Order of Man - November 01, 2019


The Perfect Way to Start and End Your Day ｜ FRIDAY FIELD NOTES


Episode Stats

Length

31 minutes

Words per Minute

205.43715

Word Count

6,519

Sentence Count

423

Hate Speech Sentences

1


Summary

In this episode, Ryan talks about the importance of starting your day off right and capping it off with the perfect evening routine, and how you can set yourself up for success in life and in business. He also discusses the benefits of a morning and evening routine and how it can help you be more productive and efficient.


Transcript

00:00:00.000 You're a man of action. You live life to the fullest. Embrace your fears and boldly chart your own path.
00:00:06.020 When life knocks you down, you get back up one more time. Every time.
00:00:10.480 You are not easily deterred or defeated. Rugged. Resilient. Strong.
00:00:15.500 This is your life. This is who you are. This is who you will become.
00:00:19.760 At the end of the day, and after all is said and done, you can call yourself a man.
00:00:24.700 Gentlemen, what is going on today? My name is Ryan Mickler, and I am the host and the founder of this podcast and the movement that is Order of Man.
00:00:32.980 You probably know what we're all about here by now. This is a movement to reclaim and restore masculinity, and to that end, I'm having some conversations with the world's most successful men.
00:00:43.820 Guys that have a unique and interesting perspective and story and some valuable insight and information to share with us.
00:00:49.200 This one's a little different, obviously, because we're not doing an interview today.
00:00:53.680 This is your Friday Field Notes, where you get to hear some thoughts from me regarding what it means to be a man.
00:00:59.280 And a lot of what I talk about is derived from our Facebook group.
00:01:03.540 So if you're not part of our Facebook group, check it out at facebook.com slash groups slash Order of Man.
00:01:09.060 And then specifically today, I'm going to be talking with you about how to create the perfect morning routine, the perfect evening routine, and really set yourself up for success.
00:01:20.920 But before I get into that, I want to share with you a couple of different ways that you can support the show and what we're doing here.
00:01:26.780 Number one, I haven't talked about it a whole lot, but we have our Order of Man store.
00:01:31.120 We've got hats and shirts and wallets and battle planners and beanies as it starts to get a little cooler, especially here in Maine.
00:01:37.860 So make sure you check that out at store.orderofman.com.
00:01:41.620 The other thing I would suggest that you check out is my friends and show sponsors Origin.
00:01:47.380 These guys do Brazilian jiu-jitsu rash guards, geese.
00:01:50.600 They do lifestyle apparel.
00:01:52.240 Their hoodies are the most comfortable and warmest hoodies that I have ever found on the face of the planet.
00:01:57.720 So if you want to stay warm, then pick up one of their hoodies.
00:02:01.500 They've also got their supplemental lineup and they just came out with a new cognitive enhancement drink.
00:02:06.320 It's called Go.
00:02:07.700 They've got a couple of different flavors and their new one is called Dak Savage.
00:02:12.160 It's one of their signature series with Dakota Meyer.
00:02:14.980 So you may be interested in that as well.
00:02:17.520 You can pick up all of their supplies at Origin Maine, as in the state Maine, originmaine.com and use the code ORDER.
00:02:24.540 If you use the code ORDER, you're going to get a discount.
00:02:27.320 So make sure you use that code again, originmaine.com.
00:02:30.960 Use the code ORDER and go check out our store at store.orderofman.com.
00:02:35.920 So let's get into the conversation about the perfect way to start your morning and to end your day.
00:02:43.800 Look, I'm not going to spend a bunch of time telling you why this is important.
00:02:47.080 I think all of us know that starting your day off right and capping it correctly is frankly just going to help you be more effective and be more efficient.
00:02:54.600 And that's what you want.
00:02:55.540 That's why you're watching this video on YouTube or you're listening to this podcast wherever you listen to podcasts is because you want to improve.
00:03:02.980 You want to be more efficient.
00:03:04.080 You want to be more effective.
00:03:04.980 You want to get a career advancement or promotion or start a business or engage with your wife or connect with your kids or become a better leader in the community.
00:03:14.700 Whatever your thing is, learning to start your day off right and then ending it right is going to help you do that and be more effective and more efficient.
00:03:22.600 The way that it's going to help you do that is it's going to help you accomplish and get more done.
00:03:27.460 And also it's going to help you just tee yourself up right and put you in the right mindset and mode for success.
00:03:34.200 I've noticed that when I don't have a routine and I'm not following a system for my day in my life that things get sporadic, they get a little chaotic, they get hectic.
00:03:44.840 Sometimes I get forgetful about what needs to be done and I'm running around like a chicken with his head cut off when I don't have a system in place.
00:03:53.640 Now, this might be a personality thing.
00:03:56.200 I know we all operate differently when it comes to personalities and I know that some people seem to work better in chaos than others, but I'm fairly certain that most of us, if we had more organization, more systems, more frameworks in place for success, that we at least give ourselves a better opportunity for success.
00:04:14.420 Not that it's inevitably going to happen, but we tee ourselves up correctly.
00:04:18.540 So I've got some strategies for starting your day.
00:04:21.240 Uh, and I, and I said, it's the perfect way to start your day.
00:04:24.560 All right.
00:04:24.980 I realize everybody's a little bit different.
00:04:27.580 Uh, I realize everybody has their own objectives and goals and things that they want to accomplish.
00:04:32.460 So if yours is a little bit different or you think something needs to be added or changed or tweaked, or you want to do this at the end of the day and not the beginning, then do that.
00:04:41.300 You don't need me to tell you exactly what you need to do down to the minute with how you start your day.
00:04:46.720 But hopefully this gives you some ideas that you can incorporate into your own life and, uh, and be more effective and be more efficient and then take what works.
00:04:57.320 Implement that takes, take what you don't think will work and don't implement that implement something else.
00:05:02.520 But really what I'm going to do is share with you how I start my day and how I've teed myself up for success.
00:05:06.600 So let's get into it.
00:05:08.220 Uh, number one is just waking up early.
00:05:10.360 You got to wake up early and I'm not saying you need to wake up at 3am or 4am or 6am.
00:05:17.000 I don't know when you get up and when you have to accomplish your day, but if you're not giving yourself a couple of hours in the morning or before your day starts to get ready, to prime yourself, to do a few activities, then I really think you're not going to be efficient.
00:05:31.660 You're not going to be effective.
00:05:33.160 You're going to feel stressed for time and you're going to feel like you just don't have the time to, to tee yourself up correctly.
00:05:40.000 You're running from place to place, thing to thing.
00:05:42.160 You have no downtime, no margin, no space, no time to even think about how you want your day to go.
00:05:47.560 And that's important.
00:05:48.600 We've heard this concept.
00:05:49.780 I think it was maybe mainstreamed and popularized by Robert Kiyosaki when he was talking about the rat race.
00:05:56.200 You know, so many men want to get out of the rat race and yet they give themselves no time to actually do it.
00:06:02.280 They're always running and spinning that wheel.
00:06:04.700 I've noticed that when I wake up a couple of hours early and I get the things done that I'm going to share with you today, that I put myself in a position to think about what the future might hold and how I might make myself better moving forward.
00:06:17.460 So I would suggest at a minimum that you wake up a couple of hours earlier than maybe you normally do, or that then you have to be into work so that you can do some of these other things and have that margin.
00:06:28.960 Now, some people say, well, I'm tired.
00:06:30.220 You know what I got to get it, got to get my sleep.
00:06:32.440 Okay, well go to bed earlier.
00:06:34.120 That's one of the things I'm going to talk with you about here.
00:06:35.940 When I talk about ending your day is get the proper amount of sleep, get seven to eight hours of sleep so that you can wake up early.
00:06:43.320 You can be rested and then you can tackle and accomplish more throughout your day.
00:06:47.460 Uh, number two, when you wake up, drink water.
00:06:50.800 All right, get the, get the, the, the body moving and the blood flowing and, and, and rehydrate yourself.
00:06:57.100 You just spent seven, eight, nine, 10 hours without any water.
00:07:01.380 You're dehydrated, uh, because you are burning calories and working to some degree while you're sleeping.
00:07:06.940 So get yourself up, get some water in your system.
00:07:10.100 The body operates best when it's hydrated.
00:07:13.560 And, uh, that's a great way to start.
00:07:15.420 It's a great way to wake you up and drinking water will help your health and help you wake up and then accomplish more.
00:07:21.960 Very simple.
00:07:22.960 Next thing, stretch, just stretch.
00:07:25.700 You know, you've been in the same position for again, seven, eight, nine hours.
00:07:30.300 You're, you're tight.
00:07:31.220 You're probably sore depending on what your, your activities are.
00:07:34.680 Uh, so get up and stretch your body, move your body, stretch out that back, stretch out those legs, stretch out the arms and the shoulders.
00:07:41.600 I get really tight in my shoulders at times.
00:07:44.120 Uh, my, my lower back at times starts to hurt a little bit, but if I get up and one of the very first things I do is actually stretch my body and start to get the muscles moving and wake up to some degree, then that helps me.
00:07:56.960 It's like we get up so often and we just rush right into the thing that we need to do, that we give ourselves no time to actually amp up and ramp into the things that we're trying to do.
00:08:07.520 So stretch, stretch.
00:08:09.140 Uh, number four is train.
00:08:12.240 You've got to train yourself.
00:08:14.120 And for me, uh, I, I wake up at five 30.
00:08:18.440 Um, I drink a glass of water to get going.
00:08:21.220 I stretch myself out to some degree.
00:08:23.460 And then from there, I'm either into jujitsu or I'm into our gym in the garage and doing some weight training, some strength training specifically.
00:08:32.440 Uh, so that's what I would recommend is train your body, move yourself physically.
00:08:37.260 I know that when I move myself physically in the morning to start things off, I'm so much better off.
00:08:43.700 I feel good about what I'm doing.
00:08:45.500 Yeah.
00:08:45.640 I might be a little bit more sore than had I not done that, but I feel good mentally.
00:08:49.620 And because I feel good mentally, that naturally translates and pours into the other things that I'm doing in my life.
00:08:55.400 Now, some guys will say, well, I don't, you know, I don't like to train in the morning.
00:08:58.400 That's fine.
00:08:59.520 If that's not your thing, then maybe something else is, and that's great.
00:09:03.280 And you want to train in the afternoon.
00:09:04.560 I personally cannot train in the afternoon because I know that by the time the day is done, I'm tired.
00:09:11.720 I'm exhausted because I go hard and I'm not really all that interested in doing something else.
00:09:17.560 So it's more likely for me that I'm actually going to get my training done, my physical training done.
00:09:23.080 If I do it first thing in the morning and get it going early.
00:09:26.560 So strength training, cardio, swimming, running, biking, treadmill, row, I don't care, jujitsu, martial arts.
00:09:35.820 I don't care what it is, but get that body moving, get stronger, make yourself more capable physically.
00:09:42.460 And it's a great metaphor for life as well.
00:09:45.860 Like if you get up and you exert yourself and push your body to the max first thing in the morning, then those natural things that come up throughout the day that prove to be a challenge, whether it's dealing with a difficult customer or putting out a fire at work or having a difficult conversation with your wife or your children, it's all relative.
00:10:05.020 It's all put in perspective based on the fact that you made your day hard to begin with.
00:10:10.640 If you take the easy route initially, I believe things have a tendency of getting harder.
00:10:15.820 If you take the more challenging route early, then I believe that things have a tendency and a way of becoming easier for you.
00:10:23.640 And that might be mean because you knocked out the hard things first.
00:10:26.240 And also it might mean that you have given yourself a new point of reference to judge whether something is truly hard or if it's just somewhat challenging.
00:10:37.380 All right, next reading.
00:10:39.760 Now, I initially put scripture study here, and I believe that scripture study would help every individual, every single human being, whether you believe in the Bible or not.
00:10:49.900 I believe that there is some powerful, powerful lessons about what it means to be a man.
00:10:54.400 And so I and my family choose to read scriptures in the morning.
00:10:59.740 If that's your thing, do it.
00:11:01.320 If it's not, and you'd rather read something else, there's thousands upon thousands upon thousands of books that you can read from that will uplift you, that will edify you, that'll give you something new to think about.
00:11:12.360 And I would suggest too, as you're reading, that it's not just about cranking through pages.
00:11:17.760 And that's what a lot of people do.
00:11:18.940 In fact, that's what I used to do.
00:11:20.280 I used to believe that when I was reading, the whole goal was to get through as many books as possible.
00:11:25.740 To a degree, it's good to have maximum information, but if you're never applying any of that, it's not really all that valuable.
00:11:31.740 So I've really thought about the way that I go about my study and I read significantly less than I used to.
00:11:38.780 But I internalize that information better and I apply it more regularly.
00:11:44.300 So even though I'm consuming less, I'm actually applying more and it's been more productive.
00:11:49.000 So I'm not going to tell you to read five pages or 10 pages or a chapter a morning, but read something that's going to uplift you.
00:11:55.740 That's going to edify you.
00:11:56.980 That's going to get you thinking positively or differently about a situation or just life in general and read for the point of comprehension and application, not just how many books you can read or pages you can get through.
00:12:11.680 Next, if this applies to you, is having a family meeting.
00:12:15.940 So when we're done, when I get back from training and we read our scriptures, we do a family prayer, then we do a family meeting and this family meeting usually only takes, gosh, five minutes.
00:12:26.100 If that sometimes maybe 10, if it's busy, but the family meeting is just about getting on the same page and you should be getting on the same page with the people who are impacted by the decisions you're making.
00:12:37.200 So we talk about what I have going on for the day, what my wife has going on for the day, what the kids have going on for the day, where people are going to be and at what time and are there things that we need to be aware of so that we can plan this conversation is so important and the communication is critical.
00:12:54.260 And I've noticed that in our family dynamic, being on the same page is, it eliminates a lot of stress and, and I wouldn't say concern, but worry about, okay, where's everybody at?
00:13:07.160 And, and where's everybody got to be like, you're all on the same page.
00:13:10.320 There's no guesswork.
00:13:11.540 All the doubt is eliminated and you just get on the same page for the day.
00:13:15.480 We actually do something very similar for our money situation.
00:13:19.040 Every single week we have a money meeting where we talk about income coming in, expenses going out.
00:13:24.700 We talk about unnecessary or, or unforeseen expenses, I should say.
00:13:29.700 And it just gets us on the same page.
00:13:31.380 So do a family meeting.
00:13:33.120 If it applies, let the kids be involved in the process.
00:13:36.660 Let them tell you what they have going on, what their goals and aspirations are for the day.
00:13:40.900 And it just puts you in the right perspective with your family.
00:13:44.980 Next is obviously I'm getting ready and things like that.
00:13:48.360 We don't need to get into that, but from there it's preparation and planning.
00:13:51.820 All right.
00:13:52.260 You've got to plan your day.
00:13:53.580 If you've got eight or nine hours of your work day, I would say that you probably ought
00:13:57.880 to take the beginning of that work day and plan it.
00:14:01.780 If you don't plan out your day, like, how are you going to know what is effective?
00:14:05.980 How are you going to know what needs to be done?
00:14:08.040 I mean, you could be running around at a thousand miles per hour, but if you don't know if it's
00:14:12.220 moving the needle, cause you haven't done any planning, what a waste, what a waste.
00:14:16.320 And I've actually heard guys will say things like, well, I'm so busy.
00:14:20.380 I just can't take the time to plan.
00:14:22.380 Well, planning makes you more efficient.
00:14:24.320 So again, if you have eight hours and you spend 20 minutes or even 10 minutes of that eight
00:14:28.940 hours, you're going to get more done in seven hours and 50 minutes than you are the guy who
00:14:34.540 has the full eight hours, because you know what you're doing.
00:14:38.060 You know what you're working towards, you know, the priorities.
00:14:40.820 So have a planner.
00:14:42.620 I don't have mine in front of me, but I literally have a physical planner where I'm writing out.
00:14:47.280 Okay.
00:14:47.420 Here's my tasks.
00:14:48.760 Here's the things I need to accomplish.
00:14:50.720 Here's the priorities.
00:14:51.860 Here's what I'm going to do first.
00:14:53.120 Here's what needs to be done.
00:14:54.440 Here's my non-negotiables, which are some of the things I've already gone through with you.
00:14:59.160 Here's the phone calls I need to make.
00:15:00.820 And I do this every single day.
00:15:03.240 And yes, it becomes monotonous.
00:15:05.080 And yes, at times it becomes tiresome, but that's what's required to be successful.
00:15:10.280 I know that when I wasn't planning and I was just going from activity to activity and project
00:15:14.940 to project and task to task, and I was letting other people dictate how I spent my day, I
00:15:19.940 was much less effective.
00:15:22.340 I was much less fulfilled, certainly because I was chasing and pursuing somebody else's
00:15:26.940 interest and their day and not pursuing my own.
00:15:31.040 If you want a very powerful tool, and yes, I realize I'm a bit biased when I say this, but
00:15:36.060 it does work because it's what I've used for the past five years.
00:15:38.660 Head to the store, which is store.orderofman.com and look at our 12 week battle planner.
00:15:45.000 The way that it's laid out is it actually goes through every single week, every single
00:15:51.800 for, for 52 weeks, and it will help you have a weekly plan.
00:15:57.320 Now, yes, it's not a detailed analysis, but it's going to get you planning and moving in
00:16:01.080 the right direction.
00:16:01.760 Again, store.orderofman.com.
00:16:03.900 And then it's our 12 week battle planner.
00:16:06.000 So plan and prep your day from there.
00:16:08.420 Just take action.
00:16:10.280 Execute the plan.
00:16:11.400 Do what you got to do.
00:16:12.280 Get to work.
00:16:13.260 Be disciplined throughout the day.
00:16:14.980 Go back and review the plan.
00:16:16.320 Make your calls, do your appointments, get your tasks done.
00:16:19.820 Just, just execute.
00:16:21.540 That's it.
00:16:22.020 And now that you've done these other seven or eight things that I've talked about, you
00:16:26.800 have the mental focus and clarity.
00:16:29.240 You have the margin physically, mentally, emotionally to be able to tackle the day in a meaningful
00:16:34.080 and significant way.
00:16:35.120 And you've just teed yourself up for success.
00:16:37.620 So I'm going to go through those again, real quick.
00:16:41.060 They're also going to be in the description section on our YouTube channel.
00:16:46.080 So if you're listening to this, head to youtube.com slash order of man.
00:16:50.440 If you're watching this on YouTube right now, you can click down in the description of the
00:16:54.920 channel and all of the stuff will be right there for you.
00:16:57.720 So again, it's waking up early, drinking water, stretching, training in some capacity,
00:17:03.460 physically, uh, reading again, I recommend scriptures, but if it's another book, that's
00:17:07.620 good to, uh, your family meeting, your planning and preparation for the day, and then execution
00:17:13.240 and action from there.
00:17:14.980 That's how I start my day.
00:17:16.280 That's how I recommend that you start your day.
00:17:18.140 Of course, it's going to be different for everybody, but let's get into it.
00:17:20.440 How to end your day, because this is just as important.
00:17:24.360 Everybody knows that they should plan the day.
00:17:26.500 Everybody talks about how, how the morning should go, but very few people actually talk
00:17:31.140 about what they should do in the evening to tee themselves up, to roll over the momentum.
00:17:36.120 And that's what doing your evening planning is about.
00:17:39.380 Excuse me.
00:17:40.080 It's about getting momentum going for the next day.
00:17:43.580 So you can have a win the next day and the next day and the next day and the next day.
00:17:48.360 And you're compounding your results because you're teeing yourself up, right?
00:17:53.680 So the first thing at the end of the day, and we're actually winding down on the end of
00:17:57.740 my day, as of the recording of this video, uh, is I'm going to go into that planner that
00:18:02.780 I use at the beginning of the day.
00:18:04.160 And I'm going to go through and I'm going to review and recap what I did for the day.
00:18:08.440 What did I accomplish?
00:18:09.900 What didn't I accomplish?
00:18:11.240 What do I need to get done tomorrow?
00:18:12.720 What can I do better?
00:18:13.620 How did I thrive?
00:18:14.440 How did I succeed?
00:18:15.260 Like, what is it about the day that made this a success or a failure?
00:18:19.160 I go through that.
00:18:20.480 And then I actually plan out the next day.
00:18:23.000 This is going to make tomorrow better because when you do your planning tomorrow morning,
00:18:28.020 you've already planned it out.
00:18:29.400 So now all you have to do is just go in and do a little quick recap.
00:18:32.700 If anything's changed based on emails or anything like that that you've received, you can go
00:18:37.200 in and you can tweak that, but it's, it's already pretty much done.
00:18:40.300 And that's how my daily planning in the morning is so quick and easy is because I also do it
00:18:44.880 in the evening.
00:18:45.680 And the more consistent you can be about this, the better it's going to be.
00:18:49.280 So plan your day out, recap your day, do what I call your after action review, and
00:18:54.660 you set yourself up for tomorrow.
00:18:55.920 So a couple of these are just tips and strategies, maybe not necessarily things that you should
00:19:00.980 do, uh, but just, just tips.
00:19:03.160 So before I go to bed, no caffeine, all right, do away with the caffeine.
00:19:08.280 I would say at least, at least four hours before you go to bed.
00:19:11.820 Cause studies show that there's still caffeine in your system up to four hours prior, or I
00:19:17.820 should say four hours later.
00:19:19.080 So if you're having a caffeinated drink or an energy drink before you go to bed, that's
00:19:23.920 going to impact your sleep.
00:19:25.100 That's going to impact your recovery.
00:19:26.720 And of course you're going to wake up tired.
00:19:28.660 You're not going to be as efficient the next day.
00:19:31.320 And, uh, we all know how that goes because we've all been tired and ineffective.
00:19:35.540 So get rid of the caffeine in the evening.
00:19:39.160 Next, another thing that you should get rid of is your electronics.
00:19:41.920 Another studies and studies that have shown and suggested that the, the blue light in
00:19:47.880 your screens from your, uh, laptop and your mobile devices in particular, uh, really affect
00:19:53.800 melatonin, melatonin release.
00:19:55.920 So when you have these types of, uh, lights coming into your system at the end of the night,
00:20:02.580 it's causing your body not to really self-regulate and down-regulate for the evening and get into
00:20:08.540 that sleep mode.
00:20:09.380 So I think you can do like blue blocker on your phone.
00:20:12.300 There's little apps and programs.
00:20:13.700 And I think settings on an iPhone and probably an Android as well that you can use.
00:20:17.060 There's the blue light blockers, the glasses that you can use, but just shut down the
00:20:21.900 electronics and not to mention the stress and the headache that comes with being on social
00:20:28.140 media and, and, and checking your emails.
00:20:31.040 I've done that.
00:20:31.760 And that's a trap.
00:20:32.600 It's like, if you're checking your emails at night, I know high achieving men, like you
00:20:36.660 probably are, you're going to be very frustrated and revved up.
00:20:42.740 If I'm checking an email and I have like a little fire I need to put out or something
00:20:46.480 I need to address.
00:20:47.520 It's very hard for me to shut down in the evening because I know I need to get that
00:20:51.120 thing done.
00:20:52.060 So I don't even check that stuff anymore.
00:20:54.520 Same thing with social media.
00:20:55.780 You start falling into the comparison trap and the fear of missing out and what everybody
00:20:59.420 else is doing.
00:21:00.140 And you want to make a pose and you want to be liked and acknowledged, do away with
00:21:04.500 it, shut the phone down, put it away and deal with no electronics prior to going to
00:21:09.880 sleep.
00:21:10.760 Next is reading.
00:21:12.740 I like to read talked about that.
00:21:14.720 I think it's a great way to cap your day too.
00:21:16.460 I've always got a lot of books to read personally because we have a lot of guests on the podcast
00:21:19.740 that have written books.
00:21:20.980 And so there's always something for me to read.
00:21:23.340 If you want to know what to read, just go back and listen to our past four podcast interviews
00:21:29.000 and you'll find all kinds of stuff to read and to see.
00:21:33.240 So, uh, yeah, sit in bed, read for 15 minutes, read for 30 minutes, ponder it, think on it,
00:21:39.000 uh, apply it in your life.
00:21:40.340 Think about how it applies to you and you're going to be better off because you're consuming
00:21:43.160 more information.
00:21:44.600 Next is I believe that your bed is for two things, sleep and sex.
00:21:49.820 And the more that you train your body and your mind to recognize that when you get into
00:21:55.520 bed, it's for one of those two activities, the better off you're going to be.
00:21:58.620 So if you get into bed and you've got a big screen TV in your room and you you're watching
00:22:03.380 movies and you're doing whatever it is you're doing, then you never train your body to acknowledge
00:22:09.120 that when you get into bed, it's bedtime or the other activity that I just suggested.
00:22:14.920 But bed is for sleep and sex.
00:22:17.100 And that's how we do it around here.
00:22:18.860 And it's been very, very successful for us.
00:22:21.460 I don't hang out in my bed.
00:22:23.280 I'm not checking out emails.
00:22:25.200 I'm not watching TV.
00:22:26.180 We don't have a TV in our room because we have conditioned ourselves to know that there's
00:22:30.940 only a couple of activities that we do in bed and that trains and conditions our mind.
00:22:35.840 Next is getting to bed early.
00:22:37.200 I talked about this earlier.
00:22:38.380 You know, if you're going to start getting up at four or five, five 30, six o'clock, and
00:22:41.740 that's a couple of hours before that you normally do, you're going to need to get to sleep
00:22:45.880 somewhere.
00:22:46.360 So where are you going to get it?
00:22:47.760 You're going to get it on the front side.
00:22:49.060 You're going to get it the night before.
00:22:50.480 So for me, we go to bed.
00:22:53.220 I try every night to go to bed at 10 o'clock.
00:22:56.360 So that way I can get my, my full level of sleep and everything that I need that gives
00:23:01.020 me seven and a half hours of sleep.
00:23:02.560 And that's what feels pretty comfortable and right for me.
00:23:04.840 This is a process of experimentation.
00:23:06.800 But if you're going to bed at midnight or, or, or 1230 or one o'clock and you're waking
00:23:11.920 up at six, I mean, that's not, not really sustainable unless you're one of the few individuals
00:23:16.760 who just doesn't seem to need a whole lot of sleep.
00:23:18.780 I do, I work best when I get sleep.
00:23:20.880 I acknowledge that.
00:23:21.900 I recognize that in myself and I plan accordingly.
00:23:24.760 I would also say, and this isn't something I wrote down, but one thing that's important
00:23:28.480 for us is that we also put our kids to bed early.
00:23:31.820 Not only do they need it as they're developing and growing, but it also gives my wife and
00:23:36.500 I alone time, which is important.
00:23:38.740 I have friends who put their kids to bed at like nine or 10 o'clock.
00:23:41.800 And then, you know, maybe they're going to bed at 11.
00:23:44.360 It's like, that's not enough time for you to have meaningful and significant time.
00:23:48.780 For yourself and, or meaningful and significant time for your spouse.
00:23:52.900 So think about what time you put your kids to bed.
00:23:56.180 My kids go to bed.
00:23:57.420 My youngest ones go to bed at between, well, seven 30 typically.
00:24:01.620 And my oldest, sometimes he goes to bed at eight, maybe eight 30.
00:24:05.540 If he's got practice or some of these other things.
00:24:08.600 And that gives us a couple of hours to be together.
00:24:11.900 My wife and I, and that's important as well.
00:24:14.800 Uh, next I've got the order tweaked here a little bit.
00:24:19.640 Um, next I would say is, is having a notepad by your, your nightstand or on your nightstand.
00:24:27.180 I personally use field notes and I've got these everywhere.
00:24:31.680 I've got three or four in my work desk.
00:24:33.920 I've got a couple in my nightstand.
00:24:35.900 I've got a couple in my truck.
00:24:37.160 The reason that this is so important is because as I think about things that need to get accomplished
00:24:42.260 for the next day, I need to purge those from my mind.
00:24:45.040 Cause if I let them bounce around in my brain, uh, it doesn't, it's not conducive to good sleep
00:24:49.600 for me.
00:24:49.980 Cause then I'm up and I'm thinking about paying the bills or doing a podcast or reaching out
00:24:54.420 to this person or sending an email or putting out that fire, or here's a good topic that
00:24:58.660 I can discuss on a future podcast.
00:25:00.420 Instead, what has worked well for me is having one of these and a pen right by my, uh, nightstand.
00:25:08.400 And if I think of something pressing, I write it down.
00:25:11.900 I forgot so much valuable information because I didn't have something by my nightstand.
00:25:16.860 So I write it down.
00:25:18.540 I don't worry about it till the next morning.
00:25:20.440 When I get up in the morning, I pull this out.
00:25:22.900 I reconcile it with my planner the next morning and we're good and we're off to the races and
00:25:28.860 I don't have to think about it at night.
00:25:30.640 So having that field notes is, has been valuable.
00:25:33.680 A couple other little points that I would say is, uh, making sure that you're checking
00:25:39.080 your plan for tomorrow.
00:25:40.620 Uh, maybe something's changed.
00:25:42.260 You can look back at your battle planner, uh, and just kind of reiterate and refresh what
00:25:46.180 you're going to do in the morning.
00:25:47.040 I think if you do that, you're setting yourself up, right?
00:25:49.500 Cause you know exactly what needs to get done.
00:25:51.680 What's my workout?
00:25:52.920 You know, what, who, what are my appointments for tomorrow?
00:25:55.340 You're not going to forget little things and let things get in the way if you do it that
00:25:58.500 way.
00:25:58.700 So check your plan for tomorrow before you go to bed.
00:26:01.060 And then the last thing I would say is your sleep quality.
00:26:04.220 Your sleep quality is critical.
00:26:06.180 A couple of little points on that.
00:26:07.800 Uh, I talked about the blue light blockers.
00:26:09.680 That's valuable.
00:26:11.200 Um, make sure that your room is completely dark.
00:26:14.800 I I'm talking like no electronics.
00:26:17.800 I'm talking about getting, um, light blocking shades for, for your room.
00:26:22.960 Like your body needs to know that it's nighttime.
00:26:25.040 And as we've evolved, uh, our bodies know that when it's dark outside, then that's when
00:26:33.480 it's time to sleep.
00:26:34.960 So if it's light, then you're conflicting with that biological evolutionary hardwiring that
00:26:40.140 we've developed.
00:26:40.840 So you want to simulate that in a world of electronics and lights and everything else
00:26:46.840 is make it as dark as you possibly can turn the electronics off or turn them around.
00:26:52.200 At least move your phone away from your bed, uh, get the light blocking shades and just
00:26:57.940 make it as dark as possible.
00:26:59.480 Also keeping your room cool studies have shown as well, that if you keep your area and your
00:27:04.680 sleeping space, cool, even if you bundle up in a blanket that you're going to sleep
00:27:08.020 that much better.
00:27:08.980 So keep it cool.
00:27:10.080 This month, this one might be an argument with your wife a little bit about what's cool and
00:27:13.580 what's appropriate and what's not, but, uh, you guys work that out, but keep it cool.
00:27:18.960 Uh, also your mattress.
00:27:20.520 Do you like a soft mattress?
00:27:21.620 Do you like a firm mattress?
00:27:22.800 Experiment with those things.
00:27:23.920 If you're at a motel and you notice that the mattress is firm and you sleep really well
00:27:27.880 at night, cool.
00:27:28.840 Same thing with your pillow, experimenting with your pillow.
00:27:31.320 If you're waking up and you're stiff and your joints are aching, it's probably a pretty
00:27:35.120 good indicator if that's consistently happening that, uh, you've got a problem with maybe potentially
00:27:41.600 your mattress or it's not working out for you.
00:27:43.560 And then also making it distraction free.
00:27:45.700 So you pull the electronics out, move the, uh, move the things away from your nightstand,
00:27:50.300 turn off the clocks or turn them around is what we do.
00:27:54.060 No TVs in there.
00:27:55.300 Like this is a space for sleeping.
00:27:56.900 And if your body knows that, and you know, that, and you go into it, knowing that my
00:28:02.400 goal is to recharge and rejuvenate and rest for the next day, you're more likely to be
00:28:06.920 able to accomplish that.
00:28:08.840 So there it is, man.
00:28:10.200 That's a lot.
00:28:10.960 That's a lot.
00:28:11.540 Let me recap, um, the evening and then I'll recap the morning and we'll call it a day.
00:28:16.300 So again, for the evening, it's to plan out your day before you shut it down in business,
00:28:20.600 uh, plan out your day, make sure you got it right.
00:28:23.540 And that way tomorrow is going to be that much better, uh, get rid of the caffeine at
00:28:27.960 least four hours before you go to bed, no electronics before you go to bed, read books
00:28:33.120 again, charge up your mind, relax.
00:28:35.540 I can't tell you how many times I've fallen asleep to a book actually wouldn't recommend
00:28:39.520 that because again, you should get in the habit of training your body that you need to
00:28:44.240 sleep in your bed.
00:28:44.900 Cause that's conducive to you getting the proper rest.
00:28:47.980 Uh, bed is only for sleep and sex, uh, get to bed early so you can get your full seven,
00:28:53.540 seven and a half, eight hours, uh, have your field notes by your desk so that you can do
00:29:00.100 what you need to do, write down what you need to write down.
00:29:02.280 If you have ideas that come in your mind and not bouncing around in your, in your brain,
00:29:05.700 uh, check your plan for tomorrow before you go to bed.
00:29:08.820 So you're ready for that.
00:29:09.780 And then again, uh, make your environment a dark, cool, comfortable place specifically
00:29:15.420 set up for sleeping.
00:29:17.140 That's it guys.
00:29:18.520 That's it.
00:29:19.020 That seems like a lot.
00:29:19.800 I know.
00:29:20.120 Um, if you want to go back and listen, you certainly can and take notes.
00:29:23.800 Uh, if you are watching the YouTube video, then just go in the description.
00:29:28.260 So you don't have to listen to me yet for the next 30 minutes about what you should be
00:29:31.900 doing.
00:29:32.180 But if you want to document these things or write down in the description, we wrote them
00:29:35.420 down there.
00:29:35.840 So it'd be easy for you.
00:29:37.680 And that's all we've got.
00:29:39.160 So, um, I hope that helps.
00:29:40.880 I hope that gives you some insight.
00:29:42.060 I would challenge you to try implementing as many of these things as possible.
00:29:46.520 And it might be difficult to implement all of these things at once if you're not accustomed
00:29:49.940 to doing them, but I would implement as many as I can for 30 days for 30 days.
00:29:54.980 And then just have a field notes and a specific page.
00:29:57.820 And you could do something as simple as writing the date out.
00:30:01.120 And then when you wake up writing down, okay, do I feel good?
00:30:04.480 Do I feel okay?
00:30:05.440 Do I feel crappy?
00:30:06.380 And just like document how you're feeling and seeing it.
00:30:09.620 That's improving.
00:30:10.380 Uh, it's been said that what gets measured gets improved.
00:30:13.220 So I would challenge you to, uh, incorporate these steps for the perfect way to start your
00:30:20.740 day and end your day.
00:30:22.640 And, uh, I think you'd be better off.
00:30:24.420 So guys, we'll be back, uh, next week for another interview, another powerful interview
00:30:29.820 with a sex successful man, uh, who's got an interesting, interesting story to share.
00:30:34.820 And you guys are going to be excited about what we're putting out there.
00:30:37.120 And then of course, our ask me anything with my co-host, Kip Sorenson guys, I just want
00:30:41.460 to let you know, I really appreciate you being on this path and being on this journey.
00:30:44.560 Couldn't do it without you.
00:30:45.520 I hope that what we're adding to your life is, is adding value to your life and that you're
00:30:49.820 improving because of the information that we're putting out there.
00:30:52.980 If you have any suggestions, recommendations, thoughts, ideas, please reach out.
00:30:56.880 Uh, very active on Instagram at Ryan Michler.
00:31:00.160 My last name is spelled M I C H L E R.
00:31:03.420 Of course, if you're listening to this, go over to YouTube, youtube.com slash order of man,
00:31:07.640 connect with us there.
00:31:08.420 We're at 80, just over 81,000 subscribers, I believe.
00:31:11.940 And we're really trying for that a hundred thousand mark, at least initially trying to
00:31:16.120 grow it to that point.
00:31:16.920 And, uh, we're well on our way with the support of you.
00:31:20.000 All right, guys, that's all I've got.
00:31:21.380 Go out there, take action, become the man you are meant to be.
00:31:24.680 Thank you for listening to the order of man podcast.
00:31:27.480 You're ready to take charge of your life and be more of the man you were meant to be.
00:31:31.640 We invite you to join the order at order of man.com.
00:31:38.420 Thank you.
00:31:39.840 Thank you.
00:31:41.940 Thank you.