Gary Brecka
Productivity Tip:
Plan Projects In Reverse
Got a project to work on but don’t even know where to start? We feel you. That’s why Panda Planner has a weekly “Projects” section: so you can break down current projects into baby steps and then add those as tasks into your daily planner.
But what if you’re not sure how to break down your project into smaller tasks? Here’s a trick you can try: do it in reverse. Write down the final step first—for example, “submit report” or “launch website”—then work backward to outline the key steps leading up to it.
Reverse planning eliminates ambiguity and makes sure each step directly contributes to the end goal. Here’s a brief video about the concept. Why not try it?
Routine Breakdown
Gary Brecka, Human Biologist
Start Your Day Like a Longevity Expert
Gary Brecka, human biologist, biohacker and longevity expert, says he dedicates the first 90 minutes of every day to himself. “When you lose confidence in yourself by not having a routine and by breaking little tiny promises to yourself, now you can’t exude confidence and authenticity to the outside world,” he says.
The Routine:
- After splashing water on his face and brushing his teeth, he gets straight into a cold plunge.
- Jumps on a treadmill. He alternates between 3 mins walking/30 secs sprinting for 10.5 minutes, using a hypermax oxygen mask. (What’s known as multi-step oxygen therapy, or EWOT.)
- Gets into a red light bed for 10 minutes (he uses a TheraLight 360).
- Has coffee, goes outside and does breathwork. “This is the thing I never, ever, ever miss – I do 8 minutes of breathwork within 30 minutes of waking.”
- Goes to the gym.
Why it works:
- Many people swear by cold plunges, and though research is ongoing, some studies suggest benefits like improved immunity, faster muscle recovery, and reduced inflammation.
- EWOT (Exercise With Oxygen Therapy) has some interesting research behind it (here’s a roundup). It’s said to boost athletic performance and slow aging.
- Red light therapy has been shown to improve sleep, reduce pain, and more.
- Breathwork is definitely worth a try. It’s easy to learn, and a 2023 meta-analysis showed it could improve stress and mental health.
“If you actually just make little promises and keep little promises to yourself, it is amazing what it will do to your confidence level and your self-esteem,” says Gary.