The doctorate opened the eyes of an expert from happiness. “Where was it all throughout my life?”

I was a professor at two universities before I became the president of Think Tank for over 10 years. When I left, I saw the world more and more unhappy, lonely and polarized – and I wanted to do something about it.

I became a professor of internship on Harvard, but everything I do is teaching: my podcasts, columns, books. I am simply a professor, but I use these funds to reach millions of people.

Because I have to do a lot during the day, I arrange everything so that my brain chemistry is optimized for work.

I get up at 4:30 to practice

I have two goals every morning. First of all: creativity and concentration, because I write every day. Secondly: dealing with negative affect, or mood. Like about a quarter of the population, I have increased both positive and negative affect.

I get up at 4:30. Many studies show that creativity and productivity are higher if you get up before dawn. Seeing the sunrise also works well well.

I take multivitamin, electrolytes and creatine, a At 4:45 I'm already in the gym. Every day I train intensively for an hour and I don't work at that time. I do not listen to podcasts about neuronaouka, because it would exhaust dopamine, i.e. a neuromodulator of focus.

My training combines cardio in zone 2 and strength training. I have been doing it for 25 years.

I participate in the Catholic Mass every day

Every day at 6:30 am I go to mass.

When I'm at home, I go with my wife, Ester. When traveling, I use an application that shows where the nearest mass is. Great in Catholicism is that it resembles Starbucks a bit – it works like a franchise system, the same “product” anywhere.

I am an authentically religious man, but Mass is also important to me as a scientist – I know that meditative concentration helps reduce negative affect and increase creativity and focus.

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For breakfast I eat a “protein bomb”

Ok 7:30 I eat a high -protein breakfast, rich in tryptophan – an amino acid that supports muscle development. It is Greek yogurt, protein conditioner, nuts and blueberry. It provides me with about 60 g of protein.

Then I'm ready to work. I have the best concentration from 8 to 12.

I write for 3-4 hours

When I write, nobody bothers me. I do not answer phones, I do not look into social media.

I devote a large part of my “work window” to the column “How to build a life” in “The Atlantic”. I am always 10 weeks ahead of publication, because I often test the techniques I write about myself. If something does not work, I do not publish.

I am also working on books, which is more difficult. With books I often write five paragraphs and say: “It's rubbish, total chaos.” Writing books can bring a man to the abyss of despair.

I teach for the rest of the day

Around noon I eat another portion of protein – usually something with cottage cheese or salmon salad.

I devote the rest of the day to teaching: conducting classes or recording podcasts. It requires less dopamine than writing, because I answer questions instead of inventing great ideas.

At Harvard Business School and Harvard Kennedy School, I run leadership and happiness science. The key to avoid burning is to take care of life outside work; I work with many people who help me organize, so I don't have to work 12 hours a day on weekends.

I spend time in a multi -generational house

I travel 48 weeks a year, but I'm almost always home on weekends.

I have houses in Boston, where I teach, and in North Virginia, where my family lives. When I am in Virginia, I finish my work at 18 and spend the rest of the evening with my family.

We live in a multi -generational house. We asked our three children, where they would like to raise their families so that we could help. They chose the DC area, where they raised themselves. It is difficult for me to commute to work in Boston, but it would be much worse to “commute” to my grandchildren.

My oldest 27-year-old son lives on the ground floor of our house with his wife and son. Our 25-year-old son is expecting a second child; His family lives further. And our 22-year-old daughter serves in the maritime infantry corps, 45 minutes from here.

This system is beneficial for everyone. We eat dinner together. I cook a lot – usually some lean protein and vegetables. Then everyone deals with their own affairs.

I go with my wife for 40-minute walks

I am crazy in love with my wife. We have been married for 34 years.

Every day after dinner we go for a 40-minute walk-it's a good way to burn calories. My wife works in Catholic theology for Spanish -speaking recipients. We talk about what she read or what I am working for. For us there is a rule: either deep or not at all.

The day ends with a common rosary prayer, which is ancient Catholic meditation.

In the evening I rest without screens

We go to sleep around 21 and We try not to look at the screens.

I can't afford a lack of routine. I have fatal family longevity patterns. I am 61 years old; At my age, my mother already had serious dementia, and I am only a little younger than my father when he died at the age of 66. I don't smoke, I don't drink alcohol, I don't use euphoric substances because they are neurotoxic.

It's a joy – to be able to focus on what I love: on a family, faith and work that raises people's spirits. The least I can do is to design my life so that I would be good at it.

The above text is a translation with American Business Insider edition