- This video is sponsored by Brilliant. Each morning when I wake up, I start my day by getting
three simple things; movement, water and sunlight. And together these three tiny habits quickly get me past that
initial groggy stage and help me feel fully awake. But why are these three habits
so effective in particular? And how do you get yourself
out of bed in the first place so you can actually get them. That's what we're gonna
talk about in this video but before we get into that,
I wanna lay some groundwork. First and foremost you do not have to wake
up early in the morning to be a productive person. There are certainly gonna be
other people here on YouTube we'll try to tell you differently but the fact of the matter
is different people operate on different schedules. For example, over on Brain Pickings, there's this fantastic infographic that I found a few years ago which compares the different wake-up times of some famous authors throughout history. And while it's true that
some of them do wake up at obscenely early times,
like Haruki Murakami, who gets up at 4:00 AM,
when he's writing a novel. Others who are just as
if not more successful and famous and productive
get up at later times, for example C.S. Lewis and Ray Bradbury both got up at around
9:00 AM in the morning and they did just fine. So while some YouTubers are gonna tell you that you absolutely have to
be getting up super early to be successful while they filmed themselves
out for 4:00 AM run, the truth of the matter
is that it's possible to live a perfectly productive
life as a night owl. However, I personally have
found that when I carve out time in the morning and actually
go through a morning routine I tend to be more productive. Again, this is a personal thing, but I've found through experimentation and personal experience that I tend to use the morning
hours more productively than I do my evening hours. So if I wake up earlier
than I naturally would and I carve out time in the morning I tend to waste less time
and get more out of my day. And you might be in the exact same boat. You might find that your mornings
are just more productive, you have more energy, you have more drive if you wake up early. But if that's you, you probably have also faced
the same problem that I faced which is that when you
wake up in the morning you feel like a truck hit you, you feel lethargic, you
feel groggy, you feel tired. The only thing you wanna do
is hit the snooze button. So number one how can you
avoid that snooze button and number two, how can you get past that tired feeling as quickly as possible? Let's focusing on that
sequence of three habits I talked about in the intro,
water, sunlight and movement. Through personal experimentation as well as some scientific research I have found that this sequence of habits is possibly the most important thing to getting your body woken
up and feeling energetic. Besides of course, getting enough sleep. So let's start with movement. How much movement, what kind of movement do you need to get your body feeling awake? When I first started discovering the power of movement to wake my body up when I was in college and I decided to sign up for a 6:00 AM, ROTC
military fitness class. The school was offering
this to both military kids, but also to civilians and I was in the latter category, and to get to that class, I actually had to wake up
at about 5:30 in the morning so I could get across
campus and be there on time. And I'm an early bird, I do like getting up early in the morning but 5:30 is a little
bit early even for me. So every time my alarm would go off I would hate it and I would
really wanna go back to sleep. But I learned something interesting because I had to get out of bed, I had to be to class on time, I never once hit the snooze button and most importantly, I
was immediately moving after the alarm went off. And because I was getting
that initial movement right after waking up, getting out of bed, getting dressed, running out the door that lethargic feeling that I had immediately after waking
up didn't last very long. And I learned that as long as I was getting enough
sleep over the longterm that energy lasted me
pretty much the entire day. But you don't have to go to an ROTC fitness class or do an hour and a half of exercise to feel awake in the morning. Because the main thing I
observed is just getting myself out of bed, having that sort of Damocles
hanging over my head the deadline got me past
that lethargic feeling before I even left my dorm. So getting some initial
movement even just a little bit in the morning can really go a long way to helping you feel more awake especially if you also
add water and sunlight. Let's talk about sunlight for a second. Sunlight in particular affects
your body's circadian rhythm which is this internal clock this process that governs when you feel sleepy, when you fall asleep and when you wake up. When sunlight hits the photo
receptors in your eyes, they actually send signals to your brain telling you that, "Hey,
it's time to wake up." And that's not all research has also found that this morning sunlight exposure also helps improve the overall quality of your sleep going forward. A 2017 study found that
exposure in the morning to what they called
circadian-effective light was associated with both
improved sleep quality and earlier sleep onset,
AKA falling asleep faster. Now this term circadian-effective light is an interesting one
because it doesn't just refer to sunlight. Rather it refers to some
certain qualities of lights including its intensity, and how well it covers certain
areas of the color spectrum. There are certain areas of the visual light
spectrum that are associated with triggering those photoreceptors and governing our circadian rhythm. And most of the lights in our interior environments
don't cover that area of the color spectrum. There is at least one company working on light bulbs that you can actually
go out and buy right now that do purport to cover
this area of light spectrum and there are some early research, mostly in office environments that have some promising results. But before you rush out and go buy a $500 desk lamp that the purports to governor
your circadian rhythm realized that the most effective, circadian-effective light
is gonna be sunlight, which makes sense because these little light
bulbs are just light bulbs and the sun is a freaking star. Now, when it comes to water I haven't been able to
find quite as much strong scientific evidence as I have for sunlight as to why it helps you wake up so well. But through personal
experimentation and experience I have found that when I wake
up and drink a glass of water it gets me past that
groggy stage really quickly and it's a great way to help
me feel even more awake. So get in a bed immediately, move to a different room of your house so you get some movement and ideally some sunlight
and drink a glass of water. This doesn't involve
an ROTC fitness class, it doesn't involve a
long hike in the woods, it's incredibly simple but
it's effective nonetheless. Of course, this assumes
you can get yourself out of bed in the first place and avoid the temptations
of the snooze button. So how do you do that? Well for that problem let's think back to
the ROTC fitness class. I talked about how when the alarm went off and I was taking that class I never once hit the snooze button. And the reason for that
should be pretty obvious. I had to get out of bed if I didn't, I was gonna be late for class
and I would get a worst grade. So that class gave me a very strong reason to get out of bed. And you probably understand
the power of this if you've ever had to get up
for an early morning flight, you don't wanna get up at 4:00 AM but the prospect of missing the flight gets you out of bed all the same. But here's the problem carving out time for
yourself in the morning building a morning routine by definition means there's
no real strong deadline or pressing engagement and you have to get out of bed for. So what do you do in these situations? Well, the words of my friend, Tiago Forte come to mind here some point last year, he tweeted you can't compete with
somebody who's having fun. And I think the context of that tweet was for people who are building businesses or building products. But I think that sentiment applies to many of the things in our life, including the prospect of
getting out of bed earlier than you normally would. Think about it a version of yourself that hates getting up has nothing to look forward to in the morning is trying to entirely
rely on self-discipline can never compete with a version of you that's excited to get up as something fun to look forward to. So there's the solution. Add something, it could be anything, no matter how small that
you're excited for it into your morning routine, give yourself a reason
to anticipate getting up in the morning and you're gonna find getting up to be so much easier. Self-discipline is still
important to cultivate, yes but on the other side of the coin when we are doing something we enjoy where the resistance does not overweigh how much we enjoy the thing we don't have to rely on
self-discipline in the first place. Personally that thing for
me is riding my bike to work and listening to an audio book. Recently, I got a co-working
space in downtown Denver which is actually about
18 miles from my house. So I got an e-bike and the process of riding my bike to
work on the bike trails listening to an audio
book, getting to learn, but also getting to be
outside and be active is something that I
actively look forward to every single morning. And whenever I get to do it,
I'm super excited to get up get dressed and get out of the door. And to dwell on this example for a moment, there's another great
thing about this bike ride, which is that it's an
example of what I call useful movement. In other words, I have a purpose for getting outside and getting
nearly an hour of exercise. And this is something I've been
thinking about a lot lately because the way in which we
design our urban environments especially suburban environments
where I live right now kind of forces people in many cases to exercise in ways that are arbitrary. They have to convince
themselves to go to the gym. They only real reason for moving in an intense or lengthy wage day is guilt or this feeling that you have to stay physically active. But when you design your life in a way where you have a
reason to go somewhere actively like riding your bike to work you don't have to spend as much motivation to go be physically active because there's a real reason do it. This is kind of besides the
point of waking up early but I've been thinking about
useful movement a lot lately, and I think it really helps
us to be more productive, happier, and even more connected to our environments and our neighbors. So it's probably something
that's gonna be a through-line in some of my future videos. But here's the overall point. If you wanna be able to
get a bit more easily if you want it to be effortless, if you want to have time
for that morning routine then adds something to
the routine that you enjoy that you anticipate. For me it's that bike
ride with the audio book. For you it might be a breakfast
that you particularly enjoy, it might be a morning walk it might be reading some fiction, whatever it is add into the routine and you're gonna find
yourself having more time for that routine. And if you can combine that with our little three-step process, water, sunlight, and movement, you're gonna find yourself
getting up more easily, feeling less groggy, going through less of that tired, lethargic period and
having space in the morning for whatever it is that you wanna do. Now, if you're sitting
there asking yourself what should I put into my morning routine? How can I make the most of my mornings? I do have one suggestion identify something that pushes
you forward in some way. A lot of us spend so much of our time so busy with our obligations
and our schedules that we don't have a whole
lot of time for learning and pushing ourselves forward and really moving the needle. And carving out time for
yourself in the morning well, at least for me this is a great way to make
sure that I'm still progressing. So when you're designing
your morning routine see if you can add something that either makes you stronger or helps you learn something new or maybe improves your
problem solving abilities. And if you're looking for a resource that can hit those two latter categories problem solving and
teaching you new things you should check out Brilliant. Brilliant is a resource that
helps you master complex topics in math, science, and computer science but also helping you become
a better problem solver at the same time. And that's because all of their courses get you actively using
what you're learning almost right away. They combined bite-sized problems that are logically sequenced with the actual learning material so that you never go
more than a few minutes without getting engaged. You're gonna find more than
60 courses in their library including a full mass suite going from the basics of number theory to really complex stuff along with courses covering
scientific thinking and even computer science courses that dive into things like
algorithms and data structures. Brilliant is free to try so if you wanna get started learning today you can go over to
brilliant.org/thomasfrank or sign up using the link in
the description down below. And of course doing it also
helps us support this channel. So thank you if you do that. Thanks for watching as well hopefully you found something
useful in this video, hopefully it helps you get up
earlier and feel less tired if that's something you're trying to do. I've got one more video
on screen right here that you can check out if
you wanna keep watching. Hit subscribe button right there if you haven't subscribed yet. And to end this video I've
got a question for you, which is do you have any additional tips for helping yourself wake up and feel as tired in the mornings, smelling salts, death metal, setting your entire room on fire? I don't know. Let me know down in the comments and we can all help each
other become smarter and more capable people and I will see you in the next video.
