How Waking Up Every Day at 4.30am Can Change Your Life by Filipe Castro Matos (Transcript)

And I say: “Okay, I don’t sleep less. I only go to bed earlier.” This is what he is saying. That means: Bed early and rise early. In fact this is simple. I went to sleep a few hours before.

Four, Get rid of your obstacles. This is really important. When you want to change something in your life, it’s important to eliminate all the obstacles because it becomes much easier to reach your final goal.

Five, A healthy life is really important if you want to sleep properly. So I sleep well, I eat well and I exercise, and it helps a lot with that. I fall asleep really fast, 5 minutes on average. I sleep well and anywhere if needed, and I wake up without any problems, and this helps a lot, of course with my challenge. This is me exercising. So it’s a proof that I exercise.


Six, Forget snooze, please. For me this is one of the worst inventions ever on mankind. Come on, it doesn’t help you with anything. You delay for 10 minutes, 20 minutes, 30 minutes of your life. There are studies that say that you get more tired sleeping that time, and you are wasting your time for more interesting things. So forget this. Nothing good comes from snooze.

Seven, I only need 6 or 7 hours of sleep. This is me waking up a little bit. I swear that I’d like to sleep, but my body only demands this much time of sleeping. So why waste my time with sleep when there are a lot of things that are way more interesting?

Eight, I found that doing this, I have more working time. In fact 2 more hours per day. And in the end I can leave the office earlier and have some drinks with my friends enjoying the beautiful sun of Lisbon.

Nine, I found that it was a better way to get messages out of my way. During the morning no one is working, so I can answer all the emails and messages and I have an Inbox zero and no instant answer for today, and this is a great feeling during the morning.

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Ten, I found that I have also more time at the gym. So this is the proof that I go to the gym, and I found that waking up earlier, when I go to the gym I am not so tired. As I worked before for 2 hours that’s not an excuse. It helps a lot on those days when you think that you don’t have enough time to exercise.

Eleven, New view on the world. This gave me a few little feeling for pleasures like seeing a sunrise when I was running. This is great.

Twelve and last. You need the will to do it. But if you have it, no one will stop you. So this challenge was the result of many thoughts and many conversations that I had in the weeks before. This was a personal experience that put people to think and discuss about this subject. Many shared the story.

#21earlydays is still today, one of the most active hashtags on Twitter, without paying a cent for it. And more important than that, even the best part of it is that still today I continue receiving messages from people all over the world saying that they are waking up earlier, because of me, and that they are happier doing that! That’s great!

So, here’s my point: a small act, but different act, such as waking up at 4:30 am originated a big result such as putting people to think and discuss about their own schedules and how to be more productive.

Nothing of it was planned, and I never imagined that it would reach so big dimension. But I think this is what happens in everyone’s lives if you are willing to take that extra mile. Like in the butterfly effect, where a small change in one stage may lead to large differences in a later stage, anything you do today can result in a big thing tomorrow, for you and for other people.

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And this is more likely to happen if you do a lot of little things that you believe that will improve your life.

So, please, never forget: go beyond natural and think different; every little thing that you do everyday may lead to a big thing, a surprising thing in the future.

I don’t know where you’re going to be in the future, but I can assure you of one thing, that doing this you will grow, you’ll be a better person, and you’ll be happier.

Thank you.


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