{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"5-Hour Formula: Live More, Work Less","title":"[#05] Work Less, Achieve More—The Ultimate Routine Shift","html":"","width":"100%","height":180,"duration":1198,"description":" Episode Summary:When I look back on my best workdays, they usually have one thing in common: solid routines. And the same goes for my worst days—when I feel scattered or drained, it’s almost always because I skipped my key habits.In this episode, I share the three core routines that have helped me thrive while working five-hour days since 2016. These aren’t just time management tips—these are energy and focus systems that set the tone for every part of life.By the end, I’ll guide you through a simple experiment to upgrade your own routine and build more intentional structure into your day. What I Covered:1. A Great Day Starts the Night Before (PM Routine)When I improved my evening routine, everything changed. Better sleep, clearer mornings, and more presence during the day.Here’s what works for me:I turn off all screens at least an hour before bed.I stretch, read, and wind down without digital inputs.I use a PM alarm on my smartwatch to remind me to start shutting it down.This routine helps me get high-quality sleep—and sleep is the foundation of everything: focus, decision-making, presence, even emotional regulation.I used to scroll my phone or watch TV right before bed and wondered why I didn’t sleep well. Now I treat my wind-down time as sacred. As Matthew Walker says in Why We Sleep, sleep is the pillar that supports all other pillars of health.2. Win the Morning (AM Routine)When I stopped grabbing my phone first thing in the morning, my days immediately got better.I now prioritize “pre-input time,” which means:No email, news, or social media first thing.Instead, I hydrate, journal, and get moving before screens.Some mantras that have stuck with me:Goals before screens (from my cousin Jay Papasan)Sweat before screens (from mental performance coach Brian Cain)Creativity before inputs (inspired by Julia Cameron)Most mornings, I get out of bed, drink water, write for 15 minutes, make breakfast for my family, help get the kids on the bus, and then head to the...","thumbnail_url":"https://img.transistorcdn.com/6m48G-V7mTSG23RDk3v1Jtm6DEH8oOGINFNqvUg9Fmw/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9lYTUx/NzUzYzIxYmFkODNi/MzE1YTE5NDc4NGQz/NDI1Zi5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}