The Daily Blueprint

My Daily Habits/Routines/Rituals

What do you do before enlightenment? Chop wood, carry water. What do you do after enlightenment? Chop wood, carry water.

🟨 Early Morning Routine

• 📊 Write Down Wakeup Time & Measure Resting Heart Rate & Weigh Myself

• 🛏 Morning Glory: Make Your Bed

• 🚰 Drink a tall glass of water (500 ml) → Take an inner shower

• 🪟☀️ Open the curtains and window to get fresh air and sunlight

• 🪞✋🏼 The High-Five Habit: Begin each morning with a smile and a high-five to yourself in the mirror ¹

• 🤸 Daily Flexibility/Mobility Work: Full-body Stretch (Top-down) + Dead Hang

• 💪 RTO (Rings Turned Out) Push-ups (15 reps)

  ¹ meaning your palms are facing forward

• 🍵 Brew a cup of tea and let it sit for 3-5 minutes

• ✍ Thought-dumping & Brainstorming ideas with Paper and Pen (紙筆⾃由書寫)

• 🧘🚶 (Walking) Meditation & Breathwork + Visualize/Plan the Day (Take Stock of the Day) for Groundedness

• 🍹 Morning Cocktail (AG1 + LMNT Electrolytes)

• 🚿 Cold Shower/Plunge

🟨 Midday Routine

• 🚶‍♂️ Post-Lunch Walk
• 😴 NSDR (Non-Sleep Deep Rest)

🟨 Shutdown Routine

• 💻 Tidy up digital workspace
• 🔴 Power off laptop
• 🍀 Close laptop lid
• 🧹 Clean up desk

🟨 Evening Unwind Routine

• 🌜 Dim the overhead artificial light → Use red light
• 🎹 Listen to Classical Piano Music
• 📝 Journaling (覆盤) (Daily Review/Reflection) → Close Open Loops
• 💊 Take Magnesium (500 mg)
• 📋 Plan & prepare for tomorrow
  • 👕 Lay out clothes for the next day
  • 🎒 Prepare essentials for backpack
  • 📃✏️ Put an A4 paper & pen on the bedside table (for brain dump upon waking)
• 📚 Read (Kindle or Physical Books)
• 😌 Relax on an exercise mat

🟨 Sleep/Bedtime Routine

• 🙃 Invert Off The Bed
• 🥽 Wear A Sleep Mask
• 👄 Mouth Taping
• 👂 Ear Plug
• 🪖 The Military Sleep Method
• 🫁 The 4-7-8 Breathing Technique
• 🧠 Subconscious Mind Exercise — upon closing your eyes, give your mind an overnight task and don’t try to solve it then, e.g., “How might I make an extra $1k each month?”, and brainstorm on this question first thing in the morning before any input.

Footnotes

1. The Maui Habit: Kickstart your day with an uplifting statement like, “Today is going to be a great day.” This small shift can transform your mindset and perspective! ↩