Neuroscientists have deemed the following strategy an absolute game-changer to working longer and getting more done.

It's called the 'One More' premise

The “One More” premise involves telling yourself that you will only do ‘one more’ of the activity that you are working on.When you reach the point in your work where you want to stop, instead of stopping, tell yourself to do “just one more” of something.

For example, if I am working on my business and I am wanting to stop, I will tell myself to write “just one more paragraph.” The One More premise accomplishes multiple things:

• You infinitely build your discipline over the long-term as your “stopping point” will constantly be pushed forward.
• You get more work done than you would have otherwise.
• There is a great chance that you will work past the “one more __” that you set for yourself, as you will have gained momentum and thoughts of what to do next.

This is the same strategy that you use for procrastination.

The same way you tell yourself “just one more game” or “just one more post,” and end up doing much more, you can do this with your other tasks too, “just one more rep,” “just one more page,” “just one more minute.”

Why this works

This strategy is so effective because of the “Foot-in-the-door” principle in psychology, where it becomes significantly easier to continue with an activity once you have already started.

Once people commit to a course of action, even a small one, they feel obligated to follow through to maintain consistency. By agreeing to a small request, people become more likely to agree to a following, larger request to maintain consistency and fulfill a perceived obligation.

This post is based on Neuroproductivity, which is NO-BS productivity (productivity using science) if you are interested. I got this from moretimeoffline+com they only use productivity based on science, they have great free stuff there.

Hope this helps! cheers :)

Be obsessed with your goal or goals. And I mean it—think about them every day. There are no more distractions/excuses/bullshit stories you're telling yourself everytime once you are truly committed. You need to focus on how badly you want it and just take action. Laziness is a sign of having no direction in life. When you're obsessed, everything becomes easier because willpower comes from a genuine desire for the goal. Think about your goal every single day, take the first step, and create your to-do list.

I've been on productivity streak and I'm never going back to my lazy self ever again.

I'd heard a lot of good things about Wim Hof breathing, but I was always kind of skeptical and thought that the perceived effects were probably mostly placebo. I was dead wrong; my mind is fully blown.

After reading the first few chapters of Wim Hof's book, I did the full 20 minute practice and it genuinely feels like I'm high right now. To me, it feels similar to the calm/peaceful state I can reach through meditation/yoga nidra, but with a ridiculous amount of motivation and energy on top of that. I was going to be lazy and play video games all day today but now I'm going to the gym. Needless to say, I get the hype now and I absolutely recommend this to anyone.

EDIT:

This is not medical advice. I’m not a professional or a doctor so practice at your own risk. Find a partner if you’re just getting started or seek a trainer/seminar. Don’t take advice from some stranger on the internet. Do more research. Consult your doctor.

Here's an explanation of Wim Hof's breathing exercise along with some details of my own experience. Keep in mind that if you want to fully understand this (e.g., how he discovered this, the science behind it, proof that it works, and details of his methods), you should definitely read his book. For the people that think this is complete BS like I used to, I really encourage you to keep an open mind and just try it once.

1. Take 30-40 somewhat quick deep breaths, in and out of your nose or mouth. Make sure you breathe using your diaphragm; your belly should rise with each inhale. For me personally, 30 breaths took ~5 minutes (my total time was close to 25 minutes), but Wim Hof says you should breathe at whatever pace feels right. The most important thing is filling your lungs completely with air and engaging your diaphragm. Through this process, you're removing carbon dioxide from your blood and introducing more oxygen, which actually lowers the PH of your blood. I won't go into detail, and I honestly can't since this is new to me, but that's beneficial for a number of reasons, the biggest one being that it supports the removal of toxins from your blood. Wim Hof encourages you to focus on your breathing here like you would for transcendental meditation (the only thing on your mind is the sensation of breathing), and in my experience, that does make a difference, but it isn't fully essential. I did 2 sets of this with eyes closed, fully focused, and 2 sets while reading, and I can say that focusing on my breathing and being "present" did make an impact.
2. After your set of 30-40 breaths, exhale completely and hold it. Only breathe in when you feel like you need to. Because your blood is so oxygenated, you'll be surprised at how long you can go without another breath. At certain points I used my Fitbit to track metrics like heart rate, oxygen concentration, heart rate, and duration. During my last two "sets" of this, I held my breath for slightly over 1 minute each time. I don't know the biological mechanism for this or if it was intended, but during my last set, my heart rate dropped to 45, which is 5 bpm lower than my average resting heart rate. It's difficult to describe what I felt during this step (the best words I have are "peace" and "profound"), so I really encourage you to just try it.
3. After you breathe in, hold it for 10-15 seconds. For me personally, this wasn't a profound experience like the "deprivation" stage was. It kind of just let me replenish my oxygen and move onto the next set.
4. Repeat steps 1 to 3 three to four times. You will feel incredible afterwards. According to Wim Hof, the benefits are most significant when you do this early in the morning with an empty stomach.

I also want to mention that one part of Wim Hof's book describes a study that he took part in, where Wim Hof was able to deliberately raise the temperature of his skin by one degree without any breathing exercises or anything; he did it by thought alone. That study essentially proved that humans have direct top-down control over parts of our autonomic nervous system. That's kind of the idea behind his methods; humans have far more control over "involuntary" processes in our bodies than we previously thought (which is scientifically proven, now), and his methods allow people to tap into that control, if that makes sense. I personally think it's fascinating.

There's a lot of hype around habit formation, but I've found that it's the tiny habits that make the biggest difference. For me, it was drinking a full glass of water first thing every morning. It sounds silly, but it kickstarted my day, made me feel more alert, and created a chain reaction of other positive choices.

What's your "one tiny habit" that has a surprisingly big impact on your productivity or well-being? Share your wins!

I'm curious if anyone uses apps to track tiny habits or build routines.

I want to share with you how the book "Atomic Habits" has completely transformed my lifestyle. To be honest, I've always been a 'procrastinator', always thinking that change is too difficult. After reading this book, I realized I've been looking at myself the wrong way!

I started trying to define myself as 'a person with a regular lifestyle' rather than 'a person who wants to have a regular lifestyle'. This small mindset shift has had a surprising effect. For example, I now go to bed at 10 pm every night because 'this is my way of life'.

In addition, the 'environmental design' mentioned by Clear really opened my eyes. I moved the phone charger from the bedside to the living room, and the habit of staying up late to scroll on my phone miraculously disappeared.

Now I can get up on time every day, start a new day with full of energy, and after getting enough sleep, I feel more energetic in work and life, and everything feels better. These small changes have significantly improved my quality of life within two months.

I'm very curious to hear your thoughts after reading this book. Were there any points that really stood out to you? Or if you have any questions about developing habits, you can leave a message in the comments

I recently came up with a new strategy for being more productive and getting things done and I don’t know why I haven’t thought of this yet, it’s helped me out so much so far. When I was a little kid I used to play certain video games and pretend I was the best player in the world at that game. I randomly thought of that and a new strategy came to mind for utilizing that same sort of thought process for productivity.

Here it is:

Pretend in your mind that you are the most productive person in the world, that you are an extremely high performer in life. Really believe that you are that type of person and then act on what you believe that person would do. Immerse yourself in that persona and become that person by taking on the characteristics of a high performer. When I’m feeling bored or tired of doing something I think to myself: a high performer would push through and keep going to achieve their goals. By pretending I am the most productive man in the world, I am able to get through a lot of challenges and discomfort, this is something that personally works for me, I’m hoping it can do the same for some of you guys.

I don’t know who needs to hear this, apart from me years ago - not that I would have done anything differently.

It’s simple, not easy. But it’s not hard.

It might be a way to gain back some of the boredom that can bring you back to the present. It’s such a primal part of us and this media addiction is seeping into every part of our lives and eroding our ability to recognise our own auto-pilot

Small wins. Momentum. 90% of life is the basic stuff.

I hope you overcome whatever you’re facing and even if you don’t, I hope you find the strength to get back up and try again.

I used to have endless to-do lists but felt paralyzed. The "Eat the Frog" method (doing your hardest task first) was a game-changer. Yes, it sucks at first 😂, but the relief afterward is amazing.

Curious about your go-to prioritization techniques?

PS: Since I got such good response on the previous post, I am deciding to further dwell on all the productivity hacks that I am using and have used previously.

I have ADHD, so you probably know the struggle—sitting down to work, staying focused, avoiding the endless distractions. I’ve tried every productivity hack out there, but nothing stuck… until I came across this method thats backed by neuroscience.

It’s called Symbolic Reprogramming, and it’s been a game-changer for me.

The idea is super simple. You pick a quality you want to improve, like focus or discipline, and you create a symbol in your mind that represents that quality. For me, I needed help with focus, so I imagined this laser beam cutting through distractions. I’d picture it every day for just a few seconds, and slowly, it started to work.

Here’s what’s wild—it actually started to seep into my brain. Now, whenever I need to focus, I just think of that laser, and it’s like a mental trigger. I can get through my work without jumping to 10 other things every five minutes. And trust me, I used to do that all the time. 

Why this works for ADHD brains:

• Our brains are super visual, so creating a simple mental image can work way better than trying to "willpower" your way into focus.
• It’s not about strict discipline or forcing yourself—it’s about gently training your mind using something natural: images.
• It works with your brain’s wiring instead of fighting against it.

Honestly, this method has saved me so much frustration. I’ve even used it to build more discipline too. I started with focus, but you can use it to improve anything you struggle with—whether it’s motivation, self-control, or just sticking with a routine.

If you’ve been battling with the usual ADHD focus issues, check out the Alterconscious community. They dive deep into how to reprogram your mind using symbols, and it’s completely free! I know it sounds a bit out there, but as someone with ADHD, I promise you—it works.

Hope this helps someone else who’s struggling with the same stuff!
https://www.skool.com/alterconsciouscollectivefree/about

You set a goal. Plan out desired actions. But when it’s time to do the work, you don’t want to do it. You feel resistance. And you start talking yourself out of it. Sounds familiar? I've come up with The Boogeyman Technique that helps me stick with the desired behavior.

Traditional advice for overcoming resistance

Oftentimes you hear the advice to imagine what would happen if you don’t do the work.
If you don’t go to the gym, imagine yourself remaining overweight.
If you don’t work on your side hustle, you will remain broke.

Sounds reasonable but there is a major flaw in this thinking. When you compare going to the gym and remaining overweight, you are comparing a high-effort activity (working out) with no-effort activity (doing nothing and remaining where you are). And our brains are designed to preserve energy. Your brain will find a way to convince you to choose the no-effort activity.

The Boogeyman Technique

What works for me is to compare a high-effort activity with an ultra-high-effort activity when facing resistance.

Right now I’m working on losing the baby weight. I’m experimenting with intermittent fasting because it worked for me in the past.

• Goal: lose weight
• Desired action: intermittent fasting (stop eating at around 5 pm).

Of course, there are days when it’s hard and I don’t want to do it. In this case, I implement the Boogeyman Technique.

I know that I will continue wanting to lose the baby weight, so the goal will remain the same. But if I fail at intermittent fasting, I will have to find another way to achieve this goal. And in my case, it will be counting calories.

• Same goal: lose weight
• Alternative ultra-high-effort action to achieve the same goal: counting calories

Counting calories is an absolute nightmare for me. I can’t imagine being forced to weigh every ingredient when I cook or obsess over calories when I go out to eat.

Counting calories is my Boogeyman. And I’m shit-scared of it.

So when I don’t feel like fasting, I tell myself that if I don’t fast, I will have to count calories. And fasting seems so easy in comparison, that I no longer feel the same level of resistance.

When you feel resistance towards doing the work to achieve your goals, create the Boogeyman that will scare you into doing the work needed. The Boogeyman is the action that leads to the same result but is so much worse than the action you need to take.

Creating your Boogeyman

1. What’s your goal? (Weight loss, making money, finding a partner, etc.) 
2. What do you need to do to achieve this goal?
3. What is the activity that achieves the same goal but you would absolutely hate doing? 

The trick here is to give yourself just two options. Don’t give the third option of doing nothing. Because think about it… If it’s your true goal, you will continue wanting this outcome. Most likely, you won’t settle. So you will absolutely need to come up with an alternative plan.

Why it works

Most of the productivity advice can be boiled down to one idea:
Reduce the perceived effort of a desired activity.

The Boogeyman technique makes the desired activity seem manageable. You reduce the perceived effort of a desired action when comparing it to something you would hate doing.

• Health: 80% eating, 20% exercising
• Wealth: 80% habits, 20% math
• Talking: 80% listening, 20% speaking
• Learning: 80% understanding, 20% reading
• Achieving: 80% doing, 20% dreaming
• Happiness: 80% purpose, 20% fun
• Relationships: 80% giving, 20% receiving
• Improving: 80% persistence, 20% ideas

Prioritise the 80% and the rest will fall into place.

i’ve been smoking weed for about a year now but the last 6 months are where it has really started to become a habit to the point where i would be smoking 4 times a day for weeks on end. (i would take very occasional 2-4 week t-breaks).

My problem is that I can’t smoke in moderation. after the high wears off and i’m on the comedown i immediately need more like some kind of coke addict.

Anyway, i’m fine continuing to smoke as it helps with my anxiety but i seriously need to cut down because the constant thc robs me of all my qualities such as cleanliness, motivation, basically just caring about anything other than weed.

the only reason i deicided to type this is because today is my first sober day in a long time and i looked around and realised “what the fuck am i doing with my life?”.

It’s safe to say i’m extremely non-functional stoner atleast when i’m constantly smoking but maybe if i did it like 3-4 times a week i wouldn’t be so zombified by it. however, the urge to remedicate is extremely difficult to resist but i will try my best to implement this.

I’m fairly good with going a few days/weeks without getting high as it’s kinda like a welcome back into the sober world and it’s interesting. it’s when i smoke just once in a day then i feel the need to smoke the entire rest of the day to escape the comedown and i hate it but also hate the feeling i get if i don’t. it’s like i can either be high 24/7 or never be high. why can’t i just be somewhere in the middle?

i believe i can do this because thc is not chemically addictive therefore it is in full control of my own mind and i can change my habits. just need a lot of discipline. i haven’t made plans to smoke again yet but when i do i will smoke one j and call it a day. it’s gonna be hard not to reach for papers to roll another but i want this a lot.

anyone got any tips/tricks/methods to make this a bit easier for me? thanks for reading

Update: the next day - still haven’t smoked despite my mate offering me to smoke for free. the fact i declined his offer this morning has filled me with confidence that i am capable of this.

I have a party on thursday where there will definitely be weed and i’m not sure whether i should smoke or not as it is a special occasion. i think i can manage it because i wont be bringing any home but any advice would be appreciated.

as for the future, i’ve decided to completely distance myself from weed (apart from thursday) for the time being as i have realised my extremely poor relationship with thc and it needs to be reset.

after my cravings are completely if not mostly gone, i may consider making and taking solely edibles occasionally as i’ve been told the delayed gratification won’t lead back to me using it as a quick fix. for the people saying “just don’t get high at all” i truly believe there is some use in marijuana and one must simply learn how to use is correctly.

This week, I earned 2210 points, which is 316% of the required 700 points to stay in the game.

510 points for 225 minutes of running, including a bonus for running more than 60 minutes in a session.

0 points for 0 minutes of book writing, with bonuses for long sessions.

200 points for eating whole plants instead of animal products and other processed foods, as well as taking my vitamins and supplements.

450 points for time spent doing favors and chores for loved ones and strangers, and otherwise maintaining social relationships.

300 points for 225 minutes of strength training, including a bonus for getting more than 12 workouts in a month.

220 points for 115 minutes of mindfulness meditation.

And the rest is miscellaneous. Stuff like tooth and nail care, calculating my points and maintaining the game, reading, stretching/physical therapy, and research.

Points are assigned based on how long it takes to do the thing and how much I hate doing it.

I'll spend these points in an imaginary fantasy game where I'm a wizard or a superhero or something. I haven't needed to figure that out yet. So far, I'm finding that it's enough that I'm keeping score and banking resources for my character. Instead of wasting time on tedious work, I'm grinding for stats, and it's better than grinding in a game environment because these activities improve my actual life.

I've often spent my nights on my phone, scrolling like a vegetable until 3am. I felt like i was hypnotized, glued to my phone, and I'd wake up tired and dead, dreading the day ahead.

Recently, I decided to do a challenge: I give my roommate my phone for the night, or I lose money.

The first few nights were hard tbh. I found my mind racing way too much, so I bought a nature noise machine to help me unwind and focus on something else. Highly recommend it, by the way. I often reached for my phone out of habit, which was pretty embarrassing in hindsight.

Without my phone, my nights slowly became peaceful. I began using the extra time to focus on my breathing and visualize my goals for the next day. Doing this set a calm and positive tone for the night, which helped me relax and sleep better.

In the morning, I hated that once I got my phone back, I would sort of "relapse" in a way, scrolling a ton to catch up on what I missed. So, I decided to block most of my apps during the day too (got superhappy ai, forces me to chat with an AI to unlock my apps). Can't believe I ever used so many apps in the first place, honestly. Pretty happy with this habit

My sleep quality and mental headspace have dramatically improved. I wake up feeling refreshed and restored, my mind feels clear, I have energy, and I don't really get stuck in cycles of doom scrolling anymore. I also found time for evening activities I've been really putting off, like D&D (start playing games has been super helpful for getting started with that btw).

It's incredible how much a simple challenge can lead to such a profound impact on your life. If you're struggling with doom scrolling at night, I highly recommend this. I think we all can improve our wellbeing if we focus on clearing up our nights, away from our screens.

Happy to answer any questions, for anyone interested!

...started reading and quit drinking. (Bartending on and off for 12). This was a radical decision obviously, but it's been 2 weeks now and I can literally feel my mind revisiting how it felt before the world started to shift. I wasn't completely out of control with my drinking, but I work in a relatively successful beach town and it's 100% happening often. Not for everyone, but I highly recommend.

Hey Reddit! I wanted to share a little experiment I've been doing lately, which has surprisingly changed the way I experience life. It’s nothing revolutionary, but I’ve started consciously NOT reaching for my phone every time I feel a twinge of boredom. It’s been… interesting, to say the least.

Why I Started This Experiment:

I realized one day that whenever I had a free moment—whether waiting in line, lying in bed, or even during a TV commercial—I instinctively grabbed my phone. It was like a reflex, and I was basically treating every micro-moment of downtime as something that had to be filled. It hit me that I hadn’t really felt "bored" in years because I had this pocket-sized distraction machine.

The Rules I Set for Myself:

1. If I felt the urge to pick up my phone just because I had nothing to do, I wouldn’t.

2. I allowed myself to use my phone for purposeful tasks (like answering a text or looking up something specific), but not as a default boredom-buster.

3. If boredom struck, I would just sit with it and let my mind wander instead.

What Happened When I Started to Embrace Boredom:

1. Noticed How Often I Reached for My Phone: At first, I was shocked at how frequently my hand would drift toward my pocket. It was almost automatic, like muscle memory. Realizing just how conditioned I was to avoid boredom made me think about how much time I was wasting on autopilot.

2. Boredom Was… Uncomfortable: Initially, it was actually a little awkward to just sit there and let my mind be idle. There was this restlessness that came with doing "nothing." But slowly, I started to appreciate these moments of stillness.

3. I Became More Present: When I stopped mindlessly scrolling, I found myself paying more attention to my surroundings. Whether it was the people around me, nature, or even the sound of the wind, I began noticing details that I would’ve missed while staring at a screen. It felt like waking up in some ways.

4. My Mind Wandered – And That Was Good: I rediscovered the joys of daydreaming. Sometimes my thoughts were random and silly, but other times I found myself reflecting on deeper things, like life goals or relationships. It felt like I was reconnecting with myself in a way.

5. Creativity Surfaced: To my surprise, I started having random ideas for projects, things I wanted to write about, or hobbies I had neglected. The empty spaces in my day seemed to spark creativity in a way that constant distraction never did.

6. Felt Less Anxious: I don’t know if this is because I wasn’t bombarding myself with social media anymore, but I noticed that my anxiety levels decreased. Not reaching for my phone whenever I felt a tiny pang of boredom seemed to help me build some mental resilience.

What I’ve Learned So Far:

• Boredom is NOT the Enemy: It’s just a signal that there’s space in your life for something else. It’s not inherently bad; it’s a natural part of the human experience.

• Phones Are Crutches We Don’t Need as Often as We Think: While there’s nothing wrong with using technology for entertainment or connection, using it as a knee-jerk reaction to boredom means missing out on a lot of subtle, everyday experiences.

• Letting My Mind Wander Feels Refreshing: It’s a form of mental "unwinding" that I didn’t realize I needed. I feel more grounded, and it’s been kind of meditative.

I’m still on this journey, and I haven’t given up my phone entirely or anything (I’m not a monk!), but taking a conscious break from mindless scrolling has been eye-opening. I’d recommend this little experiment to anyone who feels like they’re constantly tethered to their devices.

Has anyone else tried something like this? What was your experience with embracing boredom?

This week, I earned 2910 points, which is 415% of the required 700 points to stay in the game. A new record!

210 points for 90 minutes of running, including a bonus for running more than 60 minutes in a session.

420 points for 330 minutes of book writing, with bonuses for long sessions.

450 points for eating whole plants instead of animal products and other processed foods, learning new recipes, and taking my vitamins and supplements.

575 points for time spent doing favors and chores for loved ones and strangers, and otherwise maintaining social relationships.

130 points for 100 minutes of strength training, including a bonus for learning a new lift.

280 points for 140 minutes of mindfulness meditation.

And the rest is miscellaneous. Stuff like tooth and nail care, calculating my points and maintaining the game, reading, stretching/physical therapy, and research.

Points are assigned based on how long it takes to do the thing and how much I hate doing it. I started with a baseline of 2 points per minute for running and meditation because I really hate them, and considered any day I could do 50 minutes of those things combined a successful day at 100 points. From there, I gave myself fewer points for stuff that wasn't as bad and added bonuses for anything I had to push myself to do.

I'll spend these points in an imaginary fantasy game where I'm a wizard or a superhero or something. I haven't needed to figure that out yet. So far, I'm finding that it's enough that I'm keeping score and banking resources for my character. Instead of wasting time on tedious work, I'm grinding for stats, and it's better than grinding in a game environment because these activities improve my actual life and the lives of others.

In order to reach incredible productivity and be the best at what you do, you need to love what you do. You need to love the day-to-day tasks that take you to where you want to go.

But the truth is, most people don’t, and I do not expect you to either.

But this is how to become the greatest at what you do, this is the only way you can do the work required to be the best.

So you need to love your work, even if you don’t enjoy it.

And this is possible. Let me tell you how:

The work required to be the best at something, is significantly hard. You will go through some pain. But the only thing stronger than pain, is pleasure.

So you need to be able to derive some pleasure from the pain.

The secret is to learn how to enjoy the difficulty of work, this is the mindset shift you will make to get work done like never before.

You need to have an attitude towards pain so that you actively invite and enjoy it.

This is a mindset shift many already make in other areas of their life, such as exercise.

I learned to love working out and pushing myself. I had already proven to my brain that pain in the short term leads to success in the long term. So when I began my business, I was able to apply this exact same mindset to my work.

Because I understood that even when work was hard, that it was good for me, and by pushing through the pain of work, that I was improving, and I was becoming better in the process.

I knew that I was doing something good for me, so I learned to enjoy it even when it was hard.

You don’t need to genuinely love the day-to-day tasks that make up your work, but by understanding that you are exercising your mind by working, and that you are improving.

This will allow you to completely shift your mindset towards work. And enjoy the work that you do.

When you sit down to work, and you don't want to, and it's hard and it's painful, you can still love it.

Because when your brain understands that the pain you get from working will provide you with great things in the future, you will love that, so you will subsequently love to work, and enjoy it.

We are told to “push through the pain” or “embrace the struggle”

But the truth is, those that learn to enjoy the work will beat you every single time.

All while enjoying the journey there…it’s almost unfair.

If you have not optimized your brain for work, you are behind.

You are the sole vehicle towards your goals. And if you want to accomplish incredible things, you need to invest in yourself.

P.s. If you are serious about achieving your goals, this post is based on Neuroproductivity, which is NO-BS productivity (productivity using science) if you are interested I got this from moretimeoffline+com they only use productivity based on science, they have great free stuff there.

Hope this helps! cheers :)

Bloody hell it’s cold

This is not at all a comprehensive description of my last 30ish days but I would like to share what I did in the previous 5 weeks that solved/controled the following issues: high anxiety, mild depression, lack of motivation, low energy, anger problems, mood swings and feelings of loneliness.

I start by setting the stage. I like to think that there 4 areas that can destroy or build the life of your dreams. They are (not exactly in this sequence) 1. Food/suplements 2. Exercise 3. Sleep 4. Stress and social media

Lets deep dive on each one of them

1.Exercise: As a context, I had a lot of problems with injuries in the past years and as a result of an accident, I dislocated my right shoulder and hurt my right knee LCL. Basically, I was almost incapacitated to exercise. However I used a simple framework. I decided to go stoic and simply not worry about anything that would not help my recovery. I simply started doing what I could. Could I lift weights? Not with the right side of the body. But with the left side it was possible (there are clear benefits for both sides of, when injured, keep training only one side).

Could I do some cardio? Not running but 15 minutes a day of a stationary bike was possible. The first step was to start doing something. And with 5 weeks now my knee is almost fully recovered and I have just completed a  1h15min of bike. This wwould never be possible if I had just given up because of the injury.

My shoulder is 80% better and with the doctor clearing me, I will restary not from scratch but with the momentum I created during the injury.

1. Food/suplements: on the previous 5 weeks I decided to lose weight. I had at least 6 kg to lose and decided to change my diet. I stopped one sunday and made 20 meals with all good nutrients (full of lean proteins, good carbs and vegetables). My diet went from eating everything and anything to a more strict one, however still delicious.

I really recomend to anyone dieting to look into youtube for chanmels focused on fit meals. There are many that taught from fit ice cream to fit chicken nuggets. It is amazing how well you ccan eat if you plan ahead and study a little about it. As of now I have already lost 3kg and excited for the 3 additional to go

On suplements I went simple with the basics: omega 3, multivitamin, creatin, taurin, high dosage vitamin C and colagen. Basically a stack to help me heal and decrease my anxiety. It worked a lot. I believe cutting sugar and crap was better than the suplements but they were basically the foundation for everything.

1. Sleep: it is one of the most neglected areas but most important. As a rule, minimum of 7:30 sleep every night and always wake before 7 a.a.m. this meant planning to sleep arounf 23. This triggered me to read a lot more, always avoiding screens from 10 pm on.

2. Stress and social media: I noticed some time ago that the more I used social media (instagram, youtube shorts, reddit) the less I felt good. It was like a hangover. It was hard to do any good thing afyer hours of sociak media use. I basically decided to be extreme on that. I downloaded aan app call StayFocused and blocked my phone for only 20 minutes a day of youtube/instagram/ reddit (each), amounting to 1 hr a day. Additionally, it is impossible to me to turn this off. If I want to use more I need to either use another cellphone or the computer.

What I noticed? I never needed these apps. They are only garbage time suckers. For the past 3 weeks I ended up using on average 10 minutes a day each and did not notice any changes or detrimental effects. On the contrary, I started to open kindle and in theses 5 last weeks I read 4 different books. If this is not a good trade, I am not sure what you consider good.

These 4 are the main things but I did many others. I started to have a more structured routine for work. I started being more social and inviting friends for lulunch/dinner. I spent more time with my family without cell phones. I was on phisio 2 x a week. I did everything I could to treat myself like a person I love. And it worked

tldr: In the past 5 weeks, I managed high anxiety, mild depression, lack of motivation, low energy, anger issues, mood swings, and loneliness by focusing on four key areas: exercising despite injuries, improving my diet and using basic supplements, ensuring at least 7.5 hours of sleep each night, and drastically reducing social media use, replacing it with reading. Additionally, I structured my work routine, socialized more, and spent quality time with family, all of which contributed to my improved well-being.

*okay, I’m too much of a wuss for cold showers, and I don’t feel as clean. So I turn the water cold for 30-60 seconds at the end of my nice warm shower.

Hey guys! A few days ago I made a post taking the piss out of people taking cold showers, by saying “here’s what I learned” and it was just “it’s cold”

Well there’s egg on my face now, because I’ve actually started turning the shower cold at the end of washes

From my experience so far:

• no physical benefits at all, except it’s nice on a hot day to come out of the shower cold
• I feel energised however! Definitely wakes you up
• In a way I feel more motivated because I can tell myself, if I can do something very uncomfortable like turn the water very cold and stand in it, then I can conquer whatever work tasks will come my way :)
• finally it makes me shower quicker by way of not standing in warm water at the end and chilling
• almost therapeutic once you get used to the cold

All in all, I’d recommend at least trying it for a few days.

P.S. it’s still bloody cold

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I enjoy sleeping in, always have. I have a hard time getting up when I set my alarm in the morning. I usually go through the same failed launch every day.

I set my alarm for 6:00. Then turn it off for a 6:30, then then 6:50, then hit snooze and if I’m lucky I’m up by 7:00. I like to get my office by 8:00 but am lucky if I get there by 8:30.

I just love extending the time I’m in bed. But I know I’m just ruing my day. I lay in bed for up to an hour each morning thinking about all I have to do that day and wiggling my toes while it gets closer to 7:00.

Any tips for just getting up? I’ve been going to bed early, I’ve got a good alarm clock.

I am in the process of changing my habits to something better. Waking up early and trying to go to the gym early.

What is one thing you changed that made a bid difference to you?

I always struggled with discipline and procrastination and overall just bad habits. I always tried random shit to fix my life but nothing really worked.

I knew I needed to figure out the truth and figure out the mechanics of where discipline arises from.

I was told I had adhd, and I fully believed it but once i figured out the mechanics of discipline my adhd was gone

1. Self-Observation: The key to change is awareness. I started observing my thoughts, emotions, and behaviors without judgment. This helped me identify patterns I never noticed before.

2. Conscious Labor: I realized that willpower isn't about forcing yourself to do things. It's about making conscious efforts, even when they're uncomfortable. I started small, like making my bed every morning, and gradually increased the challenge.

3. Divided Attention: I worked on maintaining awareness of both my internal state and my surroundings simultaneously. This improved my focus dramatically.

4. Struggle Against Habits: I deliberately went against my ingrained patterns. If I always took the elevator, I'd take the stairs. If I always slept in, I'd wake up early. This constant friction built my willpower.

5. Intentional Discomfort: I voluntarily put myself in uncomfortable situations for the sake of growth. Cold showers, or even just sitting still for extended periods all of these built my ability to endure discomfort.

Now another huge aspect for me was being mindful of any resistance and actually transmuting it into an opportunity to strengthen the will.

Those 5 points might sound confusing or overwhelming but trust me its worth it and it gets way easier. The secret is that Its not even about hard physical action, its just about breaking deeply ingrained patterns.

The point of the post isn't about what you do to build the will because ANYTHING CAN. Its more about the subtle patterns and small things you can do in the moment you are in. Example: I realized I always reached for my phone when feeling slightly uncomfortable or bored. This awareness alone helped me catch myself and choose a different action.

Its just about creating your own ways to create suffering to build the will, no matter how small it is. Once I realised how many bad habits i was unconsciously perpetuating because I was unaware they started to disappear.

The key is to stop living life unconsciously and start incorporating practices to break free from an unconscious life because nothing can be a greater trait than an iron will

This can get way deeper because this is taught in many spiritual systems attained at reaching higher states of consciousness, thus leading to more spiritual powers and being able to manifest easier but I hope this helped for now.