1. Sleep a minimum of 7-8 hours a night, and go to bed at the same time and get up at the same time. 2. Screens off after 8:30pm. 3. Stop work at 6pm and spen

1. Sleep a minimum of 7-8 hours a night, and go to bed at the same time and get up at the same time. 2. Screens off after 8:30pm. 3. Stop work at 6pm and spend time with family or doing things I find fun, stimulating. After about 40 hours of work the brain isn't any more effective. This forces me to ignore social media and get stuff done during the day. 4. Exercise: run 3x per week and one additional strength training session as well as a walk etc on another day. 5. Eat sugar, bread, alcohol and pasta in very small moderate amounts. 6. Use my time thoughtfully. say no a lot. get clear on my priorities and ruthlessly get rid of things not moving me forward. 7. Go outside after lunch for at least 15 mins, ideally 30. I walk my dog but you can just go outside.