• Up before 7 AM and out of the door for a walk/run/sprints.

  • This will shift my circadian rhythm (internal 24 hour clock which regulates a host of activities in the body like hormone release, body temperature regulation, sleep-wake cycle and more) to be in tune with day and night.

  • Physical exertion upon waking up will improve alertness early in the morning.

  • Instead of showing up at work barely out of slumber, be primed for a productive day.

• Daily exercise.

  • At least 10k steps for sufficient activity throughout the day.

  • A 30 minute calisthenic workout at home or outdoors early in the morning. No gym.

  • Philosophical shift in training from bodybuilding to functional training + energy regulation + mental stimulation.

  • Full body workouts.

• A diet comprised of whole / minimally processed food.

  • 9/10 meals are healthy and home cooked.

  • No sugar.

    • Except with the occasional milk coffee (Cappuccino, Latte).

  • Optimise for protein, quality fats and minimal carbs from sources like fruits and vegetables.

• A strict no-low-effort-entertainment policy.

  • No content scrolling

  • No shows

  • No movies

  • Cultivate boredom

  • Mindset shift from consumption oriented to creativity oriented.

• Daily writing.

  • What have you learned personally and professionally?

  • What idea or theory did you read in a book that was fascinating?

  • Write down an experience from the past. Tell a story. (Inspired by Storyworthy by Matthew Dicks)

  • Visualise the future - let your imagination run free.

  • Ask Ai for writing prompts.

I want 2025 to be a year of exponential growth. Not just ordinary progress, but real transformation:

• Deeper knowledge

• Stronger skillsets

• Measurable progress

• Harder, better, faster, stronger and smarter.

All the good stuff!

AND, all of this has to be underlined with a sense of adventure because if you're not having fun along the way, then what's the damn point, right?

But this is not going to happen automatically, on accident, or on its own.

Growth has to be manufactured.

You have to stop being the monkey acting randomly and on impulse, at least for a while.

You have to become the monkey with the plan. You have to have a recipe! We have to define a system that we follow without question, and if the system is well thought out and well designed, it will have the desired effect. And if the system doesn't work, it can be modified once we have some data.

So what is the recipe?

I don't have the whole recipe yet. But here are some of the ingredients:

• Boredom: By rejecting instant entertainment (doom scrolling, binge watching, junk processed food), I will be able to cultivate boredom.

• Create don't consume: Mindset shift from a consumer to a producer. Consumption is easy. Doesn't really require effort. Ideating, creating and producing however require effort, energy and time.

• Minimalism: Do more of less. Instead of spreading myself around doing many things together, focusing on a few things that actually move the needle.

• Execution: Once the plan is set, it has to be executed relentlessly. All thinking and no action offers no tangible value. It is essential but beyond a point it is just entertainment.

And when I combine these ingredients - embracing boredom, choosing creation over consumption, maintaining focus through minimalism, and executing relentlessly - I'll have the energy and motivation to do the things that require greater effort but yield lasting satisfaction.

This is my recipe for an exciting 2025. Let's cook!

I spent 6 months doing the absolute bare minimum and 6 months actively chasing a goal. Here's what I learned:

While doing the bare minimum:

I was watching a lot of TV series.

I was eating a lot of junk food.

I was doom scrolling like crazy.

Classic consumer behavior.

But as a consequence, I was getting fat, lazy, and stupid. Now in the moment, it felt pretty good. And it was pretty easy.

But on the other hand, when I was actively pursuing a goal, when I was living an objective oriented life:

I was running. I was reading. I was cooking.

And because I was documenting the process, I was also writing, shooting, and editing, while doing my 9:5 job.

This felt difficult, but the days felt fuller, and I slept like a baby. So if the success metric is satisfaction and fulfilment, I found the answer to lie in doing more.