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When I was in my early 20s, I became obsessed with designing the perfect day.
I figured if I just kept experimenting, I’d eventually hit on the optimum formula—one ideal day I could repeat forever that would lead to peak performance and maximum growth. But after a while, I realized something important: there is no one perfect way to do it.
What works for someone else might not work for you. And trying to layer on every habit, every productivity hack, every piece of advice I came across… it just created overwhelm. I wasn’t building momentum—I was building burnout.
So I shifted my approach. Instead of trying to do everything every day, I started focusing on building a rhythm. Not a rigid routine, but a set of habits that, over the course of a week, a month, or a year, moved me in the right direction. I tried to touch many of them daily—but gave myself grace when I didn’t.
That’s what inspired this list. These are 10 practical habits that have worked for me and others I’ve learned from. You don’t have to do all of them every day. But if you pull from this list consistently, you’ll start to build a rhythm that works for you. And you’ll likely find a few of these become daily anchors—not because you have to, but because you want to.
Scrolling articles or social feeds can be helpful—but real growth happens when you dive into something deeper.
A physical book. A compelling audiobook. Something that challenges your thinking or expands your perspective. When you commit even 10 minutes to substantial reading every day, you sharpen your focus, deepen your knowledge, and expose yourself to higher-quality ideas.
Tip: Keep a short list of books ready to go so you’re never stuck deciding.
Walking is underrated. It’s simple, free, and incredibly effective.
Whether it’s your main movement or a supplement to your workout, a walk gives you physical, mental, and environmental benefits all at once. You get your blood flowing, stretch out stiff muscles, change your scenery, maybe run into a neighbor—and even squeeze in an audiobook or podcast.
Sometimes the best way to reset your energy is just to walk around the block.
Journaling isn’t about filling pages—it’s about creating space for self-reflection.
You can write two sentences or twenty. Just get your thoughts down. It might be gratitude. It might be a problem you’re working through. Or just what you noticed about your day. This habit builds clarity over time.
Bonus: You’ll be amazed how helpful it is to look back and see how far you’ve come.
You don’t need to go full athlete mode to feel the benefits of movement.
Some squats, a mobility flow, a few push-ups, or a dance break in your kitchen—anything that gets your blood moving counts. Your body was made to move, and when you do, everything else gets better: mood, focus, energy, sleep.
This habit doesn’t have to be long or intense—it just has to happen.
Music changes state. Quickly.
Whether it’s pump-up music to start your day, a mellow track to wind down, or a nostalgic favorite that makes you smile—music lets you shift your energy without needing to think too hard about it. Keep playlists for different moods and use them as tools.
This might be the easiest habit on the list to add—and one of the most powerful.
Cooking for yourself is an act of care. It doesn’t have to be fancy—just intentional.
A simple, whole-food meal gives you nutrients, rhythm, and a break from decision fatigue. It also reinforces the mindset: “I take care of my body.” Whether it’s breakfast, lunch, or dinner, one healthy meal a day can anchor your day and improve your energy.
Pro tip: Use leftovers to make tomorrow’s meal easier. That’s self-care too.
This is one of my favorite habits. Take 20 seconds and send a kind text.
“Hey, I was thinking about you today.”
“Something I saw reminded me of a fun memory.”
“Just wanted to say you made an impact on me.”
These little moments build connection, boost your own mood, and ripple outward in unexpected ways. It’s such a small thing—and it never fails to feel good.
You breathe all day—but doing it on purpose changes your nervous system.
Try this once a day:
Use it before bed. Use it between meetings. Use it before a workout. It’s an instant way to reset, refocus, and recenter.
We’ve all got those little tasks that nag at us. The text we haven’t answered. The drawer we’ve been meaning to organize. The bill we’ve been putting off.
Pick one. Do it. That’s it.
You’ll feel lighter, more in control, and more likely to keep showing up for yourself. Plus, progress builds momentum.
Once a week, take 5–10 minutes to check in with yourself:
It’s not about judgment. It’s about calibration. You’re not aiming for perfection—you’re just tuning the instrument.
Over time, this becomes your compass.
You don’t have to do all 10 things every single day. You don’t even have to try.
Instead, think of this list as inspiration. A set of tools you can reach for. A menu of things that—when done consistently, not perfectly—can help you improve your energy, clarity, confidence, and sense of self.
Pick one today. Try another tomorrow. Stack two together the next day. Build your rhythm.
Because when it comes to growth, it’s not about doing everything. It’s about doing something—and doing it often enough that it starts to change your life.
Want help putting habits like these into practice or integrating them into your daily rhythm?
Join one of our upcoming retreats or drop me a note—I’d love to help you build a system that works for you.
Justin J. Singer is a human performance coach and wellness space architect on a mission to help men conquer burnout and unlock their highest potential through sustainable health, mindset, and physical performance.
After transforming his own life from exhausted entrepreneur to thriving pioneer—replacing chronic stress with purpose-driven energy—he now empowers leaders and teams through 90-day coaching programs, transformative retreats, and bespoke wellness environments.
A veteran designer of performance-driven spaces like the Shadow Sanctuary and protégé of big-wave legend Laird Hamilton, Justin merges 15+ years of high-performance training with real-world resilience strategies. His work has redefined vitality for executives, athletes, and creators worldwide.
Connect & Transform:
JustinJSinger.com | @JustinJSinger | Work With Justin