Each day I live
I want to be
A day to give
The best of me
I’m only one
But not alone
My finest day
Is yet unknown
I broke my heart
Fought every gain
To taste the sweet
I face the pain
I rise and fall
Yet through it all
This much remains
I want one moment in time
When I’m more than I thought I could be
When all of my dreams are a heartbeat away
And the answers are all up to me
Give me one moment in time
When I’m racing with destiny
Then in that one moment of time
I will feel
I will feel eternity
When you’re new to the gym (or to anything for that matter), it’s not uncommon to be quite impressionable at first.
This is a whole new world, and if the nice person in the Gold’s Gym stringer tank top is taking time between their sets of hammer curls to espouse their wisdom, it must be worth listening to, right?
Over the last 17 years, I’ve gotten some invaluable advice about nutrition, strength training, and overall longevity just by having some really intelligent and generous mentors as training partners.
I’ve also heard — and at times, listened — to advice that was quite exaggerated at best and complete BS at worst.
This is by no means an all-encompassing list (we’d be here for quite a bit longer than a “four-minute read” if it were), but these are four examples of said “advice” that immediately come to mind.
The reality is that consuming too many calories, in general, can cause you to gain weight — whether those calories are from carbohydrates, proteins or fats.
Carbs can certainly be the easiest to overindulge on; for example, it’s relatively easy to kill a 2 liter of soda in a day (or an hour .. or a few minutes) — but an equal amount of calories from a lean protein source like chicken breast would leave you feeling stuffed.
So seeing as they’re not very satiating, it’s probably a good idea to keep your refined carbohydrate intake to a minimum if fat loss if your goal. But that doesn’t mean you can’t fit a sweet treat in your diet if you’ve got room for it in your caloric “budget.”
Overall, a net caloric surplus or deficit is going to dictate your weight gain or loss — not a short-term insulin spike from a chocolate chip cookie.
2. You need to do 4+ exercises for the same muscle group in a single workout
On “chest day,” I used to train flat barbell bench, incline barbell bench, flat dumbbell bench, dumbbell flyes, and finally cable crossovers in a single workout to make sure I was hitting “all angles of the chest” as fully as possible.
This is simply unnecessary.
You don’t need to hit 10 different exercises at 10 different angles for the same muscle group — especially in a single workout. Picking 1 or 2 exercises and putting 100% effort into them will be plenty to stimulate progress in a single training session.
If you want to do four different exercises for a single muscle, split them up between two separate days. Going back to the chest as an example; you could do flat barbell bench and cable flyes on Monday, then come back and do incline dumbbell bench and a pushup variation on Thursday.
You’re still hitting four exercises — but because you’re only doing two per session, you’ll be less fatigued and, therefore able to perform much higher quality repetitions than if you were to cram all of those movements into a single workout.
3. You MUST eat every 2 hours
It used to be all the rage in bodybuilding circles that eating a standard six meals per day would “keep the metabolism stoked” and therefore burn more calories than normal. Recent evidence has shown otherwise.
“Some experts claim that if you eat 6 to 9 meals a day and stick to your daily calorie intake, your metabolism will be dramatically improved and your muscle will grow quicker.
This hypothesis was well disregarded when studies found that the rate of metabolism is still the same if you eat 9 times a day or 3 times a day.” — Fast Fuel Meals
What matters most when it comes to body composition is the total amount of calories consumed per day. To optimize muscle building, it probably is best to evenly distribute your protein intake throughout the day (to keep muscle protein synthesis elevated) as opposed to trying to eat an entire day’s worth in a single setting.
But there is no magic switch that switches your metabolism to “off” once you hit the two-hour and one-minute mark between meals.
4. Deadlifts and squats are bad for your back
My lower back feels the best it has in years. Ironically, I’m also doing more barbell squatting and deadlifting than I have in years.
These things aren’t inherently “bad for your back” — they’re actually really good at helping you build a stronger back. Doing these things with shoddy technique and/or with more weight than you can handle can be bad for your back, which is where the reputation of them being “bad for our back/knees/hips” mostly comes from to begin with.
Einstein said that once you stop learning, you start dying.
This is good news for fitness fanatics; there seems to be a never-ending supply of myths and bodybuilding lore that we learn to be gospel one day and learn to refute as hyperbole the next.
If taken seriously, short quotes can help us live healthier, happier, and more peaceful lives. Yet most of the time, all we do is get inspired for a few seconds and then move on with our busy lives.
Even though a spark of inspiration can be valuable, quotes only become truly powerful when we take time to reflect on their meaning and see how we can make use of them.
If used correctly, those tiny lessons can have a lasting effect on how we live, love, and make sense of life.
They can help us overcome challenges and spark hope when everything seems meaningless.
“If you resist change, you resist life. “ — Sadhguru
Most people waste their lives trying to “play it safe” because they fear changes and unexpected challenges.
Yet the truth is, you can’t run away from change because it’s a crucial part of life.
Life is an unpredictable journey and we can’t ever know what will happen tomorrow, next week, or even next year.
How to use this:
Instead of looking at change with fear, embrace it as a vital force in your life.
Things change all the time anyway — whether you like it or not. But instead of trying to resist, you can choose to welcome new opportunities with joy.
“If you’re always trying to be normal, you’ll never know how amazing you can be.” — Maya Angelou
We often hold ourselves back because we’re afraid of standing out and being different.
Instead, we try to fit in, even if that means feeling miserable deep inside.
The truth is, you were not born to “fit in.”
Yet, that’s not what society tells you. Instead, they tell you to live life a certain way: Go to school, graduate, get a “safe” job, get married, have kids, please everyone around you but yourself, retire, and die without ever fulfilling your own dreams.
According to most people, that’s the formula for a perfectly “safe” life. If you follow it, your parents and their friends might be proud of you.
But what about you?
Is that how you want to live?
Why do we normalize a certain way of living and demonize anyone who steps out of that boring pattern to live life according to their own rules?
How to use this:
Normality often seems the safest way, but it can quickly become the most dangerous path — especially if it doesn’t align with your needs.
You deserve to make your own choices based on your dreams, goals, and strengths.
Just because others are living life a certain way doesn’t mean that’s how you need to do it.
Step out of boring patterns. Do you.
“Lack of direction, not lack of time, is the problem. We all have twenty-four-hour days.” — Zig Ziglar
When we say “I don’t have time,” we usually mean “It’s not a priority” or “I can’t make time for it.”
Yet the truth is, we all have enough time if we’re just careful about how we use it.
Surveys show that we spend almost 4 hours per day on our phones.
Just imagine how much more we could do if we minimized the hours spent scrolling through news feeds every day.
How to use this:
If you feel like “you don’t have time,” start to religiously plan your weeks and days.
On Sundays, plan the week ahead and set three core priorities that’ll help you achieve your long-term goals.
Each evening, set three specific goals for the upcoming day, which will help you accomplish your weekly priorities.
If you have no idea how you’re using your time, start tracking your productive hours with a simple time tracker.
“Only put off until tomorrow what you’re willing to die having left undone.” — Pablo Picasso
We often keep ourselves busy “doing things” yet procrastinate on the few tasks that would truly matter.
Most people are so afraid of facing the truths in life that they choose to keep themselves busy, so they never “have time” to do the hard things.
They don’t follow their heart, stay stuck in careers they hate, and barely show love.
Even though we all have goals and dreams, most of us never dare to fight for them and thus stay stuck in daily lives we don’t enjoy.
How to use this:
Instead of fighting through endless to-do lists, pause and ask yourself which important moments and conversations you’ve been putting off for too long.
Each week, make time for at least one such conversation or activity.
“In a gentle way, you can shake the world.” — Gandhi
So many people believe they need to be bold and relentless to achieve anything valuable.
And quotes like “Nice guys finish last” just make our insecurities worse because we start to think we need to be mean to “win” in life.
Yet, as Gandhi preached more than 50 years ago, we can shake the world by being gentle, soft, and kind. And that’s mostly because shaking the world starts by shaking ourselves and those around us.
How to use this:
If you want to impact the world, start by first impacting your own life.
Stand up for yourself and show us what to do by doing it first.
Contrary to common belief, we can influence millions of people by being kind, compassionate, and caring.
In the 21st century, we’re all lacking love and deeper connection, so if you can show up and convince even just a few people of your good intentions, you’ll soon be able to start an entire movement that might shape more people than you ever thought possible.
“Everything we do is infused with the energy with which we do it. If we’re frantic, life will be frantic. If we’re peaceful, life will be peaceful.” — Marianne Williamson
Our energy shapes every aspect of our lives: It influences how we communicate, how we show up for ourselves, how we take care of our loved ones, how we get things done, and how we ultimately feel.
You can add energy and enthusiasm to the most mundane tasks of your life and ensure you stay on top of your game regardless of external circumstances.
How to use this:
There’s a saying that goes, “How you do one thing is how you do everything.”
The truth is, the majority of our lives aren’t exciting.
Most of our days are spent with basic, boring activities like work, cooking, eating, running errands, cleaning up, and so on.
Yet regardless of what exactly we do, we can always decide to show up and infuse our desired energy into our days.
Instead of being frantic, we can choose to be peaceful and calm.
Instead of being annoyed, we can choose to be compassionate and kind.
And instead of blaming ourselves when things go wrong, we can choose love and forgiveness.
“Your relationship with yourself sets the tone for every other relationship you have.” — Robert Holden
We often blame others for “not treating us right,” yet we’re usually the ones who treat ourselves worst.
We don’t take our needs seriously, prioritize others instead of ourselves, and barely take time to nourish our deepest needs.
And instead of looking within, we get mad at our partner, friends, or family for not taking care of us.
How to use this:
If you want to be treated with respect and love, you must first love yourself.
We’re teaching the world around us how we want to be treated by showing them how we treat ourselves.
Take time to explore your needs by reflecting and journaling.
Cancel appointments if you think they’ll make you feel worse instead of better.
Speak the truth and show up for your desires, even if they might sound ridiculous to others.
This is your life, and you only have one shot at creating a reality you truly enjoy. Trust yourself and give yourself the love you deserve before expecting anyone else to do it for you.
“It’s the possibility of having a dream come true that makes life interesting.” — Pablo Picasso
I’m an online writing coach and teach new writers how to build an audience by sharing their expertise or passion online.
One of the questions I hear a lot is: “What if it doesn’t work?”
And I usually reply by asking: “Well, what if it *does* work?”
Most of us are so used to “playing it safe” that we want to know our efforts will be “worth it” before even lifting a finger.
We don’t want to give more than we might receive. That’s also why so many people struggle with their relationships.
They expect 50/50, but the truth is, strong relationships aren’t always balanced.
Sometimes, you need to give 80 and only get back 20, while other times, it’ll be the other way around.
If you can’t deal with the fact that you’ll never know whether your hard work will pay off or not, you’ll struggle to break out of your existing patterns.
How to use this:
Big goals usually require big action and risks.
Whether that’s building your own business, getting a new job, or making fundamental changes in your relationships, you always need to do the work without knowing whether it’ll be worth it.
But instead of wondering, “What if it doesn’t work?” you can ask yourself: “Well, what if it *does* work out exactly how I want?!”
“Judge your success by what you had to give up in order to get it.” — Dalai Lama
We want to “succeed” at all costs and ignore everything we need to give up to achieve our goals.
You can always go “the extra mile” and do a little more, but the question is: What do you need to give up?
The truth is, every decision we make comes with its own sacrifices.
Whenever you say yes to something, you’re saying no to many other things.
How to use this:
Next time you’re setting or reviewing goals, ask yourself what you’ll need to give up to achieve them and whether it’s still worth it.
If you have to give up your peace of mind, favorite hobby, and quality time with your loved ones to get a raise or build a side hustle, you might want to rethink that goal.
Each decision comes with its own effects. The earlier we consider those effects, the sooner we can avoid frustration in the future.
Be aware of your goals, but also be mindful of what you’re not willing to give up.
Did you ever scroll through social media profiles of influencers sharing their picture-perfect lives full of glamour and success and wondered how they got there?
If you’re anything like me, you later looked at your own life full of struggles, fears, and unaccomplished goals and felt frustrated about your own progress.
You might think of all the things you still need to take care of and wonder why your life feels so miserable while others seem so happy.
And most importantly, you feel like you’re massively behind in life.
You start to feel a little anxious. You believe you’ve made wrong choices and start to feel like a “failure.”
Sadly, wondering whether we’re “enough” is a common thought because comparing ourselves to others is now easier than ever before.
Social media and societal expectations make it hard to acknowledge our own progress because we’re so focused on what others are doing and achieving.
Yet the truth is, the grass isn’t always greener on the other side, even if it might seem so at first sight.
We usually think that others are doing better because we only see the bright sides of their lives. And that’s partly because our perception of what a “good life” should look like is so screwed due to unrealistic expectations.
You might see someone’s big house and their fancy vacation photos, but you have no idea how peaceful or miserable they actually feel in that house or during that vacation.
Ultimately, “good” and “better” are based on your perspective. You can be happy with very little or own anything yet feel miserable.
The good news is, whether we’re doing well in life is mostly defined by small elements of our daily life:
You know what you *don’t* want
Most people will tell you, “you need to know what you want in life,” but the truth is, knowing what you don’t want is equally powerful.
If you know that you don’t want a typical office job, you’re a huge step ahead — even if you don’t know exactly what kind of job you want instead.
You might not know what your ideal relationship would look like, but you might know exactly what you don’t want based on your previous experiences. This information alone will help you make the right decisions too.
You can celebrate the wins of others
If you have a pure heart, you’ll be able to wish good for others and celebrate with them instead of feeling bad about their success.
So many people believe they need to constantly compete with their colleagues and friends while the truth is that we all can win.
We’re living in an abundant world full of options and opportunities for everyone, and it’s possible that we all do well in life.
You’re not hyped about every new trend
Here’s a truth most people will never accept: You don’t need to be up to date on every trend, and you can say no to materialism.
So many people’s purchasing decisions are based on what society and random ads tell them to buy. Similarly, their big life decisions are also shaped by those trends.
Escaping that cycle isn’t always easy, but it’s possible: You can live your life according to your own needs without following every new trend.
I used my last phone (a Samsung Galaxy S8) for almost five years until it broke down.
Phones are useful devices, but they can also be our greatest enemies. Most people spend way too much time staring at their screens anyway, so I consciously decide not to prioritize having the newest devices.
And I never understood why I should pay thousands of dollars for a new phone if I could get an older model for almost no money.
Once my old phone broke down, I extended my contract and got a new phone for free. It’s not the latest model but is a lot better than the previous one and does everything it should do. I’ll use it until it doesn’t get the job done anymore, and then I’ll get the next one.
The same is true for any other device I use in my daily life.
Most people live paycheck to paycheck because they’re drowning in small monthly payments for items they purchased to prove their social status.
If you can ignore those stupid games and make more thoughtful (and sustainable) choices, you’ll be able to detach yourself from that pressure to constantly buy things you don’t even care about and instead use your money to create a life you enjoy.
So many people think their material possessions will help them be happier or feel “more successful,” yet what truly happens is that they end up feeling miserable and drowning in consumer debt.
Luckily, genuine happiness isn’t rooted in “things” but in relationships and our inner emotions.
You’re a little skeptical
A healthy dose of skepticism helps you seek truth instead of shallow information.
Questioning life helps you look beyond the surface and find new paths you’ve never thought about before.
Most people do whatever they’re told to do without ever asking why. They act like puppets because they don’t want to take responsibility for their actions.
By doing the opposite, you’re stepping up for yourself and showing the world that you want more than the ordinary.
You feel connected
Research proves that meaningful connections are one of the most important elements of happiness. Plus, they even influence our health.
The good news is, you don’t need dozens of friends. In fact, the number of relationships we can nourish at a given time is finite anyway, and it makes more sense to maintain a small number of meaningful relationships instead of having shallow conversations with hundreds of people.
And if you don’t feel that sense of connection yet, you can now start to consciously build your circle with like-minded people. You could, for instance, join local events and clubs to meet people with similar interests.
If that feels too hard, you could even just start by joining online communities, which might later lead to real-life friendships as well.
You know how to step back to enjoy life
Even though a good life isn’t necessarily defined by what you accomplish, having certain goals and a vision of the future helps you stay energized and motivated.
Researchers even found that having a purpose can prolong our lives.
Having a strong purpose is also one of the common attributes of blue zones, which are five specific regions of the world where a great percentage of the population lives up to age 100 or more.
Yet, in Blue Zones, purpose isn’t necessarily defined by your work.
Their definitions are loosely translated as what makes life worth living. And if we’re honest, for most of us, our work isn’t what makes our lives more meaningful.
It’s our relationships, the voluntary work we do, or our hobbies that add meaning to our lives.
Yet more than half of America’s employees report that they lack proper work-life balance and work more hours than they feel comfortable with.
Working less and spending more time on other activities isn’t always easy because most of us grew up being told that we need to be hardworking to be worthy, yet it’s crucial.
And even just being aware of this fundamental truth is a step toward living a better life.
You’re not afraid of asking for help
Life can be so simple and good if we put our egos aside and ask for help whenever we need it.
We’re all good at certain things, yet we suck at others, and there’s no shame in being bad at something.
Whether it’s asking a friend or getting professional help — allowing yourself to get supported is the ultimate lifehack because it helps you save time and do things correctly instead of struggling on your own.
You can admit your mistakes
Peacefully accepting your mistakes and taking responsibility for your actions instead of blaming others shows that you can let go of the past. Plus, it also proves that you don’t let your ego dictate your future.
Blaming others is always easier and more comfortable, yet, it’s also what keeps us stuck.
If you can accept that it’s mostly your own choices and actions that have led you to your current life, you’re more self-aware and emotionally mature than most people will ever be.
You may not be where you want to be yet, but if you can stay patient and allow yourself to slowly discover new opportunities for growth, you’ll eventually end up exactly where you want to.
Even though we’d all like to have a little more stability and certainty in our lives, the truth is that we’ll never have it.
We’re all living for the first time, and each challenge we face just teaches us new lessons about ourselves and the world we’re surrounded by.
And even if we constantly want to improve ourselves and be happier, healthier, and wealthier, we need to stop sometimes and appreciate the progress we’ve already made.
At the end of the day, life is finite. So what’s the point of constantly chasing new goals if we never sit down and relax, never watch sunsets, or never dance until our feet hurt?
When we feel stuck, we usually crave huge changes. We want to make radical shifts to turn our lives upside down because we believe that’s the only way to move forward.
Yet, in reality, those massive shifts rarely lead to sustainable changes. Instead, we often feel overwhelmed and readopt our old patterns very soon, which only leads to more frustration.
The good news is, we can rely on small yet consistent changes to help us regain our power over time. This might take a little longer, but it’ll lead to a more fulfilled and peaceful life in the long run.
Stick to the 80% rule for better health
According to the World Health Organization, more than one billion people worldwide are obese.
The main reasons for that shocking number are obvious: We spend most of our days seated and consume much more calories than needed.
And most of the time, we overeat because we’re so used to processed foods and huge portions — especially when eating outside.
In Okinawa, one of the five Blue Zones where people often live up to 100 years or even more, the population follows the 80% rule: They only eat until they’re about 80% full.
This is powerful because research proves it takes 15–20 minutes for our brains to realize we’re full. So if you stop when you feel like you’ve reached 80%, you’ll likely feel 100% full after a few minutes anyway.
However, you’ll avoid overeating and feeling tired after each meal.
Log out of apps you should be using less
If you want to spend less time on your phone but don’t want to delete certain apps altogether, log out.
Next time you want to use the app, you’ll be reminded of your good intentions and can consciously decide whether you really want to use it.
Don’t leave empty-handed
Whenever you leave a room, take something that doesn’t belong there with you.
E.g., When leaving the bedroom, take empty cups, bottles, or dirty laundry with you and put them in the right place. This will help keep your home tidy and organized at all times with minimal extra effort.
Keep a virtual shopping list on your phone
I started to use a virtual shopping list called Hngrya few years ago.
This simple habit has helped me save so much time: Whenever I realize we’re about to run out of something, I immediately add it to the list: soap, toothpaste, toilet paper, candles, pasta — whatever.
Next time I go shopping, I know exactly what I need to buy.
Since using the app, I’ve never run out of anything.
Plus, using a virtual shopping list has many more benefits: You have a better overview of what you need and make fewer unnecessary purchases, which helps reduce waste and save money.
By knowing what you need, you’re also less tempted to buy sweets and highly processed foods. And most importantly, it makes your shopping experience a lot easier because you spend less time thinking about what you need.
The #1 time and energy saver
While talking about groceries, let me share two more habits that helped me make a profound change: Meal planning and prepping.
Every Sunday, I create a weekly meal plan and write down what I’ll eat next week. I’m not a talented chef and don’t enjoy cooking, so I purchased meal plans full of simple and healthy recipes I like.
As I don’t want to spend too much time in the kitchen, I always cook bigger batches, so I can eat the same meal at least twice.
Without meal plans, I easily opt for processed, unhealthy foods — especially if I need to make choices when I’m already hungry.
But if I’m well prepared, I can easily stick to a healthy, nutritious, and simple plan.
By eating healthily, I feel better, have more mental clarity, and am more energized overall.
Be kind (even if the other person isn’t)
Instead of taking other people and their work for granted, try to show kindness and compassion.
This isn’t always easy, but most of the time, it’ll help you engage in genuine conversations and solve problems much quicker.
Just because someone reacts rudely doesn’t mean you did anything wrong. They might be having a bad day or might’ve received bad news just recently.
Train your “kindness muscle” by reminding yourself that someone else’s behavior is barely a reaction to you but just a reflection of how they feel deep inside.
If you can get it done within 2 minutes, do it
Whenever you have an annoying task to complete that won’t take you more than 1–2 minutes, do it right away.
By procrastinating and whining about it, you’ll only get even more annoyed and waste mental energy. Once it’s done, you can happily get it out of your mind and focus on more important tasks.
Stick to water as your go-to drink
You can save loads of calories and money by drinking water instead of pretty much anything else.
There’s no harm in drinking a cup of coke or orange juice occasionally when you really crave it, but make sure you don’t pour those immense volumes of sugar into your body regularly.
Water is simple, cheap, and healthy, so train yourself to choose it more often.
Get used to complimenting other people
Cheering for others and highlighting their positive traits is a superpower.
Most people are stuck with a scarcity mindset and believe they must compete with others. Yet, the truth is, life is abundant, and we can all get what we want while being nice to each other.
Instead of looking at others with jealousy, try to share your genuine thoughts with them.
If you like how someone looks, tell them. They might’ve spent years losing weight and working out, so your compliment might make their day.
If you realize someone’s making an effort at work, tell her. She might’ve been up all night to finish a presentation, and you might be the only one to acknowledge her hard work.
Life could be much more beautiful if we all supported each other and shared more compliments instead of hate.
Sleep can be the solution to most of your problems
According to CDC, almost 40% of adult Americans don’t get enough sleep.
And while most people don’t even take sleep seriously, the truth is that we can eliminate many of our daily problems just by sleeping better and longer.
If we’re sleep-deprived, we’re more prone to gaining weight but also more irritable, anxious, and mentally exhausted.
To ensure you get a good rest, go to bed at the same time every night. In the long run, this will help you fall asleep easily because your body will get used to a specific schedule.
Also, ensure to sleep in a dark room (or use a sleep mask), avoid eating big meals at least 1–2 hours before going to bed, and don’t take your phone to the bedroom.
Also, allow yourself to slow down at least an hour before bedtime so your body can adjust.
If possible, take the stairs
As someone who’s working from home, I move very little during an average workday. So when I do get outside, I try to make the most of my time by walking most distances and taking the stairs whenever possible.
For me, it’s a simple way to get some extra steps in without much extra effort.
If you’re struggling with money, track your expenses
Most people widely underestimate how much money they spend on luxuries like eating out or new clothes every month.
They work hard for their money but don’t pay much attention to how they spend it.
If you ever feel like you have no idea where your money went, start to religiously track your expenses for at least 2 to 3 months.
I used an app called Toshl to keep track of every penny for two years. This helped me realize that eating out and making random impulse purchases were the two major expenses I could control if I wanted to save money.
Your insights might be totally different: You might be paying for subscriptions you don’t even use or spending lots of money to replace broken items in your home every month.
The problem is, you won’t know unless you document your expenses. And the sooner you start, the sooner you’ll be able to make changes.
Keep a tiny diary
A few years ago, I came across a “One Line A Day Journal,” which is a tiny notebook to summarize your day in just a few lines.
Each page represents a day of the year: the first page is January 1st, the second is January 2nd, and so on.
In my journal, each page is divided into five sections, which means I’ll be able to use it for five years.
I started in 2021, so next year, when I open the page for January 1st, I’ll see my entries from 2021 and 2022 and then put my 2023 thoughts on the same page.
This is a great way to keep track of your life without a huge time commitment.
It literally takes you one minute to sum up how you feel and what you did on a particular day. Yet, it’s a fantastic way to reflect on the previous years and the progress you’ve made over time.
Each year, the journal reminds you of wonderful memories you’ve made and challenges you’ve overcome.
Take full control of what you see online
On average, we spend 3 to 4 hours per day staring at our phones.
And the truth is, most people allow their phones to make them feel worse instead of better.
Here’s a mantra I wish more people would be aware of: Nobody has the right to stress you out on your own phone.
If I see a post I don’t like, I’ll unfollow the author, so they don’t show up on my feed again.
If someone leaves a disrespectful comment on anything I publish, I won’t even waste a second before I block them.
I wouldn’t let a person enter my home and act rudely, so I also don’t let them do the same online.
If you think you have the right to piss me off, I’ll use my right to ensure you can’t do it in the future.
Your phone can be a powerful tool and help you live a better life, but you need to control how you use it.
What’s the point of constantly seeing posts you fundamentally disagree with?
If we spend so much time scrolling through news feeds, we can at least ensure the content we see makes us feel good instead of bad.
The future is being built now with robotics, artificial intelligence, and all kinds of automation that will take over many of the skills we perform today. But there are some skills that we will need for the future, skills that can’t be automated. If you want to excel in the years to come, make sure you’re up to speed in these areas:
Communication. If you’re in leadership, how you communicate, what you communicate and—most of all—how you listen are all supremely important. In communication, it’s the tone that inspires and the spirit that motivates. No robot or machine could ever have the same effect as a leader with great communication skills. Knowing how to communicate is all about creating and clarifying expectations. It’s important to communicate not just what you want someone to do and (without micromanaging) how they should do it but also why you want it to be done and why the person you’re asking is the best person for the job. People want meaning, so communication will always be a crucial leadership skill.
Engagement. Gone are the days of a leader sitting at their desk with the door closed. That doesn’t work (and really, it never did). For any enterprise to excel and achieve its goals leaders need to value engagement, because great leadership begins with connection. When we understand that despite the ways in which we differ we’re all alike in our desire for acceptance and connection, we can recognize those needs in ourselves—and in others. That’s when we can truly make a difference, and it requires human connection.
Influence. Many sources contribute influence in our lives. Parents, other family members, teachers, friends, books we’ve read, discussions we’ve had, life experiences—all of these influences merge together to form our core values and build our character. In the years to come it’s predicted that our biggest commodity will be ourselves—that people will follow others because of who they are and what their character represents. That’s not something you could ever get from a machine, robot or automation.
Heart. Automation can never substitute for heart, care and love. When a leader demonstrates caring, it makes a difference in everyone they touch. The world is full of people who need to be exposed to a caring heart. Great leaders care about the people they lead above their own leadership; they are close enough to show they care but far enough ahead to also motivate. The future relies on this wisdom: leadership is not about being in charge but about taking care of those in your charge.
There are doubtless numerous skills you’ll need to build a successful future, but it’s these core skills that matter most.
“Early to bed and early to rise makes a man healthy, wealthy and wise” – Benjamin Franklin
“One key to success is to have lunch at the time of day most people have breakfast.” – Robert Brault
There are many famous quotes by famous and influential people about rising early in the morning. But is there any strength to these quotes? This article talks about 8 benefits of being an early riser.
Early mornings for some can be a drag, and let’s be honest here, there will always be morning’s especially when it’s dark outside that all you will want to do is pull the covers over your head for an extra 5 minutes.
With so many benefits to waking up early, from enhancing your productivity in school or work, to being better able to stick to a diet plan to having more energy levels and better mood, it’s easy to see why many famous people swear by it attributing to their success, Richard Branson for example says he wakes at 5 am each morning.
Knowing this it is hard not to adopt this way of life to your daily routine. So let’s talk about some of these benefits and how to become an early riser.
1. Positive Outlook
According to studies early risers often tend to go to bed early as well, which means they are more likely to get the 7-9 hours recommended sleep for adults.
Sleeping the full amount regularly is said to help lead towards a healthier body and mind, which in turn has its own benefits, so it is easy to see why early risers may be less stressed and have more positivity in their lives.
2. More Energy
More rest equals more energy, plain and simple . If you get into the routine of rising early and retiring to bed early you are more likely to have a better sleeping pattern which leads to being more energetic throughout the day, helping you accomplish your goals and tasks in a faster and more productive manner.
3. Body System Reboot
Regular sleep is important for your general health. Not only does a full night sleep help to drop your blood pressure, helps your muscles to relax and repair, your breathing to slow and your body temperature to drop, but studies show that T-cells, which are the white blood cells that help to fight infection, tend to drop when you get a full night’s sleep. This is your immune system rebooting itself while you rest.
4. More Time to Exercise
After a busy day’s work, you can be both mentally and physically exhausted and the last thing you want to do is head to the gym or go out for a run. You make promises to yourself you’ll go tomorrow, only to have the same thing happen. Early risers have the benefit of being able to fit their workout in, before the madness of the day takes over. This also helps to kickstart the body and mind which will energize you for the day.
5. Become more Organized
Sometimes the saying “Not enough hours in the day” springs to mind.
We fall asleep thinking about all the things we are going to get done the following day, whether that be at work or at home, or both. Then something throws us off, we sleep in, forgot something on the way to work, or get delayed in traffic and our day seems to spiral after that.
Being an early riser means you can get a head start on the day and helps to kickstart your day off to a good start.
By planning and laying out some goals and tasks to accomplish the previous day can help you be more organized and make use of that early start.
6. Healthier Eating
No time for breakfast? Grabbing something quick and easy on the go while you
run out the door? Sound familiar? Rising later doesn’t give you the much needed time to break the fast from the night before and prepare a sustainable breakfast that will set you up for the day.
Recent research has found that late sleepers generally consume approximately 248 more calories than those who rise early. They tend to only eat half as much fruit and vegetables and twice as much fast food as their early riser counterparts.
7. More Productive
Your brain tends to be the most alert in the morning, so why not use that time wisely to focus on important tasks un-interrupted while the rest of your house and world sleep.
You tend to make better decisions and think more clearly in the morning, then at any other time of day.
Starting the day early also improves your concentration which means you can accomplish those goals and tasks that you set out the night before. It also means that by the time you get to work, you are fully awake and properly acclimatized to the day meaning you will be more alert during those peak hours.
8. Helps your Skin Look Healthy
Our skin tends to look its best in the morning after a full night’s restful sleep. And being an early riser means you can take advantage and take your time to make sure your skin looks its best.
People who wake up early also tend to have regular sleeping habits which help to ensure that your skin gets the proper time to rejuvenate itself.
Getting into the Routine
Ok, so we’ve outlined some tips on how to be an early riser, but how do we start getting into the routine, while also getting enough sleep. Here are a few tips to get you started.
Try waking just 15-30 minutes earlier than usual at the start. Get used to this for a few days, then cut back another 15 minutes. Keep doing this gradually until you get to your goal time.
Allow yourself to go to sleep earlier. You might be used to staying up late, but if you continue to do this while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start all over again. Try going to bed earlier, even if you don’t think you’ll sleep and read while in bed or mediate for a few minutes to help relax your mind. If you’re really tired, you just might fall asleep much sooner than you think.
Don’t have your alarm clock next to your bed
This is an important one, if it is within arms reach, the temptation is there to just reach out and hit the snooze button or worse still you could end up just turning it off.
By having your alarm clock far from your bed, you will have to get up out of bed to shut it off. Then, you’re up. Now you just have to stay up.
Open the blinds or curtains and get out of the room as soon as you turn off the alarm
By doing this you are less likely to talk yourself into getting back into bed, even if it is just for a few minutes.
Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option.
Have a good reason for setting that alarm:
Set something to do early in the morning that’s important. This will help motivate you to get up and do it. Once it is done, you’ll be awake and ready to take on the day.
Take advantage of all that extra time
Have a nice hot cup of coffee or tea. Read a book, Watch the sunrise or meditate. Don’t wake up early, to wander around and not make the most of your time. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.
Getting up early has many benefits for both your body and your mind. The hardest part is convincing yourself to do it, and then getting into a routine of getting up early every morning. If you start implementing these tips you will soon see that it gets easier and eventually you will find that your body starts to get used to it, and you end up waking even before your alarm goes off.
The Old City of Jerusalem is one of the most intense places on Earth! At the heart of the Jewish, Islamic, and Christian religions, this one-kilometer, walled-in area in the center of Jerusalem is beyond words and cannot be missed. The Old City is home to the Western Wall (aka Wailing Wall and in Hebrew Kotel). This is the last remaining wall of what was once the Jewish Temple and is today the holiest site in the world for Jews.
Above the Western Wall lies the Dome of the Rock, which is important for Muslims as the site where the prophet Muhammad is said to have risen to heaven.
Just a few minutes’ walk away lies the Church of the Holy Sepulchre, where some believe Jesus was crucified and buried.
The Old City of Jerusalem is divided into four quarters; The Jewish Quarter, The Armenian Quarter, The Christian Quarter, and The Muslim Quarter. The walled city is entered by one of seven entry gates, although the busiest for tourists is the Jaffa Gate next to which is the Tower of David Museum, providing the history of Jerusalem within the Old City Walls. Each quarter has its own unique atmosphere and observations, sites and smells, and experiences.
In the Jewish Quarter, for instance, the narrow alleyways are lined by the homes of Ultra-Orthodox (Haredi) Jewish families and Yeshivas (schools for Torah study). Walking around, you can observe the residents of the Jewish quarter go about their daily lives. There are teenage students in the Yeshivas who are often here from around the world, children playing outside schools between lessons, men rushing around between places of worship – and of course, many people praying at the Western Wall. The houses of the Old City – and the Jewish quarter, in particular – are hotly contested real estate, and for good reason. They command spectacular prices on the rare occasion that they trade hands.
The Jewish Quarter’s narrow alleyways open up as you reach the Western Wall Plaza and the wall itself. At times of Jewish festivals, the wall can be crowded, and observing the tourists brushing alongside daily prayers here is an interesting site. Anybody can go up to the wall, although men and women have separate areas. Men should cover their heads (there are paper kippahs available), and women should wear modest clothing. It is customary to place a small prayer on a piece of paper within a crack on the wall. Amazingly, the vast Western Wall represents just a tiny percentage of this elevation of the Temple, and the Western Wall Tunnels, accessed via the plaza, allow visitors to see even more of the wall underground. Also interestingly, within the Muslim Quarter is whats known as the Little Western Wall where the wall is once again exposed and visible. This is argued to be holier than the iconic section of the wall because it is closer to the ‘Holy of Holies’ – the holiest part of the Temple.
The Muslim Quarter is a huge contrast to the Jewish Quarter. Its streets are busier and more crowded, with vendors – especially within the famous Shuk – selling all varieties of products. In contrast to the other quarters where shops are generally selling religious or tourist-appealing products, here the Shuk is literally an ancient shopping mall in the 21st century where one can practice their bartering skills and buy almost anything imaginable. As in the Jewish Quarter, and the rest of the Old City, tourists wandering the streets of the Muslim Quarter find it hard to imagine how the locals go about their everyday business so normally in what is such an intense place. Kids play in the street, and men sit out in cafes smoking nargila (hookah or shisha).
The Dome of the Rock sits above the Western Wall Plaza, and while non-Muslims are not allowed to enter the building itself, tourists are able to tour the compound and nearby Al-Aqsa Mosque.
Moving into the Christian Quarter of the Old City of Jerusalem, there is yet another change. Home to about 40 holy sites to Christians, in the streets here you will see priests and pilgrims from around the world. This quarter was constructed around the Church of the Holy Sepulchre, where Jesus is said to have been crucified and buried. Within this hot patch of real estate, even the Church is divided, with different parts controlled by different Christian sects, meaning that there are often disputes over maintenance and some parts are in poor condition.
The Armenian Quarter is one of the four sections within the walls of the Old City of Jerusalem. The other Quarters are the Jewish, Christian and Muslim Quarters. The Armenians have the smallest section in the Old City and take up 14% of the total area of the Old City. The Quarter is home to approximately 2,000 people many of whom are connected to the Armenian Apostolic Church. The Armenians have their own distinct language and culture and are ethnically neither Arab nor Jewish.
The Armenians originated from Turkey, the Caucasus Mountains and Iran. Soon after Jesus’ death the Armenians were converted to Christianity and ever since then have been making pilgrimages to the Holy Land. Armenian monks arrived in Jerusalem in the 4th century AD. Jerusalem’s Armenian community is considered the oldest living Armenian Diaspora community in the world.
Armenians have had a strong presence in the city since at least the fourth century, when Armenia became Christian. Their quarter is said to be the oldest living Armenia diaspora community. Thousands of displaced survivors of the Armenian Genocide relocated to this part of Jerusalem in the 20th century.
Armenians displaced from the former Ottoman Empire because of the genocide brought with them a special type of Turkish-style ceramic, which has since become synonymous with Jerusalem and Armenians. It’s now used for all the street signs in the Old City and is also sold in many stores. Explore the walled Old City of Jerusalem, and you’ll soon spot beautifully crafted ceramic street signs spread through the area.
The Armenian compound is enclosed by an inner wall within the Armenian Quarter and includes St. James, a convent, school, churches and residences. Along the walk from the Jaffa Gate past the Zion Gate and to the Jewish Quarter are many small shops displaying the beautiful hand-painted Armenian pottery which is made locally. Armenian ceramics can be seen adorning many parts of the Old City including the Dome of the Rock and neighborhood street signs.
I don’t know about you, but I often find advice to release stress and pressure to be great on paper but incredibly difficult to apply.
Just say no more often! Sounds good, but my twenty-month-old son still needs constant care and I need to earn money, so there’s a lot I can’t just not do.
Get out in nature! I do try, but it’s been cold and grey, and often I don’t get time to myself until night—when it’s even more frigid.
Exercise more! I have the best of intentions, but I’m pregnant, frequently exhausted, and there’s that whole time thing again. I just can’t seem to create more of it, try as I may.
I suppose this is true of most good advice: It’s far easier to make a list of great ideas than it is to actually apply them. And it’s hard not to resist all those well-intentioned suggestions as overly simplified and maybe even unrealistic.
That, I’ve realized, is my biggest problem—one that you can perhaps relate to as well: While my circumstances can be challenging and limiting, most of the stress and pressure I feel originates with some form of internal resistance. Resistance to what was, what is, what might be, what I’m doing, what I could be doing, who I am… the list goes on.
And it might look like this:
Rehashing the past (and pressuring myself to somehow fix my mistakes)
Dwelling on worst-case scenarios (and pressuring myself to find ways to avoid them)
Fighting my current reality (and pressuring myself to change it)
Worrying about what I have to do (and pressuring myself to do it perfectly)
Obsessing about what I should be doing (and pressuring myself to figure it out)
Fixating on what I can’t do right now (and pressuring myself to get around my limitations)
Wishing I had more time for myself (and pressuring myself to somehow create it)
Judging myself in comparison to others (and pressuring myself to be better than I am)
Agonizing about what people think of me (and pressuring myself to meet their expectations)
If you’ve done any of these things yourself, I’m sure you know they’re exhausting.
That’s not say we are the sole cause of our stress. Sometimes life demands that we do more and deal with external challenges beyond our control—job loss, health issues, financial troubles, divorce…
And it’s true that there are lots of little things we can do to relieve some of the tension. But the first thing we need to do is relieve the pressure where it’s generally the most intense: within our own minds.
How to Relieve the Mental Pressure
There are two things I’ve found to be highly effective in quieting my inner voice of resistance.
1. Allow yourself to feel the feelings under your thoughts so that you can calm and release them.
All too often we get caught in a thought loop as a way to avoid feeling our feelings, because stressful as it may be, thinking about our circumstances allows us to avoid facing our deepest wounds. But we have to face them to heal them. As they say, the only way out is through.
I’ve found that underneath my varying forms of internal resistance, there’s usually:
About things I think I’ve done wrong, about who I am (when I mistakenly assume my poor choices define me), about expectations I failed to meet or might fail to meet (my own and other people’s). And this triggers my core childhood wounds that led me to believe I’m fundamentally bad.
When I feel it:
When I’m rehashing the past, judging myself in comparison to others, and agonizing about what people think of me.
Of the unknown, failing, succeeding then somehow ruining it, losing control, not doing enough with my life/making the most of my time, not living up to my potential, hurting or disappointing other people. Once again, this triggers my childhood wounds that led me to believe I’m not good enough, and never will be.
When I feel it:
When I’m dwelling on worst-case scenarios, worrying about what I have to do, and obsessing about what I should be doing.
Toward myself for what I think I did wrong, toward other people for how I think they did me wrong, toward for myself for maybe causing them to do me wrong (because I often find a way to blame myself), toward life for being unfair. This triggers my core belief that life should be fair, formed, you guessed it, in childhood, when life felt very unfair.
When I feel it:
When I’m rehashing the past and fighting my current reality.
Because I’m not connecting with myself, others, my passions, the world at large, or anything that would fulfill me.
When I feel it:
When I’m fixating on what I can’t do right now and wishing I had more time for myself.
When I can get below the thoughts and identify one of these feelings, I can sit with it. I can cry it out—the ultimate release!
I can empathize with myself and tell myself what I need to hear—that I’m a good person who’s always done her best, that I will do my best in the future and can handle what’s coming, that everyone else is doing their best, and we all deserve understanding and forgiveness.
And I can also do what I really need to do to feel better:
Maybe take a warm bath if I’m feeling ashamed to remind myself that I deserve comfort even when I think I’ve messed up.
Maybe do something fun and childlike if I’m feeling afraid of the future to help me find joy in the present moment.
Maybe write a forgiveness letter if I’m feeling angry to help me empathize, accept, and let go.
Maybe call someone I love, journal, or do something creative if I’m feeling empty, to meet my need for connection.
The point is, after we feel our feelings, we can do something to address the specific root cause of our stress in a moment instead of arbitrarily choosing an activity from a one-size-fits-all list of stress-relievers.
So ask yourself: What am I thinking that’s stressing me out? What’s the feeling underneath it? What does that feeling have to teach me? What does it need to hear? And what can I do to help ease that pain?
2. Get out of your head (and perhaps into your body or a state of flow).
It’s ironic but true that two pieces of seemingly contradictory advice can be equally helpful and powerful, and such is the case when it comes to relieving stress. Or at least it has been for me.
On the one hand, it can benefit us to look closely at what’s going in our minds so we can understand it, challenge it if necessary, and calm the feelings underneath our thoughts.
On the other hand, sometimes we simply need to disengage from our mind’s stories—about our unfulfilling work, our mounting bills, our insensitive relatives, and so on. To recognize we’re getting caught up in a mental maze from which we may never escape unless we consciously choose to get out—and then make that choice.
Our brain’s default mode network (DMN), which is designed to protect us, tends toward negativity, often focused on the past, the future, and the intentions behind others’ behavior. Research has shown a link between a disproportionately active DMN and depression and anxiety—and has also shown that meditation can help influence the default network.
That’s why it’s so important that we learn to get out of our heads, either through traditional meditation or by getting into our bodies or a state of flow (when you’re so consumed in a task that you forget about everything else and lose track of time).
It’s not just about temporarily quieting our thoughts. Mindfulness can actually change patterns of brain activity over time, enabling us to more frequently get out of the default mode network—where we inevitably feel stressed!
How do we get out of our heads and into our bodies or a state of flow?
Here are a few ways to practice mindfulness through movement:
As you sync your breathing with your movements and focus your attention on the subtle muscle shifts required to get into and hold each pose, you’ll find your mind naturally quieting. There are lots of different styles of yoga. My favorites are vinyasa and Bikram, since I find the heat particularly soothing.
You can find all kinds of yoga videos on YouTube, and odds are, when life gets closer to normal again, you can find a free or donation-based class near you. I personally find it easier to practice in a class than on my own, since the presence of other people holds me accountable, and there are fewer cookies and TVs nearby to distract me!
I have less experience with Tai Chi, but I did practice for a while in college, as part of an acting class. Acting requires you to get out of your judging mind, and Tai Chi is a perfect practice to facilitate that, since it’s all about integrating mind and body through slow, low-impact, controlled movements and breathing.
Tai chi is less physically taxing than most yoga practices (aside from restorative yoga, which is incredibly relaxing), which makes it perfect for anyone who’s more physically limited. It’s particularly popular among the senior crowd, since it’s easy on the joints, but it’s a powerful and effective mindfulness practice for anyone, of any age!
Mindful hiking or walking
Any form of movement can be meditative if you focus your attention on the sensations in your body, and hiking and walking outside bring the added benefit of immersing you in nature—a natural stress-reliever!
Studies have shown that just twenty minutes in nature can significantly lower your stress hormones. And it can also stimulate all the body’s senses, as we tune in to the sound of running water trickling nearby, the scent of pine (known to lower depression and anxiety), the colors in a picturesque sunrise, the feeling of leaves crunching beneath our feet, and the taste of a freshly picked piece of fruit.
Here are a few ways to get into a mindful state of flow (suggested by flow researcher Steven Kolter):
Through social triggers
We often think of flow as something we achieve individually, but group activities bring the added benefit of facilitating deep connection as we move in sync or work toward team goals. This might mean getting into a collective state of flow as part of a sports team, dance troupe, or through synchronized swimming.
I remember one particular piece of choreography from a community theater show I did as a kid. There were at least twenty of us, seated, doing clapping motions with each other’s hands, tapping our own and each other’s legs. We all needed to move perfectly in sync to get it just right, which required intense focus, and I have to say it was deeply gratifying to move as part of a whole—to lose myself in the group and become immersed in something bigger than myself.
Through creative triggers
Any creative activity can get us into a state of flow if we enjoy it and lose ourselves in the task. Painting, playing an instrument, dancing, jewelry making, even doodling—pick whatever calls to you so deeply you can’t help but concentrate on the present, losing your sense of self-consciousness because the act itself is so fun and rewarding.
Through environmental triggers
Rock climbing is a perfect example, since you need to be fully absorbed in the moment to safely navigate the rock formation. As you push yourself to your physical limit, balancing and adapting to the changing terrain, you’ll find yourself going deeper and deeper into a state of flow.
Though I’ve never done outdoor rock climbing—which I imagine is all the more thrilling, since it’s riskier and you’re totally immersed in nature—I participated in a climbing course as an experiential therapy treatment for bulimia in my early twenties. I remember all my worries falling away as I focused on not falling off the beam, and I recall appreciating my body for what it could do instead of judging myself for everything I thought I was doing wrong.
The beauty of most of these practices is that we can adapt them to our needs and available time. You can take an hour class or just practice for ten minutes. You can work on a painting for two hours or sketch for a brief window before bed.
Easier said than done? Of course! It’s far easier to watch Netflix in our one free hour of time or mindlessly scroll in that brief window before bed. (Guilty as charged.) When I do that, all my heavy unfelt feelings fester, settling deep into my brain and my bones and suffocating me like an invisible straitjacket.
But I know when I do something that’s good for me, I feel it—and I want more of it. And my resistance to doing it naturally fades away, along with my stress.
So really, we just need to show up once—really show up. Be so present that we allow ourselves to fully live that moment so we can love that moment, and that love will bring us back. Back to the practice, back to our bodies, back to ourselves. Our deepest selves, underneath the stress and pressure. The true self who knows we don’t need to be more, we don’t have to do more, we just have to let ourselves enjoy more. Because within that enjoyment there’s peace and healing. And no matter what our negatively biased brains tell us, we absolutely deserve it.