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episode #192

Dominate The Day With This Formula!

October 20, 2022 in Podcast


This week I discuss a formula to optimize your health and become more productive throughout the day! I got this formula from Craig Ballantyne who is a performance coach and I wanted to share it with you to help develop habits to enrich your life. It is called the 10-3-2-1-0 formula to get more done! Here it is: 10 hours before bed – No more caffeine to optimize sleep. 3 hours before bed – No more food or alcohol to help with digestion, avoid late night snacking/empty calories and also to avoid peeing all night.

2 hours before bed – No more work.  End all work-related activities two hours before bed. No more taking phone calls, checking emails, reading reports, or thinking about tomorrow.

1 hour before bed – No more screen time (turn off all phones, TVs and computers).

0 – The number of times you will hit the snooze button in the morning. Put your alarm clock on the other side of the room so you have to get up and start the day!

I loved this formula and hopefully you can implement some if not all of these to live optimally everyday of the week!




Hello and welcome to the Get Lean and Eat Clean podcast. My name is Brian Grin. I'm a certified health coach, trainer and author, and this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the Get Lean E Clean podcast. My name is Brian Grin, hopefully had a great weekend. Happy Tuesday. If you're listening to Sun Tuesday and hopefully you listen to my interview with Naim Mau.


He's a peak performance coach and we touched on, you know, how to perform best on a daily basis, how to become just more productive and create optimal routines, you know, for daily wins. So definitely check out my interview with Naim. Really enjoyed that. It's something, it's an area that I've always been interested in and I wanna piggyback off that episode to touch on some, you know, ways and formulas to get more done throughout the day. Craig Valentine, who's a longtime performance coach, I have to credit him for coming up with this idea and I thought I would share this with you because you know, as a listener, I want you to be as productive as you can throughout the days.

(1m 26s):

And so he has a formula called to ten three two one zero formula. And I thought this would be sort of a fun thing and a way to piggyback off my last episode. And what this really means is, is just rules of thumb that you could follow on a daily basis. And, and the 10 is 10 hours before bed, no more caffeine. So I know that might be tough for some people. So if you go to bed at 10, then you really wanna stop your last cup of coffee or anything with caffeine around noon. You know, some people can assimilate caffeine better, so I would say that at least his, his is 10 hours.

(2m 10s):

Some people can handle caffeine better and you probably don't need to do 10, but either way, I think to be safe, you know, it's all about, you know, structuring a good sleep routine. And it starts with not having caffeine too close to bed. So 10 hours before bed, no more caffeine, three hours before bed, no more food or alcohol. Definitely in agreements with that just to help with digestion and you know, you don't wanna be eating too close to bed or even drinking too close to bed because for one, even if it's not even alcohol, I even find with water, you know, as a middle-aged male, you don't wanna be going to bed, Excuse me, you don't wanna be going to bed and then getting up and peeing a bunch during the night, which can happen sometimes for me.

(2m 58s):

So you definitely don't want to drink too close to bed either. So great for digestion, great for not having to get up every three hours, drinking too close to bed. So that's the three. So we got the 10, the three and the two. If you can, you guess what the two hours before bed, what you should do, no more work. And so this is probably just a way to sort of shut the brain down end all work related activities, you know, no more, you know, no more business calls or checking emails or reading reports or thinking about, you know, all the things you gotta do tomorrow. Just sort of shutting the brain down. I love that one, two hours before bed.

(3m 41s):

And the one, what is that one? What can you guess? One hour before bed, We've talked about it on this podcast. No more screen time. And I guess if you're really need to look at a screen, you can wear some blue, blue light blocking glasses, but excuse me, turning off all phones, TVs, and computers would be a great place to start. And maybe picking up a book. You know, this is for people essentially who struggle turning off their brain. And you know, last thing you wanna do is be staring at emails right before bed. So definitely one hour before bed is a good rule to follow.

(4m 22s):

The zero is the number of times you wanna hit snooze. And so what he really talks about here is, you know, take, you know, perhaps putting your alarm clock like a little bit far away from your bed, like maybe across the room. So you gotta get up, leave your bed and turn it off because the last thing you really wanna do is just keep hitting snooze and keep going back to sleep, which my wife tends to do. So, you know, when it's time to get up, it's time to get up and I, I like it as a rule of thumb, my alarm actually when I have to get up is across the room. So I do follow this.

(5m 4s):

So that's the ten three, two, one zero approach. Some of the other things I wanted to highlight that I got from Craig was also too a great lesson is to dominate the mornings. This is something that I always been honing in on and trying to get better and better at, but a good thing to do is, you know, just come up with a block of time in the morning where you're just, you know, you're, you're just getting all your most important things done cuz I, I don't know about you, but for me, I find that, you know, your attention span sort of weigh sort of fades as the day goes on.

(5m 48s):

And I always work best in the morning, so I process things better. I I have better quality, you know, if I have to read or I have to do things that are maybe a little bit more intensive, knock it out first thing, dominate the morning, you know, have that to-do list done by like 10:00 AM And so he talks about the single most important factor in winning your mornings and owning your days is to get up 15 minutes earlier and work on your number one priority before anything else. Anyone else is awake. And, you know, we all wanna value sleep, but we also don't want to be sleeping when we are most productive. And a lot of times, at least for me, that's in the morning. So I do love getting up and making that sort of, you know, my, my time of the day to get the most important thing knocked out right away.

(6m 35s):

So anyways, that, that is what I wanted to touch on today is the 10, 3, 2, 1, and just the, just to rehash, we got 10, 10 hours before bed, cut down on caffeine, three hours before bed, no more food or alcohol. I love this one, two hours before bed, no more work. Maybe spend some time with the family or read a book one hour before bed, no more screen time, turn off all phones, TVs, and computers. And then zero is the number of times you'll hit the snooze button in the morning. So when it's time to get up, maybe put that f put your alarm or your phone, whatever you use across the room.

(7m 15s):

So you gotta get up, that'll wake you up and turn it off. And then you can start your day. So maybe you got some ideas from this. If anything, take some of those and run with them and you can always implement them one at a time. But, you know, creating these routines, you know, not only be you'll become more productive, but you'll just feel better in general. Because for one thing, if you're creating a habit, like stopping eating three hours before bed, a lot of times whatever you're eating an hour before bed is probably not the healthiest thing in the world. So these are just great habits that sort of piggyback off each other and hopefully, you know, you can implement them into your life.

(7m 56s):

So that's what I wanna touch on today. Have a great rest of the week. Got some great interviews coming up, and I'll talk to you on Friday. Thanks so much for listening. Thanks for listening to the Get Lean E Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrn.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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