This is is your ultimate guide to everything you need to do every day for a perfect life. Here's the list if you want to adapt it for yourself.

In the morning...

• Make your bed with military precision (3 mins)
• Meditate (20 mins)
• Drink pu-er tea, or any other kind of tea, as long as it's green (10 mins)
• Drink bulletproof coffee (10 mins)
• Have a nutritious and balanced breakfast (20 mins)
• Have an antioxidant-rich berry smoothie (10 mins)
• Weigh yourself and record the weight in a spreadsheet, rounding down, and ignoring outliers (5 mins)
• Measure and record your resting heart rate. You're like an athlete! (5 mins)
• Exercise in a combination of HIIT, strength training and posing for selfies (45 mins)
• Plank for one minute with only a short break around 40 seconds (2 mins)
• Breathe deeply, focusing on breath, not focusing on non-breath (2 mins)
• Stretch, focusing on mobility (15 mins)
• Prepare and pack your lunch so it is a balanced meal, forgetting you have a lunch appointment (15 mins)
• Write down your life goals and visualise them being true (10 mins)
• Walk your dog, i.e. go outside so it can take a dump while you sneak a cigarette (30 mins)

Total: 3 hours, 19 minutes

Generally during the day...

• Read an inspirational quote and share it on social media (5 mins)
• Respond to urgent social media comments (20 mins)
• Think of a compliment to give someone and then give it. Email is fine (10 mins)
• Log foods you've been eating in a tracker (15 mins)
• Delete one app off your phone (5 mins)
• Pay 25c every time you swear (10 mins)
• Take photos of all your food you eat or at least an empty plate (10 mins)
• Drink eight glasses of water. Already there? Drink more! (10 mins)
• Add lime to your water and tell someone why it's important (5 mins)
• Put turmeric, cayenne pepper or yak butter in an inappropriate food (5 mins)
• Research new superfoods to eat because your current ones are gross (15 mins)
• Prolong all meals by eating mindfully (30 mins)
• Pay and file bills as soon as you receive them (10 mins)
• Donate or throw away one thing that does not "spark joy" (5 mins)
• Wash your recyclable plastics to avoid waste and judgmental stares (10 mins)
• Take one inspiring photo with your new camera (10 mins)
• Keep your house tidier than it needs to be (20 mins)

Total: 3 hours, 18 minutes

On the way to work...

• Sandbag travel time to allow for traffic and mishaps (30 mins)
• Read the news (15 mins)
• Study a foreign language on your cellphone, but do not say any words out loud! (15 mins)
• Listen to a podcast on productivity, success etc. (30 mins)
• Talk to a stranger on public transport and pretend to be interested in them (10 mins)

Total: 1 hours, 40 minutes

At work...

• Arrive at work 15 minutes early (15 mins)
• Make and drink an ethically-sourced pour-over coffee, twice (20 mins)
• Tidy your work space to "slightly less disgusting" (10 mins)
• Make a daily plan with 6 major goals for the day, sneaking in a few more, but doing only two at most (10 mins)
• Exercise "extreme ownership" of someone else's problem (15 mins)
• Do the hardest thing first, even if it's going to the bathroom (30 mins)
• Set up your tomato timer to chunk up work into 30-minute slices of tomato (5 mins)
• Express yourself with radical candour, then deal with the terrible consequences (10 mins)
• Review and update cards on your Kanban board (20 mins)
• Spend 30 minutes preparing for your two important meetings (60 mins)
• Be five minutes early to every meeting (30 mins)
• Introduce yourself to someone new at work and see if you can collaborate cross-functionally (15 mins)
• Have lunch with someone. Never eat alone, at your desk or especially alone at your desk (45 mins)
• Get up and stretch for 2 minutes every 30 minutes (32 mins)
• Switch up the height of your table from standing to sitting (2 mins)
• Take a mid-morning stroll to think about work (20 mins)
• Go for a lunchtime walk to clear your mind (20 mins)
• Take a refreshing power nap (30 mins)
• Take an afternoon stroll for some other reason (20 mins)
• Do yoga in a meeting room you booked as "status update" (30 mins)
• Get some afternoon sun for vitamin D (10 mins)

Total: 7 hours, 29 minutes

After work...

• Try a new kind of physical activity, like dog rock climbing (30 mins)
• Invest 30 minutes into a relaxing hobby, like googling motorcycles (30 mins)
• Do gardening (10 mins)
• Check in with your life coach/reddit life coaching forum/life hacking website (15 mins)
• Read 10 pages of one book (20 mins)
• Learn something from an online course, like Udemy or Codecademy (30 mins)
• Re-achieve coveted Inbox Zero in your personal email (30 mins)
• Time box your social media for 30 minutes a day, but actually do one hour (60 mins)
• Write in your journal (20 mins)
• Listen to classical music e.g. 80's hip hop (15 mins)
• Log your daily expenses and update your budget (10 mins)
• Call your family and tell them you love them (10 mins)
• Write one post on your professional blog on LinkedIn about how you crush it (30 mins)
• Separate your recycling, and complain that nobody does this correctly (10 mins)
• Maintain your capsule wardrobe (15 mins)
• Cook a balanced dinner (45 mins)
• Spend quality time with your loved one over dinner (60 mins)
• Sell something you don't need on eBay (15 mins)
• Work on your side hustle (60 mins)

Total: 8 hours, 35 minutes

Before bed

• Reflect on three good things that happened in the day (5 mins)
• Use a self-massager to ease shoulder pain (10 mins)
• Conduct crucial personal hygiene (20 mins)
• Drink herbal tea before bed (10 mins)
• Drink one to two glasses of red wine (30 mins)
• Floss like a mad thing (2 mins)
• Give more attention to your neglected bedroom partner (10 mins)
• Take a magnesium, calcium and zinc supplement (2 mins)
• Do things that are good sleep hygiene, e.g. turning screens yellow (10 mins)

Total: 1 hours, 39 minutes

Total

Total time taken: 26 hours. You still have minus 2 hours for sleep and a productive work day. Congratulations, you're crushing it!