To enhance productivity, I set aside 20 minutes each day to think deliberately about specific topics, which helps me maintain focus and structure in my thoughts.

To effectively form habits, focus on the state of your brain and body rather than the specific time of day; this will help you anchor your habits more effectively.

Engaging in activities like sunlight exposure, physical exercise, and cold exposure in the first phase of the day can enhance your alertness and focus, making it easier to adopt new habits.

Healthy habits like eating well, getting enough rest, and exercising can help you feel your best when trying to make a change.

If you want to change the world, start off by making your bed. It gives you a small sense of pride and encourages you to do another task and another.

To live a life you're proud of, discipline is essential. Writing down your tasks the night before helps you wake up with a clear direction and purpose for the day.

Optimizing sleep is essential for mental health, physical health, and overall performance, making it a key area to focus on for a happier and more productive life.

To have peace of mind, you need to have peace of body first, which is why I emphasize the power of habits and daily routines. It's all about habits; whether I'm picking up a good habit or discarding a bad one, it takes time. For instance, if someone wants to be fit but is currently out of shape, it's not going to happen in three months. It's a long-term journey, at least ten years, where you'll break bad habits and replace them with good ones.

You can build up task-bracketing to increase the likelihood of performing a challenging habit, like writing for an hour a day or working on mathematics.