• 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.