My NIGHTTIME Routine–The Key to High Performance the Next Day

I often get asked about my morning routine and best habits. And while morning routine is important, I’ve learned that my routine between dinner time and bedtime is crucial to operating at my best self the following day.

In today’s episode, I share the things TO DO and NOT TO DO if you want to be dialed into a high-performance nighttime routine and maximize sleep quality and energy the next day. I challenge you to dial-in your nighttime routine and habits now and watch how it improves your overall health, vitality, energy, and performance.

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IG/Twitter:  @ToddDurkin 
Facebook:  @ToddDurkinFQ10

More on the episode:

:53 – Being your best. What do you need to do to improve your nighttime habits?

3:27 – Morning routine is thrown off by a bad nighttime routine!

4:30 – Why hone in on your nighttime routine?

  1. Relax your mind 
  2. Sleep better
  3. Recover
  4. Be successful the next day

5:41 – Things not to do if you want to be dialed into a high-performance routine.

  1. Starts with your evening meal
  2. Scrolling on your phone
  3. Watching mindless TV
  4. Drinking alcohol
  5. Binge eating
  6. Working within 2 hours prior to going to bed

10:09- Things you need to do to operate at your best!

  1. Eat a good, healthy, hearty dinner 3 hours before going to bed
  2. Shutdown work 2 hours before bed
  3. Extreme personal care
  4. Red light therapy or hot tub
  5. Stretch routine
  6. Reading, journaling or listening to a calm app
  7. Prayer time

21:01 – Reminder 1 hour before bed – TURN YOUR PHONE OFF!

22:02 – Wrap up reminders – The one thing we can control is our habits!

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About the Author

Todd Durkin, MA, is a world-renown trainer, coach, author and motivational keynote speaker who trains dozens of elite, high-profile NFL, MLB, and MMA athletes, including two Super Bowl MVPs, one NFL League MVP, Olympic gold medalists, Heisman Trophy winners, and MMA champions. Todd is a 2-Time Trainer of the Year, the 2017 Jack LaLanne Award recipient, the 2018 Canfitpro International Presenter of the Year, a member of the Under Armour Training Team, and a Top-100 Most Influential People in Health & Fitness.

Todd was a featured trainer on the popular TV show, NBC STRONG, which is now airing on Netflix. His award-winning gym, Fitness Quest 10 in San Diego, CA, is a Top-10 Gym in America, and his 3 best-selling books, Get Your Mind Right, The WOW BOOK, and The IMPACT Body Plan, have both changed thousands of people’s lives. If you would like to get motivated and inspired now, you can pick these books up at, or if you would like a signed copy, please purchase at
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