What did you experiment today?
How did I feel during and after?
What are my goals for my next experiment, and how can I achieve them?
Additional Context
““The basics of the 20/20/20 formula require that you invest the first 20 minutes of your morning to a form of exercise. Then, the next 20 minutes should go into meditation and an in–depth reflection. Then, you should ensure that you improve yourself by engaging in learning with the last 20 minutes.””
““starting your day with activities that make you sweat will help you reduce your cortisol, the hormone for fear. Once you have dialed down this hormone, you can take on the challenges the day might throw at you.””
“Three times a week (Monday, Wednesday, Friday), perform a simple sequence of three exercises before breakfast.
One set: 20 two-legged glute activation raises from the floor.
One set: 15 flying dogs, one set each side.
How to Do the Bird Dog Exercise | Abs Workout
One set: 50 kettlebell swings (For you: start with a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with weight, no less than 20 pounds, that you can “grow into.”)
That’s it.
Body recomposition depends largely on behavioral modification.”
““The 20 minutes reflection pocket could help you get over frustrations, disappointments, and resentments that could malign your progress. By outlining them daily, you will learn to break free from this toxic emotional state.””
““The third pocket, which you should do in the last 20 minutes of the first hour of your morning, is the time to expand your capacity and learn how to increase your expertise.””