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Fortitude Fridays

Vol. 126: Fall Back With No Fallout-7-Day Daylight Saving Time Plan & More

Welcome to Fortitude Fridays—part mindset training, part field notes from real life. I share what I’m learning, testing, and using to help you strengthen your mindset, take better care of yourself, and keep showing up—week after week.

Here are a few ideas as you head into the weekend.

Read Time: 7 mins

This Week’s Snapshot:

• Quote: Go to the Edge
• Tactic: DST: 7-Day Battle Plan
• Question: Inviting Awe In

Move To The Edge: I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center. -Kurt Vonnegut (Author) ​ Originality and innovation sharpen at the edge—the line between comfort and learning, where risk is real but manageable. Don’t be afraid to move closer—or step away from the pack. Go to the edge on purpose.

Tactic — Daylight Saving Time: 7-Day Feel-Better Plan

A simple plan to dodge the DST slump.

For years I barely noticed Daylight Saving Time—until I became a nurse. On overnights, that “extra hour” stacked on a 12-hour shift was no bonus. Even after leaving nights, the switch left me groggy and out of rhythm for days.

Not this time. I’m using physiology and a few simple levers to outsmart my body.

Daylight Saving Time ends Sunday, Nov 2, 2025—here’s the plan I am committing to so the week after the clock flips doesn’t feel rough. Feel free to use what helps.

Why the 60-Minute Shift Stings

Here is what I found in my research. That ‘extra hour’ isn’t a freebie: your body clock adjusts slowly, and darker mornings + brighter evenings send mixed signals.

Your master clock is slow. The suprachiasmatic nucleus (SCN) comfortably shifts ~10–30 minutes/day, so a full hour causes temporary chaos and takes a few days to catch up.

Dark mornings blunt the start signal. In late October/early November many of us wake before sunrise, so your eyes get weaker morning daylight—providing a softer “let’s go” cue.

Bright evenings delay the wind-down. Overhead LEDs and screens act like mini-daytime, suppressing melatonin and pushing your clock later—so we become wired at night, groggy in the morning.

Mini-clocks lag (gut, muscle, liver). They stay on last week’s schedule, and that “bonus-hour” Saturday night often creeps bedtime later—causing a sneaky sleep debt right before the change.

Instead of white-knuckling it, we can help ourselves by locking in the four anchors below.

Anchors To Set Daily

These are small levers that re-sync your clock at any point—they are high return, and relatively low effort. I’m keeping these non-negotiable all week.

-Consistent wake window (±30 min): stability trains the clock; randomness scrambles it.

-Morning light (5–15 min outside, even if cloudy): provides a strong “go” cue; nudges the clock earlier and lifts alertness.

-Evening dimmer (60–90 min): lower lights/screens so melatonin can rise and sleep shows up on time.

-Caffeine cutoff (~9 h pre-bedtime): stops adenosine blocking so sleep pressure can build.

Comfort Multipliers

They smooth energy dips while all your clocks catch up. Optional, but I feel they are worth it.

Hydration early: front-load fluids before noon; tiny pinch of salt/electrolytes with the first big glass; taper after 3 p.m.

Meals: protein-forward breakfast (20–40 g); biggest meal mid-day; lighter meal later.

Movement: 10–20 min easy a.m. movement (walk/mobility). Save hard lifts for your usual peak workout time; skip all-out late-evening sessions this week.

The 7-Day Run-Up Plan

(Mon → Sat, then DST on Sun)

Why this pacing? Sliding 15 min/night sits in the SCN’s comfy shift range.

Sun (Oct 26 set-up): decide your wake time for the week (±30 min). You’ll hold it every day.

Mon: bed 15 min earlier than usual.

Tue–Fri: move bedtime another 10–15 min earlier each night; keep anchors and multipliers tight.

Sat: final −15 min; stage your morning (shoes by the door).

Sun (Nov 2 — clocks back): keep the same wake time by the new clock. Get outside light ASAP. If you nap, keep it 10–20 min and before 2 p.m.

Result: By Saturday you’ve banked ~70-90 minutes earlier; so when clocks fall back, your body and the wall clock finally agree.

Didn’t Do the Run Up?

Try This (3-Day Triage)

You might still feel a bit off and groggy, but this can help lessen the side effects.

-Same wake time by the new clock (Sunday onward)

-15–30 min morning light + early movement (dog walk or ruck = 2-for-1)

-10–20 min nap max, before 2 p.m.

-Front-load meals; avoid late big dinners

-Guard the last 60–90 min before bed (dim lights + wind-down)

Quick Note for Kids & Pets

Small, steady shifts can help them (and your sanity) too.

Kids: shift bedtime 10–15 min earlier each night this week; keep wake time consistent. Morning light (curtains open/breakfast by a window) and calm evening lights. Cap naps to usual length; avoid late naps on Sunday/Monday. Keep routines identical on Sunday by the new clock (meals, bath, story).

Pets: slide feeding/walks 10–15 min earlier for 4–6 days pre-change. On Sunday, stick to the same times by the new clock; morning walk = bonus light for everyone. Avoid big late meals; add a short evening stroll instead of ramping play right before bed.

Bringing It Home

This year I’m not muscling through—I’m timing it. One week of tiny shifts + smart light + simple basics (water, food, movement) beats days with my brain stuck in airplane mode. We don’t need to fight the time change—we can use it.

Let’s work smarter, not harder. Hope this helps.

Weekly Reflection — Invite Awe In: ​ Against long odds, you woke up as you—here, now. ​ I invite you to set the to-do list down for a moment and pause. ​ Notice the people who steady you, the body that keeps showing up, the small moments doing their quiet, important work. ​ Let a little awe in: ​ Out of all the lives you might have lived, how extraordinary is it that you get to live this one—what feels like a gift today? Hold your answer for a moment, then tuck it in your pocket—or your heart. If you want to take it a step further, do one 60-second action that honors it.

Peaceful:

Click image to watch.

Thanks for reading. I hope you have a fabulous weekend. Until next week…

You got this,

P.S. If you’re new—welcome! I’m so glad you’re here. You’ve just stepped into a community of people who are showing up, doing the work, and getting after what matters. We’re all about learning, growing, and building real momentum—together. Let’s go!

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