Transform high-frequency life behaviors into "autopilot systems" · No decision needed → Direct launch → Efficient completion
Purpose: Transform high-frequency life behaviors into "autopilot systems," save cognitive energy, and optimize execution power.
Tactical Goal: Enable repetitive tasks to achieve "no decision needed → direct launch → efficient completion" automated workflow.
Venue Selection: Outdoor or treadmill
Gear Setup: Running shoes, sweat towel, Huawei watch, Bluetooth headphones (outdoor), waist pack (outdoor: tissues), secondary phone (treadmill: Spotify for music during treadmill sessions)
Open "Huawei Health" app, select exercise type (outdoor/indoor running), prepare audio (rhythmic music/course podcasts/meditation soundscapes), turn on treadmill fan.
Warm-up Preparation: 5-10 minutes dynamic stretching (shoulders, legs, core activation)
Running Execution: Set heart rate to E intensity (60%-75% max heart rate), time range 20-40 minutes adjusted as needed
Cool-down Recovery: 5-minute walk, stretch key areas (hamstrings, calves, hips), treadmill actions: wipe treadmill with damp towel, turn off fan, sit and rest 5-10 minutes controlling water intake, clean equipment (watch, sweat towel, clothes), hot shower and final hydration.
Record running data (distance, cadence, pace, heart rate), voice record daily status with Get Notes, generate fitness feedback reports weekly/monthly.
Enable do-not-disturb mode (phone and watch sync), turn off all blue light devices 30 minutes before lights out, music: Tide app with sleep-aid white noise, hot shower (promotes vasodilation + easier sleep after body temperature drops), pre-sleep meditation/body scan 5-10 minutes, room temperature 19℃-22℃, blackout curtains/steam eye mask/earplugs as backup, emotional release: record 3 gratitude/progress events, clear next day tasks/anxieties: organize with TickTick or Get Notes.
Complete darkness and quiet environment, maintain fixed schedule (aim for sleep before 22:30), Huawei watch monitors sleep data.
Check watch sleep report (duration/deep sleep ratio/wake frequency), simple rating (1-5 points) + record notes.
Breakfast (before 8:00): Quality carbs (whole wheat bread/oats), high protein (eggs/milk/soy milk), fruits and vegetables (one fruit + nutritional supplements like B vitamins)
Lunch (12:00): Staple foods (brown rice/sweet potato/low GI rice), high protein (chicken breast/beef/soy products), vegetable combinations + small amount of quality fats (olive oil/nuts)
Dinner (18:30): Easy to digest (steamed vegetables + protein powder/fried eggs/seaweed tofu soup), avoid fried, heavy, high-sugar foods
Daily water intake ≥ body weight kg × 30ml (timed throughout day), timely supplements: vitamin tablets/B complex/fish oil, add salt water/electrolyte supplements on exercise days.
Rest Preparation: Find suitable environment (chair/bed/quiet place), equipment: earplugs, eye mask, Tide app (sleep music), set alarm for 30-35 minutes
Recovery Process: Lie flat or sit reclined, relaxed breathing/quick body scan, after waking: gentle wake-up: open eyes-stretch-hydrate
Data Tracking: Watch records heart rate changes + nap duration, status feedback record + refresh tasks in TickTick
10:00 AM, 4:00 PM, 11:00 PM (before sleep)
Headphones + Tide app (choose: box breathing/4-7-8/belly breathing etc.), quiet sitting spot (desk, car, rooftop...)
Inhale 4 seconds → hold 7 seconds → slowly exhale 8 seconds (cycle 5 rounds), optionally combine with body scan/visualization practice, sit with eyes closed staying focused throughout, record current state after completion (anxiety reduction/brain clarity).
Tool Preparation: Disable phone do-not-disturb mode, headphones + play morning audio (readings/motivational/light music), Feishu/TickTick quick check of today's tasks, Get Notes record inspiration, glasses, water cup, clothes pre-placed at bedside/bathroom/entrance
Immediately sit up after waking: execute wake-up exercises (stretch + pat + deep breathing 3 minutes), open curtains: receive 5 minutes natural light (light therapy), drink warm water + use toilet to clear body, start app to check today's key tasks, read aloud in Mandarin 5 minutes (stimulate serotonin), if exercise scheduled for the day immediately change clothes and start running system.
Main phone only installs necessary apps (information, learning), social apps unified on secondary phone (with timer restrictions), screen time limits: max 2h social, 1h feed browsing, automatic do-not-disturb mode after 22:00 daily.
WeChat cleanup → keep "zero" main account with other accounts regularly archived/cleared, Get Notes + WeChat temporary groups → organized into knowledge base in evening, all saved articles → distribute: to-read/read/knowledge card candidates, regular maintenance of Feishu tags/favorites to achieve Inbox Zero.
Driving (commuting), housework (cleaning, laundry), eating, queuing, walking, toilet breaks.
Clear division between main and secondary phones, Bluetooth headphones + pre-downloaded content (avoid signal interference), content sources: Tongyi Tingwu/Get podcasts/YouTube playlists, Get Notes for instant voice recording of inspiration.
Automatically play learning content when entering scene, pause immediately when hearing key points → voice record takeaways, weekly content organization → knowledge cards or AI processing, track content completion: whether re-listening needed, categorize and store, convert to action.
Get Notes (voice priority), WeChat groups (temporary/good article groups), Feishu collection forms/TickTick quick add.
All inspiration → categorize with tags (inspiration/actionable/knowledge candidate), every Sunday: inspiration category → can it be implemented? Form tasks or defer storage, actionable category → enter TickTick or system project cards, knowledge category → extract as cards archived in Obsidian, quarterly review → which inspirations became reality? Which stalled?
AI-assisted organization: weekly auto-push "This Week's Inspiration Highlights," establish "Inspiration Radar Map" to visually track sources and transformation paths.
Weekend home study subsystem, with breaks for milk, vitamins, outdoor walks for sunlight, using pillow and eye mask to lie on foam mat for sleep. Establish comfortable learning environment, arrange reasonable rest rhythm, maintain balance between learning state and physical health.
Voice recording (Get Notes) → smart collection (TickTick) → GPT rewrite (reflection template) → sync archive (Feishu/Obsidian)
Tool recommendation: Get Notes/iFlytek Input/WeChat voice-to-text. Daily reflection by 22:00 speaking to phone (daily feelings, thoughts, stress, discoveries), no need for strict format - more casual equals more authentic, save to "Get Notes" designated tag after recording (e.g., #daily reflection).
Purpose: aggregate, review, remind. Create task: title format [Reflection｜2025-07-23], attach voice text or note link, set daily reminder (e.g., daily 21:30).
Reference module: 2.4_Metacognitive Evolution Platform. Can configure shortcut command: "generate today's reflection," system automatically completes prompt structure.
Knowledge path: Module [2.4_Metacognitive Evolution Platform] > Category [Daily Reflection]. Category suggestions: 📅 Date naming: 2025-07-23_Reflection Journal, 🧠 Structure application: Four-part format (situation, feelings, strategic alignment, conclusion), 🧭 Add tags: #reflection #rhythm monitoring #emotional state #cognitive bias.
✅ Lower writing barrier: use voice instead of typing ✅ Improve language quality: polished by GPT rather than copied ✅ Trackable growth: unified structure facilitates future review ✅ Maintain system power: always archived to "Zero Growth System" completing knowledge closed loop
First establish basic physiological need systems (sleep, nutrition, exercise), then gradually add cognitive enhancement systems (meditation, learning, reflection), finally perfect efficiency optimization systems (phone control, inspiration collection).
Launch 1-2 new subsystems per week, giving the brain time to adapt. First establish basic processes, then gradually optimize details. Through 21-day habit formation cycle, solidify subsystem behaviors into automatic mode.
Establish subsystem operation dashboard, track execution frequency, quality scores, time investment and other key indicators. Continuously optimize processes through data feedback, identify bottleneck segments.
Use technology tools to reduce manual operations: smart alarms, automatic reminders, data sync, AI assistance etc. Make subsystem operation increasingly effortless, ultimately achieving true "autopilot."