waking up early is the sh*t

Summary

The speaker describes becoming an early riser after previously staying up late. He now aims to wake around 5:30 a.m., even when work starts later, because the extra time gives him a calmer, less rushed morning and a greater sense of control.

His mornings have included going to the gym, doing small tasks, meditating, praying, and having breakfast. He also notes that poor sleep left him feeling awful and that he needs to catch up on rest.

Key Wellness and Productivity Takeaways

• Make mornings less rushed: Use the extra time for personal activities—or simply relax rather than filling every minute.
• Take sleep seriously: Track your sleep and notice how different amounts of rest affect how you feel. The speaker reports feeling much better after nights with eight hours of sleep.
• Don’t confuse waking early with needing less sleep: He describes functioning after a very poor night, but also recognizes that he needs more rest.
• Build movement into your routine: Choose an activity you can stick with, whether it’s going to the gym, lifting weights, playing football or tennis, or playing table tennis.
• Make room for mindfulness or reflection: The speaker mentions meditating and praying outdoors in the morning.
• Be mindful of habits that can undermine well-being: He discusses alcohol, smoking, sleep, and sugar, while acknowledging that he struggles to avoid pastries and sweets.
• Aim for balance rather than rigid perfection: Choose healthier options most of the time, while allowing an occasional treat when it feels appropriate.
• Use tools that work for you: The speaker tracks habits with a template and encourages finding or adapting tools to suit your needs.
• Try a simple next step: Go outside for a walk without pressuring yourself to achieve a particular result.

Presenters and Sources Mentioned

• Presenter: Santiago Weppler
• People cited: Rich Roll, Andrew Huberman, and Mark Manson
• Other sources mentioned: An unnamed TED Talk about sleep and an unnamed YouTube video whose template the speaker uses.