00:00Two alarms go off every day on my phone. At 6pm, an alarm goes off which says,
00:04I am a phone-free dad. So between 6 and 8, I try to be a phone-free dad.
00:08I just turn the phone off or leave it in a drawer. It's reminding me of who I want to be.
00:11It's really, really, really powerful because otherwise you're rushing dinner,
00:15you're rushing like bath time, you're rushing story time.
00:18So now I'm just calm for those two hours. And you can bet at 8 o'clock I'm boom,
00:22straight back on the phone, but I've given myself a two-hour window.
00:25And then another alarm goes off at 9.30, it says, I have a good sleep routine.
00:30And all it does is remind me, oh, get to bed, put your phone down, you know,
00:33because otherwise, you know, you'll scroll till half 10, 11,
00:36you're watching Netflix till midnight and nothing gets done the next day.
00:39So for me, having that sleep routine and getting to bed early,
00:42I really, really value and prioritise sleep because without it,
00:47like I'm not going to train or if I do, it's a shit workout.
00:49I'm going to have terrible food choices, willpower's gone out the window.
00:53So they're the two things, set alarms to remind yourself who you are.
01:00And then another 10, 12 days at the moment,
01:02then another 19 and 웅ivirue
01:03merge passes up at night.
01:06When I start at 8 o'clock you know when the phone turns to be straight.
01:09And then another 10 o'clock you should run into the next day and you become ael.
01:11And I'm going to walk over to your medios peacefully
01:13And I'll zoom the next day on this week.
01:15And I'll be right back, in the next day,
01:15I'll be right back, in the next day.
01:16And I'll just tighten up with me,
01:17come to this moment I'll be right across the next day
01:20when you start playing.
01:23Thanks, guys, guys.
01:24Thanks, guys.
