I’m a big believer in habits — you become what you do regularly.
Here are the habits that I am currently tracking.
If you prefer a more convenient view, check out the original Google Sheet.
Index
X = success
0 = failure
TE = token effort (a symbolic effort to keep the momentum going)
Each time I fail a hard habit, I have to pay $10.
For the “Send monthly newsletter” habit, the punishment is $100.
Habit Details
- No social media (except work-related)
- If a friend sends me a link to some funny clip, I can watch it (happens very rarely)
- No news
- No Netflix / Prime
- No TV
- No porn
- I can listen to podcasts and audiobooks during routine tasks (brushing my teeth, cooking, cleaning, etc.)
- Do nothing else while eating
- Keep checking Gmail and WhatsApp to a minimum
- Keep random googling to a minimum
- Keep random questions to ChatGPT to a minimum
- Only check YouTube comments once per day
- Only check YouTube stats once per week
- Only check MailerLite stats once per month
- Don’t check anything right after waking up or taking a break (e.g., after eating)
- Except for urgent matters (e.g., a time-sensitive client reply or a delivery)
- Only talk to people on the phone while taking a walk
On travel days, I can watch Netflix / Prime while in the taxi, at the airport, or on the airplane.
If I catch myself breaking one of these rules by accident, but then self-correct right away, it doesn’t count as a failure.
- No carbs, except:
- Rice
- Boiled potatoes
- Baked potatoes
- Oats
- No deep-fried foods
- No mozzarella (or I will eat it nonstop)
- No sugar, except:
- Fresh fruits
- Dark chocolate (70% or more)
- The occasional acai bowl
- If foods come with sauces or dressings that contain some sugar, I can eat them
- No sweet drinks:
- Including fruit juices
- On days I didn’t sleep well, I can drink organic energy drinks (some sugar)
- No alcohol
On airplanes, I will eat whatever they serve but choose the healthiest option available.
I must specify what type of exercise I did in the spreadsheet.
If I opt for mobility, I must do at least two different exercises or both sides of the same exercise.
It must go out on the first Sunday of the month.
Ideally between 6–8pm (EST).
Do a physiological sigh whenever I have upsetting thoughts:
- When I fixate on the shortcomings of others
- When I get angry at someone for acting carelessly or disrespectfully
- When I think violent thoughts
- When I daydream about being a hero
- Exception: I can daydream while listening to music
This is to pattern-interrupt and preserve my emotional energy.
This includes:
- Most important work (MIT)
- Video creation
- Newsletter
- Notion review
- Misc task
- All other personal-brand work (client calls, checking spreadsheets, etc.)
- Admin work, e.g.:
- Emptying my GTD inbox
- Writing my “tomorrow list”
- Processing my emails
- Updating my habit spreadsheet
- Practicing my American accent (personal brand–related)
- Listening to marketing podcasts
- Replying to blog comments
- Replying to YouTube comments
- My weekly call with my accountability partner
- Residency & tax-setup admin (DE → BG)