Anatomy of a perfect daily schedule

Question 1

Step 1

Answer 1

laying the foundations

Question 2

What are the foundations

Answer 2

-pillars that hold up the rest of the daily practice
-the utmost importance and are non-negotiable

Question 3

Examples of foundations

Answer 3

wake up, exercise, meals, wind down

Question 4

By doing the work upfront and determining when each element will occurs you reduce…

Answer 4

the mental energy needed to carry these out in the future

Question 5

T or F: there is no nootropic that has ever even approached the cognitive boost you’ll receive from optimizing your sleep and excercise

Answer 5

true

Question 6

Steps of fixed elements

Answer 6

1.start with your calendar or planner
2.determine your sleep and wake times
3.prioritize regular exercise into your schedule
4.fill in your meals

Question 7

How many hours at night you should sleep?

Answer 7

7-9 per night

Question 8

Sets the tone for the remainder of your waking hours

Answer 8

how you start the day

Question 9

Dictates how restful your sleep will be

Answer 9

how you wind down at the end of the day

Question 10

T or F: your schedule of exercise will adapt based on your demands over time

Answer 10

true

Question 11

On what are your meal times going to depend?

Answer 11

on the fixed elements, in addition to your personal preferences

Question 12

Why eating too late at night, close to bed time is bad?

Answer 12

is detrimental to your night time restfulness, blood sugar and hormones

Question 13

Step 2

Answer 13

adjusting the details

Question 14

Main element to optimize

Answer 14

your focused work and study time

Question 15

What said Cal Newport?

Answer 15

top performers have dedicated blocks of deep work

Question 16

T or F: frustrated students practice extended periods of low to medium intensity studying

Answer 16

true

Question 17

Why extended periods of studying are bad?

Answer 17

it’s less efficient and disheartening

Question 18

A question you should ask yourself

Answer 18

at what point would you be most readily able to tap into a focused state

Question 19

How long should a focus study block be?

Answer 19

at least a couple hours (2-4 hrs) – less opportunity cost, more low intensity study

Question 20

T or F: breaks aren’t essential

Answer 20

false, they are

Question 21

Why breaks are good?

Answer 21

you are able to get an essential task out of the way while still giving yourself space for mental recovery (mindfulness, relaxation)

Question 22

Step 3

Answer 22

putting it in action

Question 23

Putting it in action

Answer 23

sticking to it for the long term

Question 24

How can you make it easier on the future to follow the plan

Answer 24

-calendar, schedule
-gym clothes and bag
-morning alarm across the room
-mentor or coach
-allocate time to review results

Question 25

What should you consider when reviewing your results?

Answer 25

what went well, what was too ambitious, what was not sustainable long term, make changes if necessary