Happy Thursday everyone! I have a challenge for you this week: train yourself to enjoy boredom. I just realized a habit I’ve had (and you probably have) for years is probably doing damage to me. Any time I’m doing nothing, I check my phone.
If I’m in line, on the elevator, walking back from the grocery store, sitting on the couch, I have a reflex of pulling out my phone. My brain has been wired to not accept boredom. Every millisecond of the day has to be filled with stimulation.
This isn’t healthy. It’s destroying my focus and taking away moments where my brain probably needs a quick rest.
Cell phones have rewired EVERYONE’s brains to not accept boredom. Fight back against this. This week, if you’re waiting in line at the cafe or grocery store, accept the boredom. Thrive in it. I’m taking this challenge with you. Let me know how it goes.
Anyway, let’s get into it…
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Main Column: Here Is Your Perfect Daily Routine
AI Prompts I Used For This Newsletter
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Content Competition Winner
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Here Is Your Perfect Daily Routine
A month ago I quit my job to write this newsletter full time. The funny thing is, I haven’t spent much more time on this newsletter. My work load really hasn’t changed.
My main goal over these past 4 weeks has been to get my mind, body, and soul right. I’ve been doing this through relentless experimentation on my daily habits and routines.
After 4 weeks of constant tinkering and trying new things, I think I’ve found the routine that has me feeling healthier than I have in my entire life.
I dare you to steal as many of these habits as possible. Listen, I know stealing all of them will be tough.
My lifestyle has completely changed since moving from the soul sucking life of a corporate tech employee. But if you can even steal 1 or 2 of these, that’s a massive win.
Here is my daily routine, in order, from the moment I wake up to the moment I go to sleep:
Wake up at 6am (sleep by 10pm)
It's not enough to just get 8 hours. You need to be in bed by 10pm.
There’s a lot of science behind this. By going to bed at 10pm, you more align your sleep with your circadian rhythm. You also allow yourself to see maximum sunlight and rise with the sun by getting up at 6am.
By getting into bed after midnight, you are getting much lower quality sleep, even if you get a full 8 hours. The amount of sleep you get is only half the equation. The other half is WHEN you get it.
• Go to bed at same time every night
• Get enough physical activity every day, but not within 3 hours of sleep
• Avoid eating or drinking within a few hours of bed time
• Keep your bedroom cold, dark, and quiet
This one is fantastic for your gut and brain health. I boil a glass of water every morning then add half a lemon and some cinnamon (powdered).
I drink this right before I eat any food.
Tons of antioxidants that boost your immune system. Get sick way less. It’s antiviral, antifungal, and antibacterial. It reduces inflammation. It stimulates digestion and is great for gut health.
Cinnamon is great for heart health due to its positive impact on cholesterol. It’s also awesome for mental alertness. The whole process of making and drinking the lemon water takes about 5 minutes total. It’s also dirt cheap. No excuses on this one.
Gym in the morning
I love getting the hardest part of my day done first thing in the morning. Everything else from there seems easier.
In the morning you’re way less prone to distractions. My worst workouts are when I’m on my phone scrolling between sets. I’m almost guaranteed not to push myself if I’m distracted by my phone
When you work out, oxygen and nutrients travel to your heart and lungs. This improves your cardiovascular system, endurance, and overall stamina.
Physical activity also improves focus and concentration, regardless of when you do it.
But if you have trouble focusing during the day, a morning workout might be just the ticket.
Sauna + cold shower
This is perhaps my favorite habit out of all of them. Going between a sauna and a cold shower is sometimes known as hot-cold immersion therapy. There are a ton of massive benefits to doing this daily:
• Improved Circulation• Boosted Immune System• Reduced Muscle Soreness• Improved Skin Health• Mental Resilience• Increased Energy and Well-being
BONUS: meditate while in the sauna. Sit your back up straight, hands on knees, close your eyes, then focus on your breath.
Any time a thought comes by, let it go and refocus on your breath. This is great for your mental health and also helps you practice focus and concentration.
Once I get back from the sauna and take my cold shower, I quickly journal for 15-20 minutes. This is unfocused, whatever is on my mind journaling. Any emotions or thoughts I have built up, I’m letting go into my journal. Tons of benefits to this.
Gets my creative juices flowing. Getting thoughts and ideas out of my head is way easier. Makes writing tweets and content much easier
Improves Mental Clarity: Getting all those pent up emotions and thoughts out of your head makes it to your mind is completely clear going into the rest of the day.
Reduces Stress and Anxiety: Journaling is therapeutic. It’s like talking to a partner. Helps you untangle whatever it is that is currently challenging you.
60 minutes of sunlight + 10,000 steps
These are 2 major habits knocked out in 1 go.
Sunlight and physical activity are critical for your well being. The days I’m working all day and never get outside are always the worst. I go to bed feeling down and never get a good night’s sleep.
Getting these done daily will:
• Enhance your mood (sunlight produces serotonin) • Sleep regulation • Weight managementI also add on a vitamin D supplement to this habit. This whole generation isn’t spending nearly enough time outside.
Reply guy 30 minutes
Here’s my habit that is the most impactful when it comes to building my audience and network.
I spend 30 minutes a day blocked on my calendar replying to tweets. I add people who regularly reply to my tweets to a Twitter List and make sure I respond to their tweets as often as I can.
This does a number of things:
Builds relationships. Growing an audience is a lot more fun when you’re building relationships.
Grows my audience fast. Replies get a ton of visibility, growing your reach quickly.
Idea generation. A lot of the time I turn my replies into actual tweets. The replies act as prompts to generate more tweets.
If you have the goal of building an audience on Twitter, replying and networking is an absolutely critical habit to be picking up.
30 minute brain dump
This is a habit I talked about last week that I love.
For 30 minutes every day, I brain dump into a notepad on my computer about a specific topic. I choose a topic that day that’s top of mind and just write about it as much as I can for 30 minutes.
This has a ton of benefits:
That brain dump acts as a piece of ‘hub’ content. Meaning I can turn it into 20 other types of content including newsletters, tweets, long form tweets, and threads. Many of my high performing long form tweets were just copy and pastes of brain dumps.
Creativity boosting: this acts as an exercise to get thoughts and ideas out of my head more.
Brainstorming: a lot of company ideas and products I’m working on have come from my brain dumping sessions.
Just another form of therapy: it’s like journaling but a little more focused. You are untangling your thoughts on a very specific subject.
Work Shut Down
At 6pm my work day is completely over. I try to avoid any more emails, DMs, or tweets. I sit down, go over what I completed that day, and write down anything I want to focus on tomorrow.
I truly believe your brain needs rest in order to be healthy. If you want deep work sessions the next day, you need deep rest sessions the day before. You wouldn’t lift weights the entire day, so why would you work the entire day.
This also helps me be proud of my day by going back and reflecting on what I completed, which is great for my mental health.
It also helps me go less stressed into the next day by having a todo list all good to go.
Before bed I like to unwind with a fictional book.
I find reading is a meditative act that allows my brain to escape all the worries of the day. I specifically choose a fiction book so that I don’t have to concentrate too hard on learning anything.
Non fiction typically gets your brain working much harder than a narrative from a fiction book. I start reading 30 minutes before I want to fall asleep but I’m typically knocked out about 10 minutes into this.
I’m newer into fiction, but at the moment I’m reading The Silent Patient and am enjoying it quite a bit.
Again, my challenge to you this week is to implement just one of these habits. If you try to do all of them, you’ll burn out. Start small. Choose 1. Make it a routine then slowly start to layer on the others.
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AI Prompts I Used For This Newsletter
This prompt will do research on a list of topics then provide you the sources in a neatly formatted table. I’d highly encourage you when writing prompts to think about what information works better in table form. ChatGPT is excellent at creating tightly organized tables for you.
I used this to research habits, but you can also use this to research any number of topics you’d like.
Below are a list of my favorite habits. Please make a table where the first column is the habit, the second column is why the habit is beneficial, and the third column is the link to the website source you got that information from.
Found these prompts helpful? Every Saturday I send out TTPQ (free preview here) to my 1% Club mailing list. TTPQ is a tweet and thread template, AI prompts, and book quote that will help you make significantly better content and master AI.
To get way more AI content in your inbox, supercharge your content, and grow your audience even more, join the 1% Club below. You not only get TTPQ, you also get access to a community of like minded builders that will work with you every day to grow your platform. I’m also in the community every day chatting!
I hope this guide and prompts were helpful for you! If you use the prompt feel free to email or DM me, would love to hear your experience with it.
Take care and have an excellent weekend!