Consistent sleep leads to great health and productivity.

3 reasons why you shouldn’t take melatonin:

Reason #1: If you have no problem falling asleep at the same time every day.

Melatonin is the supplement high-level athletes use when traveling to get used to a new timezone fast.

Melatonin makes consistent sleep time easy.

Reason #2: You like drugs.

Melatonin is super safe to use and doesn’t cause any physiological addiction. (check with your doctor though, no medical advice here)

I consumed 100+ melatonin tablets and it didn’t affect me in any way except for sleeping better.

Reason #3: Menno Henselmans uses and recommends it.

If you don’t like Menno and his evidence-based approach, you shouldn’t listen to what he says.

Don’t listen to my favorite fitness content creator of all time.



“Procrastination is just a feedback system to let you know that you’re pursuing something that’s not important to you.”

3 steps to stop procrastinating:

Step 1: Determine your highest value

• What’s the most important thing to you?

• What do you spend the most time and energy on?

• What are you thinking about all day?

• What energizes you but not other people?

• What could you do all day every day?

Step 2: Link everything you do to your highest value

• How does making money help with your highest value?

• How do your relationships help with your highest value?

• How do your health goals help with your highest value?

Everything benefits your highest value in some way.

Step 3: Delegate the rest

Eliminate, delegate, automate.



Stop miracle morning.

Step 1: Plan tomorrow the evening before

Tomorrow’s calendar gets timeblocked to minute-precision for the whole day.

Step 2: Sleep between 9 and 10 pm

(which leads to waking up around 4–5 am)

Consistent sleep time leads to a consistent routine.

Step 3: Start working after waking up

The hard work gets done in the morning without break before 12 am.

(Step 3.5: Lunch & workout)

A break with lunch and a workout if it’s a workout day (every other day is a workout day).

Step 4: Second half of the daily work

The afternoon work consist mostly of meetings, 1on1 calls, management and administrative work.



Break your pattern.

That’s it.

Thank you for reading.

It can be hard to break your pattern, right?

You may be thinking of something you really wanna change.

But you just can’t do it.

I won’t tell you the complete solution in this post but here’s something you can try:

Break your pattern. (hahahaha)

3 easy & effortless things you can try:

  • change your physical state (examples: cold shower, run, walk, relaxation, massage, meditation, nap, sports, spa, getting yelled at by your grandma)
  • change your environment (examples: change house, change friends, change country)
  • start a challenge with someone who holds you accountable (example: start a challenge of watching 1 hour of Tony Robbins every day with a friend)

You can do something fun you never did before.

“Insanity is doing the same thing over and over and expecting different results.”



Mike Ying

Mike Ying

🌊 Minimize Effort, Maximize Happiness ✍️ Daily: Psychology x Spirituality x Productivity for those that want more out of life