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. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.



Also in Reforge Yourself

5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight
5 Best Weight Loss Tips For Overweight Men: Why You Should Lose Weight

by Tony Gjokaj October 07, 2022 4 min read

Men, I know what it is like to be overweight and depressed.

Not having the energy to do anything but relax and sleep.

While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.

And when depression hits, it’s very difficult to push through with exercise and weight loss.

But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?

In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.

If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started. 

Read More
5 Fast Food Hacks For Healthier Eating In 2022
5 Fast Food Hacks For Healthier Eating In 2022

by Tony Gjokaj September 05, 2022 4 min read

A few weeks ago, my buddy Grant and I talked about nutrition.

We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.

This is all because he has been making healthier decisions over time.

One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.

And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.

So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.

Read More
8 Best Tips For Overcoming Anxiety: From An Expert Who Has Been There
8 Best Tips For Overcoming Anxiety: From An Expert Who Has Been There

by Tony Gjokaj July 27, 2022 4 min read

Have you ever experienced anxiety that drains all of your productive energy?

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year. 

If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.

The good news is that there are ways to overcome it!

In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!

Read More