You do not working?

If your circadian rhythm is disrupted, it can significantly affect your work performance, both in the short term and long term.


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🔹 Short-Term Effects on Work:

1. Decreased concentration – You may find it harder to focus, leading to more mistakes and reduced productivity.


2. Memory problems – You might forget tasks or instructions more easily.


3. Slower reaction time – You may respond more slowly to urgent tasks or unexpected situations.


4. Mood swings – Irritability, anxiety, or low mood can affect teamwork and communication.


5. Constant fatigue – You may feel tired even after rest, making it hard to stay alert or motivated.




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🔹 Long-Term Effects on Work:

1. Chronic fatigue or burnout – Ongoing tiredness can lead to mental and physical exhaustion.


2. Increased sick days – A weakened immune system may result in more illnesses, affecting attendance.


3. Poor job performance reviews – Consistent lack of focus or mistakes can impact promotions or job security.


4. Higher risk for shift workers


– Those in rotating shifts (e.g., healthcare, manufacturing, security) are especially vulnerable to long-term circadian disruption and its impact on job performance.

Put at morning 4am or 7pm better?

I work from 6am - 3.30pm



Rotating shift

Next shift is 3.00pm - 12.30 am

Try this



I just finished mine earlier lol

This post has been edited by Ayer: Jun 6 2025, 06:19 AM

What time you work?

So you think early wake up do this make you fresh but not even tired before you go work?

8

I'm worried about u if u think 20 mins workout is tiring lol. Well if you are new it will be pain but once your body familiar it will be beneficial

Skip dinner. So you got more time to "play with your phone". Healthier also to skip dinner.
Set alarm clock. By 9pm must sleep.
Give yourself extra 10 minutes to finish up your stuff.
You should sleep by 10pm.
Wake up at 4am.

If i skipped dinner then I will be very hungry...

If I sleep at 8 PM and wake up at 5 AM,
that’s 9 hours of sleep — should be enough.

You want me to wake up at 4 AM?
Why so early?

To exercise?

This post has been edited by plouffle0789: Jun 6 2025, 07:54 AM

So? I skip dinner every day. Help to loose weight and be healthier.

Some people need like 1H to travel. So wake up at 4am give you 1H time to travel.

I am skinny person so cannot skip dinner.


I took a taxi every morning.

I can claim from company.

In the morning, there are almost no cars on the road.
Those uncles drive like F1 drivers!

It only takes 20 minutes to reach the company(around 20km distance from my house to company)

I woke up at 4:50 AM.
I booked the taxi at 5:20 AM, and it reached the company by 5:45 AM.

So I don’t need to wake up at 4:00 AM.

This post has been edited by plouffle0789: Jun 6 2025, 07:55 AM

Yes this is important
I know.

Whether you are skinny or fat, fasting help to keep you healthy.
Also when you fast, you get extra time to do play with your phone (not productive)
Also not good to eat dinner after sun have set.

not good to eat dinner after sun have set.


Why?

Eating dinner late mess up your body clock.
It will lead to insulin resistance which is first step for diabetes to happen.
Also eating increases your heart rate making it more difficult to sleep.

The 5 am Club: Own Your Morning. Elevate Your Life’.
《早晨5点起床俱乐部：掌控清晨，成就人生》

It’s since become an international bestseller and the concept has become a bit of an online sensation too.

Now, members are soaring. Influencers sing the club’s praises. Life coaches share Sharma’s motivational quotes.


Social platforms are awash with the #5amclub hashtag.
So, given its popularity, it may be time to consider your own 5 am club application.



On my first morning, I got all the wisdom found in Sharma’s book and felt ready to apply it to my own life.

Here are three key ideas I learned from Blinkist’s explainer of The 5 AM Club.

1. You Need to Protect Your Limited Mental Capacity
We all have a limited mental capacity or cognitive bandwidth. And this can easily be taken up with work responsibilities, childcare duties, social media notifications, and all the errands we need to run.

We may have the best intentions to work out or read a chapter of a personal development book each day, but before we know it, our to-do lists have taken over and our cognitive bandwidth has been used up.


you should follow this 5am wake up club

This post has been edited by plouffle0789: Jun 8 2025, 10:56 PM

Join 4am wake up club

Because you work from 5am

This post has been edited by plouffle0789: Jun 8 2025, 11:05 PM

western countries 5am is different from Malaysia 5am.

No need club club all. Sleep early if you are working early. Sometimes I sleep at 10pm.

Explain more can?

Malaysia 5am dark af. some countries can be bright at 5am.