Templates

Move a little every day, train hard a few times a week.

• Walk 8,000 stepsEvery day
• Strength workout3× a week
• Stretch 10 minutesEvery day

Small daily commits compound into real skill.

• Write code for 45 minutesEvery day
• Read docs or a tech articleWeekdays
• Push to a side project3× a week

Pages, not posts.

• Read 20 pagesEvery day
• Write one note on what I read2× a week

One protected block of focus, every workday.

• 90-minute focus blockWeekdays
• Plan tomorrow's top 3Weekdays
• Inbox only twice a dayWeekdays

The unglamorous daily reps that move a business.

• Talk to one customer or user3× a week
• Ship one improvementWeekdays
• Review key numbers1× a week

Consistent nights make every other habit easier.

• No screens 30 min before bedEvery day
• In bed by 23:00Every day
• No caffeine after 14:00Every day

Take your attention back.

• Phone-free first hourEvery day
• Social media under 30 minEvery day
• Offline evening1× a week

A few calm minutes, every day.

• Meditate 10 minutesEvery day
• Journal three linesEvery day