Give me a good solid useful upper body focused routine, because my work otherwise is so core and lower body intensive.
I need to go to the gym and balance the body.

A small, perhaps even insignificant thing or habit that you do consistently, that doesn't seem much/is easy almost mindless to do, but has compounding benefits in your life? Nothing like a whole lifestyle change, to some people eating healthy and going to the gym every day is Chinese.
No, keep it small and simple.

I'll start: preparing my socks and small clothes/lingerie the night before. Somehow it speeds up the whole morning routine and has benefits for the whole day, with a good start

Might be a stupid question but do any of you have a job and also run?
I mean a real high intensity high stress job like nursing or whatever. Most people that "run" seem to be those IT dev shit and answer 3 emails a week.
Can you actually get real results from running if you factor in the suboptimal recovery that having a job entails?

Unironically one of the best threads running right now.
Deeper than most religious texts