I’m focusing on getting healthier this month. I had a lengthier explanation in my previous post.

I’m now forgetting where I got to this link, but it was probably a podcast. (It’s always a podcast.) Craig Ballantyne has a 10-3-2-1-0 formula for getting to bed on time.

10 hours before bed – No more caffeine.
3 hours before bed – No more food or alcohol.
2 hours before bed – No more work.
1 hour before bed – No more screen time (turn off all phones, TVs and computers).
0 – The number of times you will hit the snooze button in the morning.

With the actual goal being to wake up earlier to start the day off right.

Will this work? Let’s see how those hours translate for me. For me, those hours translate to: 2pm no caffeine, 9pm no food no alcohol, 10pm no work, 11pm no screens.

No snoozing! I don’t usually set an alarm. It’s not discipline or an amazing internal clock. I just don’t wake up incredibly early. I’m glad I have that flexibility. Many people don’t.

11pm, no screen time. I enjoy reading books, so that’s a good transition for right before sleeping. And reading something on my Kindle with blue blockers on is pretty close to no screens.

10pm, no work. I’m not usually doing anything on the computer after 10pm. Having a concrete time in mind will help. Especially for the nights that I’m tempted to work on some idea. It’s almost certainly better to sleep and work on it in the morning.

9pm, no food or alcohol. Ah. I drink less often than I used to, so that part won’t be too hard to follow. Food, though. I eat something after 9pm on most nights. Again, having a concrete time in mind will help. In most cases, it’s not anything healthy that I’m eating after 9pm.

2pm, no caffeine: This will be a change but not a huge one. I avoid caffeine after lunch. Well, usually. So I’ll just have to change “Well, usually” to “Period”.

I already wear blue blockers and drink magnesium. Following these guidelines should help even more. Next up, I’ll work on a morning routine to look forward to after a good night’s sleep.