Input-free Mornings

Before 10 a.m., no email, no social media, no news, no scrolling, no content consumption—just quiet and creativity.

Protein for Breakfast

Breakfast is composed of a hearty portion of protein to stay focused and satiated throughout the early part of the day.

Keep Your Phone in Its Place

When you’re home, keep your phone in a designated spot, not next to you. If you need your phone, you go to it. Don’t keep it within reach where you’ll be tempted to pick it up unnecessarily.

Consistent Wake and Sleep Times

Wake up at the same time every morning. Go to bed at the same time every night. Set alarms for both times. Consistency improves your quality of sleep and overall level of energy.

Choose Groceries Wisely

Don’t purchase foods with inflammatory seed oils in the ingredient list or more than three grams of sugar per serving.

Set up Before Bed

Before bed, take no more than 10 minutes to set the coffee maker, tidy your home, and lay out your clothes.

Standing Appointments

Go on a date with your spouse every Friday night. Visit your extended family every other weekend. Set standing appointments with the most important people in your life.

Move Your Body

Go to the gym five times a week. Go for a walk outside every day.

Two-minute Rule

If a task will take two minutes or less to complete, do it immediately.

Gratitude

Make a list of at least five things you’re grateful for each day.

Declutter

Each day, donate, recycle, or dispose of one item that is no longer loved or needed in your home. Keep a donation receptacle for this purpose.

Read

Read at least one page of a book each day.

Desk Reset

Before leaving or closing out your work for the day, take five minutes or less to tidy and reset your desk for the next day.

Listen While You Work

Listen to an educational audiobook or podcast while performing mundane and routine tasks like folding laundry, tidying up, or emptying the dishwasher.