So with Sleep I am no expert, but I usually get 6 hours during the week and try to get 8 on weekend when I can. ZMA is Zinc Magnesium, it helps you get better sleep and even causes vivid dreams. Kava is the root of a pepper that grows in Hawaii, it is good for anxiety, like natures zanax and it makes you sleepy.
Now when it comes to planning, I do not write out a plan the only thing I right out is my goals, then prioritize them. This way in a week or 2 when you realize maybe you bit off more then you can chew, you know where to make cuts. I agree that it would be a waste of time to write out a whole plan but having your goals on paper has been suggested by many self help guru's. BTW a good book I read not long ago was The Gorilla Mind Set. https://www.amazon.com/Gorilla-Mindset-Control-Thoughts-Emotions-ebook/dp/B0100Q4S7E. This books talks a lot about time management it I should have mentioned it in the article, actually I think I will update the post to add it.
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