Morning sunlight exposure
Get 2-10 minutes of sunlight within 30-60 minutes of waking to regulate circadian rhythm, enhance alertness, and improve sleep quality. Opt for direct sunlight or artificial light if necessary.
Delayed caffeine intake
Wait 90-120 minutes after waking before consuming caffeine to avoid adenosine interference and prevent afternoon energy crashes. Prioritize hydration first.
Yoga Nidra recovery
Practice 10-30 minutes of non-sleep deep rest (NSDR) post-lunch to replenish dopamine and enhance neuroplasticity. Use guided sessions for structured practice.
Cold plunge protocol
Immerse in 45°F water for 1-3 minutes weekly for metabolic boost and resilience training. Focus on controlled breathing to override cold shock response.
Phase-based habit stacking
Organize habits into three daily phases (0-8h, 9-15h, 16-24h post-waking) based on neurochemical states. Schedule demanding tasks in Phase 1 when dopamine peaks.
Electrolyte morning hydration
Consume LMNT electrolyte mix or salt water immediately after waking to optimize neural function. Add lemon for improved mineral absorption.
Structured workout split
Follow a 6-day training split: endurance (Sun), legs (Mon), heat/cold cycling (Tue), push/pull (Wed), cardio bursts (Thu), HIIT (Fri). Avoid traditional squats/deadlifts.
Fasted morning work
Complete 90-minute focused work sessions before first meal to leverage elevated norepinephrine levels. Combine with caffeine delay for maximal effect.
Evening carb-loading
Consume starchy carbohydrates 3-4 hours before bed to enhance tryptophan uptake and melatonin production. Avoid heavy proteins for faster gastric clearance.
Limbic friction management
Identify and pre-plan solutions for high-resistance habits. Use implementation intentions like 'If X happens, I'll do Y' to bypass resistance.
Supplement sleep stack
Take 200mg magnesium bisglycinate, 50mg apigenin, and 100-400mg L-theanine 30 minutes before bed to enhance sleep depth and REM cycles.
Evening light hygiene
Dim lights after 10 PM and avoid overhead lighting. Use candlelight or red bulbs to maintain melatonin production and circadian alignment.
Task bracketing
Group similar habits into fixed time blocks using basal ganglia neural circuits. Example: batch all phone calls or email responses together.
AG1 morning nutrition
Consume Athletic Greens AG1 supplement with water and lemon juice to cover micronutrient baselines. Avoids heavy breakfast for fasting benefits.
21-day habit trials
Commit to new habits for 21 consecutive days with 85%+ consistency. Track automaticity through reduced mental effort over time.
Evening optic flow
Take 10-minute sunset walks without digital devices to stimulate parasympathetic nervous system via panoramic vision.
Decisional off-ramps
Pre-plan escape routes for unwanted habits. Example: Do 10 pushups immediately after smoking to disrupt habit loops.
Heat adaptation training
Perform 20-minute sauna sessions followed by 5-minute cold plunges, repeated 5x weekly. Maintain core temp below 103°F for safety.
Neck training
Incorporate neck flexion/extension exercises 2x weekly using resistance bands or manual pressure. Prioritize controlled movements.
Journaling wake times
Record exact wake-up time daily to track sleep patterns and circadian drift. Use simple notes without detailed sleep metrics.