Create structure, clarity & momentum

🛌 1. Rest & Recovery

Recharge your body so you’re ready to perform every day.

• Sleep Window: Aim for 7–9 hours of quality sleep each night.
• Digital Sabbath: Schedule one full day off each week—rest, recover & have fun. Treat it like a non-negotiable appointment.
• Evening Wind-Down: Before bed, journal **5 wins (**no matter how small) to cement progress and quiet your mind.

🏃‍♂️ 2. Health & Exercise

Fuel your physical vitality and sharpen your focus.

• Sunlight Ritual: Get 30 minutes of natural light daily to boost mood and energy.
• Daily Movement: Aim for a 20 minute walk every day
• Deliberate Workouts: Commit to 3 strength or cardio sessions per week consistency > intensity.
• Daily Skin Care: A quick AM/PM routine to feel fresh and grounded.
• Digital Detox:
  • Use BlockSite to quit porn and eliminate time-stealing apps.
  • Enable app blockers to prevent doom-scrolling I personally use ScreenZen.

📅 3. Routine without burnout

Create freedom through intentional routines

• Fixed Rhythm: Set a consistent wake-up and bedtime—your anchor for daily flow.
• Daily To-Do List: Capture your top priorities each morning.