Core Idea
- Manage energy, not time—your mental and physical state determines output, not hours worked
- Energy comes from three sources: physical health (sleep, exercise, nutrition), mental clarity (awareness, gratitude, vision), and protected environment (people, boundaries, money mindset)
Build Physical Energy
- Sleep 7-9 hours non-negotiably: Use 3-2-1 rule (stop work 3 hrs before bed, eating 2 hrs before, devices 1 hr before)
- Exercise daily: Consistency beats intensity; even low-intensity movement counts; aim for just 5% of your day
- Meal plan weekly: Think "bento box" balance (moderation and variety); track food spending like a business budget
Elevate Mental Clarity
- Journal weekly minimum: Download your mind; write gratitude daily (minimum 1 item); write letters to your younger self
- Write a detailed 5-year vision: Include who, where, what success looks like—not vague goals
- Visualize daily for 10-15 minutes: Feel the emotions of your future state; primes your subconscious for action
- Replace "I should" with "I must": Shifts from indecision to commitment; use daily affirmations until belief sticks
Reframe Obstacles into Fuel
- Extract 1 lesson from every setback: It's feedback, not failure
- Use RISE framework: Reframe the situation, Inspire yourself with success stories, Practice self-compassion, Switch energy (move to action)
- Start before ready: Perfect conditions never arrive; clarity comes after action begins
Protect Your Environment & Energy
- Track energy levels by time of day for 2 weeks: Schedule deep work during peak hours
- Build a "not-to-do" list: Say no to anything less than "hell yes"; what you stop doing creates space for what matters
- Curate your circle: Surround yourself with 3-5 energizers (real or aspirational mentors); cut energy drainers
- Minimize clutter: Physical, digital, and mental clutter steals focus and creates stress
Master Money Mindset
- Know your net worth: Update quarterly; if you can't manage $1K, you can't manage $10K
- Pay yourself first: Save/invest 10-20% before discretionary spending
- Think of yourself as growth stock: What investments in you will increase your long-term value?
Action Plan
- This week: Implement 3-2-1 sleep rule; schedule 1 journal session; write your 5-year vision
- Next week: Track energy levels; create a 3-item not-to-do list; thank 1 person
- This month: Replace "should" with "must" in self-talk; start 1 new daily habit (exercise, meditation, reading)
- Next 90 days: Visualize daily; take 1 uncomfortable action toward your vision; read 1 growth book