I know this post runs the risk of sounding like the opening scene of American Psycho. The truth is that I have two daily modes: one where I feel mentally, physically, and emotionally terrible, and one where I feel the opposite. I am in a constant battle between the loser version of me and the better vision. The better version wins about 80 percent of the daily battles. Below is the routine that creates a better version of me:

Monday - Friday

AM - (Boot up sequence)

Apple cider vinegar and water
Green tea and mint (15 minutes)
Morning spiritual practice (30 Minutes)
Morning Cardio (45 minutes - 90 Minutes)
Stretch (15 Minutes)
Contrast shower(3 minutes hot, 1 minute cold)
First meal at 12 pm
Daily Covid specific vitamins (C, D, Zinc, Selenium)

PM

Nightly spiritual practice(10 Minutes)
Fast starts at 6 pm
Strength training (Monday, Wednesday & Friday). More carbs on those days)
Sleep at 10-11

Weekend

Longer rides/runs on Saturday and Sunday
I eat whatever I want on Saturday. No restrictions and no intermittent fasting

I keep track of all my habits using the Habit Tracker and Zero app. These allow me not only to track but share my habits with my close friends. This has been a game-changer for me - there is something about clicking those buttons that gives me a dopamine hit.

Habits that haven’t stuck

Write for 1 hour every day. (I do write one hour every Monday to publish this blog)
No electronics after 9 pm
No phone
Turmeric Milk

Charles Duhigg describes the habit loop as

Triger
Routine
Reward

This loop that turns behaviors into habits. He asserts that the key to changing a habit is not changing either the trigger or the reward but the routine.

For example, the trigger could be work-related stress, the routine undeserved (etc. a cigarette, snacking), and the reward: a dopamine hit. Duhigg suggests only changing the routine, not the trigger or reward. Over time, that new routine will become a habit. For example, walking 1k steps.

There is a similar idea in programming. Refactoring modifies the code of a function or subroutine without changing the inputs or outputs, to avoid regression impact on the larger system. This is a laborious process, often overlooked due to the fact the eliminated technical debt is very difficult and is easier left ignored.

Can organizations be refactored?

Where the inputs and outputs remain the same but the undesired routines are changed.

	Trigger: Client escalation or production outage

Routine: Assert pressure on staff
  
 Reward: Temporary spike in productivity

Can this be refactored to:

	Trigger: Input client escalation

Routine: Remove waste from the systems
  
Output: Increase in productivity

What is the major difference? The difference is felt over time. The former’s quick fix provides an immediate improvement with long term degradation, while the latter is the opposite.