Optimization
Non-Negotiables 

 Here are some powerful Optimization Non-Negotiables tailored for busy professionals who often face high stress, long hours, and sedentary work environments:

1. Prioritize Quality Sleep (7-9 hours)

• Why: Sleep is the foundation of cognitive function, decision-making, and stress management.

• Quick Wins:

• No screens 60 minutes before bed

• Keep the bedroom cool and dark (65-68°F)

• Consistent sleep/wake times—even on weekends

2. Stabilize Blood Sugar Through Smart Nutrition

• Why: Avoid energy crashes, improve focus, and manage stress.

• Quick Wins:

• Prioritize protein and healthy fats at every meal

• Limit processed carbs and sugars during work hours

• Stay hydrated (aim for 60+ oz electrolyte-based fluid/day)

3. Move Every Day (Small Doses go a long way)

• Why: Movement boosts mood, circulation, and focus—critical during long workdays.

• Quick Wins:

• 1-2 minutes every hour: Bodyweight squats, push-ups, or brisk walks activate GLUT4

• Morning mobility or stretching routine (5-10 minutes)

• Resistance training 2-3x/week for longevity and strength

4. Master Stress with Intentional Recovery

• Why: Chronic stress kills performance and focus.

• Quick Wins:

• 5-minute breathing exercises or meditation daily

• Nature exposure (sunlight in the morning or lunchtime walks in nature/woods/Shinrin Yoku)

• Schedule “white space” on your calendar—time with no tasks

5. Mental Focus Hacks for High Performance

• Why: Lawyers thrive on sharp cognitive function.

• Quick Wins:

• Work in focused 50-minute blocks with 10-minute breaks, work strategically

• Limit caffeine after noon to preserve sleep quality

• Use blue light blockers if working late

6. Nutrient Optimization

• Why: Deficiencies impact energy and focus.

• Quick Wins:

• Cordyceps and Reishi (adaptogenic mushrooms that reduce stress levels)

• Magnesium glycinate (before bed for relaxation)

• Vitamin D (via sunlight or supplementation)

7. Environment Dictates Behavior

• Why: Your surroundings either pull you toward or away from your goals.

• Quick Wins:

• Keep healthy snacks at your desk (nuts, beef jerky, protein bars)

• Clear digital clutter; close unused tabs and apps during work

• Invest in a standing desk or frequent desk breaks

8. Positive Outlook 

• Why: Creating positive images impacts your mood, hormones and outcome

• Quick Wins:

• Take time daily to engage in something that’s NOT productive, create fun

• Envision your wins, preload the success

• Speak positively and don’t enforce what’s wrong or negative