Attitude

Superhuman by Habit, Book Summary–JackNotes

JackNotes summarizes books, classes, speeches & knowledge.

Notes from Superhuman by Habit, Tynan

Health Habits

Eating Healthy Food

  • Replace bad food – refined sugars and grain – with new foods
  • Eat more foods that you like, even if they’re not the healthiest. Replacing French fries with plain kale will be tough, but replacing them with baked sweet potatoes is pretty easy
  • When you enter the maintenance phase, allow yourself to eat unhealthy food under certain circumstances. For example: “100% healthy eating while at home, eat whatever is convenient while traveling.”
  • Plan every one of your meals in advance. Have a default meal for breakfast, lunch, and dinner for which you always have ingredients on hand

Good Sleep

  • Buy a sleep mask and earplugs
  • Rather than regulate your wake up time, regulate your bedtime
  • Go to sleep nine hours before your alarm time. If you find that you are consistently sleeping until the alarm goes off, move your bedtime back even further
  • Set a strict screens-off time one or two hours prior to your bedtime
  • Record how much sleep you get every day

Meditation

  • Just sit for five minutes in a quiet space, close your eyes, and focus on your breath
  • When you notice that your mind starts thinking about something else, refocus on your breath
  • The loading period for meditating is approximately two months

Working Out

  • Work out three days a week, doing three exercises each day
  • Don’t jump from plan to plan, without giving any one the time it needs to get results
JackNotes

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