<ul>
<li>Use a gym partner to create accountability and make sure you exercise.</li>
<li>Lay out your workout clothes the night before and put them in a visible place.</li>
<li>Park your car at a healthy distance from your destination.</li>
<li>Take the stairs when you can.</li>
<li>Stand up during meetings at work.</li>
</ul>

Exercise more

<ul>
<li>Don't keep in the house food that isn’t on your diet or you know is unhealthy.</li>
<li>Buy items from the outer edges of the grocery store. The aisles are usually used for junk and processed foods.</li>
<li>Trick your brain into eating less by using smaller plates and bowls.</li>
<li>Plan and prep your meals in advance so you always know what to eat each day.</li>
</ul>

Eat healthier

<ul>
<li>Work in full-screen mode to remove all distractions and focus on the task at hand.</li>
<li>Always wear headphones.</li>
<li>Plan your entire week on Sunday.</li>
<li>Listen to the same song on repeat. It help you lose track of time and focus on your task.</li>
<li>Design productivity spaces for different types of work.</li>
</ul>

Deep work

<ul>
<li>Clean your desk at the end of the day.</li>
<li>To avoid decision fatigue early in the morning, choose all your outfits for the week on Sunday night.</li>
<li>Use the 2-minute rule: if it can be done in 2 minutes, just do it; if it takes more than two minutes, start it.</li>
<li>Only use a handful of productivity apps to get things done.</li>
</ul>

Productivity

“First, never underestimate the power of inertia. Second, that power can be harnessed.”

Design your life like a choice architect:
<ul>
<li>Encourage smarter decisions you want to do by making them more accessible.</li>
<li>Add friction to habits you want to quit, making them less accessible, or remove the option to perform them completely.</li>
</ul>

Designing your life

90% of your daily decisions happen automatically, many shaped by your environment. Thus, most decisions are a habit, not a deliberate choice.
To make smarter choices, design smarter defaults. And habits can be developed by shaping the invisible defaults of your life.

Default choices

<ul>
<li>Use cash for your daily expenses by default.</li>
<li>Never buy something on impulse. Think about how many hours it took you to earn that money.</li>
<li>Go for quality, not quantity.</li>
<li>Stick to the list when grocery shopping.</li>
<li>Go to the supermarket when you are full.</li>
<li>Cancel unused subscriptions and everything you can live without.</li>
</ul>

Spend less

Do you want to make smarter decisions everyday day? 90% of your daily decisions happen automatically, many shaped by environment. Most decisions are a habit, not a deliberate choice. And habits can be developed by shaping the invisible defaults of your life. To make smarter choices, design smarter defaults.

RICHARD THALER

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RENE PROYER

Day 32:

JORDAN B. PETERSON