Most people set alarms to wake up. A few months ago, I started setting mine to go to bed.
It sounds simple—almost too small to matter—but it’s completely changed how I show up for my business, my family, my training, and myself.
The idea came from a book called Buy Back Your Time by Dan Martell. As someone who thrives on structure and discipline, it clicked right away.
What the 8PM Alarm Actually Does
Every night at 8PM, my phone goes off. It’s not telling me to sleep—it’s reminding me to slow down. That one hour between 8 and 9PM has become sacred. No screens. No scrolling. Just time to breathe, reflect, stretch, pray, read, or sit in stillness.
It’s become my cue to unplug and transition with intention.
Why I Needed It
Before this habit, my nights were filled with what I called “unwinding”—watching Jiu Jitsu clips or mindlessly scrolling Instagram. But the truth? I wasn’t unwinding. I was escaping.
I was exhausted, overstimulated, and just running from the noise in my head. And that carried into the next morning. I woke up foggy, reactive, already behind. The burnout was real—and it was bleeding into every area of my life.
The Shift That Changed Everything
Since I started honoring that 8PM boundary, my mornings feel totally different. I’m up at 4:45AM feeling clear, focused, and grounded.
I’m sharper in business. More present at home. More in tune with my body during training. And most importantly—I feel like I’m leading my life instead of reacting to it.
The Real Lesson
Discipline doesn’t start in the morning. It starts the night before.
That 8PM alarm is more than just a reminder—it’s a meeting with my future self. A commitment to protect my energy, my peace, and my priorities.
Do I slip sometimes? Of course. And I feel it immediately. The next day feels heavier, more rushed, and out of sync.
Try It For a Week
Here’s my challenge to you:
Set a timer for one hour before your ideal bedtime. When it goes off, treat that hour like a VIP meeting. No distractions. Just you and your intentions.
Stretch. Breathe. Pray. Journal. Reflect. Whatever helps you slow down with purpose.
Try it for seven days. Then ask yourself:
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Do I feel more focused in the morning?
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More present during the day?
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Less drained by the end of it?
It’s one of the tiniest habits I’ve ever added—and one of the most powerful.
If this resonates with you, shoot me a message or tag me on Instagram. I’d love to hear how your evening routine evolves.
We’re all building toward something meaningful. And it starts by being intentional—especially when no one’s watching.
Much love,
John Lee
