Write everything on your mind on paper 10 min before sleep — empties it.

10 simple rules transform your sleep if followed 14 days.

Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.

If not asleep in 20 min, get up. Don't force sleep.

Scan feet to head with intention "I sleep now" — hardest people sleep.

Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".

No food, no work, no phone in bed. Bed = sleep.

Before sleep, write 3 good things and reason for each.

Lead with conclusion first, then supporting arguments, then details — never the reverse.

Every work email starts with one sentence: "what I need from you" or "the bottom line".

One document answering every "how do we work here?" question for new hires.

Each significant decision: a text file with context, options, choice, consequences.

Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.

Ask the model to write a numbered plan first and wait for your approval before executing.

After the model answers, ask it to critique its own answer and improve it before final delivery.

Use an LLM to draft an email in 30 seconds, then edit by hand for personal tone.

Don't pick the first title that comes to mind. Generate 10 with varied angles, then choose the best.

Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.

No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.

First line of email: answer/request/decision. Context after. Cuts read time 70%.

"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.

Use AI for a bad-fast initial draft, then YOU rewrite completely. Blank page is the killer.

After YOU write, ask AI for 3 improvements only. Don't let it "rephrase".

Identify 5 phrases/words that are "you". Ensure 2+ appear in any AI-assisted text.