Your Daily Checklist includes tasks you need to complete and moments you want to experience. Things you need to do and things you want to do. Both.

you can also get dopamine from experiences that are more nourishing—things that provide wonderful health benefits without a throbbing hangover the next morning.

Things are moving in the right direction.

Adopt a sohwakhaeng attitude towards life and fill your day with moments of “small but certain happiness.” •Make sexual energy your #1 priority and design your whole day around this.

If you feel uneasy, that’s a sign that your checklist is “not quite right.” Maybe it’s too long, too complicated, too daunting. Maybe you’re trying to cram an excessive number of items into one day. Or maybe you’ve got that nagging sense that you’re forgetting something important.

Things like hugging your child, gazing at the starry night sky, writing a love letter, stretching or working out, listening to your favorite music, lighting a fragrant candle, decluttering your desk so it’s tidy and attractive, and of course, the simple satisfaction of checking an item off a checklist. All of these experiences can feel really

This creates more free time for spontaneous experiences—like spontaneously texting a friend and saying, “I’m heading to the beach right now—want to meet me there?”

Is there anything you could remove from your list and save for another day? Is there anything you could delegate? Anything you could cancel? Is there any way you could make your day a little easier for yourself? Make some adjustments.

Nothing is mandatory. Do what feels right for you. The whole point of this class is for you to leave feeling better than when you arrived. So, please take what you need and leave the rest.”