Anatomy of a perfect daily schedule Flashcards
Step 1
laying the foundations
What are the foundations
-pillars that hold up the rest of the daily practice
-the utmost importance and are non-negotiable
Examples of foundations
wake up, exercise, meals, wind down
By doing the work upfront and determining when each element will occurs you reduce…
the mental energy needed to carry these out in the future
T or F: there is no nootropic that has ever even approached the cognitive boost you’ll receive from optimizing your sleep and excercise
true
Steps of fixed elements
1.start with your calendar or planner
2.determine your sleep and wake times
3.prioritize regular exercise into your schedule
4.fill in your meals
How many hours at night you should sleep?
7-9 per night
Sets the tone for the remainder of your waking hours
how you start the day
Dictates how restful your sleep will be
how you wind down at the end of the day
T or F: your schedule of exercise will adapt based on your demands over time
true
On what are your meal times going to depend?
on the fixed elements, in addition to your personal preferences
Why eating too late at night, close to bed time is bad?
is detrimental to your night time restfulness, blood sugar and hormones
Step 2
adjusting the details
Main element to optimize
your focused work and study time
What said Cal Newport?
top performers have dedicated blocks of deep work
T or F: frustrated students practice extended periods of low to medium intensity studying
true
Why extended periods of studying are bad?
it’s less efficient and disheartening
A question you should ask yourself
at what point would you be most readily able to tap into a focused state
How long should a focus study block be?
at least a couple hours (2-4 hrs) – less opportunity cost, more low intensity study
T or F: breaks aren’t essential
false, they are
Why breaks are good?
you are able to get an essential task out of the way while still giving yourself space for mental recovery (mindfulness, relaxation)
Step 3
putting it in action
Putting it in action
sticking to it for the long term
How can you make it easier on the future to follow the plan
-calendar, schedule
-gym clothes and bag
-morning alarm across the room
-mentor or coach
-allocate time to review results
What should you consider when reviewing your results?
what went well, what was too ambitious, what was not sustainable long term, make changes if necessary
