Everything you repeat, written down once.

The classic Pilates abdominal series, flowing from one exercise to the next, for 2 rounds. Keep your head and shoulders curled up throughout, your lower back anchored to the mat, and breathe out on the effort.

1. Single leg stretch · 45 seconds
2. Double leg stretch · 45 seconds
3. Single straight leg stretch · 45 seconds
4. Double straight leg lower-lift · 45 seconds
5. Criss-cross · 45 seconds
6. Rest · 30 seconds

Repeats for 2 rounds

Low-impact, no-jumping cardio that won't annoy the neighbours, for 4 rounds. Move with purpose: the effort comes from speed and range, not impact.

1. Fast march · 45 seconds
2. Step jacks · 45 seconds
3. Standing knee drives · 45 seconds
4. Squat to calf raise · 45 seconds
5. Speed skaters, low impact · 45 seconds
6. Round rest · 30 seconds

Repeats for 4 rounds

Three focused passes that turn rough documentation into docs people can follow. About 1 hour. Each pass looks for one kind of problem only.

1. Prepare
2. Accuracy pass · 20 minutes
3. Break · 5 minutes
4. Clarity pass · 15 minutes
5. Scannability pass · 10 minutes
6. Final checks

Twenty minutes of kettlebell work, every minute on the minute, for 5 rounds. Do the reps at the top of each minute, then rest until the next one.

1. Minute 1: Swings · 60 seconds
2. Minute 2: Goblet squats · 60 seconds
3. Minute 3: Push-ups · 60 seconds
4. Minute 4: Halos and rest · 60 seconds

Repeats for 5 rounds

Mexican street corn: charred cobs slathered in lime crema, cotija and chilli. Serves 4, in about 20 minutes.

1. Gather the ingredients
2. Make the crema
3. Char the corn · 10 minutes
4. Dress and serve

An hour of shooting with one self-imposed rule, which forces you to see differently.

1. Choose a constraint
2. Walk and shoot · 60 minutes
3. Quick review · 5 minutes
4. Back it up

Metta: sending goodwill out in widening circles, from yourself to everyone. About 12 minutes. Silently repeat the phrases for each person: may you be happy, may you be healthy, may you be safe, may you live with ease. It's fine if you don't feel much at first.

1. Settle · 60 seconds
2. Yourself · 2 minutes
3. Someone you love · 2 minutes
4. Someone neutral · 2 minutes
5. Someone difficult · 2 minutes
6. All beings · 2 minutes
7. Rest · 60 seconds

Deeply caramelised onions in beef broth under a bubbling Gruyère crouton. Serves 4, in about 2 hours. The onions take an hour. Don't rush them.

1. Gather the soup
2. Gather the topping
3. Caramelise the onions · 60 minutes
4. Add the garlic and flour · 2 minutes
5. Deglaze · 3 minutes
6. Simmer · 30 minutes
7. Toast the bread · 8 minutes
8. Grill the cheese · 4 minutes

The opening of Joseph Pilates' classical mat order. About 12 minutes. Move with control, not momentum. Draw your belly in and breathe deeply throughout.

1. The Hundred · 1.7 minutes
2. Roll-up
3. Single leg circles
4. Rolling like a ball
5. Single leg stretch · 45 seconds
6. Double leg stretch · 45 seconds
7. Spine stretch forward

Mercimek çorbası: a silky lentil soup finished with sizzling mint and chilli butter. Serves 4, in about 45 minutes.

1. Gather the soup
2. Gather the butter
3. Soften the vegetables · 8 minutes
4. Fry the paste and spices · 60 seconds
5. Simmer the lentils · 20 minutes
6. Blend
7. Sizzle the butter · 60 seconds
8. Serve

Healthier, happier shoulders for pressing and overhead work, for 2 rounds. You'll need a resistance band or a broom handle.

1. Band pass-throughs
2. Wall slides
3. Thread the needle, left · 45 seconds
4. Thread the needle, right · 45 seconds
5. Sleeper stretch, left · 45 seconds
6. Sleeper stretch, right · 45 seconds
7. Band pull-aparts

Repeats for 2 rounds

Every minute on the minute: do the reps at the start of each minute and rest for whatever's left, for 4 rounds. If you can't finish the reps with at least 15 seconds to spare, cut them down.

1. Minute 1: Air squats · 60 seconds
2. Minute 2: Push-ups · 60 seconds
3. Minute 3: Sit-ups · 60 seconds

Repeats for 4 rounds

Script and film five short videos in one sitting, about 1¼ hours. Batching saves hours of setup and gets you past the cringe faster.

1. Pick five topics
2. Write five hooks · 10 minutes
3. Script all five · 20 minutes
4. Film · 40 minutes
5. Log the takes

A 25-minute bedtime routine to tell your brain the day is over. Start about half an hour before you want to be asleep.

1. Screens off
2. Brain dump · 3 minutes
3. Three good things · 2 minutes
4. Gentle stretch · 5 minutes
5. Read · 15 minutes
6. Lights out

Ultra smooth hummus from tinned chickpeas, whipped with plenty of tahini. Serves 6, in about 40 minutes.

1. Gather the ingredients
2. Simmer the chickpeas · 20 minutes
3. Drain and rinse
4. Mellow the garlic · 5 minutes
5. Whip the tahini · 60 seconds
6. Blend the chickpeas · 3 minutes
7. Serve