Thank you so much for this, it is just what I need. I am the sole carer for my husband who has dementia and Alzheimers and is disabled. From the minute I get up in the morning I am running to get everything done and feel like a slave who is slogging through life. I have lost all my enjoyment, am no longer interested in meeting friends or family even if I can, and spend hours daydreaming and not really living. My blood pressure is steadily climbing and my desire for sugar is out of control. Strarting tomorrow, I will get up before my husband who sleeps in the next room, spend 15 minutes doing something just for myself and go for a walk while he is still asleep. I used to walk every day, and have not taken a walk now for two years since he became so ill. I am already excited and looking forward to tomorrow just thinking of having a space all to myself first thing.
@Nancy Hollo Thank you, great suggestions:) I already avoid the news like the plague but must look for some humour and a zoom support group sounds wonderful
I recently retired and found myself lacking in motivation, I set myself a challenge of going for a walk before breakfast everyday and it was transformational in that I felt calmer happier being able to think about and organise the day ahead really helped me regain a sense of purpose. I have fallen off the wagon with it recently but after listening to your podcast I'm reminded how beneficial I found it and will restart tomorrow. Thanks for the motivation.
I have been in this early morning routine for several years now, and believe me nothing is better than spending an hour with yourself when nobody is there to ponder over your life , it's the 'me time ' we all should have I'm our life
0:00: 😌 Taking time in the morning to prioritize yourself helps you feel more in control and better equipped to deal with stress and obstacles. 6:29: 🕘 Getting up early can give you a sense of control and better equip you to deal with stress and obstacles throughout the day. 12:49: ! Micro stress doses can accumulate throughout the day and affect our stress threshold. 19:10: 🕘 Setting an intention to wake up early can help create a positive self-identity. 25:40: 📚 Developing a morning reading habit can have a positive ripple effect on one's mindset and well-being. 32:32: 🌞 Morning routines are beneficial for everyone, not just top CEOs and business people. 38:23: 🕒 Making small incremental changes to your sleep schedule can lead to a more blissful and non-stressed day. 44:23: 🌞 Having a morning routine and feeling in control of your life is important for health, happiness, and productivity. 50:41: 🕒 The speaker emphasizes the importance of starting the day early and taking time for oneself before diving into work. 56:57: 😴 Losing an hour of sleep to watch another episode can have negative consequences on energy levels, motivation, and cravings. 1:03:10: 🌞 Start your day with a mindful morning routine to set a positive mindset. 1:09:29: 🧘 Taking intentional time for oneself can lead to better relationships and overall well-being. 1:15:27: 🔥 Burnout is on the rise and it's important to recognize the signs and take proactive steps to prevent it. Recap by Tammy AI
This is such a great episode. I get up at 5am. I definitely benefit from a lot of what Rangan mentions here. I am calmer, more relaxed and definitely much more productive. The key for me definitely starts the day before. I set my intentions for the next day and being in bed by 9pm is vital for me. I thoroughly enjoyed being reminded of all the positive reasons again. Very inspiring for 2023. Thank you.
I have decided to get up earlier to help my 5-year-old have a morning routine. Now I have never been a morning person. I have ADHD and often had to snooze until I was already running late to get going in the morning all my life. However, I saw my little girl struggling in the morning when we were rushing out the door so I knew I had to change. It's been the best thing for the family. The stress in the morning is virtually gone. My daughter and I have this nice morning routine now. She has plenty of time to wake up and boot up for the day. Time for breakfast, watching a little show, playing, getting dressed, etc. All the while I'm packing her lunch, getting her breakfast together, etc. It also gives my wife some time to have her morning routine. She usually finishes up, then helps finish getting our daughter out the door to school. So while they are driving to school I get a few minutes to myself. When we rush in the morning it throws the day off. Yes, it happens, but for 8/10 days now we are up early. It's been very beneficial and while it was difficult at first, it's worth it.
I go to bed when I feel tired and get up when my body tells me to. I’m fine. Have plenty of time to myself, read, work on my bikes etc. lesson learned stay off social media and eliminate tv. Plenty of time to take care of yourself.
I totally agree with you doctor! When I'm in my cycle of getting up earlier and consistently, I am more intentional, more patient, I get more done. I especially feel overall better when I take a walk or exercise on a daily basis. Thanks for this reminder 🤎
This routine helped me to stay sane in covid time. I am mum of two young kids. Having one hour for myself, helped me to be a calmer mum and spend my time much wisely. It not easy at first but it is worth it
Great point! Also a lot less social media. Rebounding for 20 minutes shortly after getting up works wonders. Leaps and rebounds is a great brand thats good quality and affordable.
After my first child, I realized I needed me time in the mornings to take care of myself. That gave me time to shower get dressed, get baby bottles prepped. It gave me time to reset and organize my day before the demands of kids. This was 20 years ago and I still get up before everybody else in order to have me time.
Dear Dr. Rangan I have come to be in control of my own life! Changed my whole life, eat better, better mental attitude, in touch with my feelings, surroundings, understanding my body, mind, feelings better. I love your podcasts. Thank you for the awesome transformation!
I find when I wake up early and give myself time to begin the day with a morning routine, makes me enjoy the day much more and less prone to reacting negatively to stress.
I loved this. I set my alarm early, wake up and give myself a chance to be grateful for the rest and waking, then swt my intentions before I start anything.
I listen to Abraham every morning whilst I am waiting for the kettle. This is a few minutes of positivity to start the day, wonderful. Thanks for your podcasts, you are a lovely man 🇬🇧🇬🇧
I was working shift work any time in the 24hours. Getting up at 3, 30am was regular. You NEVER get used to it‼ Now retired, there is NO WAY I'll get up at 5am! I woke up at 5, but I would not give up the pleasure to stay in bed and listen to the radio...and maybe fall asleep again‼😅
I agree. I just started a stressful job. I choose to get up at 5 to exercise. It gives me a feeling of control and the exercise leaves me feeling good. I then have time to eat a healthy breakfast and to pack a nourishing lunch. This has improved my stress so much. I go to bed at 9 and my sleep quality is better too
Be careful with this. I have chronic fatigue syndrome and working a stressful job and exercising can be a bad thing. Exercise is actually a stress on the body too and I’ve read a lot about this subject and it can make people extremely unwell and lead to burnout. I’d switch some of those exercise days to meditation and/or gentle yoga if I were you, they’re just as and if not even more important than exercise and will give your mind and body a break.
I get up at 5, or around this time. I am a wife and a mother of two. You can lose yourself with a family. So I use this morning time with myself. Sometimes it is only sitting in quiet with my coffee, trying to hear my own thoughts, writing what happened yesterday, planning the day, even if it will not be how I plan it. It gives me couple hours of me that bring me energy to share with my family.
Thank you sO much for this podcast. My alarm is now set to wake me every day at 5am . I’m going to bed tonight looking forward to when my alarm wakes me up and will allow myself half an hour at the beginning of my day to soak my aching feet in a bowl of warm/hot water with a sprinkle of Epsom Salts whilst sipping at my morning cup of tea! Thank-you for reminding me it’s important to give myself some ‘time’ at the beginning of my day.
You are so right Dr only problem is now I’m physically too exhausted to get up that time but when I did I used to feel a million dollars both mentally and physically. It’s so refreshing and peaceful getting up at that time. I used to meditate for an hour and then either do some yoga or just relax and enjoy a coffee on my own. The silence at that time of day is addictive. The calmness just to armour me for the day. I am going to try and get back into it. You are absolutely correct about feeling in control.
As a Christian believer, I've been risng in the 5 am hour for decades, reading through the Bible countless times, meditating on what was read and praying.
Wow!! Absolutely on the money!! I’m great during spring to fall because I’m up at 5 for my garden and I need to keep getting up early when my garden doesn’t need me! Because my family still does. Ty
If i had children I'd definitely get up at 5am. Iron their clothes, make breakfast, do washing loads, empty dish washer, shower get dressed then wake my child fully awake had coffee and can dedicate myself to my children and get them to school early looking looked after and fed. Perfect.
Hmm... I could say I have every reason to live a life as that of Alexandra at 01:03. I actually lived that kind of life for quite a couple of years, mainly during that period of time when I was taking care of my terminally ill mother suffering from a particularly aggressive cancer. It was a 24/7 duty for more than a year with not a single day free, for we were absolutely alone with not even the slightest shred of help from others, which had quite a devastating effect on my opinion about humanity, mainly regarding the absolute lack of basic human feelings and sense of humanity by part of some doctors. The last weeks of her life were particularly intense in a negative way, the level of stress and sense of absolute mental collapse was almost surreal, and I think I will never recover from that, having all got sunk into the depths of my subconscious. But now I have the routine of waking up every day at 3 am. and immediately going under an ice cold shower for 4-5 minutes. Next come the attempts to meditate by listening to sutras, then 1 hour Qi-Gong, then half an hour vinyasa yoga, then a very complex breakfast including oats, nuts, seeds, unsweetened cocoa powder, etc. All this has turned into kinda ritual without my mood having improved so very much, really. That is why I say I could have every reason to live a life as that of Alexandra at 01:03, but I choose a much healthier one, even if that does not improve my mood in a substantial way. 'Cause it doesn't. But it is fun, anyway.
Up at 4, coffee, morning prayers, writing in journal, knitting, planning day, thinking, organizing, all topped off by daily Mass where I hear about how much I am loved and where I partake in the Real Presence. Also cut out all news and Facebook. Cutting out news and Facebook was the best thing I've ever done. Highly recommend.
Working a public service job AND doing shift work means this 5am stunt is practically impossible. Easy as pie when I'm on 7am to 4pm. Then comes the 2pm till 11pm shift followed by 10pm to 7am. And each shift has the likelihood of staying on for 1-10 hours extra. Yes, 1 to 10 hours extra. Sometimes even longer. With no choice or say in the matter.
@Jolly Rodger,been there wished I had looked for something different sooner. 12 or 13 hr shift. Some were even longer, remember going to work at 8am still there at 01.00 as I was the only qualified nurse to deal with a problem. 😫. So happy now I’ve left and retired from nursing early. Wild horses couldn’t or 1.000£ hrLy couldn’t have made me stayed any longer. I grew to hate it.
This sounds like a lot like Hal Elrod's miracle morning scheme. I remember reading that book, though, and wondered whether such an early start might engender illness. Then sometime later I read with 'unsurprise' that Hal had become perilously ill. Whilst this was probably a coincidence, I just remembered his scheme for getting up at 4 am, and just intuitively doubting the wisdom of going to such an extreme. His SAVERS though are brilliant.
For me I automatically with no alarm wake up everyday at 3:00am for praying and going running. PS I am new here, love your channel, thank you so much for investing your time and energy🙏🙂
The pandemic changed my daily routine. Now I go to bed early and wake up 4 or 5am. That 30 min to 1 hour awake in bed is time I look forward to. I get up to start the day at 5:30am.
thank you so so much for all the positivity that you bring to my life and the lives of all your listeners. listening to you has helped me deal with harsh realities of my own life and I am a psychiatrist. I will absolutely try using waking up early and have a morning schedule to take care of my mind and body . THANK YOU VERY MUCH FOR ALL THE WAYS YOU HELPS ALL OF US.
Knowing that everyone needs around 8 hrs to sleep, any advice how to implement this routine for for people living in the real world? Like, if you have family and kids to take care of, have a real job in the real world ( 8am-5pm), or working evenings, driving your kids after work to different activities in the evening, doctors appointments, time to cook, time for yourself?
Brilliant 👏 For years I told myself that I couldn't go to the gym in the morning because I was weaker/tired. That past. I now love it! I would recommend the 5am Club by Robin Sharma 📕, it changed my life
I always like to get up early most of my life except when I was in late teens and early twenties when there wasn’t enough time to be out 😂😂, I’m 63 and since a became a mother 33 years ago I put my self on a schedule go to bed at 10 and get up at 6 walk 5km, then my day starts, 33 years after I still do that everyday.
Good advice. Robin Sharma wrote a book about this called The 5 am Club. But what do you do when you are a lousy sleeper like me? Hot flashes that wake me up every 30-60 minutes for 8 years now. At this point, I don't even look forward to bedtime. Been to many doctors with no real help. Changed my diet. Changed my bedtime routine. Melatonin made my migraines more frequent. Tried exercise. Sunlight. No caffeine after lunch. Meditation. Prayer. You name it. I'd rather have my youth and my horrible period back.
I love everything that you are saying here. I have a question, how do I make this work with chronic illness? Like, Myasthenia Gravis, which severely impacts energy levels and ability to maintain routines?
As a child i had those experianceses walking up at 1am 2am 3am all those hours. Maybe that is why its still with me?Not getting enogh sleep. But those hours is fantastisch?Enjoying the nice fresh air?Thanks Rangan Chattergee?
Great idea Doctor, and I have been getting up at 5am, waking normally in the summer months of Queensland Australia. I don't have an idea of how to do this in the UK in Winter. A great topic you might want to cover, How Not to Die at 3am? I have heard that this is a low point, with many heart attacks and deaths happening at this hour.
Doctor Rangan, I also compose music and the most lovey tunes come to the mind in the time between 430-630am. Looking back I marvel at the tunes, was it really me who wrote!
Wooooow, it was such a supportive and practical podcast. I love the was you care about small steps and from my personal experience it is the huge change to make a small steps. And i love part about your personal experience. Thank you for moment with Netflix. Subscribed and will go for more!
Really enjoyed the realistic view, tips, and ideas of waking up earlier and creating better habits. I know that it is not easy, but they do create a better sense of SELF. I attempted to sign up for the FREE Habit Change Guide and did not receive it. Look forward to following other podcasts. Smiles from Mexico!
I think you are right on this as I imagine what you could do with all that time. If this turned into a routine I think it would make you more happy and you would go to bed early because your body clock will be telling you. I think also what you do with this time is the most important.
You are 💯 % correct. Giving time to myself every morning has made my days be far less stressful. The way we start our days sets the tone for the rest of the day.
Thank you for reminding me of this smart way to start the morning. I have used it in the past and I am going to try it again. I believe you are spot on.
Up early , out for a walk maybe an hour. Once back at home a green veggie juice, nothing like finishing a few jobs by 10.-10.30 am. This is after years of working various shifts including nights , on call as a mental health nurse. At long last now beginning to enjoy my retirement from a stressful career. Early to bed and early to rise. 😊
Get up at 5every day to get to Amazon with public transport, I get home at 7pm from amazon got to shower, got to eat and get ready for next day, usually 4days in a row, Doc u tell me???
My problem is I am up throughout the night I get an hour sleep here or there between taking and checking on my daughter when her breathing ventilator machine goes off or alarm beeping, and she seems to need to go to the bathroom at least 2 times during the night. Sometimes I think about going out in front of my apartment six A.M. but I am afraid. I am going to try to read for 10-15 minutes or try to shower myself first instead of washing her first and fix meals for the day instead of thinking of all the work I have to do for the day.
I feel like a passages in my life because I’m a full time mum for the last 27 yrs my youngest is about to start prep this yr I have 8 kids my partner doesn’t have goals doesn’t work properly so what he make I budget pay his on going tax debt slowing pay down a mortgage live in a house that need major work and backyard that never has work on it over the last 20 yrs since it was built.
I despise mornings the past 10 years after retirement. My kids are now adults with kids. After raising 4 kids (3 daughters & grandson) by myself over the years, hectic getting them organized, fed and driven to different schools in the morning, and me getting to the law office by 8, many days to court in downtown L.A., I do not like mornings, but very true much more productive days for early risers. 🤗
I can reliably fall asleep only when I hit the sack at 2 am. Waking up at 5 am, having gone to sleep a mere 3 hours before would kill me. The .......healthy, wealthy and wise mantra doesn't work for me. And there are countless others like me. I wake up at 10 am and feel on top of the world. Try it, you will soon see the error of your ways!
I wake up at 5 after an early night and turn on you tube see what’s going on with MM and get stressed so Dr you are correct so I will take your advice and turn off the iPad thank you.
this came at the perfect time for me as I realised I had stopped several parts of my multi-hour early morning routine and this gave me the motivation to kick it all off again (20min breathing, 5min body stretch, 30 min meditiation, breakfast, 1hr dog walk) - unfortunately the links for the 2 guides are empty (nothing to do download - I am using Chrome/Brave).
Everyone has different things happening in their life. Example people who are well off seem to think they are better than others and are happy how about the other person who is on disability has a fixed income and is stuck cannot work what then. All I’m saying having money it’s what is going on in your life is important
It sounded to me more like Alexandra's routine when she woke up, was the main cause of her problems. What she needed was to pretend she was living with 60s technology in the morning. I have never put the news on early. When Diana was killed I arrived at church then found out she had been in a car crash . Never seen a box set in my life. Going to bed at 9:00 pm is punishment to me. I've been an owl all my life even as a child when I was forced to go to bed early. Shift workers do not have the luxury of regular times. I didn't finish work on some days until 9:00 pm and could start work the following day at 7:00am Regular times were an impossibility.
A up Doc,, I wake up at 4 or 5 because I use to start work at 4 or 5 am, this was about 25 years ago, then I started work Nights 6pm until 6am, but I started working a straight Month, year in year out, until the First wife left with my 2 young Kids,
Not everyone has the same natural rhythm. If you are predisposed to be an owl, it makes 0 sense to force yourself to wake up at 5 am. Society favors early birds unfortunately, but there is nothing wrong with going later to bed and sleeping in as long as you have some kind of routine and sleep enough.
People in general need to have a taste of the reward of behaving differently before they can actually do it. And the reward is not what other folks say will help you feel better about your life, the reward is a sense of place and significance in the world. Getting out of bed at 5am is not a huge ask for most who already have a connection with their true selves and their abilities. It is a huge ask for those who consistently found nothing but an emptiness at the end of their efforts and change. So where to begin? Ask yourself what you really want and need to feel more in life. More as in bigger, spacious, fluid. Then follow the bread crumbs to people and activities that promote that. You may find a 5am start is not the most important thing, but finding a personal pattern that supports your style of joy, is. Use 5am as a metaphor for change.
Get your sleep important also give your body and mind a good rest. It’s not all about this dang material world it’s about trying to have peace of mind and taking care of your family staying safe and healthy
Thank you so much for this, it is just what I need. I am the sole carer for my husband who has dementia and Alzheimers and is disabled. From the minute I get up in the morning I am running to get everything done and feel like a slave who is slogging through life. I have lost all my enjoyment, am no longer interested in meeting friends or family even if I can, and spend hours daydreaming and not really living. My blood pressure is steadily climbing and my desire for sugar is out of control. Strarting tomorrow, I will get up before my husband who sleeps in the next room, spend 15 minutes doing something just for myself and go for a walk while he is still asleep. I used to walk every day, and have not taken a walk now for two years since he became so ill. I am already excited and looking forward to tomorrow just thinking of having a space all to myself first thing.
You can spiral snd never realize it - get up, get out- move- anything….rediscover yourself and you will find sanity. God Bless.
Brilliant plan 👏 Look after yourself & remember to smile. Walking is good medicine :)
@Nancy Hollo Thank you, great suggestions:) I already avoid the news like the plague but must look for some humour and a zoom support group sounds wonderful
@@kkerigan1632 Thank you so much:)
@@janewilson9486 Yes, I got out this morning and watched the dawn and listened to the birds waking up, it was fantastic!! Thank you very much.
I recently retired and found myself lacking in motivation, I set myself a challenge of going for a walk before breakfast everyday and it was transformational in that I felt calmer happier being able to think about and organise the day ahead really helped me regain a sense of purpose. I have fallen off the wagon with it recently but after listening to your podcast I'm reminded how beneficial I found it and will restart tomorrow. Thanks for the motivation.
I have been in this early morning routine for several years now, and believe me nothing is better than spending an hour with yourself when nobody is there to ponder over your life , it's the 'me time ' we all should have I'm our life
From 2nd, New Year Resolution
Pakka
A Dutta replying to a Naskar to a Chatterjee's video 😅
@DrRanganChatterjee170 which number?
0:00: 😌 Taking time in the morning to prioritize yourself helps you feel more in control and better equipped to deal with stress and obstacles.
6:29: 🕘 Getting up early can give you a sense of control and better equip you to deal with stress and obstacles throughout the day.
12:49: ! Micro stress doses can accumulate throughout the day and affect our stress threshold.
19:10: 🕘 Setting an intention to wake up early can help create a positive self-identity.
25:40: 📚 Developing a morning reading habit can have a positive ripple effect on one's mindset and well-being.
32:32: 🌞 Morning routines are beneficial for everyone, not just top CEOs and business people.
38:23: 🕒 Making small incremental changes to your sleep schedule can lead to a more blissful and non-stressed day.
44:23: 🌞 Having a morning routine and feeling in control of your life is important for health, happiness, and productivity.
50:41: 🕒 The speaker emphasizes the importance of starting the day early and taking time for oneself before diving into work.
56:57: 😴 Losing an hour of sleep to watch another episode can have negative consequences on energy levels, motivation, and cravings.
1:03:10: 🌞 Start your day with a mindful morning routine to set a positive mindset.
1:09:29: 🧘 Taking intentional time for oneself can lead to better relationships and overall well-being.
1:15:27: 🔥 Burnout is on the rise and it's important to recognize the signs and take proactive steps to prevent it.
Recap by Tammy AI
Thanks for saving my time! Amazing how this AI summary tool work! Where you download this Tammy AI?
Thank you so much!
This is such a great episode. I get up at 5am. I definitely benefit from a lot of what Rangan mentions here. I am calmer, more relaxed and definitely much more productive. The key for me definitely starts the day before. I set my intentions for the next day and being in bed by 9pm is vital for me. I thoroughly enjoyed being reminded of all the positive reasons again. Very inspiring for 2023. Thank you.
I have decided to get up earlier to help my 5-year-old have a morning routine. Now I have never been a morning person. I have ADHD and often had to snooze until I was already running late to get going in the morning all my life. However, I saw my little girl struggling in the morning when we were rushing out the door so I knew I had to change.
It's been the best thing for the family. The stress in the morning is virtually gone. My daughter and I have this nice morning routine now. She has plenty of time to wake up and boot up for the day. Time for breakfast, watching a little show, playing, getting dressed, etc. All the while I'm packing her lunch, getting her breakfast together, etc.
It also gives my wife some time to have her morning routine. She usually finishes up, then helps finish getting our daughter out the door to school. So while they are driving to school I get a few minutes to myself.
When we rush in the morning it throws the day off. Yes, it happens, but for 8/10 days now we are up early. It's been very beneficial and while it was difficult at first, it's worth it.
I go to bed when I feel tired and get up when my body tells me to. I’m fine. Have plenty of time to myself, read, work on my bikes etc. lesson learned stay off social media and eliminate tv. Plenty of time to take care of yourself.
Very true. I'm 42. For 2 years I'm up at 5.35 ready for run or swim. And it changed everything. Exactly how is said in the video.
I totally agree with you doctor! When I'm in my cycle of getting up earlier and consistently, I am more intentional, more patient, I get more done. I especially feel overall better when I take a walk or exercise on a daily basis. Thanks for this reminder 🤎
Wow, I believe it was not by accident that I listened today, and got a real work up call for my life. Thank you, you stirred my heart ❤
This routine helped me to stay sane in covid time. I am mum of two young kids. Having one hour for myself, helped me to be a calmer mum and spend my time much wisely. It not easy at first but it is worth it
Great point! Also a lot less social media.
Rebounding for 20 minutes shortly after getting up
works wonders.
Leaps and rebounds is a great brand thats good quality and affordable.
After my first child, I realized I needed me time in the mornings to take care of myself. That gave me time to shower get dressed, get baby bottles prepped. It gave me time to reset and organize my day before the demands of kids. This was 20 years ago and I still get up before everybody else in order to have me time.
Dear Dr. Rangan I have come to be in control of my own life! Changed my whole life, eat better, better mental attitude, in touch with my feelings, surroundings, understanding my body, mind, feelings better. I love your podcasts. Thank you for the awesome transformation!
I find when I wake up early and give myself time to begin the day with a morning routine, makes me enjoy the day much more and less prone to reacting negatively to stress.
I m with you, doc. Your sincerity and concern about people in your footage are touching. Thanks. Sharing is Caring.
I naturally wake up between 5 and 5.30 without an alarm. I get so much done getting up early.
I loved this. I set my alarm early, wake up and give myself a chance to be grateful for the rest and waking, then swt my intentions before I start anything.
I listen to Abraham every morning whilst I am waiting for the kettle. This is a few minutes of positivity to start the day, wonderful. Thanks for your podcasts, you are a lovely man 🇬🇧🇬🇧
I was working shift work any time in the 24hours. Getting up at 3, 30am was regular. You NEVER get used to it‼ Now retired, there is NO WAY I'll get up at 5am! I woke up at 5, but I would not give up the pleasure to stay in bed and listen to the radio...and maybe fall asleep again‼😅
I agree. I just started a stressful job. I choose to get up at 5 to exercise. It gives me a feeling of control and the exercise leaves me feeling good. I then have time to eat a healthy breakfast and to pack a nourishing lunch. This has improved my stress so much. I go to bed at 9 and my sleep quality is better too
Be careful with this. I have chronic fatigue syndrome and working a stressful job and exercising can be a bad thing. Exercise is actually a stress on the body too and I’ve read a lot about this subject and it can make people extremely unwell and lead to burnout. I’d switch some of those exercise days to meditation and/or gentle yoga if I were you, they’re just as and if not even more important than exercise and will give your mind and body a break.
I get up at 5, or around this time. I am a wife and a mother of two. You can lose yourself with a family. So I use this morning time with myself. Sometimes it is only sitting in quiet with my coffee, trying to hear my own thoughts, writing what happened yesterday, planning the day, even if it will not be how I plan it. It gives me couple hours of me that bring me energy to share with my family.
Aren't you getting sleep deprived?
@@sl4983 you’ll just go to bed earlier I imagine
@@sl4983 no, go bed at 10, wake up at 5. Enough sleep.
My friend you're not only a doctor but also a philosopher.. Always thanks for your advices 🙏 Merry Christmas and happy new year 🎄⛄🎁💙💙❤️
Thank you sO much for this podcast.
My alarm is now set to wake me every day at 5am . I’m going to bed tonight looking forward to when my alarm wakes me up and will allow myself half an hour at the beginning of my day to soak my aching feet in a bowl of warm/hot water with a sprinkle of Epsom Salts whilst sipping at my morning cup of tea! Thank-you for reminding me it’s important to give myself some ‘time’ at the beginning of my day.
Absolutely. I love getting up early because no one is bothering me, lol. I enjoy time to myself.
You are so right Dr only problem is now I’m physically too exhausted to get up that time but when I did I used to feel a million dollars both mentally and physically. It’s so refreshing and peaceful getting up at that time. I used to meditate for an hour and then either do some yoga or just relax and enjoy a coffee on my own. The silence at that time of day is addictive. The calmness just to armour me for the day. I am going to try and get back into it. You are absolutely correct about feeling in control.
Dr Rangan truly love your talks and genuine advise . Appreciate from the bottom of my heart .
As a Christian believer, I've been risng in the 5 am hour for decades, reading through the Bible countless times, meditating on what was read and praying.
The bible🤦🤷♂️🤣
Wow.. Perfect way to start peace
Of course , THE BIBLE!
@@DayaSoans 🤣🤣
5:21 am You’ll never be the same after reading the Bible and ask GOD to reveal HIMSELF to you. HE will‼️
Wow!! Absolutely on the money!! I’m great during spring to fall because I’m up at 5 for my garden and I need to keep getting up early when my garden doesn’t need me! Because my family still does. Ty
If i had children I'd definitely get up at 5am. Iron their clothes, make breakfast, do washing loads, empty dish washer, shower get dressed then wake my child fully awake had coffee and can dedicate myself to my children and get them to school early looking looked after and fed. Perfect.
Yes, I agree, I do this for years. Soft-me-time. 💚🎄
Very encouraging message. Thank you ❣️
I thank you for your channel. I just find your channel and I think all your information is so useful to me, thanks again 🙏👍⭐⭐⭐⭐⭐
Hmm... I could say I have every reason to live a life as that of Alexandra at 01:03. I actually lived that kind of life for quite a couple of years, mainly during that period of time when I was taking care of my terminally ill mother suffering from a particularly aggressive cancer. It was a 24/7 duty for more than a year with not a single day free, for we were absolutely alone with not even the slightest shred of help from others, which had quite a devastating effect on my opinion about humanity, mainly regarding the absolute lack of basic human feelings and sense of humanity by part of some doctors. The last weeks of her life were particularly intense in a negative way, the level of stress and sense of absolute mental collapse was almost surreal, and I think I will never recover from that, having all got sunk into the depths of my subconscious. But now I have the routine of waking up every day at 3 am. and immediately going under an ice cold shower for 4-5 minutes. Next come the attempts to meditate by listening to sutras, then 1 hour Qi-Gong, then half an hour vinyasa yoga, then a very complex breakfast including oats, nuts, seeds, unsweetened cocoa powder, etc. All this has turned into kinda ritual without my mood having improved so very much, really. That is why I say I could have every reason to live a life as that of Alexandra at 01:03, but I choose a much healthier one, even if that does not improve my mood in a substantial way. 'Cause it doesn't. But it is fun, anyway.
13:01 Love this❤ and believe this 💯 when I do this it makes for a much better day for me.
Appreciate your confidence bro. Keep up this good work!
Happy New Year to you and your family 🎄🎄
Finding your channel has been truly Inspiring and educational. Thank you for what you do and for caring. May we all be our best selves.
Up at 4, coffee, morning prayers, writing in journal, knitting, planning day, thinking, organizing, all topped off by daily Mass where I hear about how much I am loved and where I partake in the Real Presence. Also cut out all news and Facebook. Cutting out news and Facebook was the best thing I've ever done. Highly recommend.
Working a public service job AND doing shift work means this 5am stunt is practically impossible. Easy as pie when I'm on 7am to 4pm. Then comes the 2pm till 11pm shift followed by 10pm to 7am. And each shift has the likelihood of staying on for 1-10 hours extra. Yes, 1 to 10 hours extra. Sometimes even longer. With no choice or say in the matter.
Change job otherwise you will not live long
@Jolly Rodger,been there wished I had looked for something different sooner. 12 or 13 hr shift. Some were even longer, remember going to work at 8am still there at 01.00 as I was the only qualified nurse to deal with a problem. 😫. So happy now I’ve left and retired from nursing early. Wild horses couldn’t or 1.000£ hrLy couldn’t have made me stayed any longer. I grew to hate it.
True! Doing a bit of yoga first thing helps as well.
This sounds like a lot like Hal Elrod's miracle morning scheme. I remember reading that book, though, and wondered whether such an early start might engender illness. Then sometime later I read with 'unsurprise' that Hal had become perilously ill. Whilst this was probably a coincidence, I just remembered his scheme for getting up at 4 am, and just intuitively doubting the wisdom of going to such an extreme. His SAVERS though are brilliant.
For me I automatically with no alarm wake up everyday at 3:00am for praying and going running. PS I am new here, love your channel, thank you so much for investing your time and energy🙏🙂
At what time do you go to bed?
The pandemic changed my daily routine. Now I go to bed early and wake up 4 or 5am. That 30 min to 1 hour awake in bed is time I look forward to. I get up to start the day at 5:30am.
thank you so so much for all the positivity that you bring to my life and the lives of all your listeners. listening to you has helped me deal with harsh realities of my own life and I am a psychiatrist. I will absolutely try using waking up early and have a morning schedule to take care of my mind and body . THANK YOU VERY MUCH FOR ALL THE WAYS YOU HELPS ALL OF US.
Powerful video Dr....❤ from Toronto Canada
Knowing that everyone needs around 8 hrs to sleep, any advice how to implement this routine for for people living in the real world? Like, if you have family and kids to take care of, have a real job in the real world ( 8am-5pm), or working evenings, driving your kids after work to different activities in the evening, doctors appointments, time to cook, time for yourself?
Brilliant 👏
For years I told myself that I couldn't go to the gym in the morning because I was weaker/tired. That past. I now love it!
I would recommend the 5am Club by Robin Sharma 📕, it changed my life
I get up at 5a.m I remain fresh whole day I can do many things it's so serene
I always like to get up early most of my life except when I was in late teens and early twenties when there wasn’t enough time to be out 😂😂, I’m 63 and since a became a mother 33 years ago I put my self on a schedule go to bed at 10 and get up at 6 walk 5km, then my day starts, 33 years after I still do that everyday.
Absolutely a game changer, so grateful for Dr Chatterjee, blessings!
Love Dr C. s compassionate approach. 🤲🏽☀️🙏🏽🕊
Good advice. Robin Sharma wrote a book about this called The 5 am Club. But what do you do when you are a lousy sleeper like me? Hot flashes that wake me up every 30-60 minutes for 8 years now. At this point, I don't even look forward to bedtime. Been to many doctors with no real help. Changed my diet. Changed my bedtime routine. Melatonin made my migraines more frequent. Tried exercise. Sunlight. No caffeine after lunch. Meditation. Prayer. You name it. I'd rather have my youth and my horrible period back.
Have you seen any 'functional doctors'?
Have your tried acupuncture?
Have you tried supplements / teas such as sage, stinging nettle, valerian..?
I was the same until I started HRT
The only thing that stopped my hot flashes was taking a Vitamin E supplement. It saved my sanity.
Dropping all dairy helped my hot flashes. Hope you find some help.
My dementia start to reduce when i start to wake up at 5.00 am in the morning.
Would appreciate time stamps on longer videos please
I love everything that you are saying here. I have a question, how do I make this work with chronic illness? Like, Myasthenia Gravis, which severely impacts energy levels and ability to maintain routines?
As a child i had those experianceses walking up at 1am 2am 3am all those hours. Maybe that is why its still with me?Not getting enogh sleep. But those hours is fantastisch?Enjoying the nice fresh air?Thanks Rangan Chattergee?
A healthy reality... helpful advice,
Thanks!
Love this video! Thank you so much for all the personal sharing you do it so makes it so much more relatable! God bless!
Great idea Doctor, and I have been getting up at 5am, waking normally in the summer months of Queensland Australia. I don't have an idea of how to do this in the UK in Winter.
A great topic you might want to cover, How Not to Die at 3am? I have heard that this is a low point, with many heart attacks and deaths happening at this hour.
Thank you for putting this question here Rick. I struggle during winters. Hope Dr.RC responds to you.
Doctor Rangan, I also compose music and the most lovey tunes come to the mind in the time between 430-630am. Looking back I marvel at the tunes, was it really me who wrote!
Thank you for your wisdom! I'm taking it in:)
Wooooow, it was such a supportive and practical podcast. I love the was you care about small steps and from my personal experience it is the huge change to make a small steps. And i love part about your personal experience. Thank you for moment with Netflix. Subscribed and will go for more!
Really enjoyed the realistic view, tips, and ideas of waking up earlier and creating better habits. I know that it is not easy, but they do create a better sense of SELF. I attempted to sign up for the FREE Habit Change Guide and did not receive it.
Look forward to following other podcasts. Smiles from Mexico!
I think you are right on this as I imagine what you could do with all that time. If this turned into a routine I think it would make you more happy and you would go to bed early because your body clock will be telling you. I think also what you do with this time is the most important.
Life changing advice thank you
Sir ur content is awesome... Truly 👌🙏
Can we just hv timestamps pls ll b convenient to watch...
You are 💯 % correct.
Giving time to myself every morning has made my days be far less stressful. The way we start our days sets the tone for the rest of the day.
Thanks Doc, Don't we all wish our GPs had the same attitude.
Thank you for reminding me of this smart way to start the morning. I have used it in the past and I am going to try it again. I believe you are spot on.
Up early , out for a walk maybe an hour. Once back at home a green veggie juice, nothing like finishing a few jobs by 10.-10.30 am. This is after years of working various shifts including nights , on call as a mental health nurse. At long last now beginning to enjoy my retirement from a stressful career. Early to bed and early to rise. 😊
Get up at 5every day to get to Amazon with public transport, I get home at 7pm from amazon got to shower, got to eat and get ready for next day, usually 4days in a row, Doc u tell me???
Islam teaches us that the time before dawn is a blessed time! This is why the benefits are witnessed by all who utilize that blessed time.
My problem is I am up throughout the night I get an hour sleep here or there between taking and checking on my daughter when her breathing ventilator machine goes off or alarm beeping, and she seems to need to go to the bathroom at least 2 times during the night. Sometimes I think about going out in front of my apartment six A.M. but I am afraid. I am going to try to read for 10-15 minutes or try to shower myself first instead of washing her first and fix meals for the day instead of thinking of all the work I have to do for the day.
I really appreciate your suggestions. Thank you from Canada 🇨🇦
I feel like a passages in my life because I’m a full time mum for the last 27 yrs my youngest is about to start prep this yr I have 8 kids my partner doesn’t have goals doesn’t work properly so what he make I budget pay his on going tax debt slowing pay down a mortgage live in a house that need major work and backyard that never has work on it over the last 20 yrs since it was built.
I despise mornings the past 10 years after retirement. My kids are now adults with kids. After raising 4 kids (3 daughters & grandson) by myself over the years, hectic getting them organized, fed and driven to different schools in the morning, and me getting to the law office by 8, many days to court in downtown L.A., I do not like mornings, but very true much more productive days for early risers. 🤗
Thank you doctor for your advise to devote 5 minutes from 24 hour routine daily.
R in ex 💄mole yo yo 🥶🥶
Early to bed and early to rise makes a man healthy,wealthy and wise..(Benjamin Franklin)
Thank you for sharing this, very helpful
The only Amazing thing, left out is Jesus,, for Christians Jesus first and then us otherwise this is great Thank you Dr Rangan
I can reliably fall asleep only when I hit the sack at 2 am. Waking up at 5 am, having gone to sleep a mere 3 hours before would kill me. The .......healthy, wealthy and wise mantra doesn't work for me. And there are countless others like me. I wake up at 10 am and feel on top of the world. Try it, you will soon see the error of your ways!
I wake up at 5 after an early night and turn on you tube see what’s going on with MM and get stressed so Dr you are correct so I will take your advice and turn off the iPad thank you.
So great…. Thank you!
this came at the perfect time for me as I realised I had stopped several parts of my multi-hour early morning routine and this gave me the motivation to kick it all off again (20min breathing, 5min body stretch, 30 min meditiation, breakfast, 1hr dog walk) - unfortunately the links for the 2 guides are empty (nothing to do download - I am using Chrome/Brave).
Its right on top and both works.
Everyone has different things happening in their life. Example people who are well off seem to think they are better than others and are happy how about the other person who is on disability has a fixed income and is stuck cannot work what then. All I’m saying having money it’s what is going on in your life is important
Awesome. With a capital A.
It sounded to me more like Alexandra's routine when she woke up, was the main cause of her problems. What she needed was to pretend she was living with 60s technology in the morning.
I have never put the news on early. When Diana was killed I arrived at church then found out she had been in a car crash . Never seen a box set in my life.
Going to bed at 9:00 pm is punishment to me. I've been an owl all my life even as a child when I was forced to go to bed early.
Shift workers do not have the luxury of regular times. I didn't finish work on some days until 9:00 pm and could start work the following day at 7:00am Regular times were an impossibility.
A up Doc,, I wake up at 4 or 5 because I use to start work at 4 or 5 am, this was about 25 years ago, then I started work Nights 6pm until 6am, but I started working a straight Month, year in year out, until the First wife left with my 2 young Kids,
I wake up at 5 am or even earlier. Getting up then makes an awful long day which is not what I want as a pensioner
That worked for me for eight months but when winter came I fell off that schedule
Merry Christmas 🎁🙏
But you have to then go to bed an hour earlier. Having less than 7hrs sleep is detrimental to health isn’t it?
Not everyone has the same natural rhythm. If you are predisposed to be an owl, it makes 0 sense to force yourself to wake up at 5 am. Society favors early birds unfortunately, but there is nothing wrong with going later to bed and sleeping in as long as you have some kind of routine and sleep enough.
Hi Doc
Great content but please make shorter clips
Can't do 1h20 ones.
youtube.com/@drranganchatterjeeclips961
I like long ones - turn it off if you don’t like it.
@@paulmulhern1096 thanks Paul
@@Queenie-the-genie you're nice!
Try changing playback speed, I change most videos to 1.5 speed
People in general need to have a taste of the reward of behaving differently before they can actually do it. And the reward is not what other folks say will help you feel better about your life, the reward is a sense of place and significance in the world. Getting out of bed at 5am is not a huge ask for most who already have a connection with their true selves and their abilities. It is a huge ask for those who consistently found nothing but an emptiness at the end of their efforts and change.
So where to begin? Ask yourself what you really want and need to feel more in life. More as in bigger, spacious, fluid. Then follow the bread crumbs to people and activities that promote that. You may find a 5am start is not the most important thing, but finding a personal pattern that supports your style of joy, is.
Use 5am as a metaphor for change.
Very good, you are right
Get your sleep important also give your body and mind a good rest. It’s not all about this dang material world it’s about trying to have peace of mind and taking care of your family staying safe and healthy
Thank you.
That's why I don't watch fake news! Ignore the news and therapists!