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The 9 PM Routine: Stop Surviving Your Mornings And Start Designing Your Days

The 9 PM Routine: Stop Surviving Your Mornings And Start Designing Your Days

By: Kai Chen
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The 9 PM Routine: Stop Surviving Your Mornings and Start Designing Your Days


Stop falling for the "Morning Myth." If you are tired of hitting snooze, rushing through a chaotic morning, and relying on stress hormones just to get through the day, it's time for a paradigm shift: exceptional mornings are created the night before.


Hosted by Kai Chen, this series explores the science and strategy of the "Shutdown Protocol"—the critical evening hour that transforms reactive survival into proactive creation. We dive deep into the neuroscience of sleep cycles, decision fatigue, and chronobiology to show you how to automate your evening and free your morning.


Each episode provides practical, data-driven tactics for high-performing professionals, including:


  • Designing your personal 9 PM checklist to eliminate decision fatigue.


  • The T-90 Countdown Method for optimizing nutrition, environment, and mental clarity.


  • Building digital boundaries and leveraging smart home automation to protect your rest.


  • Creating resilient systems that bend but don't break when life gets complicated.


Don't just survive your day—design it. Learn how to reclaim your time, reduce your stress, and start every morning with intention.

© 2026 The 9 PM Routine: Stop Surviving Your Mornings And Start Designing Your Days
Episodes
  • The 9 PM Routine: Ditch the Alarm | How to Master Your ‘Digital Sunset’

    The 9 PM Routine: Ditch the Alarm | How to Master Your ‘Digital Sunset’
    Feb 4 2026

    Disclaimer: The views expressed in this episode are based on personal experiences and opinions related to the source material and are intended for entertainment and informational purposes only.

    Stop surviving your mornings and start designing your days by mastering the night before. The 9 PM Routine explores the science of proactive rest, helping you eliminate morning decision fatigue, reduce stress, and reclaim your time through a structured "Shutdown Protocol".

    Learn how to automate your evening systems so you can wake up with clarity, focus, and intention.

    eBook Is Now available on Amazon for download: https://amzn.to/4ro1MLB
    Show More Show Less
    13 mins
  • Stop the Scramble: Why Your AM Routine Actually Starts at 9 PM

    Stop the Scramble: Why Your AM Routine Actually Starts at 9 PM
    Jan 29 2026

    Disclaimer: The views expressed in this episode are based on personal experiences and opinions related to the source material and are intended for entertainment and informational purposes only.

    Stop surviving your mornings and start designing your days by mastering the night before. The 9 PM Routine explores the science of proactive rest, helping you eliminate morning decision fatigue, reduce stress, and reclaim your time through a structured "Shutdown Protocol".

    Learn how to automate your evening systems so you can wake up with clarity, focus, and intention.

    The 9 PM Routine is now available on Amazon for download: https://amzn.to/4ro1MLB



    eBook Is Now available on Amazon for download: https://amzn.to/4ro1MLB
    Show More Show Less
    11 mins
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