30 days of waking up at 5 AM

Good morning guys hope you're well today we're going to do a summary of what it's been like for me waking up at 5 00 a.m in the morning over the past 30 days i want to go over like the positives and the negatives and do i recommend following this protocol for other people but yeah to start off with i've been getting up in fact there is a slight lie i've been getting up at 4 30 to 4 45 a.m um so before 5 a.m and i actually keep bringing down the time earlier and earlier i've been going to sleep about 9 00 p.m and it's

Been over 30 days i've been doing this so it's currently 606 a.m at the moment i've already done yoga routine i've done like a mindset practice as well as sorting out my daily tracking and it's 6 a.m and i'm already recording um a youtube video so i'll just break down the actual protocol this is taken from like the 5 AM Club by robin sharma i actually made a book review on this about a month ago but i haven't released that video yet so this is coming out in a bit of a strange order anyway i'll just go over the protocol but it's just worth noting

Like i have actually adjusted the protocol that i'm doing slightly to more align with my needs and requirements and what works best for me obviously so the idea is you wake up at 5am straight away you jump into a 20-minute workout and you want to start sweating after that 20-minute workout you follow like some type of mindset planning process so what i do is i meditate for 10 minutes i've actually got into meditation and yoga at the moment actually i'm enjoying both of them quite a lot i'll do a 10 minute meditation the app that i use is called brain fm and they have like

Binaural beats as well for productivity so i think it's about five or six dollars per month but i use this both for meditation and also when i am working i have the app on on here and i will use some of their like focus music and i i really love this application actually it's really good tool for six dollars i get a lot of use out of it it's called brain fm see i will do my meditation and then i'll do like my daily planning where i'll do a little version of the five-minute journal but within the notion system and then for the last 20

Minutes you were meant to do some type of sort of education so i was reading for about 20 minutes and that is sorry you're supposed to read for 20 minutes that is something that i've actually changed within my protocol that i'm following i absolutely love reading probably a little bit too much which is why i've removed it because i would go next door in like my living room i would sit there reading like a kindle and i generally get like really into the book and i would read for about an hour and a half and these morning hours are some of your most productive periods

Of time is where you have the most energy like you're really feeling quite good in the afternoon i tend to let's say i need a bit of energy boost so we'll get on to that as well but it's like the morning is like your core hours so for me to spend 20 minutes on reading i've adjusted that although i do really like it perhaps reading just like a couple of pages on something related to a task that i'm working on that day can be quite good for sort of motivation but i would go next door i would start reading and i would see like my

Energy levels come down bearing in mind like i've just done a 20-minute workout and like the meditation session as well so what i actually found works best for me is once i do the daily tracking and plan out my day i'm quite motivated to like jump straight into work i'll also do like a few of my little habits like another sort of mindset just like reading exercise basically some know some things that i find like inspirational ways i want to live my life by i think i would actually share that for free as well it's just it's basically just a page of notes i've taken

Down over the years of various different quotes ideas rules for life that i've documented over the years from reading various different books various different videos and so on so that is how you're meant to structure your first 60 minutes then you actually are meant to do 90 minutes of working on the thing that is going to make you like a leader in your field but let's just call it that's how they describe it but let's just call it 90 minutes working on the thing that is most important to you some 90 minutes of uninterrupted time on something that is really going to push you forward

In in your life and i think that is like a really good way of working so it should be quite self-explanatory now that youtube is like a big priority for me it's six o'clock in the morning and my my focus is to generate youtube videos YouTube is one of the things that is like most yeah is one of the most important goals in my life at the moment is to keep building up like my audience so anyway and then you should like the current protocol that i'm following is i'll do that and then i will go to the gym at about 7 30 or 8

A.m and i will just do like strength training workout basically some days i will just do cardio but i will like make a goal not even a goal i will adamantly never skip the gym because once you skip the gym you become like the person who just makes excuses so i will go there and generally i will do like strength and then after that i will go to the sauna or steam room to around 9 or 10 a.m now and that has also been like a really i really like that as well except for on tuesdays and thursdays but i will do like a one-hour

Massage sports massage not a relaxation in fact it's the opposite of relaxing but it's really quite good and it gets like the blood flowing around your body releases um a lot of the muscles and tension in my upper back because i spend a lot of time sitting down during the day when i'm working so i'll do that twice per week then after that we come back home we're at about 11 a.m now and i will just do 90 minutes of working what i would call like a focus session then i'll relax do a little bit of reading second 90-minute focus session relax again and i've

Been playing around with some smoothies and things as well for generating energy i will find i have quite a big drop off at like about 2 or 3 p.m in the afternoon so i'm still currently working on what is the best way for me to maintain my energy and focus for and sorry that it's not to do with feeling tired it's more to do with after focusing very intensely on these tasks for 90 minutes at a time i will start to feel like a little bit drained basically so i will go out and generally get some fresh air then about five o'clock in the afternoon

I'll go for a walk for one hour so we're actually doing about three workouts per day if we include like the yoga in in the morning i'll go out for a walk for one hour just to get like fresh air sometimes i will listen to an audiobook and other times i will literally just let my mind wander and some of the best ideas i have when i'm outside and just letting my mind unwind and relax and anyway i was reading another book on this and you're basically giving your mind the freedom to make connections that didn't exist before which is why i generally find that

I'm quite creative when i'm just like walking around outside in a park so i i just basically give myself some time to do that without any distractions so i'll i won't take out the phone at all i won't even listen to music i'm just walking around around outside and i've really found that to be quite a productive use of my my time as well and then by that time it's it's six o'clock i'll come back home i've been following not let's not call it carnivore diet but eating grass-fed steaks i've made a negotiation with a local butcher shop it's all grass-fed meat and they offer

Like really high quality just everything that they have actually so i've made quite a good negotiation with them and so i'm eating like one steak per day with like blueberries and greens so essentially lettuce or spinach and that has also been really good as well i've cleaned up my diet quite a lot and also been drinking a lot of Huel if anyone is familiar with them it's a brand um like I like Huel quite a lot it's just so convenient and it's the nutritional side of things is really very good but it's more the convenience for me that i can have a very nutritionally balanced

Meal in a couple of minutes and also like financially of course it's going to be an aspect for a lot of people it's very affordable to do so it's potentially something worth looking into their protein shakes as well are probably like the best that i've um i would always previously get like bloated from protein and also feel very like lethargic after drinking a protein shake and i wouldn't really like the protein shake unless you do it with milk whereas this Huel I strongly recommend for anyone who's looking to increase protein intake or has like the effects i just mentioned like protein just doesn't agree with

Their stomach it's vegan and it's basically like a very clean pure protein it's a little bit expensive i think i was paying like 50 or 70 dollars for a tub of protein not even a big one but i completely feel that you should invest in very high quality ingredients when you're putting them inside your body so i'm 100 happy with that investment and the taste is really quite good and you can do it with just water anyway i've completely gone off off topic let's get back on to waking up at 5am so positives of waking up at 5am in the morning what have i found

Works what is good for me more focused time and so what i mean by that is you just have more uninterrupted time which is like the most valuable thing for me so to be able to have uninterrupted time throughout your day to focus on getting your tasks is really great and i've actually been waking up earlier and earlier than 5am to buy myself more of this time the next thing that i have really found to be quite good is your habits fall very easily in line once you get up at 5am but i don't actually find it that hard to get out of bed maybe

The first few days okay it's like it's it's not really that difficult but once you do it you're up to you've started yourself on a productive day like you've made um the decision that you are a person who gets up at 5am and then i just find that i very easily knock out all of my other habits because yeah they just fall very easily in line i i feel by getting up at 5am you build up a bit of momentum on making sure that you have a very productive day and i find it much easier to to complete all of my other habits then and

Just to lead on to the next point then because i found it so easy to to continue with all my other habits i've actually picked up two other habits which have very seamlessly been integrated into my daily workflow which as i mentioned is yoga i will do a 20-minute morning yoga flow to to wake up and energize the body i'm just doing them free youtube videos which i've really found quite good and then also like the meditation these are two habits i didn't have before i would previously do some type of try to be a little bit mindful but also i think meditation has a

Bit of a maybe not so much these days but it's got a bit of i don't know not quite religious thing around it but people for whatever reason you're a little bit pushed pushed away by by meditation so i would call it more like a mindfulness practice all i'm doing is reserving 10 minutes in my day where i will sit down and actively observe my thoughts and my breathing it's nothing more than that but it is really like bringing you um into the moment so i i strongly recommend having that if you do follow this 5am protocol just set aside 10 minutes per day for

This and i've been doing this in the morning i find i'm like fantastic and then in the evening i try to do it as well before bed but i'm not quite so consistent another thing just lesson to learn from this is the reason that i think this protocol works quite well is because if you're the the time chunking process that is a part of this so five to five twenty i'm doing yoga 520 to 540 meditation and daily planning 5 40 to 6 um a.m should be on like reading and research and so this is like a time chunking technique and this generally just gives

A lot of structure and makes it very easy to complete these tasks rather than have an unstructured day it really makes it quite easy so i'm currently exploring like two other protocols which is implementing time chunking throughout my day on all of my other habits again it's not perfected i'm testing and working on this but for sure i will share it once if i managed to do this successfully and then the other combined hack for not really is to i have my daily tasks and daily habits and one of the biggest issues i often have is getting started with my habits or like my daily

Tasks once i've started doing it it's almost effortless but it's getting started with it that is where like the friction is so i've been making like a negotiation with myself to spend two minutes you that i have to spend two minutes on each of my habits and each of my tasks for the day even if i don't complete them i'm negotiating this with myself in my mind i just have to get started and if i can't dedicate two minutes per day to these tasks and these on each of these tasks and things that are most important to me each day what like what am i

Doing with my life and i also know it's like the two sides of your brain battling against each other because i know once i get started on it i generally get very engrossed in in the task at hand so i won't just spend two minutes on it but if i do it's absolutely fine as long as i get started that is all that matters so if you have trouble getting started with your tasks make a little negotiation with yourself that you are going to dedicate two minutes to this and after and then you just you see what happens if you've had enough after two minutes

Fine come back to it another time what generally happens in fact for me what always happens is i will get into the task and once i've started and built up the initial momentum of starting on the task it's really very easy to do and and i will keep going maybe for however long it's necessary for me to complete that task so it's just a little motivation thing to help like remove friction from getting started with tasks if you have an offer if you have a an issue there now let's talk about the negatives of waking up at 5 00 a.m the only negative that i

Have to to to put down here is lack of social time like i i see a negative impact there and that is only because like my day is so structured that i haven't got any time for for social time seeing friends and so on i'm in bed by about 8 30 9 o'clock and you're just sacrificing your social life basically on weekends like maybe okay you can go out on saturday but even then like on weekends i will be up 5 00 a.m if not six late at 6 30 just because i it's going to make it harder for myself on monday to get up

So i will generally stick to this this process has been one or two days where i've got up a little bit later 6 30 7 00 o'clock like i said but i i will generally try to follow this protocol on on the weekend as well yeah so for me that's the only negative but to be honest i'm not a massively social outgoing person anyway so it's not a huge factor for me to be honest but yeah it's just something to consider for other people so let's finish up on this point do i recommend do i suggest this protocol to people do i suggest people to

Wake up at 5 00 in my opinion if you need some more structure in your life if you feel that you're falling behind on your projects that you're overwhelmed with work that you haven't got time to work on the things that that you need to get done that you haven't got the time the day to prioritize the things that are most important for you yes i would suggest you to implement this protocol and it doesn't have to be it doesn't have to be forever i don't plan on doing this forever like in the summer months i probably want to spend a bit more like social

Time going out going for drinks going traveling abroad and doing things like that having a little bit less structure giving myself a bit more freedom however in the periods of my life where i want to really push out my projects and be very productive and work on the things that are most important to me which for me is about 80 of the year i love this i i really like developing myself and pushing my life forward then i i would suggest that you are giving yourself the time to focus on your projects and what is really important for you so if you're feeling overwhelmed and

What you're currently doing isn't working for you you can definitely you can try this process the first day maybe you're going to to struggle a little bit to get up at 5am but it's really not that hard after two or three days it's really not that hard i actually now wake up before my alarm goes off at 5am at 4 45 a.m and i'm reducing i'm actually starting to wake up earlier and earlier and i think i'll bring this up i'll start getting up at about 4am one other positive to note as well you at least in my case i generally found that late into

The evening couple of points actually i used to think that i was very productive late at night and that is why i would stay up and i used to stay up working till about 4 a.m and very often 2 3 4 am in the morning that is what i would do i would get into my focus zone at least if i thought that i was and then i would go to sleep and i would wake up about 10 a.m i'd feel very tired and lethargic until i would start to wake up in like the afternoon or evening and it's not good i don't recommend that

As a protocol but that is how i used to work when i was 19 18 19 20 21 22 maybe i'm getting a bit older now and i can't quite get away with taxing my body in that way but i don't actually believe i was that productive i just felt that i was there's a book that i've been reading at the moment on focus and it talks about if you are tired if you have been up for about 18 hours it affects your focus just as much as if you were over the the driving limit as if you were starting to become drunk so i

Know there's also another interesting fact if you have like distractions emails um phone notifications all different things going off all the day it actually drops your iq point your iq by 10 points which i know pretty mind blowing actually and like the reference that they gave in this book is if you were smoking weed smoking a joint it drops your iq only by five points so you would be better off working and and smoking a joint than you are having your phone next to you in in the office with distractions going off anyway that was quite interesting so generally i find that by structuring my

Days so that my morning hours when i'm awake i make a coffee i i feel energized in the morning now much more compared to how i used to so you can change that around you may think that you're the type of person who's very productive at late at night or in the evening i personally believe it's just your body clock that is what your body is accustomed to at the moment and you can reprogram that now i find i get some of my best work done in the morning although i'm not quite as creative i'm very good at just getting my head down and focusing

On a task so i will generally try to do all of my planning and creative thinking in the afternoon slash evening so that in the morning i can see these are the tasks i need to get done this is what is most important to me headphones go on and i'm in the zone and i'm working on knocking out tasks so yeah if like you're going to come to me with the excuse that you feel that you're only productive in the evening i would argue it's just what your body is currently accustomed to what your mind is currently accustomed to the other thing to note is

That i always used to there's a saying i cannot remember where i heard the saying but it was don't stay up late for things that you wouldn't wake up early for and i think that's really quite interesting generally in the evening let's say after seven or eight p.m you're not working on productive things if you're working at all you think oh let me wind down let me watch netflix let me watch a movie let me let me relax like i've worked hard for the day whereas the best form of relaxation that you can have is going to be getting a good night good restful night

Of sleep watching netflix thinking that you're relaxing is actually this is a complete lies the most valuable form of relaxation that you can have is by going to bed early having a good night's sleep allowing your mind to shut down and replenish and process your thoughts and the day really you can compare this to like a computer right by turning off your computer just allowing it to reset rather than running it and it still has background processes running all the time let it shut down let it reset um so yeah allow your system to reboot but what i would find is that i if i'm

Staying up late i'm generally not staying up late for things that are very productive for me or pushing my life like forward so just something to be aware of by being in bed at 9 00 p.m or 8 30 p.m i generally find that i'm there's almost no room in my day to do anything that isn't productive i'm working throughout the whole day and when i say working it also means on personal tasks as well habits things for pushing my life forward workouts and so on and things like this but my whole day is structured around what is going to push my life for me

To become the person that i want to be to help me achieve my goals my whole day is spent doing that and then by 8 9pm i'm i'm in bed and i'm ready like the next day there's not really any time for watching like netflix or like youtube or anything like that and what i would find before is i would stay up late until i didn't know 11 or 12 like watching some movie with a girl like whatever watching Netflix with a girl doing just they're not productive things that are really like pushing my life forward so by shutting off a few hours early and

Waking up a few hours earlier it really frees up my days to to focus on on the things that are most important for me yeah if you do try out this protocol if you're doing this protocol already let me know your results or if you have some other changes that you've made throughout this then then let me know this is also like the direction that i'm looking at taking this um not solely taking this channel in actually but just more on like sort of personal development life optimization things i'm definitely planning to push out more content around things like this so there are so many

Books and things that you read that recommend that you do certain things make changes in your life follow their suggestions and so on i'm doing a lot of reading every single day so i'm noting down all of these suggestions and the one that seemed most interesting i'm i'm going to be basically documenting what i'm doing now showing the positives what changes did i see what are the negatives do i suggest you to do this so another change that i've been had is i've actually cleaned up my diet so i think that i will probably make another video on that once i've allowed that to take

Over a little bit more and the other change i made is i think i spoke about this before actually is just completely cutting out like masturbation and i know there's like some communities on reddit where people they talk about like the changes that they see but i actually did some i did a testosterone test i measured my testosterone levels prior to doing this so i'm just interested to see like what i've noticed a lot of let's say like mental changes from this but i'm also interested to actually check on a biological level what changes if any happened to my hormone levels anyway that that's for

Another video so i'll do like a video on 30 days of no masturbation documenting the the results there and in fact i think that'll be coming out in the next few days i'll have to work out exactly but yeah anyway thank you so much for watching as always any questions i've actually got a couple of big announcements as well that i will do in another in another video in fact let's not put it at the end here yeah thank you so much for watching any questions as always leave a comment and i'll happily get back to you thank you so much for watching