The 24-Hour Reset
You don't need a 6-month sabbatical to find your edge again. You need to command your nervous system for the next 24 hours. Clear the noise, drop the friction, and execute this blueprint today.
Discipline over motivation. Motivation is a fleeting emotion; discipline is what actually wins. You do not have to wait until you are feeling "ready" to execute. You just execute.
We build our lives through habits and consistency, but we keep the execution rooted in playfulness. Don't take yourself too seriously—just get the work done.
The Plan
- Phase 1: Activation (Morning) – We clear the mind and shock the body.
- Phase 2: Fuel & Alignment (Midday) – We drop inflammation and reset the nervous system.
- Phase 3: Decompression (Evening) – We down-regulate the mind for deep, restorative sleep.
Phase 1: The Activation (Morning)
We start with absolute stillness to clear the noise, then transition into physical chaos. Control your breathing.
Why we do this
If you enter your physical training with a chaotic mind, you are just carrying your stress into the gym. We meditate first to cut the noise. When you step up to work, you are operating from a place of absolute presence, not anxiety.
- The Primer: Go to the Meditations Library and choose any session for your morning. Sit still. Drop the friction before the physical work begins.
The Workout: Power & Balance
Note: This is my personal high-output circuit. If you are just starting out, scale it back. Swap the weights for bodyweight movements, or just go for a brisk walk. Today is simply about showing up and moving with intention. (In my 1-on-1 coaching, we fully customize the physical work to your exact baseline).
Round 1: Activation
- Heavy Bag (6 mins): Light legs, snappy jabs. Speed and footwork only.
- Band Swings: x6 each side. Focus on explosive speed.
- Clean and Jerk: x4 (Modification: Heavy Dumbbell Thrusters).
- Single-Leg RDL to Lateral Lunge: x6 each side. Hinge forward with one leg raised behind you, drive the knee through, and drop immediately into a deep side lunge.
- Bosu Ball Push-Ups & Squats: x15 each.
- Core Rolls (Ab Wheel): x10.
Rounds 2 & 3: Power, Speed, & Exhaustion
- Heavy Bag (4 mins per round): Move from inside technique to full volume. Empty the tank.
- The Circuit: Repeat the full weight/core circuit for both rounds.
The Finisher
- Wide Grip Chin-Ups: 3 sets to absolute failure.
- The Shock: 400m jog directly into a 400m full-pace swim (or 1 min max-effort weighted uppercuts).
Phase 2: Fuel & Alignment (Midday)
You cannot out-train chronic inflammation. Today, we eat to recover.
- Midday Alignment: Go to the Meditations Library and complete the 10-Minute Body Scan. Step away from your desk and re-center your nervous system before the afternoon push.
The "Why" Behind Fasting & Plant-Based
The Fasting Window: I use a loose intermittent fasting window (water, black coffee, or green tea until 10 AM). Why? It gives the digestive system a vital break, allowing the body to focus on cellular cleanup rather than constantly digesting food.
The 99/1 Rule: I structure my fuel around Dr. Greger’s Daily Dozen. A whole-food, plant-based diet radically drops LDL cholesterol and reduces systemic inflammation, which means your body recovers from physical trauma faster. But I am not dogmatic. Keep room for openness and joy.
Today's Target
- Morning (Fasted): Hydration, black coffee, or green tea.
- Meal 01 (10 AM): Overnight Oats & Chia Porridge (Oats, chia, spirulina, cinnamon, hemp seeds, walnuts, and a mix of fresh fruit).
- Midday Smoothie: Banana, beetroot powder, soy milk, flax, cacao, cinnamon, choice of nuts, hemp, sunflower and pepita seeds, and coconut.
- Snacks (As Needed): Nuts, seeds, avocado, hummus, or your choice of beans with nutritional yeast. Serve with nuts and seeds on a slice of sourdough or a brown rice cracker, alongside fresh fruit or carrots with tahini.
- Evening Volume: A massive plant-based stir-fry. Brown rice or quinoa, tempeh or tofu, sauerkraut, and a massive volume of mixed veg (broccoli, sweet potato, greens), topped with nuts, seeds, and kidney or cannellini beans. Eat color. Eat volume.
Phase 3: The Decompression (Evening)
If you push your limits all day but scroll screens until midnight, your nervous system never gets the chance to recover.
Why we command the evening
Sleep is the ultimate performance enhancer. But you cannot go from staring at blue light and answering stressful emails straight into deep REM sleep. We have to deliberately down-regulate the body and the mind to secure recovery.
- Physical Release (10 Mins): Stretch, foam roll, or use a massage gun. Your goal is to flush the lactic acid and tension out of the muscles.
- Mental Release (10 Mins): Go to the Meditations Library and choose any session for the night. Let the day go. Accept what got done and what didn't. Cut the open loops in your brain so you don't carry tomorrow's problems into tonight's sleep.
- The Input: Connect with your partner. Read a physical book. Zero screens, zero scrolling, zero blue light. Let the brain wind down naturally.
The Next Step: From 24 Hours to 8 Weeks
This 24-hour protocol will clear the immediate noise and reset your baseline today. But if you want to permanently rewire how you experience your life, your body, and your mind, you need a lasting framework to build the habits.
That is why I created the Happier course. It isn’t an extreme bootcamp—it is a highly accessible, 8-week program rooted in scientific research. It is packed with practical exercises, talks, and guided meditations designed for everyone, not just athletes. It teaches you the deep "why" behind the daily work.
Whether you're looking for an accessible way to build habits, or you eventually want to step into fully customized 1-on-1 coaching where we build the meditations and physical work around your exact life, this is where the journey continues.
Step into the course built for those who are ready to explore the most interesting question of all: What actually makes a good life?