The Start: Setting an Alarm to Wind Down
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 productivity expert Dan Martell. As someone who thrives on structure and discipline, the concept of intentionally protecting my evening energy clicked right away.
The Sacred Hour: What the 8 PM Alarm Actually Does
Every night at 8 PM, my phone goes off.
It’s not telling me to sleep. It’s reminding me to slow down. That one hour between 8 PM and 9 PM has become sacred time. It’s my firm boundary against the noise:
- No screens (laptop, news, work emails).
- No mindless scrolling.
- No high-stimulation content.
This hour is dedicated to activities that transition me with intention: time to breathe, reflect, stretch, pray, read, or simply sit in stillness. It’s my cue to unplug.
Why I Needed This Transition
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 truly unwinding. I was escaping.
I was exhausted, overstimulated, and just running from the noise in my head until I crashed. And that escape bled directly into the next morning. I woke up foggy, reactive, and already feeling behind. The burnout was real—and it was negatively affecting every area of my life.
The Shift: Leading Life Instead of Reacting to It
Since I started honoring that 8 PM boundary, my mornings feel totally different. I’m up at 4:45 AM 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 8 PM alarm is more than just a reminder. It’s a meeting with my future self. It’s a commitment to protect my energy, my peace, and my priorities. (And yes, I slip sometimes. And I feel the negative impact immediately. The next day feels heavier, more rushed, and out of sync.)
Your Challenge: Try It For a Week
Here’s my challenge to you:
- Set a Timer: Set a timer for one hour before your ideal bedtime.
- Honor the Boundary: When it goes off, treat that hour like a VIP meeting. No distractions.
- Slow Down with Purpose: Use that time to stretch, breathe, pray, journal, or reflect. Whatever helps you quiet your mind and slow your system.
Try it for seven days. Then, ask yourself:
- Do I feel more focused in the morning?
- More present during the day?
- 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 social media. 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
