Sleep deeply and wake refreshed through environmental design

Mindset & ProductivityBeginnerHome

90 minutes

5 steps

·Beginner

After 90 min: You'll sleep more soundly, need less time in bed, and wake with natural energy.

What you need

Blackout curtainsCool bedroom temp (65-68°F)Blue light filterSleep tracker (optional)Consistent schedule

The 90-Minute Plan

Optimize bedroom environment0–15 min

Dark (blackout curtains), cool (65-68°F), quiet. Temperature matters most. White noise helps.

Establish sleep schedule15–35 min

Same bedtime and wake time, even weekends. Circadian rhythm depends on consistency.

Manage light exposure35–55 min

Bright light morning (resets circadian). Dim light evening. No screens 1 hour before bed.

Create pre-sleep ritual55–75 min

Relaxation signals sleep: reading, stretching, meditation. 30-minute wind-down. Conditions body for rest.

Track and adjust75–90 min

Sleep app monitors quality. Note sleep, wake, hours, how you feel. Adjust variables systematically.

Pro Tip

Magnesium supplementation aids some people; test for yourself if sleep still elusive.

90 min·5 steps

After 90 min: Consistent 7-9 hour nights of quality sleep with improved daytime energy and focus

9,650

see the plan

90 min·5 steps

After 90 min: A crystallized action plan to build any habit with 90%+ success rate in the first 30 days

13,450

see the plan

90 min·5 steps

After 90 min: A personal note-taking system that drives learning, retention, and actionable insights

7,620

see the plan

90 min·5 steps

After 90 min: A personalized morning routine that energizes you and sets up your day for success

12,800

see the plan