Fortitude Fridays #67

read time: 5 mins

A few ideas as you head into the weekend.

Snapshot of Today:

• Quote: Unplug.
• Question: Movie Character Energy.
• Book: Project Hail Mary by Andy Weir.
• Tactic: Find Your Ideal Sleep Schedule.

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Quote to Remember:

Almost everything will work again if you unplug it for a few minutes, including you. — Anne Lamott (Author)

 Pausing creates space for rejuvenation, and taking time to unplug physically, mentally, and emotionally resets our ability to thrive.

Intentional rest fuels sustained effectiveness—don't skip it.

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Question to Ask Yourself:

If my life was a movie what would the audience be yelling at me to do (or not do) right now?

Every summer, I watch "Jaws"—it's a tradition that's been going strong for years. This year, as I sat there internally yelling for the beachgoers to get out of the water and for Brody to turn around (!!), it made me think of a question I heard a while back: 'If my life were a movie, what would the audience be yelling at me to do (or not do) right now?'

Each of us can ask ourselves this question at any time. Right now, maybe the audience would be telling us to stop playing it safe and face new challenges head-on. They'd insist we take care of ourselves, set boundaries, and strengthen important relationships. Maybe they would cheer us on, push us to face our fears, break out of our comfort zones, and grab the opportunities that scare us the most. Above all, they'd yell at us to trust ourselves and follow our instincts, even when things get tough.

Thinking about this isn't just for fun; it's about understanding where we are and figuring out where we need to step up. It's a way to see if our current choices match our goals and who we ultimately want to be. This reflection makes us accountable, pushing us to make bold decisions.

So go out and do the things you know they would be screaming at you to do: go for that job, make the first move, get on that flight, move to a new city, push through that hard workout, or say "I'm sorry" first.

Ultimately, it's a reminder that we control our life's journey, and every moment is a chance to step up, grow, and live a great story. As Brody famously says in 'Jaws,' 'You're gonna need a bigger boat'—perhaps it's time for us to aim higher and confront the bigger challenges that lie ahead.

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Book to Definitely Check Out:

Project Hail Mary by Andy Weir

Recently, I've been trying to swap phone scrolling for reading fiction before bed, leading me to discover Andy Weir's "Project Hail Mary." As a fan of "The Martian," I eagerly jumped right into this book after seeing its impressive 93,000 five-star reviews—and it lived up to the hype.

In the novel, Ryland Grace, an lone astronaut on a vital mission, grapples with a looming threat to humanity. Armed with scientific knowledge and resourcefulness, Grace faces the daunting challenge of finding a solution—fortunately, he finds unexpected allies along the way.

"Project Hail Mary" goes beyond its scientific premise to explore themes of human resilience, the pursuit of knowledge, and the unwavering human spirit. Grace’s journey, filled with humor and vulnerability, vividly explores what it means to thrive, not just survive.

The book provides a full spectrum of experiences: from compelling hard science fiction and memorable characters to humor, tension, deep character development, and intrigue. Weir constructs an extraordinary universe where even the most far-fetched scientific ideas seem entirely believable, seamlessly blending thrilling mystery with moments of light-hearted humor.

I've enjoyed both reading AND listening to the audiobook narrated by Ray Porter, and I'm eagerly anticipating the movie adaptation starring Ryan Gosling, set for release in 2026.

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We’ve all been given—or have given—the advice: 'You’ll feel better after a good night’s sleep.' That’s what you tell your family member after a bad day at school/work or a friend after a breakup, right after you say, 'I never liked them anyway.'

But it’s also scientifically true. The restorative benefits of quality sleep can truly make you feel better, helping you:

• Make better food choices.
• Have more physical and mental energy for exercise and work.
• Effectively manage stress and emotions.

And that's just the beginning.

In fact, these factors create a positive cycle that supports better sleep, rather than a vicious one that makes life harder.

There’s a big problem, though. Many struggle with sleep, saying they’re always tired no matter what they do. Plus, they’ve tried everything—gravity blankets, sleep trackers, supplements—and nothing seems to help.

While there are many methods to enhance sleep quality, establishing a consistent sleep schedule is often the best place to start.

How It Works:

1. Calculate Your Ideal Sleep Time: Determine how many hours of sleep you personally need. Start with 7-8 hours; some may need more, some may need less. Now count backward from the time you want to wake up. That’s your bedtime, and yes, it’s THAT simple to calculate.
2. Stick to Your Schedule: Commit to this bedtime as consistently as possible, including weekends. After a good night’s sleep, most people need to be awake around 16 hours before they feel sleepy. If you wake up later than usual, you’ll likely struggle to go to bed at your scheduled time.

This advice comes directly from Dr. Jennifer Martin, President of the American Academy of Sleep Medicine.

Fair Warning:

This may come with tradeoffs you don’t like—such as going to bed earlier and not sleeping in on your days off. But it’s been known to work wonders for people. Of course, if it’s a monumental change to what you’re currently doing, it may feel impossible to make it work. So instead of going straight to “ideal,” start with what’s doable.

Create a sleep schedule you think you can stick to 6 out of 7 nights a week, and put it to this test: On a scale of 0 (no way!) to 10 (so easy it’s laughable), rank your confidence you’ll follow through—and only proceed when you get to a 9 or 10. Do that for at least two weeks, and if you have success, try to improve on it over time. If not, scale back and try again.

(If you want to dive a little deeper, check out my short video on my Top Eight Sleep Tips here.)

Bringing It Home:

Ultimately, improving your sleep isn’t just about feeling better the next day—it’s about investing in your long-term health and well-being. By prioritizing a consistent sleep schedule, you’re laying the foundation for better physical health, enhanced mental clarity, and improved emotional resilience. So, tonight, start with a simple commitment to your bedtime, and let the positive effects of quality sleep lead you towards a healthier, happier you. Sweet Dreams!

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Thanks for reading! I hope you have a wonderful weekend. Until next week...

You got this,