For months, I struggled with sleep. I’d wake up tired, my energy was off, and it was affecting everything—my focus, my workouts, my productivity, even my mood.
I knew sleep was critical, but just knowing something is important doesn’t automatically fix the problem. I had to take action.
So I made a decision: I was going to fix this, no matter what.
I started tracking my sleep more closely with my Oura ring, which measures sleep quality, recovery, heart rate, body temperature, and other important metrics. I’ve had it for about five years, and while I’ve always found it useful, this time, I used it as a tool to systematically improve.
And guess what?
I just hit the highest readiness score I’ve ever seen. A 97. I almost broke the app!
This wasn’t random. It wasn’t luck. It was the result of deliberate, focused effort.
The Breakthrough Process: How to Get What You Want
Now, I know what some of you are thinking:
“Sure, but you’re a former Green Beret. You’ve got the ability to tap into some insane mental power and push through anything.”
And you know what? You’re right.
Being a Green Beret requires an elite level of discipline, mental toughness, and the ability to perform under extreme conditions. But here’s the thing:
That’s NOT what this takes.
This isn’t about rucking 20 miles at night with a 100-pound pack or surviving in the desert in a hole for months. You don’t need Green Beret levels of grit to take control of your life.
What you need is a simple, focused approach to making real changes.
Whatever challenge you’re facing—whether it’s business, health, relationships, or finances—you can break through it by following these steps.
1. DECIDE That This Will Change
Most people stay stuck because they haven’t actually decided to change. They complain about a problem, they think about fixing it, but they don’t fully commit.
Make the decision that you’re done tolerating the problem. No more excuses. No more waiting for the “right time.” This is happening.
For me, I decided that my sleep was non-negotiable. I was going to fix it. Period.
2. Gather Data and Identify What’s Not Working
You can’t fix what you don’t measure.
I used my Oura ring to track my sleep patterns. But you don’t need a fancy device—just start tracking the basics. Write things down. Pay attention. Identify what’s causing the problem.
In my case, I looked at:
What time I went to bed and woke up What I ate before bed My room temperature My stress levels How much screen time I had before bed
After analyzing the data, I saw patterns. Late meals hurt my sleep. A slightly cooler room helped. Sticking to a consistent schedule made a massive difference.
3. Experiment and Adjust
Once you identify the problem areas, start testing solutions.
Here’s what I did to improve my sleep:
Stopped eating too close to bedtime Lowered my room temperature to 67°F Created a wind-down routine (no screens, low light, reading, breath work, etc.) Kept my sleep schedule consistent—even on weekends (bed between 8:30 and 9PM) Stopped overloading my evenings with work or stressful conversations
Some things worked instantly. Others needed tweaking. But over time, my sleep got better.
4. GO ALL-IN and Stick With It
This is where most people fail. They try something for a few days, don’t see immediate results, and give up. Breakthroughs don’t happen overnight.
For weeks, I stuck with my adjustments—even when it was inconvenient, even when I wanted to stay up late. And then one day, I woke up feeling amazing. My Oura ring confirmed it: Readiness Score 97.
This is the same process I used in Special Forces training. If something wasn’t working, we adjusted. If an op didn’t go as planned, we regrouped and found a way forward. Failure was never an option.
Whatever your goal is, commit to it like your life depends on it. Test, refine, and keep going.
5. Celebrate the Breakthrough—Then Level Up Again
When you hit a new milestone, acknowledge it. Let it reinforce your belief that you can change things in your life.
But don’t stop there. What’s next? What’s the next level?
For me, sleep was the focus this time. Now, I’m looking at how to optimize my morning routine and energy levels.
For you, it might be getting in shape, growing your business, improving your finances, or fixing a relationship. Whatever it is, use this process to make it happen.
What’s ONE Thing You’re Going to Go After?
I challenge you to pick one thing right now. One area where you’re going to commit to change.
Drop it in the comments. Declare it.
Then go ALL-IN and make it happen.
Let’s go.
WOW! David, how did you know I needed this? Sunday night I did not go to bed at all. I stayed up all night working and when I looked up it was 4 a.m. and that’s the time I normally get up each morning. Of course, I was exhausted all day and when I came home I went from the garage to four flights of stairs to my room. I did not eat or anything. I just prepared for bed and woke up amazing. Yes, I can use some more adjusting and tweaking and I will definitely take you up on this because my youngest daughter lives with me and she is deaf. She does not drive and doesn’t want to, she doesn’t like to cook but she can make something to keep herself from starving, but that’s it. So, it’s like I have to do all the driving even when I don’t have to go to work but she works on weekends and I don’t, but I am her transportation and so much more. I will definitely take a deep dive into this and see how I can win. I love it!! Thank you so much and I can’t wait to adjust my life so I can WIN. Thanks so much!
Thanks for the share Shirley! That’s a serious all-nighter! You definitely have some big responsibilities there. I hope this can help you find some more room in your schedule! Let me know how it goes. Would love to hear.
All of this is good information, but I need to conquer my sleeping. I considered myself a morning, noon and night person because I don’t get enough sleep. It seems like my brain is constantly in overdrive. Sometimes I wake up, every 2 hours no matter how late I go to bed, or I might sleep for four hours straight than wake up. I will continue to find a positive solution out of this negative pattern. When things start to fall in place, it will be grand.
Thanks for all that you do!!
Natasha, I have found that that same thing happens to me when I don’t clear my mind before bed.
Try this: about an hour or so before bed, take out a notepad. Nothing digital like your phone, just a plain notepad and pen. Spent 10 minutes, emptying your brain of not everything, but the things that you know you need to get done within the next couple of days. Write them down on the paper. No need to make a plan or anything, just let your brain know that it doesn’t have to keep remembering them because it’s now on the piece of paper. That’s step one.
Next, wind down. Tell your friends and family good night if you do so on your phone like I do. Shut off the TV or anything digital. And just sit quietly either in a chair or in your bed and listen to some soothing music. No lyrics, just music. You can also read, but it has to be a book, nothing digital. This allows your brain to calm down and prepare for sleep. Also, make sure that lights are off and if anything, you just have a dim lamp. Once you feel sleepy, turn off the lamp and go to sleep.
Just try those two things for a couple of nights and see if it helps!