Adam Massaro
Partner | Akerman LLP | First-chair corporate, cannabis, and intellectual property litigator, who runs with the bulls
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I've been practicing law for over a decade in private practice. Long hours and unpredictable travel. I spend more time now than ever before thinking about how to re-charge, stay sharp, and maximize my performance. Recently, I started the 10-3-2-1-0 sleep rule: 10 hours before bed = no more caffeine, 3 hours before bed = no more food or drink, 2 hours before bed = no more work, 1 hour before bed = no more screen time, and 0 = number of times you hit the snooze button. I am a big fan, although the no screen time is the hardest . . . .
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21 Comments
Julie Herzog
Owner/Principal at Fortis Law and Full Velocity, Expert Negotiator & Deal Maker in M&A, Fundraising and Business Transactions
6mo
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Does the screentime help you to relax to go to sleep and are you replacing that with something else? I love this formula - clear guidelines we can follow.
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Steven Weigler
6mo
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Wow I should try this. With the formula, you have never had times where you couldn't sleep? Then what do you do?
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Ryan Chan
Student at Baruch College
1d
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Can I read on my kindle an hour before bed or is that still considered screens?
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Dustin Page
--
1w
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This is an idiotic protocol. U don't need to cut caffeine 10 hours earlyMaybe switch to relying on nicotine as Ur stimulant or a nootropics.Cutting off food and drink 3 hours early is ridiculous also. A well designed meal well GREATLY aid in falling asleep and staying asleep. And consequently an empty stomach signals the body to be up early to go hunt for more food.As for fluid that's horrible too. Nobody who is healthy will be kept up at night bc they pee too much. Un less they're on diuretics. Ur body producesadh when in deep and rem sleep which is why you take a massive pee after a great sleep.As for screen time I'd just wear blue blocker lenses and set my screens to not emit blue light after 7pm each night. Problem solved while still being productive or being able to relax and unwind watching something you enjoy.Ur best bet is... Adding more exercise. Primarily via weight training. To exhaust you more. Also reducing alcohol, sugar and processed foods. Then figuring out a way for your individually to calm down... Some people have breathing techniques,. Some read, some pet their dog, some.cook and clean, or take a bath. Whatever u need to unwindI'd recommend staying away from sleeping pills. But magnesium glycinate or bisglycinate thru the day and a 2x dose at night is a big help, ksm66 ashwaganda, 5htp, and then melatoninBut melatonin should be taken at its actual originally researched dosage. Of 40-70mg per day. The sleep aid affects stop after 6 or 7mg depending on the person... But getting above 40mg and you Get into the potent anti cancer effects, anti oxidants, burning tons of visceral fat which reduces almost every main ailment in the body. It's an extremely underrated supplement. And likely the most mis used supplement in the industry.With exercise you need to blow out all that old energy, so Ur body can make new fresh energy to feel 100x better.
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Fletcher Wimbush
Chief Hiring Coach — click the link below 👇🏼
6mo
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I love this recipe. A lot of people talk about not using their phones first thing in the morning. I find read articles checking emails doing easy but mind stimulating work first thing wakes me up and gets my motor moving in the morning as I am not naturally a morning person yet I get up every day before 6am. Any thoughts on the wake up routine?
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Candice Smith, M.Ed
Founder & Chief Publicist @ French Press Public Relations | Driving High-ROI PR & Visibility for Conscious Businesses
6mo
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Your dedication to optimizing your performance and well-being is inspiring. This sleep rule sounds like a mindful way to approach bedtime routines. How do you manage the no screen time rule, especially with the prevalence of screens in our daily lives?
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Kym Huynh
Virtual Assistant, Executive Assistant and 2iC Yoda. Leadership. Entrepreneurship. Founder at Executive Assistant Institute. Founder at WeTeachMe.
6mo
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It's impressive how you've adapted to such a disciplined routine, especially with the demanding schedule of a lawyer. Cutting out screen time might be tough, but it seems like the benefits of better rest are worth the effort. Keep it up!
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Richard J. Bryan, CSP
CEO & Leadership Team Coach | Business Growth & Succession Planning Keynote Speaker | Author | Real Estate Investor
6mo
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Great advice, it takes a lot of discipline to adhere to those principles, but mindset is everything and helps you succeed.
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Tanay Tatum-Edwards
CEO at FreeCap Financial | ESG expert | Social impact leader | Keynote speaker
6mo
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It's great to hear about your commitment to recharging and maximizing performance, especially in a demanding field like law. The 10-3-2-1-0 sleep rule sounds like a solid strategy.
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As we approach the tail-end of Well-Being Week in Law, this article from NCBP President Robin Wolpert is just as timely today as it was in 2019. Read this first article in a series of two about how sleep directly affects lawyer well-being: https://loom.ly/9nVg5dg#lawyerwellbeing #wellbeingweekinlaw
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Trent Womble
Husband | Dad of 3 | Real Estate Attorney | Adjunct Law Professor
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It was the night before the Florida bar exam, 2/20/2023 and around 9:30 I turned in to get a solid night of sleep. I was staying at a hotel in downtown Tampa. As I was about to fall asleep, I kept being awakened by the traffic outside. I was on the first floor, and the constant sounds of vehicles passing by the busy intersection permeated my hotel room. Motorcycles, horns honking, car music blaring, it would not let up. I tried to switch rooms, but the hotel was at capacity. Tried ear plugs, sound machine, white noise from my cell phone, but nothing was working. At about 11:45 I was still wide awake, and getting desperate. It sounds dramatic in hindsight, but at the time my thoughts were that I didn’t come this far only to fail the bar because I couldn’t get sleep. I surveyed my hotel room and realized that the bathroom walls in my room were thick enough to provide some insulation from the noise outside. So I took action: I picked up my mattress, folded it and shoved it inside the bathroom. And slept on it in the bathroom like a baby. Fast forward to the next day: I ended up doing so well on the first day of the exam, that I kept the same sleeping arrangement the next night. I’m sure I could have found another hotel, but I didn’t want to spend energy making phone calls and hunting around. I figured if it ain’t broke, don’t fix it. Lessons from this story: -Fear of failure can be a great motivator. My fear of not performing well on the exam was what propelled me to action and to find an out of the box solution to my sleep problem. -Lawyers have to be resilient. Clients will come to you with difficult problems and incomplete information. You have to push through the uncomfortable and learn to thrive in uncertainty, and make decisions with the resources you have. -Never stay on the first floor of a hotel in downtown Tampa.
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Struggling to establish a bedtime routine for your little one? 😴 Say goodbye to bedtime battles and hello to sweet dreams with our expert tips! Learn how to create a calming bedtime ritual that promotes restful sleep and supports your child's overall well-being. Check out our latest article for all the details!
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Should I Break the Habit of Drinking Before Bed? https://bit.ly/4bEhme7 If you continue to struggle with sleep quality as a result of consuming heavy amounts of alcohol before bed, you may want to consider the benefits of speaking with a therapist who can help. To get in touch today, contact High Focus Centers by calling 866-995-4262. #substanceabuse #addiction #addictiontreatment #recovery #recoveryispossible
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An old friend and I sat up late one New Year's Eve, sober, pondering, reflecting, chatting ... and we concluded that life, everything goes better when you are not tense, when you are relaxed in mind and body. This is a piece I wrote a while ago and in my teaching and coaching I find that most people struggle with relaxing. It doesn't mean lying in a hammock - although it could; we unwind and relax in different ways, and when we find it difficult there are techniques to help, some of which I have mentioned in this blog. #stressawareness #resting #relaxing #resilience
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Hey there, night owls!🦉Today, let’s talk about the often overlooked but oh-so-important nighttime self-care routines. You heard it right—taking care of yourself before you hit the hay can do wonders for your body and mind.So, why should you bother with a nighttime self-care routine? Well, let’s break down a routine and its benefits.Check out this guest post from my friend Tiffany just in time for National Self-Care Day. hergrandlife.com/36945 Everyone can use a good nighttime self-care routine am I right?What are you doing today to pamper yourself?
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