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Simple habits I’ve found to have the highest ROI: • Sleeping 7-8 hours • Exercising for 60+ minutes • Getting direct sunlight • Working in 60 minute sprints • Journaling for 5 minutes pre-bed • Turning on “Do Not Disturb” mode • Expressing gratitude Simple is beautiful.
Habit: Sleeping 7-8 Hours I used to think that I could function at a high level on 4-5 hours of sleep. I did it for years. Then I started sleeping more and saw the light. • Increased focus • Improved physical performance • Improved health Everything starts with sleep.
Habit: Exercising for 60+ Minutes Your body was made to move. You don’t need an expensive gym membership or fancy equipment to do it. Get outside, go for longer walks, dance around, get your heart rate up however you’d like. You’ll look and feel better.
Habit: Getting Direct Sunlight Learned this one from @hubermanlab. AM sunlight is massively impactful for establishing your circadian rhythm and improving the quality of your sleep. Anecdotally, I’ve found that getting my newborn some morning sunlight helps his sleep as well.
Habit: Working in 60 Minute Sprints Most humans are incapable of deep focus that extends much beyond 60 minutes. Get dialed in for short sprints of work and the quality and consistency of your output will immediately improve. Create a focus environment.
Habit: Journaling for 5 Minutes Pre-Bed I used to have bad anxiety at night. I’d get into bed and find my mind racing in a million directions. A brain dump of thoughts before bed has been hugely helpful. It gets things from the day off my chest and I fall asleep faster.
Habit: Turning on Do Not Disturb Mode Endless notifications are part of the death of society. The constant dopamine drip is bad for our health and happiness. DND mode will help you escape its grips. Turn it on when you’re working, with family, or always.
Habit: Expressing Gratitude Showing gratitude for the blessings you have in your life is the fastest way to feel an immediate increase in happiness. Tell people you love and appreciate them. Show people you love and appreciate them. It makes a world of difference.
I probably have a bunch I could add to this list. I’ll keep thinking on it! Follow me @SahilBloom for more writing on life, growth, habits, and more.
As a rule: In any arena, always start simple—nail the basic building blocks that get you 95% of the benefit. Then you can move to the longer tail that gets you the last 5%. Everyone tries to sell you last 5% solutions when what you really need is the 95% building blocks.
One more habit I’ve found to have the highest ROI: Mornings with this little man. Life is far too short. Spend time with your loved ones. That’s the only habit that matters in the end.
