How I simply avoid procrastination

Key wellness & productivity strategies (from the subtitles)

• Reduce decision fatigue with a strict routine

  • Eat the same breakfast, lunch, and snacks every day
  • Wear the same clothing daily (e.g., identical shirts/jackets/jeans/slippers) to avoid daily “what should I wear?” thinking
  • Goal: free up mental energy for other tasks/decisions

• Track intake with a consistent daily structure

  • Maintain a set calorie target (~1,900 calories/day)
  • Use careful, repeatable portions (e.g., set meal components)

• Use “set-and-forget” meal prep

  • Breakfast repeats daily (example given: 3 eggs, 50 g pancake mix, maple syrup)
  • Meals/snacks are repetitive but optimized for efficiency
  • Lunch repeats daily (example given: 360 g mixed vegetables, 1 chicken breast cooked in an air fryer)

• Batch nutrition with prepared, scheduled items

  • Protein-focused snacks/meals occur at fixed intervals (e.g., protein bar/shake, then protein shake later)
  • Minimizes mental effort about hunger and timing

• Use a daily checklist to automate follow-through

  • Keep a tick-list on your phone for daily food
  • Reset the checklist each day
  • As items are eaten, remove/complete them—then you don’t need to think about food again

Presenters / sources

• No other presenters or sources are mentioned in the provided subtitles.
• The speaker appears to be the video’s author/“I” (no name given).