Week 3 Manual

PERFECT MORNING ROUTINE

Week 3 Manual

As my good friend and Perfect Day Coach, Zander says, your Morning Routine is falling short because
you don’t have a powerful Evening Routine—an equally important ritual that he calls a “bookend.”

Zander explains it this way...

“The success of a Morning Routine is dependent on two things: preparation and practice (or building the habit).

A professional athlete knows you don’t win the game on the field. You win in practice before the whistle
ever blows. In the same way, your Morning Routine is won through ‘rinse and repeat’ preparation.
That’s why bookends are so critical. They are the combined, tightly structured beginning and ending of
your day that allow the rest of your day to run smoothly. They allow you to properly prepare and build the
habits you need for success.”

a professional athlete knows you don’t win the game on the

field. you win in practice before the whistle ever blows.

PerfectDayFormula.com 1
 PERFECT MORNING ROUTINE WEEK 3

WEEK 3 OVERVIEW

Whatever routines you’ve created for yourself, make sure you follow these “bookend” principles and
you’ll be set:

•D
 evote the same amount of time and energy to your Evening Routine AND your Morning Routine.
They’re both critical to your achieving your goals.

•S
 tick with these routines for AT LEAST 30 days before changing anything. Stopping before would
cheat you of any progress you’ve made.

For these reasons and more I have long shared my thoughts on the power of planning for tomorrow
today. Planning and preparation is a core pillar to my entire success system.

A great morning must start the night before, and that’s exactly what we’re diving into this week...

Focuses This Week:

» Improve your sleep time and quality » Setting hard wake and bed times

» Reduce caffeine intake » Implement the Perfect Bed Time Routine

a great morning must start the night before.

PerfectDayFormula.com 2
 PERFECT MORNING ROUTINE WEEK 3

DAY 11
Watch the Week 3 – Day 11 Video <- Click Here
Momentum:
» You purchased important sleep hygiene products (ear plugs, sleep mask, etc.).

» You removed the device vice from the bedroom and are now using your old-school alarm.

» You checked in with your accountability partner on bed and wake times, priority focus success,
and cleanse and centering activities.

» You prepared mentally and physically for all of your kick-start activities and priority actions.

» You implemented a powerful Morning Routine with your kick-start activities.

» You continued to eliminate obstacles and temptations on you not-to-do list.

Determining Your Wakeup Time

Time to Start The Day’s Travel Time Necessary: Time Needed to

Activities ( i.e. Work ): Get Ready:

60-Minute Wake-Up Time: 15 Minutes Early:

Morning Routine:

PerfectDayFormula.com 3
 PERFECT MORNING ROUTINE WEEK 3

DAY 11
Determining Your Bed Time
8 hours prior to your wake time is:

Caffeine Intake
hours prior to your bed time is the absolute last time you should be consuming caffeine.

This Helps You With:

o Deeper, more restful sleep o Falling asleep faster o Waking up feeling rested

New Action Steps:

Stop caffeine intake 10 hours prior to your bedtime (If still possible today; if not, stop immediately and
plan for a full 10 hours tomorrow).
Determine your new bed and wake times.
Check in with your accountability partner on your new bed and wake times and caffeine intake plan.
Complete your routine preparations and Morning Routine (kick-start activities, priority focus time, etc.).

You will never change your life until you change something you do daily.
The secret of your success is found in your daily routine.
– John C Maxwell

PerfectDayFormula.com 4
 PERFECT MORNING ROUTINE WEEK 3

DAY 12
Watch the Week 3 – Day 12 Video <- Click Here
Momentum:
» You stopped drinking caffeine 10 hours prior to your bedtime.

» You adhered to your new bed and wake times.

» You checked in with your accountability partner on your new bed/wake times and caffeine intake plan.

» You continued routine preparation and your complete Morning Routine.

Sleep Hygiene
Sleep hygiene refers to making sure our is as positive as possible for us to have a
great night of .
Room is dark – Lighting has been minimized or eliminated
Room is quiet – Use earplugs
Room is cool – 65-68 degrees
Devices eliminated from room

The Bedtime Formula Continued

10 hours before bed, stop consuming caffeine
3 hours before bed,

Cutoff Time for Food and Alcohol Intake: (Ensure this is 3 hours before bed, minimum)

Your day is won in the morning. by what you get done first thing.
But it all starts with practice, planning, and prep the night before.
- craig ballantyne

PerfectDayFormula.com 5
 PERFECT MORNING ROUTINE WEEK 3

DAY 12
Food and Drink Sleep Correlation
Sunday Evening Food: ( Example: steak, potato, and broccoli )
Alcohol Consumption: ( Example: none )
Time: ( Example: 6:15pm ) Sleep Quality 1/10: ( Example: 9 )
Monday Evening Food:
Alcohol Consumption:
Time: Sleep Quality 1/10:
Tuesday Evening Food:
Alcohol Consumption:
Time: Sleep Quality 1/10:
Wednesday Evening Food:
Alcohol Consumption:
Time: Sleep Quality 1/10:
Thursday Evening Food:
Alcohol Consumption:
Time: Sleep Quality 1/10:
Friday Evening Food:
Alcohol Consumption:
Time: Sleep Quality 1/10:
Saturday Evening Food:
Alcohol Consumption:
Time: Sleep Quality 1/10:

New Action Steps:

Stop caffeine intake 10 hours prior to your bedtime.
Adhere to your new bed and wake times and cut off food and alcohol consumption 3 hours prior to bed.
Use your old-school alarm clock; keep your phone and devices out of the bedroom.
Revisit your not-to-do list and make sure you aren’t falling into old habits.
Make sure you are completing your Morning Routine and preparations.

PerfectDayFormula.com 6
 PERFECT MORNING ROUTINE WEEK 3

DAY 13
Watch the Week 3 – Day 13 Video <- Click Here
Momentum:
» You implemented the first two steps of the bedtime formula.

» You checked in with your accountability partner on kick-start activities, priority focus time, caffeine
intake, and new bed/wake times.

» You completed routine preparations and your Morning Routine.

The 10-3-2-1-0 Bedtime Formula

10 hours before bed – Stop consuming caffeine
3 hours before bed – Stop consuming alcohol and heavy, spicy meals
2 hours before bed -
1 hour before bed -
0 – The number of times you

New Action Steps:

Walk through your day and create your plan to implement the 10-3-2-1-0 Formula in its entirety.
Check in with your accountability partner on your new bedtime formula.
Continue practicing good sleep hygiene.
Complete your Morning Routine preparations and your kick-start activities.

Focus on small, positive changes, habits, rituals, right thinking, and routines
everyday. Change your mindset. You are a person who can and will succeed. Truly believe
in yourself. You CAN - and WILL - do it this time! Never give up on what is important to you.
- craig ballantyne

PerfectDayFormula.com 7
 PERFECT MORNING ROUTINE WEEK 3

DAY 14
Watch the Week 3 – Day 14 Video <- Click Here
Momentum:
» You overcame obstacles and temptations during your new routines.

» You prepared mentally and physically for a powerful new Morning Routine.

» You implemented the 10-3-2-1-0 Formula and proper sleep hygiene.

» You completed your kick-start activities and priority focus time.

» You checked in with your accountability partner on all existing routines.

The 10-3-2-1-0 Bedtime Formula

10 hours before bed – Stop consuming caffeine
3 hours before bed – Stop consuming alcohol and heavy, spicy meals
2 hours before bed – Stop work-related activities
1 hour before bed – Shut down electronics and wind down with “old-school” activities
0 – The number of times you hit snooze in the morning

New Action Steps:

Honor your bed and wake-up times.
Prepare as necessary to execute your Morning Routine flawlessly.
Continue to implement the 10-3-2-1-0 Formula.
Keep electronic devices out of your room and practice good sleep hygiene.
Complete your kick-start activities and priority focus time.

Leave nothing to willpower first thing in the morning. Instead, you must
simply get up and go to it, taking robotic action. You must simply start.
That’s the only way to overcome the procrastination that plagues us all.
- craig ballantyne

PerfectDayFormula.com 8
 PERFECT MORNING ROUTINE WEEK 3

DAY 15
Watch the Week 3 – Day 15 Video <- Click Here
Momentum:
» You set a meaningful incentive for reaching this point and maintaining positive habits in the future.

» You adhered to your not-to-do list and overcame obstacles during new routines.

» You prepared mentally and physically for a powerful new Morning Routine each day.

» You kicked devices out of the bedroom at night.

» You implemented the 10-3-2-1-0 Formula and proper sleep hygiene.

» You completed your kick-start activities and priority focus time each morning.

» You continuously checked in with your accountability partner and surrounded yourself with
positive people.

Success Pillars
1) Planning 2) Accountability
3) Positive social support 4) Meaningful incentive
5) Big deadlines

Weekly Self-Reflection
Look back for lessons and look ahead in a positive manner.
o What did I do right? o What did I do wrong? o Where can I be better next week?

The Bottom Line…

The bottom line is that helps you overcome every .
Whether it’s through different time zones, on weekends, or
people to your changes, helps you avoid that.

PerfectDayFormula.com 9
PERFECT MORNING ROUTINE
Congratulations!

Have Questions, Need Help, Want More Accountability? Connect with Craig:

Facebook: PerfectDayFormula.com/FB

Instagram: @RealCraigBallantyne

Twitter: twitter.com/craigballanytne

Web: CraigBallantyne.com

Email: [email protected]

PERFECT
MORNING
ROUTINE

PerfectDayFormula.com 10