1. Wake Up at the Same Time Every Day
Discipline starts with consistency, not extremes. Pick one time—stick to it, even on weekends. Your energy, focus, and sleep will all improve.
2. Train Daily
Your body is your engine. Doesn’t have to be intense—just consistent. Weights, walk, bodyweight—30 minutes minimum. Every day. Increase to 60.
3. Read 10 Pages
Books give you what scrolling never will: depth. Pick one book. Read at the same time daily. Highlight what hits. Apply one idea.
4. Cold Showers
They suck—but they work. Start with 30 seconds at the end. Breathe through it. Cold exposure has proven benefits for your brain, focus, and mood.
5. Plan Your Day
No plan = lost hours. Write down your top 3 priorities before the day starts. Keep it simple. Get them done.
6. Limit Screen Time
Scrolling kills focus. Cut your usage by 1 hour. No phone 1 hour after waking or before bed. Use that time to think, write, move, or talk.
7. Eat Clean
Food affects how you feel, think, and move. Stick to whole foods. High protein. Cut sugar and ultra-processed crap 80% of the time. Prep twice a week.
8. Sleep 7–8 Hours
Most people are undersleeping, and then they don't have the energy to build anything. Stick to the same sleep/wake time. Kill screens before bed. Make your room cold and dark.
9. Track Progress
You forget your wins. Your habits. Your patterns. Track workouts, meals, sleep, mood. Weekly review = faster growth and fewer excuses.
10. Reflect Nightly
End your day with intention. Ask: What did I do well? What needs work? What’s one move I’ll make tomorrow?
Let me know what you think.
Discipline starts with consistency, not extremes. Pick one time—stick to it, even on weekends. Your energy, focus, and sleep will all improve.
2. Train Daily
Your body is your engine. Doesn’t have to be intense—just consistent. Weights, walk, bodyweight—30 minutes minimum. Every day. Increase to 60.
3. Read 10 Pages
Books give you what scrolling never will: depth. Pick one book. Read at the same time daily. Highlight what hits. Apply one idea.
4. Cold Showers
They suck—but they work. Start with 30 seconds at the end. Breathe through it. Cold exposure has proven benefits for your brain, focus, and mood.
5. Plan Your Day
No plan = lost hours. Write down your top 3 priorities before the day starts. Keep it simple. Get them done.
6. Limit Screen Time
Scrolling kills focus. Cut your usage by 1 hour. No phone 1 hour after waking or before bed. Use that time to think, write, move, or talk.
7. Eat Clean
Food affects how you feel, think, and move. Stick to whole foods. High protein. Cut sugar and ultra-processed crap 80% of the time. Prep twice a week.
8. Sleep 7–8 Hours
Most people are undersleeping, and then they don't have the energy to build anything. Stick to the same sleep/wake time. Kill screens before bed. Make your room cold and dark.
9. Track Progress
You forget your wins. Your habits. Your patterns. Track workouts, meals, sleep, mood. Weekly review = faster growth and fewer excuses.
10. Reflect Nightly
End your day with intention. Ask: What did I do well? What needs work? What’s one move I’ll make tomorrow?
Let me know what you think.
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