4:44 challenge

4am wake up x 44 days.

scroll to the bottom if you’re ready to start. or keep reading for more info.

day 1 & 2 – planning and prep

    • make the commitment. decide that this is something you will achieve no matter how many attempts it takes.
    • pick a goal to work towards
      • pick 1 area of your life you want to focus on and make a priority in these next 6 weeks (e.g., health, finances, communication skills, etc.).
      • determine an exact goal that you will achieve in this area by the end of this challenge.
        • be as specific as possible. the more detailed, the better.
        • this has to be a goal that you truly believe you are capable of achieving in this time frame. dream big for you are capable of anything that you can envision (obviously within the boundaries of the physical realm), but know that if you carry any doubt in your mind you will not achieve it. you can only go as far as you believe you can.
        • e.g., to run a 34 minute 10km
      • once you have determined the specific goal you will achieve, write it down on a cue card or piece of paper in the present tense as if you have already achieved it.
        • include the emotions you will feel having achieved this goal
        • e.g., i feel so elated and proud of myself for finally achieving my goal of being able to run 10km in 34 minutes.
      • the last thing you will do every evening before bed, and the first thing you will do every morning when you wake up is read this statement 5 times. then close your eyes and visualise you achieving this goal for 10 mins. convince yourself that it is already done. then throw it out of your mind.
        • don’t read it mindlessly. truly mean every word that you say even though your current reality may not reflect it yet.
        • as you read the statement and do your visualisation, feel the emotions of achieving your goal and sit in these emotions.
    • pick a book
      • pick one non-fiction book that you will read throughout this challenge (ideally something related to your goal). don’t order online (unless you have next day delivery). go to your local bookshop and buy it, you want to have it on hand and ready to go by day 3.
      • divide the number of pages in the book by 42, and then add 2. this is the number of pages you will read every day during the challenge. the extra 2 pages a day are there incase
      • you aren’t just reading your book, you are going to be studying your book. watch this video and do what it says.
    • planning your evenings
      • decide exactly what time you will go to sleep every night
      • create a 30 min – 1 hr evening routine
        • don’t spend too much time on this, you will end up tweaking it as you go anyways. just make something that you can start with and stick with in those first few days.
        • e.g., set alarms and put phone away 1 hr before set bedtime → 10 min plan tomorrow → 15 min static stretching → 10 min meditation → 10 min prayer → 15 min read your statement and visualise your goal → sleep
    • planning your mornings
      • decide exactly what time you will wake up every morning
      • create morning routine (length depends on how long you have in the morning)
        • don’t spend too much time on this, you will end up tweaking it as you go anyways. just make something that you can start with and stick with in those first few days.
        • e.g., chug a glass of water → 15 min read your statement and visualise your goal → 10 min prayer → 30 min reading → 20 min warm up → 45 min workout → 15 min recovery → go over read plan for the day
    • review & recalibrate
      • set a time every week (make it the same time every single week during the challenge) to:
        • review how the week went
        • review areas for improvement
        • change your plans if needed
        • plan the week ahead
    • decide exactly how you will celebrate once you achieve your goal and complete the challenge. you have to celebrate and be grateful for all the wins, no matter how big or small.

day 3 – 44

  • stick with your plan.
    • don’t be controlled by it. don’t fall apart if it falls apart. it is a guide, not law. stick with it, but tweak it and perfect it as you go.
  • failure
    • don’t go into this with the mindset that this will take a few attempts. you will achieve it first go.
    • but, if you do fail, that’s okay. give yourself grace. don’t beat yourself. discipline is the highest form of self-love, and you can’t hate yourself into loving yourself. still get up, the day isn’t done. do what you can that day. reset. try again, start again from day 3. if you need to make changes to your plan, start again from day 1. just don’t quit. you are not defeated until you accept defeat.
    • if you need advice, motivation, or someone to hold you accountable feel free to reach out to me at info@4evaluvd.com
  • success
    • once you complete the challenge and achieve your goal, don’t forget to celebrate (this is non-negotiable, if you do not complete this step you have not completed the 4:44 challenge).
    • tell someone you love and/or reach out at info@4evaluvd.com. i’d love to hear about your achievements, what you learnt, how you celebrated, and to share some insights with eachother of our experience being part of the 4am club.

if you’re ready, sign up below and i’ll send you some resources to get started.