21 Aug 2025 • Calgary, AB
Here is a list of the things I have found in life to be high leverage, as in low input relative to output.
Sleep
- Wear earplugs (Amazon Howard Leight 200 pack is highest dB reduction lowest cost)
- Cold room
- Black out blinds
- Very low dose melatonin (1.25mg)
- Black electrical tape will block out any small light emitting sources, always have some around.
- Audiobook to get sleepy
- Have eye mask bedside and for travel.
- Sometime after getting into bed, tense every muscle individually from toes to face, as hard as you can for 3–5 seconds, breathe in on tense, out on relax.
Anxiety, Sad, or Feeling Bad
If I do the following things in order, 90 percent of the time, at some point in the list I will be feeling better and can go about my business doing whatever I was struggling to do before. If any of the things on the list have already been done that day, skip to the next item.
- Drink water
- L-theanine, high dose 750mg–1g
- Creatine (10–15g)
- Magnesium
- Fish oil
- Shower (maybe even a cold shower if it's a real challenging day)
- Eat
- Cardio
- Lift weights
- Ashwagandha
- Sleep
High ROI Things to Own
- An extra charger
- Spare headphones (JLab Minis are great backup headphones and very portable)
- Good shoe insoles
- Kuru Toga mechanical pencil
- Airtags
- Kindle
Things to Keep in Your Backpack
- Toothbrush/toothpaste
- L-theanine
- Notebook & pencil
- Advil