So how do you put all this into place in your life?

[jrineakter]

Right now, for example, I have to get up at 6:45 to take my kids to school. Rather than getting up at that time, I decide to get up earlier to have time for myself, for my routine. So that's something I've been putting in place for a very long time.

Previously, I had a fixed and non-negotiable wake-up time. It was 5 a.m. There were periods at 5:30 a.m., periods at 6 a.m., but I had this imperative and I said to myself: "Tomorrow, I'm getting up at 5 a.m., no matter what. Even if I go to bed at 11 p.m., I'll get up at 5 a.m." I did that for a long time and it was a serious mistake.

Sleep is of capital importance. I recorded a module from the Authentic French Academy in which I list and catalogue all the benefits of sleep, what sleep is for. And when I discovered that, I said to myself: "Johan, you are making a serious mistake by neglecting your sleep, because sleep is very important for our health."

So today, I turned things around. What is fixed is no longer necessarily the time I get up, but the number of hours of sleep, that is to say that if, for some reason, I have to go to bed a little later, well I will get up a little later. I adapt my time of getting up to my time of going to bed. I give priority to my sleep compared to my morning routine.


The first thing is to decide how many hours you want to get in sleep. Is it 7:30? Is it 8 hours? Some people need more. The idea is to really decide. I don't recommend going below 7:30. Then, you're qatar whatsapp number data going to choose your typical wake-up time, that is, your desired wake-up time. As we said before, it may vary depending on your bedtime, but that's your goal. For me, currently, it's 6 a.m.

Then you set a typical bedtime, which is what time I have to go to bed. A really important thing is to set an alarm 30 minutes before your typical bedtime. If your typical bedtime is 10 p.m., for example, then you set an alarm on your smartphone for 9:30 p.m. that tells you, "Hey, it's time to clean up, put your phone on airplane mode, and go to sleep or read a little, but definitely get ready, because in 30 minutes, you have to go to bed."

Another super important point, it literally changed my life, is not to take a smartphone into your room. Before, I used my smartphone as an alarm clock, but we're all the same. Just before going to bed, we say to ourselves: "Hey, I'm going to set my alarm clock", we check the alarm clock, we take the opportunity to go to WhatsApp or Telegram or Facebook or Instagram, whatever and we spend 30 to 40 minutes on the phone instead of having read. So the idea is really to put your phone in airplane mode, leave it in the living room and not have it with you in the bedroom. You can use a normal alarm clock, you know, the old classic alarm clocks, to wake you up in the morning or you can use a watch. This is the solution I chose.

Another important point is to measure. So the idea is to take a sheet of paper or something, and every day, when you have had your number of hours of sleep, you make a cross. And if you have not had it, well you mark it in red to show you that you have not respected your great commitment.

I do it with a mobile application called Streaks. I don't have any partnership with them, but I find it very, very simple and it simply allows me to note when I've succeeded. It gives me some statistics on the number of times I've succeeded, this week, this month, etc. So I like the simplicity of the application. But you can also do it on a sheet of paper, if you want.