80/20 Actionable Life Habits for a Better Life and Wellbeing
Table of Contents
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Sleep
1. Sleep 8h – Consistent bedtime, aim for ~40 heart rate before bed, calm space
2. Eat balanced – Eat healthy foods, mostly plants, in moderation. Basic supplements.
3. Exercise 5h/week – Combine cardio, strength, and flexibility training for overall fitness.
4. Get the basic checkups – Yearly blood, dentist, cancer screenings
5. Avoid toxins and addictions – Tobacco, alcohol, drugs, and refined sugar.
Mind
1. Feel all feelings – Learn to recognise emotions and not suppress them. See the cause.
2. Learn to self-regulate - Use exercise, breath, music, socialising, nature to self-regulate.
3. Meditate regularly – To improve focus, to experience impermanence, to process
4. Practice gratitude - Train yourself to see the positive, one minute every day at a time
5. Avoid toxins and addictions - Social media, news, porn, video games, shows.
Home
1. Design for lazy – Friends close by, snacks far away, no TV, blocked apps, declutter.
2. Minimize commute – Live close to work or work remotely. Walk or cycle everywhere.
3. Invest in comfort – A bed, a work setup, kitchen, a space you want to host in.
4. Get good air - Regularly ventilate to keep CO2 levels low. Avoid the inner city.
5. Live close to nature - Nature calms the nervous system. Optimise your location.
Money
1. Spend less than you earn – Budget and review regularly. No credit card debt.
2. Build a half-year buffer – Build security by having a six-month cash buffer.
3. Plan and automate – Automate savings and donations and focus on no-work like ETFs.
4. Wait before you spend - The longer the larger the purchase. Wait for emotions to ebb.
5. Don’t gamble - No poker, startups, stocks, crypto, prediction markets.
Friends
1. Be deeply curious – Listen deeply and understand others’ perspectives and emotions.
2. Nurture deep friendships – Actively build key friendships. They don’t just happen.
3. Cultivate generosity – Give your time, support, and attention. Don’t expect a return.
4. Be the spark – Actively reach out and host or plan gatherings.
5. Start with trust - Assume the best from people, but stay open to be proven wrong.
Love
1. Practice self‑love – Treat yourself like you would treat your best friend or love.
2. Love actively – Make time, either for your partner/children or for dating.
3. Embrace vulnerability – Communicate needs and emotions clearly to deepen trust.
4. Build safe attachment - Validate your loved ones needs. Show them you support them.
5. Express love with touch – Hug, massage, cuddle, love. All with consent of course.
Work
1. Develop high‑impact skills – Hard skills, soft skills, self-management
2. Trial and error - Do internships, work trials, apply frequently, find personal fit
3. Find deep waters, aim high - Seek out opportunities that stretch your comfort zone
4. Deliver measurable value – Always focus on the value delivered, not gained by you.
5. Build a strong network - Network, build your own CRM, actively connect people.
Play
1. Create novelty – Seek out new experiences, activities, travel, broaden your view.
2. Make time for play – Schedule dedicated time and embrace spontaneous adventures.
3. Learn to play – “Fun skills” like music, art, dancing, humor, improv, games.
4. Play together - Parallel play, joint play, virtual play. Together is better than alone.
5. Make everything fun – Find playfulness in everything, from workout to career.
Growth
1. Plan and review - Plan broadly every year and review briefly every week.
2. First explore, then exploit – Experiment early, but keep growing all throughout life.
3. Learn from others – Learn from coach, colleague, therapist, teacher to learn faster.
4. Build habits iteratively – Value small, consistent steps over waiting for perfection.
5. Cultivate wisdom – Listen broadly and think deeply before adopting new ideas.
Meaning
1. Know Your values – Focus on generosity, curiosity, fairness, and love.
2. Speak your values – Actively debate. Vote. Go to protests. Join a political party.
3. Practice your values – Pursue a career in line with your values. Regularly review.
4. Support your values - Donate 10% of your money to high-impact charities. Volunteer.
5. Grow your values – Close friendships with similar values, befriend people with others.
Appendix: Second Draft Text
Love
1. Practice self‑love – Treat yourself like you would treat your best friend or love.
2. Love actively – Make time, either for your partner/children or for dating.
3. Embrace vulnerability – Communicate needs and emotions clearly to deepen trust.
4. Build safe attachment - Validate your loved ones needs. Show them you support them.
5. Express love with touch – Hug, massage, cuddle, love. All with consent of course.
Work
1. Develop high‑impact skills – Hard skills, soft skills, self-management
2. Trial and error - Do internships, work trials, apply frequently, find personal fit
3. Find deep waters, aim high - Seek out opportunities that stretch your comfort zone
4. Deliver measurable value – Always focus on the value delivered, not gained by you.
5. Build a strong network - Network, build your own CRM, actively connect people.
Play
1. Create novelty – Seek out new experiences, activities, travel, broaden your view.
2. Make time for play – Schedule dedicated time and embrace spontaneous adventures.
3. Learn to play – “Fun skills” like music, art, dancing, humor, improv, games.
4. Play together - Parallel play, joint play, virtual play. Together is better than alone.
5. Make everything fun – Find playfulness in everything, from workout to career.
Growth
1. Plan and review - Plan broadly every year and review briefly every week.
2. First explore, then exploit – Experiment early, but keep growing all throughout life.
3. Learn from others – Learn from coach, colleague, therapist, teacher to learn faster.
4. Build habits iteratively – Value small, consistent steps over waiting for perfection.
5. Cultivate wisdom – Listen broadly and think deeply before adopting new ideas.
Meaning
1. Know Your values – Focus on generosity, curiosity, fairness, and love.
2. Speak your values – Actively debate. Vote. Go to protests. Join a political party.
3. Practice your values – Pursue a career in line with your values. Regularly review.
4. Support your values - Donate 10% of your money to high-impact charities. Volunteer.
5. Grow your values – Close friendships with similar values, befriend people with others.