🌱 Viet's Poor Man's Blueprint
This is my longevity-maxing Poor Man's Blueprint protocol.
Which aims to optimize your life through cheap, affordable methods.
⏰ My Daily Routine
Consistent, but flexible daily routine is key to maximizing productivity and getting the most out of every hour in my day.
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08 AM
Morning 🌅
I prefer waking up naturally to sunlight over noisy roommates sounds, alarms that disrupts sleep pattern. This gentle wake-up approach helps me maintain my cortisol level low, but early commitments or appointments disrupt this flow and ruins the day.
8.30 am - 9.30 am
⏰
Stretching Routine 🤸♂️
Once up, I ease into the day with a 5-minute stretching session. I focus on my neck, back, and arms to loosen tight tendons and boost blood circulation.
5 mins
🤸♂️
Hydrate and Fuel 🔋
After stretching, I start my hydration with a glass of water, followed by my go-to coffee blend. This drink is creamy and a bit sweet—the perfect kickstart for my morning.
- Coffee with a spoonful of whipped cream
- Strawberry MyProtein (one scoop)
- Optional BCAA or Creatine for muscle support and added flavor
- Vitamin B complex, Zinc, Vitamin D, and Magnesium every other day for energy, immune support, and muscle health
- BCAA on workout days, for muscle recovery
- Fish Oil every third day for heart and brain health
5 mins
☕
🥛
9 AM
2 Hours of Deep Work 💻
Once I’ve completed my morning prep, I dive straight into work. Morning hours are my peak productivity time, so I focus on tasks that require creativity, and high mental activation—the ones I’m most likely to procrastinate on later in the day. Starting with these painful tasks helps me build momentum and get early sense of achievement.
9 am - 11 am
💻
✍
📞
Avoiding Distractions 🚫
I make a conscious effort to stay away from messages, emails, and social media until I’ve completed my first hour of focused work
Every 30 mins
🚫
Movement Breaks 🏃♂️
To prevent mental burn out, I take a short movement break every 30 minutes. I’ll do a quick stretch, a short walk, or even light household chores.
5 mins
🏃♂️
11 AM
First Meal 🍽️
Around 11, I have my first meal of the day. My new air fryer has been a game-changer, cutting down prep time to about 15 minutes. From cooking to cleaning, the whole meal routine takes me about 45 minutes, with a dedicated 25 minutes just to sit and enjoy my food.
11 am - 11.45 am
🍗
🥦
🥩
Post-Meal Reading 📚
After eating, I set aside 20 minutes to read. This time lets me relax and switch gears, feeding my mind while I digest.
20 mins
📚
Outdoor Walk 🚶♂️
To get some fresh air and sunlight, I head out for a 30-minute walk. This gives me a mental reset, boosts my energy, and helps me rack up my steps for the day.
30 mins
🚶♂️
1 PM
Administrative Work 📩
By early afternoon, I switch to lower-energy tasks like administrative work, meetings, and calls. This time is dedicated to routine operations that don’t require as much creative focus.
1 pm - 3 pm
📩
📞
3 PM
Power Nap 😴
If my schedule allows, I take a 15-minute nap around 3 pm. This quick rest recharges me far more effectively than coffee and gives me the energy boost I need to stay alert and productive through the evening.
15 mins
😴
5 PM
Last Meal of the Day 🍽️
Around 5 pm, I sit down for my final meal. This one is a bit more elaborate, as I prepare a dessert after my main meal, making the whole dinner routine a longer, more enjoyable experience.
5 pm - 5.45 pm
🍳
🥦
🥩
Evening Reading & Walk 📚
After dinner, I unwind with some reading before heading out for a walk. This second walk of the day lets me stay up to date with social media, news and podcasts while staying active and catching any remaining sunlight.
1 hour
📚
🚶♂️
📱
🎧
7 PM
Evening Work Block 💻
In the evening, I dive into free-form tasks that benefit from deep focus and logical reasoning. I enjoy working on things like coding or problem-solving, often with a movie or TV show playing in the background, which helps me stay engaged. This blend of focus and entertainment is my favorite way to work, and it’s a great way to unwind while being productive.
7 pm - 11 pm
💻
📺
Watching the Markets 📈
Sometimes, if the situation calls for it, I’ll spend evening watching the markets.
7 pm - 11 pm
📈
11 PM
Winding Down 🥱
I begin my wind-down routine. I start with journaling to reflect on the day, clearing my mind before bed. Then, I stretch for five minutes, focusing on my posture and easing any muscle tension from the day. I aim to wrap up and get into bed just before midnight.
11 pm - 12 pm
🌙
