Routines with mind steps
20
Every mind step
Reminders to breathe
Meditate 10–20 min
Turn the system down
Breathwork and prayer
Check email
Daily affirmations
Thinking, strategy and prayer
Hardest meetings first
No big decisions late
Three rounds of 30 deep breaths
Candle, silence, 20 minutes of meditation
A second 20 minutes, anywhere
Write three things he’s grateful for
Deep work until noon
Meditate
Make your bed
Meditate
Journal
60–90 min of deep work
NSDR or a short nap if tired
Breathe and set an intention
A real book, not about work
Meditate 10–20 min
Coffee and journaling
10 min walk, then deep work — messages later
10 min of 4:6 breathing
No phone, a gentler alarm
Pray, looking out the window
20 minutes of Transcendental Meditation
High-five yourself in the mirror
Meditate and journal
Family dinner, then some writing
The whole New York Times, and every puzzle
Prayer time
Time off the phone
Plan tomorrow
Shower, then “crush” the task list
Wake without an alarm, say thank you
10–20 minutes of meditation