The Lex Fridman podcast host has interviewed Elon Musk.

Lex is a minimalist YouTuber. His videos are sloppy. Suits are his trademark.

In a video, he shares a typical day. I've smashed my 6-month goals using its ideas.

Here's his schedule.

Morning Mantra

Not woo-woo. Lex's mantra reflects his practicality.

Four parts.

Rulebook

"I remember the game's rules," he says.

Among them:

• Sleeping 6–8 hours nightly

• 1–3 times a day, he checks social media.

• Every day, despite pain, he exercises. "I exercise uninjured body parts."

Visualize

He imagines his day. "Like Sims..."

He says three things he's grateful for and contemplates death.

"Today may be my last"

Objectives

Then he visualizes his goals. He starts big. Five-year goals.

Short-term goals follow. Lex says they're year-end goals.

Near but out of reach.

Principles

He lists his principles. Assertions. His goals.

He acknowledges his cliche beliefs. Compassion, empathy, and strength are key.

Here's my mantra routine:

Four-Hour Deep Work

Lex begins a four-hour deep work session after his mantra routine. Today's toughest.

AI is Lex's specialty. His video doesn't explain what he does.

Clearly, he works hard.

Before starting, he has water, coffee, and a bathroom break.

"During deep work sessions, I minimize breaks."

He's distraction-free. Phoneless. Silence. Nothing. Any loose ideas are typed into a Google doc for later. He wants to work.

"Just get the job done. Don’t think about it too much and feel good once it’s complete." — Lex Fridman

30-Minute Social Media & Music

After his first deep work session, Lex rewards himself.

10 minutes on social media, 20 on music. Upload content and respond to comments in 10 minutes. 20 minutes for guitar or piano.

"In the real world, I’m currently single, but in the music world, I’m in an open relationship with this beautiful guitar. Open relationship because sometimes I cheat on her with the acoustic." — Lex Fridman

Two-hour exercise

Then exercise for two hours.

Daily runs six miles. Then he chooses how far to go. Run time is an hour.

He does bodyweight exercises. Every minute for 15 minutes, do five pull-ups and ten push-ups. It's David Goggins-inspired. He aims for an hour a day.

He's hungry. Before running, he takes a salt pill for electrolytes.

He'll then take a one-minute cold shower while listening to cheesy songs. Afterward, he might eat.

Four-Hour Deep Work

Lex's second work session.

He works 8 hours a day.

Again, zero distractions.

Eating

The video's meal doesn't look appetizing, but it's healthy.

It's ground beef with vegetables. Cauliflower is his "ground-floor" veggie. "Carrots are my go-to party food."

Lex's keto diet includes 1800–2000 calories.

He drinks a "nutrient-packed" Atheltic Greens shake and takes tablets. It's:

• One daily tablet of sodium.

• Magnesium glycinate tablets stopped his keto headaches.

• Potassium — "For electrolytes"

• Fish oil: healthy joints

“So much of nutrition science is barely a science… I like to listen to my own body and do a one-person, one-subject scientific experiment to feel good.” — Lex Fridman

Four-hour shallow session

This work isn't as mentally taxing.

Lex planned to:

• Finish last session's deep work (about an hour)

• Adobe Premiere podcasting (about two hours).

• Email-check (about an hour). Three times a day max. First, check for emergencies.

If he's sick, he may watch Netflix or YouTube documentaries or visit friends.

“The possibilities of chaos are wide open, so I can do whatever the hell I want.” — Lex Fridman

Two-hour evening reading

Nonstop work.

Lex ends the day reading academic papers for an hour. "Today I'm skimming two machine learning and neuroscience papers"

This helps him "think beyond the paper."

He reads for an hour.

“When I have a lot of energy, I just chill on the bed and read… When I’m feeling tired, I jump to the desk…” — Lex Fridman

Takeaways

Lex's day-in-the-life video is inspiring.

He has positive energy and works hard every day.

Schedule:

• Mantra Routine includes rules, visualizing, goals, and principles.

• Deep Work Session #1: Four hours of focus.

• 10 minutes social media, 20 minutes guitar or piano. "Music brings me joy"

• Six-mile run, then bodyweight workout. Two hours total.

• Deep Work #2: Four hours with no distractions. Google Docs stores random thoughts.

• Lex supplements his keto diet.

• This four-hour session is "open to chaos."

• Evening reading: academic papers followed by fiction.

"I value some things in life. Work is one. The other is loving others. With those two things, life is great." — Lex Fridman

If I could tell my younger self a few rules, they would boost my career.

1. Treat design like medicine; don't get attached.

If it doesn't help, you won't be angry, but you'll try to improve it. Designers blame others if they don't like the design, but the rule is the same: we solve users' problems. You're not your design, and neither are they. Be humble with your work because your assumptions will often be wrong and users will behave differently.

2. Consider your design flawed.

Disagree with yourself, then defend your ideas. Most designers forget to dig deeper into a pattern, screen, button, or copywriting. If someone asked, "Have you considered alternatives? How does this design stack up? Here's a functional UX checklist to help you make design decisions.

3. Codeable solutions.

If your design requires more developer time, consider whether it's worth spending more money to code something with a small UX impact. Overthinking problems and designing abstract patterns is easy. Sometimes you see something on dribbble or bechance and try to recreate it, but it's not worth it. Here's my article on it.

4. Communication changes careers

Designers often talk with users, clients, companies, developers, and other designers. How you talk and present yourself can land you a job. Like driving or swimming, practice it. Success requires being outgoing and friendly. If I hadn't said "hello" to a few people, I wouldn't be where I am now.

5. Ignorance of the law is not an excuse.

Copyright, taxation How often have you used an icon without checking its license? If you use someone else's work in your project, the owner can cause you a lot of problems — paying a lot of money isn't worth it. Spend a few hours reading about copyrights, client agreements, and taxes.

6. Always test your design

If nobody has seen or used my design, it's not finished. Ask friends about prototypes. Testing reveals how wrong your assumptions were. Steve Krug, one of the authorities on this topic will tell you more about how to do testing.

7. Run workshops

A UX designer's job involves talking to people and figuring out what they need, which is difficult because they usually don't know. Organizing teamwork sessions is a powerful skill, but you must also be a good listener. Your job is to help a quiet, introverted developer express his solution and control the group. AJ Smart has more on workshops here.

Without self-control, you'll waste time chasing dopamine fixes.

I found a powerful quote in Tony Robbins' Awaken The Giant Within:

“Most of the challenges that we have in our personal lives come from a short-term focus” — Tony Robbins

Most people are short-term oriented, but highly successful people are long-term oriented.

Successful people act in line with their long-term goals and values, while the rest are distracted by short-term pleasures and dopamine fixes.

Instant gratification wrecks lives

Instant pleasure is fleeting. Quickly fading effects leave you craving more stimulation.

Before you know it, you're in a cycle of quick fixes. This explains binging on food, social media, and Netflix.

These things cause a dopamine spike, which is entertaining. This dopamine spike crashes quickly, leaving you craving more stimulation.

It's fine to watch TV or play video games occasionally. Problems arise when brain impulses aren't controlled. You waste hours chasing dopamine fixes.

Instant gratification becomes problematic when it interferes with long-term goals, happiness, and life fulfillment.

Most rewarding things require delay

Life's greatest rewards require patience and delayed gratification. They must be earned through patience, consistency, and effort.

Ex:

• A fit, healthy body

• A deep connection with your spouse

• A thriving career/business

• A healthy financial situation

These are some of life's most rewarding things, but they take work and patience. They all require the ability to delay gratification.

To have a healthy bank account, you must save (and invest) a large portion of your monthly income. This means no new tech or clothes.

If you want a fit, healthy body, you must eat better and exercise three times a week. So no fast food and Netflix.

It's a battle between what you want now and what you want most.

Successful people choose what they want most over what they want now. It's a major difference.

Instant vs. delayed gratification

Most people subconsciously prefer instant rewards over future rewards, even if the future rewards are more significant.

We humans aren't logical. Emotions and instincts drive us. So we act against our goals and values.

Fortunately, instant gratification bias can be overridden. This is a modern superpower. Effective methods include:

#1: Train your brain to handle overstimulation

Training your brain to function without constant stimulation is a powerful change. Boredom can lead to long-term rewards.

Unlike impulsive shopping, saving money is boring. Having lots of cash is amazing.

Compared to video games, deep work is boring. A successful online business is rewarding.

Reading books is boring compared to scrolling through funny videos on social media. Knowledge is invaluable.

You can't do these things if your brain is overstimulated. Your impulses will control you. To reduce overstimulation addiction, try:

• Daily meditation (10 minutes is enough)

• Daily study/work for 90 minutes (no distractions allowed)

• First hour of the day without phone, social media, and Netflix

• Nature walks, journaling, reading, sports, etc.

#2: Make Important Activities Less Intimidating

Instant gratification helps us cope with stress. Starting a book or business can be intimidating. Video games and social media offer a quick escape in such situations.

Make intimidating tasks less so. Break them down into small tasks. Start a new business/side-hustle by:

• Get domain name

• Design website

• Write out a business plan

• Research competition/peers

• Approach first potential client

Instead of one big mountain, divide it into smaller sub-tasks. This makes a task easier and less intimidating.

#3: Plan ahead for important activities

Distractions will invade unplanned time. Your time is dictated by your impulses, which are usually Netflix, social media, fast food, and video games. It wants quick rewards and dopamine fixes.

Plan your days and be proactive with your time. Studies show that scheduling activities makes you 3x more likely to do them.

To achieve big goals, you must plan. Don't gamble.

Want to get fit? Schedule next week's workouts. Want a side-job? Schedule your work time.

Russia's nuclear threat may be nullified by physics.

Putin seems nostalgic and wants to relive the Cold War. He's started a deadly war to reclaim the old Soviet state of Ukraine and is threatening the West with nuclear war. NATO can't risk starting a global nuclear war that could wipe out humanity to support Ukraine's independence as much as they want to. Fortunately, nuclear physics may have rendered Putin's nuclear weapons useless. However? How will Ukraine and NATO react?

To understand why Russia's nuclear weapons may be ineffective, we must first know what kind they are.

Russia has the world's largest nuclear arsenal, with 4,447 strategic and 1,912 tactical weapons (all of which are ready to be rolled out quickly). The difference between these two weapons is small, but it affects their use and logistics. Strategic nuclear weapons are ICBMs designed to destroy a city across the globe. Russia's ICBMs have many designs and a yield of 300–800 kilotonnes. 300 kilotonnes can destroy Washington. Tactical nuclear weapons are smaller and can be fired from artillery guns or small truck-mounted missile launchers, giving them a 1,500 km range. Instead of destroying a distant city, they are designed to eliminate specific positions, bases, or military infrastructure. They produce 1–50 kilotonnes.

These two nuclear weapons use different nuclear reactions. Pure fission bombs are compact enough to fit in a shell or small missile. All early nuclear weapons used this design for their fission bombs. This technology is inefficient for bombs over 50 kilotonnes. Larger bombs are thermonuclear. Thermonuclear weapons use a small fission bomb to compress and heat a hydrogen capsule, which undergoes fusion and releases far more energy than ignition fission reactions, allowing for effective giant bombs. 

Here's Russia's issue.

A thermonuclear bomb needs deuterium (hydrogen with one neutron) and tritium (hydrogen with two neutrons). Because these two isotopes fuse at lower energies than others, the bomb works. One problem. Tritium is highly radioactive, with a half-life of only 12.5 years, and must be artificially made.

Tritium is made by irradiating lithium in nuclear reactors and extracting the gas. Tritium is one of the most expensive materials ever made, at $30,000 per gram.

Why does this affect Putin's nukes?

Thermonuclear weapons need tritium. Tritium decays quickly, so they must be regularly refilled at great cost, which Russia may struggle to do.

Russia has a smaller economy than New York, yet they are running an invasion, fending off international sanctions, and refining tritium for 4,447 thermonuclear weapons.

The Russian military is underfunded. Because the state can't afford it, Russian troops must buy their own body armor. Arguably, Putin cares more about the Ukraine conflict than maintaining his nuclear deterrent. Putin will likely lose power if he loses the Ukraine war.

It's possible that Putin halted tritium production and refueling to save money for Ukraine. His threats of nuclear attacks and escalating nuclear war may be a bluff.

This doesn't help Ukraine, sadly. Russia's tactical nuclear weapons don't need expensive refueling and will help with the invasion. So Ukraine still risks a nuclear attack. The bomb that destroyed Hiroshima was 15 kilotonnes, and Russia's tactical Iskander-K nuclear missile has a 50-kiloton yield. Even "little" bombs are deadly.

We can't guarantee it's happening in Russia. Putin may prioritize tritium. He knows the power of nuclear deterrence. Russia may have enough tritium for this conflict. Stockpiling a material with a short shelf life is unlikely, though.

This means that Russia's most powerful weapons may be nearly useless, but they may still be deadly. If true, this could allow NATO to offer full support to Ukraine and push the Russian tyrant back where he belongs. If Putin withholds funds from his crumbling military to maintain his nuclear deterrent, he may be willing to sink the ship with him. Let's hope the former.

Internet's fantastic, right?

We've never had a better way to share our creativity.

I can now draw on my iPad and tweet or Instagram it to thousands. I may get some likes.

With such a great, free tool, you're not alone.

Millions more bright-eyed artists are sharing their work online.

The issue is getting innovative work noticed, not sharing it.

In a world where creators want attention, attention is valuable.

We build for attention.

Attention helps us establish a following, make money, get notoriety, and make a difference.

Most of us require attention to stay sane while creating wonderful things.

I know how hard it is to work hard and receive little views.

How do we receive more attention, more often, in a sea of talent?

Advertising and celebrity endorsements are options. These may work temporarily.

To attract true, organic, and long-term attention, you must create in high quality, high volume, and consistency.

Adapting Steve Martin's Be so amazing, they can't ignore you (with a mention to Dan Norris in his great book Create or Hate for the reminder)

Create a lot.

Eventually, your effort will gain traction.

Traction shows your work's influence.

Traction is when your product sells more. Traction is exponential user growth. Your work is shared more.

No matter how good your work is, it will always have minimal impact on the world.

Your work can eventually dent or puncture. Daily, people work to dent.

To achieve this tipping point, you must consistently produce exceptional work.

Expect traction after hundreds of outputs.

Dilbert creator Scott Adams says repetition persuades. If you don't stop, you can persuade practically anyone with anything.

Volume lends believability. So make more.

I worked as an illustrator for at least a year and a half without any recognition. After 150 illustrations on iStockphoto, my work started selling.

With 350 illustrations on iStock, I started getting decent client commissions.

Producing often will improve your craft and draw attention.

It's the only way to succeed. More creation means better results and greater attention.

Austin Kleon says you can improve your skill in relative anonymity before you become famous. Before obtaining traction, generate a lot and become excellent.

Most artists, even excellent ones, don't create consistently enough to get traction.

It may hurt. For makers who don't love and flow with their work, it's extremely difficult.

Your work must bring you to life.

To generate so much that others can't ignore you, decide what you'll accomplish every day (or most days).

Commit and be patient.

Prepare for zero-traction.

Anticipating this will help you persevere and create.

My online guru Grant Cardone says: Anything worth doing is worth doing every day.

Do.