Start Your Day Without Stress: Rethinking Your Alarm

 

How you wake up sets the tone for your entire day. Yet for many of us, the morning begins with a jarring BEEP-BEEP-BEEP or a blaring car-horn style ringtone. While it gets the job done, research suggests these harsh alarms may actually increase your stress before you even get out of bed.

Why Loud Alarms Spike Stress

Your body already has a natural rhythm for waking up. Cortisol — often called the “stress hormone” — follows what’s known as the Cortisol Awakening Response. It naturally rises (part of your circadian rhythm) about 30–45 minutes after you wake, giving you energy and focus to start the day.

But when a harsh alarm shocks you awake, your body interprets it as an emergency. That sudden fight-or-flight activation can cause an unnecessary cortisol surge and adrenaline rush. Over time, starting each morning this way can add up to more stress, morning grogginess, and even poor mood regulation throughout the day.

A Healthier Way to Wake Up

Instead of shocking your system, consider aligning your wake-up with your body’s natural rhythms. Gentle, gradual alarms — such as sunrise light clocks combined with nature sounds — can help you wake up more peacefully. These mimic the natural rise of light and sound in the morning, allowing your body to ease out of sleep without triggering a stress response.

👉 I personally recommend sunlight alarms with natural sound options — they’re a game-changer if you want to reduce stress in the morning. You can check out my favorite option here: 

1. Good more affordable option:  JALL Sunrise Alarm Clock  👈Click the link here!

2. Better premium option (more features): Hatch Restore 3 Sunrise Alarm Clock 👈Click the link here!

The Takeaway

Mornings don’t have to feel like an emergency. By making a small shift in how you wake up, you can lower unnecessary stress, feel more refreshed, and set a calmer tone for the rest of your day.

Disclaimer: This post contains affiliate links. If you click through and make a purchase, I may earn a small commission at no additional cost to you. I only recommend products I personally use or believe can help you live a calmer, healthier, and more balanced life.

Sleep: Why We’re Getting Less & How to Fix It

 

Free Yourself Daily™

Sleep is the foundation of health. Yet, today, only 25% of Americans get the recommended eight hours of sleep per night. Compare that to 1942, when nearly 84% of people consistently hit healthy sleep levels, and it’s clear how dramatically our rest has declined over the years.

Sleep isn’t just about feeling rested—it’s the most important way to relieve stress and recharge your brain and body. Coming from someone who, prior to this journey, had ridiculously high cortisol levels, I can tell you firsthand how transformative it can be when you prioritize it.

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😴 What’s Stealing Our Sleep?

Modern life is stacked against deep, restorative sleep. Some of the biggest culprits include:

• Chronic Stress: Almost half of Americans report frequent stress, and high stress directly reduces our ability to fall and stay asleep... causing more stress! (We will be diving into stress in later posts)
  
  

• Technology & Screens: Blue light from phones, tablets, and computers delays melatonin production, keeps the brain alert, and reduces sleep quality.
  
  

• Irregular Schedules: “Social jetlag” from late nights or variable sleep patterns throws off our circadian rhythm—the body’s natural 24-hour internal clock that regulates sleep, alertness, hormone release, and body temperature.
  
  

• Environmental Stressors: Noise, light pollution, poor temperature control, and unsafe conditions can all interfere with rest.
  
  

• Lifestyle & Health Factors: Caffeine, alcohol, late-night meals, and sleep disorders/bad health choices all play a role.
  
  

• Bedtime Procrastination: Staying up late for “me time” or entertainment shortens overall sleep duration. 
  
  

On top of that, 90% of Americans don’t sleep through the night, further compounding the problem.

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🛏 How to Turn Your Bedroom Into a Sleep Sanctuary

After years of experimenting and research, my family and I found several simple habits that make a huge difference in sleep quality.

1️⃣ Red Light Bulbs (or use a Red Light Lamp) 👈Click the link here!

Not to be confused with Red Light Therapy (which is amazing) and I will touch on this soon.

When my wife switched out our bedroom bulbs, I honestly didn’t believe it. I said, “I can barely see!” That’s exactly the point—it allows you to see without stimulating your brain the way standard bulbs do.

Now, when we read a chapter of The Magic Treehouse, I can barely keep my eyes open. Red light:

• Mimics sunset and signals the body to wind down
  
  

• Protects melatonin production
  
  

• Reduces the “wired but tired” feeling
  
  

2️⃣ Airflow & Temperature

✨Vent Fan Booster - 👈Click the link here!

A vent fan or circulating A/C keeps your room cool and oxygenated—two underrated keys for deeper sleep. A vent fan booster is especially helpful if your room is on a second floor like ours. (Side note- it may be beneficial to get your vents cleaned to keep them free from dust if you have never done so.)

Blocked Vents?  No problem, Get a Vent Deflector to solve that issue. 👈Click the link here!

✨Air Purifier- 👈Click the link here!

I recommend investing in a good air purifier. Waking up in the middle of the night due to allergens and irritants (dust in the air) can completely disrupt sleep. This was especially important for our child; simple adjustments at home.

3️⃣ Magnesium Rub 👈 Click the link here!

Earthly Wellness Magnesium Lotion is the brand my family trusts—and will continue to use

Magnesium supports over 300 processes in the body, including:

• Muscle relaxation
  
  

• Nervous system calming and cortisol regulation
  
  

• Better sleep quality through melatonin and GABA support
  
  

An estimated 50–60% of Americans don’t get enough magnesium, with some studies saying 68% are deficient once high-risk groups are included. Processed diets and declining soil quality make this even more common.

My 4-year-old and I use Earthly Wellness Magnesium Lotion nightly. The difference is tangible—muscles relax, and our bodies signal it’s time to rest. Topical application to your belly area is ideal because it bypasses digestion for faster absorption.

4️⃣ Reading Before Bed

One of the simplest, most effective ways to calm your brain: pick up a book. Staying away from screens reduces stress and gives your nervous system a chance to shift into rest mode. Parents reading to their kids know this feeling—after a chapter of The Magic Treehouse, (👈 Click the link here!) I can barely keep my eyes open.

📚 Parents, stop scrolling—read this!

Let Me Hold You Longer by Karen Kingsbury 💛 👈Click the link here!

Bring tissues…

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🌙 Red Light Glasses for Evening Screens 👈Click the link here!

For nights when I work in the dark or dim light, red light glasses are a game-changer. They:

• Block blue light exposure from screens
  
  

• Cue the body to wind down naturally
  
  

• Reduce eye strain and glare
  
  

• Help preserve melatonin production and improve sleep quality
  
  

Pair these with dim red bulbs, magnesium rub, and a cool bedroom environment, and you’ve got a full “calm down” routine.

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😎 Blue Light Glasses for Daytime 👈Click the link here!

During the day, I wear blue light protection in my prescription glasses. Blue light glasses:

• Reduce eye strain, dryness, and headaches
  
  

• Improve focus and productivity
  
  

• Protect long-term eye health
  
  

• Maintain alertness without disrupting circadian rhythms
  
  

💡 Tip: Daytime = blue light. Nighttime = red light. This simple swap keeps your eyes and your body on the right rhythm.

Lastly... Your Phone!!!

Experts generally advise avoiding screens for at least one hour before bed to help your brain start winding down—though some even suggest up to two hours if screen use causes stress.  Emerging research also warns against keeping your phone next to your bed—not just because of EMF exposure, but because having it close by increases your urge to check it mid-night and disrupt sleep. While EMF’s direct health risks remain under study, multiple sources emphasize that reducing proximity to your phone and creating physical distance can help improve sleep quality.  At the very least, place it across the room from you.

"My phone is my alarm"...

We can fix that- Simple Alarm Clock - 👈Click the link here!

🧠 Why This Matters

Sleep is the most important way to relieve stress and recharge your brain and body. Making your bedroom a sanctuary isn’t a luxury—it’s vital for overall health.

From personal experience, these strategies transformed our nights: lower stress, better rest, and a calmer home environment. Small changes—like red light bulbs, magnesium rub, airflow, reading, and proper glasses—add up to big improvements in sleep quality and daily energy.

Affiliate Disclaimer: Some links in this post are affiliate links. I may earn a commission if you make a purchase — at no additional cost to you.

Step 0, Part 2: Get Honest About Where You Stand

 

Make sure to check out the full post below!

(Additional breakdowns coming in future posts)

In Part 1, we talked about why parking money in a brick-and-mortar bank keeps you stuck in the wrong mindset — money sitting idle isn’t your employee, it’s just dormant cash waiting to be spent. Financial freedom starts when you make money work for you.

By now, you should be looking at better savings options, like a high-yield savings account or a money market account. For reference:

• Vanguard Money Market Account: earning around 4% interest

• PNC Standard Savings: earning just 0.01%
  Enough said.

Now it’s time to get brutally honest about debt and income.

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Debt: Facing It Head-On

Dave Ramsey’s Total Money Makeover  ( 👈 Click the link!) lays out the “Debt Snowball” strategy, which we’ll touch on in the next step. But for now, while you’re building your $1,000 cushion, start gathering your numbers.

This can take time. You may have to dig. I’ll give you an example: when I was in my early 20s, I had $3–4k in an old 401k I’d completely forgotten about. Years later, when I actually looked into it, it had grown to nearly $18k. That’s the power of compound interest.

👉 What to include as debt: credit cards, personal loans, student loans, anything you are making a payment to. 
👉 What NOT to include right now: mortgage (and in my opinion, car payments if your rate is under 5%).

Why? Because in today’s world, dependable used cars that last 10+ years without repairs are rare. If you have a decent rate, the market is still averaging 8%, so technically you’re making money. That said, if you’re driving something you can’t afford (like buying a Corvette on $45k income with no assets), that’s not debt management — that’s self-sabotage.  To Dave's point, don't live outside of your means and do research to find a vehicle that you can EASILY afford.  Time matters as well.  If you have a 7 year loan, that is one to tackle and you should consider that debt.

📌 Personal note: When I bought my truck (who now is called Rusty), I rolled $14k in negative equity into the loan. That was bad debt. We tackled it, paid it off, and now I plan to drive Rusty until the wheels fall off.  

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Practical Steps:

• Write down every debt, smallest to largest (Ramsey’s snowball method).

• If you and your partner are visual people, grab a budget planner and track your habits. 👈Click the link!

• If you carry credit card balances, consider lowering your credit limit. I love using one credit card for all bills (safer than debit cards), but keeping the limit low reduces “just browsing” temptation.

💡 Mindset check: Shopping must have a purpose. Otherwise, it’s a financial leak.

Also — check your subscriptions. You’d be surprised how many “zombie charges” quietly drain your money each month.

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Income: Your Real Starting Line

Log your base pay only. If you’re on commission, do not average it. Bonuses and commissions are unpredictable, and depending on them is one of the fastest ways people fall back on credit cards.

Yes, this makes your budget feel tighter. But here’s the upside: when you stop spending bonuses and base everything on guaranteed income, your emergency fund, debt payoff, and later investments will accelerate much faster.

I know this from experience. As someone on commission myself, it wasn’t easy to track — but once I did, I was shocked at how much waste disappeared.

And to my friends who say, “I only make $X, so I can’t save anything,” — I hear you. But that’s a mindset problem we’ll tackle in a future post. For now, just get the real numbers on paper: income vs. debt.

✨ This is not a net worth check — don’t include equity or asset values. Focus only on the income that comes directly to you.

✨ If an asset generates income that’s automatically reinvested, or if you keep rental/property income separate for repairs or reinvestment, leave it out for now. Think of it as a future bonus to yourself.

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The Real Work

Step 0 isn’t glamorous. It’s not even fun. It might take 1–3 months of tracking before you have a clear picture. But once you do, you’ll:

• See habits and behaviors clearly.

• Find waste you didn’t even realize was draining you.

• Get ready to fund that first $1,000 emergency cushion.

Focus this week: Identify 5–10 financial habits you and your partner consider “waste.”

⚠️ Side note: date night is not waste if it’s planned and budgeted. Going out for dinner once a week, or bowling, or cocktails with friends — those are healthy and important. Waste is when you stack that with DoorDash, Chipotle, and another pair of Nike's (my wife) even though you have 5 others... “just because.”

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Next Step

Congratulations — you’ve done the hard part. You’ve opened a high-yield savings or money market account, tracked your income, mapped your debt, and faced some tough truths. Now comes the most rewarding part: building that first $1,000 emergency fund — your financial buffer against life’s curveballs.

We Weren’t Built to Sit All Day: Why It’s Time to Get Moving

 

This is a subject that’s close to me since I work from home myself. I know firsthand how easy it is to get locked into the grind, glued to a chair, and forget how much time has passed. But sitting all day comes with some sneaky side effects:

• Pelvic floor stress – Too much sitting puts pressure where it doesn’t belong, leading to weakness or discomfort.
  
  

• Weak legs & glutes – Your lower body muscles basically go on vacation, which throws off your balance and posture.
  
  

• Poor circulation – Ever feel your legs heavy or swollen after a long day at your desk? That’s blood flow slowing down.
  
  

• Mental drain – Less movement means less energy, more brain fog, and higher stress or anxiety.
  
  

Now, a urology expert would probably tell you: stand up when you can (though standing too long brings its own back and foot pain), stretch or sneak in some exercise (not easy when you’re grinding through deadlines), and keep an eye on your posture (which, let’s be honest, most of us forget while watching our to-do lists).

Here’s the kicker: experts are calling sitting the new smoking. The average American sits at least 6.5 hours a day—that’s about 2,373 hours every year.

The good news? There’s a fix for this!

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It’s Time to Get Up (But You’ve Got Options!)

Sitting all day isn’t doing us any favors—but you don’t have to overhaul your life to fix it. You’ve got options to bring more movement into your work-from-home setup, and here are a few of my favorites:

1. Standing Desk + Rebounder Trampoline (My Setup) 👈Click the link!

I personally use a stand-up desk paired with a rebounder, and it’s been a game-changer.

👉 What’s a Rebounder? 🌀 👈Click the link!
A rebounder is basically a mini-trampoline made for low-impact movement. It’s not just fun—it actually helps with lymphatic drainage, boosts your emotional and mental state, and takes pressure off your back and feet since you feel almost weightless while bouncing.

Lymphatic drainage is how your body clears out waste, toxins, and excess fluid through the lymphatic system. Unlike blood, which your heart pumps, lymph only moves when you move—so sitting too long slows it down. Gentle bouncing on a rebounder gets that system flowing, boosting circulation, energy, and even your immune health.

For me, being 6’5” and 240 lbs, I can be on my rebounder for hours without any issue. At the end of the day, I don’t feel drained—I feel ready to move, play, and chase my 4-year-old son around.

⭐ My Recommendation: If you’re only going to pick one option, this combo (standing desk + rebounder) is the best balance of movement, energy, and long-term comfort.

My set up:

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2. Walking Pad 👈Click the link!

Another solid option is a walking pad under your desk. I really like these for the early part of the day—the organizational phase. Motion creates motivation, and starting your day with a little movement can keep your momentum going. I’ll often hop on mine to check emails and plan out my to-do list.

⚡ Pro Tip: If you’re considering one, make sure to get a low-noise model—especially if you spend time on the phone. The last thing you want is background noise interrupting your calls.

That said, I don’t recommend walking pads for the “deep work grind” portion of your day.

⭐ My Recommendation: This model has a vibration mode for relaxation and waking up your muscles.

(Not recommended on carpet)

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3. Under-Desk Pedal Exerciser 👈Click the link!

Pedal systems are another option, but for me, they’re number three on the list. Why? Because you’re still sitting. While your legs are moving, it takes more concentration, and you’ll need a standing desk setup anyway to ensure clearance. Since the goal here is to avoid sitting, I’d only recommend these if the first two aren’t an option for you.

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Don’t Forget About Your Upper Body 👈Click the link!

We’ve talked a lot about your legs, backside, spine, and pelvic floor—but even standing, we basically have “T-Rex arms” all day. Constant typing and holding your arms up in the same position can lead to:

• Wrist strain (hello, carpal tunnel risk)
  
  

• Tight shoulders from being hunched forward
  
  

• Weakened upper body muscles from lack of movement
  
  

My fix? Resistance bands with a door anchor. 👈Click the link!
They’re perfect for quick arm and wrist exercises right at your desk, and they double as a solid morning workout if you can’t make it to the gym. (We’ll dive deeper into home exercising in another post, but trust me—this one’s a simple win.)

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Final Thoughts

The truth is, we weren’t built to sit all day—and your body knows it. Small changes in your setup can lead to big improvements in your physical health, mental energy, and even productivity. Motion creates motivation, and when you feel good in your body, it’s a whole lot easier to show up sharp, focused, and ready to win the day.

Affiliate Disclaimer: Some links in this post are affiliate links. I may earn a commission if you make a purchase — at no additional cost to you.

Step 0, Part 1: Get Honest About Where You Stand

 

(Make sure to check out the full series post below)

This is Part 1 of Step 0 in my Simplified Roadmap to Financial Freedom series — where we break down money, health, and habits step by step.

Most people live in brick-and-mortar banking. Your paycheck hits your checking account, you swipe your debit card or Venmo a few times, and at the end of the month you might have a couple hundred left over. Maybe you slide $100 into savings. End of year? Your bank rewards you with twenty-five cents in interest.

Others lean on credit cards. They’re proud when they pay the minimum balance, but meanwhile they’re sitting under $10,000+ in debt that quietly bleeds them with 20%+ interest. (If that’s you, the only way out is to get aggressive and start attacking it now.)

I agree — budgeting doesn’t always work. You can track every receipt and color-code every category, but for many couples, it turns into stress and arguments.

👉 That said, if you’re like me and my wife and you do like to see the numbers and where they’re going, I recommend using a budgeting planner. Writing it down helps you clearly see where your money goes, where adjustments can be made, and I guarantee you’ll have at least one moment of, “I didn’t realize we spent so much on X — why is that?!” From there, you can start making real, intentional changes.

That’s why the better way is to make it automatic. Automate saving, automate investing, automate debt payoff — and let the system run without daily battles.

Here’s where mindset shifts everything.
Your banking app might show you how much you spent on groceries, dining out, or coffee. Those categories tell a story. That $15 Chipotle order plus a few $6 coffees and another $15 takeout might feel small… until you realize that’s $60 in one week that only bought you two dinners and a couple coffees.

Now zoom out. $60 a week = $240 a month = $2,880 a year.
That’s the cost of “a couple dinners and coffee” on repeat.

But if you took that same $2,880 and invested it every year into a simple index fund averaging 10% growth:

• In 10 years, you’d have around $53,000.
  
  

• By age 65 (if you’re 25 today), you’d have about $1.4 million.
  
  

That’s not magic — that’s just how money compounds when you give it time.

💭 So here’s the question: Ten years from now, when you look back, will you care more about the takeout meals you barely remember — or the freedom of having an extra six figures invested and growing for your future?

👉 Step 0 of the money mindset is simple: Get honest about where you stand.

• Money sitting in checking or savings is dead money.
  
  

• Money spent without intention is lost money.
  
  

• But money invested today is working money — it grows, multiplies, and buys you freedom later.
  
  

That’s the shift: stop treating money like something to spend, and start treating it like an employee that works for you 24/7.

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✅ Your first action step: Skip one coffee run or one takeout meal this week. Take that $15–$20 and put it into an investment account. Not next month, not next year — this week. Start small, but start now.

Because once you see your money working for you instead of disappearing, your mindset will never be the same.

📖 For more on investment strategies and how to make your money grow, check out Money: Master the Game by Tony Robbins — it’s a great breakdown of practical approaches that build on exactly what we’re talking about here.

Affiliate Disclaimer: Some links in this post are affiliate links. I may earn a commission if you make a purchase — at no additional cost to you.