Everyman Sleep Schedule, Round 3: The Zest Mode Challenge

The Zest Mode is going to be tested again in yet another sleep schedule.

This time, I will design a printout of the Zest Mode Challenge and stick it to my PlannedRoutine planner. That way, it won’t be away from my eyes.

If you aren’t familiar with what the Zest Mode is then you can check it this post where I explain it in depth.

or you can check the Episode 05 of my podcast.

Table of Contents

The Plan:

I will start following the Everyman 1 sleep schedule, sleeping from 21:30 and waking up at 3:30 am. The nap will be from 12:30 to 12:50.

Start Date: 25th of October 2024
End Date: 31st of December 2024

But that’s not all.

In my last two failed attempts (you can read the report of the first attempt), I neglected three main aspects:

Dark Mode:
This is one of my daily habits, but I wasn’t consistent with it, and the time before entering Dark Mode and sleep was only 10 minutes maximum. This time, I’ve extended this window to 30 minutes by staying in a pitch-dark room and wearing my sleep mask for the entire duration. This should give my old friend, melatonin, the opportunity to kick in.
Eating Schedule:
I didn’t maintain a consistent eating schedule, which affected the quality of my sleep. This time, I will follow a proper eating habit to ensure my body is ready for quality rest.
Medical Considerations:
I didn’t pay enough attention to any medical issues that might affect my sleep adaptation. For example, I have some gut issues that require immediate attention, so they don’t become an obstacle in achieving the desired sleep pattern.

Writing the Habits Statement:

This is the habit statement I used for the habit of “Sleep schedule” which is the same one I am going to use in the zest mode.

Having a well-rested body boosts energy levels, improves memory retention, and leads to a more organized life.

Incorporating the Role Model Spirit

I did some quick research on sleep coaches and found an active coach with a podcast called The Doze Podcast. I listened to a few episodes and liked what this woman is trying to do—spreading awareness about sleep. She also has a store where she sells sleep-related products to help those in need, which I find awesome.

Check her podcast if you want to get your sleep seriously.

Signing the Commitment Contract

I wrote this letter to myself which has is about declaring my commitment contract.

Dear Self,

I see you not taking sleep seriously. Despite countless attempts, I want you to let go of overthinking when it comes to sleep. When it’s time to sleep, just sleep. When it’s time to act, act. When it’s time to eat, eat, every activity has its own time, therefore Sleep time is only meant for rest and nothing else. It’s the window where we get a full recharge to have a ready mind and body for a more day.

I intend to enter Zest Mode for this sleep schedule starting from 25th October until 31st December. I will commit fully to this challenge and show myself respect for the gift of rest in a deeper way.

To achieve this, I will use Dark Mode, sleep earplugs, and a sleep mask as my trio to facilitate entering the sleep state, while also taking care of my health and eating habits.

If I don’t stick with this challenge for the next 67 days, I will pay 33% of my salary to my mom.

Steps for Implementation:

Read the habit plan (30 sec)

Read the habit statement (30 sec)

Picture myself as the role model and live it with all the emotions (30 sec) (inspired by Soda Kuczkowski)

Read the commitment contract (30 sec)

Execute the sleep habit, check it off in a journal and a habit tracker, and then wait for the next day to repeat Steps 1-5 until I complete the challenge.