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 habit, I have to pay $10.
For the “Send monthly newsletter” habit, the punishment is $100.
Habit Details
- No social media (except work-related)
- No news
- No Netflix / Prime
- On travel days, I can watch Netflix / Prime in the taxi, at the airport, or on the airplane
- No TV
- No porn
- I can listen to podcasts and audiobooks during routine tasks (cleaning, brushing my teeth, etc.)
- Only check Gmail 3x per day (unless urgent)
- Only check WhatsApp 3x per day (unless urgent)
- Don’t check anything right after waking up or taking a break (unless urgent)
- Do nothing else while eating
- No random googling
- No random questions to ChatGPT
- Only talk to people on the phone while taking a walk
If I catch myself breaking one of these rules by accident but then self-correct right away, it doesn’t count as a failure.
I must specify what type of exercise I did in the spreadsheet.
- No carbs, except:
- Rice
- Potatoes (but no fried potatoes or French fries)
- Oats
- No deep-fried foods
- No sugar, except:
- Fresh fruits
- One no-sugar-added protein pudding per day
- If foods come with sauces or dressings that contain some sugar, I can eat them
- No sweet drinks:
- One no-sugar-added iced tea per day
- No energy drinks
- No alcohol
On airplanes, I will eat whatever they serve, but choose the healthiest option available.
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:
- Video creation
- Most important business task
- Notion review
- Overdue non-business task
- All other personal-brand work (client calls, checking client spreadsheets, etc.)
- Admin work, e.g.:
- Emptying my GTD inbox
- Writing my “tomorrow” list
- Processing my emails
- Updating my own habit spreadsheet
- My weekly call with my accountability partner
- Residency & tax-setup admin (DE → BG)