Do the 20% that gets you 80% of the results, and then you focus on anything else:

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BODY

Sleep regularly, 7hrs minimum. Drink enough, (a lot) of water. Exercise daily.

Eat consciously, healthy.

Avoid sugars and simple carbs. Eat high protein. Fat is not the enemy, simple sugars and easy carbs are.

Ways to sleep easier: Stop doing anything else other than sleeping in the bed. If you want to check your phone or anything else, do it in a chair and go to bed when you're sleepy. Then your mind will start associating the bed with sleep. You will fall asleep easier and faster.

Reduce stress by stretching to lo-fi music.

Journal to clear or empty your mind.

Take a nice shower and turn the ac cold.

Ways to eat better: A food journal - having to write down what you eat will instantly make you more conscious and mindful of what you eat.

Don't order or eat outside when you can: most restaurants have the incentive to make their food either filling (high fat) or taste great (sugary)

Cook!

Exercise notes: Focus on performance metrics. That's the best way to progress. Measure and track, kilometres run, pace, total reps. Also be mindful of how you're feeling post and pre workout. Remember, this is not an excuse to skip a workout unless you're actually sick or injured. I advocate intuitive training. You plan your workout a day or a few hours ahead. Depending on soreness, how you're feeling, sleep etc.

Keep a log!

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MIND

Meditate regularly

Read

Do not consume social media excessively

Do not engage in meaningless pleasures excessively

Practise visualisation/manifestation

Journal
Smile in the mirror for 10 seconds before going out!!! it works don't ask why just do it

Meditation notes: Make it part of your daily routine. Fix a specific spot, maybe a chair for meditation. Use an app to track and guide your meditation.

Digital wellbeing: Start putting your phone away for longer when you don't particularly need it.

Hedonism: "A good pursued with labor makes the good linger and the labor fade quick. A shameful act pursued for pleasure makes the shame linger and the pleasure fade quick." We've all been there...

Visualisation/manifestation notes:

Everything that a man has made, was made twice, first in the mind and then reality.

The first thing you wake up should not be browsing social media. Use this space to visualise how your day will go. Visualise your goals and dreams to create subconscious motivation for yourself. Visualise the steps it will take to get there. Start believing you can!

Journaling notes: Journal to yourself honestly; helps to clear your mind and gain clarity. Sometimes we may find things we bottle up and keep. It's good to unpack so you can let things rest and have a clear mind to face what's next in life.

Use the reflect & visualise system. Reflect - writing on past.

Visualise - writing on future.

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SOUL

Do something that requires creativity.

Follow your hobbies and passions

Put in some effort to maintain friendships and family relations

Be mindful of your friends; if you are uncomfortable with them or don't like them, you are not obliged to spend time and energy with them. It's okay to say no!

Experiment with things. Try new twists and new renditions of things.

Learn new things.

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CHARISMA

Look good, feel good. Take the time to groom your facial and body hair.

Spend on cologne (it also improves your own mood!)

Wear shirts that fit properly (not too tight not too loose)

Stand up straight with your shoulders back.

Learn to maintain appropriate eye contact.