This is my routine
developed from watching:
Note: I generally have Jointace every morning with my workout/breakfast.
Note: On say a Sunday you don't need to do fitness (to allow the body to recover for 1 day a week). In which case we also skip the protein drink (have squash/jointace instead.)
My biggest problems
(dopamine addictions) were - in order of most to least impact on my
productivity - as follows:
1) Eating
too much (like having a tea break every hour).
2) Constantly on:
YouTube, Facebook,
BBC News, Pistonheads,
Emails ... (internet
stuff)
3) Computer
Games (mostly just Civilization)
4) Pornography and
Masturbation (I can't deny it)
5) Getting distracted
from work by personal interests.
Whilst you're not
wasting time on dopamine addictions, you can do productive things
like: work, study, read, meditate/reflect...
Note: I work with
computers hence my Saturday/Sunday mornings are computer detox
mornings.
My
Routine
Note: I generally have Jointace every morning with my workout/breakfast.
Monday
to Friday (Workdays)
<
0430: Wake up by 04:30 (earlier if you need to
be somewhere)
Fitness:
Insanity Workout + 50 bicep curls
Breakfast:
Porridge + Protein Drink.
Post-Breakfast:
Banana / Bread (with butter and jam) + Yoghurt shot (like Actimel)
/ Milk shot
Then:
Focus
on work (no dopamine hits.)
Work
emails max 4 times a day (start-of-work, 1100, 1500, end-of-work)
Fitness:
A walk at lunchtime is good (just no food)
Food
& Drink: Only drink water.
Note i: If you need
to do some personal admin which can't be done outside work hours,
that's fine.
Note
ii: You don't have to be staring at your computer all day, that's not
healthy. Taking your eyes away for 5-15 minutes an hour is
recommended.
>
1900: Supper Time!
Supper:
Meal, Juice Drink
Post-Supper:
Bread (with tasty spread) + Tea
Post-Post-Supper:
Bowl of cereal / Banana
Anything
goes!
Fitness:
50 bicep curls
Note: My weekday
meals are simple:
- M/W/F: Fish
Fingers.
- Tu/Th: Big bowl of
beans.
< 2130: Go to
sleep (earlier if you need to be somewhere the next day/later
if it's say a Friday)
Saturday/Sunday
(non-Vacation)
Note: On say a Sunday you don't need to do fitness (to allow the body to recover for 1 day a week). In which case we also skip the protein drink (have squash/jointace instead.)
<
0630: Wake up by 0630
Fitness:
Running (or workout) + 50 bicep curls
Breakfast:
Porridge + Protein Drink.
Then:
Main
rule is you need to detox from computers and internet in the morning
(NO computer + NO internet!)
No
dopamine addictions except personal interests (i.e. no 1,2,3,4
above).
Food
& Drink: Only drink water.
1200 to 1400: Light
Lunch
Light-Lunch:
Salad + Juice + Yoghurt shot (like Actimel)
Extra:
Bread (with butter and jam) + Tea
Then:
Anything
goes - ideally something productive! (Can even do work if you want/need to.)
Food
& Drink: Only drink water.
>
1900: Supper Time!
Supper:
Meal, Juice Drink
Post-Supper:
Bread (with tasty spread) + Tea
Post-Post-Supper:
Bowl of cereal / Banana
Anything
goes!
Fitness:
50 bicep curls
< 2130: Go to
sleep (earlier
if you need to be somewhere the next day/later if it's say a Saturday)
Vacation
(not a work day and away from home)
Anything
goes!
The
End!
One thing I have
noticed about making dopamine detox a part of your life, is that even
when you have 'Anything goes!' time, you're not as addicted to your
dopamine addictions as before. You'll find you get 'Anything goes!'
time and not want to do the unproductive high-dopamine short-term fix
stuff, instead you will do productive things.
