Brian Johnson on why a shutdown ritual and digital sunset matter: Matthew Walker found people can't tell when they're sleep deprived, so track it with an Oura ring. Johnson's sleep tanked when he checked work after shutdown, proving the practice works.
Hi, this is Brian. Welcome back to another Optimize plus one. In our last plus one we spent some time with our snow globe and if we're practicing our shared philosophy, we didn't shake it in the hour before we went to bed last night. AKA we honored a digital sunset by shutting down all electronics at least an hour before bed. And quick check in if we did shake it. I wonder how was your sleep and how'd you feel the next morning? Note number one Measuring via an OURA ring or something like that is super helpful. Note number 2 remember all caps. You do not know how sleep deprived you are when you are sleep deprived. That's a quote from Matthew Walker, the leading scientist on sleep. Now I'm laughing as I was typing this, but get this, I filmed the Mastery Series session on the importance of a solid PM bookend on a Monday. I used the whole metaphor of not shaking the snow globe only. In addition to recommending the digital sunset of turning off all electronics at least an hour before going to bed, I also advised us to create a shutdown complete ritual such that we definitively end our deep work time so we can powerfully transition to deep love and deep energy restoration via a good night of sleep. Now, I kind of made a big deal out of the fact that we want to install a shutdown complete ritual, not a shutdown almost complete ritual. I mean, it's not I'll shut down all my work at X o', clock, but I might check back in real quick a few more times before I really shut down. It's shutdown complete as in done. I am done with work. I can now relax my brain and and recharge as I get 100% present with my family, etc. And you know what I did on Wednesday Evening just over 48 hours after teaching about the importance of creating that shutdown complete ritual? Well, I might have checked in one more time. Now, to be fair, I still turned off all electronics more than an hour before going to bed, but I shook the snow globe with a bunch of unnecessary work stimulation a couple hours after I liked you and you know what happened? I woke up in the middle of the night and found myself thinking about the thing I thought was so important that it couldn't wait till the next day. Note number one it wasn't. Even if it was, I still would have been much wiser to not think about it after shutdown. So I had great energy to deal with it powerfully with a fresh mind the following day. And you know what I did as I lay there awake with a mind thinking about something and the snow settling. I laughed. I genuinely love it when I inevitably cross those bright lines and get such a clear reminder of just how powerful a simple idea like shutdown complete truly is. It's kind of like Ray Dalio's mistake learner's high for me at this stage. Check out that +1. If you don't know what I'm talking about, then I recommitted to the practice with even more confidence that it works. I just need to continue to work it. And that's today's plus one. Are you shaking the snow globe more than is helpful at night and or are you crossing some other bright lines that you need to pay more attention to? All good laugh and get back at it today.
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