Page 21 - Jilli Optimize Handbook v1
P. 21
1) 25 minutes exercise plus/ or 10k steps 2) Maintain right balance
animals 3) Throw out factory processed food +1 = No vegetable oils
electronics in room just do it again 6) Aim for
Eat Real Food = 1) Do not drink your sugar 2) No factory farmed
Eating Sunset 4 hours before sleep 2) 13 hr gap in 24 hours
THE OPTIMIZER DISCIPLINES/RULES
3) Move/ get up every 1000 seconds (20 mins)
1) 7 to 8 hours minimum 2) No blue light –
3) Digital Sunset 1 hr before go to bed 1) Through nose 2 ) Into belly 3) Exhale slightly longer than inhale = Rhythm/ chunk your time 90 mins deep then 20 mins downtime 1) 3 x 3 GRID every day 2) Debrief 123 daily 3) Gratitude 3 + 3 daily 4) Wildly Important Goal daily 3 by 2 = 1) 1 or 2 in Energy, Work and Love 2) 3 people 1) Just do it 2) Do it with dignity 3)
3) Caffeine curfew 5) When mind wanders – minutes Thankyou 5 1 7
1) 5/ 1/ 7
FOOD EATING MOVING SLEEPING BREATHING FOCUSING JOURNAL GRATITUDE MEDITATION HABITS MASTERPIECE DAYS OPTIMIZE COACH
