To win the day, you have to win the night. Getting a healthy nights sleep sets your day up for success. I love all things formulaic and with a science backing. So when I came across this simple five-part formula to help me get to bed earlier, have a better night sleep to ensure a productive day — I was all in!
Fitness coaches are all about health. Not just helping you be at your best physically, but also mentally. Fitness coach Craig Ballantyne designed an uncomplicated approach to sleeping better and taking control of your mornings. This is the “10-3-2-1-0″ formula.
What is the 10-3-2-1-0 productivity formula all about?
Ballantyne calls it the “Perfect Day” formula (YES!), and it’s all about setting you up for a productive and successful day before the day has even started. Preparation, my friend. That’s the key.
“The single most important factor in winning your mornings and owning your days is to get up 15 minutes earlier and work on your No. 1 priority before anyone else is awake. It’s that simple,” he explains.
“When you follow this formula, you’ll get more done and stop letting the big opportunities in your life slip away.”
- 10 hours before bed: No more caffeine
- 3 hours before bed: No more food or alcohol
- 2 hours before bed: No more work
- 1 hour before bed: No more screen time
- 0: The number of times you hit the snooze button in the morning
The 10-3-2-1-0 productivity formula in action
The productivity formula is pretty straightforward. Let’s see it in action.
If you want to wake up at 5 am and want to get at least 7 hours of sleep. That means bedtime is 10 pm so this is what your previous day should look like:
- No coffee, energy drinks or sodas after 2 pm
- No wine or snacks after 7 pm
- No more work after 8 pm
- No more scrolling through your phone or tablet after 9 pm
When you wake up on time and feel rested, you won’t feel like you’re playing catch up all day. Prepare the night before, take charge of your mornings and start off a productive day on a better foot.
“Preparation, I have often said, is rightly two-thirds of any venture.”— Amelia Earhart
“Prepare the umbrella before it rains.” — Malay Proverb