by Tony Gjokaj February 28, 2020 3 min read

How we start and end our days have the largest impact on how we are defined. 

At Reforged, we believe the morning and the evening are where our habits are made, or broken. These are the periods of our day where we believe to have the most control. 

Think about work, appointments, school, picking up your children, etc. They all happen beyond 8am typically: knowing this, you can control when you awake and when you asleep, allowing you prime opportunity to have some control in parts of life.

In this blog post, we will discuss our concept of Rise and Fall Rituals, and introduce how these are the periods of your day that you can change your life with.

If you don't feel like reading, you can always watch/listen with the YouTube video below:

Morning and Evening Rituals

In Stoic philosophy, we typically can't control what life brings us, only how we can react to it. However, there are parts of our day that we can control: how we seize our mornings and how we conclude our day. Our rise and our fall. We believe these parts of our days are where the most prime opportunities to build better habits exist.

When I decided to wake up at a consistent time, and exercise in either the morning and the evening consistently... I was successfully able to build a habit around exercise. In doing so, better habits were created in these periods overtime.

Our Rise

Our "rise" is the period that occurs right when we get up. Some of us take the time to wake up late and stress out about getting ready to work or taking the kids to school.

The goal of this period is to execute on positive habits that allow us to wake up earlier, have some "you time", complete a few tasks before life and work get in the way, and feel energized.

During the middle of our day, we have work, school, appointments, etc. Waking up an hour earlier than you typically do can make a huge impact on crafting better habits.

Our Fall

Our "fall" is the period that occurs right after work. This part of our day we can either unwind through rest and relaxation, or we can take a small part of this day to productively improve through positive habits.

These positive habits can be physical and/or mental exercises like weight-lifting, meditation, reading and more. Typically in our evenings, it is quite easy to be distracted and spend hours looking at social media before we fall asleep. We discuss more of optimizing our evenings and sleep in our sleep blog post here.

The goal of this period is to prepare ourselves with building positive habits that allow us to finish the day strong and have a solid quality of sleep.

We Must Fall Before We Rise.

Now that we have this out of the way, we can bring awareness to the times where habit-building is the easiest. Whether it's waking up an hour earlier, or removing  distractions in the evening... you have a golden opportunity to change your habits in the beginning and end of your day.

As we continue to dive into these concepts, we will include the science and strategies that revolve around building better habits for ourselves.

Let us reach our greatest potential.

Any questions, comments or thoughts? Throw them below. Let's discuss!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged Performance Nutrition. He has been in the fitness space for over a decade, previously coaching individuals in body recomposition and strength training. His goal is to connect others with the knowledge they need to reach their greatest potential.


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