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)
All “Hard Habits” are punishable; each time I break one, I have to pay $10.
For the “Send 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 audiobooks and podcasts during routine tasks (stretching, cleaning the apartment, etc.)
- Do nothing else while eating
- No random googling
- No random questions to ChatGPT
- Check Gmail only 3 times per day (except for urgent stuff)
- Check WhatsApp only 3 times per day (except for urgent stuff)
- I can write to friends when I want to connect or share a funny thought
- Only check my YouTube comments once per day
- Only check the following stats once per week:
- MailerLite
- Google Search Console
- Google Analytics
- YouTube
- Don’t check anything right after waking up or taking a break (e.g., after eating)
- To not waste my peak energy
- Only talk to people on the phone while taking a walk
On travel days, I can watch Netflix / Prime while on the airplane or in the taxi.
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
- No deep-fried foods
- No mozzarella (or I will eat it nonstop)
- No sugar, except:
- Fresh fruits
- Dark chocolate (70% or more)
- If foods come with sauces or dressings that contain some sugar, I can eat them
- No sweet drinks:
- Including fruit juices
- I can drink zero-sugar or organic energy drinks (some sugar) on days when I didn’t sleep well
- No alcohol
On airplanes, I will eat whatever they serve but choose the healthiest option available.
Things I can do to fulfill this habit:
- Do my mobility routine (about 40 minutes)
- Do bodyweight strength training (30-40 minutes)
- Train BJJ
- Do sprints
- Talk to a stranger each day
- Preferably, talk to an attractive woman
- But I can also strike up a conversation with a man
I must specify what I did in the spreadsheet.
It must go out on Friday (EST).
Stop myself when…
- …I fixate on the shortcomings of others
- …I get angry at someone for acting carelessly or disrespectfully
- …I think violent thoughts
- …I daydream about being a hero
This is to preserve my emotional energy.
This includes:
- Most important work (MIT)
- Video creation
- Newsletter
- Notion review
- All other personal-brand work (client calls, checking spreadsheets, etc.)
- Agency work
- 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 coach