Planned Workout
Rest day or light stretching/yoga
Daily Briefing
Today’s Focus: Prioritize rest and recovery today - you’ve been running a sleep deficit and need to recharge.
Alerts:
- Sleep has been under 6.5hrs for 3 days - consider cutting volume 20% if you feel fatigued.
Tips:
- Your sleep has been under 6.5hrs for 3 days - aim for 7+ hours tonight to avoid further fatigue.
- You skipped stretching 3 days in a row - dedicate 10 minutes to light stretching, especially your quads, calves, and lower back.
- Hydrate well throughout the day to support muscle recovery and overall performance.
Today’s Todos
- Perform today’s workout
- Publish substacks and beehives, no exceptions. That does require creating a few images. Ideally this is done before 11 to review with mom.
- Review network mapping
- Finish PM agent
- Review content plan with Gabe
- Perform today’s workout
- Continue work on chat GPT updates for LinkedIN and mapping embedding spaces
- Work on curating second brain
Daily Habits
- Morning meditation
- Setup: Place meditation cushion by bed before sleep
- Read 10 minutes
- Setup: Keep book on nightstand with bookmark visible
- Stretch 10 minutes
- Setup: Leave yoga mat unrolled by TV
- Journal before bed
- Setup: Place journal and pen on pillow after making bed
- No phone first hour
- Setup: Charge phone in another room overnight
- Create content 10 minutes
- Setup: Need ideas here
Daily Stats
| Metric | Value | Notes |
|---|---|---|
| Weight (lbs) | 0 | |
| Sleep Hours | 0 | |
| Sleep Quality | 0 | 1-10 |
| Morning Mood | 0 | 1-10 |
| Bedtime Mood | 0 |
Training Output
| Activity | Dist/Time | HR / Watts |
|---|---|---|
| Run (mi) | 4/52:03 | 137 |
Fuel Log
Describe your food here for the AI…
- 1 cup of kodiak pancakes
- 2 tbsp maple syrup
- 2 pieces of beef jerky
- 1 peanut butter and jelly sandwich on whole grain bread
- coffee
- 3 slices whole foods deli turkey
- 2 regular sized kind bars
- 1 cliff peanut butter bar
- 1 double stack 7th street cheeseburger
- two cups of french fries
- 1/4 single stack 7th street burger
Daily Reflection
What is one thing you learned today, one thing went well, and one thing that went poorly
Kind of a rough day. I made up for yesterday’s lack of a workout with one today. I read something about curating a summary of everything learned in different chats in a second brain. Yes this happens all the time but I actually like the idea of asking a bunch of questions and creating an answer bank instead of a life bank.
I had a burger today and felt like absolute shit. I have the most energy in the afternoon with a light meal, and eating poorly really impacts my energy levels.
Likewise, my terrible schedule (work for 6-7 hours, do evening stuff, working another 4-5 hours until 2-3 am) really makes it hard to build solid routines. I’m always too tired to do my habits before bed because I like working until I’m basically falling asleep and vegging on the couch to West Wing. A stricter sleep schedule would go a long way to bumping my reading.
Intentional reading is critical. I should be taking notes when I read on what I like but I never think about it.
Top 3 for Tomorrow
Before bed, write the 3 most important things you need to accomplish tomorrow:
- Send content over to Gabe
- Ensure network mapping is working and relevant
- Get LinkedIn integrated properly with the different embedding spaces
- Deep dive of brands 2025 (look for old run)
- Reach out to existing customers and see how they are doing
- Throw up link and article out on the research page