Chasing Excellence Our 5 Factors Year in Review: Mindset, Sleep, & Connection (Part 2)
Explore the critical role of mindset, sleep, and connection in overall health. Discover how winning your morning begins the night before with effective sleep strategies. Learn the value of emotional resilience and the intentionality needed to deepen adult friendships. Delve into countercultural health practices that empower you to swim against societal dysfunction. Plus, hear about daily check-ins and small acts of service that strengthen relationships more than grand gestures ever could. This journey focuses on meaningful connections and foundational habits for thriving.
45:06
Schedule Sleep As A Family Routine
- Prioritize a consistent sleep window by setting early family wind-down times and lights-out targets.
- Aim for a sleep opportunity that matches your goal (e.g., nine hours) by scheduling bedtime routines accordingly.
Control Your Sleep Environment
- Remove phones from the bedroom and adopt a fiction book habit to create a gravitational pull toward sleep.
- Limit evening screen time to make earlier bedtimes and quiet mornings more likely.
Mornings Start The Night Before
- Winning your morning often requires designing the night before to enable a calm, screen-free first 30 minutes.
- Evening habits directly determine morning capacity, so align pre-bed routines to protect morning solitude.
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Intro
00:00 • 21sec
Reviewing Sleep: family routines and sleep windows
00:21 • 1min
Practical sleep tweaks: alarms, blankets, earplugs
01:37 • 2min
Ben's sleep rules: no phones and bedtime reading
03:55 • 2min
Book recommendations to aid sleep and rest
05:54 • 2min
Night habits that enable a winning morning
07:46 • 2min
Make health your organizing principle
09:56 • 2min
Countercultural health: swim upstream against drift
12:04 • 4min
Ad break
15:50 • 2min
Nail the 20% across the five factors
18:05 • 3min
First principles for daily habits
21:31 • 3min
Thinking: journaling tweaks and Sunday brain dumps
24:51 • 4min
Emotional resilience: staying calm when setbacks occur
29:03 • 3min
Ad break
32:08 • 1min
Nonfiction reading that shapes thinking
33:14 • 5min
Books to reframe perspective: Sapiens, 4,000 Weeks, Housel
38:09 • 3min
Connection: intentionally deepening friendships
40:50 • 3min
Small leadership acts that strengthen relationships
43:30 • 1min
Daily check-ins: concise morning and evening prompts
44:48 • 2min
Outro
46:45 • 31sec
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The three factors that get deprioritized most often - mindset, sleep, and connection - are the ones that quietly determine everything else.
In Part 2 of our Year in Review, we tackle why winning your morning actually starts the night before, how to build emotional resilience by returning to center faster, and why deepening friendships as an adult requires the same intentionality you'd give to training.
We explore what it means to make health your organizing principle in a culture where the default path leads to dysfunction, and why 70-80% of people now live with at least one chronic disease.
You'll learn the daily practices that keep us grounded - from check-in questions to Sunday brain dumps - and why connection through service strengthens relationships more than grand gestures ever could. Being healthy today isn't about optimization - it's about swimming against the current just enough to not drift downstream.
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