Designing Rituals:

When I come home from work, I normally change clothes. I enjoy splashing water on my face. It wakes me up. I like to shower. Recently, Rachel and I have been going on a walk after dinner. Occasionally, we might be intimate and then split to do separate tasks after.

Post Work: Transition state… Put my computer in my office. Unpack my lunch. Change my clothes. Splash water on my face. Go to couch and practice box breathing for 5 minutes.

Get up from box breathing. Set what I am going to work on later. Do not work. Just plan.

Eat dinner and relax. After eating and relaxing, transition to a walk. Discuss day with Rachel. Focus.

After returning from walk, split off and start protected output time with a new ritual.

Transition to nighttime routine. Lock door. Walk around. Clean up anything that needs to be cleaned up. Read book. Take a shower.

On Thursdays, focus on what I am going to do on Saturday. Plan the day.

On Friday, box breath, drink pre workout, take a shower. Start the weekend.