Transcription
[Music] which brings me to the final model of this curriculum, which is the pre-sleep ritual of iconic producers deconstruction. Let's get right into it.
So, from 7:00 to 8:00 is when I encourage you to have your final meal of the day. Your digestive system consumes a lot of energy. If you eat really late, you're not going to sleep as beautifully. So, between 7:00 and 8:00. And I know for a lot of cultures, people eat late. So, what I would encourage you to do is run the 5 a.m. Club method five days a week. And Friday night and Saturday night, that's when you can go out and socialize, and you can have a late, big, fun meal. And then maybe on the weekend, as part of your weekend routine, you just, uh, sleep in a little bit later, and you have a bit of a slower process, and you just use the weekends to renew. And then Monday morning, you get back onto your A-game.
So, you have your last meal of the day. I also encourage you, turn off all your digital devices at least three hours before you go to sleep. The white screen is going to affect melatonin production, and it's going to cause you to sleep less deeply. What else can you do during this period right here? It's a great time to pull out your journal and do some gratitude practice. Remember that question from Martin Seligman: "What three good things happened to me during this day?" So, the, the three good things practice.
Now, it's 8:00. From 8:00 to 9:00, this is a great time for deep conversation with your loved ones. Your digital devices are off. You're not suffering from attention deficit disorder and digital distraction. You can have a great conversation where you're present with the people who you care most about. You can also use this period for a second meditation. Powerful to do two meditations a day. You'll sleep more deeply. You'll release the day that you've just lived. You'll ground yourself. You'll connect with your most peaceful state. You can do more gratitude, or you can just write in your journal. What did you learn from the day? How do you feel? What are you grateful for? You can reconnect with your hopes and dreams. They're called pre-commitment strategies. You can write about what you're going to do tomorrow. You can write about your five-year goals. The more you can write your goals, the person you want to be, what your future is going to look like, the more intimacy you can build with your brilliant future, the more you will actually hardwire that future performance into yourself as a way of being. And then you walk out into the next day and you just live it.
As I mentioned, I love baths. I love Epsom salt baths. And I learned this from the Romans. The Romans loved their baths, and these are a lot of the, the great warriors. So, from 8:00 to 9:00, as part of the pre-sleep ritual, why not have a nice hot bath? And I take Epsom salts in there, and the Epsom salts will pull out all the toxins that have, and the lactic acid that you've accumulated through your exercise and through the stresses of the day. Baths are amazing. Sometimes I'll even just light a candle, and I'll play some music, and I will soak in the bath for 20 minutes, and I just feel so incredibly regenerated and so serene. And then you can also do some reading and some other kind of leisure activity that will increase your joy.
Now, 9:00 to 10:00. I think this is the best time to prepare yourself for sleep. What do you do? You want your room to be cool, dark, and no technology in it. One of the worst things you could possibly do if you want deep sleep and to get up the next morning at 5:00 a.m. just feeling alive and full of energy is keep your phone right next to you. I have an old-school alarm clock, and I just keep that next to my bedside. That way, there's no pull to check email, to look at the news, to check the weather, or just check an app. I basically have the bedroom. It's cool. It's minimalist. It's quiet. No digital devices, no technology. And then you can actually organize your exercise gear. It'll really set, set you up psychologically and emotionally to exercise first thing in the morning. Just lay out your running shoes, lay out your exercise gear. It's almost like an elite athlete preparing for the game. Coming, you are creating a ritual that will lock you into a state of getting ready for sleep and preparing for the day ahead. You can do your nightly three ritual at this time as well, if you like. What three good things happened to me? Reflect on your blessings. Think about your values. You might even do a nightly prayer as part of your ritual. You can create your own prayer. And then you just go to sleep.
So, that will give you, if you go to sleep at 10:00, that's going to give you 7 hours of deep, beautiful, rich sleep, which is going to allow you to get up at 5:00 a.m. and run the 20-20-20 formula. So, you hit the ground running. So, that is the 5 a.m. Club method. I am so grateful that you've spent this time with me. Remember, ideation without execution is delusion. I want you to take this wealth of information and methodology I've shared with you. Study all the models. Create notes around all the different modules of the curriculum. Study them. Learn them. But most importantly, practice them. Remember the 66-day minimum. Give yourself at least 66 days of practice, the 20-20-20 formula, and all of the insights I've shared with you. So, you allow yourself to rebuild who you are, strengthen yourself, install the habit to the point of automaticity, so that when you get up at 5:00 a.m., it's a part of the way that you are, and you get all the benefits from this world-class morning routine. Thanks again. I'll see you down the road, and I wish you only the very best. Bye-bye.