You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Fast for increased focus
Optimise for deep work:
Perform Deep Work
High Focus Work Bout
Supports the idea that physical activity can impact brain, organ health, and body health in the short and long term.
Slightly lower carbohydrate intake as starches cause the release of serotonin in the brain and can cause lethargy.
Athletic greens early in the day, as part of fast.
Reminder to drink water to help optimize for brain and body health.
Deliberate and directed shift in ones state to improve stress, memory 1. App Reveri.com 2. article
Do another deep 90-min work bout. If you combine with morning caffeine delay you should avoid afternoon drop in energy
High Focus Work Bout
Go outside between 4-5pm as the sun starts to go down/arc:
Eating foods I enjoy, and it is also about optimizing the transition to sleep and helping with recovery
Ingesting foods high in fatty acids (OMEGA) is important for mood/depression. Ingest at least 1000 milligrams of EPA/DHA per day.
Put phone on airplane mode.
Supplements to aid the transition to sleep
David Berson's lab at Brown University, one of the foremost circadian biology laboratories, as well as Samer Hattar's laboratory at the National Institute of Mental Health that viewing bright light, or even not so bright light, between these hours of 11:00 or 10:00 PM and 4:00 AM can disrupt learning and memory, can disrupt the immune system and can disrupt mood in very long-lasting ways
Use a hot bath, sauna, or shower to increase body temperature. Your body is then going to engage particular mechanisms for cooling itself off that are going to allow you to drop your temperature more quickly and fall asleep more easily. - Use longer bouts of sauna for growth hormone release 20 min in, cool off for 10 min, 20 minutes more shower then bed.
Sleep, how to access sleep, how to fall asleep easily, and how to make sure that the sleep we have is of sufficient duration and quality*
What do I need to start this routine?
Adopt the approach that Lex uses to fit everything that he finds meaningful into his day
This routine incorporates key strategies for optimizing sleep quality and duration. By following this routine consistently, you can:
In this video, we discuss 6 strategies that will help you fall asleep and stay asleep.
We tackle the subject of sleep, exploring:
The morning routine I have adopted for the last six months from over eight years of testing, and the bulk of it has primarily been taken from Andrew Hubermans work.
Lifestyle habits from Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness.
Support your personal growth and well-being by cultivating positive habits:
Some positive habits to consider:
Remember that sustainable change happens gradually. Be kind to yourself as you work on developing positive habits.
This plan combines elements of authenticity, productivity, health, and happiness into a flexible structure that you can adapt to your unique lifestyle.
Remember, this routine is a guide, not a rigid set of rules. Feel free to adjust and personalize it to fit your needs and preferences. The goal is to create a day that feels empowering, balanced, and true to who you are.
Embrace your authentic self and create a life that truly reflects who you are!
✨ Introducing "that woman"—the wellness and productivity routine for those of us who love self-care but don't have hours to dedicate to it each day.
This routine is all about being authentic, efficient, and happy without the pressure of perfection.
Say goodbye to cookie-cutter routines and hello to a lifestyle that fits YOU perfectly.
Press Play NOW to step into your power and design a life that's uniquely yours!
💛 xo Dr. Kim
✨ Download the FREE PDF: The Ultimate Morning Routines Menu
This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.
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This routine is based on Mark Manson's third rule for life: every action and decision should be motivated to improve lives, both yours and others'. By focusing on growth and improvement in your daily actions, you'll cultivate a mindset of continuous personal development and positive impact.
These 3 Rules for Life are simple, straightforward but nearly impossible to adhere to.
One of the best lessons I've taken from @JordanBPeterson over the years is that we can create rules for life for ourselves. This idea is incredibly profound. The concept that we can set our own principles to navigate the world promotes self-control and discipline.
When creating your own rules for life, consider the following:
This comprehensive routine, based on Jordan Peterson's advice, combines daily discipline with strategic planning to help you design your ideal life and career. By consistently following this routine, you'll develop the habits and mindset necessary for long-term success and personal growth.
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Welcome to WisdomTalks! As a proficient video editor, my zeal lies in crafting succinct, educational, and empowering content. Through the synthesis of intellectual rigour and motivational elements, my videos aim to provide viewers with the tools necessary to surmount life's most formidable challenges.
Each video featured on WisdomTalks is the product of meticulous production processes, all of which are conducted and licensed solely by myself. This encompasses scripting, voiceover narration, and visual footage.
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Hey there! Dr. Kim here. I'm excited for you to experience this day of personal growth and self-improvement. We're combining five transformative habits into one powerful daily practice. This routine will help you:
I've seen it work wonders in my own life and in the lives of countless clients. You've got this!
Are you tired of feeling stuck in a rut? Are you sick of self-loathing and self-doubt?
If you're ready to break free from old habits and start living your best life, don't go anywhere. This week, I'm diving into the psychology behind personal growth, uncovering the secrets to real, lasting transformation!
Forget the quick fixes and empty promises. I'm sharing 5 powerful habits that will not only improve your health and well-being but also ignite a major shift in your life.
From believing in yourself to prioritizing self-love, each habit is a stepping stone toward a brighter, more fulfilling future.
Hit play now to take the first step!
💛 xo Dr. Kim
This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.
Combining Cal Newport Deep Work Protocols with Lex Fridman's Intentional Planning and Reflection Protocols to Live an Intentional Day
