While the exact work-to-rest ratio depends on the demands of the job and individual preferences, the overall theme is clear: alternating between blocks of 50 to 90 minutes of intense work and recovery breaks of 7 to 20 minutes enables people to sustain the physical, cognitive, and emotional energy required for peak performance.

On Friday (and Saturday if needed), drink some caffeine and prepare to WALK. Be out the door no later than 30 minutes after waking.

This life is a marathon, not a sprint. In fact, each day is a marathon. Most of us don’t go to work for twenty minutes a day, run as fast as we can, and then rest until the next race. We go to work early in the morning, run as fast as we can for eight, ten, twelve hours, then come home and run hard again with personal obligations and sometimes more

He added, “I read the book Daily Rituals, and I am demoralized by how many great people start their day very early.” For lifelong night owls like me, it’s nice to know that when you get started each day seems to matter less than learning how to get started consistently, however your crazy ass can manage it.