Why You Should Wake Up at 4:30 AM Every Day, According To A Navy SEAL
Published on May 13, 2018
With a busy schedule, Jocko Willink finds time to get everything done by waking up before everyone else does. Willink, former Navy SEAL and author of "Way of the Warrior Kid" explains the one habit from service that he can't shake.
For the full interview, search for "Success! How I Did It" on Apple Podcasts or your favorite app. https://itunes.apple.com/us/podcast/success-how-i-did-it/id1205997729?mt=2
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Following is a transcript of the video:
Richard Feloni: Are there some things from your service that you can't shake? So for example, you still wake up at 4:30 in the morning, to go workout, what was it about your time in the Seals, that you wanted to keep these habits up?
Jocko Willink: They're good habits, why would you not wake up at 4:30?
Richard Feloni: Well what does this bring to you?
Jocko Willink: Waking up early? You just get a jump on the day. The reason I wake up at 4:30 in the morning is because no one else is awake yet, so that gives me the opportunity to do things that I need to get done, kinda selfishly for myself, and the big one in that category is working out. And it doesn't feel good at 4:30 when you get up, but by the time 7 o'clock rolls around, and you've already worked out, and you've already got some work done, and you've got some time to say goodbye to your kids before they go to school? It's infinitely better than sleeping in until 6:45, and you get out of bed, and now you've missed your kids going to school, or whatever. You're not prepared for the day, it's awful.
Feloni: So if someone, maybe they don't have time to work out or they just need something that could be like a quick fix, is there something that you recommend?
Willink: Oh yeah, workouts don't have to take a long time. Workouts can be very quick. Matter of fact, go do two minutes of burpees, as many burpees as you can, in two minutes, or four minutes, or six minutes, go and sprint, go and do anything very intensely, for a short period of time and you'll get great benefit out of it.
Feloni: Something I'm sure you hear a lot is 4:30, like this either just can't fit into my schedule, or if I'm gonna be realistic, I'm probably not gonna wake up at 4:30, what do you tell people who say that?
Willink: Yeah, and there's people that work night shifts, and there's people that it's unhealthy for them, they can't fall as-- it's like no, be healthy, get enough sleep, but, first of all, wake up at the same time every day and, if you pick that time and you start waking up at the same time every day, that's very good for you. It doesn't have to be 4:30, it could be 6:30, it could be 7, I don't know what your personal schedule is, but find out a time, pick it, set it, stick to it, and maintain that schedule, and that's gonna end up better for you.
I recommend it's earlier. I recommend that you go to bed earlier, 'cause what are you doing at night, most of the time? Most of the time at night, you're not working on anything super productive, you're just winding down and watching stupid YouTube videos, or surfing the internet, reading clickbait stories, right? Don't do that, instead, go to sleep, and then wake up early.
Feloni: Could you explain that notion of discipline equals freedom?
Willink: If you want more freedom in your life, you have to have more discipline. If you don't have any discipline, you'll end up with absolutely no freedom, you'll end up being a slave to other people that boss you around. There's all kind of problems that can occur, if you don't have discipline in your life. And the more discipline you have, the more freedom you're gonna have.
Feloni: So just the discipline of the Seals, will never-- it's impossible to leave?
Willink: No, it's possible to leave, there's retired seals all over the place that are undisciplined. They've moved on, and they don't care about that anymore. It's fine, I don't judge other people on what they're doin', like they're probably stoked to sleep in and hang out with their kids, and eat breakfast in bed, that's fine. I don't have anything against that. But for me? I wanna get up and go.
Michael Orme - 2 hours ago
I get up at 2.am and function on 3 hours sleep a night. I'll get my sleep when I get Alzheimer's.
Sajanpreet Manak - 2 hours ago
no ones awake at 2am either, can't i wake up then too
Fatal Ritte - 2 hours ago
I see my genuine reply was erased but all the goofy ones remain. I guess this video is on the same level as the comments. 👎
ryanhayn - 3 hours ago
How about no?
Danny Ellison - 5 hours ago
Lmao talking about waking up at 4:30 *eyes look like they are about to shut off*
TheSavege101 - 6 hours ago
Been waking at 5 for years with like 6 hours of sleep and it is so helpful.
Iroquois Plisken - 7 hours ago
My shift starts at 0430.
Five Cents Matter - 8 hours ago
I respect you. I appreciate your service to the country. I will not be waking up at 4:30am personally, but I do wake up at 5:15am for the same reasons. Quiet time to work and focus on yourself can really set the tone for the rest of the day.
Aaron playz567 - 8 hours ago
I'm 13 and I wake up at 5:00 everyday and doing that for a long time means I don't need an alarm anymore, I wake up naturally at that time lol
Joey Stalone - 9 hours ago
Yea nah thanks, off to the gulag with you
NinDrobo - 9 hours ago
That ending was kind of awkward
Paolo Scotus - 10 hours ago
Learn to sleep walk. Then you can have the best of both day and night. At 4:30 you can sleep and workout same time.
Nick M - 11 hours ago
Who’s kids are already at school by 6:45? Lol
Muhammad Malida - 12 hours ago
Most muslims wake up at 4 everyday during ramadan and a lot even on normal days, it's really beneficial
Neil Johnson - 13 hours ago
But McDonald's doesn't open until 10:30am!
Teodor Dovleac - 13 hours ago
I bet he got that natural frown from waking up that early 🤔
MrBigike76 - 15 hours ago
645 is sleeping in? Shit, ive gotta get some discipline!
Butcher89 - 15 hours ago
In a matter of fact 4:30-5:00 am is the natural time to wake up and go to sleep soon after sun went down
Vincent Quayle - 15 hours ago
what time does he go to bed tho?
scoobert snaccs - 15 hours ago
"Sleeping in till 6:45" lol that aint sleepin in for me
Kimora Diep - 16 hours ago
I go to sleep at 4am LOL
Bill Hicks - 16 hours ago
The future is militias, like USA was founded on. What are police but a bunch of guys with guns and walkie-talkies. The Navy SEALs are for stupid and lazy people who just want to join the military because they have no future anyway. Militias are groups of true Americans who live and breath it.
Lizzieisnotbusy - 19 hours ago
Calls 6:45 "waking up late"
Blindguy74 - 20 hours ago
Marge onthat - 21 hours ago
I awake 4:05 am. Now sunrise is 5:00 am.
miathapapaya - 21 hours ago
Nahhh. I work a 2-11pm shift, I'm a night owl and I like it that way because the world is quiet after midnight and I get my peaceful time to myself.
mark mark - 22 hours ago
I dont know why but he reminds me of Matt Damon
Disney Channel - 22 hours ago
I’m watching this at 4:47 am rn
Vincent Bielawa - 23 hours ago
Less than 7 hrs of sleep per day is insanely detrimental to your health, so I hope he's going to sleep early enough
TheGramJam - 1 day ago
I work til 6:30pm to 6am. lol