The Rules
10h before sleep – no caffeine
3h before sleep – no more eating
2h before sleep – no more work
1h before sleep – no more tv / tablet
0 times snoozing the alarm clock in the morning
So when I want to get to bed at around 22:00 (10pm) my schedule would look like the following
- 12:00 – stop drinking coffee
- 19:00 – stop eating
- 20:00 – stop working
- 21:00 – stop watching Netflix / Prime / YouTube
- Stop snoozing the alarm clock when it rings at 6:00
After one week my experience is this:
- 12:00 – stop drinking coffee
- good and easy to do, I drink one cup in the morning and at max 2 cups at work
- positive effect on my skin picking issue
- 19:00 – stop eating
- not as easy, sometimes I’m late from work
- 20:00 – stop working
- no-brainer, I rarely stay at work after 19:00
- 21:00 – stop watching Netflix/Prime / Youtube
- hard, hard, hard, at the moment I practice guitar / piano from around 19:30 till 21:00
- Stop snoozing the alarm clock when it rings at 6:00
- not working I still snooze between 2 to 5 times, so I get up at 6:30 minimum
Some tweeking
I shifted my sleep time from 22:00 – 6:00 to 22:30 – 6:30
- 12:30 – stop drinking coffee
- 19:30 – stop eating
- 20:30 – stop working
- 21:30 – stop watching Netflix / Prime / YouTube
- Stop snoozing the alarm clock when it rings at 6:30
