KB20 - The Friday 4 - Bedtime Revenge

Read Time: 6 Minutes

Today's issue is sponsored by Discipline Clothing

I’m excited to launch the first two signature t-shirts of my brand-new clothing range Discipline.

My motto has always been “Hard Things, Easy Life, Easy Things, Hard Life

This clothing line represents the daily struggle we all face to do the things we know we need to do even though we don’t want to do them.

To celebrate the launch, every person that buys a T-Shirt this month will be put into a draw to win a Year Membership To My Mindset with Muscle Academy in July.

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and by Pliability.

In the past, I had struggled to get into a daily stretching routine even though I understand how important it is to help reduce stress levels and the risk of injuries in the gym.

I then stumbled upon Pliability, and for the last 18 months, I've barely missed a day, and I feel awesome!

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#1 - Bedtime Revenge

Ever found yourself staying up late, binge-watching your favourite show, or scrolling through social media, even though you know you should be sleeping?

You're not alone. It's a phenomenon called "revenge bedtime procrastination," and it's more common than you might think.

"Revenge bedtime procrastination" is a fancy term for when you sacrifice sleep for some leisure time.

It's like a mini rebellion against the daily grind that leaves you little to no free time.

You're basically saying, "You can take my daylight, but you'll never take my Netflix!"

While it might feel good in the moment, it's a double-edged sword.

Late nights followed by early mornings, can lead to serious sleep deprivation.

And let me tell you, sleep deprivation is no joke.

It can mess with your mental, physical, and emotional health in the short and long term.

You might be thinking, "But Jay, I'm a night owl. I thrive in the wee hours!"

And that's cool.

But there's a difference between being a night owl and engaging in revenge bedtime procrastination.

The latter is when you delay sleep for no valid reason, knowing it could lead to negative consequences.

So, what can you do about it? Well, the best remedy is good sleep hygiene.

This means creating good sleep habits and an environment conducive to sleep. Here are a few tips:

1. Keep a consistent bedtime and wake-up time, even on non-working days.
2. Stop using electronic devices for at least an hour before bed.
3. Develop an evening routine to prepare for bed.

Remember, it's not about being perfect. It's about making small changes that can greatly impact your sleep health.

So, the next time you reach for the remote or your phone late at night, remember: your sleep is worth more than one more episode or scroll.

Take control of your sleep, and you'll take control of your life.

#2 - Solomons Paradox

Ever heard of Solomon's Paradox?

No, it's not a new indie band…

It's a psychological phenomenon that could be the key to unlocking your personal development and success.

Intrigued? Let's dive in...

King Solomon, the ancient Israeli monarch, was renowned for his wisdom.

He could easily solve other people's problems, but when it came to his own life, he was a bit of a mess.

This contrast between his ability to advise others and manage his affairs is what we call Solomon's Paradox.

In a nutshell, Solomon's Paradox is the idea that we're better at advising others than ourselves.

We can see the solutions to other people's problems clearly, but when it comes to our issues, we're often blind. Sound familiar?

Here's the thing: this paradox isn't just about wisdom.

It's about success and personal development.

It's about understanding that sometimes, we must step outside ourselves to see the path forward.

So, how can you use Solomon's Paradox to your advantage? Here are a few strategies:

1. Talk to yourself: I don't mean muttering to yourself in the gym. I mean having a real, honest conversation with yourself. Ask yourself, "Why am I doing this?" and "What can I do to help?" It might initially feel weird, but it can help you see your actions and motivations more clearly.
2. Journaling: Writing down your thoughts and experiences can give you a fresh perspective. When you read back over your entries, try to do so as if you're reading about someone else. What advice would you give to that person?
3. Identify with someone else: Ask a close friend or family member who they think you're most like. Then, learn as much as you can about that person. What advice would you give them? What can you learn from their experiences?

The goal isn't to become someone else. It's to gain a new perspective on your own life.

By stepping outside of ourselves, we can see our actions, motivations, and challenges more clearly. And with that clarity comes the power to change, grow, and succeed.

So, the next time you face a tough decision or a challenging situation, remember Solomon's Paradox.

Step outside of yourself and see what wisdom you can find.

#3 - Resistance Creates Energy

I said a new quote this week on my podcast…

"Resistance creates energy"

It's a simple phrase but packs a powerful punch when understanding success and personal development.

Let's break it down.

Think about a dynamo on a bike. It's a small device, but it can generate significant power.

How? By using the resistance of the spinning wheel.

The harder you pedal, the more resistance you create and the more power the dynamo generates.

It's a beautiful example of how resistance can create energy.

Now, let's apply this to your life.

Starting anything new can feel like pedalling uphill.

It's tough, it's exhausting, and it's easy to think about giving up.

But just like the dynamo, that very resistance can give you the energy to succeed.

The key is to start.

Get that wheel-turning. Yes, it's going to be hard. Yes, you're going to face resistance.

But remember that resistance isn't your enemy. It's your dynamo.

It's the thing that's going to generate the energy you need to keep moving forward.

Once you've started, the next step is to keep going.

This is where discipline comes in. Discipline is like the steady, consistent pedalling that keeps the wheel turning and the dynamo generating power.

It's not about speed or power. It's about consistency.

Resistance isn't something to be feared or avoided.

It's something to be harnessed. It's your dynamo, your source of energy.

So, the next time you're facing a challenge, don't shy away from it. Embrace it. Use it to generate the energy you need to succeed.

#4 - Your Perfect Day

Ever thought about what your perfect day would look like?

I mean, really thought about it?

Not just a vague idea of "sleeping in and doing whatever I want," but a detailed, hour-by-hour plan of your ideal day.

Sounds like a fun exercise, right?

But what if I told you that designing your perfect day could be the key to unlocking your happiness?

Let's break it down.

Imagine I asked you this question: How would you spend your perfect day without any consideration of money, practicality, or obligation?

It's a simple question, but it's not an easy one.

It forces you to think about what you want out of life. What makes you happy?

What fulfils you? What does your ideal life look like?

Your answer to this question should be the blueprint for your life.

Too many live their lives chasing material milestones, a certain amount of money, a prestigious job title, and recognition.

But what happens when you reach that milestone?

You're left with a "now what?" feeling of emptiness.

Instead, what if you designed your life around your perfect day?

What if every decision you made was aimed at helping you live your perfect day, every day?

Think about it. If your perfect day involves working for a few hours and then going to play table tennis, find a job that allows for that.

If your perfect day involves spending time with your family and reading a good book, make choices that allow for that.

The point is your life should be a reflection of your values and desires, not the other way around.

When you start designing your life around your perfect day, you'll find that you're already living elements of that perfect day.

Maybe you're not waking up in a beachside villa, but you are waking up in a home you love.

Maybe you're not working four hours a day but doing work you enjoy.

So, the next time you're making a decision, ask yourself: Does this get me closer to my perfect day?

If the answer is yes, go for it. If the answer is no, reconsider.

Remember, you're not just living a life....

You're building a life.

Make sure it's one you love.

TL:DR

👉 Swapping sleep for Netflix? It's "revenge bedtime procrastination". Counteract it with healthy sleep rituals.

👉 Self-talk, reflective writing, and understanding others. Harness the power of Solomon's Paradox

👉 "Resistance creates energy". Like a dynamo harnessing a bike's resistance, life challenges power your success journey.

👉 Picture your perfect day. That vision should guide life's choices towards what truly fulfils you. Remember, you're not just living life but designing it yourself.

I hope you enjoyed this week's Friday Four; see you next Friday for another instalment.

Jay Alderton