Five principles on consistency and sustainable progress, all backed by research and practice. If you go for broke you often end up broken. If you swing for home runs you often end up striking out. But if you just put the ball in play—over and over again—good things tend to happen. When it comes to health, well-being, and peak performance, quick fixes and heroic efforts are the common theme. They are exciting, enticing, and a whole lot easier to sell than slow and steady approaches to improvement, which can sound (and genuinely be) a bit boring. But here’s the thing: slow and steady is what actually works. According to 2017 data collected by the University of Scranton, only 9 percent of people stick to their resolutions for a full year. Most experience a stark decline: 27 percent of people fail their resolution after one week, 32 percent after two weeks, 42 percent after one month, 55 percent after six months, and then eventually all but 9 percent of people peter out by the end of the year. I suspect a big reason for this is that people overestimate what they can do in a day but underestimate what they can do in a year. Perhaps you are experiencing this right now with some of the changes you set out to make for 2022. What follows are five principles on consistency and sustainable progress, all backed by research and practice. - Heroic efforts tend not to end well—resist their allure. Pulling all-nighters, working out until you vomit, going on extreme diets, and so on may be fun to talk about, and they may even feel good for a bit, but these things usually end in illness, injury, or burnout. Ignore people’s social media posts on this stuff. These efforts are largely dumb (at best) and harmful (at worst). Yes, it is okay to go to the well every once in a while, but these exceptions prove the rule. Even most hard efforts should be repeatable. There is a big difference between comfortable (sustainable), comfortably uncomfortable (mostly sustainable), uncomfortably uncomfortable (can be sustainable in the right dose), and downright uncomfortable (very hard to sustain). For example, research shows that injury and illness tend to occur when volume and intensity of work suddenly goes up by a significant amount over the one-month trailing average. Though these sorts of empirical studies have largely been performed in sport, I suspect the same theme is true off the playing field, too.

Hello Everyone. You may have noticed that I disappeared for 2 months... I had an incredibly bad chest infection which took me out of action. BUT - I'm kind of glad it happened to me... It made me think about life and what I want to be doing considering we only have so much time on earth. And what I want to do with this community moving forward. --- Here's the plan: ✅ I will keep making videos about all the topics that you joined this community for. (I like making them anyway!) ✅ I will host weekly catch up sessions for the whole community to sit around the virtual fire and chat about our journeys. ✅ For those who want to make an investment into their journey, I will coach you one to one. If you want to try it out, the first session is FREE. (This opportunity might disappear soon, so claim your FREE session now!)

Morning routine ✔️ Cold shower 🚿 ✔️ Journal for 10 minutes ✍️ ✔️ Read for 20 minutes 📖 ✔️ Spend 45 minutes outdoors 🌲❌ Deep work ✔️ Eat only whole foods❌ Drink 1.5 Liters of water ✔️ Workout 🏋️ (chest, back, shoulders, jogging 20 minutes) ✔️ Jogging / Running (>1km) 🏃‍♂️ ✔️ Study 📖 2 hours at least ❌ Attend a community meeting 👨‍👨‍👦‍👦 ❌ Offer positive advice and help to someone who is down on Skool 🫂 ✔️ Meditation (>10 minutes) ✔️ Screens off by 21:00 (9:00pm) 📱 ✔️ In bed by 21:30 (9:30pm) 🛌 ✔️ Evening routine ✔️ I have been posting this daily journal in other communities and want to share this with you, I also, had a weekly meeting with my fitness trainer who offered some advice on our community change which I am considering. I spent 2 hours in the gym today working to lose weight while gaining muscle. I am making excellent strength gains in my upper and lower body. Morning Routine consists of getting up before 5:30, meditating outdoors barefoot in grass to connect with nature for 10+ minutes, eating breakfast, making bed, showering and brushing teeth, and getting ready for the day. Evening Routine consists of dinner, doing some evening reading and Skool community work, preparing to sleep, washing up and brushing teeth, getting in be to sleep by 22:00 (10PM). Please let me know how to improve this daily journal.

We must fearlessly enter the unknown. Even if it’s scary or we don’t know what will happen. That first step is the scariest, the subsequent ones become less scary. When I transitioned from working a 9 to 5 job as an engineer to helping guide people to heal themselves. That initial step was scary. However for a long time I only listened to my logical mind that it didn’t make sense to make that next step. That fear kept me in the same place for a long time. It was only until I made that first step, I started to fail. With each step I knew which was a failing step and a which was a successful step. I kept making those steps. Now I am here helping free people from mental and physical conditions that seem impossible to overcome. I am grateful for taking that first step and continuing to take steps even no matter how scary it may seem. Whatever you are afraid of doing, take that first step. It may just change your whole life.

If you like my stuff, you might like this recent piece I wrote about DEATH... This could be it... - Dilan Alexander I'm not entirely sure how the website works, so let me know if it looks right please. Thank you guys!