86Thousand400: The 5AM Club (7)

The Pre-Sleep Routine of Iconic Producers

Deconstruction

7:00 - 8:00pm

Last meal of the day All devices turned off Isolation from overstimulation

8:00 - 9:00pm

Time for real conversations with loved one’s Frequent reading/audiobooks/podcast time Regular sessions for recreational pursuits Periodic Epsom Salt Bath Optional second period of meditation

9:00 - 10:00pm

Preparation for sleep in a cool, dark + technology free bedroom Organisation of exercise gear for pocket +1 Evening gratitude practise

The Amazing Day Deconstruction

4:45am:

Optimal rise time Personal care

Pre flight runway period Leave your workout gear by your bed the night before Hydrate as it fuels the mitochondria of your cells to release ATP, which elevates your energy

5:00am - 05:20am

Intense exercise Must sweat (Release BDNF) Hydrate further Podcast/Audio/Video/Music

Pocket +1: Move Shifts you from tired to on fire by 05:20am Exercise lengthens telomeres Activates the neurobiology of greatness

05:20am - 05:40am

Meditate Pray Journal Gratitude practise Script pre performance blue print

Pocket +2: Reflect Meditation reduces and slows aging Planning and sequencing increases focus and productivity

05:40am - 06:00am

Read Audiobooks Podcasts Learning + Inspirational videos

Pocket 3: Grow The 2x3x Mindset Fuel your hope + your craft Breeds inspiration Builds undefeatability in your industry

06:00am - 08:00am

Family connection Personal pursuits No social media No news No message checking

Enriches well being + reduces digital dementia Elevates the tone of your morning Promotes joy and calm

08:00am - 1:00pm

The 90/90/1 Rule The 60/10 Method World Class Work

The Twin Cycles of Elite Performance TBTF Protocol Your personal Menlo Park

1:00pm - 5:00pm

Lower value work Meetings +golf Organising Break-fast (Optional: The 16:8 dividend)

Administrivia Less creative work Planning More hydration

5:00pm - 6:00pm

Traffic U 2WW 2MP Decompression + Transition Period

Sustain game via learning Personal renewal time Sun/Fresh air/Refueling

6:00pm - 7:30pm

No digital devices Family meal time Portfolio of joyful pursuits Nature walks with loved ones

Social connection Adventure Community service

7:30pm - 9:00pm

Reading Nightly debrief in journal Pre-prep for early rise No screens/No technology Optional 2nd Meditation

Nightly sleep rituals Hot bath with Epsom Salts Dark Room Cool temperatures

9:30pm

Sleep deeply

Production of Human Growth Hormone Restoration and regeneration of brain, body and spirit

How you apply is completely up to you. It’s your life - live it as you choose...! :) Experience Amazing Consistently Follow the steps and you’ll get the results Day by day, step by step an epic existence gets handcrafted Small, daily, seemingly insignificant improvements when done consistently over time, do yield staggering results Daily micro wins really are the surest way to a life that you’ll be ever so proud of at the end Life’s finest treasures live in it’s simplest moments. In those daily occurrences that most of us take for granted. Until we lose them ‘Being busy does not always mean real work. The object of all work is production or accomplishment’ - Thomas Edison Once I’m in a clear space of silence, I should focus on only one project at a time, not spread my creative power and physical energy on many