Follow the 10-3-2-1-0 formula

According to author and fitness coach Craig Ballantyne (link to:, the best way to structure your day is to follow the 10-3-2-1-0 formula.

He recommends doing the following to improve your energy and productivity:

  • 10 hours before bed: No more caffeine
  • 3 hours before bed: No more food or alcohol
  • 2 hours before bed: No more work
  • 1 hour before bed: No more screen time
  • 0: The number of times you hit the snooze button in the morning

My alarm doesn’t even have a snooze button (well, I don’t think so). And if it does, it’s too far from my bed anyway!

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Written by Christine Burgmer

1. March 2017