Here is today’s Game and what’s going on.
Here is what I discovered today in our Dadly Daily Declaration reading from The Perfect Day Formula by Craig Ballantyne.
The title of today’s reading is “The 10-3-2-1-0 Goodnight Formula to Guarantee Fifteen Minutes of Freedom.” Let’s jump in with a few highlights first:
- It’s easy to be well rested and get up on time when you use a 10-3-2-1-0 formula. This system helps you get to bed on time, sleep better, and wake up the next morning well rested and ready for battle.
- Here’s the formula:
- 10 hours before bed: No more caffeine
- 3 Hours before bed: Mo more food or alcohol
- 2 Hours before bed: No more work
- 1 Hour before bed: No more screen time
- 0 – The number of times you will hit the snooze button in the morning
- Stop drinking all caffeinated beverages ten hours before bed. This is generally the amount of time required for your body to clear it from the bloodstream and eliminate its stimulatory effects.
- Finish eating big meals and drinking alcohol three hours before bed. This will help you avoid heartburn (gastric reflux) and interrupted sleep. Alcohol might make you feel sleepy, but it impairs your natural sleep cycle and interrupts valuable deep sleep.
- End all work-related activities two hours before bed. No more taking phone calls, checking emails, reading reports, or thinking about tomorrow.
- But at the end of your day, in order to enjoy uninterrupted time with family, in order to be present for your children, in order to forget about work problems, tasks that didn’t get done, or items that need to get completed first thing in the morning, you need to do a Brain Dump. It’s a simple solution that takes five minutes and requires nothing more than a blank piece of paper and a pen.
- Here’s what you’ll do. Write down everything going through your head. Write fast and furious. Get it all out. Now take that paper and set it aside, perhaps in your office or at the front door under your car keys. Now forget about it for the rest of the day. It can wait until tomorrow. That will help clear your mind. Do that brain dump, plan out your morning, and leave it behind so that you can wind down with family time and getting ready for bed.
- Spend the final hour reading real books, talking with your spouse, meditating, taking a bath, or enjoying “other” activities in the privacy of your bedroom.
- If you wake up to the sound of an alarm, you will be tempted to hit the snooze button. Don’t. Not only will it make you late for your scripted day and interfere with winning your morning, but going back to sleep for a few minutes actually makes you more tired than if you had started your day immediately.
Those gems lead us to today’s Dadly Daily Declaration:
It’s your one and only life, one that is not rewarded for staying in bed, one that does not move forward because you stole an extra five minutes of sleep.
