Every weekend I sit down, crack open my journal, and reflect on the week. I start by making a list of everything that happened. Then, I distill my “lessons and realizations” to iterate how I do things for the week ahead. Here are 7 I came up with this week 1. Taking Twitter and Instagram off your phone and replacing it with Kindle & Audible is the highest “ROI” trade you can make (for your mental health & personal growth). 2. My ideal morning routine when in a writing flow starts at 4:30 AM. I have no meetings until noon and it follows a journal, walk, write, walk, write cadence. I continue to dramatically underestimate how much writing I can do in 90 minutes. 3. Building Pilates into my workout routine on non-lifting days has my body feeling great. Additional core training & glute training that I often overlook will go a long way for injury prevention. 4. Having a standing 2-hour “admin” block in the middle of the day creates a nice container to dump all the little things that don’t need to get done at a certain time, but do need to get done. Without this container, it’s tempting to give them attention in the morning since they’re “easy” (rather than doing the more challenging intellectual work like writing). 5. I set a goal to write every day for 90 minutes this week. But I realized the goal should instead be to measure my writing time every day and average 90 minutes over the week. Why? Because there was one morning when I only had 45 minutes to write, and I almost skipped it entirely because I knew I wouldn’t hit the 90-minute mark. Sounds simple, but it's a good realization about my own psychology — measure cumulative metrics, not binary yes or no. 6. When I’m in build mode, I like to get up at 4:30 AM. When I’m in maintenance mode and recovering for the next sprint, I like to wake up at 6 AM. 7. Your behavior will change when the dopamine from your internal approval outweighs the cheap dopamine from your vices. Going to write a longer post expanding on this idea if there’s interest. That’s it for this week. Keeping my feedback loops tight throughout the rest of 2023 and beyond. Hit me with any questions on these, I read every one ✊