Last day. Glad to have you back!
This week you have:
- set your reverse alarm clock to remind you when to start your ritual
- written all the steps to your evening ritual and put it some place that is easy for you to reference
- set up your evening ritual tracker and reward
- made improvements to your sleeping environment
I hope you’ve had a week of 7 to 8 hours of amazing, restorative sleep. I hope the fog around your brain and the bags under your eyes have dissipated. I hope you’ve been in a better mood, been more insightful, had a sharper memory.
I hope the sports commentators had good things to say about your play-by-play productivity moves.
The latest studies say that sleep has:
- reduced your chance of heart disease, stroke, diabetes and cancer
- increased your immune function
- regulated your appetite
- increased your pain tolerance
- increased your ability to learn and consolidate new information
But why stop here?
It’s the small, smart, consistent choices made over time that make the real difference.
A week of 7 to 8 hours of sleep is great, but how would your year look if you got the amount of rest you needed every single night without fail?
Today’s challenge is to do just that. Imagine what if…
How could your life be different?
What could you do with 365 days of amazing, restorative nights of sleep and the clear, energetic days that come as a result?
What would your relationships look like if you were in a better mood more often?
What would your career or business look like if you showed up at your best every day?
What would your health look like if you had more willpower to exercise and eat right?
How could better sleep allow you to connect more deeply with your friends, family, and romantic partner?
Stretch that out to 5 years.
What projects around the house would get done? Those projects you never had the energy to complete. The basement. The home office. The garden.
How would your kids behave with a well rested fully present, loving parent? What would they be like in five years with a parent who could remember all their friend’s names and all their important moments?
What about other parts of your evening ritual? What would 5 years of journaling or meditation or gratitude or prayer mean for your life? What would you be able to contribute with this new mindset and stronger resolve?
Stretch that out again to a decade. A decade of giving your body exactly what it needs to perform at its best. How would your health be in comparison to its current path?
Why is this evening routine so critical for you?
What would a year of late nights that leave you? What opportunities would you miss in that year of poor sleep? What chances will you never get back? What memories will be lost? What lessons forgotten?
How would another year of poor sleep affect your finances? How would it affect you waistline?
What clothes would you be able to fit in 5 years from now if you let poor sleep drive other poor decisions in your life?
What about 10 years of living in a fog? Never mind the results you would get, you might be able to make up for that, imagine 10 years of not being fully awake. A decade of not being fully alive. You can never get that time back.
You’ll also never get those healthy days back. You are sick more often because your body isn’t strong enough to fight off disease.
Take a moment to write down your why.
Why is it so important that this evening ritual is strong. How does making the small, smart consistent choice to get the rest you need give you more of what you want out of life? More health. More abundance. More opportunity. More gratitude. More growth. More learning. More fun. More service. More romance.
More of you.
1. Perform and track your evening ritual.
- I know it’s Friday. If you have a later start time to your day on Saturday, you can push your ritual back a bit. To make it easier on yourself this Sunday, try to keep the weekend time shift at or under an hour.
2. Continue to make improvements to your sleeping environment. Install those blackout curtains you ordered on Amazon yesterday. Get that AC unit cranking.
3. Write down your “why” for this evening ritual. Set a calendar reminder to review what you wrote in a couple of weeks. Re-read and revise your “why” whenever you feel your motivation or execution slipping.
Note: The live challenge is over, but you can review all of the days here:
- Evening Ritual Challenge Day 1: Reverse Alarm Clock
- Evening Ritual Challenge Day 2: Write Down Your Evening Routine
- Evening Ritual Challenge Day 3: Set Up Your Tracking (and Reward!) System
- Evening Ritual Challenge Day 4: Crafting Your Best Environment
You can also enter your name and email address below to join us on our next challenge!
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