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Tribe Call 6 – D & R Make Commitments & Learn How to Hack Your Bedtime Routine

Welcome to the Sixth Tribe Call of the Eight Decisions program! If you’ve been following us, you already know that Eight Decisions is a community and program designed for driven, visionary individuals who are determined to change their lives, find meaning, and achieve fulfillment. This transformation doesn’t happen overnight; it’s about committing to eight specific decisions that will significantly enhance your life.

In our Tribe Call, Robert and Dave have both made decisions to enhance our lives, and we’ll share more about that. You’ll also hear Robert’s story from his recent experience at an Entrepreneurs’ Organization (EO) event. Additionally, we’ll dive into optimizing your bedtime routine to improve your sleep, circadian rhythm, energy levels, and immune health.

One noticeable improvement in our Tribe Calls is the increasing engagement. Toward the end of this call, we had discussions with various members who asked questions and shared suggestions. This is what we’re looking for—your ideas on how we can expand the Eight Decisions community. Our YouTube channel is constantly growing, with content ranging from Tribe Learning to practices for optimizing your mind and body, such as breath work, walking meditations, and more. If you have suggestions for additional content, please let us know.

The Eight Decisions aim to help you make better decisions from the heart, leading to better outcomes. We encourage you to do the work, practice, and commit to self-improvement. Just like learning an instrument or honing your body and mind, growth comes from practice and dedication.

We believe in tapping into your emotions and doing breathwork to connect with your heart and discover powerful decisions. Our goal is to guide you to discover your full potential. Feel the emotions, practice the techniques, and make decisions that resonate with your heart.

During the call, one member shared her experience with the breath work, and it’s heartwarming to hear how it touched her. We want to create experiences that connect you with your heart and make you feel the warmth and power of love.


Now, let’s dive into optimizing your bedtime routine. Your bedtime routine plays a significant role in your sleep quality, energy levels, circadian rhythm, and immune health. Here are some simple steps to hack your bedtime routine:


  1. Keep your bedroom for sleep: Eliminate distractions like TVs and phones. Make your bedroom a peaceful and dark space.

  2. Avoid heavy meals before bedtime: Finish eating at least three hours before going to sleep to prevent digestive issues that can disturb your rest.

  3. Block blue light: Reduce your exposure to screens, especially phones and computers, two hours before bedtime. Blue light blocking glasses can help.

  4. Try cold showers: Cold showers can improve sleep by adjusting your body’s temperature for a more restful night.
  5. Enjoy some chamomile tea: A cup of chamomile tea before bed can promote relaxation and better sleep.

  6. Choose easy-to-read books: Avoid nonfiction or work-related reading before bed. Opt for light, fiction, or adventure books to relax your mind.

  7. Meditate or practice breath work: Techniques like the 4-7-8 breath work can calm your mind and prepare you for rest.

  8. Magnesium supplements: Magnesium can help regulate your GABA and improve brainwave patterns, enhancing sleep quality.

  9. Get enough natural light during the day: Exposure to natural light in the morning is essential for your circadian rhythm. Spend time outdoors for improved sleep.

  10. Minimize sunglasses usage: Wearing sunglasses less often can help your brain recognize the day’s brightness and improve serotonin production.


Improving your bedtime routine will result in increased energy, reduced stress, better psychological health, enhanced immune function, and improved healing mechanisms for your body and mind.

Also, we’ve got an exciting event coming up on December 16th, the Decision Envision 24. This all-day event will help you understand the Eight Decisions through workshops, breath work, exercises, and storytelling. It’s a transformational experience where you can make important decisions about your life, plan for change, and become part of a like-minded tribe. Stay tuned for an Eventbrite invite and further details.

Lastly, if you’re interested in our coaching program, reach out to us at We’re looking for individuals who are genuinely committed to self-improvement and willing to do the work to hold themselves accountable.

Thank you for joining us on this call, and we look forward to seeing you in our upcoming event. Remember, the journey to positive change starts with a decision from the heart!

For more information about our  sixth Tribe Call,  watch our video, “Tribe Call #6 – D&R Make Commitments & Learn How to Hack Your Bedtime Routine

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