Daily Routine in the Fourth Decade of Life: Pareto principle - 4 hacks that make 80% ✨
As I’ve stepped into my fourth decade of life, my daily routine has evolved in ways that make me feel more grounded, productive, and energized than ever before. I had to. Lifestyle of 20 year old ain’t working anymore and I felt it for couple of years. I’ve discovered that it’s not about chasing perfection but about maintaining a few key habits that make a noticeable difference every single day.
In my case, there are four hacks I try to accomplish daily: going to bed early, waking up early, limiting alcohol, and a low-carbohydrate diet. These simple principles have completely changed the way I feel and I would say they are those 80% of everything else I do.
1. Early to Bed, Early to Rise 🌅
I tend to go to bed around 9 or 10 p.m. and naturally wake up between 4 and 5 a.m. The difference in sleep quality when going to bed before midnight is remarkable. My sleep feels deeper, is more restorative (measurable) , and I wake up without an alarm — simply because my circadian rhythm has adapted to this pattern.
The greatest benefit of waking up early is having time. While most of the world is asleep, I enjoy peace and quiet. If I wake up feeling a bit sluggish, I ease into the morning: a slow coffee, light movement. But if I feel sharp, I dive straight into deep work.
By the time the rest of the world wakes up, I’ve already done my most important tasks. When 8 a.m. comes around, I’ve got three or four productive hours behind me, and a strong sense of accomplishment — a feeling that sets the tone for the entire day.
2. The Hidden Cost of Alcohol 🍷
One of the biggest lessons I’ve learned with age is that alcohol steals more than it gives. It will disrupt sleep. It’s challenging to completely cut off a great red wine, but... That’s why I try to limit it. The clarity and energy that come from good sleep are simply having proven value.
3. The Power of Eating Less Carbs 🥩🥦
Nutrition plays a huge role in how I feel and perform. Over the years, I realized that carbohydrates were my enemy — not because they’re inherently bad, but because of how they affect my energy and amount of carbohydrates being consumed in 21st century.
Carbs resp. starches are everywhere: bread, rice, potatoes, pasta, pastries and not talking about sweets. They spike glucose, slow me down, and cause bloating or fatigue. My solution isn’t extreme; I’m not a 100% carnivore, but I aim to limit carbs as much as possible. My diet centers around meat, eggs, cheese, and vegetables — simple, satisfying, and stable.
The result? Steady energy throughout the day, no crashes, and no constant hunger. I usually eat once or twice a day and feel great.
4. Intermittent Fasting and Food Timing ⏰🍽️
Alongside low-carb eating, intermittent fasting has become part of my rhythm. I usually start my day with just coffee and don’t eat until around midday or 1 p.m. Some days, I might have a small snack (no sweets, no protein bars - they are full of carbohydrates) or brazil nuts; other days, I wait until the late afternoon for my main meal.
I try to eat around 6 p.m., avoiding heavy meals close to bedtime. My meals are simple but nutrient-rich — beef or eggs with veggies, extra virgin olive oil, or avocado oil. This keeps digestion light and energy steady.
Final Thoughts 🌻
The combination of these four habits — early sleep, early mornings, minimal alcohol, and a low-carb diet — has been a total game changer. My focus, energy, and mental sharpness have all improved dramatically. I no longer experience energy crashes after eating.
There’s still more to tell, those 20% that are getting more complicated.
I plan to dive deeper into the low-carb lifestyle — especially the importance of minerals and vitamins to maintain balance and performance. I’ll also dedicate a separate piece to tracking sleep quality using wearable gadgets, which can reveal valuable insights into recovery and rest.
And, of course, none of this would be complete without touching on the importance of physical training — the foundation that keeps the body strong and the mind clear.
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