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393 entries pulled from 44 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
154 entries
Reset- ProtocolFREE, no cost01
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 21 of 44 stacks: 13 do it, 0 recommend it, 8 have discussed it - ProtocolFREE, no cost02
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
Backed by 19 of 44 stacks: 11 do it, 5 recommend it, 3 have discussed it - HabitFREE, no cost03
Daily reading
A fixed daily reading block, usually books rather than feeds
Backed by 19 of 44 stacks: 17 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost04
Daily meditation
10-20 minutes of formal practice, most days
Backed by 17 of 44 stacks: 13 do it, 1 recommend it, 3 have discussed it - HabitFREE, no cost05
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 12 of 44 stacks: 5 do it, 2 recommend it, 5 have discussed it - HabitFREE, no cost06
Daily walking
A long walk most days, often without headphones
Backed by 12 of 44 stacks: 8 do it, 4 recommend it, 0 have discussed it - ProtocolFREE, no cost07
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - ProtocolFREE, no cost08
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 10 of 44 stacks: 8 do it, 1 recommend it, 1 have discussed it - HabitFREE, no cost09
Gratitude practice
Writing down a few specific things you are grateful for, daily
Backed by 10 of 44 stacks: 8 do it, 1 recommend it, 1 have discussed it - ProtocolFREE, no cost10
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Backed by 10 of 44 stacks: 6 do it, 3 recommend it, 1 have discussed it - HabitFREE, no cost11
Early rising
A fixed, early wake time, often before anyone else is awake
Backed by 9 of 44 stacks: 8 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost12
Journaling
Writing to unload the mind, usually first thing or last thing
Backed by 9 of 44 stacks: 9 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost13
Deliberate solitude
Regular time with your own thoughts and no other inputs
Backed by 8 of 44 stacks: 6 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost14
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost15
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost16
Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 6 of 44 stacks: 3 do it, 2 recommend it, 1 have discussed it - HabitFREE, no cost17
Dim the lights at night
Low, warm, low-placed light for the last few hours of the day
Backed by 6 of 44 stacks: 2 do it, 4 recommend it, 0 have discussed it - ProtocolFREE, no cost18
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 44 stacks: 5 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost19
Napping
Short early-afternoon naps: useful, but easy to get wrong
Backed by 6 of 44 stacks: 4 do it, 1 recommend it, 1 have discussed it - HabitFREE, no cost20
Phone out of the bedroom
Charge it in another room and buy an actual alarm clock
Backed by 6 of 44 stacks: 4 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost21
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
Backed by 6 of 44 stacks: 3 do it, 1 recommend it, 2 have discussed it - HabitFREE, no cost22
Pre-workout music
Headphones on, a set playlist, and a fixed cue to switch into training mode
Backed by 5 of 44 stacks: 5 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost23
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
Backed by 4 of 44 stacks: 1 do it, 2 recommend it, 1 have discussed it - HabitFREE, no cost24
Calorie and macro tracking
Logging food against a calorie and protein target, loosely or to the gram
Backed by 4 of 44 stacks: 3 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost25
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost26
Daily minimum workout
A floor you never drop below: 20 minutes of movement and recovery on your worst day
Backed by 4 of 44 stacks: 0 do it, 4 recommend it, 0 have discussed it - ProtocolFREE, no cost27
Environment design
Change the room instead of relying on willpower
Backed by 4 of 44 stacks: 1 do it, 3 recommend it, 0 have discussed it - ProtocolFREE, no cost28
Identity-based habits
Aim at who you want to become, not the outcome you want to hit
Backed by 4 of 44 stacks: 0 do it, 4 recommend it, 0 have discussed it - HabitFREE, no cost29
Phone-free first hour
No email, news or social media until you have done something of your own
Backed by 4 of 44 stacks: 2 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost30
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
Backed by 4 of 44 stacks: 3 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost31
Weekly review
One scheduled hour a week to close loops and plan the next one
Backed by 4 of 44 stacks: 4 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost32
After-action review
Debrief what happened, what should have happened, and what changes
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost33
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
Backed by 3 of 44 stacks: 2 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost34
Daily prayer
A fixed time for prayer each morning, before the phone and before the day starts
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost35
Daily step target
Hold a fixed daily step count so everyday movement does not quietly shrink on a diet
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost36
Daily writing
Write something every day, published or not
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost37
Deep work blocks
Long, scheduled, distraction-free sessions on one cognitively hard task
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost38
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost39
Deliberate discomfort
Choosing the thing you do not want to do, daily, as its own training
Backed by 3 of 44 stacks: 1 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost40
Habit tracking
Mark the calendar every day you do it, then protect the chain
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost41
Personal mantra
A quote kept where you will see it before you perform, taped up or written on your gear
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost42
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost43
Regular weigh-ins
Weighing in a few times a week and reading the trend, not the daily number
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost44
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost45
Time blocking
Give every hour of the workday a job before the day starts
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost46
Time with family and friends
Protected off-hours with the people who knew you before the job did
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost47
Warm bath or shower before bed
Warm water an hour or two before sleep drops core temperature after
Backed by 3 of 44 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost48
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost49
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost50
Daily hydration target
Drinking to a set daily volume, often half your body weight in ounces
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost51
Digital declutter
A 30-day break from optional tech, then reintroduce deliberately
Backed by 2 of 44 stacks: 0 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost52
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost53
Habit stacking
Anchor a new habit to one you already do without thinking
Backed by 2 of 44 stacks: 0 do it, 1 recommend it, 1 have discussed it - ProtocolFREE, no cost54
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost55
Hot water with lemon
A mug of hot water with a slice of lemon, to start the day or wind it down
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost56
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost57
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost58
Multi-day fasting
Going without food for two to five days, done rarely and usually with medical oversight
Backed by 2 of 44 stacks: 0 do it, 0 recommend it, 2 have discussed it - ProtocolFREE, no cost59
Never miss twice
One missed day is an accident; two is the start of a new habit
Backed by 2 of 44 stacks: 0 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost60
No eating close to bedtime
Finishing the last meal a few hours before sleep so digestion is done by lights out
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost61
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost62
Pomodoro technique
Work in timed sprints, usually 25 minutes on and 5 minutes off
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost63
Regular check-ins with friends
A standing group chat or text that asks how you actually are
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost64
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost65
Scheduled rest days
Fixed days off training each week so recovery is planned rather than forced by injury
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost66
Screens off an hour before bed
Phone, laptop and TV closed for the last hour, replaced by a book or nothing at all
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost67
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost68
Temptation bundling
Only allow yourself something you want while doing something you avoid
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost69
Thinking retreats
Blocks of time cleared of the schedule to sit with one hard problem
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost70
Training first thing
The workout goes before the workday; a session planned for later tends not to happen
Backed by 2 of 44 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost71
Two-minute rule
Scale any new habit down until it takes under two minutes to start
Backed by 2 of 44 stacks: 0 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost72
Workday shutdown ritual
A fixed end-of-day routine that closes open loops so work stops
Backed by 2 of 44 stacks: 1 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost73
20-slot punch card rule
Imagine a lifetime card with only 20 punches: every big decision has to earn one
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost74
5 Second Rule countdown
Count 5-4-3-2-1 out loud and move before hesitation talks you out of it
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost75
80/20 analysis
List what produces results and what produces misery, then cut hard
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost76
A few high-quality decisions a day
Aim for three well-made decisions rather than a hundred rushed ones
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost77
Accountability mirror
Telling yourself the blunt truth in the mirror every day, then fixing it
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost78
Act on the thing causing stress
Make the first call or send the first email on whatever is nagging at you
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - AppFREE, no cost79Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
- ProtocolFREE, no cost80
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost81
Backward planning
Start from the fixed deadline, list what has to happen before it, then work back
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost82
Box breathing
Inhale, hold, exhale, hold, each for a count of four, repeated for a few minutes
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost83
Chess
Short games used as a mental reset between blocks of demanding work
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost84
Circle of competence
Work only inside the area you can genuinely evaluate, and know exactly where its edge is
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost85
Cookie jar
A mental store of past wins to draw on when you want to quit
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost86
Daily design
Writing the day ahead in the past tense, then scoring it out of ten at night
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost87
Day one, week one mentality
Show up every day as prepared as you were on the first day of the job
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost88
Deliberate wandering
Unplanned, inefficient exploration kept on purpose as the counterweight to efficiency
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost89
Disagree and commit
State your objection once, then back the decision fully instead of relitigating it
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost90
Documenting the journey
Filming and publishing the work in progress, failures included, before it succeeds
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost91
Evening reset
Clear today's mess and stage tomorrow before you go to bed
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost92
Fear-setting
Write down the worst case, how to prevent it, and how to repair it
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost93
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost94
Grease the groove
Frequent easy sets of one lift spread through the day, never near failure
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost95
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost96
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost97
High five in the mirror
A silent high five to your own reflection after brushing your teeth
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost98
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost99
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost100
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost101
Inner scorecard
Judge yourself by your own standards rather than by how the world grades you
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost102
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost103
Killing the ANTs
Writing down automatic negative thoughts and putting each one on trial
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost104
Learning something new daily
A short block each day on a skill you have never had before
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost105
Lenten fasting
Forty days of giving something up, plus fast and meat-free days, in the Christian calendar
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost106
Let them, let me
Two words to stop managing other people, then two more to decide what you do
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost107
Lion's breath
One deep breath in, then a big loud exhale, used to break a spiral of frustration
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost108
Long rest between sets
Three to five minutes or more between heavy sets so each one starts fresh
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost109
Low but sufficient protein
Keeping protein modest through midlife, then raising it again in later years
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost110
Making the bed
The first completed task of the day, done before anything else
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost111
Margin notes
Writing in the margins while reading, especially where you disagree with the author
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost112
Menstrual cycle tracking
Logging cycle days and symptoms, then reading training and fueling against them
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost113
Morning puttering
A slow, unscheduled first hour or two: coffee, the paper, breakfast, no meetings
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost114
Nasal breathing
Breathe through the nose by default, including during easy exercise
Backed by 1 of 44 stacks: 0 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost115
No fried food or artificial sugar
Dropping fried food, artificial sweeteners and artificial drinks, at least while competing
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost116
No phone calls after 10 p.m.
A hard stop on calls and conversations late in the evening so the brain can wind down
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost117
No sugary soft drinks
Water as the default drink, with sugar-sweetened sodas cut out entirely
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - AppFREE, no cost118Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
- ProtocolFREE, no cost119
Obituary test
Decide what you want your obituary to say, then live so as to deserve it
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost120
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost121
One Page Miracle
One sheet naming what you want in relationships, work, money and health
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost122
Open calendar
An appointment book kept almost empty so most days are free for reading and thinking
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost123
Partial reps
Squeezing shortened reps out of a set once full range of motion has gone
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost124
Physiological sigh
Two inhales through the nose, one long exhale; heart rate drops within seconds
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost125
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost126
Posing practice
Rehearsing competition poses as its own session in the weeks before a show
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost127
Progressive muscle relaxation
Tensing and releasing muscle groups in order to find and drop held tension
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost128
Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost129
Quitting social media
Deleting the accounts rather than trying to use them less
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost130
Regret minimization framework
Picture yourself at 80 looking back, then pick the option you would regret least
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost131
Rewriting notes by hand
Copying the same material out longhand, daily, until it sticks
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost132
Saying I get to instead of I have to
Swap one verb in your self-talk and the daily grind reads as a privilege
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost133
Self-coached contest prep
Setting your own calories, cardio and peak week instead of hiring a prep coach
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost134
Six small meals a day
Eating every three to four hours instead of three large meals
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost135
Six-page narrative memo
A written memo read silently at the start of the meeting, in place of slides
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost136
Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost137
Taking the stairs
Stairs over elevators, and carrying your own bags, as movement built into the day
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost138
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost139
The 5x5 method
Five sets of five on one main lift, adding weight only when all sets come out clean
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost140
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost141
The brain check question
Asking whether a choice is good or bad for your brain before you make it
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost142
Time in nature
Deliberate time outdoors among trees, water or open sky, most days
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost143
Training as practice
Treating a session as skill rehearsal rather than a workout to be survived
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost144
Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost145
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost146
Two-way door decisions
Sort choices by how reversible they are, then move fast on the reversible ones
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost147
Vision setting
Write down a specific picture of who you are becoming, then filter decisions through it
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost148
Visualization
Rehearsing a performance in your head before you do it for real
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost149
Washing the dishes
Doing the dishes by hand after dinner as a fixed, screen-free end to the day
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost150
Water before coffee
A full glass of water on waking, before the first cup of coffee
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - AppFREE, no cost151
Wordle
The daily five-letter word puzzle, one game a day, scores shared with friends
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost152
Work-life harmony
Treat work and home as feeding each other rather than as a strict trade-off
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost153
Written goal sheet
Goals written down, in numbers, and kept where you see them every morning
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost154
Yearly audit
Seven questions and a scroll through the year's photos before setting goals
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.