The Off-Hours Advantage—How I Actually Build a Business

The Big Misconception

It matters. But what moves the needle is what you do when you’re not “working”—your sleep, your morning, your recovery, your rhythm.

Why I Don’t Work Late (and Why You Shouldn’t Either)

Irregular sleep wrecks circadian timing and performance. Studies link inconsistent schedules to poorer cognitive function and later circadian phase; sleep loss hits attention and working memory hardest. Translation: late-night grinds tax tomorrow’s brain.

My rule: same bedtime, same wake time (5:30 a.m.). If a task doesn’t get done, I sleep and start fresh.

6–7 a.m.: The Hour That Anchors Everything

I spend this hour with Jesus—Scripture, prayer, journaling, and memory verses. It centers my motives and calms the mind before the noise hits.
“Trust in the LORD with all your heart and do not lean on your own understanding.” (Proverbs 3:5)

7–8 a.m.: Self-Care Stack That Fuels the Day

• Red-light therapy: Emerging evidence suggests LED red light can improve skin quality and recovery; dermatology reviews and trials show benefits, though protocols vary.

• Oxygen breathing: I use medical oxygen cautiously as a personal practice—talk to your clinician first if you consider anything similar.

• Homemade probiotic yogurt & kefir: Fermented dairy can enrich the gut microbiome; early studies show promising effects, but results depend on strain, dose, and diet—so see it as supportive, not a cure-all.

• Black tea (Earl Grey with bergamot): Caffeine + L-theanine can improve attention and deliver calm focus; black tea also carries antioxidant benefits.

8–9 a.m.: Move First

A workout before deep work raises energy and mood. If I need a bump later, I hit micro-workouts (“exercise snacks”)—short bursts that interrupt sitting and contribute to weekly MVPA. Research shows they’re feasible and can meaningfully improve fitness markers.

9 a.m.–7 p.m.: The Ten-Hour Block (and the 20-Minute Trick)

I set a timer for 20–30 minutes when tasks feel heavy. When it dings, I often roll on because the micro-deadline reset motivation. Evidence on fixed-interval Pomodoro vs self-regulated breaks is mixed—use what keeps fatigue low and completion high. Test your cadence.

Consistency Beats Intensity

The game is won by showing up—especially in the “winter season” when results are invisible. Keep your rhythm. Roots grow before fruit shows.

Home, Marriage, and Real Rest

Evenings are for winding down with my wife—shows, conversation, and sharing what God taught me that day. We date three times a week because love is built on time, not leftovers.
“He who finds a wife finds a good thing and obtains favor from the LORD.” (Proverbs 18:22)

My Simple Daily Template

• 5:30 a.m. Wake

• 6:00–7:00 Word, prayer, journal

• 7:00–8:00 Self-care + breakfast

• 8:00–9:00 Workout

• 9:00–7:00 Work in focused blocks (20–30-min timers), micro-workouts as needed

• Evening Decompress, connect, sleep on time

Bottom line: Guard your rhythm. Front-load your soul. Stack tiny habits that create outsized energy. Consistency—day after day—wins.