,080 Speaker 1: I'm going to go and I'm going to do my 150 00:07:30,160 --> 00:07:32,080 Speaker 1: meditation there In this time period. 151 00:07:32,080 --> 00:07:33,800 Speaker 2: It was starting at four thirty in the morning. 152 00:07:34,360 --> 00:07:36,400 Speaker 1: Anyway, that turned into a year of me doing it 153 00:07:36,440 --> 00:07:39,560 Speaker 1: because I fell in love with meditating at that time 154 00:07:39,600 --> 00:07:42,120 Speaker 1: of day. I don't do it like that anymore, but 155 00:07:42,400 --> 00:07:45,800 Speaker 1: I learned about Brummamura then how purifying and how beautiful 156 00:07:45,840 --> 00:07:48,920 Speaker 1: that time of day is through that process, And that's 157 00:07:48,920 --> 00:07:51,280 Speaker 1: why monks wake up early in the morning to pray 158 00:07:51,320 --> 00:07:54,559 Speaker 1: at that time because it is the most calming time 159 00:07:54,640 --> 00:07:58,240 Speaker 1: of day. It's usually about nineteen minutes before sunrise, and 160 00:07:58,280 --> 00:08:00,880 Speaker 1: it says it's the most statific or mode of goodness 161 00:08:00,920 --> 00:08:04,720 Speaker 1: time of day, meaning your mind is naturally more peaceful, 162 00:08:04,960 --> 00:08:08,040 Speaker 1: more clear, more light and also creative. 163 00:08:07,640 --> 00:08:08,440 Speaker 2: During that time. 164 00:08:09,040 --> 00:08:11,160 Speaker 1: And it makes sense, right, there's less noise in the world, 165 00:08:11,320 --> 00:08:14,680 Speaker 1: your nervous system is calmer, you haven't had many things 166 00:08:14,720 --> 00:08:17,240 Speaker 1: that have come into your eyes or your ears or 167 00:08:17,280 --> 00:08:20,240 Speaker 1: through your senses. You've had no time for anyone to 168 00:08:20,280 --> 00:08:24,280 Speaker 1: annoy you, hopefully to irritate you, to basically break this 169 00:08:24,440 --> 00:08:27,480 Speaker 1: new fresh opportunity that you have to see life in 170 00:08:27,520 --> 00:08:30,720 Speaker 1: a different way. And so using this period, this time 171 00:08:30,760 --> 00:08:33,160 Speaker 1: of when you first wake up to set the tone 172 00:08:33,200 --> 00:08:34,160 Speaker 1: for the rest of your day. 173 00:08:34,600 --> 00:08:35,280 Speaker 2: What a blessing. 174 00:08:35,640 --> 00:08:37,600 Speaker 1: You get to be in control of that rather than 175 00:08:37,640 --> 00:08:39,640 Speaker 1: waking up in a rush and going straight into your 176 00:08:39,720 --> 00:08:41,960 Speaker 1: day where other people have time to affect it. So 177 00:08:42,000 --> 00:08:45,040 Speaker 1: there's less heaviness and overstimulation during this time, which is 178 00:08:45,080 --> 00:08:47,480 Speaker 1: why the yogis and the sages woke up during this 179 00:08:47,559 --> 00:08:51,760 Speaker 1: time to meditate. Because the atmosphere around us supports this 180 00:08:51,880 --> 00:08:55,320 Speaker 1: deeper focus and connection. You also get the cooling energy 181 00:08:55,320 --> 00:08:58,200 Speaker 1: and the calming energy from the moon that's still around 182 00:08:58,280 --> 00:09:01,280 Speaker 1: before the sun rises, and the sun brings this go 183 00:09:01,280 --> 00:09:04,199 Speaker 1: go go energy, and it fuels us to want to 184 00:09:04,200 --> 00:09:06,520 Speaker 1: get up and do things, and so in Irarada also 185 00:09:06,559 --> 00:09:10,439 Speaker 1: has this cycle, and it talks about the different energies 186 00:09:10,640 --> 00:09:13,920 Speaker 1: that govern different times of the day. So this period 187 00:09:13,920 --> 00:09:15,960 Speaker 1: that we're talking about is the vatter time. It's the 188 00:09:16,000 --> 00:09:19,160 Speaker 1: time where your body can wake up feel soothed, calm, 189 00:09:19,280 --> 00:09:21,840 Speaker 1: but still feel very creative, and it's meant to be 190 00:09:21,880 --> 00:09:24,200 Speaker 1: the best time for you to actually wake up. If 191 00:09:24,200 --> 00:09:26,680 Speaker 1: you wake up after sunrise, sometimes you can end up 192 00:09:26,679 --> 00:09:28,880 Speaker 1: feeling even grogier. Irada says that you're more likely to 193 00:09:28,920 --> 00:09:31,880 Speaker 1: wake up in a kafa time. Kaffa is like this heavy, 194 00:09:31,960 --> 00:09:34,760 Speaker 1: sluggish energy that is brought about when you wake up 195 00:09:34,880 --> 00:09:38,839 Speaker 1: during this time period. That's why waking up later often 196 00:09:38,960 --> 00:09:42,840 Speaker 1: leaves you grogia. Now, when I share this episode on Instagram, 197 00:09:42,840 --> 00:09:46,880 Speaker 1: I'll share the different times that are governed by these 198 00:09:46,880 --> 00:09:49,080 Speaker 1: different modes, and it will be really interesting for you 199 00:09:49,120 --> 00:09:51,000 Speaker 1: to see if you feel that way during the day 200 00:09:51,000 --> 00:09:52,800 Speaker 1: depending on when you wake up. And so if you 201 00:09:52,800 --> 00:09:55,360 Speaker 1: find that interesting, definitely go check out our Instagram page. 202 00:09:55,360 --> 00:09:56,240 Speaker 1: I'll definitely share. 203 00:09:56,080 --> 00:09:57,360 Speaker 2: It on that Now. 204 00:09:57,440 --> 00:09:59,960 Speaker 1: I think one of the biggest mindset shifts is realizing 205 00:10:00,080 --> 00:10:03,000 Speaker 1: that becoming a morning person is not about forcing yourself 206 00:10:03,040 --> 00:10:06,400 Speaker 1: to be productive before sunrise. It's really about alignment. It's 207 00:10:06,440 --> 00:10:08,439 Speaker 1: not about how much you can get done before sunrise. 208 00:10:08,840 --> 00:10:14,280 Speaker 1: It's about aligning back to nature externally and our true 209 00:10:14,360 --> 00:10:18,200 Speaker 1: nature internally. Actually, in our radio talks about how we 210 00:10:18,240 --> 00:10:21,120 Speaker 1: are in we end up being out of alignment. As 211 00:10:21,120 --> 00:10:24,040 Speaker 1: soon as our body is out of alignment with nature. 212 00:10:24,480 --> 00:10:27,480 Speaker 1: For example, you know when it's winter and the sun 213 00:10:27,679 --> 00:10:30,200 Speaker 1: rises late, well, actually our body probably needs a little 214 00:10:30,200 --> 00:10:33,000 Speaker 1: bit more sleep then, and so the sun rises a 215 00:10:33,040 --> 00:10:36,000 Speaker 1: little bit later and the sun goes down earlier, which 216 00:10:36,040 --> 00:10:38,480 Speaker 1: means we should be sleeping a little bit longer. Nature 217 00:10:38,520 --> 00:10:40,760 Speaker 1: is telling us this. The animals do this, the animals 218 00:10:40,760 --> 00:10:43,640 Speaker 1: going to hibernation during that time, whereas in summer the 219 00:10:43,679 --> 00:10:46,040 Speaker 1: sun rises early, we have a little bit more energy. 220 00:10:46,080 --> 00:10:48,559 Speaker 1: The sun is giving to us so much. So as 221 00:10:48,559 --> 00:10:50,719 Speaker 1: soon as we come out of alignment with nature is 222 00:10:50,800 --> 00:10:54,200 Speaker 1: usually when we feel not at our best. And so 223 00:10:54,720 --> 00:10:56,840 Speaker 1: every time you're confused about what your body should be doing, 224 00:10:56,920 --> 00:10:58,920 Speaker 1: look out in nature and it will probably tell you 225 00:10:59,000 --> 00:11:01,000 Speaker 1: that's what you should be doing. And you know, our 226 00:11:01,040 --> 00:11:04,720 Speaker 1: bodies already have these natural rhythms, our hormones, our energy, 227 00:11:05,120 --> 00:11:09,240 Speaker 1: your digestion. They rise and fall at predictable times. We 228 00:11:09,360 --> 00:11:12,040 Speaker 1: have a rhythm, We have a sleep rhythm, we have 229 00:11:12,120 --> 00:11:15,480 Speaker 1: a hormone rhythm, we have a menstrual cycle. Everything works 230 00:11:15,520 --> 00:11:17,800 Speaker 1: in rhythms and cycles in our body. And so when 231 00:11:17,840 --> 00:11:20,600 Speaker 1: you work with that rhythm, mornings stop feeling like a fight. 232 00:11:20,800 --> 00:11:23,319 Speaker 1: It's not about doing more, It's just about doing things 233 00:11:23,360 --> 00:11:25,880 Speaker 1: at the time. Your body is actually designed for them. 234 00:11:26,080 --> 00:11:29,400 Speaker 1: So our bodies thrive on routines and structure, and dysregulation 235 00:11:29,640 --> 00:11:32,600 Speaker 1: causes disease in the body or disease in the body. 236 00:11:32,920 --> 00:11:35,120 Speaker 1: And that's really what our REDA says. As soon as 237 00:11:35,160 --> 00:11:38,400 Speaker 1: we come out of alignment or we become irregular. It 238 00:11:38,440 --> 00:11:42,880 Speaker 1: causes disease and disease in the body. So having anchors 239 00:11:42,880 --> 00:11:45,760 Speaker 1: in the day that create regularity and routine is so important. 240 00:11:46,080 --> 00:11:48,440 Speaker 1: Your body and your mind need to know and need 241 00:11:48,480 --> 00:11:50,960 Speaker 1: to be trained to know what's coming when, so that 242 00:11:51,000 --> 00:11:53,560 Speaker 1: it's not an anxiety of the unknown all the time. 243 00:11:53,640 --> 00:11:56,520 Speaker 1: We are predictable people. We don't like things being a surprise. 244 00:11:56,880 --> 00:11:58,959 Speaker 1: It's such an interesting thing because when I start become 245 00:11:59,000 --> 00:12:01,040 Speaker 1: more discplined in my life, people saying, God, don't you 246 00:12:01,040 --> 00:12:04,800 Speaker 1: feel so restricted? Listen, people, that is the biggest myth 247 00:12:05,000 --> 00:12:09,520 Speaker 1: from my experience. Having discipline in my life has created 248 00:12:09,600 --> 00:12:12,319 Speaker 1: so much more freedom than I've ever had. Actually, I've 249 00:12:12,360 --> 00:12:16,920 Speaker 1: been reading this book called Discipline is Destiny by Ryan Holiday, 250 00:12:17,400 --> 00:12:21,160 Speaker 1: and he says, discipline is not deprivation. It actually brings 251 00:12:21,200 --> 00:12:24,120 Speaker 1: rewards and it's freedom because you are not being controlled 252 00:12:24,120 --> 00:12:26,960 Speaker 1: by your mind or your emotions or your senses. You 253 00:12:27,040 --> 00:12:29,800 Speaker 1: are in control of what you do, and true greatness 254 00:12:29,920 --> 00:12:33,040 Speaker 1: is being in control of yourself when everything else is 255 00:12:33,040 --> 00:12:36,800 Speaker 1: out of control. That's what building a morning rhythm can do. 256 00:12:37,040 --> 00:12:40,120 Speaker 1: It gives you calm ground to stand on. It allows 257 00:12:40,160 --> 00:12:43,679 Speaker 1: you to build up your patience, your tolerance, whatever it 258 00:12:43,720 --> 00:12:45,400 Speaker 1: is you are trying to build in the morning, whatever 259 00:12:45,400 --> 00:12:47,360 Speaker 1: it is you want for yourself. It gives you this 260 00:12:47,520 --> 00:12:49,800 Speaker 1: time to be able to do that, so that when 261 00:12:49,840 --> 00:12:51,840 Speaker 1: you go into this chaotic world, you have a little 262 00:12:51,840 --> 00:12:54,760 Speaker 1: bubble around you that you've created to protect yourself from it. 263 00:12:55,120 --> 00:12:57,280 Speaker 1: So let's talk about what's stopping you from having the 264 00:12:57,320 --> 00:12:59,360 Speaker 1: best morning of your life. If you have a regular 265 00:12:59,400 --> 00:13:03,040 Speaker 1: sleep wake cycle. We've spoken about this already, get it sorted. 266 00:13:03,280 --> 00:13:05,240 Speaker 1: If your body never knows what to expect, how is 267 00:13:05,240 --> 00:13:07,600 Speaker 1: it supposed to get into a routine that's not a cycle, 268 00:13:07,679 --> 00:13:07,920 Speaker 1: is it? 269 00:13:08,080 --> 00:13:08,240 Speaker 2: No? 270 00:13:08,640 --> 00:13:10,680 Speaker 1: So here at ten things you can do to become 271 00:13:11,000 --> 00:13:12,200 Speaker 1: the morning person. 272 00:13:12,000 --> 00:13:12,560 Speaker 2: You want to be. 273 00:13:13,480 --> 00:13:16,360 Speaker 1: Number One, Wake up every single day at the same time, 274 00:13:16,520 --> 00:13:19,360 Speaker 1: despite what time you sleep, even if you go to 275 00:13:19,400 --> 00:13:22,520 Speaker 1: bed later than usual. Try to wake up around the 276 00:13:22,559 --> 00:13:26,520 Speaker 1: same time every single morning. That's how you train your 277 00:13:26,520 --> 00:13:29,680 Speaker 1: body clock. If you are constantly irregular with the time 278 00:13:29,720 --> 00:13:31,400 Speaker 1: you sleep and the time you wake up, you will 279 00:13:31,440 --> 00:13:35,440 Speaker 1: never create a cycle, and so it will feel like punishment, 280 00:13:35,800 --> 00:13:38,720 Speaker 1: But hopefully it will also make you go to bed 281 00:13:39,160 --> 00:13:41,600 Speaker 1: earlier and at the same time. By knowing that no 282 00:13:41,640 --> 00:13:44,400 Speaker 1: matter what you are waking up at this time, regardless 283 00:13:44,400 --> 00:13:47,160 Speaker 1: of what time you sleep, and so your body starts 284 00:13:47,160 --> 00:13:49,240 Speaker 1: to create this clock and this cycle and learns when 285 00:13:49,280 --> 00:13:51,840 Speaker 1: to release the right hormones to help you sleep, to 286 00:13:51,880 --> 00:13:54,880 Speaker 1: help you wake up and give you energy. Honestly, the 287 00:13:54,960 --> 00:13:57,640 Speaker 1: most successful people in the world keep their wake up 288 00:13:57,679 --> 00:14:01,480 Speaker 1: time within a thirty minute window, even on weekends. And 289 00:14:01,520 --> 00:14:04,079 Speaker 1: to be honest, having done this for a really long time, 290 00:14:04,440 --> 00:14:07,000 Speaker 1: I do not even need an alarm clock ninety percent 291 00:14:07,040 --> 00:14:09,280 Speaker 1: of the year. Like my body will wake me up 292 00:14:09,320 --> 00:14:12,040 Speaker 1: by five point thirty every single day, whether i want 293 00:14:12,040 --> 00:14:15,360 Speaker 1: it to or not. Obviously, when I'm traveling that can change. 294 00:14:15,520 --> 00:14:18,440 Speaker 1: When I'm on my period, maybe give or take half 295 00:14:18,440 --> 00:14:21,400 Speaker 1: an hour if I'm not feeling well, But generally I 296 00:14:21,400 --> 00:14:23,720 Speaker 1: can actually count on my body clock to wake me up. 297 00:14:23,760 --> 00:14:25,800 Speaker 1: I don't even need an alarm to wake me up 298 00:14:25,840 --> 00:14:29,880 Speaker 1: because of how rhythmic my body has now become. Think 299 00:14:29,880 --> 00:14:32,000 Speaker 1: of it like training a puppy. The more consistent you are, 300 00:14:32,160 --> 00:14:35,040 Speaker 1: the quicker it will learn. And look, that might mean 301 00:14:35,080 --> 00:14:39,040 Speaker 1: you have to make sleep your number one priority, which 302 00:14:39,080 --> 00:14:41,600 Speaker 1: means you might have to leave places early or not 303 00:14:41,640 --> 00:14:45,640 Speaker 1: watch that extra episode of I Don't Know Love Island. Look, 304 00:14:45,680 --> 00:14:49,680 Speaker 1: discipline definitely takes sacrifice, but it's positive sacrifice. It doesn't 305 00:14:49,720 --> 00:14:51,520 Speaker 1: have to be seen in a negative way. That's really 306 00:14:51,600 --> 00:14:53,840 Speaker 1: based on your own mindset. If you want to become 307 00:14:53,880 --> 00:14:56,440 Speaker 1: a morning person and this is what it takes, then 308 00:14:56,440 --> 00:14:59,520 Speaker 1: maybe sleep has to become your priority, and your late 309 00:14:59,640 --> 00:15:02,240 Speaker 1: nights and going to parties, going to events and watching 310 00:15:02,280 --> 00:15:04,960 Speaker 1: stuff may have to take a knock. But I think 311 00:15:05,040 --> 00:15:07,640 Speaker 1: if you try to do this for three months even, 312 00:15:08,440 --> 00:15:10,640 Speaker 1: you'll notice you won't even want to be staying up 313 00:15:10,640 --> 00:15:13,520 Speaker 1: that late because your body will be so regular that 314 00:15:13,960 --> 00:15:16,200 Speaker 1: it desires to be in bed by that time. 315 00:15:16,680 --> 00:15:17,200 Speaker 2: Next up. 316 00:15:17,440 --> 00:15:22,080 Speaker 1: No snooze button, Yeah, no second alarms, no third alarms, 317 00:15:22,200 --> 00:15:25,480 Speaker 1: no fourth alarms, no snoozing. Every time you snooze, you 318 00:15:25,520 --> 00:15:28,680 Speaker 1: get back into this fragmented sleep cycle, which leaves you 319 00:15:28,720 --> 00:15:30,880 Speaker 1: groggier than if you just got up the first time. 320 00:15:31,280 --> 00:15:34,080 Speaker 1: I'm so sure you've had this sleep where you're not saying, Okay, 321 00:15:34,080 --> 00:15:36,360 Speaker 1: I'm just going to sleep a little bit longer, And 322 00:15:36,400 --> 00:15:38,080 Speaker 1: then you sleep a little bit longer and you wake 323 00:15:38,200 --> 00:15:42,280 Speaker 1: up and you feel like absolute shit because your body's 324 00:15:42,320 --> 00:15:45,440 Speaker 1: gone back into this awful sleep that you get into 325 00:15:45,440 --> 00:15:47,120 Speaker 1: a deep sleep and then you have to wake up 326 00:15:47,160 --> 00:15:49,680 Speaker 1: with your alarm, whereas if your body's already woken up, 327 00:15:49,800 --> 00:15:51,480 Speaker 1: it's better to just jump out of bed and get 328 00:15:51,520 --> 00:15:54,240 Speaker 1: your day going. That little bit extra sleep is actually 329 00:15:54,280 --> 00:15:55,760 Speaker 1: not going to make you feel how you think it will, 330 00:15:55,760 --> 00:15:57,720 Speaker 1: and that's what you need to remind yourself. Unless you're 331 00:15:57,760 --> 00:16:01,280 Speaker 1: getting a good two three hours more to fifteen minutes, twenty. 332 00:16:01,160 --> 00:16:02,760 Speaker 2: Minutes is not going to make a difference. 333 00:16:03,040 --> 00:16:06,920 Speaker 1: Now, if you're someone who really struggles to get yourself 334 00:16:06,920 --> 00:16:08,920 Speaker 1: out of bed, you might want to keep your alarm 335 00:16:09,000 --> 00:16:11,280 Speaker 1: or your phone across the room. It will force you 336 00:16:11,600 --> 00:16:14,120 Speaker 1: to physically move to turn it off, and it will 337 00:16:14,160 --> 00:16:17,600 Speaker 1: avoid you having new pressing snooze and maybe finding yourself 338 00:16:17,640 --> 00:16:18,280 Speaker 1: back into bed. 339 00:16:18,400 --> 00:16:19,920 Speaker 2: It will force you to get up. 340 00:16:20,960 --> 00:16:23,000 Speaker 1: Even if you're going to crawl out of bed, at 341 00:16:23,120 --> 00:16:24,600 Speaker 1: least you'll be out of it and then you can 342 00:16:24,640 --> 00:16:26,640 Speaker 1: crawl yourself to the bathroom, brush your teeth, and get 343 00:16:26,720 --> 00:16:31,040 Speaker 1: ready for the day. Now, this one may sound really crazy, 344 00:16:31,120 --> 00:16:32,680 Speaker 1: but I'm telling you I've done it. I did it 345 00:16:32,680 --> 00:16:36,680 Speaker 1: for years, and what a difference it made. I actually 346 00:16:36,680 --> 00:16:40,280 Speaker 1: slept without curtains, I kept all my blinds up, and 347 00:16:40,320 --> 00:16:43,040 Speaker 1: I really loved falling asleep under the moon, seeing the 348 00:16:43,120 --> 00:16:46,440 Speaker 1: dark sky and then waking up to the sun rising 349 00:16:46,480 --> 00:16:49,280 Speaker 1: and it was such a so beautiful. Or you keep 350 00:16:49,320 --> 00:16:51,840 Speaker 1: a little gap in if you don't want the full thing, 351 00:16:51,960 --> 00:16:54,840 Speaker 1: keep a little gap to let sunlight in so that 352 00:16:54,920 --> 00:16:57,720 Speaker 1: it can be less of a shock in the morning, 353 00:16:57,960 --> 00:16:59,800 Speaker 1: but sat that you can see the sun coming in. 354 00:17:00,000 --> 00:17:01,600 Speaker 2: Through through your windows. 355 00:17:02,120 --> 00:17:05,359 Speaker 1: Or lastly, just open your curtains straight away, expose yourself 356 00:17:05,359 --> 00:17:08,480 Speaker 1: to natural light as quickly as possible when you wake up. 357 00:17:08,720 --> 00:17:11,359 Speaker 1: Light is actually one of the most powerful signals for 358 00:17:11,400 --> 00:17:14,439 Speaker 1: your body. And when light hits your eyes in the morning, 359 00:17:14,640 --> 00:17:18,560 Speaker 1: that's natural sunlight, not artificial lights in your room. It 360 00:17:18,640 --> 00:17:21,680 Speaker 1: tells your brain to stop making melotonin that is your 361 00:17:21,680 --> 00:17:25,719 Speaker 1: sleep hormone, and to start producing quartisole, which I mentioned earlier, 362 00:17:25,760 --> 00:17:29,280 Speaker 1: which helps you to feel awake and refreshed. 363 00:17:28,920 --> 00:17:29,439 Speaker 2: In the morning. 364 00:17:30,160 --> 00:17:32,720 Speaker 1: And so if you sleep with your curtains open, the 365 00:17:32,760 --> 00:17:35,080 Speaker 1: sunrise can actually wake you up. Actually becomes a really 366 00:17:35,119 --> 00:17:38,360 Speaker 1: beautiful process. Or if that's not possible, open the curtains 367 00:17:38,359 --> 00:17:41,160 Speaker 1: straight away, which is the next best thing. It's honestly 368 00:17:41,200 --> 00:17:44,080 Speaker 1: like flipping your body's internal switch to on as soon 369 00:17:44,080 --> 00:17:45,560 Speaker 1: as you wake up. When I was going through a 370 00:17:45,560 --> 00:17:47,720 Speaker 1: period of struggling to wake up as early as I 371 00:17:47,760 --> 00:17:50,920 Speaker 1: wanted to, instead of using a sound alarm, which are 372 00:17:51,000 --> 00:17:52,080 Speaker 1: which would really annoy me. 373 00:17:52,359 --> 00:17:53,640 Speaker 2: I don't know how people wake up. 374 00:17:53,600 --> 00:17:57,600 Speaker 1: To do do do do? I? The thought of it 375 00:17:57,680 --> 00:18:00,359 Speaker 1: would ruin my whole entire day. I cannot do it, 376 00:18:01,320 --> 00:18:04,359 Speaker 1: and so I actually, instead of using a sound alarm, 377 00:18:05,280 --> 00:18:07,720 Speaker 1: I end up using this thing called hatch, which I 378 00:18:07,880 --> 00:18:11,040 Speaker 1: put next next to me, and it's in the shape 379 00:18:11,040 --> 00:18:13,680 Speaker 1: of like a little moon, and it gives you like 380 00:18:13,720 --> 00:18:15,199 Speaker 1: a thirty minute perod. You tell it when you want 381 00:18:15,200 --> 00:18:17,400 Speaker 1: to wake up, and you can decide whether you want 382 00:18:17,440 --> 00:18:19,880 Speaker 1: it to start gradually waking you up thirty minutes before, 383 00:18:19,880 --> 00:18:23,399 Speaker 1: fifteen minutes before whatever it is, but slowly. It's like 384 00:18:23,440 --> 00:18:25,560 Speaker 1: the sunrise, and it plays really gentle music if you're 385 00:18:25,560 --> 00:18:28,800 Speaker 1: on music. But I use just the sunlight part of 386 00:18:28,800 --> 00:18:33,199 Speaker 1: it as the alarm, and it gradually shines like sun 387 00:18:33,320 --> 00:18:37,600 Speaker 1: to help wake you up. And it was great. It 388 00:18:37,720 --> 00:18:40,480 Speaker 1: really subtly woke me up, rather than it being a 389 00:18:40,520 --> 00:18:43,639 Speaker 1: sudden sound that startles you out of your sleep. No 390 00:18:43,680 --> 00:18:46,880 Speaker 1: one wants that an alarm feeling like you're being shouted at. 391 00:18:47,119 --> 00:18:49,199 Speaker 1: Who wants to be a morning person if that's how 392 00:18:49,240 --> 00:18:50,520 Speaker 1: they're welcomed into it. 393 00:18:50,720 --> 00:18:52,680 Speaker 2: No one so gently wake. 394 00:18:52,520 --> 00:18:55,160 Speaker 1: Yourself up with a lovely sound or some light that's 395 00:18:55,160 --> 00:18:57,560 Speaker 1: coming in through your window, or if you get this 396 00:18:57,880 --> 00:19:01,240 Speaker 1: light alarm, but definitely do not have aggressive alarm. You're 397 00:19:01,240 --> 00:19:02,520 Speaker 1: not gonna want to wake up. If you have an 398 00:19:02,520 --> 00:19:04,959 Speaker 1: aggressive alarm, next up, jump out of bed as soon 399 00:19:05,040 --> 00:19:07,720 Speaker 1: as you wake up. No lazing about, no laying. It 400 00:19:07,800 --> 00:19:09,520 Speaker 1: just keeps your mind in a sleepy, lazy state and 401 00:19:09,560 --> 00:19:12,959 Speaker 1: you're more likely to nod off. And this one I 402 00:19:13,000 --> 00:19:15,320 Speaker 1: did not realize how many people still nap during the day. 403 00:19:15,640 --> 00:19:19,040 Speaker 1: What No no naps. If you're truly exhausted, you can 404 00:19:19,040 --> 00:19:21,320 Speaker 1: do a ten to fifteen minute power nap, it's fine, But. 405 00:19:21,359 --> 00:19:23,680 Speaker 2: Generally your body should not need to nap during the day. 406 00:19:23,760 --> 00:19:26,240 Speaker 1: If you're a grown adult and you don't have anything 407 00:19:26,560 --> 00:19:29,360 Speaker 1: medically wrong with you, it is abnormal to need to 408 00:19:29,480 --> 00:19:32,160 Speaker 1: nap during the day. So if that is an issue 409 00:19:32,160 --> 00:19:35,760 Speaker 1: for you regularly, then I highly recommend getting that checked out. 410 00:19:35,920 --> 00:19:38,600 Speaker 1: But generally avoid napping. And if you know you're going 411 00:19:38,640 --> 00:19:41,280 Speaker 1: to nap in a specific place, like you know, sitting 412 00:19:41,280 --> 00:19:44,200 Speaker 1: on the sofa in front of the TV, then don't 413 00:19:44,200 --> 00:19:46,280 Speaker 1: put yourself there during the day. You do not want 414 00:19:46,320 --> 00:19:49,000 Speaker 1: to steal time from your night's sleep. Protect your night 415 00:19:49,040 --> 00:19:51,520 Speaker 1: time sleep like it is sacred. And so usually if 416 00:19:51,560 --> 00:19:53,479 Speaker 1: I even feel a little bit tired during the day, 417 00:19:53,520 --> 00:19:55,280 Speaker 1: I just jump on the treadmill and I walk and 418 00:19:55,320 --> 00:19:57,000 Speaker 1: it gives me energy. It gives me the focus that 419 00:19:57,040 --> 00:19:59,520 Speaker 1: I need again, rather than taking a nap. Try to 420 00:19:59,560 --> 00:20:03,159 Speaker 1: get out within thirty minutes of waking up, regardless of 421 00:20:03,160 --> 00:20:07,280 Speaker 1: whether it's sunny, raining, whatever. Just connect back to nature. 422 00:20:07,400 --> 00:20:09,520 Speaker 1: Get outside even if it's cloudy. It's one of the 423 00:20:09,520 --> 00:20:11,879 Speaker 1: best things you can do for your circadian rhythm is 424 00:20:11,920 --> 00:20:15,280 Speaker 1: to let whatever natural light is there into your body, 425 00:20:15,359 --> 00:20:19,399 Speaker 1: into your skin, into your bloodstream. Natural light, even on 426 00:20:19,400 --> 00:20:22,000 Speaker 1: gloomy days, is one hundred times stronger than indoor light, 427 00:20:22,080 --> 00:20:24,640 Speaker 1: and it helps to reset your body clock, boost your mood, 428 00:20:24,840 --> 00:20:28,000 Speaker 1: and helps you to sleep better that night. So get outside, 429 00:20:28,160 --> 00:20:30,080 Speaker 1: even if it's for ten minutes while you're sipping on 430 00:20:30,119 --> 00:20:33,359 Speaker 1: your morning tea, get outside and feel the sunshine on you. 431 00:20:33,640 --> 00:20:35,240 Speaker 1: The secret you're waking up well is actually how you 432 00:20:35,240 --> 00:20:37,640 Speaker 1: fall asleep, So make sure you've got a good sleep environment. 433 00:20:38,280 --> 00:20:39,960 Speaker 1: Figure out what that looks like for you. What is 434 00:20:40,000 --> 00:20:42,240 Speaker 1: your wind down routine that tells your body that it's 435 00:20:42,280 --> 00:20:45,159 Speaker 1: time to shift gears. Whether it's dimming the lights, drinking 436 00:20:45,160 --> 00:20:48,600 Speaker 1: and calming tea, journaling, or even rubbing oil on your feet. 437 00:20:48,600 --> 00:20:51,320 Speaker 1: That's one of my favorite ones. It just helps to 438 00:20:51,400 --> 00:20:54,000 Speaker 1: soothe your body. It helps to soothe your whole nervous 439 00:20:54,000 --> 00:20:56,040 Speaker 1: system just by rubbing a lit up of oil on 440 00:20:56,080 --> 00:20:59,440 Speaker 1: the base of your feet. And your sleep environment matters too, 441 00:20:59,840 --> 00:21:00,960 Speaker 1: it call is it dark? 442 00:21:01,080 --> 00:21:01,560 Speaker 2: Is it quiet? 443 00:21:01,640 --> 00:21:05,240 Speaker 1: I love sleeping in cooler of temperatures, so I always 444 00:21:05,240 --> 00:21:07,679 Speaker 1: have my windows open or put my AC down to 445 00:21:07,680 --> 00:21:12,399 Speaker 1: below seventy. But really important what your sleep hygiene is 446 00:21:13,480 --> 00:21:15,920 Speaker 1: and your wind down routine. A big part of that 447 00:21:16,119 --> 00:21:18,560 Speaker 1: is that spaces carry energy, so don't bring work or 448 00:21:18,600 --> 00:21:22,240 Speaker 1: stimulating screens into that space, especially if you are struggling 449 00:21:22,280 --> 00:21:24,679 Speaker 1: to sleep. You need to make sure that you separate 450 00:21:24,720 --> 00:21:28,240 Speaker 1: your spaces as much as possible. And this next one 451 00:21:29,000 --> 00:21:32,120 Speaker 1: I think is the most important. It's optimism and excitement 452 00:21:32,160 --> 00:21:34,080 Speaker 1: for life. For why you're waking up in the morning. 453 00:21:34,440 --> 00:21:36,280 Speaker 1: I think that's so important, Like what is it that 454 00:21:36,280 --> 00:21:39,359 Speaker 1: you're looking forward to? What is it that you're excited about? 455 00:21:39,680 --> 00:21:41,879 Speaker 1: Being grateful for life, just waking up saying thank you 456 00:21:41,960 --> 00:21:44,239 Speaker 1: so much that I'm alive. I'm going to use this 457 00:21:44,400 --> 00:21:46,520 Speaker 1: day the best I possibly can. I'm going to do 458 00:21:46,720 --> 00:21:49,880 Speaker 1: all the best things today to show that I'm grateful 459 00:21:49,880 --> 00:21:51,919 Speaker 1: for this life that I have. I think that's so 460 00:21:52,080 --> 00:21:54,600 Speaker 1: important to like go to sleep. I have a prayer 461 00:21:54,640 --> 00:21:56,440 Speaker 1: that I say I go to sleep and I'm like, oh, 462 00:21:56,480 --> 00:21:58,720 Speaker 1: please let me wake up in the morning to do 463 00:21:58,840 --> 00:22:02,320 Speaker 1: my meditation or to do all the things that I 464 00:22:02,400 --> 00:22:05,800 Speaker 1: want to do to help serve the world in whichever 465 00:22:05,800 --> 00:22:07,840 Speaker 1: way I want to whatever it is. Say prayer at 466 00:22:07,920 --> 00:22:10,199 Speaker 1: night to set your intention for the morning, and then 467 00:22:10,240 --> 00:22:12,400 Speaker 1: in the morning when you wake up, think about all 468 00:22:12,440 --> 00:22:14,440 Speaker 1: the things that you are so grateful for that gives 469 00:22:14,480 --> 00:22:17,919 Speaker 1: you this optimism and excitement for life, Because what are 470 00:22:17,960 --> 00:22:20,200 Speaker 1: you waking up for? That's what you need to figure out. 471 00:22:20,200 --> 00:22:21,720 Speaker 1: What am I waking up for? It could be a 472 00:22:21,720 --> 00:22:23,760 Speaker 1: small thing, it can be a big thing. It can 473 00:22:23,800 --> 00:22:25,960 Speaker 1: be the delicious cup of coffee that you got waiting 474 00:22:25,960 --> 00:22:28,680 Speaker 1: for you, or it can be a bigger purpose like God, 475 00:22:28,680 --> 00:22:30,960 Speaker 1: I'm just so grateful for this body. I'm going to 476 00:22:31,119 --> 00:22:34,119 Speaker 1: use it to my best ability to serve whoever I 477 00:22:34,160 --> 00:22:36,480 Speaker 1: can and for it to be an instrument of God. 478 00:22:36,760 --> 00:22:38,840 Speaker 1: And that can be such a beautiful way to start 479 00:22:38,840 --> 00:22:41,520 Speaker 1: your morning. And look, that can also be fleeting, right, 480 00:22:41,640 --> 00:22:44,120 Speaker 1: Sometimes you don't have optimism. Sometimes we don't feel excited. 481 00:22:44,240 --> 00:22:46,400 Speaker 1: Sometimes we wake up and we feel a little bit crappy, 482 00:22:46,680 --> 00:22:51,000 Speaker 1: which is why the deeper layer to that is discipline, 483 00:22:51,400 --> 00:22:53,680 Speaker 1: which is what we're trying to create. But you also 484 00:22:53,760 --> 00:22:56,320 Speaker 1: need a motive to bring joy into the discipline, otherwise 485 00:22:56,320 --> 00:22:59,520 Speaker 1: you're doing it mechanically without heart and this true desire 486 00:22:59,560 --> 00:23:02,760 Speaker 1: to actually you do it. You need your reason to 487 00:23:02,840 --> 00:23:05,560 Speaker 1: want to get up. Optimism and excitement for life makes 488 00:23:05,600 --> 00:23:08,880 Speaker 1: your morning so much easier. But because they can be fleeting, 489 00:23:08,920 --> 00:23:12,280 Speaker 1: that's why these practices that we're building help to remind 490 00:23:12,520 --> 00:23:15,840 Speaker 1: your body and mind why waking up matters, and so 491 00:23:16,040 --> 00:23:20,360 Speaker 1: doing that prayer before that night before it primes your 492 00:23:20,640 --> 00:23:24,520 Speaker 1: mind to remember and prepares your mind and your body 493 00:23:25,000 --> 00:23:28,000 Speaker 1: that it is a good thing that I want to 494 00:23:28,200 --> 00:23:30,240 Speaker 1: wake up in the morning, and I do want this 495 00:23:30,320 --> 00:23:32,960 Speaker 1: for myself, and my morning is a gift that I'm 496 00:23:33,000 --> 00:23:37,119 Speaker 1: being given my grandma. Actually, when I went back to 497 00:23:37,160 --> 00:23:39,960 Speaker 1: spend these last the last three months of her life 498 00:23:39,960 --> 00:23:43,000 Speaker 1: with her, I have spent evenings, I've spent nights with 499 00:23:43,040 --> 00:23:45,280 Speaker 1: her before, but I was sleeping with her every single night, 500 00:23:45,960 --> 00:23:49,880 Speaker 1: and the most beautiful thing was at night she would 501 00:23:49,920 --> 00:23:53,000 Speaker 1: pray and say rather sham, which is the way that 502 00:23:53,040 --> 00:23:57,520 Speaker 1: she calls God. She says rather sham in Gauzuati, Please 503 00:23:57,560 --> 00:23:59,520 Speaker 1: wake me up in the morning. Make sure I wake 504 00:23:59,600 --> 00:24:01,200 Speaker 1: up in the morn for my prayers. That's what she 505 00:24:01,240 --> 00:24:04,520 Speaker 1: would say every single night. God, please wake me up 506 00:24:04,560 --> 00:24:06,080 Speaker 1: for my prayers in the morning. That's what she was 507 00:24:06,119 --> 00:24:08,280 Speaker 1: living for. She wanted to wake up, and she wanted 508 00:24:08,320 --> 00:24:11,360 Speaker 1: to pray, and in the morning she would say, thank 509 00:24:11,359 --> 00:24:13,159 Speaker 1: you so much God for waking me up. And I 510 00:24:13,240 --> 00:24:16,480 Speaker 1: learned so much just from those two things. Too simple sentences, 511 00:24:17,000 --> 00:24:20,359 Speaker 1: but just filled with gratitude and desperation to have the 512 00:24:20,400 --> 00:24:23,840 Speaker 1: morning that she wants in prayer. So, yeah, discipline will 513 00:24:23,880 --> 00:24:26,080 Speaker 1: get you out of your bed, but purpose and this 514 00:24:26,200 --> 00:24:28,080 Speaker 1: optimism for life is what's going to keep you out 515 00:24:28,119 --> 00:24:32,040 Speaker 1: of bed. So ask yourself and try and really think deep, 516 00:24:32,119 --> 00:24:35,040 Speaker 1: what is my true wife this morning? Without it, it 517 00:24:35,080 --> 00:24:37,360 Speaker 1: will be too easy to drift back into your old habits, 518 00:24:37,400 --> 00:24:39,840 Speaker 1: and so having this is really important. Another thing that 519 00:24:39,880 --> 00:24:42,840 Speaker 1: can really help is having a consistent anchor habit, one 520 00:24:42,880 --> 00:24:45,199 Speaker 1: thing that you do every single morning, No matter what, 521 00:24:45,400 --> 00:24:47,640 Speaker 1: and so you kind of schedule that in your mind. Right, 522 00:24:47,680 --> 00:24:50,240 Speaker 1: It's like, you know that I have to wake up 523 00:24:50,280 --> 00:24:55,639 Speaker 1: for this thing, whether it's cooking your breakfast or your 524 00:24:55,720 --> 00:24:58,160 Speaker 1: lunch and prepping for it, whether it's journaling, whether it's 525 00:24:58,200 --> 00:25:00,639 Speaker 1: breath work, whether it's writing your to do list. It's 526 00:25:00,680 --> 00:25:02,800 Speaker 1: not about what the habit is. It's about the stability 527 00:25:02,800 --> 00:25:06,119 Speaker 1: that it creates. And so having this anchor makes your 528 00:25:06,119 --> 00:25:08,040 Speaker 1: morning a little bit more predictable and safe, even if 529 00:25:08,080 --> 00:25:08,960 Speaker 1: it's just this one thing. 530 00:25:09,160 --> 00:25:10,080 Speaker 2: And then preparation. 531 00:25:10,400 --> 00:25:12,720 Speaker 1: One of the most underrated secrets to becoming a morning 532 00:25:12,760 --> 00:25:16,400 Speaker 1: person is preparation. And I don't just mean laying out 533 00:25:16,400 --> 00:25:19,639 Speaker 1: your clothes or setting your alarm. I mean preparing your mind, 534 00:25:19,800 --> 00:25:23,119 Speaker 1: your body, and your environment. To think of preparation as 535 00:25:23,160 --> 00:25:25,879 Speaker 1: giving yourself a head start. When you wake up with 536 00:25:26,080 --> 00:25:29,679 Speaker 1: momentum already in your favor, mornings feel less like a 537 00:25:29,680 --> 00:25:32,280 Speaker 1: mountain that you have to climb. It's basically like a 538 00:25:32,320 --> 00:25:35,919 Speaker 1: future self handoff. Every time you prepare the night before, 539 00:25:36,040 --> 00:25:38,880 Speaker 1: whether that's setting out your workout clothes, soaking your o's, 540 00:25:38,920 --> 00:25:41,680 Speaker 1: filling up your water bottle, you're kind of leaving your 541 00:25:41,680 --> 00:25:42,639 Speaker 1: future self a gift. 542 00:25:42,640 --> 00:25:43,639 Speaker 2: That's how you should see it. 543 00:25:43,640 --> 00:25:46,520 Speaker 1: It's like it reduces the chances of you not getting 544 00:25:46,560 --> 00:25:49,040 Speaker 1: up because your mind knows that you've already done prep 545 00:25:49,080 --> 00:25:49,480 Speaker 1: work for it. 546 00:25:49,600 --> 00:25:51,400 Speaker 2: So then why would you not end up. 547 00:25:51,320 --> 00:25:53,800 Speaker 1: Waking up If I've already done all the preparation that's 548 00:25:53,840 --> 00:25:57,000 Speaker 1: required for you to have a great morning. It's a 549 00:25:57,040 --> 00:25:59,720 Speaker 1: way of saying, I've got you covered, and I'm investing 550 00:25:59,760 --> 00:26:01,879 Speaker 1: in you, you now, future self. I know you're going 551 00:26:01,960 --> 00:26:03,399 Speaker 1: to be able to wake up in the morning, and 552 00:26:03,440 --> 00:26:05,480 Speaker 1: I'm telling you right now, I believe in you by 553 00:26:05,520 --> 00:26:07,640 Speaker 1: doing this prep work. And another thing that can really 554 00:26:07,680 --> 00:26:10,280 Speaker 1: help is reducing your decision fatigue. Mornings can often feel hard, 555 00:26:10,320 --> 00:26:12,520 Speaker 1: not because we're lazy, but because we wake up to 556 00:26:12,640 --> 00:26:15,960 Speaker 1: fifty tiny decisions before we've even brushed our teeth, what 557 00:26:16,720 --> 00:26:19,840 Speaker 1: to eat, what to do first. So preparation really removes 558 00:26:19,880 --> 00:26:21,840 Speaker 1: those decisions, so you don't have to think about all 559 00:26:21,880 --> 00:26:24,800 Speaker 1: the little things, but you can think about the intention 560 00:26:24,920 --> 00:26:27,080 Speaker 1: and the mood with which that you want to have 561 00:26:27,119 --> 00:26:30,679 Speaker 1: the morning, and so get rid of the micro decisions 562 00:26:31,160 --> 00:26:34,800 Speaker 1: by preparing beforehand. When you're preparing, that way, you're not 563 00:26:34,920 --> 00:26:38,040 Speaker 1: leaving your mornings to chance. You're removing any friction possible, 564 00:26:38,359 --> 00:26:40,840 Speaker 1: and you're setting your future self up to rise with 565 00:26:40,920 --> 00:26:44,840 Speaker 1: ease instead of resistance. So the good thing about all 566 00:26:44,840 --> 00:26:47,520 Speaker 1: of this is that you now know there is a formula. 567 00:26:48,160 --> 00:26:50,320 Speaker 1: And if you've not been a morning person for your 568 00:26:50,359 --> 00:26:52,679 Speaker 1: whole life, please do not expect this to work in 569 00:26:52,720 --> 00:26:55,680 Speaker 1: a couple of days or even a month. Sometimes regulating 570 00:26:55,680 --> 00:26:58,320 Speaker 1: your body takes patience and a whole lot of dedication. 571 00:26:58,960 --> 00:27:01,679 Speaker 1: So yeah, it might be as easy as you'd hoped, 572 00:27:02,000 --> 00:27:05,600 Speaker 1: but please know that getting into a sleep schedule and 573 00:27:05,640 --> 00:27:09,000 Speaker 1: becoming a morning person is so worth anything that you 574 00:27:09,160 --> 00:27:12,000 Speaker 1: have to sacrifice or go through. It is a deep 575 00:27:12,480 --> 00:27:15,760 Speaker 1: investment into your health and you will not regret it. 576 00:27:16,040 --> 00:27:18,000 Speaker 1: I actually have a friend who really struggles with sleep 577 00:27:18,160 --> 00:27:20,520 Speaker 1: but keeps giving up or giving into late nights out 578 00:27:20,520 --> 00:27:23,320 Speaker 1: on the weekend. And of course, if you've been unregulated 579 00:27:23,359 --> 00:27:25,760 Speaker 1: your whole life, you really have to be prepared to 580 00:27:25,800 --> 00:27:28,280 Speaker 1: be dedicated and commit to what it takes to get there. 581 00:27:28,880 --> 00:27:31,600 Speaker 1: You most definitely can do it. It's just whether you are 582 00:27:31,680 --> 00:27:34,000 Speaker 1: all in or not, and you're going to get out 583 00:27:34,119 --> 00:27:35,760 Speaker 1: what you get into it. So the more you put 584 00:27:35,800 --> 00:27:38,320 Speaker 1: into this, the more you will get out and the 585 00:27:38,359 --> 00:27:41,120 Speaker 1: faster it will happen for you. So I really look 586 00:27:41,160 --> 00:27:44,480 Speaker 1: forward to you all becoming morning people. We should start 587 00:27:44,480 --> 00:27:47,479 Speaker 1: a morning people movement. Let's do that morning people movement. 588 00:27:48,080 --> 00:27:51,840 Speaker 1: I think I'm going to start that. Let's really I 589 00:27:51,880 --> 00:27:55,560 Speaker 1: really hope that it's wonderful for you, and I'm sure 590 00:27:55,600 --> 00:27:57,719 Speaker 1: the process to getting there might not be. But when 591 00:27:57,760 --> 00:28:00,679 Speaker 1: you start getting the glimpses of feeling excited and happy 592 00:28:00,760 --> 00:28:03,760 Speaker 1: about your mornings, I guarantee you all the effort that 593 00:28:03,840 --> 00:28:06,080 Speaker 1: you put in will be forgotten and it will feel 594 00:28:06,119 --> 00:28:07,280 Speaker 1: absolutely fabulous. 595 00:28:08,119 --> 00:28:09,200 Speaker 2: Sending your so much love. 596 00:28:09,240 --> 00:28:11,320 Speaker 1: I hope you have a wonderful week filled with lots 597 00:28:11,320 --> 00:28:12,800 Speaker 1: of early mornings and. 598 00:28:13,600 --> 00:28:15,680 Speaker 2: Yeah, DM me message me. 599 00:28:15,720 --> 00:28:18,320 Speaker 1: I'd love to hear your experiences if you've tried this before, 600 00:28:18,320 --> 00:28:20,800 Speaker 1: if it's failed, if you try this and it works, 601 00:28:20,800 --> 00:28:23,600 Speaker 1: always nice to hear from you all. Take care and 602 00:28:23,680 --> 00:28:24,880 Speaker 1: have a wonderful, wonderful week.