# Good Habits
tags: life, health
time: 2026-01-15 05:27:45

•	Sleep 7–9 hours each night, ideally between 10:00 PM and 7:00 AM
	•	Upon waking, meditate for 15 minutes in complete silence
	•	Take a cold shower to awaken your body and mind
	•	Go for a slow, peaceful 30-minute walk in natural sunlight
	•	Set a main goal for the day—not a task, but a direction or long-term focus
	•	Use a 90/15 productivity cycle: 90 minutes of deep work, followed by 15 minutes of rest without any gadgets
	•	Take a 15-minute nap during the day, completely gadget-free
	•	Resume work after your nap using the same productivity cycles
	•	Step away from work to have a healthy lunch, optionally including salmon, blueberries, and dark chocolate
	•	Spend 1 hour reading a book offline on a topic you’re genuinely curious about
	•	Do intense physical exercise (e.g. running), but not necessarily every day
	•	Spend 1 hour talking with someone in person; try to explain what you’ve learned during the day
	•	Try to teach someone what you’ve learned to organize and deepen your understanding
	•	Before each work session, spend ~5 minutes exploring something random and interesting to spark curiosity
	•	Continue deep work using the 90/15 method
	•	At the end of the day, write down one thing you accomplished that moved you forward
	•	List 3 things you’re grateful for—some deep, some simple or ordinary
	•	Empty your mind by writing down all current thoughts in a notebook
	•	Write down the biggest unresolved problem of the day to let your mind work on it overnight