The Power Of 90

Introduction

• What is up with this magical number 90?
• Discover in the video why this number is so important in everything you do!

The Significance of 90 in Sleep

• 90-minute cycles are the gold standard for sleep
• Waking up at the end of a 90-minute sleep cycle is optimal
• Setting bedtime is more important than setting alarm time
• Optimal sleep is achieved in 90-minute increments (4.5, 6, 7.5 hours)
• Explanation of why sometimes less sleep (4.5 hours) can leave you feeling better than longer sleep

The Significance of 90 in Productivity

• Brain works optimally in 90-minute focus periods
• Work for 90 minutes, then take a 10-15 minute break
• More productive when work is broken into 90-minute segments
• Examples of productivity using this method

The Significance of 90 in Goal Setting

• 90-day sprints are more effective than annual goals
• Breaking annual goals into quarterly (90-day) achievements
• Creating rewards at the end of each 90-day sprint
• Setting mini-milestones every 90 days to stay motivated

Additional 90 Connections

• Living to 90 years puts you ahead of 90% of people
• Tony Robbins’ events structured around 90-minute segments

Recommendations for Implementation

• Plan sleep in 90-minute cycles
• Schedule work in 90-minute focus blocks
• Set annual goals broken into 90-day sprints
• Create rewards that align with goals at the end of each 90-day period

Caution About Rewards

• Keep rewards aligned with your goals
• Don’t sabotage progress with counterproductive celebrations
• Example: Don’t reward weight loss with unhealthy eating
• Better rewards: new workout clothes, tools that support your journey
• The power of 90 is based on body’s natural rhythms
• Implement 90-minute sleep cycles, 90-minute focus periods, and 90-day goal sprints
• Live with faith, energy, passion, and always live your dreams

Live with faith, energy, passion and always live your dreams!

-Coach Lew 

Founder XLR8 Life University and Coachlew.com