• Start the day without a phone for the first hour after waking up.
• Disable all notifications on both phone and laptop.
• Maintain a clean desk at all times. Always!
• Keep the computer desktop organized and clutter-free (unlike those with a million files and folders).
• Before deep work sessions, notify the wife to call only if needed, then place the phone behind and out of sight.
• Avoid checking emails before 10 a.m., limiting email checks to three times a day.
• Skip daily news to prevent reactivity, focusing instead on weekly or monthly articles and books.
• Reserve mornings—when focus peaks—for deep work, avoiding meetings and small tasks.
• Engage in daily meditation as a workout for the mind.
• Delay eating until 1–2 p.m. (intermittent fasting) and break the fast with high-protein, high-fat, low-carb meals to prevent a midday crash.
• Refrain from drinking coffee for the first hour after waking and limit to two cups a day to avoid energy dips.
• Include daily Magnesium L-Threonate supplementation.
• Set reminders to stand and stretch every hour to promote blood flow.
• Dedicate Tuesdays and Thursdays to being meeting-free for deep work sessions.
• Group meetings on other days to carve out more time for focused work.