This post was last updated December 17th, 2025.
The Foundation: You're screwed if you think this first list is "unrealistic" or "impossible." Step by step, it is up to you to improve your habits and lifestyle... or not. One day at a time. You decide if you want to live a high quality life or not (unless you were born into a North Korean concentration camp or something like that). The habits below are CRUCIAL. This system will help you live more intentionally and deliberately. To be more intentional is not about being rigid or "too strict." To be more intentional is to empower yourself to lead a more enjoyable, higher quality, meaningful life. To live the best possible life available to you! This sincere journey is not just good for you. It's good for society. Live for genuine progress, not regression.
1. Writing, note taking, and journaling (critical thinking practice)
1a. Reflecting on and reviewing your notes, writing, journaling (introspection and effortful recall)
Note: When an individual is more thoughtful and capable of original insight, he or she is much more likely to work hard in the right direction. Rather than work hard blindly on the wrong things. He or she will adapt as needed. No one is a god. No one has a magical crystal ball. Fundamentally, figuring things out is up to each and every individual to do for himself/herself.
Read: Precision (Choose your battles wisely)
2. Reading nonfiction paper books (to practice learning deeply + increase attention span)
Suggestions: Print out this post or handwrite it on paper. Mark it up with your own notes. Tape it up on the wall.
Get the physical version of The Chimp Paradox by Dr. Steve Peters.
Read the summaries of Cal Newport's books, Deep Work and Slow Productivity.
3. Observing your thoughts with patience, and without judgement (mindfulness)
3a. The ability to tolerate "boredom," offline blocks, silence, imagination, and deep thought
3b. Sitting by the window, looking outside, and just letting yourself think
Suggestion: Watch the "Don't try to be mindful" TED Talk by Daron Larson
4. Wearing earplugs to cancel out noise distractions (doesn't have to be daily)
5. Using lists just like this one to focus, prioritize, and organize your mind
6. Walking and/or running outside in the sun
7. Keeping your home organized, neat, and tidy
8. Eating healthy sources of protein/fat for sustainable energy throughout the day
8a. Delay coffee to at least 40 minutes after waking up
8b. Drink enough water
8c. Do not consume added sugar on a daily basis
9. Use algorithm/ad/site blockers on your computer (Unhook, uBlock, LeechBlock)
10. Eliminate/minimize multitasking
Note: Unnecessary context switching and information overload is a massive waste of brain power. Task switching cost is exhausting for your mind.
11. Get enough sleep
Read: How to sleep well?
Additional worthwhile habits:
1. Listening to classical music
Note: Or piano, lofi, ambient sounds, binural beats, meditation music to help you think and reach the flow state.
2. Watch documentaries and/or educational videos about history, psychology, philosophy, etc.
Recommended: Einzelganger has some good video essays to watch or listen to.
StudyMD (Dr. Jimmy Kang) has an excellent playlist on study tips. Check out his channel.
3. Use bluetooth, noise cancelling headphones for focus
4. Put your phone away in a different room, and put it on silent
Note: Don't depend on your phone for things other than call/text. For instance, I use an iPod for playing classical music on my bluetooth speaker. I use a Samsung tablet for digital, handwritten journaling. I have a Kindle for digital books.
5. Tape up important documents, writings, reminders on your fridge and common areas
6. Use Anki and/or index cards to practice spaced repetition
7. Do gratitude journaling
Read: How to do gratitude journaling?
8. Record videos/audios of yourself reading something interesting, or thinking aloud
Note: Could be your own writing, a book you are learning from, an article, etc.
9. Enjoy deep, meaningful conversations with authentic people
Read: Surround yourself with authentic people.
10. Guided meditations
11. Fasting (voluntary discomfort)
Note: On days that I fast, I drink water in the morning, and then coffee with lactose-free milk. By the time I get to a meal later in the day, I keep the meal simple. This practice is helpful for focus, gratitude, and resilience. This doesn't have to be a daily thing, but I do it often, within reason.
12. Have a printer, and use it to print out and mark up important documents
*** This is a system, not a script!! The goal is not perfection. It's deliberate, reasonable progress. One change, one improvement, one better decision at a time. Little wins add up and multiply into worthwhile change for the better. Adapt the guidance to your unique circumstances. Make it your own. What's essential is not rigidity, but intention. Flexibility encouraged! Keep evolving! ***
Bad habits I notice in most:
1. Algorithm and "cheap dopamine" addiction on platforms such as IG, TikTok, YouTube, etc.
Note: Also known as over stimulation, brain rotting, or doom scrolling.
2. Entertainment addiction (Netflix and so on)
3. Greed (addiction to excess, status, power, money, etc.)
4. Drama and toxic behavior addiction
5. Reading or watching the "news" way too much
Note: All corporations that are overly profit and engagement driven are misleading and sensationalist. They put out clickbait, rage bait, irrelevant culture wars, exaggeration, excessive negativity, etc. Most content on CNN, Fox, NBC, Newsmax, and so on is overly stimulating, manufactured garbage.
6. Motivated, misguided, and led astray by comfort and pleasure (I call this being "dopamine sick")
Note: Also known as hedonism. Chasing cheap dopamine release, comfort, pleasure, and short term gratification is a subtle trap that trades long term fulfillment for fleeting, meaningless relief.
Idiotic bad habits I notice in many:
I do empathize with those who struggle with the following, but I'm strongly against the behaviors listed. I'm not trying to shame people who are struggling. Like I said, it's up to the person to do better when he or she knows better. The habits below are idiotic and destructive by definition. The behavior is idiotic, and I'm not calling every person struggling with alcohol or nicotine an idiot. It's separate.
1. Alcohol addiction
2. Nicotine addiction (ecigs and cigarettes)
3. Hateful, sadistic trolling or conflict seeking (malicious intent)
4. Complaining and/or being pessimistic all the time
5. Abusing, neglecting, and/or exploiting people for your self interests
Relevant posts below!
The Way of The Virtuous Outlier
The Flow State (How to reach the deepest levels of concentration/focus)
Greed & Addiction (The best pleasures in life are inexpensive)
Don't Overthink
Dots (You can't predict the future 100%)
Breakthroughs (Substantial turning points in your life don't happen randomly)
Don't Rush
Full list of posts: https://rgessays.com/archive
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