Type A

Everyone's daily schedules and commitments are different and so it's impossible to create a one-size-fits-all routine for your workday. But I can share with you some of my best strategies for getting organized, staying focused, and minimizing stress to kick ass every day...in a Type-A sort-of-way.

MORNING

WORKDAY

EVENING

Wake up at 5AM
Action
Get up at 5am. Don't snooze or check emails for the first hour.
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Clean your workspace
Action
Clean your desk/table and remove any distracting objects from line of sight
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Relax Muscles
Action
Use handheld massager or leg compression device on sore muscles
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I find that I’m more physically and psychologically productive when I can get an early start to the day, which typically requires a wake up time at 5am. I don’t hit snooze so my body gets acclimated to waking up naturally at this time each day. And I avoid computer screens and emails for the first 30 minutes of the day to keep my cortisol levels in check.

  • Action: Get up at 5am and don’t hit snooze
  • Time of Day: Morning
  • Times Per Week: 5-7

A messy environment creates mental clutter and stifles my ability to focus and be creative. Before I start my work day, I wipe down my desk and computer and remove any distracting objects away from my desk and out of sight.

  • Action: Clean your desk/table and remove any distracting objects that might get in the way
  • Time of Day: Morning
  • Times Per Week: 5

I start my wind down routine with muscular relaxation, especially after a workout. My go-to gadgets usually include either the Thumper Sport Percussive Massager or the AIR C +Heat Compression Massager. A 10-15 minute session with one of these devices is a sufficient amount of time to help facilitate fascial release and bring some blood flow/circulation back into my sore muscles.

  • Action: Use handheld massager or leg compression device on sore muscles
  • Time of Day: Evening
  • Times Per Week: 3
Dry Brush
Action
Dry brush full body including arms, legs and back
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Inbox When Ready
Action
Install Inbox When Ready on Google Chrome and limit email checking to 10 times/day (or less)
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Infrared Sauna
Action
30 min - 45 min infrared sauna session a few times per week
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Upon waking, I use a simple dry brush on my entire body as part of my self care routine. Dry brushing has been shown to exfoliate the skin, increase circulation, and stimulate the lymphatic system.

  • Action: Dry brush full body including arms, legs and back
  • Time of Day: Morning
  • Times Per Week: 5-7

This is my favorite chrome extension for gmail that basically hides your inbox by default to help you check your emails with reasonable frequency, batch process your email on a regular schedule and minimize the total time you spend in your inbox. It also tallies how many times you’ve checked your inbox that day to help keep you accountable.

  • Action: Install Inbox When Ready on Google Chrome and try to limit your email checking to 10 times (or less)
  • Time of Day: Morning
  • Times Per Week: 5

An infrared sauna is a great way to relax and detoxify the body. Sweating is one of the body’s safest and most natural ways to heal and maintain good health by helping to eliminate toxins. I personally like Sunlighten’s mid- and far-infrared infrared saunas over dry saunas because the light penetrates deep into tissues and joints, generating heat from inside the body (vs outside air). It’s also the place I turn to for deep reflection and meditation at the end of a stressful day.

  • Action: 30 min – 45 min infrared sauna session
  • Time of Day: Evening
  • Times Per Week: 3
Hydrate
Action
Drink 8oz lukewarm filtered water with 1/2 tsp of Pink Himalayan Sea Salt
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Do Not Disturb Mode
Action
Disable phone notifications and put phone in "Do Not Disturb" mode during deep work
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Cold Therapy
Action
5 min ice bath or cold shower a few times per week
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Warm Water with Himalayan Pink Sea Salt Before coffee, I down an 8oz glass of lukewarm spring water with 1 tsp of Himalayan Pink Sea Salt. We know that salt is essential for proper body functioning and a high-quality pink Himalayan salt is one of the purest and most nutrient-dense salts that contains trace amounts of calcium, magnesium, potassium, copper and iron. It’s a great natural source of natural electrolytes, can help balance the pH of your blood, and aid in things like nutrient absorption and digestion.

  • Action: Drink 8oz lukewarm filtered or spring water with 1 tsp of Himalayan Pink Sea Salt mixed in
  • Time of Day: Morning
  • Times Per Week: 7

I remove all social media and app notifications when I start my workday to prevent me from falling down the rabbit hole of endlessly checking Instagram for hours on end. When I’m on a tight deadline or trying to get deep work done, I’ll also put my phone in Do Not Disturb mode as an additional precaution from getting distracted by texts or calls.

  • Action: Disable phone notifications and put phone in “Do Not Disturb” mode during deep work
  • Time of Day: Morning
  • Times Per Week: 5

Ice baths and cold showers put the body into a state of shock, or hormesis. Now we all know that prolonged, unhealthy stressors like environmental or toxic work or relationship stressors are bad — they cause our cortisol levels to rise and can do metabolic damage over time. But low doses [acute] of certain stressors — like cold therapy — can actually build up strength and resistance in the body. When done together, I’ve also found both hot/cold therapy to have profound positive benefits on my sleep, glucose levels, stress, and mood.

  • Action: 5 min ice bath
  • Time of Day: Evening
  • Times Per Week: 3
Red Light
Action
Turn on red light panels instead of overhead lights for the first hour of the day
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Regular Breaks
Action
Use Iris software to automate break reminders
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Sunset Walk
Action
Take a 10 minute sunset stroll
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I use red light panels as an alternative to bright overhead lights for the first hour or two in the morning. The warm red hue is a great way to mimic the natural sunrise and help my eyes bridge that gap from sleep to work mode.

  • Action: Turn on red light panels instead of overhead lights for the first hour of the day
  • Time of Day: Morning
  • Times Per Week: 7

Once I’m in the flow, I can go hours without taking a break to get water or stretch my legs. To remedy this, I’ve installed the software app Iris to curate deliberate breaks throughout the day. When it’s time for your scheduled break, Iris will display a screen reminder to stretch and step away from your computer for a few moments. You can also pre-schedule the number of breaks and duration of these breaks on a weekly or daily basis.

  • Action: Review scheduled break times in Iris
  • Time of Day: Morning
  • Times Per Week: 5

Taking a 10-min stroll to watch the sunset is a great way to prepare for sleep because it allows your body to connect with the natural rhythm of light. The light rays from sunsets are a much warmer hue than sunrise, allowing the body to shift into rest mode by helping stimulate the natural secretion of melatonin. It’s also a great turning point for gratitude and reflection at the end of the day.

  • Action: 10 minute sunset stroll
  • Time of Day: Evening
  • Times Per Week: 7
Trampoline
Action
Jump on trampoline or rebounder for 5 minutes to elevate heart rate
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Standing Desk
Action
Aim for 1 hour sitting, 1 hour standing.
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Meditation
Action
10-15 minute guided meditation laying down with eyes closed
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I jump on my mini trampoline for 5 minutes in the morning to fully wake my body up. Rebounding is a low-impact cardio exercise that has been shown to potentially help support bone density, improve physical endurance, and support the lymphatic system.

  • Action: Jump on trampoline or rebounder for 5 minutes to elevate heart rate
  • Time of Day: Morning
  • Times Per Week: 5

I use a standing desk so I can easily switch from sitting to standing throughout the workday. It’s a great way to help with posture, muscle movement, and improved focus. I highly recommend the Tresanti standing desk because it includes a desktop charging station, custom pre-set heights, and a built-in timer that will auto adjust your desk height depending on when you program it to go off.

  • Action: Schedule standing desk breaks throughout your work day. Aim for 1 hour sitting, 1 hour standing.
  • Time of Day: Morning
  • Times Per Week: 5

I turn to a guided meditation using the 10% Happier app on the evenings when my brain is wired and having trouble unwinding for bed. I find it much easier to close my eyes and ease my body into a parasympathetic state when I have a relaxing voice guiding me through the practice rather than having to sit alone with my own thoughts.

  • Action: 10-15 minute guided meditation laying down with eyes closed

  • Time of Day: Evening

  • Times Per Week: 3-5 (or as needed)

Vibration Plate
Action
Stand/stretch on vibration plate for 5 minutes. Bonus points for foam rolling and squatting
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Calming Music
Action
Listen to a calming song on repeat (no lyrics)
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Blue Blocking Glasses
Action
Put on blue blocking glasses 2-3 hours before bed time
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Following my trampoline exercise, I do some light stretching on my Bulletproof Whole Body Vibration Plate for 5 minutes. This device vibrates at a frequency of 30Hz, which can help with things like bone density, physical recovery, and boosting circulation throughout the body. I’ve also found the intensity of the vibrations to be a great way to stimulate the brain and nervous system first thing in the morning.

  • Action: Stand/stretch on vibration plate for 5 minutes. Bonus points for foam rolling and squatting
  • Time of Day: Morning
  • Times Per Week: 5

I get easily distracted by external sounds in my environment. To help me stay super-focused throughout the day, I will use my noise canceling headphones to listen to a calming song (no lyrics) on repeat for hours at a time. This can be especially great for people with high sensitivity to noise as it can help drive your attention away from the unpredictable stuff so you can better focus on the task at hand.

  • Action: Listen to a calming song on repeat (no lyrics)
  • Time of Day: Afternoon
  • Times Per Week: 5

I use blue blocking glasses (more specifically: red-to-amber gradient lenses from TrueDark) 2-3 hours before bed to block out the blue light coming from computer screens and other devices. This is a simple way to shift into sleep mode by helping adjust your eyes to evening light. They’ve had a profound impact on my sleep latency (the time it takes to fall asleep), and have also encouraged me to refrain from using my devices late at night.

  • Action: Put on blue blocking glasses 2-3 hours before bed time

  • Time of Day: Evening

  • Times Per Week: 7

Inversion Table
Action
Lay upside down on table for 5 minutes. Rest for 30 sec as you make your way back up
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NuCalm Nap
Action
Take a 20 min NuCalm nap using the Recharge Session
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Cool Down Bedroom
Action
Start your cooling mattress device or adjust your thermostat to 60 degrees 1-2 hours before bed
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My back is usually pretty stiff first thing in the morning, which is why I’ll hang upside down on my inversion table for at least 5 minutes to get my body back in alignment because it reverses the compression of gravity on the spine. It’s also a great way to promote oxygen-rich blood flow to the brain, and so I’ll often use it just to wake up in the morning.

  • Action: Lay upside down on inversion table to 5 minutes and rest for 30 seconds as you make your way back to standing
  • Time of Day: Morning
  • Times Per Week: 5

I wake up early and so I usually get tired by early afternoon. To keep my brain functioning at full capacity all day, I’ll start my afternoons with a 20 min binaural beats session using the NuCalm app and their Recharge session. According to their website, the “concentrated version of the neuroacoustic software rapidly takes your mind and body to a place of restoration and recovery, allowing your body to recharge on a cellular level in just 20 minutes.”

  • Action: Take a 20 min NuCalm nap using the Recharge Session
  • Time of Day: Afternoon (or as needed)
  • Times Per Week: 5

Your core body temperature fluctuates so much throughout the night, and so when you overheat, this can disrupt both your REM cycle, HRV, and body’s ability to recover.

So sleeping cold is ideal, and turning down the thermostat is a great place to start (aim for somewhere between 60 to 67 degrees Fahrenheit) But that’s just one small factor. And so if you want to see real, significant changes to your sleep quality, you can’t leave out the core component: and that is your actual bed. I personally use the Eight Sleep Pod Pro Cover because you can schedule/adjust temperature of your bed at multiple touch points throughout the night (via their app). Plus it includes a built-in thermal alarm and sleep tracking. But the Ooler and Chilipad are great affordable options as well.

  • Action: Start your cooling mattress device or adjust your thermostat to 60 degrees 1-2 hours before bed
  • Time of Day: Evening
  • Times Per Week: 7
Priming Routine
Action
Listen to binaural beats or motivational track for 15 minutes
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Go for a Run
Action
Go for a 20 min run to get your heart rate up (preferably in nature)
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Black Out Curtains
Action
Pull back the blackout curtains in your bedroom 1-2 hours before bed
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Following my physical routines, I’ll warm up my mind by throwing on my NuCalm binaural beats or a Tony Robbins priming track for 15 minutes. I call this my priming session because it helps prepare my mental state for any potential stressors and challenges that lie ahead in my day.

  • Action: Listen to binaural beats or motivational track for 15 minutes
  • Time of Day: Morning
  • Times Per Week: 5-7

When I get stuck in a writer’s block, there’s nothing more effective than a quick 20 minute run in nature to help clear my mind. It doesn’t have to be intense, just enough to get your heart rate up and the blood pumping. And there’s a good scientific reason behind this trick. According to research, physical exercise has been shown to help increase levels of a protein called brain derived neurotrophic factor (or BDNF for short), which can potentially enhance cognition and lower stress.

  • Action: Go for a 20 min run to get your heart rate up (preferably in nature)
  • Time of Day: Afternoon (or as needed)
  • Times Per Week: 2-3

You can get these on Amazon for like $30 bucks. Keeping light out of the bedroom at night has improved my deep sleep scores over the past few years. Blackout blinds can even help insulate the room, keeping the temperature down and helping block outside noise. If you know you’re a light sleeper, consider giving these a go to help you fall asleep faster.

  • Action: Pull back the blackout curtains in your bedroom 1-2 hours before bed
  • Time of Day: Evening
  • Times Per Week: 7
Wim Hof Method
Action
Practice the Wim Hof Method of breath work for 10-15 minutes
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HRV training
Action
Use stress wearable device for 15-20 min. Lay down, close your eyes and focus on your breath.
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Bone Broth
Drink 8 oz of hot grass-fed bone broth 1-2 hours before bed
Action
Dry brush full body including arms, legs and back
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Once I’ve primed my body and mind, it’s time to tackle spirit. The Wim Hof Method is a great breathing exercise for that because it forces you to go within by taking control of autonomic nervous system through breath manipulation. It’s uncomfortable at first, but establishing this as a regular practice has led to increased energy, stress mitigation, and improved mental clarity for the rest of my day. This is my meditation on steroids.

  • Action: Practice the Wim Hof Method of breath work for 10-15 minutes
  • Time of Day: Morning
  • Times Per Week: 5

There are a number of stress wearables I turn to when I’m feeling overwhelmed by work, including HeartMath, Apollo Neuro, and Xen by Neuvana. Each one of these has a different mechanism of action, but with the same goal: reduce stress and improve HRV (heart rate variability). I turn to one of these devices on the days when I’m super stressed as a way to refocus my attention back to my breath and the present moment.

  • Action: Use stress wearable device for 15-20 min. Lay down, close your eyes and focus on your breath.
  • Time of Day: Afternoon (or as needed)
  • Times Per Week: 3-4

Grass-fed bone broth contains high amounts of glycine, an amino acid that aids in relaxation and can help you fall asleep faster. I personally use Kettle and Fire because it’s a great collagen source naturally rich in a variety of minerals including calcium, magnesium, sodium, and zinc and has been studied for its widespread benefits on things like skin and gut health.

  • Action: Drink 8 oz of hot grass-fed bone broth 1-2 hours before bed
  • Time of Day: Evening
  • Times Per Week: 5-7
Check Sleep Stats
Action
Review sleep stats from the previous night and check for things like HRV, RHR, and Body Temperature
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Watch Comedy
Action
Watch a funny video or listen to comedy for 5-10 minutes
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Sleep Supplements
Action
Take sleep supplements 30 min to 1 hour before bed
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Once I’ve primed my body, mind, and spirit, I take a few minutes to glance over my sleep stages, body temperature and HRV levels to get a baseline for how well rested I am that day. This can sometimes be useful information in how hard I want to push myself that day, both physically and mentally. I personally use 4 different sleep trackers, including the Oura Ring, Dreem 2, Biostrap, and Eight Sleep because I like to have more data to work with and look for the common trends among all four of them.

  • Action: Review sleep stats from the previous night and check for things like HRV, Resting Heart Rate and Body Temperature
  • Time of Day: Morning
  • Times Per Week: 7

They say laughter is the best medicine and there’s a good reason why. When it comes to stress, a good laugh can actually help activate and relieve your stress response by increasing endorphins in the brain and decreasing your heart rate and blood pressure (in the short term). When I’m stressed, I’ll take 5-10 min to watch a funny video on Youtube or listen to a comedy podcast and that usually does the trick in calming me down.

  • Action: Watch a funny video or listen to comedy for 5-10 minutes
  • Time of Day: Afternoon (or as needed)
  • Times Per Week: 3-4

I have a go-to list of sleep supplements (including Lion’s Mane, Qualia Night and Bulletproof Collagen for Sleep) that I cycle on/off to help improve different aspects of my sleep. Lion’s Mane is fantastic for improving REM sleep and the formulations by Qualia and Bulletproof are great supplements for improving restfulness, deep sleep and sleep latency. I don’t take all three at one, but rather cycle through each one for a week at a time when my sleep needs an extra boost (especially after travel or a string of restless nights).

  • Action: Take sleep supplements 30 min – 1 hour before bed
  • Time of Day: Evening
  • Times Per Week: 5 nights in a row. Cycle on/off each week for different supplements.
Sunrise Walk
Action
Take a leisurely walk outside in the sunshine for 10 minutes as the sun rises
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L-theanine
Action
Take 200mg of L-theanine with one cup of coffee
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Get in bed by 9pm
Action
Get under the covers by 9pm
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I take ten minutes to walk outside in nature for some early-morning sun exposure. This is a great way to get some light physical activity, while also simultaneously setting your circadian rhythm (or body’s internal clock). That burst of blue light from the sun is energizing and actually helps turn off melatonin production in our body, causing our bodies to feel more awake naturally. Studies have also shown that exposure to daylight can help drive up serotonin levels in the body, which can result in more “positive moods and a calm yet focused mental outlook.”

  • Action: Take a leisurely walk outside in the sunshine for 10 minutes as the sun is rising
  • Time of Day: Morning
  • Times Per Week: 7

I love coffee, but too much of it can spike my cortisol levels too high and cause me to feel unfocused and jittery. On the days when my stress is on overload, I’ll limit myself to one cup of coffee (or half decaf) and supplement with the amino acid L-Theanine to counterbalance the anxiety that sometimes comes with too much caffeine.

  • Action: Take 200mg of L-theanine with one cup of coffee
  • Time of Day: Afternoon (or as needed)
  • Times Per Week: 3-4

In order to get up by 5am, I need to be in bed no later than 9pm. It usually takes me 30 min to fully unwind and fall asleep and so physically getting into my bed by that time is my body’s signal that it’s time to fully disconnect and recharge for the next day.

  • Action: Get under the covers by 9pm
  • Time of Day: Evening
  • Times Per Week: 7
Nootropics
Action
Take nootropic stacks (consult your doctor first) for optimal brain performance.
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Breathwork
Action
10 minutes of box breathing in bed
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Nootropics are classified as natural or synthetic compounds that can potentially help improve mental performance. I cycle on/off between different nootropic stacks throughout the week to prevent tolerance build-up. And so my go-to nootropics usually one of the following: Qualia Mind Essentials, Ketone-Aid, Alpha GPC, Racetams, and Bromantane.

  • Action: Take nootropic stacks (consult your doctor first) for optimal brain performance.
  • Time of Day: Morning
  • Times Per Week: 5 (cycle on/off for different days of the week)

In bed, I practice 10 minutes of box-breathing (or nose-nose breathing) to calm down my mind and nervous system. Instructions below.

  1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
  2. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
  3. Begin to slowly exhale for 4 seconds.
  4. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.
  • Action: Do 10 minutes of box breathing in bed
  • Time of Day: Evening
  • Times Per Week: 7
Morning Elixir
Action
Organifi Red Juice (antioxidants) and 1 tbsp of Vital Earth's Fulvic-Humic minerals blend
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Sleep Hypnosis
Action
Listen to a 20 min sleep hypnosis track
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Morning Elixir (Organifi Red Juice) Prior to coffee, I’ll make myself a morning elixir with spring water, a scoop of Organifi Red Juice, and a tablespoon of Vital Earth’s Fulvic-Humic minerals blend. This is a great way to get my essential nutrients and antioxidants in first thing in the morning to help fuel and hydrate my body. Plus it tastes amazing.

  • Action: Drink 8oz of morning elixir with a scoop of Organifi Red Juice (antioxidants) and 1 tbsp of Vital Earth’s Fulvic-Humic blend (minerals). Best served on ice.
  • Time of Day: Morning
  • Times Per Week: 5-7

After finishing up my wind-down breathwork, I’ll put on my headphones and listen to a sleep hypnosis track on YouTube (my favorite are the ones by Paul McKenna). This is a great form of brain entrainment and a relaxation tool that can potentially help improve deep sleep…and usually knocks me out in 20 minutes or less.

  • Action: Listen to a 20 min sleep hypnosis track
  • Time of Day: Evening
  • Times Per Week: 7
Bulletproof Coffee
Action
Hot coffee + 1 tbsp of MCT oil (Brain Octane Oil ) + 1-2 tsp. Grass-Fed Butter or Ghee. Blend well.
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Bulletproof Coffee I start my day with a cup of BP coffee for the energy boost and cognitive effects. I’m a coffee drinker and love the alert feeling I get from drinking it. The fat in the coffee helps to slow down the metabolism of caffeine in your system, making you less jittery and more focused for a prolonged period of time. Grass-fed butter has butyrate, some Omega-3s, Vitamin A (as beta-carotene) and the fatty acid CLA. And since the Brain Octane C8 MCT Oil is triple-distilled, it makes it four times more effective than plain coconut oil at raising your ketone levels, so your body and brain can run more on fat instead of glucose.

  • Action: Mix 8oz of hot coffee (organic, non toxic beans are best) with 1 tbsp of MCT oil or Brain Octane Oil and 1-2 tsp. Grass-Fed Butter or Ghee. Blend until frothy.
  • Time of Day: Morning
  • Times Per Week: 5-7
Review Weekly Calendar
Action
Transcribe important meetings/deadlines from your online calendar into your notebook.
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I like to sit down with my Google Calendar and Weekly Planner to scope out my week of projects and meetings. I write down all of my important deadlines and to-do list items on a sticky note and affix that to my planner. I also write down all of the meetings/interviews I have going on that week because physically writing it down helps me better remember.

  • Action: Open up your weekly planner and calendar app and transcribe important meetings/deadlines from your online source into your notebook.
  • Time of Day: Morning
  • Times Per Week: Mondays
Craft To-Do List
Action
Take 5 min to brain dump all of your to-do list items onto sticky notes
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Before opening emails, I take 5 minutes to sit down and brain dump all of my to-do list items onto sticky notes. I separate them into three different notes: what needs to get done today, important reminders for the whole week, pending projects I’m currently working on, and other (usually self-care or home tasks).

This might look like:

  1. TODAY: Edit a-roll for weekly video, send out newsletter, send follow-up emails to clients
  2. WEEK AT A GLANCE: start testing product X, get taxes done, send flowers to mom
  3. PENDING PROJECTS: work on collab video with X, schedule car appt for next month
  4. OTHER: laundry, get groceries, take yoga class


I like to keep my to-do list pretty short with just the top 3-4 items that need to get done that day. Anything else that is not time-sensitive goes on either my “pending projects” or “other” sticky notes.

  • Action: Take 5 min to brain dump all of your to-do list items into one of the following four categories on a sticky note: today’s tasks; weekly goals; pending projects; other. Limit yourself to 3-4 tasks per category.
  • Time of Day: Morning
  • Times Per Week: 5