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Episode #86
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Every so often, I like to go back to books I’ve already read that I got a lot from, so I can be reminded of what I learned from them. The two I’ve revisited in the past month are Michael Hyatt’s ‘Free to Focus’ and Dan Sullivan and Dr Benjamin Hardy’s ‘The Gap and The Gain’. If you haven’t had a chance to read these books then definitely give them a try.
I’ve mentioned them both on this podcast before and will probably bring them up again. But this time the main thing I took away was the concept of having one hour that would, if managed right, have a huge effect on your mindset, energy levels, motivation and success.
Michael Hyatt in Free to focus talks about the importance of having strong morning and evening routines or rituals. Your morning and evening rituals are a series of positive habits you do every day until they become second nature, like driving a car.
Now, although I am pretty good with my morning ritual I have to confess the evening ritual I’m not so good at sticking to it. And secretly I always thought the hour you wake up is the most important hour of the day because how you think and act in that time sets your mindset for the day.
WHAT IS YOUR ‘GOLDEN HOUR’?
But it turns out that although what you do in the first hour of your morning is important, the hour before you go to bed is what really makes all the difference to your future success.
This is something that is emphasised by Hardy and Sullivan in The Gap and the Gain, who go as far as to say that “What you do during the hour before bed sets the tone for the rest of your life.”
They say that the hour before bedtime is the sweet spot of your day and has the biggest impact on both your short-term and long-term success. What you do during this one hour has effects that far outweigh what you do with the other hours of your day. It determines how productive and purposeful you are, as well as influences how well your brain functions. If you use this one hour powerfully, the next 24 hours will be successful. If you don't, they will be wasted
In simple terms, if you are thinking negative thoughts about your day before bed and have no idea what the next day will hold, that is what your brain will latch on to and focus on during sleep. Leaving you to wake up feeling negative and directionless.
KEY TO MAKING THE MOST OF YOUR HOUR
So what do you do to make the most of that hour, apart from having a good evening ritual to make sure you sleep well?
The secret to making the most of the time before bed, Hardy and Sullivan say, is using the time to actively direct your brain to think about and focus on what you want it to as it reviews and processes the day. If we direct our brain to focus on something it will do it, cutting out what it does not need to see.
So the trick is to make sure the last thing your brain hears in the day is positive thoughts. No matter how badly the day has gone if you can think of 3 wins for the day and 3 wins you want for the next day (what Michael Hyatt also refers to as your big three goals) write them down, and make sure you are thinking of them as you drift off to sleep. It sounds like such a simple thing but it does have a really big effect.
But apart from thinking of your 3 daily wins, what else should you do to ensure you make the most of what I’m calling your ‘Golden Hour’? Well first let’s look at what not to do!
WHAT NOT TO DO
- The first no-no is looking at screens right up to the time you sleep. So computers, phones and tablets should be put away then. Not only does the blue light totally mess with your circadian rhythm but if you are on social media or news sites it fills your brain with images and information that it then has all night to dwell on.
- Keep clear of exciting, scary or dramatic TV programmes. Anything that gets your blood pumping will affect your ability to relax, make sure you watch more relaxing programmes.
- Avoiding coffee and alcohol makes sense, as it will affect your sleep quality. But it also affects how your brain will process your day and your thoughts about the next day. Coffee will overstimulate it and alcohol will just shut down any processing of your thoughts.
INSTEAD, DO THIS
To optimise your Golden Hour, you should make it something you want to do. The goal is to clear your mind, let go of any stress from the day, prepare yourself for a good night's sleep and be ready for a positive and productive next day. Now, everyone is different and you need to find a ritual that suits you. But here are some things you could include:
- Take a warm bath or shower. This helps to relax your muscles and prepare your body for sleep and allow your brain to have productive reflection time.
- Have a hot drink like herbal tea or a milk-based drink. Just make sure there is no caffeine.
- Spend 10-15 minutes meditating or practising deep breathing. This can help clear your mind and release any stress or anxiety.
- Read a book or listen to a podcast. Choose something that is calming. Write in a journal. Reflect on your day, set your intentions for tomorrow, and write down any thoughts or ideas that come to mind. This is where you can write down your 3 wins. If you don’t have a journal then just write them down on a piece of paper by your bed. Or on your phone, before you put it away of course!
- Dim the lights at least 30 mins before you go to bed to start your body's natural sleep rhythm
- Finally, turn off the lights and get into bed. Close your eyes and let your mind and body drift off to sleep full of your 3 wins for the day and what you want to achieve the next day.
THE BOTTOM LINE IS…
if you treat that final hour of your day with the respect it deserves, you're setting yourself up for a smoother ride the next day. And who doesn’t want that right!?.
Turn off those screens, and start showing some love to your future self. Give yourself the gift of a positive, great night's sleep where you wake up the next morning excited and motivated for the day.
Links Mentioned
The Gap and the Gain - Dr Benjamin Hardy & Dan Sullivan
Free To Focus - Michael Hyatt
Blinkist overview for The Gap And The Gain
Blinkist overview for Free To Focus
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