THE 5 AM

MUSCLE MEMORY
How To Become
The Energetic Early Riser
Without Discipline & Alarm Clock

5. Activate
EARLY RISER
Muscle Memory
5 AM MUSCLE
MEMORY
4. Associate
(without alarm) Pleasure

3. Set
Intention DISCIPLINE
(with alarm)
2. Break
Inertia

1. Priming
MUSCLE
MEMORY > DISCIPLINE

LATE RISER LATE RISER

REGRET & REPEAT

ARJUN SINGH KALSI

“The advice and strategies found within may not be suitable for every
situation. This work is sold with the understanding that neither the
author nor the publisher are held responsible for the results accrued
from the advice in this book.“

Copyright ©2021 Arjun Singh Kalsi | All rights reserved.

No part of this publication may be reproduced, distributed, or

transmitted in any form or by means, including photocopying,
recording, or other electronic or mechanical methods, without the
prior written permission of the publisher, except in the case of brief
quotations embodied in reviews and certin non-commercial uses
permitted by copyright law.

1 ARJUN SINGH KALSI

 “Dedicated to every Achiever in the
world who is trying to put a dent on this
universe with their daily routines.”

- Arjun Singh Kalsi, Creator - THE 5 AM MUSCLE MEMORY

Won at IIT BHU competition, Krackat (similar to CAT),

1st position among 5000 entries from all over India. (2017)

Served as an Academic Counsellor @Byju’s,

where I coached and consulted 300+ students along with their
parents. (2018)

Crossed 5,00,00,000+ views on Tiktok for creating inspiring

stories. (2019)

2 ARJUN SINGH KALSI

"I have never seen anything extraordinary than
the 5 AM MUSCLE MEMORY for LATE-RISERS to
become energetic EARLY-RISERS."

Gagandeep Kaur, PhD

Postdoctoral Associate in Lung Biology Research
-Author and Reviewer of Scientific literature
-Specialization: COVID-19, Smoking/vaping, Pulmonary health.

Published research paper on Covid-19 at

WHO| WORLD HEALTH ORGANIZATION

3 THE 5 AM MUSCLE MEMORY

 CONTENTS
INTRODUCTION 5

THE MIRACLE OF THE 5 AM MM 7

THE 5 AM MM DIAGRAM 9

5 STAGES 10

DESIGN 5 STAGES 14

IMPLEMENT 5 STEPS 20

THE MISSION 24

CONCLUSION 25

BONUSES 26

4 ARJUN SINGH KALSI

 INTRODUCTION
“I have achieved a status in my life with my consistent efforts.
But I am not able to wake up early which spoils my day,
followed by severe headaches and makes me feel helpless,
miserable, and behind everything; the worst part is, I regret
and repeat.”

I
As a Peak Performance coach for more than 1000 Achievers, I

LS
hear this pretty often from my clients.

KA
99% of them are so good at turning a vision into reality and
making the impossible possible.
GH
But, when it comes to having a routine in which they wake up
early, exercise, and have some “ME TIME” before the day
starts, they fall short.
N

The Problem I see is this: Lack of Muscle Memory

SI

See the same clients who demonstrated clear signs of

N

discipline by consistently working hard for their career and

JU

making it huge in life are not able to use that discipline to

sleep on time and hence wake up early.
AR

And, it’s not their fault. It’s because of what I call the “Curse of
Vision.”

If you have watched the movie “Baahubali,” you know this

already.

We got stuck with the protagonist, “Baahubali” because this

character comes with a status of a true king and we treated
all other characters as secondary.

5 THE 5 AM MUSCLE MEMORY

The same thing happens when someone tries to
demonstrate discipline.

We get stuck with the big picture (DREAM/GOAL) because it

comes with a huge status and we forget the small picture
(DAILY ROUTINE) because it is secondary and anything
secondary is not worth the effort.

We can find the discipline for the war that will happen once a

I
LS
year but we cannot find the discipline for every day’s battle.

The discipline quality is deep-rooted in all of us but it doesn’t

KA
seem to work for our daily routine.

Muscle Memory is very different from discipline and it has

GH
the power to make you very, very productive.

And, with this book, my wholehearted promise to you is to

N

give you that power with The 5 AM MUSCLE MEMORY.

SI
N
JU
AR

6 ARJUN SINGH KALSI

 THE MIRACLE OF THE
5 AM MUSCLE MEMORY
When my student Prashant started waking up at 5 AM
without the alarm clock, I was stunned.

He did it in 21 days. He used to identify himself as a late riser

I
LS
followed by multiple failed attempts to wake up early.

KA
Here’s his morning selfie in its full glory:
GH
N
SI
N
JU
AR

Without an ounce of discipline, he was able to wake up early

and outperform every other method he has tried before.

The reason for the success of his transformation is because

he deployed his unique routine backed by Muscle Memory.

7 THE 5 AM MUSCLE MEMORY

When you are working for your long-term dream, there is a
status attached to it and it’s much easier to find discipline for
it but when you think about working for your daily routine,
you just don’t care.

Remember this - You don’t care about your daily routines

until you know that the fastest, shortest, and easiest way to
win the war is by winning every day’s battle.

I
LS
And, unlike long-term dreams/goals, where finding discipline
is easy because we are driven to solve our big problems, we
fail to do the same for our daily routines.

KA
Hence, Muscle memory is nothing but specific movements
that our body remembers. Once we remember cycling or
GH
swimming or dancing or riding a bike, we never forget it
because of muscle memory.
N

We start doing stuff without thinking about the steps

SI

involved. Through practice, we can build super strength. We

have created just the system for waking up early called “ THE
5 AM MUSCLE MEMORY”.
N
JU

And, THE 5 AM MUSCLE MEMORY will help you to become

the energetic early riser without discipline and alarm clock
AR

and even if you have been a late riser your whole life.

Okay, what do you need to do with THE 5 AM MUSCLE

MEMORY to build your unique routine and become the
energetic early riser?

8 ARJUN SINGH KALSI

 THE 5 AM MUSCLE
MEMORY diagram

I
LS
KA
5. Activate
EARLY RISER
Muscle Memory
5 AM MUSCLE
GH
MEMORY
4. Associate
(without alarm) Pleasure

3. Set
Intention DISCIPLINE
N

(with alarm)
2. Break
Inertia
SI

1. Priming
MUSCLE
MEMORY > DISCIPLINE
N

LATE RISER LATE RISER

REGRET & REPEAT

JU
AR

9 THE 5 AM MUSCLE MEMORY

 5 STAGES
THE 5 AM MUSCLE MEMORY is about 5 stages that convert
late riser into an energetic early riser -

1. Priming
2. Break Inertia
3. Set Intention

I
4. Associate Pleasure

LS
5. Activate Muscle Memory

KA
STAGE 1: PRIMING
Priming is the Pre-Effect that changes the course of the
GH
result. Let me demonstrate this with an example.
N

FEEL HOT FEEL COLD

SI
N

Normal Temperature
JU

If you put your hands in a container of water, both hands will

feel the same temperature (normal).
AR

2 MINS

Cold Water Normal Hot Water

Temperature

But what if before you perform this task, we make you put

10 ARJUN SINGH KALSI

your one hand in the cold water container and the other in
the hot water container for 30 secs. Immediately after that,
we make you put your both hands in a normal water
container and ask you whether it is cold or hot or normal?

Your one hand will feel that the water is cold, while the other
one will feel that the water is hot, but in reality, the
temperature of the water is normal, this pre-effect is what
priming is.

I
LS
Why does Priming work? Thanks to the great scientist Albert
Einstein, who proposed the theory of relativity, a moving car

KA
is at rest for the person sitting inside it while it is in motion
for the person gazing upon the car from a distance.
GH
Every night before you sleep we will prime you to wake up
early. We will transform your perspective; shatter your
delusion and lead you to reality.
N
SI

STAGE 2: BREAK INERTIA

Inertia as we studied in Physics, is about resistance,
N

resistance to change. A bus moving (motion) will take a

JU

tremendous amount of energy to come to a halt (rest), while

a bus standing (rest) will take a tremendous amount of
AR

energy to commence movement (motion).

We, humans, experience the exact form of resistance when it

comes to sleeping at night - “motion to rest”, and waking up
in the morning - “rest to motion”.

The 5 AM Muscle Memory is designed to help you defy night

inertia and morning inertia effortlessly.

11 THE 5 AM MUSCLE MEMORY

STAGE 3: SET INTENTION
We feel powerless when our monumental efforts go into vain
irrespective of how big or little they are. But the power lies in
turning your weakest link into the strongest bond.

In stage 1, we set the intention in the mental space using

priming, but in this stage, we will set the intention in the

I
physical space.

LS
We will deliberately perform 10% of our morning task before

KA
going to bed which can be done within a min using muscle
memory.
GH
Once the intention is set, we will find an internal pressure to
not ruin our monumental effort, hence the motivation.
N

STAGE 4: ASSOCIATE PLEASURE

SI

We are driven by two forces, one is immediate pain and the

N

other is an immediate pleasure. We can find the motivation

to gain immediate pleasure and to avoid immediate pain.
JU

The fundamental idea to waking up early is about linking

AR

immediate pleasure to the morning and immediate pain to

not waking up early.

Stage 3 was about linking some form of immediate pain to

not waking up early.

We will perform some activities that give us pleasure and

with enough repetition (21 days) using Muscle Memory our
morning will become pleasurable. In a nutshell, just waking

12 ARJUN SINGH KALSI

up early will give us immediate pleasure.

STAGE 5: ACTIVATE MUSCLE MEMORY

Muscle Memory is the specific movements that the body
remembers. To activate Muscle Memory, we have to perform
the given tasks in the same order every single time so that

I
our body remembers and it becomes a no-brainer.

LS
Why have we never experienced the power of Muscle

KA
Memory before?

We were obsessed with getting the work done and not how it
GH
is done. You can exercise the power of discipline and be
super productive for a day or two, but discipline won't last in
the absence of dedicated systems.
N

With THE 5 AM MUSCLE MEMORY, we create do or die

SI

systems that are backed by Muscle Memory.

N

And soon, the workflows become automatic, nothing less

than a miracle.
JU
AR

13 THE 5 AM MUSCLE MEMORY

 DESIGN 5 STAGES
Let me quickly explain the 5 stages of Prashant’s story I
shared with you before.

UNIQUELY DESIGNED STAGE 1:

PRIMING

I
LS
We worked together with his problem of being a Late Riser

KA
and I could highlight the pain points that have the potential
to drive him on purpose. We drafted his unique pleasure
points by linking an outcome and emotion to each pain point
and named it the PRIMING LIST. We have kept only four
GH
major points become “less is more” and with a huge list,
priming will lose its effect and the entire process will become
N

overwhelming to him. Here’s the list -

SI

1. By being a late riser, I experience a pathetic start to the

day which ruins my mood, my work, and people around
N

me, which leads to a pathetic week, pathetic month,

pathetic year, and hence a pathetic life. This needs to
JU

change, I am not a pathetic person. I am born to be THE

ENERGETIC EARLY RISER WITH THE MEANINGFUL LIFE and
AR

I am on the path to reclaiming my true self.

2. Waking up early is the only way how my life will change;
else regret and repeat.
3. The only way I can wake up early is if I sleep on time; else
regret and repeat.
4. I can go from being behind everyone to being ahead of
everyone with my one tiny decision of sleeping on time &
hence waking up early. (USE 10 SECS OF COURAGE: The
moment when you take a deep breath and just do it)

14 ARJUN SINGH KALSI

We wrote these four points on paper and stuck them where
he brushes his teeth before going to sleep. We made it
effortless for him to go through the list and linked it with an
existing habit. If you don’t brush before going to sleep, hang
on.

Every day he was primed to sleep on time and wake up early.

That's is how we build a mindset.

I
LS
UNIQUELY DESIGNED STAGE 2:

KA
BREAK INERTIA
Inertia is about fighting resistance, and you can win over
inertia when you burn the boats. You enter an island, with an
GH
ongoing war, if you burn the boats with which you came, you
cannot go back and you are left with two options, do or die.
N

When there is no plan B, we give 100% to plan A, and 9 out of

10 cases we win. That is what we are going to do.
SI

We will set an alarm without the snooze button for the start
N

of the morning routine and for the start of the night routine.
These alarms will turn off only when we complete a task
JU

assigned for the morning and the night routine. You can use
an app, like ALARMY which can help you with such
AR

functionality.

Prashant’s task in the morning was to click the picture of the

refrigerator and only then the alarm will go off.

We transformed his state from rest to motion, from sleeping

to waking up and walking to the kitchen to turn off the alarm.
You can do this effortlessly if you are taking a sleep of at least
6 hours. (We recommend 7 hours for better results)

15 THE 5 AM MUSCLE MEMORY

Prasant’s task in the night was to click the picture of the
PRIMING LIST and only then the alarm will go off. Standing
there he would read the PRIMING LIST simultaneously
brushing his teeth.

UNIQUELY DESIGNED STAGE 3:

SET INTENTION

I
LS
An idiot with a plan can beat the genius without a plan, well
said by Warren Buffett. What does a sleepy person do

KA
without a plan? Maybe will go back to sleep.

Prashant had a different plan. We made him keep a glass of

water and walking shoes next to the refrigerator and the
GH
chair, every night immediately after brushing his teeth.
N

The next morning after clicking the picture of the

refrigerator, the sleepy Prashant would see the efforts he did
SI

last night to wake up early, and now going back to sleep will
be painful because that will make his monumental effort of
N

keeping shoes and a glass of water into vain which is not

acceptable.
JU

Prashant sits on the chair, drinks the glass of water (Helps his
inner system to wake up), and puts on his shoes without
AR

much thinking as he is in a sleepy state. The intention part

worked like a charm and now he cannot go back to sleep
with his shoes on, hence making it difficult to go back to
sleep.

UNIQUELY DESIGNED STAGE 4:

ASSOCIATE PLEASURE

16 ARJUN SINGH KALSI

We are driven by immediate pleasure, and some of the
common patterns for immediate pleasure are music, a cup of
coffee, or going for a walk.

We have to do something after waking up early that is

pleasurable so that waking up early becomes less painful
than not going back to sleep. In a choice between, painful
and less painful, we will go with the latter.

I
Prashant loved the idea of going for a walk and that is why

LS
we made him keep his shoes next to the chair with a fresh
pair of socks every night before going to sleep.

KA
You can keep a cup of milk in the refrigerator before going to
sleep and when you wake up, you can click the picture of the
GH
refrigerator and transfer the cup of milk to the microwave for
a min to warm it. And now, you are locked in for a min, in this
one min you can wash your face and make your bed, which
N

makes it difficult for you to going back to sleep.

SI

As you relax and sip your coffee, you experience pleasure

and the awe of life which is priceless.
N
JU

UNIQUELY DESIGNED STAGE 5:

AR

ACTIVATE MUSCLE MEMORY

The 4 stages that we have discussed so far talk about THE 5
AM MUSCLE MEMORY system that will make us wake up
early effortlessly but without activating the Muscle Memory
we will never be able to sustain this system.

The key to activating Muscle Memory is about repeating the

same set of movements in the same order every single day

17 THE 5 AM MUSCLE MEMORY

until the body remembers it and the entire process becomes
a no-brainer.

With Prashant we made him write his MUSCLE MEMORY

FLOW CHART and convinced him to follow the same order.

MORNING ROUTINE:
ALARM RINGS - CLICK PICTURE OF REFRIGERATOR - SIT ON
CHAIR - DRINK WATER - WEAR SHOES - WASH FACE - GO FOR

I
A WALK

LS
NIGHT ROUTINE:

KA
ALARM RINGS - CLICK PICTURE OF PRIMING CHART - READ
PRIMING CHART - BRUSH TEETH - KEEP SHOES NEXT TO
REFRIGERATOR - KEEP GLASS OF WATER NEXT TO
GH
REFRIGERATOR - LAY IN BED WITHOUT MOBILE - COUNT
FROM 10 TO 1 AS SLOWLY AS POSSIBLE AND DRIFT INTO
SLEEP
N

We made sure with Prashant that he repeats tasks as

SI

precisely as possible. He kept shoes in the same place every

day, he sat on the same chair and he followed the MUSCLE
N

MEMORY FLOW CHART religiously.

JU

Within 21 days he was able to wake up early even without the

alarm clock.
AR

Armed with these 5 stages, Prashant drafted his own unique

5 AM MUSCLE MEMORY system that transformed his life
from a late riser to an early riser with more time for his
family, his work, his career, and of course for the things
Prashant loves doing like going for a walk.

It’s hard to remove the “Curse of Vision” and design your

morning routine and Prashant was able to do it effortlessly

18 ARJUN SINGH KALSI

with the 5 AM MUSCLE MEMORY.

That’s how you become the energetic early riser who is

ahead of everyone without discipline and an alarm clock.

In the next chapter, we’ll cover the 5 steps you need to take
and emulate Prashant.

I
LS
KA
GH
N
SI
N
JU
AR

19 THE 5 AM MUSCLE MEMORY



IMPLEMENT 5 STEPS
STEP 1:
Create your PRIMING LIST and stick it where you brush your
teeth so that you can simultaneously read it effortlessly.

I
LS
PRIMING LIST

KA

PRIMING LIST
1. By being a late riser, I experience a pathetic start to the day which ruins my
mood, my work, and people around me, which leads to a pathetic week,
pathetic month, pathetic year, and hence a pathetic life. This needs to change, I
am not a pathetic person. I was born to be THE ENERGETIC EARLY RISER WITH
THE MEANINGFUL LIFE and I am on the path to reclaiming my true self.
2. Waking up early is the only way how my life will change; else regret and repeat.
3. The only way I can wake up early is if I sleep on time; else regret and repeat.
4. I can go from being behind everyone to being ahead of everyone with my one
tiny decision of sleeping on time & hence waking up early. (USE 10 SECS OF
COURAGE: The moment when you take a deep breath and just do it)
GH
N
SI
N
JU

STEP 2:
AR

Download the ALARMY APP from the play store or apple

store and set two alarms for the morning routine and the
night routine.

First set the morning alarm for 5 AM with the task to click the
picture of the Refrigerator without any snooze option.
Instead of a picture task, you can also assign the bar code
task in which you have to scan a barcode on your
refrigerator, as this method is more accurate.

20 ARJUN SINGH KALSI

Second, set the night alarm for 10 PM with the task to click
the picture of the PRIMING CHART.

I
LS
KA
GH

STEP 3:
N
SI

Decide what little action you will take for the morning
pleasure activities before going to sleep to set the intention.
N

It can be keeping a cup of milk in the refrigerator or a glass of

JU

water on the table or your shoes next to the chair.

AR

I would recommend you can go with a hot beverage because

it helps anyone to become more aware.

STEP 4:
Create your MUSCLE MEMORY FLOW CHART and commit to
always follow the same order so that Muscle Memory
activates for you and you start waking up early without an

21 THE 5 AM MUSCLE MEMORY

alarm clock.

MUSCLE MEMORY FLOW CHART

MORNING ROUTINE: NIGHT ROUTINE:

-ALARM RINGS -ALARM RINGS
-CLICK PICTURE OF -CLICK PICTURE OF PRIMING CHART
REFRIGERATOR -READ PRIMING CHART
-SIT ON CHAIR -BRUSH TEETH
-DRINK WATER -KEEP SHOES NEXT TO THE

I
-WEAR SHOES REFRIGERATOR

LS
-WASH FACE -KEEP GLASS OF WATER NEXT TO
-GO FOR A WALK REFRIGERATOR
-LAY IN BED WITHOUT MOBILE

KA
-COUNT FROM 10 TO 1 AS SLOWLY
AS POSSIBLE AND DRIFT INTO
SLEEP
GH
STEP 5:
N

Call a friend and tell them about your mission of becoming

SI

the energetic early riser and you need their help to keep you
accountable.
N

In schools/colleges we have teachers and in workplaces, we

JU

have managers to keep us accountable; we always need

support, somebody who can push us.
AR

Tell your friend that every day at 5 AM you will send him/her
a message saying, “I am the early riser” for the next 21 days.

We all want to walk the talk and preserve our identity and
when we commit to somebody there is an internal pressure
to live up to our commitment because our identity is at stake.
If you disobey our commitment, we will lose respect, and
nobody wants that.

22 ARJUN SINGH KALSI

 I
LS
KA
GH
N
SI
N
JU
AR

23 THE 5 AM MUSCLE MEMORY



THE MISSION
Let that sink in: Your job as a human being is to overcome
the curse of vision and make your daily routine as important
as your long-term dream/goal.

You might be having a question in your mind as to why

discipline doesn’t work for our daily routines?

I
LS
The reason is just this: Your mind is only looking to solve the
big problems you’re facing in your life right now.

KA
Remember, Muscle Memory > Discipline.
GH
N
SI
N
JU
AR

24 ARJUN SINGH KALSI



CONCLUSION
The 5 AM MUSCLE MEMORY has helped more than a
thousand Achievers to master the skill of waking up early
energetic without discipline, and an alarm clock and I wish it
does the same for you.

Let’s convert more late risers into early risers with the 5 AM

I
MUSCLE MEMORY.

LS
KA
GH
N
SI
N
JU
AR

25 THE 5 AM MUSCLE MEMORY



B O N U
S 1
10 EMPOWERING BELIEFS
10 Empowering Beliefs to become unstoppable which you
can install using the PRIMING LIST METHOD with zero effort:-

1. People who fail focus on what they have to go through,

I
LS
people who succeed focus on what they will feel like in
the end.
2. Remember the motive behind everything.

KA
3. If you settle with nothing but the best, you will have the
best.
4. To get something new done, you have to be stubborn and
GH
focused, to the point that others might find
unreasonable.
5. Don't fight with your loved ones, fight for them, agree to
N

disagree to diffuse any situation.

SI

6. Hold on to the good in people and leave the bad behind.

7. Listen to your self-talk, if it's is negative ask a better
question.
N

8. Kill the negative thought when it is little, problems need

JU

the energy to survive.

9. Turn every pain, every mistake, every problem into an
AR

opportunity for growth.

10. Whatever you will hold in your mind on a consistent basis
is exactly what you will experience in your life.

29 ARJUN SINGH KALSI



B O N U
S 2
10 EMPOWERING QUESTIONS
10 Empowering Questions to generate extraordinary
thoughts to do the impossible which you install using the
PRIMING LIST METHOD with zero effort.

I
LS
1. What is not perfect yet?
2. If today were the last day of my life, would I want to do
what I’m about to do today?

KA
3. Will this matter 5 years from now?
4. Why am I always excited?
5. How can I 10X my effort today?
GH
6. What am I grateful about?
7. Is there any limit I am setting on myself?
8. Who is doing better than me and what I can learn from
N

them?
SI

9. How can I enjoy the process?

10. How can I change myself instead of changing someone
else?
N
JU
AR

30 ARJUN SINGH KALSI



B O N U
S 3
10 EMPOWERING PATTERNS
10 Empowering Patterns that anyone can use to go from a
frustrated, sad, or depressed state of mind to Peak
State(Best-Self) in 2 mins:-

I
LS
1. Listen to High-Intensity Music (Motivational)
2. Take Hot & Cold Shower
3. Exercise Until You Sweat

KA
4. Plan Excitement List (Mon: Cycling, Tue: Meeting Friend...)
5. Relive Any Past Achievement (Use Imagination and
Emotions)
GH
6. Take a Small Challenge and Make it Happen like Cleaning
Room
7. Practice Deep Breathing, Inhale-Hold-Release in 4Sec-
N

7Sec-8Sec Cycle
SI

8. Skipping/Jumping
9. Sing and Dance Simultaneously
10. Read 10 Empowering Beliefs Loudly
N
JU
AR

31 ARJUN SINGH KALSI

 THE 5 AM
MUSCLE MEMORY

ARJUN SINGH KALSI

ARJUN SINGH KALSI



I
LS
BONUS 4

KA
GH

6 AM WORKOUT
N

MUSCLE MEMORY
SI

EBOOK
N
JU
AR

31 ARJUN SINGH KALSI

6 AM WORKOUT
MUSCLE MEMORY
How To Workout Daily
Without Struggling With Discipline
& Going To A Gym

1. INTENTION
(Habit Stacking)

WORKOUT
MUSCLE MEMORY

3. REWARD 2. RESPONSE
(Sweat) (Focus Shift)

ARJUN SINGH KALSI

 “Dedicated to every Achiever in the
world who is trying to put a dent on this
universe with their daily routines.”

- Arjun Singh Kalsi, Creator - THE 5 AM MUSCLE MEMORY

Won at IIT BHU competition, Krackat (similar to CAT),

1st position among 5000 entries from all over India. (2017)

Served as an Academic Counsellor @Byju’s,

where I coached and consulted 300+ students along with their
parents. (2018)

Crossed 5,00,00,000+ views on Tiktok for creating inspiring

stories. (2019)

3 ARJUN SINGH KALSI

 CONTENTS
INTRODUCTION 5

ACTIVATE MUSCLE MEMORY 6

STAGE 1: INTENTION 7

STAGE 2: RESPONSE 8

STAGE 3: REWARD 10

CONCLUSION 11

4 ARJUN SINGH KALSI

 INTRODUCTION
Muscle Memory is nothing but specific movements that the
body remembers just like cycling, swimming, or dancing.
Once the Muscle Memory is activated, the task becomes a
no-brainer.

We can perform it without struggling with the Discipline!

I
But what is the secret behind the activation of Muscle

LS
Memory?

KA
ACTIVATE
WORKOUT MUSCLE MEMORY
GH

IN 3 STAGES
N
SI

1. INTENTION
(Habit Stacking)
N
JU
AR

WORKOUT
MUSCLE MEMORY

2. RESPONSE
3. REWARD
(Focus Shift)
(Sweat)

5 ARJUN SINGH KALSI

 ACTIVATE
MUSCLE MEMORY
The secret behind the activation of Muscle Memory lies in
following a specific sequence.

I
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KA
In cycling, we are easily able to repeat the sequence of
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paddling because it is easy.
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We fail to use the same power for other tasks because they
are complex and we get the work done without following a
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specific sequence.
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Without a specific sequence, Muscle Memory will not activate

and we will continue to struggle with Discipline
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Here’s a specific sequence to Activate Muscle Memory for

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workout daily:-

1. INTENTION
2. RESPONSE
3. REWARD

6 ARJUN SINGH KALSI

 STAGE 1
INTENTION
We need some signal to initiate the workout habit because
without this signal we never know when to start.

For instance, you eat food because there is a signal of

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“hunger” from your stomach, or you check your mobile when
there is a signal of “sound” of a message of a call.

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Primarily to make something happen we need a signal that
has place and time, but we are going to use a much simpler
and effortless way which is Habit Stacking Technique.
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In this, we link the current habit to the new habit, so that the
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current habit becomes the signal for the new habit.

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HABIT STACKING -
CURRENT HABIT + NEW HABIT
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(IMMEDIATELY)
LAST TASK OF
"5 AM MUSCLE MEMORY" + EXERCISE
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GOING FOR A WALK

In layman language, we will immediately start a workout after

our current habit. Let’s say you have a morning routine, we
will immediately start a workout after that. Read the Ebook,
"5 AM MUSCLE MEMORY" to create your morning routine.

7 ARJUN SINGH KALSI

 STAGE 2
RESPONSE
This is the part in which we use our efforts for workout.
There is one golden rule to remember, “If our response is
difficult, we won’t make any effort.”

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We are going to list certain methods to make our response
easy:-

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1. Play this mental dialogue in your mind - "I will workout
only for 3 mins and then I will decide whether I want
to continue or not." This dialogue helps us to shift our
focus from climbing the mountain to taking the very first
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step. It is easy to walk 3 steps than to walk 1000 steps.
But I will tell you the secret, after you have done a
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workout for 3 mins, momentum kicks in, and 9 out 10

times you will continue to workout. We also have enough
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evidence to prove that little action is required to give

birth to motivation and inspiration unlike the traditional
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thinking of waiting for motivation or inspiration and only

then one can take action.
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RESPONSE EASY
"I will workout for only for 3 mins
and then I will decide whether I
want to continue or not."

MOMENTUM KICKS IN

8 ARJUN SINGH KALSI

 1.

f
2. It is a lot easy for us to study in school and workout in the
fffgym because they provide us a dedicated environment. If
fffyou can curate an environment for yourself where you will
fffonly workout. In layman language try to workout every day
fffat the same spot and at the time.
3. Download an app that gives instructions for the set of
fffexercises, hence conserving our energy by providing
fffclarity.

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 STAGE 3
REWARD
Again we need a signal that tells us that we have
accomplished something. When our mobile phone rings, we
perform the response of picking it up and we feel rewarded
because this action satisfies our need for curiosity.

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When it comes to workout, we have been gifted with a

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natural reward mechanism, which is sweat. When you start
sweating you feel refresh and born again.

It is a signal that you have done something and this

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freshness is your reward. Don’t stop exercising until you start
sweating and soon you will become addicted.
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SIGNAL
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Me
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SWEAT
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10 ARJUN SINGH KALSI

 CONCLUSION
If you can repeat this specific sequence of INTENTION,
RESPONSE, and REWARD for workout daily, Muscle Memory
will be activated, and workout will become a no- brainer.

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11 ARJUN SINGH KALSI

6 AM WORKOUT
MUSCLE MEMORY

ARJUN SINGH KALSI

ARJUN SINGH KALSI



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