Happy Sunday! 

This week we're going to be talking about the AM30:PM30 rule. Which is almost the simplest routine I've ever suggested. As simple as it is, it is incredibly effective in the way it boosts both energy in the morning and sleep quality at night.

Want to feel like you have more free time? Keep reading.

Have you ever woken up to your alarm, rolled over, and grabbed your phone to switch it off, before opening the apps? You know you should get out of bed and that you need to get started with your day, but now you're stuck in the endless scroll.

I've been there, my clients have been there and you probably have to.

Now have you experienced this next one? It's late in the evening and the last thing you do before you fall asleep is to open up Netflix or return to that scroll. You fall asleep fast but you wake up tired, groggy and the cycle starts again.

Every day you're experiencing the same grogginess, tiredness, distraction, fogginess during the workday, and just overall not enough time.

If this is you, I want you to implement the following rule this week.

No phone during the first 30 and last 30 minutes of your day.

Keep it plugged in at the wall and walk away for 30 minutes.

Why?

1. You'll Wake Up Earlier - In the morning, if you make an effort not to reach for your phone for the first 30 minutes, you're less likely to stay in bed using that phone. The quicker you get out of bed, the quicker you'll get your body moving and the more energized you'll feel. You're also way less likely to go back to sleep.
2. You'll Sleep Better - In the evening, cutting exposure to your phone's blue light and stimulating content will help you wind down and prepare for sleep. You'll improve your sleep quality and wake up less groggy and more prepared for the day.
3. You'll Have More Time - Endless scroll apps like most social media will quickly eat away your time. It has an endless scroll feature for that purpose, making it really hard to switch off no matter who you are. When we start the day with this boundary with our phones, it will be easier to keep to it later in the day too.
4. You'll Naturally Create A Routine - When you open up 30 minutes in the morning and 30 minutes at night, your task is now to fill that time. Away from your phone, you'll find yourself more motivated to do things like read, journal, prepare for the day ahead, or connect with your family and friends.

Easy Implementation:

30 minutes before bed, plug in your phone for the night. When you wake up the next day, start a timer for 30 minutes before you pick up your phone.

One way to stay accountable is trying to keep a streak or involving your significant other.

That's all from me!

Have a great week and see you next Sunday!

Olly J

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Before you go...

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