notes I extracted out of the "Day in a Life" video essay by@lexfridman
T a c t i c a l &
i n s p i r i n g π
Remember to make it your own, not to copy it entirely
T a c t i c a l &
i n s p i r i n g π
Remember to make it your own, not to copy it entirely
MORNING
β
Sleep = 6-8h/night
30 min. power nap during the day
Lex sometimes does sprints, pulling all-nighters
Sleep. Diet. Exercise. β the essentials for productivity
Add passion and whatever else you need to do be happy and keep your stress levels low.
β
Sleep = 6-8h/night
30 min. power nap during the day
Lex sometimes does sprints, pulling all-nighters
Sleep. Diet. Exercise. β the essentials for productivity
Add passion and whatever else you need to do be happy and keep your stress levels low.
LIST
β
1 Rules & constraints
2 Gratitude
3 Long-term goals
4 Short-term goals
5 Visualize the day
6 Core principles
β
1 Rules & constraints
2 Gratitude
3 Long-term goals
4 Short-term goals
5 Visualize the day
6 Core principles
1 Rules & constraints
β
A constant reminder on the current set of rules, constraints, various addictions, time-draining things.
β
A constant reminder on the current set of rules, constraints, various addictions, time-draining things.
Only checks social media when he posts content.
No more than 10 minutes.
Very important to control.
You can also remove yourself from social media entirely.
No more than 10 minutes.
Very important to control.
You can also remove yourself from social media entirely.
He makes sure he exercises every single day.
He has a strict diet that he follows. Keto.
But he also makes sure to balance things out and eat food he enjoys as well.
This is the first part of the mantra.
He has a strict diet that he follows. Keto.
But he also makes sure to balance things out and eat food he enjoys as well.
This is the first part of the mantra.
2 Gratitude
β
Visualize and meditate on the idea that he might die today.
Mostly just breathing in and out. Then pause. Life is amazing.
β
Visualize and meditate on the idea that he might die today.
Mostly just breathing in and out. Then pause. Life is amazing.
3 Long-term goals
β
Ambitions, big goals that he would like to achieve in the next 5 years.
He does this out loud.
β
Ambitions, big goals that he would like to achieve in the next 5 years.
He does this out loud.
4 Short-term goals
β
By the end of 2021, I want to do X.
These might be sometimes out of reach, but achievable.
"If I really work my butt off, then this is really possible. Letβs get to work."
β
By the end of 2021, I want to do X.
These might be sometimes out of reach, but achievable.
"If I really work my butt off, then this is really possible. Letβs get to work."
5 Visualize the day
β
He literally tries to visualize himself going through the day.
Think about a game of Sims you are playing and moving your characters on fast-forward.
Both the struggles and focusing on the timing and the beat of the day.
β
He literally tries to visualize himself going through the day.
Think about a game of Sims you are playing and moving your characters on fast-forward.
Both the struggles and focusing on the timing and the beat of the day.
6 Core principles
β
Compassion.
Empathy.
Love.
Character.
Integrity.
Strength.
Both physical and mental.
β
Compassion.
Empathy.
Love.
Character.
Integrity.
Strength.
Both physical and mental.
Work session #1
4-hour session of deep work.
No interruptions.
If an idea tries to derail him, he fights it and leaves it aside for later processing. Ideas will always keep coming.
Interruptions allowed: water, coffee, bathroom
Tries to limit those as much as he can.
4-hour session of deep work.
No interruptions.
If an idea tries to derail him, he fights it and leaves it aside for later processing. Ideas will always keep coming.
Interruptions allowed: water, coffee, bathroom
Tries to limit those as much as he can.
Ideal: 1
He uses an autonomous standing desk.
Sometimes he sits, sometimes he stands.
Donβt wear a suit at home.
He uses an autonomous standing desk.
Sometimes he sits, sometimes he stands.
Donβt wear a suit at home.
SETUP
β
3 monitors
ergonomic keyboard from Kinesis
Emacs editor
Drained but happy at the end of the session.
β
3 monitors
ergonomic keyboard from Kinesis
Emacs editor
Drained but happy at the end of the session.
Social Media & Guitar
β
Posts podcast.
Checks comments from the previous day.
The whole experience should be under 10 minutes.
20 minutes guitar and piano session.
Music in general.
Every single day.
β
Posts podcast.
Checks comments from the previous day.
The whole experience should be under 10 minutes.
20 minutes guitar and piano session.
Music in general.
Every single day.
Exercise
β
1-2 hours of suffering AKA exercise.
Long run.
Listens to brown noise while he runs.
2-3 miles into the run β> switches to an audiobook
Currently listening to a book called *Rise and Fall of the Third Reich*
If you do not study history, you are doomed to repeat it.
β
1-2 hours of suffering AKA exercise.
Long run.
Listens to brown noise while he runs.
2-3 miles into the run β> switches to an audiobook
Currently listening to a book called *Rise and Fall of the Third Reich*
If you do not study history, you are doomed to repeat it.
Current exercise routine
β
Runs a minimum of 6 miles every day
3-4 miles in he decides how far he wants to go
He usually doesnβt feel like running, but he does it anyway and he ends up feeling really good
This takes about 1 hour.
β
Runs a minimum of 6 miles every day
3-4 miles in he decides how far he wants to go
He usually doesnβt feel like running, but he does it anyway and he ends up feeling really good
This takes about 1 hour.
After that, he does a session of body-weight exercises.
Now he does the David Goggins-inspired Nickel And Dime Workout.
5 pull-ups & 10 push-ups every minute
15-20 minutes of that.
Now he does the David Goggins-inspired Nickel And Dime Workout.
5 pull-ups & 10 push-ups every minute
15-20 minutes of that.
Hard on the mind, body, but good for the soul.
He also does fasting. 14-16 hours.
Loves to exercise while fasting.
This is a personal preference. Everybody is different. Never forget that.
He also does fasting. 14-16 hours.
Loves to exercise while fasting.
This is a personal preference. Everybody is different. Never forget that.
Shower
β
Cold shower for the first minute
Plays a 1-minute long song to support the grind
During the shower, he thinks about the next step he should focus on in his second deep work session.
β
Cold shower for the first minute
Plays a 1-minute long song to support the grind
During the shower, he thinks about the next step he should focus on in his second deep work session.
Deep work session #2
β
Another 4-hour session where he continues a particular task focused for 4 hours straight.
Focus on being present.
If things do not seem to work. Stay in there. It will come.
Some minutes are rough, and the rest are full of bliss.
β
Another 4-hour session where he continues a particular task focused for 4 hours straight.
Focus on being present.
If things do not seem to work. Stay in there. It will come.
Some minutes are rough, and the rest are full of bliss.
EATING
β
He usually eats 2 times per day.
He does fasting for 14-16 hours.
He is currently on a Keto diet.
βSuitsβ his current situation.
He eats meat and vegetables.
About 2 pounds of meat, 1800-2000 calories per meal.
Grass Fed Ground Beef as an example.
β
He usually eats 2 times per day.
He does fasting for 14-16 hours.
He is currently on a Keto diet.
βSuitsβ his current situation.
He eats meat and vegetables.
About 2 pounds of meat, 1800-2000 calories per meal.
Grass Fed Ground Beef as an example.
Cauliflower for veggies.
Goes crazy with the carrots sometimes. Party vegetable.
Electrolytes.
Sodium pills. 1000 mg in pill form.
Potassium pills.
Magnesium glycinate.
Fish oil.
First 2 days of Keto brought him headaches.
Listen to your body. This is not medical advice.
Goes crazy with the carrots sometimes. Party vegetable.
Electrolytes.
Sodium pills. 1000 mg in pill form.
Potassium pills.
Magnesium glycinate.
Fish oil.
First 2 days of Keto brought him headaches.
Listen to your body. This is not medical advice.
Shallow Work Session
β
4-hour session of relaxed work
E-mail check 3 times per day tops
Video editing
Website design
Hang out with friends
β
4-hour session of relaxed work
E-mail check 3 times per day tops
Video editing
Website design
Hang out with friends
Opens terminal.
IF girlfriend THEN girlfriend time.
No girlfriend yet. Where are you BTW?
Throws in some documentaries, Netflix. He is human.
Few distractions. Few breaks.
A big fan of a random adventure.
IF girlfriend THEN girlfriend time.
No girlfriend yet. Where are you BTW?
Throws in some documentaries, Netflix. He is human.
Few distractions. Few breaks.
A big fan of a random adventure.
Reading
β
2+ hours of reading
1 hour = scientific paper 1+ of literature (fiction/non-fiction)
Every single day he reads at least 1 paper. He is currently reading GPT-3 related papers. He thinks deeply while reading.
What are the deep questions to ask?
β
2+ hours of reading
1 hour = scientific paper 1+ of literature (fiction/non-fiction)
Every single day he reads at least 1 paper. He is currently reading GPT-3 related papers. He thinks deeply while reading.
What are the deep questions to ask?
1+ of literature (fiction/non-fiction)
Right now he is reading the major novels of Dostoyevsky.
Does this on the desk or on the bed.
After the reading session, he takes a pause and does the part of the mantra he did in the morning.
Right now he is reading the major novels of Dostoyevsky.
Does this on the desk or on the bed.
After the reading session, he takes a pause and does the part of the mantra he did in the morning.
Please note that these are some quick notes I took out of Lexβs video essay. You should watch the full video for additional golden nuggets and the extended version of each idea!
if you enjoyed this, you can follow me at @VisualTheory_
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