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Wow. As I write this, it’s the day after we recorded and I just did my first day of Matt’s 2-Week Challenge.

Can you believe it: I actually exercised this morning.

This episode got me to exercise. That should be reason enough for you to listen.

We talk about waking up early, habits, efficiency, health and wellness, sleep, and so much more. It’s a jam-packed episode supercharged for getting you on track with improving all aspects of your life.

Food, sleep, exercise, focus, knowledge—this episode really does have it all. You’re going to feel revitalized just listening!

Highlights, Takeaways, Quick Wins
  • The whole point of this 2-week challenge is to push yourself beyond what you’re used to.
  • Writing down tasks makes them more real.
  • Plan what a successful version of tomorrow looks like.
  • Most people who say they don’t have time for exercise in the morning aren’t really being focused and productive during the day.
  • Look for the gaps in your life and fill those gaps with specific media—turn dead time into learning time.
  • When you break a habit that’s been affecting you negatively, you’ll have so much clarity.
  • Replace habits that are affecting you negatively with something else.
  • A successful night’s sleep starts the night before.
  • Consume things that will help your business, trade, or industry.
Show Notes
  • 10:29 Sean: What is the two week challenge, Matt?
  • 10:32 Matt: Basically, it’s something a couple of my mentors have pushed on me. It wasn’t supposed to be easy, but it was supposed to help mold me into the person I am now. It was supposed to help me be more efficient, break bad habits, and gets new habits in place that would help my performance over all. It was created to take me to the next level that I already thought I was on, then I took this challenge and it was really hard.
  • 11:08 I found out that I wasn’t as consistent as I needed to be or as I thought I was. I had to take care of habits that I didn’t realize had anything to do with my performance. Health and wellness had fallen off my radar. I wasn’t taking care of my health, I wasn’t exercising, and I wasn’t eating right, so I felt crumby every single day. I thought I was just stressed and overworked, but when you’re doing all the stuff I’m doing, you have to eat better. This challenge really helped me to do that.
  • 11:48 Sean: What’s the reason someone would want to take up this challenge and what are they going to get out of it?
  • 11:55 Matt: I asked my mentor the same question. I thought I was doing pretty well for someone my age and the level I was at. He said, “You’re not doing good enough.” They’re always telling me stuff like that. They tell me that my goal of a $40 million business isn’t enough. This challenge really helped me push through some things that I didn’t think I needed to work on. It helps you tackle those things to better your performance.

1. Wake Up Early

  • 13:20 Sean: Why wake up early?

The whole point of this 2-week challenge is to push yourself beyond what you’re used to.

  • 13:30 Matt: I was waking up at 7am and apparently that’s not early. If you’re used to waking up at 7am, you’re going to have to wake up at 5am. I did this and it sucked at the beginning. For some reason, two weeks is the perfect amount of time to break through something that’s really hard in the beginning and make it easy. I used to start my routine at 7am, and because of the other things my mentor suggested that we’ll be talking about, that wasn’t enough time do everything I needed to get ready for the day.
  • 14:36 Sean: Waking early pairs with writing every day for me. Do we want to bring that into the waking early part of the challenge?
  • 14:50 Matt: Writing wasn’t part of my two week challenge from my mentors, but I’m starting to see why everyone should write. I’ve been ignoring that because I’m not very good at writing. Keep a journal or writing content for your stuff—just write. Waking up early should give you enough time to do that.
  • 15:15 Sean: You have good things to say, Matt. Even if you were to record yourself talking and have someone transcribe it, that would be great. For the person thinking, “I’m not good at writing either,” just record yourself talking and transcribe it, either by someone else or do it yourself.
  • 15:41 Matt: I’ve realized that about myself and I now record things I think of, then I send it off to my assistant, who transcribes it so it can be used. Do that if you need to.
  • 16:06 Sean: Someone is asking if the two weeks includes weekends. Tell me if you think otherwise, but I think all of these can totally be weekends too.
  • 16:17 Matt: Mine was 14 days consecutively because it’s supposed to be hard—it’s just two weeks. It’s not like it’s a month or six months. You can do two solid weeks and weekends are going to suck, but it’s to help you get going and do things you never would have thought of.

2. Write Down What You’ll Accomplish the Next Day

  • 16:50 Matt: Something I was really bad at that my mentor pointed out during this was that I would scramble. I knew what I needed to get done on a weekly or daily basis, but I didn’t really. I had assistants that would tell me my schedule and where I needed to be, but things I knew needed to get done weren’t on that schedule and things would come up. My mentor had me wake up at 5am and I would reflect on what I needed to accomplish and record it. If some thoughts came up about the week, month, or even longer-term goals, it made it to another list on my Wunderlist.
  • 18:03 That really helped me organize and knock out tasks that needed to get done, instead of things happening to me. It simplified getting things done for that day. I’ve noticed entrepreneurs know there are a lot of things they need to get done and it can be overwhelming, but you really need to write it down. It’s almost like setting yourself up with goals—hurdles you have to jump. If you just stare at them all day, you won’t jump over them.

Writing down tasks makes them more real.

  • 18:52 Sean: I know you said to write down the things you want to get done that day, but I modified it a little bit to be what you’ll accomplish the next day, because I like that we process things while we sleep. Plan what a successful version of tomorrow looks like. A lot of us don’t do that. We don’t go into the day knowing what a successful version of the day looks like. We get to the end of the day and we feel like we did a bunch of things, but we didn’t accomplish anything, or we don’t like what we accomplished.
  • 19:28 Planning it ahead of time and saying, “I want to at least accomplish these three really important things,” helps you get to the end of the day and realize it was a successful day. You got done what you needed to get done. Write down what you want to accomplish the day before for the next day. Even if you didn’t do it the day before, doing it early in the morning is still good.
  • 20:16 Matt: The whole purpose of it is to have a list of things to get done. That way, you feel more like you have to get them done.

3. Focus on Health & Wellness

  • 20:29 Sean: You were telling me that you had to take better care of yourself. This is something that most entrepreneurs overlook.
  • 20:35 Matt: It got to the point where I wasn’t sleeping, eating, writing, or exercising, and I was tired all the time. I was grumpy and I couldn’t think. My mentors told me I had changed for the worse. I thought it was just sleep, but it turns out I was also eating all the wrong things. I’m always on the go so I was eating a lot of fast food. I also wasn’t exercising, which I used to do. I used to run four to eight miles a day, but I wasn’t carving out the time I needed to do that. We worked out plans to do that again and planned meals. I had a nutrition specialist step in with shakes and stuff too.

Sleep, food, and exercise are the three pillars of health and wellness.

  • 21:38 Sean: Immediately I recognized my weak point is exercise. I’m very conscious about my sleep and methodical about sleep cycles. I’m not good about food at all, but Laci makes sure that I’m fed. Otherwise, I would be in bad shape. I’m sure I could improve there, but it’s not the worse one. We never eat out and she makes good food. If I’m going to take up this challenge, exercise will be one of the bigger things for me.
  • 22:31 Matt: Sleep is actually separate for this challenge, so let’s just break down the food and exercise for now.
  • 22:36 Sean: Since exercise is my weak point, can you give any suggestions there for things to do during this two week challenge? And then do the same for food, which isn’t totally my weak point, but if might be for other people.
  • 22:51 Matt: With food, I was eating a lot of fast food and since my days are pretty cramped, I would forget to eat some days. I was basically starving myself and then when I would eat, I would overeat because I was so hungry, and I was eating all the wrong foods. Shera, my wife, helps me out and then I also have a chef that prepares stuff for me.
  • 23:35 They made me these small, healthy meals so that I could take them with me in my cooler. I had some cold food and some needed to be heated. We tackled that with small, planned meals so that I wouldn’t always be hungry and I wasn’t always super full. A lot of times when I ate fast food, I would feel sluggish.
  • 24:12 Sean: This is easy for me because I naturally don’t care about food. Food is fuel I have to have, but some people are on extremes with food. They’re either starving or eating until they’re painfully full. They think they’re supposed to eat until they can feel how full they are. You’re not supposed to do that! You’re supposed to eat a good portion and then it’ll settle in 20 minutes and you’ll feel good. When you’re done eating, you should feel good, not painfully full. The same goes for the other end of the spectrum, which is what I would normally struggle with, which is waiting until you’re starving.
  • 25:02 Matt: That’s what I was doing because I had so much to do. Sometimes I wouldn’t remember to eat until 6pm and all I had was coffee.
  • 25:11 Sean: Matt, you should probably have breakfast if you’re going to do this challenge. That would be a good thing. Having breakfast is healthy.
  • 25:20 Matt: I did have a small breakfast sandwich or omelet during those two weeks.
  • 25:29 Sean: It feels so hard doesn’t it? I used to not eat breakfast.
  • 25:36 Matt: I’m not even hungry and everyone says, “Eat it!” I do love food, so don’t think this was easy for me. I knew going into this it would be hard. I grew up in a family where they served large portions and we’d eat the whole thing. To go from that to being told I’m going to have small portions and bland food was hard. I have high blood pressure because of stress, but it was also because the stuff I was eating had a lot of sodium and stuff. I went to eating really tasty things to eating really bland salads, sandwiches, and protein bars. Lunch was a green drink sometimes! It was like going through withdrawals.
  • 26:57 Sean: You like coffee, so you get your coffee and go and that’s basically your breakfast. That’s easy to do and it’s hard to switch, but there’s a lot of reasons you might want to wait unti you have that first cup of coffee. Your body is naturally waking up and you’re accelerating the peak, at which point you’ll crash. You can wait a little bit, like an hour or two, before you have your coffee and then as your body naturally gets tired, that’s when the caffeine will kick in.
  • 27:37 You even out the day and have less of a crash. Instead of having that coffee immediately, maybe have breakfast. Ben said, “Your stomach will actually stretch or retract to accommodate the amount of food you regularly eat.” If people who regularly overeat eat a normal portion, they’ll still feel starving because their stomach is used to that much. The same goes for me since I under eat. If I were to eat a lot, it feels like I’m jamming it in there and it’s unnatural. It’s better to go off what a natural portion is and let your stomach get accustomed to that.
  • 28:35 Matt: Even a week in, I noticed being able to think more clearly. Believe it or not, my short-term memory sucks because I have so much stuff to remember. After this challenge, I was able to remember a lot more! I could wake up without feeling groggy throughout the day. Since my meals were light and small, I didn’t feel sluggish. It was enough fuel to get me going and a lot of the stuff I was eating had natural energy. That helped with my energy and I started losing weight, and gaining muscle from exercise.
  • 29:32 Sean: Cory Miller says, “Drinking a full glass of water first thing in the morning is much better for you than coffee first thing. It fires up your metabolism, helps flush out toxins, gets your brain the water it needs, and rehydrates you from the night.”
  • 29:50 Matt: That was actually one of the things I wasn’t doing. I was drinking soda because I was trying to stay awake, so I had to stop that for those two weeks. I drank nothing but water and I had to drink a gallon of water every single day. It even got to the point where I was drinking more than that every day. I usually had headaches by the end of the night and I was irritable, and those went away since I wasn’t coming off a ridiculous caffeine high throughout the day.
  • 30:35 Sean: On the topic of health and wellness, let’s talk about exercise. I haven’t been doing that recently.
  • 30:54 Matt: I used to run four miles but hadn’t done that in a while, so he had me start at three miles and then the next week go up to four and a half. How would you feel, Sean, if I told you you had to run two miles?
  • 31:30 Sean: When I was running, or even just walking to get active and think, I always felt better. It’s one of those things you tend to not prioritize because you feel like there’s a lot more important things. You feel like it’s a waste of time and there are other things you could be doing, but we all kid ourselves by saying, “I don’t want to waste my time being active in the morning. I have better things to do.”

Most people who say they don’t have time for exercise in the morning aren’t really being focused and productive during the day.

  • 32:13 That extra 30 minutes you say would be work time was probably wasted on Facebook. Let’s make it simple for people: go for a walk. It will help your body me more healthy, it will give you a clear mind, and it will improve your focus for the day. Outside of the two week challenge, it’s like, “If I’m going to say I have to be active every day, then I have to be active every day forever, do I really want to do that?” Then I go check my notifications. Saying, “Can I do this for two weeks?” makes it more accessible.<
  • 33:12 Matt: It makes it easier on the mind to accept this ridiculous thing that you’re not used to. My whole thing was thinking working out for 30 minutes in the morning is time I could be doing something to get ready for my day. I was adamant that I had a good system in the morning. I woke up early enough to figure out what I needed to do, got ready, and went. I quickly learned that I wasn’t being efficient and I wasn’t setting a very good example as the leader. I wasn’t as productive and energetic. I can hustle a lot more at my job sites than I used to. The way I was living and the way I was eating made me feel fat and old.
  • 35:18 Sean: In the chat room, Ben Lam says, “My gym time is my time to destress and refocus after my day job so I can get back to work when I get home at night.” Kyle says, “Exercise is my biggest struggle, but lately I’ve been doing a few pushups, sit-ups, and a little walking. Starting slow helps to build habits.” Kelly says, “Getting your heart rate up, even for 10 minute bursts is important.”

4. Strategize on Efficiency

  • 37:00 You told me to come up with a least of seven things that will help you or your process be more efficient. In this two week challenge, what does that look like? Is it at the beginning? Do you have to come up with seven things every day?
  • 37:16 Matt: My mentor made me do this before day one, that way day one we could start with this resource and my whole team could be more productive. The whole reason I did this two week challenge is to get to another level and to be more successful. That’s when we started using a program called Slack for chatting with employees. We put our managers and virtual assistants on there to better the lines of communication and I could keep an eye on the way they were communicating.
  • 39:31 Sean: This is an example of how you were able to make things more efficient for you and your team. What does strategizing on efficiency look like for our listeners? What is the action step for them? Are they supposed to do this every day during the two week challenge and what does that look like?
  • 39:55 Matt: Do this the day before you start the two weeks so you’re ready to go. This is something you’ll want to keep up with past the two weeks. If you have a team or it’s just you, get seven resources that will help you be more efficient and productive. You want to do this one time the day before you start the two week challenge because you need to be using those resources during it.
  • 40:30 You want to do this before because going into the two weeks, you have to use them. You have to use one of these resources every single day, even if you just use them once. You want to get a routine going. After these two weeks, you should have built up a habit to be more efficient with the help of these resources.
  • 40:55 Sean: If I want my business to be more efficient with content creation, maybe I hire a contractor or talk to an employee and we go through this process, then during the two week challenge we work through it and optimize it.
  • 41:13 Matt: Exactly. Something simple that I started doing was recording things as I thought of them, which helped me remember things and ultimately it helped me be more productive. If someone told me something, it would be documented and scheduled. Think of stuff like that that will help you be more efficient and increase productivity.
  • 41:52 Sean: The action step here is before you start the two week challenge, spend some time thinking about making your systems more efficient. Then, come up with something you can implement during the challenge.
  • 42:03 Matt: It’s going to take a little bit of time. Research it. I wanted to know what other entrepreneurs were using so I Googled and YouTubed key words like “resources for small businesses” or “apps for entrepreneurs.”

5. Gain Knowledge

  • 42:27 Sean: Every day put at least 30 minutes into your speciality by reading, watching, or listening. The goal here is to gain knowledge from someone who is beyond you in your field.
  • 42:43 Matt: You’re supposed to be waking up early and you’ll have some homework during that time. You want to reflect on what you need to accomplish that day, you’ll write, and you also want to read for at least 30 minutes during that time too. I don’t really like books so I would listen to audiobooks and I did make myself read some books for which there were no audiobooks. That’s going to help you come up with some stuff you aren’t doing and you need to be doing. Learn something that will help you change your strategies or your visions. It might clarify how you can do your Lambo Goal better or it can help you set small goals sooner.
  • 43:37 Sean: A lot of us don’t do that. We have our specialty and we work in it, but how often do we slow down and ask ourselves: how can I work better? How can I learn even more efficient methods or advanced techniques from people who are doing even better than I am regardless of whether I’ve been doing this for five or 10 years?
  • 43:48 Matt: My brother reads a ton—like a book or two a day. I asked him why he reads so much and he said it’s to keep up with the times. He wants to hear other peoples’ strategies so he can implement them. It also helps him to keep up with other industries. My mentor also told me I wasn’t learning enough from other people or even learning enough about what I was doing. He said I wasn’t doing the best I could do in my industry. That was hard to hear because I was doing so much, but I decided to read more on real estate and the other businesses I’m doing. I learned about people who were more successful, efficient, and productive in those things. I also want to suggest you take notes as you read during the 30 minutes you set aside every day. Having time with your family and your kids is great, but you need to set time aside to read and focus on this knowledge. Take notes on different things that you can try.
  • 45:25 Sean: Write down anything that stands out because it’s going to help you remember, even if the note gets deleted later.
  • 45:33 Matt: After the two weeks is done you want to go through all those notes. I would go back through my notes and realize something we weren’t implementing, implement it, and it would increase our sales 200%. When I said you want to read or listen to an audiobook for 30 minutes, I forgot to mention something you and I both do that’s super helpful—gaining knowledge throughout the day. If you can listen to podcasts or audiobooks, I want you to cram in as much knowledge as possible. You’re trying to bring up your productivity here and after that two weeks, you feel so refreshed and stronger. You’ll reach a whole other level of mental strength. In these two weeks, I want you to listen to podcasts or audiobooks throughout the day whenever you can.
  • 47:06 Sean: I’m glad you mentioned this. I always give the example of listening to podcasts while in the shower or brushing teeth and those are great hacks, but I really want you to wrap your mind about this way of thinking. Don’t just think, “Sean said I have to listen to podcasts while I’m in the shower,” and think that’s all your homework. It’s a way of thinking—how can you optimize your consumption?

Look for the gaps in your life and fill those gaps with specific media.

Turn dead time into learning time.

  • 47:46 Matt: Any down time you have or if you’re ever doing tasks that don’t take much thought, listen to something. I used to listen to music to stay up-beat, which is good, but gaining knowledge for these two weeks will make you feel so much better. You will have learned so much and that’s the whole point of it.
  • 48:19 Sean: Whenever I talk to people about this, they say, “Sometimes you just need quiet and rest,” which is true. Get in the spirit of what we’re saying here. We’re not saying to do this forever and never take breaks, we’re saying to try it for the two week challenge and figure out the balance.

6. Stop one Negative Habit

  • 48:45 In the evenings during the two week challenge, think about one habit you have that’s effecting you negatively. Whatever it is—smoking, drinking, Netflix, texting, etc.—figure out a way to get rid of it and don’t do it for two weeks. We’re not saying you have to quit forever. You know what this is for you and that’s why you need some reflection time on it. Spend some time thinking about what your bad habits are, how they’re effecting you negatively, and figure out a way to stop those for the challenge.
  • 49:30 Matt: This is one of things you’ll want to talk to your accountability partner about. If you don’t have an accountability partner, then you need to get one. An accountability partner is someone you can just talk to freely and not get any judgement from. Let’s say you’re drinking coffee all day long and you feel like it’s affecting you negatively, then you need to stop drinking it for the two week challenge. I love my one cup of coffee in the morning, but it wasn’t something that was messing up my productivity. My mentor asked if I thought I would die if gave up that coffee for two weeks and my answer was no. Dr. Pepper was something I was drinking throughout the day and I was getting headaches from it at the end of the day. If that’s something that’s happening to you from something, you need to stop it.
  • 51:05 I stopped soda and it was hard. I was getting headaches all day and felt crumby—it was like withdrawals That was definitely a habit I had to break. After the two weeks, I was able to drink one Dr. Pepper and I didn’t feel like I had to have it. Eventually, the headaches went away and it was huge for me. The cloud had been lifted and I could just think.

When you break a habit that’s been affecting you negatively, you’ll have so much clarity.

  • 51:52 Sean: You have to figure out what’s affecting you negatively. Maybe it’s not stopping coffee, maybe it’s shifting the time you drink it. If you’re drinking coffee and it’s making you crash at a certain point, then maybe you need to drink water at first and then drink coffee a few hours later. Replace what’s affecting you negatively with something else. There’s so many things during this two week challenge that you can use to replace things, like drinking water or instead of checking Facebook in the morning, going on a walk. There’s a lot of things you can pull from that to replace those habits during this challenge.
  • 52:37 Matt: This is something to think about the day before the two week challenge starts for you. I’ve heard from a lot of people that Facebook, YouTube, and Netflix are lowering their productivity at school or work. I’m talking large chunks of time on these things throughout the day. I’m not against any of those, but if I check social media, it’s a couple of seconds and it’s not throughout the day. If you find that you can’t breathe until you check Facebook, then you have a problem. It’s a problem because it’s taking time out of your day. You’re trying to be more efficient and productive during these two weeks, so that’s something you’ll have to give up.

7. Sleep More

  • 53:43 Matt: This one is very very very important. If you have a kid that’s waking up in the night, I know this can be difficult. For this two weeks, you want to sleep a consistent number of hours. You don’t want to turn into a hermit who goes into his cave and doesn’t come out for 14 hours. For me, I had to sleep eight hours for this two weeks, which was really hard because I wasn’t used to going to sleep early.
  • 54:25 Sean: Sleep is a big problem for people and they give all these excuses. “This is my situation,” “I’ve got kids,” “My job requires this,” “I have to catch the bus,” etc. The problem is you’re not going back far enough to figure out the real crux of the issue, which is the night before.

A successful night’s sleep starts the night before.

  • 54:59 It’s not after the fact. If you didn’t get a good night’s sleep it’s because you went to bed at 12:30. What are you doing the night before? How are you winding down the night before? What are you doing from 8pm to 10pm after dinner? If you’re going to sleep more, you’re not going to be able to sleep in. 90% of us don’t have that luxury. People don’t really dig in deep here. They say, “I tried to fall asleep but I couldn’t,” but it’s because they went from their computer, to Netflix on their TV, to their iPad or laptop, to their phone while they’re in bed, and they can’t fall asleep for two hours. You have to start way before all that. If you have sleep problems, you want to eliminate screens for 90 minutes before you want to fall asleep.
  • 55:57 Matt: This is all stuff you want to think about beforehand, especially if you have sleep problems. Figure out the time slot that works for you and it’s going to be different for everyone. Try not to sleep more than eight hours. I had originally asked my mentor if I could sleep for six hours, but he said I needed to see how a full eight hours felt for two weeks. It was amazing. I don’t sleep eight hours every night, but to see how it felt for 14 days was awesome. You can use all the excuses in the world to make it impossible to figure out sleep. For these two weeks, stop making excuses and figure out the time slot you’ll be using for sleep. Like Sean said, you want to think about the winding down phase.
  • 57:40 Books put me to sleep so my wife and I would watch our shows, then I would read a little bit until I fell asleep at the same time every night. My body eventually got used to sleeping at that time and I would start yawning an hour before. I would read for 20 minutes and I’d be gone as soon as I hit the pillow. I don’t have sleep problems, I’m so tired from running around that I’m out when I touch the pillow. I’ve heard from other people who had sleep problems and have done this, and they were able to fall asleep a lot easier because their body got used to going to sleep and waking up at the same time. Even if their sleep problems didn’t completely go away, they still felt better throughout the day.

Two-Week Challenge Recap

  • 58:46 Sean: Let’s recap this two week challenge and give something actionable with each step. Number one is wake up early. Number two is reflect on what you will accomplish the next day and write it down. If you’re like Matt and you like to do it the same day, you can do that, just make sure you do it ahead of time. Define what a successful day looks like for you. Number three, focus on health and wellness. This could be sleep, food, or exercise—whatever affects you the most. If it’s food, you need to go by what a normal amount of food is. If you don’t eat a lot, it’s going to feel like you’re stretching yourself.
  • 59:35 If you normally overeat, it’s also going to feel weird, but be conscious of it. Maybe it’s the kinds of foods you’re eating. If you can’t afford a personal chef like Matt to give you really good food, then maybe it’s just a matter of planning things out in advance. Instead of getting fast food while you’re out, take the time to plan out meals and even make things ahead of time that are better for you. Start small with exercise—don’t overcommit. If you used to run four miles, start with three miles. If you haven’t run a mile, just start walking, stretch, or do yoga.
  • 1:00:26 Matt: Definitely stretch. The whole point of this is to increase efficiency and to get your energy up. I know you’ll feel 100% times better.
  • 1:00:53 Sean: Number four is strategize on efficiency. This is a one-time thing you should do before the two week challenge. Figure out ways you can make things more efficient and work on processes throughout the two weeks. Number five, gain knowledge. Optimize your consumption—listen to podcasts and audiobooks wherever you can. We set a minimum of 30 minutes a day, but the main thing is to advance your specialty.

Consume things that will help your business, trade, or industry, not just fun things.

  • 1:04:41 Number six is stop one negative habit. Spend some time in the evening identifying things that are affecting you negatively and figure out ways you can stop doing these things, and replace it with something else. Number seven, sleep more. A successful night’s sleep starts the night before, so you have to plan ahead of time. If you get four hours of sleep, that’s not healthy. You’re damaging your body. According to studies, there’s some people who are genetically predisposed to being ok with six, but normally they say eight hours. If you’re hitting a sleep cycle, then you’re able to get up after six hours but that doesn’t mean you’re not damaging your body. Sleep repairs your body.
  • 1:02:37 You’re doing long-term damage if you don’t sleep enough. You can’t just sleep for 14 hours on the weekend to make up for it. If you’re getting too little sleep, you want to go up a sleep cycle—try for seven and half hours. You have to plan that the night before if you’re not going to get it in the morning. If you normally can’t wake up any later than 6am, then you need to go to bed at 10:30pm instead of 12pm. The night time routine can’t start at 10:30pm, it has to start at 10pm or 9:30pm. If you have to start your night time routine at 9:30pm, then you have to be home and done with the show you normally watch. If you need to watch your show at 8pm, then you need to not be on Facebook or playing games after dinner.
  • 1:03:24 Matt: I want to stress that this whole thing is supposed to be strict and disciplined. It’s not supposed to be easy or feel good. It’s supposed to hurt a little. For sleep, everyone’s situation is different so I didn’t want to say a number. You need to come up with whatever that number is for you and stick to it for two weeks. Your body will adjust during those 14 days, even if it’s not eight hours of sleep.
  • 05:20 Sean: None of us do all of these things super well. I want to take this challenge because I’m not good at taking care of myself in the exercise department. That’s not a reason to not take that challenge, it’s a reason to take the challenge. We need to be purposeful about these things. We have to work on the things we’re not normally predisposed to.