Trimming the fluff

Modifying what you already do

Intelligently stacking the rest

Quit stuffing your pie hole after dinner, or at least 2 hours before bedtime. He says nothing after 6 pm, but that’s way too early for me. Dinner time is 8 pm. As long as I don’t keep stuffing after that, I’m good.

Wear blue-light blockers before bedtime. This seems like overkill to me. Just skip the screens instead.

Dim the lights in the house in the evening. I think most of us do this anyway, right? Or is that just me?

Leave your phone charging in another room or at least across the room and in airplane mode. An easy win that I already do.

Read something in bed to help you drift off. If you’re not a reader, listen to something - music, audio-book, whales, etc.

Set a daily intention for the following day. Sounds cringe, but why exactly? Just do it, then you wake up like Ethan Hunt

the next day, ready to slay demons and save the world

Practice daily gratitude. I think last thing at night really is the best time for this. Don’t be square - try this. You don’t have to tell anyone you’ve turned into a kook - just do and enjoy 🤫

Wear mouth tape while sleeping. I’ve got sinus issues, so this doesn’t work for me. I’m generally a nose breather anyway when the airways are clear. It definitely works for some, though - the evidence is all there.

Water first, before coffee. I like to have a little squeeze of lemon juice in mine. Makes it less harsh first thing. Keep this up throughout the day - water before coffee, every time.

Weigh yourself every morning. I don’t need this one. In fact, I think it’s counterproductive. Measurements are more important than weight adn it’s funny that a coach would recommend this.

Brush and floss in the shower. I’m not sure about his logic for this one, but it’s weird enough that I’ll give it a try🤷🏻

Use an under-the-desk treadmill. First world problem here? Definite overkill. Getting up and moving around regularly is enough for me.

Bar hangs between work sessions. Amazingly, I do this all the time. Really helps to break up a session at the desk and costs nothing. I bought a cheap pull-up bar that fits into a door frame years ago. If you can’t do this at work, at least have a walk around and make sure to do it in the gym or get a doorframe version like mine and do it at home.

Do Asian squats. Or any squats, really. I love Asian squats because they are easy for me, feel great on my back, but in my Yoga classes, I find most westerners struggle with them. Get a squat from a good coach on YouTube. Do it safely, and add squats to your routine. I like to load those in with my bar hangs between work sessions

Follow the 2-minute rule. If it takes 2 minutes or less, get it done. This works when you’re feeling mentally well. If you’re stressed, anxious, or unwell, it doesn’t work like that. I was overwhelmed last week, so I did a round of breathing exercises, threw my entire to-do list into Claude, and asked it to prioritise. It did an amazing job, and I started motoring on the quick wins first and on to the big fish later.

Do the couch stretch. This works for office workers in chairs. If you drive a lot, make sure to take breaks at rest stops to stretch your legs. If you stand a lot, try to get that Asian squat in whenever you can. If you can stand up and walk around regularly.

Use the Ivy Lee method to plan the following day. Dan says the top three move-the-needle tasks, and I tend to agree. I can certainly use this. Get your AI friend to help you with this.

Move a bit after meals. It’s good for you in every way. So if you have time after lunch, go for your walk then. Same after dinner. Honestly, though, I’m not a huge fan of this. I do plenty of exercise anyway and eat pretty healthy, so I’m neutral on this.

Compliment your partner every day. Look, if that’s your culture, go for it. This would be cringe AF in my household. We throw each other compliments every now and then when we’ve earned them. The Hallmark movie stuff isn’t for us.

Add 200 mg L-theanine to coffee. It balances it out so you get all the benefits of your java without the overstimulation and jitters. I’ll check the price of this before I go for it. I only drink one or two cups a day anyway, so jitters aren’t really a thing for me.

Moisturize your face daily. Seriously? I’m 57. I live in Ireland. I’m straight. I’ve been married since before the Great Flood. Soap and water will do me.

Add electrolytes or sea salt to water. This is one I need to do. Especially that morning glass beside the bed.

Use the 20-minute rule to get shit done. I already use a 25-minute rule (because of the Tomato Timer - remember that?) Totally works. Allows you to get up and walk around in between sessions, beat boredom, and really focus on the task.

Carry a totem. I hate the wording on this. Too similar to ‘idol’ or ‘fetish’. But seriously, if it helps, write down something somewhere, or indeed carry an object that reminds you of your bigger goal. Family photos in your wallet can do the trick, for example.

Walk between sets at the gym. Honestly, I don’t do the gym right now. But give this a try and see if it works for you.

No phone at the gym. As above. I do Yoga, Pilates, work out at home, walk, and climb on weekends. The phone just really doesn’t come into it.

Count reps backward. I guess that can be helpful. I always count down the last set of reps backwards when I’m teaching Pilates class. Just seems like the right thing to do.

Take 10–15 g of creatine daily. Do this! Easy. Cheap. Effective. Great for mind and body. Check with your doc first, of course.

Always pay off your credit card. Yeah. He’s right. I should do that.

Track finances daily. This seems overkill to me. Weekly is probably good. Easy to do with your phone these days, and he’sricher than me, so perhaps it is a good thing if you have spending issues. We are pretty frugal, though.

Spend 20 minutes in nature. Easy if you live in a nice place, harder in the big city. If you’re in the city, plan to get out of it on the weekends. If you’re out in what we call ‘the bog’ in Ireland, it’s easy. I can combine my walk, breathing meditaiton and time in nature all into one 20-minute session.

Do 60-second micro-meditations. I meditate pretty much daily, but I still love this idea. For me, meditation starts to get really deep when I’m up to 20 minutes daily, but I can totally see the value of these micro-sessions and can’t wait to try this.

Fast business, slow life mindset. I love this. Decide quickly, ship imperfectly, etc., the usual stuff in business, but then in life, slow, deliberate, quality time with kids, etc. Spot on with this one.