Description
Start here when you are too tired for theory. These are the highest-return actions in the book.
You are tired and your attention is not at its best. So before any explanation, here are six things you can do in the next
four hours. They are the highest-return actions in this book, and none of them requires you to understand anything yet.
1. Decide what time you will get up tomorrow – and set it for every day
this week, including the weekend. Not what time you’ll go to bed. What
time you’ll get up. This is the most powerful single lever in the whole
book and almost nobody uses it.
2. No more caffeine today. If it is after 2pm as you read this, you have
already had your last one. Caffeine is still measurably in your system
eight hours later, whether or not you can feel it.
3. Dim the lights ninety minutes before bed. Overhead lights off, lamps
on. Screens dimmed to the lowest setting you can still read. Not off –
dimmed. Off is a rule you will break; dimmed is one you will keep.
4. Tonight, get into bed only when you are sleepy – not merely tired.
Sleepy means heavy eyes, head nodding, losing the thread. Tired means
depleted. They are different states, and going to bed tired-but-not-sleepy
is how people teach themselves to lie awake.
5. Lying there for twenty minutes? Get up. Dim light, another room,
something boring, no screens. Come back when you are sleepy. This
will feel wrong. Do it anyway – Part Five explains why it works.
6. When you wake in the night, do not look at the time. Roll onto your
back. Breathe in for four, out for eight. Nothing else.
That is tonight handled. Tomorrow morning, get up at the time you decided and get ten minutes of daylight in your eyes
within an hour of waking.
Now, when you have some attention to spare, the rest of the book explains why those six things work and what to build
around them.
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