📚 Getting Back on Track For School, Life, Waking Up Early (Interactive Exercise)

hey guys ~ so remember when I used to wake up at 4AM yeah.. I remember that too I haven’t been doing that in a long time.. but I’d like to so since it’s back-to-school season I thought I’d make a video on.. how I’m getting back on track
on waking up early why I wanted to do it how I’m gonna go about doing it and you guys can work on this with me so while this is very specific waking up early the process that I used and the kind of
formula that I use is very universal so if you’re interested in doing this
little interactive exercise with me.. pull out a piece of paper,
your journal, or a little sticky note and put on your thinking socks we’re gonna have some fun ~ before we can know where we’re going we need to know where we’ve been let’s use this handy-dandy
four quadrant from last week’s video but we’ll change it up a bit this time the question is:
what’s most important to you? these quadrants can be anything you want: school, mind, body, diet,
relationships, money, learning, exploring.. it can be whatever you want it to be now think back on the past
couple of months or last school year which aspects of your life have been awesome in what ways has it been awesome and how can you keep being more awesome and which areas of your life
could use some improvement and how can you do better remember to celebrate the small wins
no matter how big or small as you’re reflecting because it’s important to love ourselves
and give ourselves a pat on the back and not be so hard on ourselves all the time so starting with career because I’ve spent the majority of my time working this area of my life is going pretty well my channel has been growing you guys seem to be loving the content
that I’ve been putting out recently Beauty Within’s channel’s growing and I’m also challenging
myself creatively which is all great given how much time
I’ve been spending at work could I be more efficient with my time? absolutely ~ cause I spend
a pretty insane amount of time at work family wise, I call my parents
almost every day so this is good I’ve been a good kid 12 out of 10 deserving of endless pats on back social wise, you guys have seen that.. this is something that I’ve been
working on the past couple of weeks working less on weekends,
saying yes more, being less of a hermit.. and making more time for friends now spirituality ~ oof ~ this is something that
I haven’t been doing the best at though I’ve been going with emotions I have been slacking for
the past couple of months when I read and when I meditate
my mind wanders off and gets stuck frolicking for the majority of the time doing I don’t even know what hence how not chill and unstable I’ve been when I don’t meditate consistently I’m far less calm and far more prone to anxiety and I do this a lot with my hands and my fingers and it’s been a struggle trying
to get back to my early morning routine so this is an area that needs a major improvement and something I’m going to work on as for me-time.. similarly to spirituality.. since I’ve been spending most of my time at the office I usually just go home sleep,
wake up, and go back to work this clearly needs to change especially since I talk
about self-care all the time so with the four quadrants
see how helpful and versatile it can be with this you’ll be able to quickly identify
which area or areas of your life could use some TLC when I think back to the best and
most productive period of my life which is about a year ago.. when I was the most grounded and
at peace and calm and not stressed out it was when I was waking up early
with a solid morning routine of.. qi gong for an hour, meditation for an hour,
and reading Zhuan Falun.. the book written by the founder of
my spiritual practice Falun Dafa for an hour all before work this to me is.. remember the 80/20 rule where
20% of your input produces 80% of your output so there is 24 hours in a day if you sleep or have me-time for 8 hours
every day.. you’re left with 16 hours and 20% of 16 is about 3 hours so this goes back to knowing
what’s important to you and what those 3 hours mean for you these 3 hours are imperative
for my overall well-being and something I’ve been totally neglecting so now that we’ve identified
what I want to work back towards.. it’s time to do that so if the goal is to wake up early how do I make that happen time to dream ~ like I mentioned in my how to wake up early video.. our mornings start the night before to wake up early.. I need to sleep early and to go to sleep early.. it’ll be nice to have a relaxing wind down routine remember the key here
is to dream and to visualize don’t worry about the details yet focus on the bigger picture and imagine
how you’ll be able to achieve your goals here’s what my ideal bedtime
wind down routine would look like let’s have some fun with this and work backwards the end goal is going to bed grateful and unhurried what I’d like to do right before bed is
spend 3 minutes writing in my 5-minute journal “3 Amazing things that happened today..” “How could I have made the day better?” and I like filling out the next day’s..
“What would make today great?” to mentally prepare myself for the day ahead right before climbing into bed.. my favorite part of the night: skincare and oral care first comes the washing of the face
from the day’s sweats, oils, and worries and then comes taking
my sweet time with skincare time for oral care ~ let’s spend some time talking about this because I feel like it’s just
about as important as skincare but it’s not talked about nearly enough I’ve been making a point
to treat oral care as I treat skincare to take my time to do
the flossing and the brushing properly and to not skimp on quality I’ve been using this toothbrush for the past year I’m not too sure about the lifespan of toothbrushes and I’m pretty sure it’s not over a year I mean.. hey ~ it still worked fine but the good people at Quip recently
sent me these magical creations and I’m officially a fan Quip is an oral care company
that offers sleek electronic toothbrushes and a subscription service for
brush heads and toothpaste refills it’s legit the Tesla of toothbrushes and I appreciate how sleek beautiful and functional it is there’s a two-minute timer and 30-second
pulses to remind you when to switch sides because there’s also four quadrants in our mouths guiding proper brushing habits it runs on batteries so there’s
no wires and no need for charging it’s easy to travel with the brush holder doubles as a travel cover
and it sticks on almost everything need I say more ~ I never thought I’d get this excited
over toothbrushes but here I am ~ if you’re at all interested in this,
check the link in the description box below alright so what happens
after skincare and oral care since I’ve been trying to improve my Chinese I’d like to write a paragraph or two
of Chinese every night before going to bed by copying the book of my spiritual practice Falun Dafa one or two paragraphs is enough
because it’s very doable and it’s realistic and it’s practical and it’s not too intimidating we’re all about setting realistic
expectations here and achievable goals and in line with everything I’ve been
talking about on my channel previously about being conscientious and
intentional with what we consume I’d like this to be the last thing
I consume before going to bed not an article on my phone,
not scrolling through Instagram.. or watching some drama or videos on YouTube because it’s very important for us
to guard our mental space which is why I like to spend
15 minutes beforehand reading so 15 minutes because reading is life and 15 minutes is very doable
and not intimidating at all plus I usually read for more than 15 minutes anyway but if not, at least I read 10-ish pages
which is 10-ish more than zero so before getting situated on my couch wouldn’t it be nice to make a warm cup
of a little something something be it a cup of warm tea or a latte or even water as a way to prime myself and my body into thinking.. okay, consuming warm liquid get ready
to wind down, relax, and go to bed soon and I’m gonna give myself some options
because having options is fun and it spices up your routine and keeps things fresh the first thing is a caffeine-free
chai latte with oat milk the blend of tea, herbs, and spices
contain heart-healthy antioxidants.. anti-inflammatory properties and can aid in digestion next is this lavender lemon beauty collagen water a lot of you guys have been commenting on
how my skin seems to be glowing lately and I honestly owe it to this: collagen peptides I have it in my morning matchas and
again at night if I’m feeling a bit extra collagen helps enhance skin hydration,
improves skin elasticity, and maintains firm skin there’s about 10 grams of protein and 0 grams of sugar so very health approved and last we have the trusty turmeric latte the anti-inflammatory and antibacterial qualities
make it great for your skin and body I haven’t been making this as
much during the summer because.. the spices are a little too flavorful and
overpowering for the blazing hot days but it’s about to make a sweet comeback
very soon just in time for fall now that we visualized and
dreamed out the ideal situation for how we can get back
on track and tackle our goals it’s time to get into the nitty-gritty I’m going to start again with
my goal and work backwards if I want to wake up early.. how early do I want to wake up? how many hours of sleep do I need? what time should I be in bed? how long does journaling before bed take? what about my skincare and oral care routine? writing Chinese, reading, enjoying the warm latte.. so in total this is all about two hours so if I want to be up at 4AM
and get at least 6 hours of sleep I have to be in bed by 10PM
which means I need to be home by 8PM so I need to leave work by 7:30PM is that doable? we shall see in the coming weeks just do it ~ now that we’ve taken the time to
reflect, identify, visualize, and plan.. the only step left for us to do is to
put all that we’ve worked on into practice no matter how big we think or how hard we dream if we don’t actually take action.. they’ll be just that thoughts and dreams stuck
somewhere in our fanciful imagination so with me making this video of how I want to
start getting back on track with waking up early I want you guys to hold me
accountable for doing this so please let me know down below what are some things
you guys have been working on what are some things that
you’re hoping to work on for the new school year
or for this new fall season for work, for life, or just anything it is in your life let me know so we can help
keep each other accountable thank you so much for watching and thank you so much to Quip
for sponsoring this video if you guys are at all interested in these
super sleek and awesome toothbrushes the first 150 people will get 15% off
by going to getquip.com/rowena and check out the special red edition Quip toothbrushes everything is linked down below here is the biggest voice hug thank you guys so much for watching I love you endlessly and I will see you in the next video baii ~


  1. According to my dentist you should change your toothbrush every 3 months.

  2. Thanks friend because I got off track

  3. JUST this week, I changed my major from nursing to biology because I realized that it is not for me, and all my nursing friends telling me that I’m wrong. I’ve been feeling so overwhelmed and confused, and here you are with another video that comes at the perfect time! As always, thank you for the beautiful and helpful content 🙂
    Edit: I do the exact same thing with my fingers when I’m anxious!

  4. I'm recently working on waking up at 5 after watching your previous video about waking up early! I am so glad youtube recommended me that video. I've watched all of your videos, and got soooo inspired by them. I read the article you linked, which is asking 7 questions about life, and I can say I am totally different now. Thanks for showing all of your researches and thoughts to lead strangers to a better life! Keep up the great works❤️

  5. I am the worst at waking up early! Working on my sleep hygiene helped, it just didn't fully get me where I wanted to be. And now I'm going to try your tips out and see how they go! Thank you so much! -Plant Jess

  6. omg i change my toothbrush every 3 months hahahahha

  7. Only six hours sleep is not enough. I would suggest 7 hours because of health reasons.

  8. you always seem to upload what i need the most 😅🙏🏻

  9. aaa, I'm starting uni again soon – so many good tips, just what I needed!! I've been reading The Art of War for my business strategy class😁

  10. how early do you have to go to bed to get up at 4am 😂

  11. need to work more/harder on my master's thesis, thanks for the reminder XD

  12. Have you ever looked into zero waste?

  13. I needed to watch this! A year ago, I was doing so well getting up a 6am (waking up naturally) and I felt great! Now my schedule is so unbalanced and I feel like I'm just barely keeping up with life. I want to get back to feeling like I have command of my schedule, so I'm slowly working my way back to 6, but I kinda want to see if I can push it back to 5. Let's do it!

  14. just ordered one Quip electric toothbrush! <3

  15. I stopped watching your videos and stopped trying to take care of myself. Im so happy your video popped up on my feed. I needed this. ❤

  16. Kinda needed this right now. Thaaaanks for the reminder. Also chinese writing is so nice to look at ! I'm learning German right now, I want this to be one of the last thing I do before bed !

  17. Thank you so much, exactly what I needed 😊🌺

  18. Hi toothbrushes need to be replaced every 3 months 🙂 if electric, remove the heads

  19. i am trying to do something similar as well. i want to wake up earlier and do my hw one time and be just better to myself all around. bc i notice if i feel bad i will do worse and if i feel better i will do better and kept at it. i hope that you and i will be able to achieve the things we want and get an update video!

  20. You’re SO AMAZING! This video was needed 😭

  21. your content is exactly what my life needed.

  22. Where is that red journal from ?? I LOVE it!

  23. holy shit i think i might seem like a stalker because i can't help to leave a comment on every video… every day i'm more and more grateful that i've found you! <3

  24. I really need this! Thank you!
    I'm trying to balance my Uni life, which I hardly have any time for myself.
    Going to try this out, really thank you!

  25. Really helpful!!! Hope I can get up at 5am again!!!

  26. Informative and a relaxing video 💆‍♀️ Love the effort you put in your content! Thank you rowena! 💛

  27. haha for future reference the lifespan of a toothbrush is three months so i hope the quip has replaceable heads

  28. RJ woOO

    Awesome video btw!

  29. your handwriting for chinese is so good OMGG

  30. i have been going through such a hard time in my life and really needed this to motivate me. the only goals i'm setting are: making my bed, going to school and sleeping.

  31. A helpful channel indeed x

  32. I've had a app once that asked similar questions like your book, but I dont find the "what could you have done to make today better?" question that positive 🤔 was do i gain from wrecking my brain at the end of the day about what i "messed up" and didnt do today, or am I misinterpreting this step somehow?

  33. I can not drink something after brushing my teeth

  34. what brand notebook is the red one in this video?

  35. this was so helpful, you always seem to know exactly what i need :') going to transform my less used bullet journal to do this properly!

  36. Thank you for this!!

  37. I work on organizing my sleep because it is really bad …

  38. I have fallen in love with your videos. They're so informative and I looooove the fact that you provide links to products and articles that you talk about/feature. Thank you so much for everything.
    Those Totoro socks are killing me 💖

  39. i've been focusing a lot on balance, between my many school obligations, work, spiritual practice, and creative outlets. my job is something that i do purely to save money for when im in college and to have enough money to see concerts which bring me so much relief from my stress, but it wears me out a lot. so i've tried to balance my time and energy, and i really needed to hear the 80/20 thing right now. it totally changes my day when i stretch, write, and eat in the morning, and read, play bass, and tidy up before bed, and i've forgotten how much of a difference it makes.

  40. Can you please do a video on how to study for school & stay on track while doing other things?
    Ex. I play soccer & i also started going to the gym for the first time & i didn't go last week at all /: i need some motivation & I'm also looking for a job. Thanks so much !! Love from Texas 💚

  41. I needed this video. I need to wake up early too.👍

  42. After watching videos of you, I get really excited about life and improving my life <3
    Since I´ve been working for a deadline for uni I have been neglecting self care and my overall health, I really need to change that…
    Also the exercise was really helpful for me.
    Love as always Rowena <3

  43. Feeling incredibly inspired. keep killin' it, Ro!!

  44. school is back and I need to start sleeping more, eating more healthy and working on homework so I can have good grades

  45. At the moment my work and college schedule is quite busy and each day is different. So I'm trying to create a routine where I can focus on meditation and studying yet still have time for fun stuff and things I prefer to study such as Spanish and Japanese. It's a bit of a struggle getting into the swing of things especially when your schedule is really busy or different each day.

  46. needed this now…adjusting to college is so much harder than i thought! thank you rowena <3

  47. i want to work on my sleep schedule and my self discipline. school just started and those two aspects of my life have been suffering dearly.

  48. Great video Rowena. Very inspiring and timely. Please share the recipe for the turmeric latte. I need that in my life. 🙂

  49. I really have to buy myself some thinking socks.

  50. how do your videos keep getting better and better?? i love the interactive idea! please do more 🙂 ❤️

  51. let's get back on track together, team

  52. Something that can be really helpful is nighttime stretches it helps, especially for those that work standing or seating for a long period of time.

  53. No haters in the comment section, it feels great 😁💕

  54. This was perfect. I do independent study, and am a chronic procrastinator. It’s become a giant problem and step one of getting better at it is waking up early so I can have enough time to do what I want to as well as get my work done. I’m working my way up, so I’ll start getting up at 7:00. I’m trying to implement more exercise and meditation into my routine, as well as have time to make my own meals rather than eating junk 😬 This was so so helpful!! I’m excited to try it.

  55. This video is so helpful!! Definitely writing along !

  56. This is exactly what I need right now . I miss waking up early , working hard and for 4 to 6 hours, doing some of my hobbies but after a while , all these productivity faded and procrastination and laziness started coming back again. Thanks rowena for all your amazing and helpful videos and I'm working now to get back to my "productive mood" and I feel like I slowly starting to get there 😉

  57. uhm… a Tesla toothbrush that runs on batteries.. lol, the irony

  58. this helped me a lot! this school year is gonna be stressful and i have a lot of things to do and last year i wasn't taking care of myself like i should aka i would be really tired and have tons of mental breakdowns but i want to improve that and to be able to work without goinf through those feelings again! 🙂

  59. I love this type of lifestyle video. I’m inspired to persevere with my self improvement goals ( and to finally wean myself off social media which has really messed with my mental health and which my obsession with has hindered a lot of areas in my life )

  60. omg I do that thing with my fingers too! (I thought I was super weird 😂) for me it's like a subconscious grounding thing

  61. Exactly what I needed!!❤️

  62. Your so inspiring ❤️

  63. please keep doing what you're doing. so much love 🙂

  64. i wish i could get up at 4 and meditate/journal/walk but teens apparently need at LEAST nine hours to be at their peak state of mind and body…… not that i get nine hours but SIX for sure wouldn't work out. adolescence really blows sometimes

  65. love your videos but always feel blindsided when you don't disclose sponsorships early in the video.. no shame in sponsored content just be upfront about it

  66. I love quip!

  67. I spy RJ on the couch

  68. Your video was sooo much helpful
    Thank you so much^^

  69. Love all the rituals you have for the morning! So so helpful.
    This video is just full of goodness. Your videos are a cup of coffee. I'm calling it right here.

  70. I'd like to go to bed at a consistent time and rewind by consuming intentionally beforehand 🙂 we can do it!! this was so helpful, thank u rowena <3

  71. Love your videos 💜 They're so practical!

  72. Thank you for always working so hard to better our lives 🙂 This came at just the perfect time for me. I am stuck in old habits in a new season of life and I just needed a simple way to start new and begin again. Thank you!

  73. Your Chinese is better then my fluent English grammar

  74. that toothbrush seems nice BUT don't forget bamboo toothbrushs exist & pretty much don't polute 🙂

  75. Was that a RJ cushion?
    And the mimi ikonn five minutes journal?

  76. that's what im doing rn

  77. I truly don't want to sound racist or anything bad but Chinese girls are making my life wayyyyy better. They are so beautiful, organized, minimal, inspirational… Its just so beautiful

    thank you for inspiring me

  78. Exactly what i needed. Thank you!

  79. the 5 minute journal looks soo good i'm gonna get that

  80. suuuuuuper helpful video:) thanks sooo much 🙂

  81. Discipline is key😭

  82. I love how practical your tips are!

  83. Love love love this. 💗

  84. I've done this journaling exercise every month for the past 3 months and it has totally transformed how I think about my life! I've been able to actually make progress on changing things that bother me or aren't healthy instead of just brain dumping every few months and nothing changes. I'm happy to say my quadrants have gone from almost all negative to all the rise. Thank you so much for this exercise!

  85. Where is your desk from? I love it!

  86. i definitely need to program my mental state for school and also take time to relax too ~ thank you for this rowena!! 💖💖

  87. this helped me so much atm!

  88. RJ 💜💜💜

  89. Absolutely love this! Thank youuuuuuuuuuu

  90. One of my best friends gave me a five minute journal, and it just brought out the worst, lots of negative things came out instead :/ I should probably try it again.

  91. Love u

  92. I love you Rowena! Thank you for blessing us with this content! I’m excited to see an updated video if you stuck to this routine or did you find yourself slacking off? Thank you again your videos give me a piece of happiness ❤️ xxxx- I also wanted you to know I found you back in October last year and it was amazing, I binged all your videos in like 2 days 😆

  93. Dance more!

  94. Electric toothbrush please, it washes thousands of time more…'N BETTER!

  95. Feel like I'm coming to this video a little late in the game, but still very helpful! Thank you so much Rowena for your positive energy and focus, it's totally helping me find my solid ground.

  96. your chinese hand writing is soooo gooood!

  97. Hi Rowena, where did you get the notebook for copying the Fa?

  98. I love u Rowe! ur my fav channel for getting ur shit together kinda videos!

  99. i love the background music and your voice is so soft. i feel unwind whenever listening to your videos

  100. I am a Chinese girl .through your vlog,I have gained a lot of positive energy . thank you for your sharing. I hope i can become a girl like you . Sunshine happiness self confidence and knowledge

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