Tasks, when repeated on a daily basis, turn into habits, which, continued over long periods of time, form our character. A Modern Viking works with nature to become a master of efficiency, complementing one's needs, such as sustenance and sleep, to best utilize time, our most precious resource.

The Basics

Morning Ritual:

  1. Alarm set 30 min earlier than normal.
  2. Put on headphones with music.
  3. Pushups (until failure)
  4. Situps (until failure)
  5. Bathroom (Relieve, Weigh, Wash)
  6. Drink 1 Glass of Water with Vitamins
  7. Breakfast 

Nightly Ritual:

  1. Wrap Up 2 Hours Prior to Bedtime, No More Food
  2. Tech Off, Lights Low
  3. Pack Lunch/Clothes/Review Today's Progress and Tomorrow's Plan
  4. Situps (match the morning)
  5. Drink 1 Glass of Water with Vitamins
  6. Bathroom (Relieve, Wash)
  7. Read Book
  8. Lights Off - Bedtime

The most fundamental building blocks for success revolve around your ability to master your own circadian sleep cycles. It is the primary culprit of failure, disrupting one's ability to continually meet one's goals. This week, prepare on Sunday by thinking about your Morning and Nightly Rituals. Don't worry about anything else. If you can't master going to bed at night and getting up in the morning at the same times, you're not ready to move on. Our goals are measured in inch-pebbles, not mile-stones. 

On Sunday:

  1. Set alarms for both your morning and nightly rituals.
    • Set morning alarm 30 min prior to what you're used to (6:30am for me). Immediately pop out of bed and begin Morning Ritual.
    • Count back 8 hours to find your "bedtime" (10:30pm) and set an alarm, which means lights out and trying to fall asleep
    • Set one alarm an hour before this (9:30pm) make sure if you missed your first alarm, you start winding down now.
    • Set one alarm for two hours before bedtime (8:30pm). Wrap up any projects. Don't eat after this time. Turn off all Tech and avoid screens (TV/Comp/Phone/Tablet). Turn the lights down low. Begin Nightly Ritual.
  2. Prepare playlists for phone or iPod
    • Upbeat music works great to wake up in the morning. Audiobooks are ideal for endurance cardio sessions to distract your brain from the monotony (I just got two free ones from Audible.com). Spend some time gathering enough material for the week.
  3. Get a physical book for nighttime reading
    • Reading helps tire the eyes, and the blue rays from TV/Computers/Phones/Tablets stimulate the brain, making it more difficult to fall asleep. I'm reading The Last Kingdom by Bernard Cornwell, and am becoming  obsessed.
  4. Prepare Meals for the Week
    • Make sure to have a protein supplement (bar or shake) for immediately after your workout. If you're especially good, try preparing your lunches so all you have to do is grab them and run out the door.
  5. Prepare Outfits for the Week
    • Don't waste time in the morning fumbling for what to wear. Organize a spot to put your workout outfits and work outfits together so that you can grab them and easily put them in your gym bag so all you have to do is thrown on shoes and be out the door in the morning.
  6. Prepare Your Log
    • Whether you're using paper or something digital to log your workouts, make sure it's good to go for the week. If you're using a fitness watch to track your progress, charge it. If you're using a notebook to write down what you're workout plan is and your progress, make sure you have it prepared and in your gym bag ready with a pen of the week. (I've used both Moleskins as well as a variety of fitness watches including Apple Watch, Fitbit, Jawbone Up3, and my Garmin 310XT, but my favorite is Garmin's products and am anticipating upgrading to the 920XT.)

 

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