6 Dials, Locked in: Refocus on the Basics.

I’ve been struggling to stay consistent recently—energy, clarity, and drive, all out of whack with shifting light zones and the extra noise of politics and the existential crisis of 2024 goals looming.

If this is you, these six things might help you lock back in.

01/ Your morning routine. Consistent flow.

💧 HYDRATE (20 oz immediately)

🧘‍♂️ STRETCH / MOBILITY (5-10 minutes)

🏃 LIGHT RUN / CARDIO / WALK (10-20 minutes)

Sunlight exposure is crucial, especially with the onset of winter

❄️ COLD SHOWER (1-3 minutes)

Boosts dopamine and focus catecholamines by 250% for up to 6 hours

🧠 PERFORMANCE CUES IN SHOWER:

"What can I be excited for today?"
"Who needs me on my A-game today?"
"Where did I fall from grace yesterday, and how will I realign now?"

🍫 LMNT (hot chocolate flavor is fire rn) (calm + hydration)

📖 READ (20 minutes)

📅 REVIEW priorities & schedule for the day (5 minutes)

🔍 FOCUS PROMPTS

💭 VISUALIZE GREATNESS

💧 MORE WATER (20 oz)

⚙️ DEEP WORK RITUAL (90 minutes)

This has been working for me, find what works for you.

02/ Your energetic consistency

Every hour, release tension and reset attention—attentional reset, intentional cue
Deep reset: 30 minutes mid-day or mid-morning
Long walks with no phone, scheduled in

You control the levels of energy in your system.

You generate the energy of your future.

03/ Your schedule (and WHEN are the priorities?)

What matters most now?
What’s coming up in the next week?
What’s in the future 60 days and how can we prepare for that now?
Priority reviews—what matters most today?
Progress checks mid week.
Planning & scheduling sessions weekly.
Deep strategy sessions monthly.

The monthly strategy flows from the yearly values overview, the weekly blueprint follows from the monthly strategy, the day follows the blueprint.

It won't be perfect, but if you don't take control of your direction, you become another aimless drone, pulled this way and that, in an infinite sea of noise.

Self-direct your life.

Don't wait to be led.

04/ Your sleep and your workouts

When is training? Protect the block.
When is deep stretching time?
When is sleep? Protect the block.
When is your wind down routine?

Use the body to control the mind.

Go for that hard run. No phone. No music.

Just you and the discomfort.

Watch what happens.

05/ Obey your phone cutoffs, nutrition cutoffs, work cutoffs

Notification Boundaries: Define when you can check notifications and when you can’t. Clear boundaries free up your prefrontal cortex from constant decision-making, so it’s ready for your most important tasks.
Fasting Start Time: Set a nightly start time for tech and nutrition cutoffs. Define tech-free and tech-allowed windows.
Distraction Windows: Specify times when distractions are permitted.
Creative Multitasking Windows: Plan blocks for lighter creative tasks (e.g., chatting with GPT, brainstorming, mood boards, Canva).
Deep Creative Monotasking Windows: Designate focused sessions for intensive creative work.

06/ Focus chamber

What is your space of focus? You need an escape to meditate, breathe, think clearly, to make big things happen, free from any interruption whatsoever.

Often, we get out of flow when things become more and more random.

With so much chaos around us, it’s easy to obsess over what we can’t control. But dwelling on those things only drains your energy and creates wasted stress—energy that could’ve been invested in improving what’s actually in your hands: i.e. YOU.

Stop spending so much time worrying and regretting things in the past and future that don’t even exist.

Control YOU.

Successful people don’t have "everything under control.”

They just control their settings better:

🎛️ Clarity: 10

🎛️ Focus: 10

🎛️ Time/Output: 10

🎛️ Drive: 10

🎛️ Noise: 0

They tune out the chaos to focus their impact.

Turn the dials, transform the vision.

Don’t think about it.