Optimizing sleep and showering are two ways to improve your game without increasing your time output.

Time is the great equalizer.  It doesn’t matter how rich or famous you are, we all have the same twenty four hours to work on being our best self.  So it makes sense to maximize our time and be as effective as possible with our daily habits.

In this podcast, I challenge the listeners to pick one habit to work on for the next twenty one days.  Here are the two choices:

  1. Optimize your bedtime routine by charging your phone outside of your bedroom, going to bed at the same time every night, and completing a stretch and breathing routine before crawling into bed.
  2. Do a contrast shower every day.  Here’s the protocol: Three rounds of three minutes hot and thirty seconds cold water.

Hit me up on social media and share your successes with me!


Here are some of the articles and research I reference:

ESPN article on Sleep

Stanford Basketball Study

NBA Twitter Research