In this video, I walk you through exactly how to fix your energy by changing what you do in the morning, midday, and evening. Simple shifts. Huge impact.

How To ACTUALLY Lock In - 5 Steps:    • How To ACTUALLY Lock In - 5 Steps  

👇 Here’s the breakdown from the video:

🕙 01:51 MORNING – Start your day right
1. Get sunlight within 30 minutes of waking (10–30 min, even on cloudy days)
2. Delay caffeine for 60–90 minutes after waking
3. Move your body: short walk, light stretch, or mobility to wake up your system

🌞 02:37 MIDDAY – Protect your energy
1. No caffeine after 12 PM to avoid it messing with your sleep
2. Break up long sitting periods (aim for 10,000 steps daily)
3. Short walk after lunch to reset focus and avoid the afternoon crash
4. Avoid overstimulation: don’t overload your brain late in the day


🌙04:00 EVENING – Nightroutine
1. Dim the lights 1–2 hours before bed (use warm, indirect lighting)
2. No screens in the last hour before sleep (use f.lux/NightShift if needed)
3. Have a wind-down ritual: journal, read, shower, meditate – whatever calms your mind
4. Sleep environment: cool (18°C / 65°F), dark, and quiet
5. If you can’t fall asleep after 25 min, get out of bed and read until tired


✅ 05:31 THE 7-DAY RESET PLAN
1. Go to bed and wake up at the same time every day (yes, even on weekends)
2. Get sunlight within 30 minutes of waking
3. No caffeine after 12 PM
4. Walk 10,000 steps a day (at least 1 walk before lunch)
5. Use warm lights after 8 PM, avoid screens 1 hour before bed
6. Create a 30–60 minute wind-down routine (journal, read, stretch)
7. Keep your room cool, dark, and quiet