Daily Framework
Mornings
- Minimize technology use to the bare minimum upon waking
- No music
- Slow paced walk –exercise is not the goal – peace and calamity in the present is the desired intention
- No caffeine
- 15 minutes of stretching and deep breathing
- Affirm long term goals
Afternoon
- Work – must be done in time blocks – 50 mins of work/10 mins break or 40 minutes work/20 mins break
- Set a time schedule to work 8-10 hours – Do not work any more or any less – time spent thinking about work is also considered working
- Work robotically on task at hand – devoid of emotion
Evenings
- Hobbies
- Family time – relationships
- Exercise
- Reaffirm long term goals
Nutrition Framework
- Intermitted fast if health allows
- Minimize junk food
- Minimize deep fried food/being especially careful to avoid seed oils
- Minimize alcohol – maybe once a week
- Absolutely no smoking/vaping/hookah
Technology Framework
- Minimize technology use throughout day/utilize Do Not Disturb function
- Minimize screen time where possible
- Absolutely no porn