起床儀式（Early Morning Routine）

• Thought-dumping & Brainstorming ideas with Paper and Pen (紙筆⾃由書寫)
  • 醒來後睜開眼，不馬上起身，繼續躺在床上，深呼吸，準備迎接醞釀一整晚的淺意識，這時，我會用紙筆開始寫下：
    • 就寢和起床時間
    • 任何靈感
    • 一整天的行程（尤其是最重要的任務）（Visualize/Plan the Day）
  • 這個過程花費約 15–20 分鐘，我會確認所有浮現於腦中的想法都騰寫在紙上後，才會離開床鋪
• 帶著空空的腦袋去刷牙、洗臉
• 喝一大杯常溫水，約 500 毫升（Take an inner shower）
• 按下熱水壺，利用等待燒水的時間，在瑜珈墊上拉筋 Full-body Stretch
• Open the curtains and window to get fresh air and sunlight
• 帶著熱水去書桌前
• Meditation
  • 若天已亮：出去散步
  • 若天未亮：坐在書桌

Midday Routine

• 🚿 Cold Shower/Plunge
• 🚶‍♂️ Post-Lunch Walk 15 min
• 😴 NSDR (Non-Sleep Deep Rest)

Work Shutdown Ritual

• 💻 Tidy up digital workspace
• 🔴 Power off laptop
• 🍀 Close laptop lid
• 🧹 Clean up desk

Evening Unwind Routine

• 🌜 Dim the overhead artificial light → Use red light
• 🎹 Listen to Classical Piano Music
• 📝 Journaling (覆盤/盤點) (Daily Review/Reflection) → Close Open Loops
• 💊 Take Magnesium (500 mg)
• 📋 Plan & prepare for tomorrow
  • 👕 Lay out clothes for the next day
  • 🎒 Prepare essentials for backpack
  • 📃✏️ Put an A4 paper & pen on the bedside table (for brain dump upon waking)
• 📚 Read (Kindle or Physical Books)
• 😌 Relax on an exercise mat

Sleep/Bedtime Routine

• 🙃 Invert Off The Bed
• 🥽 Wear A Sleep Mask
• 👄 Mouth Taping
• 👂 Ear Plug
• 🪖 The Military Sleep Method
• 🫁 The 4-7-8 Breathing Technique
• 🧠 Subconscious Mind Exercise — upon closing your eyes, give your mind an overnight task and don’t try to solve it then, e.g., “How might I make an extra $1k each month?”, and brainstorm on this question first thing in the morning before any input.

See also: Be a habit and routine machine