Men's Health (UK)

Day 25 Simplify the Formula

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You work hard for the sake of working hard. That’s the game. But that’s not real life. Early wake-up times, gym sessions, cold showers – if they’re not serving something bigger, they’re not serving you at all. After enjoying a few more work- and email-free evenings, I realised that what I really needed wasn’t just a way to squeeze in more chores but a routine that helped me give time to the things I care about by setting the daily grind on autopilot.

I needed to streamline. I started by cutting out those cold showers. Because I never loved working out early, I moved my gym sessions to early afternoons. Youngstedt’s research shows that working out as late as 4pm can still benefit circadian timing. I made a habit of walking in the morning instead of using public transport. Elizabeth Murnane, a postdoctor­al researcher at Stanford University, recommende­d that I get at least 25-45 minutes of sunlight early to make waking up easier. By slowing down, I could get it.

The dawn-light alarm and intermitte­nt fasting? Those stayed. Meditation and scribing? Only on those days when I felt stressed. That’s all fine with Osborn: “If you do everything, you’re crushing it,” he told me. “But doing half the things you expected to is still a pretty great day.”

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