1. Find your afternoon through time: Around 2-3 pm (after ~7 hours of waking up).
2. Create a peaceful environment: Turn off notifications, dim the lights, etc.
3. Down a cup of coffee: The most efficient nap is the nappuccino. The ca...

3 step process -

1. Determine your chronotype: Lark( morning type), Owl (night type), or Third bird (in between)
2. Determine what you need to do. Does it involve heads-down analysis or head-in-the-sky insight? Or are you trying to make a decision?
3. Look at th...

1. If you’re on a ballot (county commissioner, prom queen, the Oscars)
2. If you’re not the default choice
3. If there are relatively few competitors (say, five or fewer) - for the advantage of the “primacy effect”
4. If you’re interviewing for a job and you’re up against several...

1. If you are the default choice, don’t go first.
2. If there are many competitors (not necessarily strong ones, just a large number of them), going later can confer a small advantage, and going last can confer a huge one.
3. If you’re operating in an...

• Lose weight: Morning exercise (after waking up) may burn 20 percent more fat than later, post-food workouts.
• Boost mood: Cardio workouts—swimming, running, even walking the dog— do it in the evening, you’ll end up sleeping through some of the good fe...

Each day, alongside your list of tasks to complete, meetings to attend, and deadlines to hit, make a list of the breaks you’re going to take.

Start by trying three breaks per day. List when you’re going to take those breaks, how long they’re going to last, ...

1. Drink a glass of water when you wake up.
2. Don’t drink coffee immediately after you wake up.
3. Soak up the morning sun.
4. Schedule talk therapy, appointments for the morning.

1.  Be aware: Simply knowing that you’re operating at a suboptimal time can be helpful because you can correct for your chronotype in small but powerful ways.
2. Work the margins: Even if you can’t control the big things, you might still be able to shape t...