Your focus is under constant assault from: • News • Emails • Social media • Random apps trying to get you to buy things Ruthlessly protect your focus by ignoring these distractions.

You don't need more time. You need better priorities. You don't need more caffeine. You need more sleep. You don't need more productivity apps. You need better habits.

Struggle to sleep? Use the 1-2-3 routine: • Avoid phone screens 1 hour before bed • Avoid stimulating work 2 hours before bed • Avoid eating 3 hours before bed This lets your body and brain relax so you can fall asleep.

You don't need more time. You need to prioritize your time better.

Tired? Take a 10 minute walk. Unfocused? Take a 10 minute walk. Frustrated? Take a 10 minute walk. Walking will improve your focus, energy, and mood.

Easy ways to make your phone less distracting: • Use grayscale mode • Use Do Not Disturb mode • Leave it in another room • Uninstall timewasting apps • Use app blockers like Freedom

Make a deep work playlist. Some great options: • Lofi • Classical music • Video game soundtracks • Hans Zimmer movie soundtracks Your brain will start to associate the playlist with focus. You'll be more productive.

Categorize your calendar. Use specific colors for: • Work • Errands • Personal events Schedule them all in your calendar. You'll be much more efficient with your time.

10 foods scientifically proven to improve your brain power:

A $10 pen and notebook will do more for your productivity than any productivity course.

How to wake up with more energy tomorrow: • Don't hit snooze • Get morning sunlight • Plan tomorrow tonight • Stop checking the news • Don't scroll your phone in bed • Drink 16oz of water right after getting up

Busy is not productive. Busy is why you're tired, burnt out, and frustrated. Productive is how you get efficient, motivated, and fulfilled.

The average person knows what they need to do. They need to figure out exactly why they aren't doing it.

You're tired all the time because you think drinking 4 cups of coffee can make up for getting 4 hours of sleep.

Mental context switches are the silent killer of your productivity. Batch similar work tasks together to minimize this cost.

Every decision you make costs a little energy. You can reduce decision fatigue by: • Planning your work in advance • Prepping your meals in advance • Putting out your clothes in advance

Journal to clear your mind. Read to fill your mind. Write to make connections in your mind.

Once a month, take a break from: • Alcohol • Junk food • Your phone • Social media • Sugary snacks This "dopamine detox" will recharge your energy, focus, and motivation.

Structure your days. Prioritize your tasks. Systemize your workflows. These will save you hours of wasted time each week.

Get natural light for 5-15 minutes after waking. This tells your circadian rhythm the day is starting. You'll have an easier time waking up and falling asleep each day.