Join the Top 5% of Humans in Less Than 4 Hours of Effort Per Day

Cait Mack
3 min readDec 26, 2022

Work smarter than almost everyone else.

Prophsee Journals

The below are things I do daily.

Ranked in order of importance (to me anyway).

A couple of years ago I got clarity on what I wanted out of life. Good health, strong relationships and financial freedom.

Which isn’t much different than what you want, most likely.

So try some of these on for size.

Health (1 hour per day)

Workout (30 minutes)

I rotate between 3 heavy lifting sessions: pull, legs, push.

And I workout 5 days per week usually.

Morning walk (15 minutes)

The morning walk has become non-negotiable.

No matter the weather (and it’s been rough lately) I get up and go.

I also aim for a minimum of 8k steps per day.

Mobility routine (5 minutes)

I wake up, chug water and roll right into this routine.

The idea is to keep my flexibility and ease of movement well into my old age.

I focus on opening my hips, stabilizing my core and stretching my traps/neck/shoulders.

Recovery routine (15 minutes)

I do legs up the wall with meditation for at least 5 minutes each night.

Foam and lacrosse ball rolling takes up the other 10 minutes.

If I have time or feel like it, this routine might stretch to 20–25 minutes.

This is designed to keep my feeling good after lifting heavy. More important than ever in my mid 30s.

Relationships (1 hour per day)

Family dinner (20 minutes)

I like to eat dinner with my girlfriend and kids every night possible.

We miss some, sure. But the goal is sit down together more often than not.

This is where we connect with the kids and hear about their day.

--

--

Cait Mack

I simplify everything so you can focus on crushing life FREE resources: caitmackcs.gumroad.com