This simple decision has huge knock on effects Psychological effect: Even a 10-minute session reinforces the habit loop: “I said I’d train, and I did.” This keeps your confidence and self-discipline intact instead of creating a pattern of avoidance - i did this for years - id come up with all sorts of reasons not to do it and so i never achieved consistency and resutls Physiological effect: A short session still stimulates circulation, mobility, and nervous system activation, which provides an energy and mood boost - I already feel 10 times better for doing it . Stress regulation: You’re practicing response flexibility — showing yourself that you can adapt the plan, reduce the load, but still follow through. That reduces the internal friction that often makes people stop altogether - personally this has been the key for me in terms of staying consistent

Do you think breathwork and meditation are similar practices, or do they serve different purposes?

I wrote this piece for another Skool community called the Career Change Collective. While Dave is the king at helping us gain control over stress, I am interested in sustainable performance through flow. Both of us want you guys to have awesome lives, so we swap ideas from time to time. Here's my piece: In physics, which I only took for one year and did quite badly in, we'd get questions where a trolley was at the top of a ramp with a certain mass, and we had to calculate the force, speed and acceleration it would have at different points of displacement. You could work this out if you knew the force of gravity, and the angle of the slope, which would create forces of acceleration, and then you'd subtract friction, which is a force of deceleration. In life, sometimes people have enormous goals, like an Olympic Gold Medal. Everyone you know supports you. Companies will get behind you which will add accelerating forces to your trolley, but the goal is so darn big that the amount of friction and opposing forces of gravity, your body's weaknesses and all of the other competitors make it so difficult most of us fall short. When your goals are too small, you know you're settling and compromising. You're taking a job to pay bills, which achieves a lesser goal for now but it creates friction in your mind. I think burnout is when the decelerating forces and the accelerating forces cancel each other out and you just stop. There are a lot of self help books out there, and people like David Goggins who are masters at generating energy from nothing, but when the friction is in your mind, you only end up spinning your tyres. This is where intrinsic motivators come in. Life will keep giving you bills, breakages and bastards, so you have to tap into the sustainable motivation drivers that give you enough energy to get through them. You need to cultivate your own accelerating forces to overcome the decelerating forces and make progress. The deep work is, what contribution do I want to make between now and my last breath? What would I gladly fill my day with, even when my energy is low? Look for the path of most internal energy and least internal resistance. Then you can cultivate curiosity, passion, purpose, autonomy and mastery from there.

I am super grateful for the profound impact Dave's 30 day reset challenge has had on my life. Yesterday, as I sat at the beach, barefoot, having enjoyed lunch in the sun, following a strength workout and sauna at a new gym I'm trialing, I reflected on all the growth from the past 29 days. Slowly and steadily prioritising my health and wellbeing. Creating sustainable and meaningful change, as I work towards being the fittest, healthiest, strongest and most confident version of me. It feels like this is just the beginning. Daily stretching was my personal challenge and I'm stoked to be able to say I've committed to that! A huge thanks Dave!

First watch the video Confidence isn’t a feeling — it’s built through action. Every time you step up, take a risk, and follow through, you gain competence — and that becomes the foundation for confidence. Over the next 2–3 weeks, I want you to deliberately put yourself in situations that challenge you that you are holding back from . Your challenge: Pick one area of your life where you need more confidence — maybe a tough conversation, a bigger role at work, or something outside your comfort zone. Write it down, share it in the comments, and commit to taking action. Let’s back each other and get results. I have posted mine below