How to maintain your energy and maximize your output

Nine Three Two One

Deep sleep

The "9-3-2-1" method aligns with the truth that consistent action is how to harness your mental and emotional assets, and that good sleep is fundamental in sustaining your ability to do so.

"Your most productive days are not made in the morning, but in the quiet boundaries you set the night before."

New Habits to overwrite old ones, the framework:

9: No caffeine nine hours prior to your planned sleep hour.

3: No food or alcohol three hours prior to your planned sleep hour.

2: No work related tasks two hours prior to your planned sleep hour.

1: No screens one hour prior to your planned sleep hour.

Caffeine:

Caffeine lingers in our bodies far longer than most realize. To truly understand its impact, we need to let it completely leave our system. To achieve better sleep, this process should be completed before we sleep.

Afternoon pick-me-up?

When trying to cut back, focus on replacing your caffeinated drinks with hydrating alternatives that also calm your nervous system, sharpen your focus, and boost your natural endorphin response. This often means finding a "like-for-like" swap: if you enjoy hot coffee, try hot lemon water or herbal tea; for cold, creamy drinks, find a cold, non-caffeinated alternative.

Much of our "need" for caffeine at certain times (like that 3 PM slump) is a programmed habit, not a genuine need and definitely not a requirement for alertness or calmness. In reality, caffeine doesn't improve mental acuity after it's in your system; adding more just manages withdrawal. Alternatives not only allow the caffeine to leave your system, they actually boost mental agility, focus and energy. Managing withdrawal does not.

It's a process, so start slowly, perhaps by just changing the drink, and not the routine. By removing caffeine early in the day, body's natural endorphin system resets and your dopamine levels will rebalance. You'll begin to notice these shifts within 24-36 hours, sooner if you add some physical activity. The goal is to allow caffeine itself to leave your system prior to your sleep time, and that typically takes nine hours.

Food and Alcohol:

Food, healthy or not, demands digestion, and alcohol, while socially accepted in moderation, offers no biological benefit. Simply put, your body should be recovering while you sleep, not working overtime to digest and process excess toxins. When food or alcohol are in your system, your body's essential nighttime tasks, like basic toxin elimination from the liver and brain, are reduced. This can lead to poor or disrupted sleep cycles and decreased organ function.

What you ingest is crucial, but when you ingest it is often even more important. If hunger strikes before bed, listen to your body and provide what it needs; after all, you won't sleep well if you're genuinely hungry. This is where mindful choices come in: opt for easily digestible foods or beverages that nourish you and add probiotics, avoiding complex digestion.

Snacking might just be dehydration

If you're struggling with late-night cravings, make sure healthy alternatives are readily available. Changing habits is easier when you make the new, healthy choice the easiest one. Also, remember that what you may interpret as hunger is often not hunger, but is dehydration. Being properly hydrated prior to bed is important. Caution, however… being able to truly differentiate between hunger and thirst requires that you are adequately hydrated throughout the day. Filling up on water right before bed will only lead to restless nights and several bathroom trips. Instead, consistent hydration during the day keeps you stay well-hydrated into the evening without overloading your system.

Work:

Our brains are truly fantastic, but without systems to guide them, they'll default to problem-solving and chasing dopamine and oxytocin. This can make us lose track of time, ignore our fatigue, and derail our goals. We need to actively direct our minds, and well-designed systems are how we do it.

Two hours before your scheduled sleep time, it's time to disconnect from work. All emails, chat apps, and work-related projects should be turned off. Don't stay in "go" mode right up until you're trying to sleep. Effective sleep preparation takes time. Your work brain needs a two-hour head start on winding down.

shut off the work brain

Silence notifications, turn off your laptop, and put away any projects that engage your “work thoughts”. If you have a home office, close it down. If your office is mobile, power down and pack it away. These steps prepare you for a relaxed bedtime, the deep recovery your subconscious craves, and a successful morning. The quality of your sleep profoundly impacts your entire waking life, setting you up to detox properly, truly start each day refreshed, and maintain the ability process information more effectively and manage your emotional state successfully no matter how much stress your day may bring.

No Screens:

The final hour of your day should be dedicated to winding down. Unfortunately, for many of us, this time of day includes screens and scrolling. The truth is, the blue light from screens delays your body's melatonin release, messing with your brain chemistry and delaying your natural "off" switch.

If shifting away from screen time before bed is a challenge, start small – aim for just 30 minutes without a screen. Your goal is to eventually reach a full hour. Consider trying a melatonin precursor supplement an hour before bed to support the transition and to teach your system when it is time to power down. Then, swap out digital downtime for non-screen alternatives like reading (physical or audiobook), meditation, or apps like Calm. There are plenty of ways to relax without flooding your eyes with blue light, and you might just find yourself looking forward to this peaceful hour. Once you do look forward to it, you will easily adopt the new habit as it will be linked to your reward center and your brain chemistry will align with your goals to get a good night sleep.

Get the rest you need