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. itunes.apple.com/us/podcast/success-how-i-did-it/id1205997729?mt=2
    Business Insider tells you all you need to know about business, finance, tech, science, retail, and more.
    Subscribe to our channel and visit us at: www.businessinsider.com/
    BI on Facebook: facebook.com/businessinsider/
    BI on Instagram: instagram.com/businessinsider/
    BI on Twitter: twitter.com/businessinsider
    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 USclip 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.
  • Howto & StyleHowto & Style

Comments • 9 310

  • MattyB Raps
    MattyB Raps 37 minutes ago

    Look at his hairline, this dude absorbed Raditz for sure.

  • Kunal Mazumdar
    Kunal Mazumdar 6 hours ago

    If I am paid up like a neavy seal then I can also wake like a neavy seal at 4:30 AM.

  • elfedits
    elfedits 8 hours ago

    He looks mean

  • Sameer Chakma
    Sameer Chakma 9 hours ago

    Well i mostly wake up at 4:30am. But then i'll get on my laptop or phone and then start playing game or watch movies, literally anything thats not productive. I guess i need a change

  • Supercubix z
    Supercubix z 11 hours ago

    I'm watching this in 12am

  • Florida Man
    Florida Man 12 hours ago

    I wake up at 2:40 am weekdays. I like to be off work in the early afternoon. If I start at 3:00 am, I'm usually done by 3:00 pm to 4:00 pm.

  • Danilo Silva
    Danilo Silva 14 hours ago

    i wake up at 05:45 everyday

  • Mac Ben
    Mac Ben 16 hours ago

    because thats when the french and indians attack.

  • Adnan A
    Adnan A 18 hours ago +1

    What do you do when you go to bed late and you’re tired?

  • It's a big World
    It's a big World 18 hours ago

    If I woke up at 4.30am by 5am I'd be in a coma

  • Rohit Kumar
    Rohit Kumar 23 hours ago

    He's right. My grandmother lived 97 years and she always said If you wake up before sun rises, you will never get sick.

  • subhra collection game & etc

    He looks the brother of kane who didn't get to sleep


    Sleep 8 hour

  • Mad Max
    Mad Max Day ago

    I wake up at 8.00 and work from 9.00 to 13.30. Then I have the whole rest of the day to do what I damn want to do. That's the way, man. If you're waking up at 4.30... your going to bed... when? 20.00 ??????? For god sake.

  • feedsunj
    feedsunj Day ago +1

    Basically what Muslims have been doing ...

  • rata1r
    rata1r Day ago

    I used to wake up at 4:10 am to get ready for work at 5 am. Saw a couple going for a run at 4:40 am during Jan. 1st. They quit after 2 weeks lol

  • Ronaque Rahman
    Ronaque Rahman Day ago

    Another stupid USclip video that's not stupid. Great. Now I'll have to look out for more videos of that kind.

  • Jimmy Appleballs

    u dont need to get up at 4:30am just to workout lol, dumb idea. u only need an hour to workout, you're telling me the only time you can do that is at 4:30am?

  • Deadpool
    Deadpool Day ago

    So he says everyone should wake up at 4:30 then everyone is up at 4:30 which defeats the purpose of you being alone at 4:30

  • Matthew Buckland

    Or do what I do
    1 get up about 6
    2 eat
    3 shit
    4 wake the family
    5 possibly shit again depending on dinner night before
    6 don’t say goodbye to anyone just go to work
    7 finish work go pub
    8 head home depressed that your wife’s still there
    9 repeat following day

  • Jammy joe
    Jammy joe 2 days ago

    common sense

  • K G
    K G 2 days ago

    10:30am 😍😍

  • a b
    a b 2 days ago

    what a monster

  • Touge Warrior
    Touge Warrior 2 days ago

    Woke up 4:45am work start 7am work end 5pm school start 6pm school end 9pm reach home 10pm get to sleep at 11pm
    Reason why I hate waking up early but I don’t have any choice
    And I work at construction site

  • feedsunj
    feedsunj 2 days ago +1

    Muslims have been doing this .

  • egnieves
    egnieves 2 days ago

    He probably falls asleep at 7pm. Look at this mans face. Looks tired af.

  • FormerMantis
    FormerMantis 2 days ago

    I recommend sleeping 6hrs. That gives you a full sleep cycle so you don't have to wake up during a cycle and feel worst then you went to bed

  • TheDragonINFINITE
    TheDragonINFINITE 2 days ago

    I wake up at 4:45 in the morning every day because highschool

  • EZ Duzit
    EZ Duzit 3 days ago

    "sleeping in until 6:45"

  • FORMULA 809
    FORMULA 809 3 days ago

    Good advise from Tito Ortiz brother.

  • Simanta Dutta
    Simanta Dutta 3 days ago

    I bet his wife's cheating on him with a guy who wakes up at 7am ...

  • Anthony DeRosa
    Anthony DeRosa 3 days ago

    They say the most successful people are morning people.

  • 313south✔
    313south✔ 3 days ago

    That guys face looks like he needs some sleep.

  • Jacob Black
    Jacob Black 3 days ago

    So many people in these comments are intentionally misunderstanding what hes saying or have an inability to listen at all.

  • Coding in Flow
    Coding in Flow 3 days ago +9

    4:30 am is for NOOBS. I wake up at 6am but 2 days earlier! So I have extra 48h while everyone else is still sleeping!

  • ρѻٱรѻก Շعɦ ฝعɭɭ

    He obviously doesnt look tired at all 😌

  • Vendetta For V
    Vendetta For V 4 days ago

    Tried this. Never got past the snooze

  • Alexander Freund
    Alexander Freund 4 days ago


  • Levelonesucks
    Levelonesucks 4 days ago

    Sleeping in until 6:45 lol

  • Miko Cyndu
    Miko Cyndu 4 days ago

    Well i think all Moslem who want Prayers would wake up earlier for they call Subuh pray

  • Nik Lav
    Nik Lav 4 days ago

    That’s a great idea if you single with no kids, work a 9 to 5 job and you don’t work shift work overnight.

  • j22man
    j22man 4 days ago

    Im going to bed at 4:30am whoops...

  • bobo42024
    bobo42024 4 days ago

    I wake up at 5am. Close enough.

  • thehouse719
    thehouse719 4 days ago

    this guy looks tired

  • Mubbasher Niaz
    Mubbasher Niaz 4 days ago

    Watching this at 00:00 lmao

  • Mario Arias
    Mario Arias 4 days ago

    "if you get up at 6:45... It's just awful"
    Dog I wake up at 9

  • Sam Kryptonite
    Sam Kryptonite 4 days ago

    I wake up at 4 30 to pee and go back to sleep, that's my work out

  • Tilnaor
    Tilnaor 4 days ago

    I wake up everyday at 6AM. and now my body wakes up at that time even at weekends. (go to sleep around mindight or half past)

  • Miguel valverde
    Miguel valverde 4 days ago

    this doesn't work if you work from 9am to 11pm, you can wake up 4am but you'll be really tired, very unhealthy

  • Teclado
    Teclado 5 days ago +1

    go to bed e-e-early? wake up at 4:30?

    hold my beer

  • kseries1981
    kseries1981 5 days ago

    "Stupid USclip videos". Yeah, like this one

  • Unicorn Lover _713
    Unicorn Lover _713 5 days ago

    I'm only watching this so I can wake up to watch the AMA'S I recorded lol.

  • Al Phuckya
    Al Phuckya 5 days ago

    I like how he’s not in your face about any of it. Aggressive but not overbearing. This guy is a great speaker

  • GTmaniac
    GTmaniac 5 days ago

    So you need to have an unhealthy sleep schedule in order to be productive during the day?

  • Elias Lindewall
    Elias Lindewall 6 days ago

    I go to work at 5am, and on weekends i go to sleep around 5am 💁

  • MrM1CH831
    MrM1CH831 6 days ago

    So i been in the military and i have been home trained. And I must say the freedom is nice.....js.

  • Juan Soto
    Juan Soto 6 days ago

    Man this guy is on point

  • Siretch
    Siretch 6 days ago

    I wake up at 4:30 am every morning!

  • OLL!
    OLL! 6 days ago

    *people in school think this is childs play*

  • Dios67
    Dios67 6 days ago

    I wake up to pee at 4:30 then go back to sleep.

  • Woody
    Woody 6 days ago

    "sleeping in till 6:45" sleeping in for me is 3pm 😂

  • Rhinocerical
    Rhinocerical 6 days ago +1

    silly you, I take a jump on the night by waking up late

  • The Saint
    The Saint 6 days ago

    I hate people buying into his crap advice just because he was a SEAL. Going to bed at 9pm and waking up at 4:30am is just plain stupid for most people.

  • Aks Aks
    Aks Aks 6 days ago

    Every night you think of waking up early and you spend up a lot of time on watching such inspiration video but all to vein. Instead just sleep now wake up early. Gn

  • Travian School
    Travian School 7 days ago +1

    I've been going to bed at 8-ish for the past year and wake up anywhere from 3am-6am depending on activity during day or previous wake up... No alarm ever. So good. Wouldn't wish anything else.

  • Southern Scythe
    Southern Scythe 7 days ago

    Whack off and go back to sleep cuz the wife isn't having any.

  • Alkis Drouk
    Alkis Drouk 7 days ago

    And here I am at 2 am watching stupid youtube videos.

  • Lucy Kayyy
    Lucy Kayyy 8 days ago

    Yeh wake up at 04.30 everyday and be chin strapped by 1600 in the afternoon makes sense...

  • Tayyab Abbasi
    Tayyab Abbasi 8 days ago

    This one of the benefits of waking up for Fajr

  • Sudarshan
    Sudarshan 8 days ago

    I wake up at 4.30 AM shuts off the alarm and sleep again

  • Tim Lewis
    Tim Lewis 8 days ago

    Last bonfire night me and my friends were all tired so we decided to go to sleep at 8pm. Me: That was an amazing sleep, goes into lounge "Wanna play rockband?" Looks at phone, it's 3:45am. Tiptoes around house, waits for friends to get up at 8am.

  • DabTime
    DabTime 8 days ago

    Arbeit macht frei

  • Sandero
    Sandero 8 days ago

    Why wake up at 4:30 if you can sleep 10 minutes less, and wake up at 4:20?

  • ExoPanda
    ExoPanda 8 days ago

    Who else rather sleeps at 4:30 than wake up?

  • i ' m    f u c k e d    u p
    i ' m f u c k e d u p 8 days ago +3

    Should've done 10 minute early. 4:20 ma dawg \//\/

  • Fowl
    Fowl 9 days ago

    Except he doesn't even say what the title does...

  • Brett MacnChee
    Brett MacnChee 9 days ago

    So basically he can’t give a good reason for waking up at 4:30 lol dude I’ll enjoy my sleep ins until 7 and my body will enjoy the extra rest you can enjoy your 6pm nap times lol

  • Reinaldo Fields
    Reinaldo Fields 9 days ago

    Dude I get 3 hours asleep every night since I was born. My mom said it was hard as he'll on her to keep up with my schedule.

  • Killah Kalico
    Killah Kalico 9 days ago

    I wake up 4:30 but work at 5:30. Guess I need to wake up 2:30.

  • Andyb 1983
    Andyb 1983 10 days ago

    330 every day

  • roastmypig
    roastmypig 10 days ago

    This shit is a joke. I like to wake up at 11

  • Tenshi
    Tenshi 10 days ago

    Wake up at 4:20 that will help. You could say its your high of the day.

  • Megan Keegan
    Megan Keegan 11 days ago

    Doesn’t say what time to sleep at

  • cuma212
    cuma212 11 days ago

    1:29 thank you for not dismissing night owls and label them as lazies

  • Saber Pendragon
    Saber Pendragon 11 days ago +1

    Sounds good in theory but to healthily wake up that early, you'll have to also go bed earlier. So you haven't gained any time at all. Yeah, waking up early to get more done sounds good, but going sleep earlier means you lose time in the evening. So no, you don't gain by doing this.

    • Jacob Black
      Jacob Black 3 days ago

      He addresses that in the video.

  • Djellsh
    Djellsh 11 days ago

    At night is the time my brain is most active, when I get to do my work most effeciently. At day im just a walking zombie.

  • Master Of Disguise
    Master Of Disguise 12 days ago +1

    I get up at 3:20 AM for work 👌

  • El'amin mochichi
    El'amin mochichi 12 days ago +1

    I wake up at 4:30 PM Everyday 💪

    WOLVES BABY 12 days ago

    His words are jewels.

  • Eduardo Montalvo
    Eduardo Montalvo 12 days ago

    he should've been thanos

  • Joseph Petro
    Joseph Petro 12 days ago

    I'm actually a different person now that I've been running this routine for 6 months. Just in a better mood and I need less sleep overall to feel just as rested. Bed by 9:45 asleep at 10 get up at 4:45 Bam. On a side note, this is good for your hormone cycles for sleep. Look it up.

  • Douglass MacArthur
    Douglass MacArthur 12 days ago

    I wake up at 2:00AM because I have work at 3:00. December is midnight because I work for the Post Office and the mail is crazy in the morning.

  • DeadHeatHipHop
    DeadHeatHipHop 12 days ago

    i hope to revive hip hop from its dying mainstream state. if youre with me check me out. love you guys who respect real shit

  • Say_10
    Say_10 12 days ago

    "...your just winding down and watching stupid USclip videos..."

  • Say_10
    Say_10 12 days ago

    i prefer 4:20 yeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

  • philipp kater
    philipp kater 13 days ago

    I get up at 4:30PM.

  • Tupac1996
    Tupac1996 13 days ago +1

    i don't even have the strenght to shit at 4:30

  • FanTrailerWorld
    FanTrailerWorld 13 days ago +1

    I dont think the time matters too much, but make sure you sleep enough hours. A lack of sleep has been linked to increased risk of cancer, heart disease, anxiety and depression. Also, napping doesnt provide the same benefits that one good night of sleep provides.

    USED TOILET PAPER 13 days ago

    Yeah im gona wake up at 4:30 after coming home in 2:00 ,after 12 hour shift

  • Agung Nugroho
    Agung Nugroho 13 days ago +1

    For muslim people, it is mandatory to wake up at 04.30 performing shalah (early morning pray )