Up before 7 AM and out of the door for a walk/run/sprints.
This will shift my circadian rhythm (internal 24 hour clock which regulates a host of activities in the body like hormone release, body temperature regulation, sleep-wake cycle and more) to be in tune with day and night.
Physical exertion upon waking up will improve alertness early in the morning.
Instead of showing up at work barely out of slumber, be primed for a productive day.
Daily exercise.
At least 10k steps for sufficient activity throughout the day.
A 30 minute calisthenic workout at home or outdoors early in the morning. No gym.
Philosophical shift in training from bodybuilding to functional training + energy regulation + mental stimulation.
Full body workouts.
A diet comprised of whole / minimally processed food.
9/10 meals are healthy and home cooked.
No sugar.
Except with the occasional milk coffee (Cappuccino, Latte).
Optimise for protein, quality fats and minimal carbs from sources like fruits and vegetables.
A strict no-low-effort-entertainment policy.
No content scrolling
No shows
No movies
Cultivate boredom
Mindset shift from consumption oriented to creativity oriented.
Daily writing.
What have you learned personally and professionally?
What idea or theory did you read in a book that was fascinating?
Write down an experience from the past. Tell a story. (Inspired by Storyworthy by Matthew Dicks)
Visualise the future - let your imagination run free.
Ask Ai for writing prompts.