Episode 8: Rickey Fukazawa

What projects are you concentrating on during your focused hours?- health and accountability coachingHow about the rest of the time? What do you enjoy doing in your off time?Intermittent breaks: 5 minute Pomodoro breaks (dancing/yoga/stretching/cleaning house). ESR (breathwork, stretching, meditation, body scan, 5 senses)Bigger breaksrunreading: YA books. "Loveless". "Clara and the sun" AI best friendwatercolour booksjournalingcalling friendsWhat does your morning routine look like and how has it evolved over time?Changing routine useful to avoid stagnationGeneral routine7am +/- wakeup Curtains/window/changed (active wear)Wash faceSkip outside in the sun (inspired by Andrew Huberman)Meditate (consistency over intensity. Minimum 5 minutes. Loving kindness/metta meditation)Coffee (black) + journaling (gratitude)Dealing with curveballsBe flexibleCome back to the habit - one day off is okWhat do you do to optimise productivity during your working hours?Pomodoro method: physical pig timerOptimise phone:Firefox Focus: one tab onlyESR appsChange contexts in physical environment if frustrated/unproductive: go to cafe/library to mix thingsIntermittent fasting: eating window 12-8 - more productive in morning prior to first mealVegan diet (9 years):Initial Motivation: sports performance inspired by brothersMaking it stick: address value conflictsSocial environment - if friends/colleagues look down on diet, hard to stick to itAnimal welfare - bigger purposeOverall advice for dietary change:Adopt a Long term perspective Monitor your current diet without making changes: take photos (and send it to health coach)How do you switch off at night?Sleep: influences ability to eat well and recover from exerciseNot too rigid about evening routine - plenty of time from 8pm:set the scene: dim lights, candle, PJs, no music/instrumental musictidy upget clothesjournalling: including schedule + to do list (but avoid rumination)friend convos (voice messages)10:30pm in bedWhat resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Books:"Power of Habit" by Charles Du Higg"Atomic Habits" James Clear (prefer blog posts)Podcasts:Huberman LabThe Growth Equation - executive coach -> habit formationClearerThinking.org (free tools for decision making/habit formation)Apps:Habit tracking spreadsheet (off the shelf apps don't have an ideal UI)ESR (Emotion Noticing: "How We Feel")Foundations for relaxation techniques (but unfortunately they no longer offer access to the general public). Insight Timer: meditation guided/timer Sleep Score: Sleep trackingStay in touch with Rickey:LinkedIn WebsiteEmail: [email protected]