Reverse this cycle, change your life.

'Be prepared to ride the cycles and trends of life; success is never permanent, and failure is never final.'

Brian Tracy

Life is full of self-reinforcing cycles - they can be negative or positive.

One cycle can cause stress, frustration and burnout or facilitate good health, positivity and happiness. The negative version looks something like this: 

Go to bed late

Wake up feeling tired 

Start your day on the back foot, with little or no time for yourself

Spend your day rushing, not as fully organised, more easily distracted, more likely to procrastinate or scroll social media, performing well below your best

Eat badly, snack, don't exercise much, don't feel very energised

Work feels harder and your day seems more stressful

Finish work late

Eat late

Spend your evening in unfulfilling ways - use TV, media or alcohol to switch off

Don't feel present with yourself or your partner

Wind down late

Go to bed late

Repeat. 

In summary, when we consistently go to bed late, we don't get enough of the sleep we need - particularly the pre-midnight sleep (for more info read or listen to the incredible book Why We Sleep). This impacts our mood, performance, food cravings, decision-making, and energy levels. 

So many of my clients worked with me in 2023 to break this pattern, to reverse and to start a new one. We devised specific solutions that worked for them; the results were incredible. The positive cycles they created looked something like this: 

Go to bed on time - usually by 10 pm

Wake up earlier, feeling fresher

Start the day calmly, consciously - with activities like stretching, a cup of tea on the sofa, journaling, a short walk, an exercise routine, meditation, quality time with their child. 

Start work on time, feeling calm, organised and focused

Run the day smoothly, eating consciously, taking short breaks, making time for exercise

Finish work on time, feeling satisfied and able to switch off 

Eat on time 

Spend your evening in healthy or fulfilling ways

Feel present alone or with their partner 

Wind down early

Go to bed early…

Repeat. 

Early birds don't just catch the worm - they sing louder, fly higher and live longer more joyful lives. 

Saying all this is one thing, doing it is another. Give it a go, if you struggle, don't worry, it's quite straightforward when you go through the coaching process.