Welcome to Episode 037 where we discuss how do you spend your 1st hour of the day? Have you ever considered how this 1st hour affects our could affect your energy for the rest of the day?
Here’s what is on this week’s Podcast…
The Exhaustion Cycle Overview – 3:56
Busy – I Can’t Stop Now and I feel Hurried
Beatdown – I Can’t Take This and now I feel Stressed!
Burnout – I Can’t Keep Going and now I’m Done
You can hear the full episode of the Exhaustion Cycle HERE
The Energy Cycle Overview – 4:40
Rest – Stop for Now through Sleep / Breaks / Downtime
Refuel – Put Back In through Nutrition / Movement / Personal Development
Re-engage – Get Back Out through Planning / Implementing and Evaluating
You can hear the full episode of the Energy Cycle HERE
It’s learning to ask: How can we be intentional in our evening to give us an energy edge for tomorrow.
And the focus from the Energy Cycle is two-fold:
1. Rest through downtime
2. Refuel so tomorrow we can Re-engage
So, EVERYTHING we do in an evening is with these two focuses in mind: REST / ReFUEL
Part of REST is looking at your evening as Downtime – and my definition of downtime is Time to Be NOT to Be On
Your evening IS and SHOULD be downtime… if you want better ON time tomorrow
Think shorter downtime on weeknights and longer downtime on weekends and the weeknight is our focus right now.
And what allows us Time to Be? THAT is what you need to determine but it’s a series of choices.
You can hear the full episode on Downtime HERE
The point is a major focus for your evening should be REST which encompasses Downtime.
Seven Choices to Make to help us End Our Night Right so We Don’t Start Our Morning Wrong – 7:58
Ironically, the first evening CHOICE starts technically at the END of the work day:
1) Work Shutdown Choice – 8:10
Most of us just end work whenever and rarely have a hard stop. It’s inconsistent and often un-ending.
I was challenged by Cal Newport in his brilliant book, Deep Work (discussed in Episode 29) to have a work shutdown to help you transition from the work day to your evening.
I have a simple yet strategic work shutdown routine so I do just that, shutdown from work and not let it bleed into my evening.
I do three specific things:
1. One last glance at email (return any fires and just a quick overlook)
2. Review my calendar for tomorrow and the rest of the week
3. Set my Big 3 for tomorrow
Then I do this weird mental game with myself and shut the cover of my MacBook and say “Case Closed” – this tells my brain work is complete and time to transition to my evening
The purpose of this choice is to begin to shutdown your mind and shift to weeknight DownTime
1. Get organized
2. Shut everything off and feel a sense of being complete
2) Dinner / Drinks Choice – 10:28
Focus is on Refueling and Replenishing
What to eat / how much to eat and drink = energy
Key: Make the Healthiest Choice or MTHC
Note: the more tired you are from your day and lacking energy the easier the pull to make a poor nutritional choice and not make the healthiest choice as Bryan always says.
I couldn’t agree more with that last line especially on business travel “make the easiest or often the laziest choice” if my energy is low. Not a good choice.
3) Movement Choice -11:32
This could be a workout that didn’t happen this morning that is focused on Run (think cardio) or Lift (think strength training) especially if you’re on the road for work.
Often times for me it’s an evening walk with my wife as my kids ride the bike RIGHT after dinner to help with digestion
We used to just plop in front of the tv which is SO easy to do and the path of least resistance but we choose to MOVE!!!
For us, it gives me time to catch up and talk with my wife while giving all of us some exercise – we usually walk to a park (1mile or so away), let the kids play while my wife and I walk / talk more then walk back.
You can hear the full episode of Increase M4X HERE
There are times where you’re in tune with your body, be careful to not go too hard. Know yourself.
Myth Buster: Treva and I often hear, I’m to tired to workout. Remember, MOVEMENT creates ENERGY. So, if you can even go for a long, brisk walk, you will be surprised at the energy it will give you in return.
Episode Break Section:
Nutritional Energy Boost – 14:22
5MEK Promo – 15:10
Treva Yaccino Promo – 16:08
4) Family Time Choice – 17:29
It’s SO easy to count being BY the family as being WITH the family.
How can you take time to “BE” with your wife / kids / significant other?
Be intentional and really think through your evening with your family.
And nothing causes you to say no to family MORE than when you’re tired. But that time is so valuable. My boys want to shoot baskets in the backyard or my little ones play UNO or play cars.
Or if you’re still in work mode you’re not present with them and not officially “BE” with them. Oh the regrets later on in life for missing these precious moments.
5) Evening Environment Choice – 18:58
Key: Shutting the Brain Down
You may have some evening work that needs to get done after the kids go to bed but the key is REST which means shutting the brain down in the evening although we don’t encourage this on any regular basis because it engages your brain.
Other ways of controlling your evening environment
Limiting Screen Time – two cheaters that help = flux on the computer screen or Night Shift on Apple devices / blue-blocker glasses for the TV
Lower the Lights
Lower the Temperatures
Getting your cortisol down and your melatonin levels up which triggers our body to sleep
We’re the Always On Generation so separate from your devices
6) Prep for Tomorrow Choice – 21:28
Remember, tonight is about how to end your night right so you don’t start you morning wrong.
This means for many, prep for tomorrow.
For example it could be one or all of the following:
* Your gear / stuff – anything you need to take with you that may cause you a delay in the morning and put you in reactive mode
* Schedule – planning your day (Bryan’s recommendation and preference is to try and do this at the end of your workday if and when possible)
* Fluids – water / Morning Elixir
7) Bedtime Routine Choice – 23:41
I’m shocked how many people do not have a bedtime routine other than turn the tv or computer or phones off late and whenever they finally feel like they should get to bed then plop into bed and wonder why they can’t fall asleep.
This last choice of the evening is establishing and living by a bedtime routine.
* Brush my Teeth
* Wash my face or shower
Kid’s Rooms to check on them and pray over them – I put my hand over their hearts and say the Luke 2:52 prayer: May you grown in wisdom, and stature, and favor with God and man.”
Then I kiss them and pray, God may I be the Dad they need and deserve.”
* Essential Oil: Lavender
* Pray with my wife
Treva prefers variety in order but using the same elements – visualizations / magnesium / shut down screens
Cortisol levels are higher when your mind is not shut down
Resource Suggestion: Full Focus Planner reference for the evening routine
What Nows – 28:31
1) Ask: is your evening creating Rest and Refueling for you for the next day?
2) Determine: which of the Seven Choices do you need to implement?
This episode goes hand in hand with Episode 35: 8 Practices to Creating an Energy Hour Before Your 1st Minute of Work but you must end your night right so you don’t start your morning wrong.
Remember, the focus in the evening from the Energy Cycle is two-fold:
1. Rest – downtime and preparing to sleep
2. Refuel through nutrition and replenish through liquids then movement
So, every choice in an evening is with these two focuses in mind: REST / ReFUEL
Find and Make Time to Be NOT to Be On and your evening must consist of DOWNtime… if… you want better ON time tomorrow.
Find which of the Seven Choices will help you wake up for an energy hour so you can Be On again with an energy edge
Next Episode Preview – 30:33
038 is an interview with Dr. David Brown, co-author of the book, Sleeping Your Way to the Top
He’s a sleep psychologist at the Children’s Medical Center in Dallas, TX and has treated hundreds of patients for a full range of sleep disorders over the past two decades.
He’s also assistant professor of psychiatry the Univ of Texas Southwestern Medical School in Dallas. He’s one of an elite group of only 200 doctors who specializes in treating insomnia.
Please Give a Rate & Review by Clicking HERE
Audio Editing and Production by Caleb Suwanski