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.

I was debating posting this one... This one is more of a deep thought than a quick action step. It's about how we might think about our romantic relationships to achieve good mental well-being. I talk about my personal stories, how relationships are like a dance, and what happens when things go wrong... I'd love to hear your thoughts :)

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.

so i was doing some thinking and i was wondering to myself what actually are the personal benefits of having a bullet proof mind FOR ME. so comment below why you want yours and also your best piece of advice to stay strong when facing problems👇

When I was 20, I believed zero entertainment was the right amount. Pure productivity. No distractions. But over time, I started to realize that the line between "entertainment" and "enlightenment" isn't as clear as we think. If you're the kind of person who values clarity, focus, and deep thought… this might make you rethink how you relate to the things you consume. 👉 Watch the first 2 minutes. Let me know if it challenges anything you currently believe.