When it comes to success—whether in business, fitness, or family life—there’s one foundational habit that doesn’t get enough credit: quality rest. If you’re like me, balancing family, entrepreneurship, and fitness, then you know sleep can become an afterthought.
But here’s the reality: high-quality sleep isn’t just a luxury; it’s a superpower.
The Power of Prioritizing Sleep
We’ve all heard it a thousand times, but the science is hard to ignore: adequate sleep is essential for physical health, mental clarity, and emotional balance. I aim for seven to eight hours each night, but I know that’s a tall order for many of us, especially those with young kids or unpredictable schedules.
While my morning runs and training are a non-negotiable part of my routine, I’ve also realized that I need to build in rest days, not just for my body, but for my mind, too. Neglecting those rest days can lead to burnout, and the last thing I want is to wake up dreading my usual run or workout.
Top Tools for Tracking and Improving Sleep
Tracking tools like Garmin and Strava have been game-changers in monitoring my overall health stats, including sleep. While I haven’t taken the leap with Whoop just yet, I rely on these apps to ensure I’m at least aware of my vital signs. The Rise app, another favorite, helps me understand sleep cycles. Each morning, it gauges my grogginess level—a key detail for timing my workouts and tackling my day’s tasks. Instead of trying to jump straight into high-level cognitive work right after waking up, I use that “groggy phase” to knock out my workout. Why? Exercise requires physical energy but doesn’t demand intense mental processing, making it the perfect task to handle while I’m still waking up.
Gratitude and Reflection: A Winning Combo
Here’s a hack that’s almost deceptively simple: gratitude journaling. It sounds like a “soft skill,” but this habit is backed by neuroscience.
Starting and ending my day by jotting down three things I’m thankful for creates powerful bookends that shape my mindset.
Gratitude journaling also serves as a tangible record of the positive things in my life, giving me evidence to counter any “slump” days. Whenever I feel discouraged, flipping back through old entries reminds me how much I’ve overcome and achieved.
The GAMERS Routine: My Morning Superpower
To stay on track, I created a morning routine I call “GAMERS.” It’s an acronym that keeps me focused:
- Gratitude journaling – writing down what I’m thankful for.
- Affirmations – positive statements to reinforce goals.
- Meditation – a quick, centering practice, even if only five minutes.
- Exercise – whether it’s a run, weights, or swimming, I keep it consistent.
- Reading – fueling the mind with new insights or inspiration.
- Sharing – like this blog or my podcast, sharing insights helps others and reinforces my own growth.
I invite you to try this routine for 30 consecutive days with my Wealth Beyond Money Companion Journal. Then watch the magic start to unfold in your life.
Physical Health as a Catalyst for Success
Over the years, I’ve noticed that when my physical health is on point, everything else in life follows suit. Recently, a knee injury sidelined my running routine—a setback that surprisingly threw off my business rhythm as well. I managed the injury with physical therapy and cross-training, but the whole experience reinforced just how closely tied my physical fitness is to my mental game.
Since getting back to running, my energy has been through the roof, and our businesses have had back-to-back record months.
Finding Your Routine
Whether you’re a routine enthusiast or someone who craves spontaneity, establishing a few key habits to keep your health and mindset in check will pay dividends across all areas of life. Remember, quality rest and a solid routine aren’t optional—they’re the foundation for winning in the “game” of life.
Listen to the full podcast episode where Justin King and I discuss this concept here.
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