Daily Routines for Success

After 26 years of training high performers, I discovered their most overlooked superpower that allows them to outwork everyone else: It's sleep, but not in the way that you think. I used to try to out-hustle a tired brain and outperform a depleted body, but the fact is, I couldn't. If your sleep isn't replenishing you, it's becoming a danger to your goals. Succesful people don't win because they work when you're asleep, they succeeed because they work harder than you on the right things when you're awake. They're goals are clearer, they're schedule is optimized and they move without skipping a beat because their mind is always well rested. Since learning this I've worked with a sleep coach to optimize for one thing; performance when i'm awake. Here are the 8 habits that high performers use that I started copying: 1. Sleep at 67 degrees Cool environments trigger natural melatonin. You fall asleep faster and stay asleep longer. 2. Block out light and sound Black out your room. Use white noise if needed. 3. Clear your mind before bed Use journaling or breath work. Quiet the mental loops that keep you awake. 4. Finish workouts at least 3 hours before bed Don't elevate cortisol late at night. Let your body unwind. 5. Same sleep and wake times daily Even on weekends to protect your natural rhythm. 6. Block 7 hours every night Sleep is non-negotiable. If you miss one night, don't miss two. 7. Cut stimulants by mid-afternoon No caffeine after 2 PM. These break up your sleep cycles. 8. Get up if you can't sleep after 20 minutes Reset and try again. Being successful is the result of how productive you are when you are awake, not the total hours you spend awake. Your day begins the night before. If you want to show up big tomorrow, start tonight. Protect your sleep like athletes do before game day. I treat my sleep like my most important bank account. Every bit of energy and focus you need during the day is a withdrawal. The deposits happen while you sleep.

Your habits determine your income. Period. I’ve managed 110 reps delivering $190M annually. And the ONE thing I’ve learned about the top performers was that they were NOT more talented. They had better systems. Small habits compound into massive results. The rep who plans their day the night before outperforms the one who wings it. The rep who time blocks their calendar crushes the one who lets meetings scatter randomly. Bad habits cost you money: → Checking Slack every 5 minutes kills deep work → Reactive calendars lead to reactive results → No daily priorities means busy work wins → Context switching destroys productivity Good habits make you money: → Color coding your calendar by IPAs → Time blocking similar tasks together → Planning tomorrow today, every day → Eating the frog (hardest task first) I've seen reps transform their results just by implementing simple systems. The 5-minute daily journal. The Pomodoro technique. Focus mode on their devices. It's not about working harder. It's about working with intention. Your current habits got you your current results. If you want different results, you need different habits. The difference between a $200K rep and a $500K rep isn't talent. It's systems. Elite performers have elite habits. Average performers have average habits. Here's the truth. Your productivity tools should serve you, not control you. Most reps are slaves to their inbox, their Slack notifications, their scattered calendar. Top performers design their environment. They batch similar tasks. They eliminate distractions. They protect their deep work time like it's sacred. Because it is. That's where the money is made. Stop hoping for better results. Start building better habits. - Sales Leaders! Want to discover what systems your team is missing that could unlock serious revenue growth? Find out exactly where your sales process is broken at: https://lnkd.in/g8M-ah5s

Most people are tired and calling it ambition. They grind. They brag about 4-hour sleep cycles. They mistake exhaustion for work ethic. I used to be one of them. Until I realised: you can't build an extraordinary life on a burnt-out body. These days, my number one priority is simple: elite-level sleep. Because if I don’t protect my sleep, nothing else works not my mind, not my energy, not my results. Here's my system: 1. No alarms. I let my body tell me when it’s ready. 2. First two hours: no screens, no noise. 3. Gym immediately. Move first. Think later. 4. Hydration and clean eating all day 5. Phones down at least an hour before bed. 6. Same wake and sleep time every single day. No “weekend exceptions.” Workers who sleep less than 5 hours lose up to 29% of their productivity. Chronic sleep deprivation costs the UK and US economies hundreds of billions every year. Sleep isn’t downtime. It’s where you build your next level. Every email you write. Every decision you make. Every negotiation you lead. It all depends on the sleep you got the night before. You can train harder. You can hustle longer. But you’ll never outwork bad sleep. Choose wisely.

Q4 is where careers are made... and health quietly collapses. Working 55+ hours a week raises stroke risk by 35% and heart disease by 17% (WHO, 2021). Many of you reading this are doing 80+. The goal isn’t to slow down but to survive the pace without paying the price. Here’s your evidence-based Q4 survival plan; the same I share with execs running at 120% capacity. 𝟭. 𝗦𝗹𝗲𝗲𝗽 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗯𝗲𝘀𝘁 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗱𝗿𝘂𝗴. 55% of executives don’t get enough. Each 45 minutes of lost sleep cuts cognitive control by ~10%. Target: 6–7 hours minimum nightly + a 20-minute nap after lunch. Optimize: cool room (18–20°C), same wake time daily, no screens 90 min before bed. 𝟮. 𝗙𝘂𝗲𝗹 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲, 𝗻𝗼𝘁 𝗳𝗮𝘁𝗶𝗴𝘂𝗲. Long days = glucose chaos. Eat every 3–4 hours to stabilize energy. Focus on protein + healthy fats. Avoid simple carbs. Hydrate: at least 2.5–3L daily. Mild dehydration kills focus faster than caffeine fixes it. 𝟯. 𝗠𝗼𝘃𝗲 𝗳𝗮𝘀𝘁, 𝗿𝗲𝗰𝗼𝘃𝗲𝗿 𝗳𝗮𝘀𝘁𝗲𝗿. 20–30 minutes of training a day: short, intense, and consistent beats heroic once-a-week efforts. Micro-move: walk during calls, do air squats between meetings. Weekend rule: recharge with longer outdoor sessions. 𝟰. 𝗠𝗮𝗻𝗮𝗴𝗲 𝗽𝗿𝗲𝘀𝘀𝘂𝗿𝗲 𝗹𝗶𝗸𝗲 𝗮 𝗽𝗿𝗼. Breathing resets your nervous system faster than any pill. Try box breathing (4-4-4-4) or the 4-7-8 method between calls. Schedule micro-breaks every 90 minutes to prevent burnout buildup. Protect the final 30 minutes of your day: no screens, no Slack, no stimulation. 𝟱. 𝗧𝗿𝗮𝗰𝗸 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆, 𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲. Use HRV (Whoop, Garmin, Oura) as your early stress indicator. If your HRV tanks 3 days in a row, it’s not a badge of honor... it’s a warning. 𝟲. 𝗕𝗼𝗻𝘂𝘀: 𝘁𝗵𝗲 𝗲𝘅𝗲𝗰𝘂𝘁𝗶𝘃𝗲 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁 𝘀𝘁𝗮𝗰𝗸 (𝗽𝗿𝗼𝘃𝗲𝗻 𝗯𝘆 𝗱𝗮𝘁𝗮, 𝗻𝗼𝘁 𝗵𝘆𝗽𝗲). Creatine: 5g daily – brain + muscle ATP buffer. Magnesium glycinate: 200–400mg – sleep and stress regulation. Omega-3s: 1–2g EPA/DHA – anti-inflammatory shield. Ashwagandha: 300–600mg – lowers cortisol. The truth? You can’t “outwork” biology. But you can design a system to sustain performance under pressure. Start small. Pick one pillar (sleep, movement, or nutrition) and lock it in for the next 30 days. Consistency beats optimization every single time. Q4 starts now. Don’t just deliver results. Outlast the chaos. Read the full framework in my newsletter the Upward ARC. Link in bio. #UpwardARC

Do your actions actually match your ambitions? Most people never check. That’s why I created a simple weekly ritual: 👉 I ask myself 7 powerful questions that keep me accountable, aligned, and focused on my vision. Here they are 👇 1️⃣ Am I still excited about my end goal? If the excitement fades, something’s off. I readjust until that fire comes back. (This question saved me from 2 wrong paths already) 2️⃣ What have I done this week to move forward? Not planning. Not thinking. Real actions only. I list them and rate their impact from 1–10. If it’s below 7 → time to step up. 3️⃣ Are my daily actions matching my words? I compare my calendar to my claimed priorities. This usually reveals gaps I need to fix ASAP. (Brutal honesty required here) 4️⃣ What’s holding me back right now? I identify the single biggest obstacle. Then I create 3 specific steps to tackle it. No vague answers allowed. 5️⃣ Who am I becoming? I compare my behaviors to my ideal self. The gap tells me what needs work. (This one is often uncomfortable, but powerful) 6️⃣ What do I need to stop doing? I list activities that drain me or pull me off course. Then I cut at least one each week. 7️⃣ What’s my next milestone? I break down my big vision into 90-day chunks. It makes it real. It makes it actionable. (Game-changer for staying on track) These 7 questions changed everything for me. They turned my vision from a dream into a step-by-step roadmap. Want to level up? Start asking yourself these tonight. Which question resonates most with you? Drop it in the comments. (Repost if helpful) P.S. Weekly rituals like these are just one part of stepping into your spotlight. If you want more updated insights, exclusive strategies, and step-by-step frameworks to stay focused and grow, Join my Career Spotlight Group. 📌 Join here - https://lnkd.in/gB22r3_b

𝗙𝗼𝗰𝘂𝘀. 𝗕𝘂𝗶𝗹𝗱. 𝗥𝗲𝗽𝗲𝗮𝘁. That’s not just a tagline. It’s the rhythm that has shaped every product I’ve ever created. From building custom FDM 3D printers with 1-meter build volumes… To deploying digital cinema software for studios across India… To developing CPR innovations that may one day save lives… I’ve come to realize: Most people overestimate ideation and underestimate execution.  • Ideas are easy.  • Building is hard.  • Building again—after feedback, after failure, after fatigue—is what defines product people. Here’s how I’ve applied this mantra: 🔹 𝗙𝗼𝗰𝘂𝘀: Deep dive into the problem. Cut the noise. Understand the user. 𝗙𝗢𝗖𝗨𝗦 — 𝗧𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗼𝗳 𝗦𝗲𝗹𝗲𝗰𝘁𝗶𝘃𝗲 𝗔𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝗖𝘂𝘁 𝘁𝗵𝗲 𝗰𝗹𝘂𝘁𝘁𝗲𝗿: Remove tasks that don’t align with your core goal this week/month. 𝗧𝗶𝗺𝗲-𝗯𝗼𝘅 𝘆𝗼𝘂𝗿 𝗱𝗮𝘆: 2–3 deep work sessions > 10 scattered hours. 𝗧𝗿𝗮𝗶𝗻 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱: Mindfulness, journaling, and even a short walk can reset your focus. 𝗦𝗮𝘆 𝗡𝗢 𝗼𝗳𝘁𝗲𝗻: Every yes is a cost. Guard your attention. 🔹 𝗕𝘂𝗶𝗹𝗱: Don’t wait for perfect. Get a working version. Test it. Break it. Rebuild. 𝗕𝗨𝗜𝗟𝗗 — 𝗗𝗼𝗻’𝘁 𝗝𝘂𝘀𝘁 𝗧𝗵𝗶𝗻𝗸, 𝗗𝗼 𝗦𝘁𝗮𝗿𝘁 𝗺𝗲𝘀𝘀𝘆: Don’t wait for the perfect version. V1 is always ugly, but it works. 𝗕𝘂𝗶𝗹𝗱 𝗶𝗻 𝗯𝗹𝗼𝗰𝗸𝘀: Work in weekly deliverables or prototypes you can test. 𝗧𝗲𝘀𝘁 𝘄𝗶𝘁𝗵 𝗿𝗲𝗮𝗹𝗶𝘁𝘆: Launch small, fail fast, learn faster. 𝗨𝘀𝗲 𝘁𝗼𝗼𝗹𝘀 𝘀𝗺𝗮𝗿𝘁𝗹𝘆: Automate where possible. Don’t waste energy reinventing the wheel. 🔹 𝗥𝗲𝗽𝗲𝗮𝘁: What worked yesterday won’t work tomorrow. Evolve fast, or become obsolete. 𝗥𝗘𝗣𝗘𝗔𝗧 — 𝗕𝘂𝗶𝗹𝗱 𝗠𝗼𝗺𝗲𝗻𝘁𝘂𝗺, 𝗡𝗼𝘁 𝗝𝘂𝘀𝘁 𝗠𝗼𝗺𝗲𝗻𝘁𝘀 𝗪𝗲𝗲𝗸𝗹𝘆 𝗿𝗲𝘃𝗶𝗲𝘄𝘀: Ask, “What did I build this week?” Not just what you did. 𝗜𝘁𝗲𝗿𝗮𝘁𝗲, 𝗱𝗼𝗻’𝘁 𝗽𝗶𝘃𝗼𝘁 𝗿𝗮𝗻𝗱𝗼𝗺𝗹𝘆: Improve with intention. Don’t abandon too early. 𝗕𝗿𝗶𝗰𝗸 𝗯𝘆 𝗯𝗿𝗶𝗰𝗸: Small improvements compound into big outcomes. 𝗥𝗲𝘀𝗽𝗲𝗰𝘁 𝗯𝗼𝗿𝗲𝗱𝗼𝗺: Repetition creates mastery. It’s okay if it’s not always thrilling. If you’re working on a new product, startup, or even a creative project—just remember: 🚫 Don’t chase motivation. ✅ Build systems. ✅ Track progress. ✅ Stick to your loop. Focus. Build. Repeat. That’s how breakthroughs are born. #PingnaganPranavam #ProductDevelopment #StartupJourney #MakersMindset #ExecutionOverIdeas #FocusBuildRepeat #PPWrites #builtbypp

When I started in sales, I thought success came down to the perfect pitch. Say the right words. Handle objections. Close the deal. But over time, I realized that’s not what separates the top reps from the rest. The real difference? Discipline. It’s not flashy. It’s not exciting. But it’s everything. And it can feel very lonely Here are 7 daily sales disciplines that compound: 1. Pipeline Hygiene, not just updates  → Scrubbing out dead deals weekly, re-scoring leads, and keeping the pipeline realistic, because false hope kills forecasting. 2. Pre-call intel  → Spending 10 –15 mins before every prospecting block digging into trigger events, recent news, and mutual connections. The difference between “generic pitch” and “you clearly did your homework.” 3. Post-meeting debriefs  → Writing down objections, exact phrasing prospects used, and tone shifts. Not just for memory, but to sharpen the next conversation. 4. Micro-touches that don’t sell  → Sending a relevant article, a quick voice note, or engaging with their LinkedIn post. Building context, not just chasing contracts. 5. Opportunity time-blocking  → Structuring the day so you touch every deal in mid-stage daily, even for 2 minutes. Deals die from neglect, not competition. 6. Daily deal strategy check  → Asking: “What’s the next step I own to move this deal forward?” If you don’t know, the deal is already slipping. 7. Self-review like a coach  → Replaying a call, listening not for the prospect but for your own filler words, missed buying signals, and talk/listen ratio. That’s how average reps become closers. These aren’t “big moments.” They’re small, routine actions. But when you do them consistently, they add up to something huge. The sales reps who hit quota month after month aren’t superheroes. They’re just the ones who treat the little things like they matter. Discipline doesn’t feel good in the moment. Discipline is often the loneliest part of the sales process and mindset But it’s what makes you great in the long run. 👉 What’s one small thing you do every day to stay disciplined as a sales guy?

In India’s job market, consistency beats brilliance—every time. Want to build it? Focus on these 5 habits: Deliver Before Deadlines: Reliability wins over talent. Be Proactive: Anticipate challenges before they become problems. Document Everything: A clear paper trail saves you every time. Follow Up: Don’t wait for reminders—be the reminder. Stay Curious: Learn one new thing about your field every week. 🎯 Why This Matters: Having led global teams, I’ve noticed this: Indian professionals with consistency become indispensable—no exceptions. 🌟 Bonus Tip: Schedule 15 minutes weekly to review your work habits—it’s a game-changer. 💡 Take Home Message: Brilliance catches the eye, but consistency wins hearts (and promotions). 👉 What’s your secret to staying consistent? Share it below! #CareerConsistency #WorkplaceHabits #ProfessionalGrowth

At 19 I was a Navy SEAL. Years later, I returned as the team physician and ran into a problem:  I couldn’t lean on long-term meds—if a guy needed a prescription, he was no longer deployable. So I started with sleep. When we rebuilt sleep first, hormones normalized, mood stabilized, performance returned. This September, I want to challenge you to focus on the  4 pillars of health that I’ve seen transform performance in everyone from SEALs to CEOs: • Sleep: 7–9 hours. Same wake time every day. Dark, cool, quiet room. No booze or blue light before bed. • Nutrition: Prioritize protein and whole foods. Biggest quick win? Cut liquid sugar (sodas, juices, sweet coffees). • Exercise: Walk daily, lift a few times a week, add some Zone-2 cardio. Consistency beats punishment. • Stress control: Breathwork, morning sunlight, journaling, sauna/cold. Small daily practices build a massive buffer. 👉🏼 My rule of thumb Before you add supplements, protocols, or “biohacks,” restore sleep for 14 consecutive days and re-assess. In my clinic, the number of “problems” that disappear after that simple intervention would surprise you.

If I had to target Google, Amazon, or Microsoft while working full-time as an SDE in 2025, here are some great tips I’d use to avoid burning out and generate results. (Based on how I cracked 4 FAANGs while working full-time.) [1] time block your study hours ⥽ pick a fixed 1–2 hour slot daily (early morning or late night works best) ⥽ communicate with family/flatmatesask for zero interruptions ⥽ always use the same spot (never study on your bed) [2] plan every session in advance ⥽ make a weekly roadmap before the week starts (what to study, which problems) ⥽ never open Leetcode/Youtube without a plan ⥽ set tomorrow’s goal at the end of each study session [3] maximize weekends for deep work ⥽ block 3–5 hours for mocks, projects, or tough DSA on weekends ⥽ prep your resources Friday night so you’re ready ⥽ use weekends for hard/medium problems or building/finishing projects [4] use commute and dead time ⥽ download DSA PDFs or podcasts for offline review ⥽ listen to system design breakdowns or solve problems on the go ⥽ aim to learn one new thing every commute [5] eliminate distractions ruthlessly ⥽ uninstall social media, mute notifications except for emergencies ⥽ let friends know you’re “off the grid” for a while ⥽ put your phone out of reach during prep [6] negotiate support at home ⥽ talk to your family/partner about your prep phase and split responsibilities ⥽ agree on chores/kid duty in advance ⥽ ask for help blocking out your study window [7] shrink the scope, show up daily ⥽ solve 1–2 solid problems or topics per day, not more ⥽ never skip a day, track streaks for motivation ⥽ celebrate consistency, not volume [8] protect sleep, energy, and movement ⥽ get at least 7 hours sleep, no late-night binging ⥽ move for 15–20 minutes daily (walk, stretch, whatever) ⥽ eat simple food that keeps you energized (avoid heavy/junk meals)