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How to Engineer Your Day

How to Engineer Your Day

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    A single day is one of the core cycles in life. In your lifetime you are probably going to experience about 29,000 of them, so you might as well make them count. A habit, run once, may seem unimportant. But a single change can add up when you consider you will be doing it thousands of times.

    Engineering your day also requires you to take a different outlook on big decisions. Instead of asking how that big promotion, changed relationship or move to a new city will make you feel, you ask how it will affect your daily life.

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    I’ve done this process with myself. From adopting healthier eating and exercise habits to changing how I browse the web and answer e-mails, these changes may sound minor but they really add up over time.



    Quantifying Your Routines

    You can’t tackle ghosts. You need to make your habits tangible before you can alter them. In order to do that you need to get a broader look at your routines. When you are fighting your way through the jungle of everyday life, you lack the view from the treetops.

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    Not all of your routines can be broken down cleanly into numbers, but you still need a representative look at how your habits influence you over time. To do that, you need to start taking measurements. I want to look at three different types of measurements I find useful:

    1. Timelogs – Where are you actually spending your time? Carry a notepad with you for a few days and record every time you start or stop an activity. After that you can break up this raw data into different activity groups and look for trends in where you spend your time.
    2. Finance Logs – Where are you spending your money? This one needs a longer focus of at least a month or two to handle non-daily expenses. But keep track of where your money is going. You may be surprised how that daily coffee or pack of cigarettes adds up over time.
    3. Productivity Logs – Unlike the last two, these are field specific. That means you might want to do one for any broad area of your life you deem important. You could have a productive log for health, work, business or school. The idea here is to chart down what you accomplish and after what investment of time and money. Contrasting a productive log with time/finance logs should give you idea of what were wise and unwise usages of resources.


    Upgrading Your Habits

    With a broad viewpoint of how daily actions create effects over time, you are now in a position to upgrade your habits. Changing habits normally sounds like a painful, prolonged process of willpower. In reality, I’ve found the process can actually be interesting as it gives you a chance to modify the core of what makes up your day.

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    Changing habits isn’t really that difficult. My suggestion is to start with the Thirty Day Trial method proposed by Steve Pavlina. I’ve been using this for a couple years and it works incredibly well. I’ve researched many other methods for changing habits, but none of them match the simplicity and efficacy of this technique.

    Here are some other things to consider:

    1. Go Slow – I never do more than one, possibly two, trials at a time. Trying to do too much too fast is probably the biggest reason people fail. Engineering your day has to be a trial of patience, not motivation.
    2. Be Consistent – Your trial needs to be something you execute daily and consistently. Going to the Gym on Tuesday, skipping Wednesday, running on Thursday and doing Yoga on Friday may be a fun exercise routine. However, this scattered approach rarely results in well-formed habits. Consistency first, variety afterwards.
    3. Replace Lost Needs – Some people fail to change habits because they don’t consider the full impact an upgrade will have. I like the metaphor of engineering habits, because optimizations must align with all the forces that caused you to function previously. If you are feeling deprived, you need a new strategy, not more willpower.

    Taking a New Look at Big Decisions

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    The final impact of daily engineering is taking a new look at those big decisions. Here are some examples of big decisions you may be facing:

    • What do I want to do with my life?
    • Should I switch jobs? Careers?
    • Should I emphasize family, work or learning?
    • Should I get married and start a family or build my business?

    No approach will give easy answers to these questions. In many cases, I believe the answer can’t be satisfactorily reached without making mistakes and looking for opportunities. But a daily outlook can give you an approach you might not have considered.

    The idea behind a daily outlook is that every big decision is only going to create an impact on your days. Looking at this core unit of human experience, ask yourself, what will the difference be on your daily life. Ignore the abstractions of prestige, money and accomplishments if they don’t have a big impact on what you do between getting up and going to sleep.

    The answer that might surprise you is that generally, no one decision is going to have an overwhelming impact. Psychologist Daniel Gilbert discovered that most people overestimate the difference two situations will have on happiness. I would also add that most people underestimate the impact your day has on your life.

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    Scott H Young

    Scott is obsessed with personal development. For the last ten years, he's been experimenting to find out how to learn and think better.

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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