want to outperform 99%? master these 9 habits

hey friend,

did you know habits run about 40% of your day?
that’s according to researchers at Duke University, not me.
that means almost half of everything you do is on autopilot.

so I hope your autopilot is damn good.
getting people to start and stick to habits was a big reason I wrote *killing comfort.*now, I want to share the 9 habits that will put you in the top 1%.

I’ve used them to succeed as a military officer, build multiple 7-figure businesses, and show up as the best dad and husband I can be.

they are simple…not easy.
so let’s dive in.

the 9 habits

1. 3/50/micro

• 3 meals per day

• 50g protein per meal

• micronutrients every meal

I was a food and nutrition science major in college.
I also spent the better part of a decade coaching people in fitness and nutrition.
I’ve forgotten more about nutrition than most will learn.

so before you write off the simplicity of the above, consider it for a moment.
3 meals (no snacking). keeps blood sugar regulated and makes for a healthy metabolism.
50g of protein. you can adjust up or down based on your size and muscle mass, but it’s a good start.
micro. most micronutrients will come in the form of carbs, so this has you picking a fruit or vegetable with every meal.

it’s a simple framework and it’s sustainable.

2. 300 challenge (as a lifestyle)

• 300 training sessions per year

• 300 minutes of exercise per week

• at least 300 calories burned per session

when you tally that up, it’s not as crazy as it sounds.
and it forces you to stay consistent over the long haul.

3. mindset workout

everyone talks about mental toughness, but no one does the work.
read, meditate, journal, or feed your mind daily.
don’t wait for “motivation” to strike.

how are you training your mind?

4. deep learning

outworking the competition is pretty damn easy when everyone is so damn lazy.

• step 1: decide exactly what you need to learn

• step 2: ask ai what the top 3 books are for this subject

• step 3: have ai summarize the first book to make sure it’s worth your time…

• step 4: now, drop ai and go full human… listen to the audiobook

• step 5: buy the hardcopy, follow along in the book while listening at the same time, and take notes

• step 6: write quick summaries of each chapter.

nobody does this.
so if you do, you’re already ahead.

5. check your bank account daily

this is about awareness and accountability.
if you bury your head in the sand, you’ll never get ahead financially.

6. 15 to 20k steps per day

yes, it’s a lot.
but I’m not over here trying to tell you how to be average.
I want you to try harder.
it’s doable if you park farther, take stairs, or schedule daily walks.

if you were in my truck when I pull into a parking lot - just ask my boys where we are going to park…
they won’t even hesitate…
“as far away as possible.”

the previous generations fought wars.
we battle ourselves.
and most can barely handle that.

7. sleep 7+ hours a day

do we need to talk about this?
just get some damn sleep.

8. 50% hydration rule

drink half your bodyweight (in ounces) of water each day.
it’s not complicated, but it can change everything from your focus to your energy.

9. track everything

did you notice what most of these habits involve?
tracking shit.
yeah, to make progress you need to track.
gamify your life.

weight, reps, steps, meals, hours slept, all of it.
numbers don’t lie.

—
looking to start?

pick one habit to lock in right now.
then another next week, and so on.
small daily discipline compounds into massive advantage over time.

try harder,

JM