My Life Routine

This is my daily, weekly, monthly, and yearly routine, that I try to maintain as much as possible no matter which country I'm living in. My happiness is mainly fueled by freedom, getting things done, and being healthy, so that's what I focus on.

Daily

• Waking up around 8 AM, no phone in bed, making the bed
• Progressively-cold shower
• No breakfast if alone (intermittent fasting 15:9)
• Going to a café until 12 PM, green tea
• Protein shake, then lunch (see Nutrition), doing the dishes right after
• Workout at the gym every 3 days (see Fitness)
• Logging everything I've done today in the journal app I'm making
• Dinner, doing the dishes right after if I eat at home
• Going out with friends or girlfriend
• Planning the next day
• Shower
• In bed at midnight if I'm not partying, no phone in bed

Weekly

• I follow the same daily routine on weekends . I sometimes take time off to walk around and explore the city I'm in.
• Booking a place and transport for next week if I am in a scouting phase
• Checking the email inbox of my side-project (music)
• Laundry
• Saturdays are for general todos
• Planning the next week

Monthly

• Booking an apartment and flights if I am traveling at a slow pace
• Organizing and optimizing new photos, deleting them from my phone
• Backing up my Dropbox to my encrypted USB key
• Checking concerts and festivals of the month
• Doing a 1000 € challenge with myself to reach a project goal or losing the money
• Calling my grandparents
• Reviewing my habits to see if I am following this routine
• Planning the next month

Yearly

• Vaccines and health check-ups in my home country
• Reminders for birthdays
• Planning the next year

• 🇫🇷 June in France, to see close friends, family, and attend music festivals
• 🇭🇺 July-August in Central or Eastern Europe (Budapest, Ukraine, Bulgaria)
• 🇪🇸 September to mid-October in Spain or South Korea 🇰🇷
• 🇹🇭 Mid-October to mid-February in Chiang Mai, Thailand
• 🇻🇳 Mid-February to late-April in Vietnam (mainly Hoi An)
• 🇪🇸 May in Málaga or Valencia, Spain

Nutrition

• Spinach, avocado, kale, alfalfa sprouts, olive oil
• Lentils, quinoa, green beans, broccoli, mushrooms, wild rice
• Seitan, tofu, eggs
• Peanuts, almonds, pistachios, walnuts
• Chia seeds, hemp seeds, pumpkin seeds, sunflower seeds
• Strawberries, raspberries, blueberries
• Greens or berries smoothies if they have no added sugar

I avoid pasta, white rice, white bread, potatoes, baked goods, desserts, chocolate bars, and salt. I also avoid dairies (except whey protein) for a better skin. I do not have sugar cravings at all, but I have an addiction for chocolate. When I must have some chocolate, my first choice is Lindt 85%, which I don't like enough to want to binge-eat it, and has the most optimal macros / taste of the Lindt dark chocolates.

When going to bars or nightclubs with friends, my preferred drinks to stay healthy and avoid sugar and getting fat are:

• Sparkling water with lemon (with understanding friends)
• 1 glass of red wine or 1 small white beer (social pressure case or date)
• Vodka followed by water when I want to get drunk efficiently
• Vodka-Redbull when I'm in fuck-it mode in a nightclub

Fitness

I like to optimize my workflow and save time, so I've combined together exercices that use only one pair of dumbbells into the following dumbbells-only supersets:

10kgs (max at my condo's gym in Chiang Mai)

• Traps: Slow shrugs with holds
• Lumbars: Deadlifts (many)

9kgs

• Upper back: Bent-over rows, with holds
• Shoulders, thighs, triceps: Thrusters
• Biceps: Curls
• Calves, outer forearms: Calves raises, while doing an outer farmer's carry

7kgs

• Biceps, brachialis: hammer curls

5kgs

• Upper pecs and front delts: Bent-over crossed UCV raises
• Triceps, thighs: Bent-over kickbacks with flexed legs, alternated with squats
• Side delt: lateral raises

Cable

• Core: Cable crunches
• Lats: Underhand narrow pull-down (25-30kg) and wide pull-down (25-30kg)

At home with my equipment

• Pecs, triceps: Pushups – with handles
• Inner forearms: Pull-in – with strongest elastic band

At each session at the gym, I do all these exercises. I either do 1-2 full drop sets per exercise, or 3-4 normal sets to failure (or close), with slow full-range-of-motion reps. This routine takes me between 1 and 1.5 hour.

You might be interested in reading this article I wrote about discipline, or my articles about minimalism and everything I own.