WIM HOFF breathing 1x day
Exercise 2 hours a day
No fapping/porn
No social media especially tiktok 
Read a few pages at least a day 
Bed same time, wake up same time (12 and 9:30 for me)
Don’t use phone at work
Cold shower every night
Practice mindfulness through help of meditation.
Abs and stretch everyday as part of exercise.
Limit the amount of music I listen to in car, instead listen to news or podcast. 

Will post results after 30 days, hopefully.