18 Easy Tips to Instantly Improve Digestion (and Keep Regular)

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Late night again, last night? More pizza, beer, then overload on carbs this morning? No worries, happens to the best of us. But when it happens often, then your gut becomes unhappy and it starts to hurt and bother you.

Digestion is a complex system, but it doesn't take a rocket scientist (or even a GI) to make it work quite well. Instead of trying to change your habits wholesale overnight (unlikely), there's a set of small, quick things that you can do to get yourself into a rhythm.

When you set up digestive habits on an auto-pilot, you will notice quality of life goes up, across the board. But first, you have to tweak your mindset to begin to notice patterns and then problems - to prevent them.

Keep track of your bowel movements, note the frequency and quality and color. Note the reaction of your gut to certain foods. Begin to listen to your body and you'll start to care.

When I was young, I started having acid sensitivity. As a result, I had to listen to my body early - or to suffer when I didn't. This forced me to keep careful track of food I ate, my regularity. Over the years, I've learned what to avoid and what to add, when it is best to eat and when to fast, what are my limits of digestion and how far to test them.

Here are the mostly quick and easy tips I've found to make a world of difference for me.

1) Get 7-8 hours of sleep a night.

It seems quite obvious, but few of us actually get enough sleep each day. Here's another great reason to try again and again. Sleeping well is easily the simplest thing to do for your digestive health.

When you don't sleep enough - or well - your stomach growls, you're not well-rested and more stressed from little and big things. Stress makes things even worse for your digestion. It's a vicious cycle.

2) Drink lukewarm water with a few drops of fresh lemon juice and a spoon of good honey first thing in the morning.

This is a very easy and effective (Ayurvedic) way to start your digestion off right in the morning. It helps clean out the toxins from the night in your organism and lets your gut focus on its main task.

3) To lower stomach acidity in the morning, eat a banana and drink kefir or eat high-quality (ideally, unflavored) yogurt with natural pro-biotic cultures to replenish your gut bacteria.

Your gut flora is a central and critical actor in your digestion. If it's decimated by antibiotics or harmful foods, it will make digestion much less efficient - and painful for you. Keep your gut bacteria plentiful and healthy and you'll find yourself regular as a train whistle.

4) Walk/move/run throughout the day.

Physical activity stimulates peristalsis (the movement of digesting food through the large and small intestines). Sitting is good while eating to let your body concentrate on digesting in the stomach. However, when you sit for hours and allow the food to digest further down in the intestines, the process takes longer and is less efficient. Simply getting up to stretch and walk around the office - or during a break - can keep things moving along.

5) Cut out baked goods and simple carbs as much as possible - especially for breakfast each morning.

Eating yeasty baked goods regularly spikes your glucose and can lead to pre-diabetes, plus causes a strong spike in stomach acid each morning in anticipation (and increases your sense of hunger, causing you to overeat), if you do nothing else to take it down a notch (see #3 above). These goodies also reliably cause weight gain. It may be a tasty treat now, but its ill effects built up quickly.

6) Hydrate your body throughout the day, but intelligently.

Hydration is a science that can be easily perfected to facilitate, improve and regulate digestion. Each body is different, so don't worry too much about government recommendations. Just keep a water bottle with fresh water at your desk and take a gulp or two at least every 45-60 minutes.

NEVER drink water during the meal, since this will dilute your stomach's acidity and power to digest the food, leading to bloating, burping and inefficient digestion.

The ideal time to drink (ideally lukewarm, lemon-juice-and-honey-flavored) water is within 30 minutes BEFORE a meal and at least 30 minutes AFTER a meal, to allow for the best effects.

7) Eat a large breakfast, smaller lunch and a small dinner.

Your digestive capacity is most efficient and energetic in the morning, less so in the afternoon for lunch and least so for dinner, after a day of activity, stress and hard work.

For this reason, don't eat past 7 PM. At this point, your digestive system's efficiency is ebbing toward its lowest during sleep. Overloading your gut with food - especially heavy, oily food - is a sure recipe for digestive problems like bloating, constipation and heartburn.

8) Eat the same circumscribed set of things from day to day.

When you get your gut used to the same relatively small variety of nutritionally valuable foods (accounting for a balance of protein, fiber and grains) that your system handles well, you minimize the strain (and energy spent, plus any associated problems) on your digestive tract to deal with harsh or unfamiliar foods.

For example, throughout the week for lunch, I rotate the side dish, but keep the staples always at hand. I usually have baked chicken or salmon each day for lunch with either quinoa, brown rice or buckwheat. This keeps it manageable and gives enough variety, without giving my gut something unfamiliar and harsh to deal with on a daily basis. This means fewer system resources (metabolic energy) spent to digest - and more energy left over for everything else.

Keeping this rhythm also allows me to "cheat" once or twice a week on the Sabbath, when I eat two large meals with family and friends, plus a big brunch on Sunday. That's because I know that I'm back to the same steady rhythm on Monday until Friday night.

9) Take your meals at the same times each day.

Your body - like everyone else's - has particular circadian rhythms that regulate wakefulness, hormonal balance, mood - and digestion, among other things. If you take your meals at the times when you generally get hungry - and keep those times the same each day, then you will see that your digestive system and your eating habits will align closely. Try as much as you can to avoid taking meals at strange times and minimize late-night feasts, skipping breakfast and postponing lunch.

10) Don't eat at your desk or when in a rush.

Don't stress yourself with work and other concerns. Turn off your phone for a few minutes and step outside. Sit in a park and truly relax.

Don't eat when stressed. It only makes your digestion worse and adds to misery. Calm down, then eat in peace.

11) If having trouble digesting, eat pineapple/melon/watermelon/papaya after your meal.

Each of these fruits contain enzymes to help cut apart the proteins you just ate into smaller pieces, making it easier to digest. Cultures around the world (from Japan to Turkmenistan to Cuba) serve these to help digestion.

Alternatively, drink tea (anything warm or hot without too much caffeine helps) after the meal. Take coffee sparingly to avoid diarrhea, depending on your sensitivity to caffeine.

12) Control portion size and keep it consistent from day to day.

Eating too much or too little - and changing this all the time, as in when on a diet - is damaging to the feedback between your mind and gut. Your body hoards sugars and fats, so if you eat less of it one day, you will more likely compensate with more, the next day. Instead of trying to fool yourself and your body, just keep your portions sufficient to fill you (and not more) and manage them carefully.

One easy way to control portion sizes is to take your food from home in a pre-determined container that's the same from day to day. When eating a meal at home, simply choose a smaller plate if you're trying to control your portions. You will see this trick alone will make you feel fuller.

13) Remove yourself from the context where you overload on carbs, coffee, booze and other unhealthy foods.

Avoid hanging out with the people who have those unhealthy habits and you'll start losing those habits yourself.

Don't go for those free bagels at breakfast or cupcakes 4 PM. Take a walk, instead. Don't go near that break room. Have your own healthy snacks ready at your desk.

14) Snack on healthy foods throughout the day and don't let yourself get too hungry (for too much acid to be secreted before you eat).

Fresh fruit and veggies work well (dried, as well, depending on sugar and salt content). Almonds are a great snack and help suppress appetite.

The less unhealthy commercial snacks include PopChips and veggie sticks, although beware of the oils used to make them (also bad for digestion). Simple and healthy snacks can be in the form of a Wasa or other flat Scandinavian cracker with cream cheese or jam. Any of these are preferable to drizzled popcorn, potato chips, soda, fruit juice, baked goods and the other usual suspects.

15) Don't go shopping when hungry.

It's an oldie, but a goodie (even while seemingly obvious). You know best when you're hungry. Go shopping AFTER eating, NEVER before.

Stick to your list and set a short time to finish your shopping to avoid grabbing a ton of junk.

16) Take periodic, day-long fasts to reset your digestive system and clear out the toxins.

Use excuses like Lent, fast days or other religious or social reasons to fast periodically throughout the year, without going overboard. Your body will only benefit, as long as you're not pregnant or breast-feeding at the same time.

17) If digesting your food bothers you beyond once-in-a-while, do an elimination diet to see if taking something out prevents certain problems.

Look for allergies leading to heartburn, constipation, bloating, diarrhea, etc. This may instantly improve how you feel when digesting.

18) Avoid drinking coffee at the wrong time during the day.

This can put your digestion our of commission for a while.

We all know the cliches of being exactly what we eat. But science shows quite well that this is true. Digestion holds the key to our longevity and health.

And thus, go forth, digest in peace! Your body - and your productivity and mood - will thank you.

I'll be rooting for your success, as always!

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Yuri Kruman is a healthcare entrepreneur, published author and blogger at BlueprintToThrive.com, based in New York.

8 Ways to Turn Your Guilt, Shame and Procrastination into Better Health, Finances and "Done."

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It was the best of times for productivity advice. It was the worst of times for productivity. Despite an endless stream of upbeat self-help books and articles, the great majority of us simply can't change our lives completely overnight. Gradual change is harder, but as always, necessary. There are no shortcuts, we are always told, but this is only partly true.

The algorithms that run our lives - from ingrained habits and routines to Google searches and our Facebook, Pinterest and LinkedIN feeds - have all been optimized and tinkered with by someone else. Remember when you had no email, Facebook or the news to check first thing when you woke up?

On top of the time wasted, there is always guilt and shame - and often awful stress - over procrastination, both at work and home. That's how decision-making and our productivity become so warped and clouded by reaction, not proactive thinking.

Before I got my act together in my twenties, I drifted for a good long while until the status quo became impossible to keep. I had to get my act together or risk losing what I had. The chaos had become impossible to manage. I started meditating everyday and taking better care of health, took pains to understand and learn to manage my finances. I broke the vicious cycle of perfectionism and disappointment over unfinished projects.

Here are the strategies I used to turn my negative emotions into high performance:

1) Lower the barriers to making decisions easily and gaining the habits to get things done. Each night, I would prepare my lunch and work clothes and the tools and conditions I needed for my mediation. This took away the need to make decisions in the morning, so I could get things done (eat better, meditate, get to work on time, etc.). This took the guilt and shame out of the equation.

2) Turn my guilt about letting others down into the habit of waking up early to meditate. I would be exhausted from the night before, but because I felt guilty about letting down the other guys in the synagogue that needed me to make 10 for morning services, I would drag myself up and go to pray with them each morning.

The fear of bad appearance meant maintaining an “expensive” look on a very limited budget. This turned into a Negotiation Mindset backed by budgeting, seeking better prices and negotiating big purchases. This forced me to overcome a fear of negotiation and led to multiple raises and better benefits at work, among many other financial and other rewards.

3) Make myself accountable to someone else (my wife, best friend, mother, etc.), using the shame of disappointment as a force for productivity. Before I met my wife, I was writing my first novel on and off for 5 years without much progress. When she told me, "finish or I'm out of here," it got done within a few months. My second novel was finished in 7 months because of a fellowship deadline.

4) Use my guilt about not eating well consistently (thanks, Mom!) or following through to create simple good habits for my diet. I set easy and clear conditions for myself. If I wanted to eat breakfast, first I'd have to pray/meditate. Then, in order to get to breakfast, I'd have to drink water first to start my digestion. Then, it turned into a glass of water before every meal and eventually other small, but critical changes for better digestion.

5) Channel my procrastination on Facebook and LinkedIN into set time windows during the day to read important industry trends and health, personal finance and productivity tips. Guilt over procrastination never diminished the amount of time I spent on social media. So, I filtered my news feeds to get rid of distracting, annoying and useless posts from "friends." I "liked" the FB and LinkedIN pages of publications and people and companies I actually wanted to read and left out all the rest. This way, when I would go in by habit, I would spend my time wisely and improve my life tangibly, even while “wasting time.”

6) Automate as many things as I can relating to good habits of health, personal finance and productivity. This meant leaving my phone in another room when having dinner with family and overnight, to get me awake and out of bed irreversibly. I automated 401(k) contributions to maximize the company match, my student loan payments (getting back a quarter point in interest charges) and monthly transfers into savings (Digit.co and my bank app), as well as credit card payments to take advantage of "you won't spend it if you don't see it," of credit card points and frequent flyer miles, cash back and other card perks.

I started using apps (Asana, Mint, Credit Karma) to check in each week to see my full professional and financial pictures. Most of all, I automated my Negotiation Mindset during purchases to save a lot of money and think more creatively about my partnerships with people and derive more benefit for family, my boss and others in my business and professional contexts.

7) Train my (quite rational) fear of appearing to be a hypocrite when criticizing others into making sure I was always (or as much as my flawed human nature allowed) on time, presentable and prepared, positive, on message, concise and in some way helpful to whomever I met. Since I hate it when people waste my time when they are late, unprepared, un-presentable, off-message, long-winded and unhelpful to me in any way, it made only perfect sense that I take care of all these things myself first.

8) Channel my laziness when it came to stopping to eat more healthy food during the week. Since I started being more religiously observant, I had to do a washing and prayer ritual before eating bread and then again after. Since I was too lazy to do this, I effectively eliminated bread from my diet during the week.

Now go and turn your fears into success! And if you're feeling really inspired, head on over here and here to learn how to start good habits and eliminate bad ones, once and for all. Start your journey up and forward today. Time's a wasting.

**And, as ever, if you have any questions at all, please do get in touch!**

Are there other proven strategies you’ve used to channel your negative emotions into better health, wealth and productivity? Please share them with the Community in Comments below. We’d love to hear from you!

– –

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Yuri Kruman is a Healthcare Product Manager, published author and contributor to Money Magazine, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

 

[Lifehack.org post] 23 Proven Strategies to Get Through Any Hardship - and Thrive

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[Originally published on Lifehack.org] Nobody sets out in their life to fail, get hurt by others or get ill, go bankrupt, take on massive debt, take punches from the world until they die.

But when these things inevitably happen - sometimes in a row - it can completely take the wind out of your sails. We have the choice to see the tests as something necessary to improve our lives or otherwise as needless misery.

Most of us grow up setting long-term goals and hearing that quite anything is possible. Then, we encounter more and more resistance as we age - from competition at an ever higher level - and from "circumstances."

At every level, starting with your college, you are striving for the top 10% (or better). For grad school, then top jobs, it's always the top 10% of that old 10%. That's how survival of the fittest works, we're told.

Except that fitness is but one small factor in the battle to swim through the darkness to the mythical and distant island of "success." Intelligence and pure hard work are critical, but over-rated. So is luck. That's why A students end up working for C students often.

Grit is the key ingredient for those that "make" it to the top of any field. Work long enough on any problem and you'll make some headway, often quite a lot. Even if not the smartest, wisest or the fastest worker, you'll outlast, outwork and ultimately outperform the smarter, wiser, faster folks.

A Russian saying puts it best. "The slower you go, the farther you'll get."

Those with true grit have generally overcome some combination of big childhood traumas, failures in their business and in family and personal setbacks. Yet they have persevered because they felt that life was worth continuing, that all the challenges were there for some big purpose well beyond themselves.

--

In my own life, I grew up in a single-parent home, then emigrated here from Soviet Russia, put myself through college and then law school, managed to survive New York despite Recession, unemployment, massive debt and setbacks in my business and a lot of mini-traumas on the way. Yet, here I am, much stronger than before, more focused, healthier and wiser than before - and more accomplished.

What's worked for me? An over-riding sense that difficulties come and go, always for good, for growth. A discipline to get through certain problems to the end and also knowing when just to let go.  A wealth of patience and a boundless curiosity. Knowing my place and mission in this world and always seeking to improve and change for better - for my own sake and my family's.

These are the detailed strategies I've used to weather through great challenges and come out ahead:

1) Get a grip on life. Stop just surviving and learn to thrive.

First, break the vicious cycle that keeps you miserable and frustrated, poor and running in place. If I can do it, you most certainly can, as well.

2) Value your time above everything else and others will learn to value your time above all.

It's your most precious resource and is always diminishing.

Until I learned to value my time above all, friends, family and everyone I met could easily manipulate me (on purpose or not, doesn't matter) into spending my precious time on useless conversations, behaviors, habits, etc. In the end, learn to recognize patterns in your own behavior and the behavior of others to avoid wasting time on conversations that bring no useful, constructive effect to your life or the life of the other person/people.

Once I set limits and acknowledged the obvious bad habits in myself and others to engage in useless conversations - where I wasn't improving someone else's life or my own or was otherwise learning and taking something useful away from the experience, suddenly, I saw my time in a completely different light. Others started valuing my time much more and productivity went up a great deal.

3) Create good habits and get rid of bad ones. Keep a consistent (and consistently healthy) daily regimen.

This is a really basic, but under-appreciated point, especially for young Invincibles. A solid and consistent daily regimen will keep you in one piece through the lowest of the lows and the highest of the highs.

Here are 12 easy life-changing habits you can start today. Sleep 7-8 hours a night, EVERY NIGHT (and here are 9 ways to improve the quality of your sleep). Wake up early to take advantage of the most productive (morning) time. Get up and stretch from your chair every hour. Pack a healthy lunch and healthy snacks (almonds and other nuts, PopChips, fruits, etc.); eat out sparingly. Take good care of your digestion, because if you don't, you'll be miserable too often to function well and die too soon from chronic disease. Walk around quickly as often as you can to get exercise. If you hate the gym like me, do push-ups every morning. Take the stairs, not the elevator, as much as you can. Take good care of your hygiene (don't be lazy at night), especially your teeth and skin.

Learn how to relieve your stress in safe and reliable ways. Have close friends and family around. Minimize (ideally, eliminate) the time you spend with people that add negativity (jealousy, envy, wasting of time, perpetuation of bad habits) and stress to your life. Exercise regularly. Eat well, consistently. Sleep well. Have a glass of red wine once in a while. Reinforce good habits with others who have them.

Learn to control your impulses. Outrun, outwalk, outcrawl, make a detour around temptation. Acknowledge your limitations and outsmart yourself. Simply stay out of the context where you can't control your impulses. Simply keep away from unhealthy food, activities, relationships, spending, people, language, influences, etc. Be smart and cautious enough to nip trouble in the bud.

Learn to say no to people. This is by far one of the most important skills and habits of all. Practice makes perfect.

4) Take good care of your mind.

Find a highly recommended therapist with a sliding scale to help you dig through and unpack and throw away all the awful baggage from childhood that's holding you back from seeing yourself in a healthy way and moving forward with life and succeeding. Drop the stigma. Create good habits around positive thinking, stress relief (see above).

Get rid of toxic thoughts and overcome their effects on you.

Kill all your sacred cows and really start living.

Make no mistake - your mental health (or lack thereof) will make you or break you.

5) Eliminate negativity from your life as much as you can, day in and day out.

Be relentlessly positive, even while remaining a realist pragmatist. This means removing people that put you down or shower you with jealousy, envy and unproductive and unhealthy ways to spend time. Minimize listening to depressing music and watching depressing movies. Manipulate your mood for the better with music that lifts you up and keeps you moving forward.

Value your time above all (see #2).

6) Develop a Negotiation Mindset in all your dealings with people.

Practice negotiating for cheaper coffee or fruits at the farmer's market, where you have nothing to lose. Research, understand and internalize your true value to employers, business partners, landlords and all others you deal with. Be confident about your capabilities and set your limits when you go in to negotiate. Come in with concrete and measurable facts about what you've done, on what budget and time frame, how much money and time you've saved the team and company. Practice with a coach or a no-holds-barred friend beforehand.

Before I ever negotiated for anything, I was hampered by all sorts of insecurities and hidden scripts in my head that were passed down from parents, siblings, friends and cultural vectors. When I met my wife, who grew up in Morocco and negotiates for a living, the paradigm was turned upside down. In Morocco, NOT to negotiate is insulting and looked down upon. Locals always know the true price and the "acceptable" margin.

EVERYTHING is negotiable.

I slowly untangled my own hangups about negotiation, learned to understand my own true value to an employer or business partner or vendor in each case and started practicing with negotiation in a Moroccan bazaar, where there was absolutely nothing to lose.

With time, I successfully negotiated a full-time offer with benefits after being offered a contract. At that job, I ended up negotiating a 23% discount ($45K off) on financial management software - far better than expected for a company of our size. I then negotiated a cap of 1% on rent over 5 years (saving the company $17K). At another job, I negotiated $10K and better benefits/perks higher before starting. Since then, I've negotiated big discounts (20% or more) on everything from moving company expenses to rent, consulting rates, car rental fees, credit card fees, hotel chain points, coffee and all sorts of other large and smaller purchases.

After a while, developing a negotiation mindset has not only saved (and made) me tens of thousands of dollars, but also given me confidence and competence that are priceless. It's a snowball effect that consistently opens up big savings, perks, freebies, extra points and other "hidden" benefits.

The rule with negotiation is simple: If you don't ask, the answer is always no!

7) Connect to something higher than yourself through meditation and finding your roots (culture, religion, nationality, etc).

Put yourself in a context where you feel connected to where you came from and who you are, so you will have the bedrock for growth in your personal life.

My own experience with becoming an observant Jew has been a very long and winding road full of potholes and false turns. I've also learned to balance the various parts of my identity in my own way - Russian-American, Kentucky boy, New Yorker, writer, lawyer, financier, entrepreneur, etc. Every person's path is quite unique and frankly, it should be. Cookie-cutter transformations are often false and rarely last.

8) Practice gratitude daily, right after you wake up and before you go to sleep.

Literally count your blessings each day. Say thanks as much as possible to others, especially your family and close friends (where would you be without them and their support?). Write thank you notes by hand to others to set yourself apart in their mind.

Here are 10 things to be thankful for RIGHT NOW.

9) Live frugally, within your means. Organize, understand and regularly manage your finances. Find ways to make more money, not just to save and scrimp.

Not knowing the full picture of your finances will be a constant source of stress and family argument. It's actually critical to your health and well-being. Take it seriously and get your act together ASAP.

Put away at least 6-12 months of earnings as a cushion in case of unemployment or unexpected expenses. Carefully monitor your credit through carefully (Credit Karma, for example). Automate monthly bill payments, monthly savings and investments. Use budgeting tools to control your spending. Understand your cash flows and their timing clearly. Pay off your debts ASAP, starting off with the highest-interest loans first. Find ways to make more money by using your existing (or adding new) skills by freelancing, consulting, coaching or otherwise creating an online business. Learn to live frugally without completely forsaking a lifestyle you actually enjoy.

Living frugally is a virtue, but of course never quite easy, especially if you're used to a certain level of lifestyle. However, it often means the difference between "a little more fun now/misery later" and "a little less fun now/happiness a little later."

On a practical note, when you "deprive" yourself of material things you're used to, you find out that you truly need very little except basic necessities to get by. You will learn to be incredibly resourceful with food, entertainment, budgeting, hosting, dating, finding freebies and discounts and planning ahead. Even though it may seem like an awful chore for the first some time, living frugally actually forces you to become more independent and self-confident in your life choices, focusing you on what's truly important - experiences above material things.

When I was 9, I helped Mom buy a car for us, so she just had to give a check and we owned the car. At 15, I convinced her to buy a house, despite a shaky job and finances. My approach to money became to spend ahead of making money, which led to awful credit card debt that took years to repay. It caused me to move out of New York for a few months when I couldn't afford rent after law school. A lack of foresight, research and planning (aspiration without the perspiration) led to a quarter million in student loans from law school right when the Recession hit.

Only when I got married and saw down with my wife (who has always had a much healthier relationship with money) to review our finances, did it hit me just how much my ostrich-in-the-sand attitude had cost me in dollars, sense, time, late payments and opportunities in life. Before this, I had no idea how to budget or understand cash flows, or visualize the full extent and terms of my student loans.

Once I bit the bullet and learned how these things actually work, I felt greatly empowered to get rid of my student debt, optimize credit card spending to maximize points, to negotiate for discounts and otherwise take control of saving and spending. Now, it's hard to imagine my head was in the sand all this time.

10) Look internally for meaning, not to material wealth, circumstances or to other people.

Stop comparing yourself to others. Liberate yourself from the chains of jealousy and envy. Your only relevant measure of success is against your own potential, which is always much greater than you can imagine at your lowest. Seek experiences, not material goods. Stick to your ethics and morals and never stray from them for anyone or anything.

My mother's a neuroscience professor and two grandparents were doctors, so I grew up really wanting to be an MD/Ph.D. After my grades tanked in college, it became just Ph.D. After a year in my Ph.D. program, I left with the heavy weight of parental disappointment. I worked for a year and went to law school, realizing mid-way that law was not for me. In the depths of the Great Recession, I went into finance to make a living and realized after 3 years in that I was not doing anything enjoyable or working to my potential. That's when I left to start my own company in health tech and ended up working for two other startups  in the space, doing finance/operations, then product management.

Despite burnout, soul-searching, lots of criticism from family and friends, I persevered to find my sweet spot in helping health tech companies launch and scale quickly. All these experiences - both good and bad - have given me a thick skin and discipline, a better understanding of my virtues and faults, a great set of skills I use in all areas of life and a much clearer sense of what gives me meaning and happiness professionally and personally - and what doesn't. All of this is well earned and priceless as life experience.

In short, every person's path is different. Some find their way quickly and others take their time. Neither guarantees success or failure. The journey is just as important as the destination. Keep plowing - and constantly sowing new seeds - through the hard times. Work hard (and smart). Learn as much as you can along the way and you will certainly find your meaning and purpose in the process.

11) Always plan ahead and prepare with as many specifics as possible.

Break down goals into specific tasks. Set deadlines for each task. Track your progress. Celebrate small wins. Use project management tools to help you optimize the process. Set unrealistic, crazy goals - then research how successful people have achieved such goals. Follow their model. No need to reinvent the wheel.

Creative, artistic types have the hardest of times doing this. Having been born this way, I've nevertheless forced myself to break down lofty goals like publishing a novel, getting into a new industry, making a certain salary by a certain age, paying off student debt, understanding and managing my finances, etc. The first novel took 7 years. The second took 7 months.

Careful, realistic planning that involves small tasks, specific timelines and budgets brings the lofty into the realm of the possible and doable.

Minimize the number of daily decisions you have to make.

Prepare your lunch the night before. Choose what you're going to wear tomorrow before sleeping. Think Zuckerberg and his famous hoodie and Steve Jobs with his turtlenecks.

12) Research every person you deal with in business and personal life and have a clear picture of what you're getting into ahead of time.

A couple hours spent on due diligence now can often save you months and months of untangling yourself from a-holes and frauds, fake friends, failed joint ventures, lawsuits and other nightmares. Caveat emptor.

Before I learned to take myself seriously and set boundaries and rules, I used to fall for all sorts of schemes, one-sided friendships, bad deals, gigs that went unpaid, etc. Once I learned to dig deeper beforehand, this dramatically changed my preparation for dealing with every person I met by choice. Now, before I meet someone, I know exactly where they are coming from, what are their motivations, how I can help them and how they can help me. This makes all interactions instantly more useful and valuable for both parties and cuts out the BS to get right to the point of how we can work together to help each other.

13) Keep a journal and write down your experiences, both good and bad.

This is one of the best ways to give yourself therapy and perspective on what you've been through and how you've persevered. It is also critical to collecting new ideas and sowing new seeds daily.

In my case, keeping a notebook and pen always handy to take down observations, ideas, new concepts, things I overheard on the subway, lines of poetry, beautiful pieces of art or music I saw or heard, my craziest and most desperate thoughts at my lowest and amazingly inspired reflections at the highest - are all chronicles I can look to anytime to see my own development as a son, husband, father, writer, lawyer, financier, traveler, negotiator, etc. It's always invaluable to remember who you really are and what you're capable of when circumstances make you forget.

14) Always take the long view, but show up for the small things every day.

Don't get too high with the highs in life and don't get too low with the lows. Always find a way to press ahead. If you take good care of yourself, you will have a long time to work on important problems with your full energy. 5 years is a good reference point for how long it takes to become a top expert in your field and generate solid revenue in the process.

Rome wasn't built in a day. Don't waste your time planning to be the first to build Rome overnight. I've failed many times trying to build castles from cards overnight. The big successes all took a really long time, lots of hard work and evolution and constant improvement to materialize.

Keep your eyes on the prize. Find ways to stay focused. Constantly prioritize things in the order of what gets you to your goals fastest and most effectively.

Shoot for 1% improvement each day in whatever you're working on (a trait, a project, a relationship, etc.). Otherwise, you'll burn out and give up too fast.

15) Use the 80/20 Principle in your interactions with people and in the work you do.

Don't kill yourself softly with perfectionism. In the end, Getting Sh*t Done always beats Perfect, but Unfinished. Think Most.

Use the concept of MVP (Minimum Viable Product) as a guiding principle when building something.

16) Don't do it alone.

Cultivate mentors and advisors (in real life AND online, in the knowledge of others who write about overcoming the same problems).

Learn from every person - both what to do and what NOT to do. Read widely and voraciously on the experiences of others with the issues you're having. Nothing that you're going through, no matter how difficult or painful, has not been faced by someone, somewhere in the world, who's lived to tell about it.

Enlist help from friends and family to keep you on track and accountable, as well as motivated and encouraged. However, don't rely on everyone being on board with what you're doing. It often takes at least a partial success to make even the closest people to you to see the value in what you're doing.

17) Keep challenging yourself in small ways daily. Don't just react. Be proactive.

Take the stairs. Get up an extra 15 minutes early even though you fell asleep late. Take a walk even if you're tired. Do an extra lap around the park. Hold yourself off from buying that nice-looking danish. Out-walk, outrun temptation just this once.

This way, you'll show yourself you're capable of greater things than you imagine. You'll slowly push your limits out a little, then a little more. Eventually, this builds into a competition with yourself. This grows into a discipline and habits that are good for health and wealth and productivity, etc. It's always working on the little things that are attainable from day to day that yields the greatest of results.

Maybe it's just a personality type, but I've always felt driven to push myself beyond laziness (despite being lazy), to remind myself that I'm capable of small physical and intellectual feats that I managed when younger. This means taking a cold shower (15-20 second) every single morning, signing up for a half-marathon one day and jogging 4 miles in the park after not running at all for 6 years, taking the stairs with 40 pounds of groceries, waking up early to go to synagogue despite sleeping far too little, speaking French even when I can use English, writing essays in Russian after emigrating at 9, and many other small and big challenges I set for myself on a daily basis over the years. Maybe it's a way to stay young at heart.

The point is, it works quite well to keep me physically and mentally nimble despite all the setbacks and hardships in life, the bad logistics and circumstances and other things I can blame when I don't feel up for doing something. Oh, did I mention having a kid? Nope, no excuses.

18) When you fail, fail quickly and cheaply.

Learn from your mistakes and never make them again. Going forward, avoid jumping blindly into any new venture, relationship, debt, career, trip, religion or scheme. Always do your research ahead of time on the people involved, cost, previous successes and failures for others who've been through it. Always get a second, third and fourth opinion. Always look for a cheaper, better, faster option of whatever you're considering. Don't trust "gut feelings" until you've analyzed in depth all the relevant data to understand the likelihood of success (and failure).

Take calculated risks. See how others who have done the same thing have fared over the short and long term. Read and ask questions on Quora, Reddit, in related forums and in person. Crowd-source solutions from your networks. You'll be shocked how much useful and highly relevant information you'll find out there to solve just about any problem you can ever face.

19) Get fired at least once.

Make no excuses when it happens. Take a short time to let the strong emotions pass. Understand without resentment and emotional attachment what went wrong, how to fix it and what you need to learn from the experience.

When you get fired, figure out what you need to do differently to improve your performance. Don't just blame the boss for being an a-hole and unreasonable. Are you in the right industry and role? Are you more of a start-up person than corporate or are you too risk-averse?

When I was fired once, it was incredibly painful, since it stopped income flow, disappointed my loved ones, shook my confidence and burned bridges. But I got up, rebuilt myself, understood what went wrong after the emotions died down and moved on with the difficult, but necessary lessons.

The key is not to dwell on the disappointment, but instead to see it as something you can (and must) fix. Understand the root causes (you may just suck at the job or care little for what you were doing; it was a bad cultural fit, the wrong role, wrong industry, company size, etc.; likely, it's some combination of all of these). Now, look inward to understand better who you are, what role you're happiest in and then find the company that will nurture and push you in that role, then the appropriate industry and title.

Here's how to find out what you're really meant to do in life.

Here's how to find out whether you should work in a startup or stay corporate.

Here's how to find your career personality type.

20) Live in New York City or London or Paris or other large metropolis for at least a year or two - ideally more.

You will go through many difficult, but amazingly fruitful growth experiences, which will sharpen your mind and craft and earning power and knowledge of human psychology far beyond anything you could imagine if you stayed back home.

Yes, you will fall for many schemes at first and make many blunders and likely fail in a few relationships and business ventures. But you will also build a thick skin, an appreciation for finishing what you start, a taste for competition with the very best and for always doing things at a high level and quality, for good food and drink, for great company, for what exactly it takes to be successful anywhere (you make it here, you'll make it anywhere).

You'll often be at the edge of the cliff and at the bleeding edge of everything cool and interesting and important - often at the same time. You will have the best time of your life even while totally miserable - if you survive long enough. You'll make your best friends - and a few enemies, if you're really good at something.

21) Dig deep to understand what ROLE you want to play in an organization. Forget industry and title. Figure out what you really want to do in life.

Are you happiest as the caretaker who makes sure everyone else around is healthy and has everything they need to do well in their roles? Are you most comfortable as the subject matter expert everyone goes to? Does it make you feel good to delegate to others and keep hammering the company mission and vision? Do you love selling others on the company's mission and product?

I've had the fortune to work in many different roles, industries and companies over my career. I've built my own business, advised and consulted countless others, worked with the CEO and janitor and everyone in between. I've done finance and operations, product and project management, strategy, marketing, writing and everything in between. I've worked with every personality type from the relentless micro-manager to hands-off delegator to perfectionist and introvert subject matter expert.

Each person I've worked with has taught me a great deal about what kind of person I am and want to be, about what role makes me happiest and most comfortable (as well as what roles I hate), about the type of people I want to work with (and will categorically, never work with again). Industry and title are important only after you know that you're a good and natural fit for the role you'll be doing and the company where you'll be doing it, working with the right type of people that will bring the best out of you on a consistent basis.

This way, you will do the best work of your life.

22) Sow new seeds every day.

Listen much more than you talk and absorb others' knowledge and understanding of the world! Get out of your comfort zone to meet new people (at meetups, museums, markets, interesting events, not bars). Write down 10 new ideas a day on a notepad (and be religious about it). Read new books. Take courses. Learn new languages, skills and facts. Take on new projects and internships. Find new ways to make a name for yourself (and generate revenue in the process). Write thank you notes to people who've helped you to stay in touch. Visit new places. Take a new way home. Experiment with new foods and ways of seeing the world. Most importantly, always keep moving forward and have no fear! Never stay still.

You simply never know when a random bit of knowledge will help you get ahead in life, when knowing another language or culture or having a certain skill or worldview will get you in the door of your dream job, when the simple (but rare) ability to listen and empathize with another human being may find you a spouse or new best friend.

My own experience has seen me starting to write a handful of books (novels, self-help and others), tens of articles, meeting tens of thousands of interesting people, changing careers, hearing and telling hundreds of stories, speaking in 4 languages at one dinner table, traveling to 4 continents, taking on far too many projects at once, starting several businesses, learning about my capabilities and limits and countless other amazing experiences I wouldn't trade for anything, despite the many false leads and dead ends.

23) Just show up (and be on time).

As the cliche goes, this is indeed half of what makes someone successful. Just showing up consistently puts you ahead of the great majority of people in just about anything you do, especially things you do well. Do it long enough and you'll accomplish great things by persistence alone, even if others have more intelligence, speed or savvy than you.

If there is a "secret" to how I've gone through all the hardships in my life, it's definitely this last point. I've been lucky to know people that are more intelligent, faster and more savvy than myself. But the biggest successes generally come from those that have worked a long time at something, regardless of what others think or say.

--

As you inevitably go through life and fail sometimes and get frustrated, take more punches, know that it's all for something, never just to make you suffer.

Grit and determination will get you through whatever hell you're going through. Don't give up and don't listen to naysayers. Everything that comes your way, you can ultimately handle (trust me). Just keep going!

Later in life, you'll come to see what blessing all the hardship really is. All the same, may your journey be easy and fruitful! I'll be rooting for you.

**And, as ever, if you have any questions at all, please do get in touch!**

Are there other proven strategies you’ve used to get through difficult times? Please share them with the Community in Comments below. We’d love to hear from you!

– –

Like what you see? Visit BlueprintToThrive.com for more great strategies and tips for better health and wealth, plus improved productivity.

Follow us @Blueprint2Thriv

Yuri Kruman is a Healthcare Product Manager, published author and contributor to Money Magazine, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

12 Easy Life-Changing Habits You Can Start Today 

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Life runs away from us sometimes, no matter how we may be disciplined or "good" about our health.
Stress, lack of sleep, big changes (kids, new job) too often throw us off our well-intentioned regimens and diets, jogging routes and stable patterns.
The slide is long, inglorious, depressing. Now, here we are, pissed and annoyed.
Let's ask, how do I get back on the saddle?
1) Walk every single day. Get up and stretch once for each hour of sitting. After you stretch your arms and back and legs, go take a walk. Walk in mid-morning, during lunch and in the afternoon, your schedule permitting. At least go out at lunch. Sitting is death, advanced at interest.
2) Starting with morning, sip warm water charged with lemon and honey through the day. This is an old Ayurvedic trick to prime immunity from sickness and improve digestion. Along with ginger, honey and lemon are two of the best natural anti-biotics known to man.
3) Say thanks as often as possible. Practicing gratitude is infectious, gives you valuable perspective on what's important in life and even boosts your immunity. It also makes you an attractive mate, shows a sincerity and may yet win you friends and influence.
4) Brainstorm continuously and carry a small notepad and pen. Write down your thoughts (10 at a time, no less - hat tip: James Altucher). Although the bulk will likely prove to be completely useless, it will exercise your thought muscle. As James Altucher likes to call it, engage in "idea sex." This is how true breakthroughs for creatives and business folks alike really happen.
5) Take the stairs to go up and especially to go down. You'll get your heart working and motivate yourself to break through your laziness.
6) Write someone you admire to ask them for coffee. Don't ask to pick their brain. Be ready with specific questions about their path to where they are now (successful in their chosen field), their good habits and what they would recommend for you to do to achieve your goals. Ask for advice, sometimes get a job. Ask for a job, you'll always get advice.
7) Smile and laugh every day. You're not on Candid Camera, but everyone's watching anyway. Kids laugh and smile all day long. Why not you, as well? Your smile and your laugh are lights you introduce into the world. Others instantly react with smiles and laughter. Think of something really amazing in your life - your family, friends, co-workers, idols, whoever. Hold onto that thought and smile in appreciation. Smile because you think of something really positive in your life. Life's not so bad, no matter what you're going through. No one can take away the nature of what makes you truly happy - relationships and passions and experiences.
8) Listen to music you love for focus and to get through the tough times, but choose when you play which music throughout the day. Depressing music will depress you, no matter how great it is. Upbeat music will raise your spirits. You know what makes you tick. Set your soundtrack to modulate your mood carefully. Music can get you out of a funk, energize you to power through work, just as well as it can mess up your mood or kill it.
9) Call a friend. Don't text him or her. Don't Facebook your friend. Call - or even better, go say hi in person! Ah, good old human contact! How much you've missed it :)
 10) Tell a joke! Remember how you used to crack jokes all the time as a kid? Well, be a kid for once! Tell a joke to make someone laugh or smile. You'll do the same, lower your stress, relax and release some do-gooder hormones, for once.
11) Learn something! Watch a TED talk. Read Arts & Letters Daily or Brain Pickings. Take a class at Brooklyn Brainery (if in NYC) or General Assembly. Post questions (or answer them) on Quora. Go solve some brain-stimulating puzzles on Puzzles.com. Read some amazing lifehacks on... Lifehacker. Take courses on Udemy, edX or any number of other free MOOC websites.
12) Read a book. Put down your phone after you leave the office. Take a good book you've been meaning to read a while and jump right in. Reading increases empathy, which may (MAY) just make you a better person.
Now get on going, soldier! I'll be rooting for you :)

--Do you have other great habits you've gained to change your life for better? Please share them with the Community in Comments below. We’d love to hear from you!

– –

Like what you see? Visit BlueprintToThrive.com for more great strategies and tips for better health and wealth, plus improved productivity.

Follow us @Blueprint2Thriv

Yuri Kruman is a Healthcare Product Manager, published author, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

18 Pro Tips to Manage Stress (Sustainably, For Life)

P1000458 It's Monday yet again. You are behind at work, already stressed. The weekend was amazing, but now this. You're sick and tired of being this anxious, with the growling stomach and the sweats, the jumpiness and lack of focus. What to do?

I've been a worrier since I could worry, probably at 5. Here's how I've learned to deal with it. Throughout the day, I:

1) Walk briskly and a lot - regularly and throughout the day. I walk my daughter to her daycare, to the subway. After I'm in the office, I walk at mid-morning, then at lunch and then mid-afternoon. Ideally, it is the same time every day, but even if impossible, I make a point to walk. Even inside the office, I would rather get up and walk over to ask questions that to email. Brisk walking is just as effective as most exercise, without the impact or the risk of injury.

2) Put on my favorite music. The Mozart channel on Pandora helps me focus. Choose your own. It should be music that can put you at your ease and yet excite you just enough to power through the morning work. Toward the end of the day, around 3 (when circadian rhythms are generally low and you need a pickup), I put on jazz (Red Garland channel on Pandora). Again, whatever helps you to improve your mood and power through. Music is very powerful to improve your mood (or mess it up completely, if you don't choose well).

3) Meditate or pray. After I'm up and clean and dressed, I meditate and pray. Sometimes it's by myself and other times, in synagogue with others. I practice gratitude and pray for family and friends, for sustenance, for health and bodily integrity, for life itself, for guidance and for strength. This helps align my purpose and my mission with whatever comes that day, throughout the week, no matter what. This way, I always know why I am doing what I'm doing, even if it's stressful, boring or annoying.

4) Take breaks to stretch every 45 minutes to an hour, max. Sitting's slow death. Your muscles start to lost their tone. Your posture sags. Your resting heart rate goes down. I stand with my legs out, arms stretched and move side to side to stretch the arms and back. I stand up on my calves, back down, handful of reps. I move my neck around from side to side and front to back several times.

5) Filter my information flows effectively throughout the day. In order to stay sane when faced with hoses of emails and requests and articles and data, I organize my email and set up filter rules to know where I can find any message on any subject, from any person. I filter feeds on LinkedIN and on FB so that when I take my break at lunch and check them, I am looking at the news from sources that I want and useful articles from Harvard Business Review, Fast Company, Entrepreneur, Forbes, EurekAlert, etc. I regularly prune the feeds, unfollowing the people and the information sources that are wasteful. You set yours up whatever way you like. Unfollow people that contribute only photos of vacations or cat videos or other junk. Focus your information feeds for only things you need and move you forward in life. Cut down your email to a minimum. Unsubscribe from shopping emails and newsletters you don't need. Cut out the fat and junk.

6) Avoid negative people. These are the gossipers, the jealous, Debbie Downers, people that talk too much and about nothing useful, waste my time and drain my energy. Life is too short. My time's too valuable. There are too many things to do. Move on.

7) Keep a running journal. Whether by email, on paper or a post-It, I always write down my ideas for writing, business, things to do, agendas, goals and things to work on. Not only is this helpful as a record of your thoughts and history, but it's a useful means to move you through great stress and changes, scary thoughts. It helps you organize your thoughts, calm down, refine and craft a strategy for moving forward. It's great therapy.

8) Always organize my things. Aside from information flows, my work space is well-organized, my files easily accessible. The house is reasonably clean, the dishes washed, the trash is taken out. The mind gets cluttered easily and stressed if things can't be found with ease, if there's frustration around cleanliness and order. You don't need butlers, even maids for this. Just keep your things in order and clean up right after meals. Schedule cleanings every week.

9) Always prepare and optimize your time and things. Make lunch and pack it before bed. Go through my notes before the meeting. Check LinkedIN to remind myself about the guys or girls I'm meeting. Make an agenda. Write a project plan. Fill in the details. Do my research. Practice speaking. Always be mindful.

10) Prioritize experiences ahead of things. Experiences are what makes life interesting and fun and meaningful, not clothes or cars or real estate. I stop and smell the roses with my daughter, go out with my wife, sit down to write each day. I spend the Jewish Sabbath with good friends and neighbors. I go for coffee with entrepreneurs to hear ideas and give my own. I get the greatest value from relationships and books. This doesn't take much of a budget or of planning, just my motivation to live life.

11) Don't compare myself with anyone. Not because I'm so special, but because my mission in this life is totally unique, just like yours is and every other person's, equally. G-d and my parents gave me certain traits, some things I'm good at and some others that I'm awful at. Each person is this way. The only thing that matters in the end is what you do with what you have been given. What does it matter that your friend has better shoes or that your sister's smarter? Make the best of what you have. Each person has his path in life.

12) Try hard not judging others harshly; judge them favorably. I have no clue what they have been through in their lives and why they are the way they are. The less I judge, the less I am frustrated with the world and ultimately, my own failings. Each person has his ups and downs, his merits and his failings. Live and let live. Life will be easier for you.

13) Forgive myself. I may be far from perfect, but I'm not a useless shmuck. I push myself, I try my best. I have my highs and lows. Of course I fail a lot, but I have learned to live with it without debilitating doubts about myself. This may be the single hardest thing to practice daily, but it's critical.

14) Don't stress about the things I can't control. Whether it's getting sick, a tax assessment, water damage, hurricanes or terrorism, I've learned to live and focus on the things I can control. There is no point wringing your hands, being superstitious, trying to control your fate. Either your faith will carry you if you believe in G-d or if you don't, you'll think it's arbitrary and all meaningless. Live life as best you can; the rest is up to the Creator.

15) Do the hardest tasks in the morning, when I have the most energy and focus. Small (or even big) wins set me up well for the day to accomplish what I need to do. Motivation is everything. Never waste the day, especially the first half, which is the most valuable. Otherwise, you'll be frustrated and that will snowball into further stress.

16) Take time off from devices. No phone, computer, nothing before leaving home. No phone, computer, tablet, TV screen after 7 PM. There's nothing like abstaining from the constant onslaught of updates and information coming through devices. And most importantly, I take (an actual) and digital Sabbath every Friday night to Saturday night. This is time completely free of devices and is used to catch up with family time, friends and neighbors, plus to reflect on life and what's really important and meaningful in it, what I need to do to improve as a human being.

17) Sleep well and regularly, every single day. There's simply nothing better for bad stress than a good night of sleep. See what I've written on the subject.

18) Maintain a stable and sustainable routine, with room for variation, new experiences. Life is a crazy up-and-down. Because I've crafted and continue tweaking my routine, I always have a structure to the day and week that keeps me going through whatever stress, surprises, unexpected news. Without this, I would become jello, shrink away from life, depressed and miserable.

Now go chill out, you crazy anxious and hot mess! I'll see you on that walk around the park :)

- -

Do you have other strategies for beating stress, anxiety? Please share with the Community in Comments below. We'd love to hear from you!

– –

Like what you see? Visit BlueprintToThrive.com for more great strategies and tips for better health and wealth, plus improved productivity.

Follow us @Blueprint2Thriv

Yuri Kruman is a Healthcare Product Manager, published author, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

8 Tips for Feeling Happier During an Unhappy Time

8 Tips for Feeling Happier During an Unhappy Time http://www.linkedin.com/today/post/article/20131028142626-6526187-8-tips-for-feeling-happier-during-an-unhappy-time

45 Productivity Tips For Extremely Busy People

These are excellent and I use most of them myself: http://touch.thedailymuse.com/thedailymuse/#!/entry/45-productivity-tips-for-extremely-busy-people,5266903eda27f5d9d03ec0bb

4 Nourishing Routines for Your Success and Happiness

4 Nourishing Routines for Your Success and Happiness : iDoneThis blog http://bit.ly/1cOT8eH

50 Best Business Apps of 2013

Business Insider http://www.businessinsider.com/50-best-business-apps-2013-8/business-productivity-1

Can The Right Life Coach Really Help You Succeed?

***SHAMELESS PLUG: A good life coach can make a tremendous difference in your life (and quite quickly) by identifying the root causes of your mental pitfalls and helping you to work quickly and effectively to attack your problems intelligently and in a sustainable manner, for life. Get in touch if I can help you break through your limitations and improve your life, your job situation or anything else that's in your way to a successful and meaningful life.

YURI.KRUMAN (AT) GMAIL dot COM

Now, the article:

http://m.fastcompany.com/3017546/can-the-right-life-coach-really-help-you-succeed?utm_source=facebook

The Daily Routines of 7 Famous Entrepreneurs and How to Design Your Own Master Routine

One of the most important underlying factors in doing anything well over a long time and in building anything successful is creating and optimizing a daily routine which buffers against the unexpected and keeps you focused and effective, regardless of whatever disturbances may come. The Daily Routines of 7 Famous Entrepreneurs and How to Design Your Own Master Routine - - The Buffer Blog

http://blog.bufferapp.com/the-daily-routines-of-famous-entrepreneurs-and-how-to-design-your-own-master-routine