You Snooze, You Lose

Any high-performing person will agree, you need to rest and re-charge the mental batteries, especially these days. You can burn it at both ends from time to time but there's a cost and it's about finding harmony and balance in your life. A couple of great tips I’ve adapted from the 5 am Club (great book & philosophy) by?Robin Sharma.

1. Put your phone away after 8 pm

The blue light from smartphones and devices restricts the production of melatonin, the hormone that controls your sleep-wake cycle (aka circadian rhythm). This makes it even more difficult to fall asleep and wake up the next day. Try it for a few days, you have nothing to lose (except sleep). Set an alarm on your phone to put your phone away, sorry Siri.?

2. Getting up at 5 am

Firstly, the goal isn't to wake up earlier to cram more in. The goal is to maximize your potential. I frequently hear ‘'there are only 24 hours in a day’’ but challenge how most spend those 24 hours and am surprised how much time and energy people spend investing in themselves (spoiler alert, very little), but in turn expect a lot from themselves. If you haven’t already, I suggest an audit of your 24 hours as many elite athletes and CEOs do. Are you taking breaks? Meeting paralysis? Chasing the inbox and task list? Trim the fat that erodes your performance and mental health. Here's an example of my adapted 5am wake-up and the first hour, known as the victory hour.

Victory Hour(ish) - not set in stone, customize it for you.

5am - 5:30am: Exercise and get moving. Get the blood flowing!

5:30am - 5:45am: Reflection/ Meditation and or Journaling.

If helpful, I journal 3 things:

• What did I learn about myself yesterday
• What triggered me (positively and negatively)
• What do I hope to achieve today and why?

5:45am - 6am: Learning. Read a book or listen to a podcast.

6am - 6:15am: Shower. Yup, you probably stink by this point.

6:15am - 7:45am : 90/1RULE

• Spend the first 90 minutes of the day on your #1 goal or project. Avoid distractions and keep your focus on the task.

In summary, change is never easy but what worthy things are? Changing a few daily habits can lead to life-changing results and as Robin says, your daily behavior reveals your deepest beliefs. Finding time to invest in yourself is critical for mental health, happiness, and growth. It will take a couple of days to get into the rhythm and can feel like jet lag in the beginning. Try it out for a week and if you like it, keep it going. You've got nothing to lose. Good luck!