No amount of information can help you unless you take action!
Before you take this program you should agree on 3 things.
1. You agree that you will take action and execute on the things we tell you within this program, even when you feel unmotivated and without a will you will take at least one step in the right direction.
2. You agree to take responsibility for your life and understand that nobody is coming to save you, that you are your own hero and you should save yourself.
3. You agree that you will go step by step and not rush to complete as many challenges as you can, you waited long enough and it’s time to transform, but real transformation comes not by rushing.
Trust The Process!
Do The Work!
Take it easy!
If you agree with these 3 terms, Action, Responsibility and Tempo, if you honestly do from the bottom of your heart, than proceed.
Since you are already here, we know there is something bigger within you that is worth becoming.
We are talking about your dreams here. These are your dreams. Your dreams. It’s time for you to stop fantasizing about your dream life and actually start living it, it’s about time to take action and transform.
We believe in you.
“You did not choose your dreams, your dreams chose you.”
The first month of this program starts with the basics. We need to have something to aim for, goals we will try to reach, as you decode into the best version of you.
We will organize these goals into 3 categories, Health, Wealth and Happiness. The combination of these 3 treasures leads to wellness and everlasting fulfillment.
Your Health is probably the most important of all these 3 keys. It’s what gives you energy and vitality to follow your purpose.
Your Happiness is the key that gives meaning to everything else. Why would you care about health or wealth if you are not happy? It’s what you were always looking for.
Your Wealth is probably the most misunderstood key of all. It’s not just your success, but also your ability to use your resources to grow, follow your purpose, create better world.
In order to acquire these 3 keys and unlock your true potential, the best version of yourself, you need to dream big. You need to set a big but detailed goal for each.
1. Create an image of your ideal Health.
What would your life look like if you were the healthiest version of yourself? What is your ceilings for health? What’s an ideal health for you? Take a moment to answer these questions. Sit down. Take a piece of paper and pen, and start creating the image of your ideal Health. When you can see the image, try to create specific goals and actions of what you need to do to get there. Put these goals somewhere you can see every day.
2. Create an image of your ideal Happiness.
What would your life look like if you were the happiest version of yourself? What is your ceiling for happiness? What does the happiest version of you look like, how does it behave, what does it think? Answer these questions. Take a piece of paper and pen, and start creating the image of your ideal Happiness. With the image in front of you create specific goals and actions you need to do to become that person. Put the goals with the Health list.
3. Create an image of your ideal Wealth.
What would your life look like if you were the wealthiest version of yourself? What is your ceiling for wealth? What does being as wealthy as in your wildest dreams look for you? Answer these questions like the others, create the image on a piece of paper with a pen and depict your ideal Wealth. Try to create specific goals and actions you can take to become as wealthy. Put these goals somewhere where you can see them every day.
You should know yourself better than anyone.
There are countless advices all around the media about becoming healthier, people promising you the new healthiest diet, others promising weight loss plans.
But if you were to listen to all these advices you would not believe how many of them are contradictory.
However, there are certain elements in all of these advices that apply to all of them and that are worthy to be considered.
Here in this program, we are going to give you the worthy advices, and we will invite you to start doing each of them per month.
So as the program progresses you will implement more and more of these healthy advices into your lifestyle, without much effort, and become even healthier in the process.
Check yourself and create a health plan!
You have probably heard that it’s smart to have a habit of checking your health every couple of months.
This is a good habit, not to become a hypochondriac and be scared there might be something wrong with you, but because it gives you a plan of what you can tweak.
When you have a result of your health you can create a plan of what you should include more in your lifestyle and what you should include less.
Having a plan that is healthy for you, be it for diet, exercise, lifestyle in general, it will make your quest to become the healthiest version of yourself much clearer.
Everyone’s organism is different, but you will know yours better. You will know what you should do for yourself.
Question Your Fears
We are all afraid of something, and sometimes we don’t even know what we fear exactly. There is certain vagueness around our fears.
This vagueness makes our fears more scary than they actually are. It gives them the element of uncertainty and unknown.
The unknown is a canvas on what we project even more fearful things and this just amplifies the grip our fears have on us.
Fear is not bad by default. It’s a signal to be cautious, to think, or to act. But for most people it has the contradictory effect because they resist fear, they don’t face it.
Most people see fear as their enemy. Most people are controlled by their fears. We’ll teach you how to make your fears less scary than you make them seem.
This will enable you to see the reality of your fears, to face them, to listen to their message and use them for your benefit. All you need to do is Question Your Fears.
How to Question Your Freas? What does it mean and how can it help you? How can you make it a habit?
“Questioning Your Fears” is a mental tool that helps you see your fears for what they really are. This reduces the scariness of your fears.
The mental tool is constructed by 3 fear busting questions. Asking these questions to your fears is like using a tool to diffuse the fear’s intensity.
‘What exactly am I afraid of?’
The first thing you should do is describe what you are afraid of. Let’s say you want to do Public Speaking and you are afraid of doing it.
Describe what exactly is making you afraid. Is it standing in front of all those people? Is it messing something up? Is it the possibility of being ridiculed?
Be exact of what you are afraid. What’s scary about it? Describe it precisely. When you know what you are exactly afraid of, question it.
‘What’s the worst case scenario of this fear?’
What’s the worst thing that can happen if you do public speaking and mess something up? Will you be hurt? Will you be jailed?
Describe the worst case scenario of your fear. The point of this is to clarify the vagueness that surrounds your fear.
Once you do this you’ll see that even the worst case scenario doesn’t sound as scary as you made your fear seem.
In reality, if you mess up, most people won’t even notice it. And the ones that do will forget about it. No matter how bad you mess up, people will forget about it.
And the only one who will know that you messed up your speech will be you. So if you just keep talking, if you are sincere, nobody will know.
‘How can I recover from it?’
Another thing you should question is, if the worst case scenario happens how can you recover.
In the example of messing up your public speech, you can do couple of things. You can keep talking, apologize sincerely, joke about it, and countless more.
So when you ask these three questions to your fear, the level of scariness that had a hold on you will drastically decrease.
Question your fear, ‘What exactly am I afraid of?’, ‘What’s the worst case scenario of this fear?’, and ‘How can I recover from it?’, and you will see behind its scary mask.
To make this a habit, simply remind yourself of these three questions whenever you see yourself being afraid to do what you want to do.
“The greatest journeys started with a single step.”
The previous month was all about starting fresh, deciding what your Health, Happiness and Wealth ideals are and creating goals for each.
And you might even started implementing these updates into your life. But this month you should think more seriously about them.
How serious are you in bettering your life and becoming the best version of yourself?
We can plan all we want but unless we take action steps toward achieving our goals, all our plans are just daydreams.
So starting from this month be serious about taking action. Take these couple of steps to give you momentum to take massive action.
1. Take one of your goals from each list you created the previous month and make an actionable step.
As you create goals, motivation and excitement kick in. However, this momentum of motivation tends to fade away. Let me tell you something, motivation is not that important, discipline is what keeps you going. That’s why you should take one of the goals you’ve written when you were motivated and create an actionable plan with clear steps of how to realize it. And the most important thing, take the first step!
2. Remove one thing from your schedule that wastes your energy.
As you implement new activities and hobbies into your life you should also get rid of the old ones. Start with the ones that waste the most amount of your energy and you just do not enjoy anymore. This way you will save yourself a big chunk of energy to focus on the new hobbies and activities that bring you closer to your goals. Without energy to waste you can use this extra amount of energy to get closer to your goals.
3. Decide what it is that you really love to do.
Most of us have no idea what we really want. We think we do, but we don’t! Probably one of the most important steps in becoming the best version of yourself and improving the quality of your life is finding out what sparks the fire inside you. Sit down, take a piece of paper and start writing possible answers to this question. Once you strike the true answer of what you really love doing you will know. Do this thing. Spend at least an hour per day.
Every organism is programmed for health, your job is to make things easier for your organism to be healthy.
Every organism is different, however, there are rules that apply to all of us. If we follow these rules we are following the science of health.
Each organism is highly adaptable. But your role is to create a healthy environment where your organism doesn’t have to struggle too much to maintain its health.
People often stress about having too much weight. And yes, having too much weight is an unnecessary burden for your organism.
Some people are overweight, some people are underweight, and all of them need to tweak their weight and manage it, to make health easier for their system.
So if you do one thing, this month you should see if your weight is higher than it needs to be or lower.
Check your weight and create a weight management plan!
First of all you should check out whether you need to lose couple of pounds or you need to gain couple of pounds. You can calculate this here.
Once you know your weight status you should do some math. But it’s not a hard math do not worry, it’s actually quite fun.
These are the rules, for every hour 1.3 calories are required for 1 kg, or for 1 day, 32 calories per kg. For a 60kg human, 1920 calories are required to maintain his health. This is the Basic Energy Requirements ( BER ).
If the person works out than, for each hours training he/she requires an additional 8.5 Calories for each Kg of body weight. 2 hour workout for 60kg person would require, 17 x 60 = 1020 additional calories. This is the Extra Energy Requirements ( EER ).
So for a 60kg person who trains 2 hours per day, 1920 + 1020 = 2940 total calories would be required so his body would function properly.
Perfect diet is contained of 20% protein, 30% fat, and 50% carbs. If we take the fact that 1g protein holds 4 calories, 1g fat holds 9 calories, and 1g carb holds 4 calories than we can calculate how much of the “3 amigos” we require in our daily diet.
This calculation applies for people from 20 to 50 years. You should use your calculations and your creativity to create a weight management plan for yourself.
Super Morning Ritual
The first steps are one of the most important steps on any journey. They set the theme, they create the momentum, they shape the mindset.
The same is true for the first things you will do after you wake up. Each day is a new journey and the first things you do set the theme for most of your day.
That’s why it is crucially important to invest some conscious effort in creating a morning ritual that will help you automatize becoming your best self.
A morning ritual is nothing more than a sequence of things and activities you do right after you wake up, and with time they become a habit you don’t even think about.
We’ll not just tell you how to create a morning ritual, but a Super Morning Ritual that sets you up for greatness, gives you the right momentum and mindset.
Creating a Super Morning Ritual is like creating a personal shuttle you will go with throughout your day, it’s a mental tool just like a shuttle is a tool for transport.
When you go by your day within this shuttle, within this super mind space you have created for yourself, you will not be affected by the negativity of the environment around you.
This Super Shuttle is created every time you go through your Super Morning Ritual. The Super Morning Ritual is constructed by 7 key elements.
1. Make your bed.
Making your bed is not just psychologically rewarding as you are tricking your mind that you have accomplished something, but you have a clean bed waiting for you.
2. 5 minute exercise and stretching.
The first 10 minutes after you wake up it’s important to do a simple morning exercise, push ups, jumping jacks, basic stretching. Do this for 5 to 10 minutes max.
3. Drink water.
Your body is dehydrated when you wake up in the morning. After the exercise your body needs fresh water. Drink a glass or two to replenish it.
4. Take a cold shower.
This one might seem hard but once it becomes a habit it’s something you don’t even think about. Cold showers have countless health and psychological benefits.
5. Meditate.
Sit and meditate for 15 minutes. Just let your mind do its thing and detach from your thoughts. Observe them. Give yourself a little mental vacation.
6. Think of 2 things you are thankful for.
After the meditation think of at least 2 things you are thankful for. Start looking for things that you have. This shift of perspective is important.
7. Read for 15 minutes.
And the last element of the Super Morning Ritual is to read something by a successful person, or watch a video. Feed your mind information coming from a successful mindset.
All of this would take you somewhere from 45 minutes to an hour, so you should consider getting up earlier.
Another thing we would add here as a bonus is after you do the Super Morning Ritual, if you can do the hardest task you have of your day.
If you do the hardest task in the first couple of hours after you wake up everything else will be easier during your day, and you’ll have a much more positive mood.
But even if you only do these 7 things, you would have primed your mentality for greatness, you would have gained the positive momentum and mindset.
“Your mind can generate you the best route, but only your heart knows the best destination for you.”
The past month we spoke about putting a little bit more action into your goals and new habits. This month is about letting your heart speak up.
While keeping your schedule that’s moving you forward toward reaching your goals, give yourself space to reconnect with your heart. Remind yourself of what gives you happiness.
What are your passions? What makes you happy and excited?
Grinding and success is all good. But the energy that fills you up and keeps you going is found from the things that your heart aims at.
So keeping the momentum of action towards your goals, here is what you should do this month to create an environment around you where your heart will be free to speak up.
1. Socialize.
Make a challenge for yourself to socialize every day. And socialize more outside rather than on social media, but you can do that too as long as you communicate with different people. Go out, meet a friend over for a cup of coffee, join a club, meet new people, you can even create a party. The important thing is to be around people and socialize. If you want to push your limits a little more you can challenge yourself to add a new contact every day.
2. Read one book that you always wanted to read.
We all have one book that we want to read but for some reason postpone. This month get that book and actually read it. Your heart wants something from that book that your conscious self is not aware of.
3. Create something.
Make a challenge for yourself to create something. You can start painting, crafting, writing, editing and building whatever your heart choses. You can open Pinterest and look up some fun DIY and actually try to do them. If you want to push your limits a little more you can challenge yourself to try something new, or create something, every day. Let your heart play with different things and it will start expressing itself.
HEALTH IS MAINTAINED BY A WAY OF LIVING.
The past two months we created plans about your health and about your weight, this month we will start actually implementing healthy changes.
There are many misunderstood advices. However, in the end we all know that the natural way is always the best when it comes to maintaining your health and prevention.
We are a part of nature and if we establish a harmonious relationship with it we’ll without a doubt live a healthy life.
Because there is a lot of information out there that can overwhelm you, just start with one thing per month.
And if you keep doing this you will slowly but surely update your lifestyle to be much healthier. So for this month here is what you should do!
Get up early and exercise!
Our bodies were created and developed to wake up early. Our organs have levels when their energy peaks and its different hour for each of them. This depends on where the Sun is on the sky and that’s how their system of energy consumption was developed.
When you wake up early you are using each of your organs as they were meant to be used and you do not deplete them from energy. You are catching the wave of energy and you are surfing it.
Just by getting up early you are naturally reseting your internal clock for hunger, sleep, and work in a way that will organize your daily needs to keep your organs healthy.
When you introduce a morning exercise in a combination with waking up early you are boosting the blood flow through your whole body while setting a natural rhythm for the rest of your day.
This will keep you energized, fit, focused and healthy. It will improve your mood and give you a sense of ease and relaxation.
The best part is you’ll exercise, and that’s something you stress over, and you’ll do that while everyone else is still asleep. The rest of the day you’ll feel as a winner and have one worry less.
And it doesn’t have to be a big exercise. Just do some jumping jacks, push ups or go for a run. It doesn’t have to be time consuming what matters is to sweat a little and boost that blood flow. You can create a morning exercise in a way that’s best for your wants.
What’s Pulling, What’s Pushing
If you are like most of us, you have had a dilemma when you didn’t know what to choose between two or more choices.
Most of us have such dilemmas daily. You like to do something, and you like to do another thing, but you can’t do them both, so you have to choose.
This might be frustrating for smaller choices, but sometimes we have such dilemmas for bigger decisions where we don’t know what’s the right choice.
And this is normal. However, most people don’t really know how to choose the best out of all their conflicting options.
There is a simple mental tool you can use, in a form of 2 simple questions that will clarify so many things for you.
What’s pulling?
Whenever in a dilemma between two choices ask yourself ‘What’s pulling me in that direction, love or fear, abundance or scarcity?’
Evaluate your situation. Evaluate your decision. Think like you’ve already made the decision. Does it feel easier, lighter, gentler, coming from love?
Or does it feel like you are pulled there out of fear, like you are escaping from something, or craving for something? Do you feel inspired, or desperate to do it?
What’s pushing?
Now ask yourself ‘What’s pushing me in the opposite direction, love or fear, abundance or scarcity?’
Do the same evaluation you did with the other option. See if fear is pushing you back or if love is moving you forward.
Does it feel like it’s more comfortable to do this? Does it feel relieving or exciting? Are you being gently pushed or rushed? Does it feel easier or exciting?
When you have the answers and the evaluations of both questions put them in front of you and look at them.
Here is your formula:
Choose the options that are inspired by abundance and love. Choose what’s rewarding for your soul not for your mind and comfort zone. Choose what’s inspiring not desperate.
By following this rules you will choose the options that move you closer to your purpose, that are in alignment with your growth.
Following your heart and choosing what you love will lead you to experiences that help your soul to grow and you to become your best self.
Your heart has neural connections. It knows things about you that your conscious mind is not aware of.
Your heart knows what you need, what you really need. And sometimes it might seem weird for your mind, but even though your mind might be smarter, your heart is wiser.
“Your truest self is within your heart.”
The past month was all about reconnecting with your heart and what makes you happy, and the month before was all about acting on your new habits that will improve your self.
This month is about reconnecting with your spirit and remembering what makes you special.
What’s your truest self, what’s your essence and what does it stand for?
Becoming the best version of yourself cannot be done if you do not know the essence that’s within all the versions of you.
By reminding yourself of this essence you’ll find the place within from where you can source self esteem and power, inspiration and passion, for all your endeavors.
There are 3 things you can do this month that will help you in answering these questions!
1. Start writing in a journal.
Writing in a personal journal is a habit that was done by majority of successful people. There is something in the act of sharing your unfiltered thoughts on a piece of paper, it’s like being reconnected with a part of yourself that you always try to edit and silence. This part of you, even though it’s driven by the egoic mind, it holds a deeper truth of who you truly are and what really matters for you. By making journaling a daily habit you’ll rediscover your true unedited self and what you really stand for.
2. Follow the trail of ‘Whys’ and ‘So what ifs’ when something upsets you.
The trail of ‘Whys’ and ‘So what ifs’ is what we call the process of asking yourself the question ‘Why’ when something upsets you followed by ‘So what if’ hypothesis on the answer, until you dive right into the core of the problem. So, for example, if someone calls you stupid and that upsets you ask yourself ‘Why being called stupid upsets me?’ and when you get an answer, let’s say something like ‘Because it means I am unworthy.’ ask yourself ‘So what if I am unworthy?’ This will make you answer something like ‘I will be unloved.’ and you can continue until you clearly see the real problem that you link with the situation that upset you. When you know the core problem you know that what needs work is not you being called stupid, but you feeling that if you are not smart enough people will not love you.
3. Do 1 thing every day that your soul tells you to do.
For one whole month do one thing every day that you feel like doing from the bottom of your soul. If that’s saying ‘I love you’ to someone, say it. If that’s calling an old friend, do that. If you your soul tells you approach someone, approach them. Let your soul decide one thing per day for a whole month. When you follow the suggestions of your soul you will start surrounding yourself with people and opportunities that show you what your soul’s purpose really is and what you really stand for. Yeah it’s scary, but that’s your essential goal. It’s kind of worth it to get to know what it really is.
YOUR BODY TELLS YOU WHAT IT NEEDS TO BE HEALTHY, LISTEN TO IT!
The past month we suggested one simple change you should make in your lifestyle that will have significant effect on your health and wellbeing. It was to wake up early and exercise.
This month we have another suggestion for you to slightly tweak your lifestyle in order to feel even better, be fitter and healthier.
It’ all about your diet and eating habit.
Healthy diet is not mainly determined by how many calories you intake, but how many nutrients are in those calories.
And there is a wise rule you should follow!
Eat breakfast like a king, lunch like a prince, and dinner like a beggar!
Following this old rule is the one thing you can do that will have the biggest effect on your health when it comes to your eating habits.
The deeper wisdom in this simple sentence is so powerful that it makes you think whether or not people from the past were health freaks.
Scientifically speaking, you need a big breakfast filled with complex carbs and proteins to give you energy throughout the day.
In fact, the one meal of the day when you can cheat and it won’t affect you that much is breakfast. The whole day is in front of you and no matter how you consume the energy, your body will find a way to use it, of course, if your day is active.
And if you want to skip a meal in your day, breakfast should be the last meal you think of skipping!
Lunch is a period for a medium meal that will give you nutrients and additional energy to squeeze the other half of your day.
Dinner is something you should do before 8PM and with a lot of reserve. This meal should be small, nutrient rich and not too hard for your organism to digest. It should be almost like a snack, a delicious and nutrient rich salad or a hand full of nuts should be sufficient.
Hence, the saying: “Eat breakfast like a king, lunch like a prince, and dinner like a beggar”
Just follow this saying for one week and see the results in your energy, weight and mood.
It’s really not that complicated to start having a healthy diet as it might seem. Most of what you hear is propaganda that tries to sell you labels.
If you do not know what to do this month and you want to start living healthier, just follow this easy rule and you will see the benefits.
Positive Reframes
One of the most interesting thing about us is the fact that we have a supercomputer at our disposal, and we don’t know how to use it.
We are both, the showmen, the illusionists on stage creating tricks and illusions, and the audience, the people believing in these tricks.
Our mind is the supercomputer. It’s the tool we have to create illusions, to construct our own reality. But we let it run on automatic.
So it generates illusions and it projects these illusions upon the world. Most of these illusions are negative because they are driven by our emotions.
We forget that we can control these illusions. And you paint a negative reality for yourself while you have the power to paint whatever you want.
First, decrease the negative frame’s intensity.
Let’s say you go to the supermarket to get some milk. But as you get to the milk aisle the person in front of you already has the last milk.
You might get angry at them, you might think that something is against you. But it’s just your mind projecting meaning to this event.
This person might need this milk for his sick mother, or they might have saved money all month to get this milk.
Maybe this something you think is against you is protecting you from getting an expired milk that might make you sick.
These scenarios can be as equally plausible as the one your mind projects, that something is against you. So use this power.
Instead of creating a reality where you feel bad, create a reality where you are empowered. Create positive reframes about a triggering situation.
Ask yourself when a seemingly upsetting situation shows up, ask ‘how is this positive for me?’ or tell ‘how can this situation be positive?’
Some answers will arise but since your emotions are strong you’ll still be upset, it’ll feel like you are forcing yourself to create positive from negative.
Just remember that what you project on the scenario is the same kind of illusion as these things.
You have no idea what it really goes on behind the curtain. Everything you think is a theory. This awareness will decrease the negative frame intensity.
Now you can reshape a positive frame.
When the negative frame’s intensity is decreased you can reshape it into a scenario with a more positive meaning.
You can do this because you are aware that what you project upon a neutral scenario is a mental illusion.
Truth be told, you have no idea about every single variable in play. So the positive frame you consciously try to project can be equally plausible.
Just think about how this event can be helping you, how it can push you toward becoming a better self, how the other people might be more in need.
The moment you try to create a positive reframe it will be hard. At first it might seem like you cannot think of anything. But keep doing it.
Sooner or later you will think of an equally plausible frame that can apply to this scenario that creates a positive and empowering for you.
Use this tool for more than just triggering events.
You can use positive reframes for proactive reasons not just reframing negative events. You can use it like a tool for reshaping your reality.
There are three main ways you can use it. The first one, as we said, is reframing negative scenarios that happened into positive.
The second way you can use it is to make yourself inspired and excited for things that you need to do but you think they will be hard work.
Writing those 50 emails can be fun, cleaning can be fun, going for an exercise can be fun, cooking can be fun.
Just reframe the negativity you project upon these things. If the sole thought of answering 50 emails brings negative emotions question it.
How do you know it’s going to be hard? Are there harder things you can do? How can you make answering 50 emails joyful and fun?
What if when you clean you put on your favorite playlist? What if you find something interesting you forgot you even have?
What if you challenge yourself as if you are playing a game when you go to exercise? What if you do a new and more fun type of exercise?
How can you make your cooking be fun? Can you learn a new cooking skill? Can you post a fun video on social media? Maybe you can experiment?
Simply by asking yourself these questions these tasks that you need to do seem lighter, more fun. Think about this. It was all an illusion.
And the third way you can use this tool is to reframe negative scenarios that you think might happen.
If your mind starts to think of ways how something might go bad, stop for a moment. Become aware. And think of how can these things go right.
“Take that leap of faith, face your fear, it’s not about the outcome it’s about reminding yourself that not even your greatest fear can chain you.”
The past month was all about reconnecting with your spirit and rediscovering who you are. The month before was reconnecting with your heart and doing the things you love doing.
This month is about finding courage to be the person you know you are.
You already know what you love, what the best version of yourself looks like, what your purpose is.
This month is about starting to believe in this version of yourself and actually being congruent to your ideal self.
It’s about being courageous to do 3 things that will make you the best self you can be. I’m not going to explain how each of these will help you so you just have to trust me. Just do what it says, without overthinking and overanalyzing the task.
1. Start the project.
We all have a project that we keep postponing because of imaginary excuses. Stop. No matter what your excuses are, start this project that you keep postponing. Whether it’s writing a book, learning to play an instrument, or starting a business, just start.
2. Accept the challenge.
Do you have a challenge that you always wanted to do, but it makes you a little afraid and excited in the same time? Maybe you wanted to join some competition or do public speaking. Whatever it is, accept this challenge, find courage to do it.
3. Approach.
There is a moment when you see someone passing by you, or a person on the bar, and you really want to get to know them, but you do nothing about it. Change what you do in this moment and approach them. Do not think. Whenever you feel it, approach them and talk.
NATURE KNOWS US BEST, THAT’S WHY IT HAS ALL THE CURES AND REMEDIES.
We have evolved to be the most intelligent species on this planet, but we cannot even compare our intelligence with the intelligence of Nature.
In fact, we are a part of Nature, and our own intelligence is just an extension of its own.
That’s why Nature knows us best. It has everything that we need, and even the medications that we manufacture are based on and inspired from natural ingredients.
If you can remedy something it’s better than to cure it, and if you can remedy something naturally, it’s better than any other superficial way.
That’s why drinking tea daily can be the best healthy habit you implement this month.
Start drinking tea everyday!
You can drink tea for 3 reasons. You can consume various types of tea to remedy something, to replace other unhealthy beverages, and to use its nutritional benefits.
However, drinking tea should be more like a process of enjoyment, a time for you to calm your thoughts and nurture your body. It’s almost like an active meditation.
So find 3 things that you struggle with, things like stress, anxiety, mild depression, you know, things that are not life threatening but you want to rid of.
Search for each of these things what kind of tea is best for remedy.
After you have your research start drinking these teas on daily basis and as the tea is recommended to be consumed.
The 5 Second Rule
If you ask yourself what is the one thing that you need to do, to move closer to the reality you want to live in, you would most likely know what it is.
If you ask yourself what you regret, you would most likely say it’s something that you didn’t do. Even today, you didn’t act no something.
You knew you should have taken action but you started thinking, and then you started overthinking, creating problems that aren’t even there.
And you didn’t take the action. This is what makes our lives miserable. This is the biggest thing, not taking action when we need to.
That’s why learning this simple mental trick, getting this mental tool can be the first step in making your life a lot more beautiful and fulfilling than it is.
It’s called “The 5 Second Rule” and it’s really simple. It’s simplicity can throw off many people thinking that it’s not that important or powerful.
But this mental tool is like a key, it looks small, it is a simple tool to make and use, but it can open the thickest and toughest doors.
And we don’t hype it’s simplicity. It really is simple. It’s a technique that helped the best selling author Mel Robbins to drastically change her life.
She was so depressed that she wasn’t even able to get out of her bed. And while watching a NASA spaceship have a lift off on her TV she got the idea.
As the spaceship launched she also launched out of her bed. You can read all about her story in her book called “The 5 Second Rule”.
So what’s this tool all about? How to use the The 5 Second Rule, implement it into your life and make it a habit?
Just count down from 5 to 1 and take action.
It’s literally that simple. When you see an opportunity, something that you know you should do but you usually don’t take action, count down and go.
You see somebody you want to approach? 5, 4, 3, 2, 1, and just go. Take a leap of faith and go. Trust that you will think of what to say as you go.
If you don’t doesn’t matter, you still took action, you will feel incredible. And you train this tool to become a habit with every time you take action.
It sounds simple but it actually has science behind it. You don’t give your mind a chance to generate reasons of why you shouldn’t take action.
Our minds need more than 5 seconds to start overthinking something and creating unlikely scenarios and reasons to not take action.
Our minds, all they want, is to remain unchanged and to save as much energy for us as they can. So they give you reasons to do that.
But you want to change. So in order to bypass this system that’s keeping you in prison, train yourself to take action in less than 5 seconds.
You can do this by making this technique a habit. Use this tool whenever there is something that you want to do, that’s how you train it.
It’s going to be harder at first, it will demand more conscious effort. But as you train it like a muscle, it will become easier and more natural.
“It’s not about information, it’s about action, if it was about information everybody would be fine, all information is out there but the great filter is action.”
If the past couple of months were priming you to start living in congruency with your own truth this month is all about taking action and keeping the consistency.
You took the first steps, but now it’s time to keep taking the others. You need to keep walking and follow your purpose.
Most people forget that taking the first step is not everything. It’s just one step. Yeah, it’s hard to take the first step, but there are many more steps after that.
So, even though taking each other step is not as hard as the first step, you still need to take them so you can reach your goals.
Here are 3 things you need to do this month to make sure you keep on track and stay true to yourself.
1. Be honest for a whole month.
There are moments lying is so much easier than telling the truth. It saves so much energy, and you have control over the image you portray for yourself. But that’s not the real you. Being honest is standing up for who you truly are despite what others would think. So, whenever you feel the tendency to tell a small lie this month, let’s say someone asks you how you feel and you say great, tell the truth instead. Stay congruent to your own truth and see what happens.
2. Do 1 thing that moves you closer to your goal each day.
Take the most important goal you want to reach, break it down in small steps you can do each day to reach it, and follow through. Test your discipline and stay consistent. The more days you keep the streak the bigger responsibility you’ll have to keep going. So use your will the first couple of days, than your discipline, and than remember how many days you were disciplined. It will give you the responsibility and motivation to reach your goal.
3. Write your truth.
Take a piece of paper, or a journal, and write your own truth. Write everything you believe in, write your moral code and your ideals. Describe your idols and find out why they inspire you exactly. Write who you are and who you would like to become. Describe your character, your gifts and flaws, what you like most and what you like least about yourself. Write what your truth represents. This will give you a perspective of the things you value the most. It will give you a clearer sense of the personal truth you follow.
ALL YOU REALLY NEED TO DRINK WHEN YOU ARE THIRSTY IS WATER.
The two things you need to consume so you can survive are food and water. And you can consume these 2 main ingredients in countless varieties and forms.
Majority of people get most of their daily water requirement through sweetened drinks, coffee and alcohol. But this just makes things harder for the body.
The problem is that these drinks are packed with artificial chemicals to appeal your taste buds but they contain much less of what you truly need when you are thirsty, pure water.
You give your body a water package it needs to unpack, contained within countless chemicals, and all it needs is just the water. The concentrated amount of these chemicals is not even natural.
Drinking sodas and sweetened drinks is nothing compared to fresh water. Drinking clean and fresh water is purifying for your body and even refreshing for your mind.
That’s why you should really consider replacing all the shades of water you consume during the day with the real thing.
Replace sweet drinks, juices, sodas, alcohol and coffee with fresh water!
You can first start with the sweetened drinks. Whenever you catch yourself craving for a sweetened drink when you are thirsty, drink fresh water.
If you crave something sweet after that you can eat a fruit. It will teach you to replace juices with eating a fruit raw. It’s much better for your insulin levels.
Then, you can replace sodas. Instead of drinking manufactured products drink clean water.
You won’t believe the effect it will have on your energy and mental clarity.
Try replacing alcohol with a bottle of water when you go out. It will force you to take responsibility for your entertainment and fun.
You can do this as a bonus or at least try to reduce the amount of alcohol you take by replacing it with drinking water.
Finally, and this is kind of extreme, you can replace coffee with fresh water. You can drink mildly hot water with lemon for better metabolism or at least drink tea instead of coffee.
But as we said, this is kind of extreme. If you manage to replace sweetened drinks and sodas with water you are good if you ask us.
Song, Step, Checkpoint
Probably the biggest destroyer of achieving goals is procrastination. It’s putting off work that is not necessary for the moment, but it’s important.
We all procrastinate to a certain degree. However, the secret in achieving your goals is doing that unnecessary important work when you are free.
We usually do something to relax, we watch mindless television or scroll through social media while we can work on our goals.
Instead of working on our goals we leave them aside. And it’s all because we don’t have a good momentum of completing steps and reaching goals.
There is one really powerful technique that, if you implement it, it can help you gain momentum toward any goal you want to reach.
“Song, Step, Checkpoint” is powerful tool when it comes to finishing boring tasks we often postpone like cleaning your mail, or writing those reviews.
However, it can be implemented toward any more important goal that you find yourself postponing taking action towards.
It’s really simple. It’s actually in two parts. The first part is to find what goal you are trying to reach and to separate it in smaller goals.
Create a smaller goal to aim for.
So let’s say your goal is to clean 100 emails. Separate this goal in 10 checkpoints of 10 emails.
The second thing you need to do is create a routine. It’s the Song, Step, Checkpoint routine, or mental tool as we like to call it.
Create the mental tool.
It’s a tool because you can use it for many goals. What you need to do is to follow this routine at least for one week.
Find a song you enjoy, listen to it, as it finishes take the first step and open your email inbox. Then, immediately play another song you love.
However, now try to clean as many mails as you can until the second song finishes. If you need more time, depending on your goal, create playlist.
Race with your playlist, starting from your second song and try to beat your records. After one week this will be a trigger for you to start working.
You have installed a mental tool that you can implement for any goal that your break down to smaller goals.
“Sometimes taking 2 steps back will give you room to achieve greater speed in all your steps forward.”
The past couple of months were filled with action taking steps and habits that move you closer to the best version of yourself you want to become.
This month we will focus on reconnecting with your true self and reminding yourself of the perfection that you already are. We will do this through self reflection and recalibration while recharging ourselves.
We always strive to be a better version of ourselves, we forget that there is an essence within us that’s already perfect.
By reminding ourselves of this essence, reconnecting with ourselves and recharging, we are reminding ourselves of who we really are.
Realize that your best self is already you, it’s your essence, but we push it below piles of excuses and insecurities.
Becoming your best self means removing the blockages that prevent you from being who you already are.
1. Make a daily habit of Self Reflection.
Self reflection is something every person needs to implement in their daily lifestyle. It’s a tool that the wise use to learn lessons that most people learn by experience. Just take a moment of your day to sit with yourself and analyze the decisions, reactions and emotions you experienced throughout your day. See the underlying patterns and forces that operate in your subconsciousness and try to learn more about them. Learn more about your subconscious processes because they make most of your decisions. It’s best to practice this at the end of your day and write your conclusions in a journal. As you do this you will be more aware of your daily triggers and reactions. You will be mindful of your decisions and see how they connect with your core desires. You will get to know the real you behind the scenes. You will react better and in a healthier manner.
2. Take your worst habit and replace it with its best opposite.
Take your worst habit, the one that drains most of your energy, gives almost nothing in return and prevents you from being the real you, and replace it with its opposite. Let’s say the habit you want to replace is procrastination. Replace it with action taking. So, for example, if you want to do something and procrastination kicks in telling you to do it later, or tomorrow, do it in the next minute. At least take the first small steps. Whatever habit you find as the worst, find its counter opposite and replace it with it.
3. List the 5 things that recharge you the most and do any of them daily.
Take a piece of paper and list all the things that recharge your batteries. List everything that fills your heart and recharges your energy. Sort out the best 5 things and start doing at least one of them every day for a whole month. Recharge your energy.
MOST PEOPLE DON’T KNOW HOW POWERFUL DEEP BREATHING CAN BE.
The past couple of months we focused on activities you should do, how you should improve your nutrition and eating habits.
This month we will do something easier and simpler, however, something that has possibly the highest potential of improving the quality of your life.
Most people don’t know how to breathe properly.
They do not activate their full breathing capacity. However, when you breathe fully you refresh your whole being.
You won’t believe how good you will feel just after 1 minute of deep breathing. But if you manage to make it a daily habit you will drastically improve the quality of your life.
Practice deep breathing each day for 5 minutes!
The best time to do this is different for everyone and different days might even demand different moments when you should practice it.
However, if you want to make it a habit, choose what’s better for you, mornings or evenings, and create a reminder to take deep breathes for 5 minutes.
Find a relaxing position, or you can do it standing if you can’t find where to sit. And just breathe. Inhale fully in 3 seconds, hold 4 seconds, exhale in 5 seconds.
Do this for 5 minutes each day and notice how you feel after each session. This is a powerful habit for relaxation, bringing mind clarity and refreshing your emotions.
It’s also purifying for your body and spirit as deep breathes activate your full breathing capacity and take away negativity.
Turn ANTs Into PETs
We can all agree that our mind is something spectacular. It’s something that not even the greatest scientists together can understand.
Everything that was ever created by us was first a thought. Our mind can be the key that opens any door, however, it can be our greatest prison as well.
The thing about our mind is that it is more powerful than we can even imagine. And we find it hard to control this power.
We find it hard to control this power because most of the time our mind operates automatically, without our conscious effort.
And when the mind operates automatically, there are automatic thoughts that might make us feel miserable. It’s exactly why we need this mental tool.
“Turn ANTs Into PETs” daily. You might wonder what do we mean by saying ANTs. Of course, ANT is an acronym for Automatic Negative Thoughts.
We all have automative negative thoughts, and we can handle a few. But sometimes our mind can be infested with ANTs, that’s what we need to stop.
Some examples of ANTs are ‘all or nothing’ thinking, focusing only on the negatives, thinking with your feelings, labeling and generalizing.
Other examples are when we try to fortune tell what will happen even if we don’t have any evidence, and when we think we can read other’s minds.
These thinking patterns breed ANT infestations that skew your reality and make it negative. But there is a way to transform the ANTs.
This mental tool helps you transform ANTs into PETs. The acronym PET stands for Positive Encouraging Thoughts.
The difference between ANTs and PETs is in the way they give you mental resources to create better reality and give you or take you mental capital.
ANTs suck mental energy without solving anything. PETs give you mental resources to create better reality and do not waste mental energy.
All you need for this tool is Awareness, Conscious Effort and 4 Questions you need to ask yourself whenever you spot an ANT.
The first question is ‘Is this ANT actually true?’ and it will help you gain perspective. If it’s true ask what you can do about it and generate solutions.
The second question is ‘How does this ANT make you feel?’ and here you just want to become aware of the impact this ANT has on you.
The third question is ‘Who would you be and how would you feel without this ANT?’ as you need to become aware of the better reality without it.
The fourth question is to take the original ANT and ask ‘Is the opposite of my original thought true?’ and try to find as many evidence to support it.
These four questions will turn ANTs into PETs because they take the original negative thoughts and take the charge they have away from them.
They show you the ANT and help you observe it without acting on it, they show you how it impacts you and how you’ll feel without it.
The questions also give you a perspective that there is something you can do, there is a reality beyond the ANT and they help you find the PET.
They help you replace the ANT with a positive encouraging thought that helps you feel better and solve if there is something to solve.
The most important thing about this mental tool is that it forces you to find evidence for the opposite thought of the automatic negative one.
And as you slowly change the perspective a whole new world opens up to you. We all have moments of weakness but we can do something.
It doesn’t mean you will not think negative thoughts, nor that you should, it just means to stop letting the ANTs control what you do and how you feel.
“Nobody should care about you more than you care about yourself.”
The past month we focused more on reconnecting with yourself but we didn’t say how important nurturing yourself is.
This month we will be doing exactly this. We will learn how to nurture and take care of ourselves, our needs and our emotions.
As we heal past trauma and inner wounds it’s important to create moments for yourself when you take a break, recharge and care for your needs.
This journey of becoming our best selves is not all about overcoming obstacles, facing wounds and being persistent without taking a look at ourselves.
It is crucial to take a moment and show loving care for ourselves. It is crucial to cater to our own needs because after all, we are human beings.
Yes we can crawl through everything, but it’s dishonorable to not reward yourself for everything you went through. So here is what we say you should do.
1. Find what your essential unmet needs are and fulfill them.
We all have personal needs and desires. However, as we try to live up to society’s standards we tend to push these needs and desires away. But this is turning your back on yourself. If you need to take a day off, take it. Find what are your essential needs that you have left unmet and fulfill them for yourself. You can be imperfect and irresponsible for a day as long as it doesn’t hurt anyone. What do you need for yourself? Find out and meet your needs.
2. Let your emotions be free and accept them without judgment.
We tend to try and control our emotions. But all that we do is control our actions while suppressing our emotions. We cannot actually control an emotion, just as we cannot control the words that we read. We can control the actions we take based on those emotions, the message we understand and the lesson we learn, but we cannot control the emotion itself. Thinking that we control our emotions means wethem as right or wrong and put the wrong ones aside, somewhere within us. This is not just turning our back on ourselves, but we also fail to hear the message the emotion has to tell us. So this month let the emotions you’ve been suppressing within you free. Accept them as what they are and stop trying to control or change them. Stop resisting them. Dive into them. Feel them. See what they say to you. Do not judge them as neither emotion is bad by itself. Fully embrace them and love them. Stop being afraid of them as they cannot harm you. As you do this you will realize that these bottled up emotions will fade much quicker than you imagined. But you will also realize the messages they tell you are one of the most important and insightful lessons you can learn about yourself.
3. Go on a vacation or at least take spa day.
All of us need a vacation. Some say make your life like a vacation but you will need a vacation from such life too. It doesn’t matter how you live, taking time off from your regular activities, changing your environment and lifestyle is a need for everyone. It’s something we all need to recharge our batteries from the mundane everyday life. Just like a muscle needs a day off when you exercise it, you need a vacation to refresh and realign. If you are not in a position to take a 10 or 7 day vacation at least take a day off and go to the spa. Nurture your body, mind, spirit and heart. Whatever you do, just take a day for yourself with intent to show kindness and care, to recharge and to produce some feel good emotions. And not just one day, do one nurturing thing per day and see how you feel.
REST AND RELAXATION ARE THE MOST UNDERRATED NUTRIENTS FOR HEALTH.
The past month we gave you a really important advice, deep breathing. This sole habit has a potential to make you healthier, happier and more relaxed.
However, this month we will focus more on the relaxation. We need to give relaxation the importance it deserves in our everyday life.
If deep breathing gives you a little momentary fix of relaxation daily, you should give yourself one whole day to just relax.
We are really serious when we say that relaxation is crucially important for health. Most people neglect rest and relaxation and underrate their importance.
But being proactive about your relaxation is as important as being proactive about eating healthy and exercising.
Give yourself one whole self care day every week!
Design a little oasis of relaxation for yourself. Do whatever your desired relaxation activity is, sauna, massage, spa, walking in nature, swimming, or just watching your favorite show.
You can do one of these, or mix a couple of them. You can get creative and literally construct this one day to keep you relaxed.
You can plan the meals you will have, the relaxing activities you will do, the mindset you will hold, the things you will be surrounded with, the people you will hang out with.
Create a day just for you. A day you will show kindness and care to yourself and relax your nervous system.
You should have such day every single week. If that’s something you cannot fit in your schedule, do one day in two weeks.
You should consider this seriously because rest and relaxation are really important for maintaining your health.
Mindplay Setting
Probably one of the greatest blocks to creative insight and invention is being serious. Every brilliant idea came out of some form of play.
Artists play, scientists play, authors play, most brilliant people all throughout history who invented something mindboggling played.
They all had this thing in common. When they started working it seemed like time didn’t exist, and they just felt like playing.
They felt like playing and it didn’t felt like too much effort, even though the action they took was heroic, hard and tough. So there is something in play.
Being playful is not as much as playing games or being silly, as it is about setting this mindset for yourself. With the play mindset limits are pushed.
This month we will show you one technique, one mental tool, or a habit, that will help you access your personal playspace whenever you want to.
If you have this playspace you can use it to juggle with different ideas, invent and boost your creativity as well give “Mindplay Setting” a try.
To create your Play mindset you need to schedule a time in your day when you consciously plan to not be serious. This can be for one hour.
In this one hour you are giving yourself permission to be silly, to not follow rules, to explore and play, like a child.
This playing will be just a sense for thinking. However, even if you start playing something it can help induce this state.
To achieve your play state you need 3 things, a play zone, a play trigger, and a play goal. All of these things work together.
Your play zone gives you room for playing, your play trigger starts the play state and the play goal is where you aim.
Your play zone is actually the scheduled time you gave yourself. Within this boundaries you are free to enter the play state, to be childish.
Your play trigger is an activity. Some people want to dance to their favorite songs, others want to paint. Find what puts you into a play state.
And the third thing is your play goal, you need to have an aim for your play. When you get into the play state you need something to play with.
And this can be inventing something, finding better solutions to your problems at work, or just thinking of a new chapter of your book.
But when you put this play goal into your play state it will be elevated and seen with a new perspective, one that uses your creativity.
“Taking action without the right strategy will take you somewhere, taking action with the right strategy will take you anywhere.”
We realized how important self care really is so we dedicated the last month exactly on what you needed to nurture your self.
This month is all about starting to move forward again. But it’s about taking smarter action. It’s about creating a strategy, making a plan and organizing.
A great organization and planning can get you closer to your dream much faster than any other skill.
So in order to tackle your bigger goals and create the best version of yourself much more effectively, you will need to sharpen these skills.
You needed to start slowly to establish discipline. This month we will do 3 things that will immensely help you to reach your big goals much faster.
1. Decide what’s the biggest goal in all 3 lists that you want to accomplish.
Till now you probably took action, and we are proud that you did, we really are. But most likely you tackled the easier goals. You put aside the bigger ones, the ones that scared you a little. It’s enough foreplay. Sit down and think, really think about what’s your biggest goal for each of the treasures you try to acquire, your ideal Health, Happiness, Wealth. What, if you accomplish, will make everything else much better? When you know this goal, write it down. Now see where you are right now. Start from your goal and create smaller checkpoints until you reach where you are right now. This will give you a map of what you need to do and where you need to go in order to reach your biggest goal.
2. Create monthly strategy with detailed goals and specific checkpoints.
Create a monthly schedule that will lead you to reach something you would like to reach that month, and something that’s leading you closer to your dreams and to your bigger goal. When you decide what goal it will be for this month, create smaller weekly checkpoints. Create a schedule of tasks and activities you would need to do daily to reach these weekly checkpoints that lead you toward your monthly goal.
3. Make a daily schedule.
Create a default schedule that you will follow each day. It’s ok to do new and exciting things but you also need to have some constant that’s slowly but surely leading you toward achieving your goals, maintaining your accomplishments and mindset, a routine that’s improving you daily. Make sure you include activities that satisfy all your pillars, the spirit, the mind, the body and the heart. Do not neglect any parts of your being and make sure you thrive as a whole.
LAUGHTER IS THE BEST REMEDY.
Laughter might not be the most effective medicine in reality, but it certainly is an essential for health.
If you do not laugh at least once per day, than what are you doing?! Really, ask yourself. What are you doing?
If everything is alright with you, than there is no reason not to laugh, at least once per day. And if something is actually wrong, than laughter is necessary.
There are serious things in life, of course, and we should take some things more serious than others. But no thing is a valid reason for you to not laugh at least once per day.
Laughter will not just flash out negative emotions and raise your vibes, but it will give you a better perspective with more options that might help you.
That’s why for this month we are giving you this simple habit to implement in your lifestyle, because it’s something that has an effect not just on your health, but many other areas.
Laugh at least once per day!
Laughter is more beneficial to your health than you realize. Here are some health benefits that laughter gives.
It reduces stress hormones while enhancing health improving hormones like endorphins and neurotransmitters. It boosts the immune system and regulates blood pressure.
It has a positive effect on your brain as it improves memory and enhances creativity. It increases blood oxygenation boosting the amount of oxygen flowing to the brain.
It is said to be one of the best natural exercises that includes muscles we rarely use like the body’s diaphragm and the abdominal muscle systems strengthening the core.
If this is not enough laughter drastically and instantly improves your mood. Even fake laughter can increase the amount of happy emotions you are feeling.
By having a better mood your productivity and performance levels will improve and your overall success rate will increase.
So start laughing at least once per day. It’s free. You can create a trigger for yourself, like drawing a smiley on your hand, to remind you that you need to laugh that day.
Create a fun time for yourself at a certain period of your day when you will watch funny videos, movies or a TV Show.
If you can’t find anything that can make you laugh, and that’s impossible if you really try, than just fake a smile for 30 seconds, you will trick your brain to produce happy feelings.
This is really the one thing you can do that will make you healthier, improve your overall mood, increase your creativity and light up your spirit.
Create Reminders
We can all agree that the modern way of living is hectic. It’s much different than the way we evolved for thousands of years to live by.
There are thousands of tasks we need to do daily, many areas of our life we need to constantly juggle, and countless thoughts streaming in our mind.
It’s really easy to become lost, to fall of the wagon and to think there is something wrong with you. But nothing is wrong.
The way of life is just more than we can handle, and we try our best. So when something is hard to manage, we don’t just play hard, we play smart.
And the smartest tricks are usually the simplest, ones that we overlook. This month’s mental tool is one of those little tricks that make big difference.
“Create Reminders” daily. We created powerful devices we carry in our pockets and we use them to escape reality instead of shaping it to our will.
One such device is your phone and mixed with the internet it has a godlike power. One such power is to simply create reminders. Yes, reminders.
Remove some burden of your mind and let your devices carry it for you. Let them serve you, remind you of things you need to do. Or go old school.
Use little notes and papers to remind yourself, put them where you can see them when you need to see them. Or even ask someone to remind you.
Whatever you decide, creating reminders is a powerful mental tool that frees significant amount of mental bandwidth for you to work with.
“We are always going to depend on a certain system, so you might as well create the ones you want to live by.”
The last month we focused on being more organized. This is crucially important if you want to reach your goals.
This month we’ll invest energy in the technical aspect and that will create a system in your life that pushes you to be the best version of yourself and thrive.
We often underestimate the power of our environment and the things we surround ourselves with.
This month we’ll tweak all those things to make the environment serve in your favor and create system that gives you advantage.
We give too much attention of what we put in our bodies, but we rarely think what we consume with our mind. This month we’ll change the diet of your mind to be healthier.
1. Surround yourself with people from higher social circles.
Just being around people who are more successful than you, or who have what you would like to have, will shift the thought pattern of your mind. The things that seemed hard and impossible for you to achieve will become easier and more normal as you see how these people think and behave. Just spending time with people from higher social circles will give you a better mental diet that will result in achieving more of your goals and in much faster time you thought possible. It will reveal new layers of you. One thing you should know about entering these circles is to introduce value. Give them something they don’t have but you do. You can always give them fun, positive energy and friendly support if you can’t think of anything else. Make sure to put your ego aside.
2. Start consuming books.
Start reading. Or start listening to audiobooks. Whatever your choice is, start consuming books with your mind. Instead of listening to the radio listen to an audiobook, or at least a podcast that feeds your mind with higher though patterns and paradigms for success. Books do not exist just to give you new information. One of the most undermined benefits of reading books is the mental awareness they provide and maintain for you. This mental sphere of success and positivity will help you see opportunities where you didn’t know to even look before.
3. Note every idea, opportunity and desire that comes up.
Have with you a notebook, or find a way to note random ideas as they show up during your day. We often think of brilliant ideas and we are ready to take action, but because we think we’ll remember these ideas we don’t write them down and we forget that we even thought of something brilliant. And this idea could have been your breakthrough, or at least a conversation starter. Write down ideas, opportunities, desires, or just interesting things you would like to remember. Do not overestimate the power to remember. We forget, accept this fact, and use tools in your benefit. The things you write down are your arsenal of things to do or talk about.
IT’S NOT ABOUT GETTING RID OF ALL THE STRESS, IT’S ABOUT LEARNING HOW TO MANAGE IT.
Taking care of your health is something you are responsible for. But not everything that is healthy is something you should do more of. Some things you should do less to be healthy.
Such things are things like unhealthy food, alcohol, as well as the things that stress you on daily basis.
When we say do not stress so much we ignore the fact that stress is inevitable in our modern world.
However, what we can do is manage the stress we expose ourselves to every day and learn how to destress at the end of the day.
Most people would say to you that you need to stress less, but nobody tells you how to destress the stress that’s already in your system. That’s what you should learn this month.
Learn how to manage your stress!
Do less of the things that give you most stress. Make a list of all the things that give you stress during the day.
Look at the list and find the 20% of the things that give you the 80% of the stress. See if you can eliminate all of these high stressing things from your daily lifestyle.
If some things are outside of your control see if you can do something about them to prevent their stressful impact on you. If you can’t do anything about them, leave them.
The rest of the things on the list, as well as the things you can’t do anything about, they should be your daily stressors, and you should accept this fact.
However, this does not mean you should let them fill you up with stress hormones without taking some initiative to get rid of the stress.
We all get stressed, almost daily, but the real trick in managing your stress is finding ways that help you to destress, to steam out the stress that’s within your system.
See what works for you. Try mindfulness meditation, yoga, exercise, writing, running, painting, listening to music. Find the things you think will destress you and list them.
Look at the list and try them out. It’s best if you try them out some time at the end of the day, after you have tackled all the stressors in your daily lifestyle.
After trying all the activities on your list, evaluate them and find the 20% of them that steam out 80% of your stress. Make these activities, or activity, a habit.
Get rid of the things that stress you most. Practice the activities that destress you most at the end of your day. That’s how you manage your stress in the modern world.
Carry Pencil
We are all brilliant in one way or another. And if you doubt this just think of how many brilliant ideas you had that you forgot.
You have brilliant ideas coming in your mind every day. And you think you will remember them, but they go away and you don’t remember.
The difference between successful people and you is the action the took. They acted on their ideas, and others see them as brilliant.
But you can also act on your brilliant ideas. Or at least write them down so you can recall them when you forget about them.
That’s why you should do a little trick. It’s actually a habit you should implement in your life, to carry a really important tool with you.
“Carry Pencil” for a change. You won’t believe how much it can change your life. It’s nothing special, but having a tool to write things down is big.
We try to use our phones to write things down but these things do not have the power as things written down on paper have.
That’s why carrying a pencil will enable you to give power to the thoughts you want to give power to.
Wherever you are, if you suddenly have a brilliant idea or something interesting you thought of, just take a napkin or a paper and write it.
Put it in your pocket. Go by with your day. When you come home you will find this idea and read it again. And it might inspire some action.
“When you become comfortable with pushing yourself past discomfort is when you become a master of your own evolution.”
The last month was more pragmatic and structural. It was about doing certain things that are healthy and positive for all of our being.
This month is about filtering out debris we hold within ourselves and learning how to be comfortable with not being comfortable all the time.
This is important because it will liberate us to be who we authentically are even if this means sometimes we face discomfort.
The resistance to discomfort is what keeps us slaves. It’s what holds us from expressing who we truly are. But being who you truly are is not necessarily smooth.
The discomfort is what actually grows you into better versions of yourself. That’s why we will decrease the intensity of the resistance to discomfort or eradicate it completely.
1. Release stuck up sensations.
Most of us wake up with anxiety. We accumulate all kinds of sensations over the night and day, from past experiences as well, and resisting these sensations is what’s controlling us. These sensations make us do things we don’t want to do just to escape them or compensate them for better sensations. If we just release these sensations we will start doing what we really like doing. So to release these sensations start each day by sitting alone with yourself, letting them surface, letting yourself experience these sensations, and let them go. When you stop resisting them, they will naturally surface and be gone.
2. Do something uncomfortable each day.
Because we face discomfort daily we need to learn how to deal with it. most of us avoid discomfort. But sometimes doing what we really like to do means we need to feel discomfort. So because we don’t know how to deal with discomfort, because we resist it, we trade what we truly like to do for not feeling discomfort. To stop this you need to challenge yourself into feeling something discomfortable each day. This might be intense exercises, cold shower, doing chores you don’t like doing, whatever is discomfortable for you. However, when you do these discomfortable things, try to embrace them. Try to let yourself experience them without resistance. This will train you how to tackle discomfort when it stands on the way of doing something you really like doing.
3. Let go of three major things that make you stuck.
Take a piece of paper and think about the biggest things that are holding you back and make you feel stuck. Write them down and choose the three biggest things that make you feel stuck. Try to let them go one by one from your life and replace them with things that are positive for your life quality. It might feel discomfortable but let yourself embrace the discomfort because you know changing these things will make you much happier.
WE ARE ALL ADDICTED TO SOMETHING, BUT IT’S WHETHER OR NOT THESE ADDICTIONS ARE HEALTHY.
Majority of the world, if not every single human, has some kind of addiction. Some have more addictions, some less, some are intensely addicted, some less intensely.
We are addicted to exercise, social media, watching movies, TV shows, even with self help. But these addictions are not as unhealthy as, let’s say smoking, or drinking alcohol.
All addictions sprout from a mindset of escapism. We try to escape some feeling so we find a habit or activity that’s enabling us to do this.
By escaping we don’t integrate this emotion we run away from, and we just create resistance towards the feeling that we don’t want to feel.
Going inward and facing these feelings is not an easy journey, however, that’s what stops the fueling of our addictions.
Anyway, if we don’t do this, at least we can manage our addictions. And let’s not call them addictions, let’s call them habits. Make sure that these habits are good for your health.
There are 3 addictions that are considered as the worst to our health. These are drugs, alcohol and smoking. So first make sure you don’t do any of these.
If you have any of these 3 worst addictions focus on solving them first. Go to a professional or find another addiction that’s healthier but still gives you the same emotional reward.
However, even if you don’t have any of the 3 worst habits there are still some things you would like to stop doing, things that are bad for your health. This month do it.
Replace the worst addiction in your life with a healthier one!
Think about what’s the one habits that is most detrimental to your health. What would you like to not do? Without what you would be healthier? Answer these questions.
If you don’t have any of these 3 worst addictions, find the one habit that’s the most unhealthy from all your daily habits.
When you know this habit ask yourself what’s the one thing that this habit gives you that you love. Is it relief, a sense of control, what is the emotional reward this habit gives you?
When you know the emotional reward, think of other ways you can achieve the same. Think of other habits that can give you a similar emotional reward but are healthier.
When you have a couple of healthier habits to replace the one that’s the most unhealthy for you, choose the one you would like to start doing the most.
Whenever you get the urge to do the unhealthy habit, do the healthier one you want to replace it with. Keep doing this for 3 weeks.
At first it might look easy, but then you might feel some resistance to do the new habit you want to replace the old unhealthy habit with.
Your mind will want you to return to the old habits. But keep persisting. The resistance will decrease with time.
It’s because our mind wants us to keep to old habits because they are proven to be safe, at least in its opinion. But since you know there are better habits, listen to reason.
Emotion Describer
Our emotions shape the reality we perceive. Different emotions will make you perceive different reality, even if you do not change your place.
This means that our emotions have an enormous play when it comes to the choices we make and the reality we live in.
However, our emotions are not more powerful than us. They are, in fact, messages. They tell us powerful lessons if we know how to listen to them.
The emotional language is a powerful language to learn. It will reveal to you the map of your life and the direction for your best life.
But not all emotions are reasonable and sometimes unreasonable emotions can make us misjudge our actions. That’s why you meet fire with water.
You approach the fire of your heart with the water of your mind. You learn to dismantle unreasonable ones by being “Emotion Describer” at times.
This mental tool is exactly as the name says it is, you just take an emotion you perceive as negative and you describe it in 3 levels.
The first level is to describe how it feels. Use as many words as you want, write it down if you want. Just describe how it makes you feel.
This will give you some recognition and clarity about how this emotions impacts your body and this will make its effects lesser.
The second level is to describe how it looks. This one is more abstract but it will demistify the presence of this emotion.
When you describe how an emotion looks it is wise to try and draw it. Try to determine what color it has, even what type of character it will be.
The third level is to describe what it wants to tell you. Each emotion is trying to tell us a message and we intuitively know what it could be.
That’s why describing this message, what you think it might be, will resolve the emotion’s purpose. As you hear the message the emotion fades away.
When you describe each negative emotion on all these 3 levels, you are taking the power this emotion has on you and using it for your benefit.
“Looking back from time to time will give you the clarity for moving forward.”
This whole year was transformational. It was about making yourself into a better version of you.
You might not recognize how much you have improved yourself throughout the year but if you followed this program you certainly did.
This month is all about finishing the things you have started, letting go of what no longer serves us and reflecting on how much we improved.
We started with an intention to become a better version of ourselves, we created goals and resolutions. We finish this year with getting the fruit.
We have been leveling up each month, but this one we are finally flourishing into a better version of ourselves.
1. Finish things you started.
We have started many things throughout this year, many projects and habits. Some of this things are still on hold. Evaluate what projects you want to complete and what are no longer interesting for you. Focus on the ones you would like to finish and sprint this month on finishing them. Put a lot of action if you need to.
2. Let go of things that you don’t want to carry.
The things you have started, the projects you created but are no longer interesting for you, all the things that are just unnecessary weight for you, evaluate them and let them go. It doesn’t matter if they are not finished. If you don’t want to finish either of them don’t carry them. Let them go. This applies to emotions, desires, habits and activities that just waste your time.
3. Reflect on all that you achieved till now.
We go throughout all these missions but we rarely see how they change and improve us. That’s why we need to reflect on who we were and who we are right now so we can see the transformation. Through reflection we can see how much we have improved. This will give you rewarding feelings and positivity to keep becoming even better version of you.
THE QUALITY OF YOUR SLEEP IS AS IMPORTANT AS YOUR DIET AND EXERCISE, COMBINED.
You probably hear people preaching about nutrition, exercise and diets on every corner. And yeah, having proper nutrition and exercise is of crucial importance.
But there is one thing as much, or maybe even more important than nutrition and exercise combined. And that’s the quality of your sleep.
Most of us trade our sleeping hours for entertainment, some trade them for work, and few simply can’t fall asleep. But only a tiny fragment of people have a quality sleep.
Sleep quality is so crucially important because it is when you sleep that your body produces a mix of hormones and chemicals that nurture, repair, and maintain your health.
So if you are serious about your health, and if you followed our advices till now, this one is a must. It’s more important than any other. Make sure you increase your sleep quality.
Increase the quality of your sleep!
The quality of sleep is determined by how much of the sleep cycles you go through, the melatonin production, and the amount of restfulness you get as a reward.
Sleeping is a phenomenon that scientists still can’t quite figure out. However, what they do know is that when we sleep we go through various sleep cycles.
These sleep cycles are constituted of 4 levels and couple of different brainwaves we tune into as we drift off to the sleep land.
The first level is when you are lightly asleep, the stage that most people would talk nonsense if they are asked something.
The second level is when your brain activity starts to slow down and your body stops moving at all.
The third level is called ‘Deep Sleep’ and it’s when your brain starts producing Delta waves almost excessively.
The fourth level is called ‘REM Sleep’ and it’s when your body slips into short term paralysis while your eyes move rapidly. This level is from where people remember their dreams.
After the 4 levels a cycle is repeated. The first cycle to go through all these levels of sleep usually takes 70 to 90 minutes.
As the sleeping progresses the first few cycles spend most time on level 3, and the last few cycles spend most time on level 1, 2 and 4.
To have a quality sleep you should go through 5 cycles per night and this is estimated to be from 7 to 9 hours of sleep.
Another really important element for having a quality sleep is your melatonin production during the night.
When we sleep with lights on, when we look at blue light screens before we fall asleep the start of our melatonin production is delayed.
It’s best to sleep in a really dark room and avoid looking at any screens at least 45 minutes before you go to bed.
If you follow these 2 simple rules, sleep 7 to 9 hours during the night and sleep in a room without light, your sleep quality will drastically improve.
You would wake up fresh and full with energy. Another little trick is to exercise 5 minutes in the mornings. This does incredible things to the quality of your sleep
Your diet and exercise plan is important, but without a healthy sleep habit they would not have much result for you.
3 Things of The Day
As we go through our day it’s easy to lose track of our accomplishments, where we are and how we got there.
We can lose our mind in tasks, problems and things we need to do and start feeling overwhelmed by all of this.
When you are reaching your goals, forgetting about how much you have already accomplished is easy.
We do not mean to hold on tightly to your accomplishments every single day, this is pride and it can limit you if you hold it too tightly.
But reminding yourself from time to time about what you are thankful for, what good happened, what you learned, is highly helpful habit.
That’s why one of the best mental tools you can use is to think about 3 good things at the end of each day that happened, or you’re thankful for.
When you start practicing this every night you will slowly start to reprogram your mind to be more positive.
And remembering 3 things is additional dopamine for your body because our minds love everything with 3 for some reason.
You can even have a separate journal just for this, to document the 3 good things every day that you are thankful for or that you learned.
It means that no matter what happens during the day, you will have this mental tool to use at night to give you a positive perspective of the world.
Every day will have more meaning to you. You will start seeing positive things that happen around you that you will otherwise miss.
You can use this mental tool every day, but you can also use it weekly to sum up the week or monthly for bigger things.
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