Atomic Essays
In August 2022, I wrote 30 essays in 30 days for the Ship 30 for 30 writing course.
In August 2022, I took the Ship 30 for 30 cohort-based writing course. Over the month-long course, I published 30 essays in 30 days.
Here they are.
Why I Write Online
Aug. 13, 2022
I recently signed up for Dickie Bush & Nicolas Cole's cohort-based writing course, Ship 30 for 30.
Here are a few reasons why:
To reach more people with my ideas. I've spent thousands of hours over the last 10+ years applying the strategies I research and write about. I've experienced the profound benefits of designing a lifestyle around longevity and want to help others achieve success in these areas of their lives too.
To sharpen my writing skills. By publishing every day for the next 30 days, I will improve the flow of my writing, package ideas more clearly and concisely, and provide more value to my readers.
To define my niche and create my own category. Hitting publish each day with an ear to the ground for feedback will allow me to better understand what resonates with readers and carve a path forward in how to select topics and deliver content in the most valuable manner possible.
Over the next 30 days, I plan on writing about living longer, feeling healthier, and cultivating purpose.
Join me on this adventure—and let me know if you have any questions along the way!
I'm excited to improve at sharing what I know online.
3 Topics I Am Exploring In My Life Right Now
Aug. 14, 2022
There are 3 topics I'm actively thinking about a lot these days:
Topic #1: Krav Maga
I started taking Krav Maga classes in July because I want the confidence that I can protect myself and the ones I love in dangerous situations.
My hope is that over the next 5 years, as I continue to train and expose myself to different martial arts, I'll master effective self-defense tactics while transforming my mind and body in the process.
Topic #2: Life Planning and Lifestyle Design
It's been nearly 1 year since I graduated from university. Uncertain how I want the next 60 to 80 years to pan out, life planning and lifestyle design have been on my mind.
I don't have the answers I'm seeking yet—but I've learned the importance of intentionally deciding your priorities and then planning your days and ruthlessly blocking out time for critical actions.
Topic #3: Submerging Yourself In Discomfort
After reading The Comfort Crisis by Michael Easter I've become more interested in intentionally designing uncomfortable experiences that push you to your mental and physical limits.
Reaching what you thought was your limit and realizing that you're capable of pushing beyond builds resilience and redefines your self-perception.
It would be great to connect with other people who are interested in these topics—so if any of the above resonates, feel free to reach out!
The Best Way To Get Started Learning About Embracing Discomfort As A "Type A" So That You Never Quit When It Matters
Aug. 15, 2022
To build resilience, I find my limits and then push beyond what I thought I was capable of.
I found that my success is determined by having the right mental self-talk to carry myself through moments of immense discomfort.
So, if you want to develop self-talk that allows you to embrace discomfort, here's the best way to get started:
Read This Book: The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self by Michael Easter spotlights all of the ways modern comforts harm us and the benefits that come from intentionally exposing ourselves to discomfort.
Watch This YouTube Video: Navy SEAL Explains How to Build Mental Toughness by David Goggins is a short video with a simple message: To grow you must suffer. Greatness is on the other side of working hard at the things you hate to do.
Listen To This Podcast: Tim Kennedy's interview on The Tim Ferriss Show. Kennedy was a Green Beret and professional mixed martial artist. His tough-as-nails mentality drove his success in training and combat.
These 3 resources will instill in you the mental self-talk required to embrace discomfort and press on despite your suffering.
How I Got Interested In Lifestyle Design By Tracking Your Life
Aug. 16, 2022
I wouldn't call myself an expert in lifestyle design.
However, I have spent hundreds, if not thousands, of hours, reading and learning about how to craft my dream life. And I have spent the last 5+ years applying the principles and strategies I've learned in my own life.
Here's how I first got interested in lifestyle design:
The summer before going into my first year of university I spent a day shadowing a prominent businessman who was a friend of my stepdad's. This was my first encounter with someone who truly envisioned and designed their life how they wanted it.
The small window I had into his life broke my previously held beliefs of what my life would look like after I graduated.
After going home that day, I started reading and learning about how to build the life I want. Certain aspects of my life aren't where I want them to be yet, but I think I've learned part of the recipe for a great life.
So, my goal over the next 2 years is to live by these principles:
Focus on what’s in front of you, design great days to create a great life, and try not to make the same mistake twice.
Don’t try to be someone, rather find the thing that's so engaging that it makes you forget yourself.
Apply Deathbed Decision Making to major life decisions: When I’m 99 years old resting on my deathbed, what decision will I have wish that I made?
This Is The Best Book I’ve Ever Read On Cultivating A Purposeful Life
Aug. 17, 2022
There's no shortage of self-help books promising to help you find your path in life.
And I've read a decent chunk of them.
But the best book on cultivating purpose and creating a fulfilling life I've found is The Lion Tracker's Guide to Life by Boyd Varty.
For a few reasons:
Reason #1: It doesn't peddle one solution fits all advice as many books in this category do. Instead, it gives you the tools you need to seek your own true calling in life.
Reason #2: The analogy of navigating your life by tracking is practical and effective for building an outer life that is resemblant to your inner values.
Reason #3: It's about more than just cultivating purpose. You will bring a deeper awareness back to your mind and body and reconnect with nature and the environment around you.
Reason #4: It strikes a primal chord deep within that is certain to resonate. Since the dawn of our existence, humans have been tracking. Boyd helps us pick up the trail where our ancestors left off.
Reason #5: It's the most engaging book I've ever read. The book unfolds a real-life story of lion tracking in the African bushveld―its timeless lessons are seamlessly weaved in.
If you are at all interested in learning how to create a purposeful and fulfilling life, I can't recommend this book enough.
(If you've read it, do you agree? What other book would you recommend in this category?)
The Moment I Thought I Was Dying
Aug. 18, 2022
Coming to terms with my first encounter with anxiety and carving a path forward.
It was a cold snowy day in December 2018 when I sent a startling text to a close friend, “Hey, are you free? I need a drive to the ER.”
He responded promptly that he was on the way.
I had been studying for exams when I suddenly experienced issues breathing and tightness in my chest.
I thought I was having a heart attack.
With apparent concern on the nurse’s face, I was quickly admitted to the hospital. Following various standard tests, an ECG, X-rays, and hours of waiting the doctor’s diagnosis was conclusive…
Nothing was wrong with me.
I left the hospital that night concerned for my physical health and without answers.
Over time, I began drawing connections between when I felt those symptoms and what was happening in my life at the time.
A theme started to become apparent.
I was experiencing physical afflictions of anxiety during stressful or uncertain periods of my life.
The paradox is that I’ve never seen myself as a worrier.
I’m a go-getter. The guy who pushes himself and gets stuff done properly. The person who needs to be strong to support others, regardless of how I feel. The one who’s calm and responsive under pressure, not anxious.
I don’t think I would have realized that I struggle with anxiety if it wasn’t for the physical manifestation of its symptoms.
I’ve spent many thousands of hours working to improve my physical and mental state. Although I’ll never cease striving to progress further, I feel proud of how much I’ve improved in my physical fitness and headspace.
However, my ability to deal with anxiety is not on that list of accomplishments.
My current response to anxiety varies from mental self-talk that roughly translates to “suck it up buttercup” to productive actions like exercise, walks, breathing practices, meditation, or working through the matter that’s making me anxious, and sometimes destructive behaviours such as replacing worry with scrolling YouTube while ignoring the anxiety’s source and physical symptoms.
I might never be able to completely extinguish anxiety from my life, but I’m on a mission to effectively handle anxious episodes and I’m committed to being more consistent in proactively handling them when they do arise.
The Best Piece Of Advice I Was Given About Time Management For A Regret-Free Life
Aug. 19, 2022
When I was 11, my Dad gave me an unforgettable piece of advice.
I was just a kid transitioning into a phase where I was paying more attention to the adults around me and thinking about what it was like to grow up.
Like all kids, I was blind to the realities of life and in the early beginnings of building effective mental models to navigate the world around me.
One night, my Dad said something to me that built the foundation of who I am today:
"You Don't Have Time For The Things That Matter, You Make It"
That day, my whole life changed.
Since I heard those words, I've been applying them to my own life and preaching them to others making paltry excuses.
If something is important to me, I do it. There is no "I wish I did" or "I didn't have time for"―these are not part of my vocabulary. Instead, I ruthlessly decide my priorities and label the things I choose not to do as unimportant.
If it's important to me, I make time for it. Simple as that.
The People Who Have Influenced Me In Healthy Longevity So That I Live Longer And Feel Healthier
Aug. 20, 2022
I have been interested in healthy longevity for a while now.
But I owe a lot of the progress I've made to these people:
Dr. Peter Attia
Dr. Peter Attia is the Yoda of longevity―wise, trusted, and the most knowledgeable in his field.
His teachings, and lessons learned from those he's introduced me to, have influenced a countless number of my daily protocols spanning sleep, nutrition, exercise, headspace, and supplementation.
But what sets Peter apart from the rest isn’t his long list of accreditations. It’s his commitment to excellence and the standard of integrity he holds himself to.
Peter lives in a relentless pursuit to help his patients and followers discover strategies and tools to live longer, be healthier, and optimize performance.
Pavel Tsatsouline
Pavel's teachings have built the foundation of my exercise routine for the last 2 years.
His no-nonsense approach to building functional strength and flexibility has made me stronger, more resilient, and more adaptable to my environment.
Tim Ferriss
The work of Tim Ferriss has been monumental in my life. Without him, I wouldn't know Peter or Pavel nor the hundreds more he introduced me to that have profoundly molded the person I am today.
These people have taught me so much—and, just like they did with me, I hope to pass along my own learnings to the next person.
1 Habit Of Resilient People That Overcome Failure―And Unlock Unlimited Opportunities
Aug. 21, 2022
Most resilient people who repeatedly overcome failure share the same handful of things in common:
They challenge their body and mind every day.
They wake up and go to sleep early.
They seek new activities that make them uncomfortable.
They have a strong community around them in which they reciprocate.
But most importantly, I have noticed that the most resilient people have this 1 habit in common:
They frame suffering as growth and failure as opportunity.
And here's why:
Everything desirable in life is on the far side of hard work.
The path of "success"―whatever that means for you―is riddled with struggle, challenge, tribulation, and failure. Those that emerge triumphant have conditioned themselves to view every challenge as an opportunity to improve and every failure as an indication of the best next step to take.
This headspace is developed as a byproduct of intentionally submerging themselves in uncomfortable situations where they have an opportunity to iteratively fail or succeed each moment.
Activities like intense exercise, sparring, and learning a language force you to make thousands of micro decisions every second. Will you press on despite struggle and "win" the present moment? Or give up and fail?
By conditioning their mind for resilience through daily challenging activities, they build the tools required to walk the path of success and defeat the demons of failure.
1 Tip I Would Give A Driven Person Who Doesn't Yet Know What Their Purpose Is―And How To Create Great Days Despite Uncertainty
Aug. 22, 2022
As a Type A personality, living with uncertainty can be challenging.
“[Most] people will choose unhappiness over uncertainty.” ― Tim Ferriss
I have been struggling with finding my purpose since I graduated from university 1 year ago. The uncertainty of how my life will turn out and the impending feeling of a lack of direction can make it difficult to live in the present.
This often leads to scattered focus, doom spirals, anxiety, and lines of philosophical questioning―not a fun headspace to live in. Time starts to feel like it's slipping away and you still don't have the answers.
And what I can tell you from my experience trying to carve a path of excitement, learning, and fulfillment while living with uncertainty, is that in order to thrive you need to focus on what's in front of you and create great days.
So, here's the 1 tip I would give you to create great days if you're unsure what your purpose is and struggling with uncertainty:
Learn to be in the process of transformation, not trying to be transformed.
You can't skip past creating to the creation.
Trust that doing enough of what needs to be done today will, with time and hard work, render a path and an outcome that could be great.
Creating great days at the micro level will, by definition, stack on top of each other to create great weeks, months, and years. A great day to me involves exercise, learning, fulfilling work, and connecting deeply with at least one person.
So, what does a great day look like to you?
1 Big Mistake I Made When I First Started Focusing On Self-Development
Aug. 23, 2022
Like most young people trying to learn and grow, I made a lot of mistakes when I first started reading self-development books and taking courses.
But this was the biggest one, by far:
I spent more time learning than I did taking action.
Here's what happened:
I would read a book or work through a course and vigorously take in-depth notes. Once the book or course was done, I deceptively felt as though I accomplished something important and thoughtlessly moved on to the next book.
I was missing the most important ingredient of all: ACTION.
Without action, ideas are worthless.
“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear and the negative elements in your life, do not sit home and think about it. Go out and get busy.” ― Dale Carnegie
But, it's also worth acknowledging that making this mistake taught me a ton.
Now, I spend more time acting on what I learn than I do learning it.
Taking action isn't only beneficial because it has the potential to produce real results but it's also the most essential ingredient of the learning process.
This is why I encourage everyone reading a self-development book or taking a course to take at least one action based on what they just learned before moving on to the next chapter.
There is always a lesson to be learned. But more importantly, there is always an action to be taken.
So, if you want to improve at something get out there and start taking action.
The Single Most Important Lesson I’ve Learned While Developing New Skills
Aug. 24, 2022
Since I was a child, I've spent a lot of time in classes, camps, and courses.
Through these experiences, I have learned a great deal about how I operate. I still have much to learn, but this one mistake I repeatedly made (and still make at times) turned into a lesson that has helped me profoundly.
It has fundamentally changed my learning process.
Over the course of my life spent learning and growing, this is the single most important lesson I've learned about maintaining an effective mindset for developing new skills:
You don't need to impress anyone.
And here's why:
When beginning something new, you're going to misstep, slip up, and ultimately experience one micro-failure after another.
That's okay.
If you feel like you need to impress the teacher, other students, your partner, or your friends you are impeding your ability to learn by adding unnecessary pressure. Because guess what? No one cares.
There's no timeline for when you need to achieve a certain level of proficiency. As long as you're improving slightly with each iteration and pressing on despite setbacks, you are succeeding.
Maintain a beginner's mind. Focus on improving one area at a time. Enjoy the process, don't fixate on the destination. And most importantly, don't worry about what anyone else thinks.
Something Weird Most People Don’t Know About The Role Of Muscle In Longevity
Aug. 25, 2022
There are a lot of benefits to building muscle beyond aesthetics that most people don't know about.
For example, did you know...
Muscle acts as a metabolic sink―it helps dispose of glucose, improves insulin sensitivity, and reduces your likelihood of developing diabetes.
Building muscle mass now will help you fend off sarcopenia (involuntary loss of muscle) in old age―this is critical to both lifespan and quality of life.
Above-average quad and grip strength have been shown to measurably increase lifespan due to the role they play in the prevention of falls―a major cause of death in elderly populations.
For anyone who is a longevity enthusiast, this stuff probably isn't new.
However, to those who haven't dug into the hidden benefits of different forms of exercise, some of these might come as a shock.
But here's the weirdest thing most people don't know about building muscle:
Putting on muscle is hard work, but maintaining it is easy.
The golden rule for muscle growth is 10-25 sets per muscle group per week. Each set should consist of 8-30 reps―vary it up as you like.
Pretty big range in sets, right?
Depending on your training status, new to experienced, you will need between 10-25 sets per muscle group per week to GROW. The longer you've been training, the more sets you will need to continue growing.
But once you've built adequate muscle mass, you only 10-15 sets per muscle group per week to MAINTAIN.
Crazy, right?
5 Ingredients For Entering A Flow State―And How To Make “Work” Feel Like Play
Aug. 26, 2022
Flow is a feeling worth designing your entire life around.
A Flow State is a feeling that emerges when you become fully immersed in whatever you’re doing. It arises when 5 essential characteristics combine and leaves you in a state of ecstasy and with an extreme sense of clarity. Your sense of time becomes distorted and you know exactly what you want to do from one moment to the next.
Now, let's dive in.
#1: The activity must strike a balance between challenge and skills.
The activity should not be too easy or too difficult.
Ideally, the difficulty of the task should be slightly above your skill level in order to fully engage you and require you to perform at the height of your ability. This challenge will require a level of focus that causes the mind’s usual chatter to fade away, distractions to disappear, and a clear focus on your craft to emerge.
#2: You must have complete concentration and engagement on the task.
You must be singularly focused on the task to reach the deep level of engagement and concentration required to enter a Flow State.
It’s important to care about the task at hand and create or find an environment that allows you to solely focus on the activity. This may be a class, a spare room in your house, the gym, or whatever environment best suits your activity and allows for complete, uninterrupted focus.
#3: There should be clear goals and immediate feedback.
Your objective should be clear and the activity should have innate immediate feedback.
For example, exercise, sparring, building something with your hands, gardening, puzzling, scuba diving, painting, writing, pottering, making music, and other activities that have a defined set of parameters, a clear outcome, and rapid feedback loops are ideal for entering a Flow State.
#4: The experience must be intrinsically rewarding for you.
You should enjoy the activity simply for the sake of engaging in it.
Your mindset should be focused on the journey, the act of engaging in the task, not the destination. Find experiences that you would engage in just for the sake of the experience itself, with no expectation of any future benefit. It helps to have high curiosity and persistence, no ego, and a high willingness to perform the activity.
#5: There should be a sense of effortlessness and ease.
A key characteristic of Flow is effortless attention.
Think about a golfer stepping up to the ball, LeBron James driving the net, or Michael Phelps mid-butterfly. There is a sense of effortlessness and ease in their movements. This doesn’t mean they aren’t moving quickly or intensely, but they are completely relaxed and utterly focused. To achieve this, find an activity that you are already good at or are new to but learning with a deep sense of focus and a feeling of ease.
I hope you find ways to spend more time in a Flow State.
Spending more of your time in a Flow State will improve the quality and enjoyability of your life.
Flow will help you discover a deeper sense of concentration and clarity than ever before and cultivate a chatter-free mind in which stress, worry, and self-doubt melt away. It will eliminate superficiality and generate positive emotion deep within, resulting in a lasting state of joy and fulfillment beyond happiness.
Now, go forth and find your Flow.
An Easy Framework Anyone Can Use To Boost Your Pull-up Game―Whether You Can Do 0 Or 20
Aug. 27, 2022
I have been doing pull-ups for over 9 years.
But when I got started, I couldn't pull myself up by even one inch. Now, I can do over 10 dead-hang pull-ups (as a 200-lb man) and I'm still upping my numbers.
Whether you're where I was 9 years ago or a pull-up pro, this framework will help you do your first pull-up or tack on a few more to your current max.
This is the simple framework I used to learn and boost my pull-up game:
Step 1: Start with the isometric.
During isometric contractions, the length of the muscle doesn’t change. For pull-ups, hold your chin over the bar in a static hold.
Beginner: Stand on a chair to get yourself in a position where you can hold yourself with your chin above the bar. Repeat these holds a few times per week in sets of 3-4 until you feel strong enough for Step 2.
Pro: After pulling yourself up to the bar from a hanging position, hold yourself―chin above the bar―for a few seconds before letting yourself back down.
Step 2: Emphasize the eccentric.
During eccentric contractions, the muscle lengthens. For pull-ups, this occurs when you lower yourself down from the bar.
Beginner: Just as you did in Step 1, stand on a chair and hold with your chin above the bar. Then, as slowly as you can, lower yourself down until your arms are fully extended. Use the chair to return to the starting position and repeat.
Pro: The only thing that changes from Step 1 is the speed at which you let yourself down. Aim for as slowly and smoothly as possible
Step 3: Build the concentric.
During concentric contractions, the muscle is shortened. For pull-ups, this occurs when you pull your chin up and over the bar.
Beginner: After building up in Steps 1 and 2, the next step is to pull yourself up from a hanging position. If you're not there yet, keep working on the first two steps. You can also fasten a resistance band to the bar and loop your feet through the bottom to assist as you pull yourself up.
Pro: String it all together. Play with tempo, speed, and contraction on the concentric (up), isometric (hold), and eccentric (down) to burst through pull-up plateaus.
Whether you're starting out or trying to move to the next level, these steps will take you to the next level.
The Simplest Way To Overcome Change And Uncertainty―And How To Bullet Proof Your Days As A "Type A"
Aug. 28, 2022
I've never met a Type A personality that doesn't struggle with change and uncertainty that is outside of their control.
Personally, I have for years.
Most recently, I have been battling uncertainty about what form I want my career path to take. My inherent reaction to this uncertainty is impatient outcome-seeking and all-around stress and anxiety.
Embracing discovery and learning to be in the process of transformation are qualities I'm trying to develop.
But what changed for me was the realization that I can use a simple recipe to create great days and knock my mindset into a more positive and productive place despite external uncertainties and challenges.
And as soon as that clicked, I started to understand that overcoming uncertainty and change wasn't that hard—by trying to exert control over an uncontrollable situation, I was just approaching it the wrong way.
Here's what I should have done instead:
Develop 3 grounding practices and perform them daily.
What 3 things can you do every day, regardless of where you are or what happens around you, that will shift your mindset to be more positive and productive?
In other words, what 3 things can you do to make every day great?
For me, those three things are exercise, writing or journalling, and meditation or breathing practice.
So, what are your three?
Anyone Interested In Dying Without Regret Should Read This Blog Post
Aug. 29, 2022
If you are interested in living a full life free of major regret, then you need to clear your calendar and read:
The Tail End by Tim Urban.
And here's why:
Relationships matter―and chances are you're nearing the end of your time with some of the most important people in your life.
Priorities matter―how many more times you experience something or see someone is dependent on your ability to effectively set and execute your list of life priorities.
Quality time matters―it's important to cherish and fully embrace time spent with those you love.
Location matters―where you live will dictate how much time you spend with the people you love.
Conscientiousness matters―without a conscious and aware mind, you won't be able to implement any of these ideas in your own life.
Honestly, this blog post revolutionized my life—and completely changed how I prioritize my time and manage major life decisions.
And I believe it will for you too.
New To Exercise For Longevity? Listen To This Podcast Episode
Aug. 30, 2022
There are a lot of podcasts on the subject of exercise and healthy living.
And honestly, I've listened to a lot of them.
But the one I keep coming back to, over and over again, is #206 – Exercising for longevity: strength, stability, zone 2, zone 5, and more by Dr. Peter Attia.
If you want to learn how to design an exercise routine geared towards longevity, here's why I would recommend blocking 1 hour to listen to this one episode:
Reason #1: It outlines a comprehensive training program for the “Centenarian Olympics.”
This podcast details a weekly exercise routine for those with the goal of reaching and kicking ass at age 100.
Exercise is the most powerful drug on the planet. No pill will derive the lifespan and quality of life benefits that exercise can. This routine is intense and can be modified to meet your needs, but make sure you're covering all 4 types of exercise each week.
Reason #2: Peter is the leader in his field and he preaches what he practices.
There is no shortage of scam artists in the health and fitness industry.
Peter is not one of them. Despite Peter's long list of accreditations and comprehensive experience, what sets him apart is his commitment to excellence and the standard of integrity he holds himself to.
Reason #3: It serves as the perfect launchpad into Peter's content.
Starting a new podcast can be intimidating.
There are hundreds of episodes and no path forward outlining where you should start or what you should listen to next. This episode pulls information from other podcasts Peter has done which will help you identify what you should listen to next if you want a deeper dive on certain topics.
Whether you're a beginner or advanced and looking for inspiration to redesign your routine, I promise—this is one of the most helpful resources you can sink your teeth into to learn how to design a longevity-focused exercise routine.
The 1 App I Can’t Live Without For Exploring Off The Beaten Path Hikes
Aug. 31, 2022
Today, there is an app, website, or software platform for just about anything (including finding someone to walk your dog).
But when it comes to hiking, there is one app I can't live without:
AllTrails
And here's why:
Safety. We've all heard horror stories of someone leaving for a hike, getting lost in the woods, and never returning―no one wants to go out like that. Offline maps with AllTrails Pro give me the navigation confidence I need to traverse just about any trail.
Trail Discovery. The AllTrails Explore feature helps me find hikes close to me and quickly understand if it's what I'm looking for.
Trail Details. Each hike includes a description, length, elevation, notable features, reviews, and a comment section. Comments are especially helpful for seeing what others are saying about the hike and getting updates on recent trail conditions.
New Features. AllTrails is constantly innovating and releasing new trails, features, and updates to make its service the best in the world. From a new Community feature being rolled out to customized map creation, AllTrails is in a class of its own.
AllTrails Gives Back. A portion of every Pro membership goes towards protecting the wild places we cherish. Plus they have planted over 10,000 trees and counting.
If you're an avid hiker looking to discover and explore top-tier trails that suit your needs and want the confidence that you won't get lost in the forest, I can't recommend using this app enough.
If You’re Interested In Learning How To Overcome Fear, Take These 3 Actions Right Now
Sept. 1, 2022
Overcoming fear is a learned skill.
Luckily, you can get started right now and move one step closer to immense personal growth and the life you envision for yourself.
Just take these three actions right now:
Fear Setting: A Writing Reflection Practice
Fear Setting was created by Tim Ferriss to force the necessary but often uncomfortable actions required to live the life we desire.
I distilled this writing practice into 6 simple writing reflection prompts:
What are you putting off out of fear?
Define your nightmare.
What steps could you take to repair the damage, even if temporarily?
What are the outcomes or benefits, temporary and permanent, of more probable scenarios?
What is it costing you—financially, emotionally, and physically—to postpone action?
Why are you waiting?
Apply Fear Setting: One Action For The Next 3 Days
Time to start building momentum.
Based on the outputs of your Fear Setting practice, pick the single most impactful thing you are excited to change. Then, write down 3 actions. One you can take right now, one tomorrow, and one the day after.
Sign Up For Something With A Death Waiver
I recently instated a new rule:
I must sign up for at least 1 activity every 6 months which makes me sign a death waiver. If I fail, it is a sign that I'm not challenging myself enough.
It doesn't have to be complex (martial arts, scuba diving, zip lining, rock climbing...) but it should make you feel some level of discomfort. Ultimately, following your fears and plowing right through them will result in personal growth and internal peace.
I end with a quote:
"Most people lead lives of quiet desperation and go to the grave with the song still in them." ― Henry David Thoreau
Don't let yourself be one of them.
3 Simple (But Effective) Pieces Of Advice I’d Give Anyone To Build Momentum For Successfully Developing New Habits
Sept. 2, 2022
I have been successfully developing difficult-to-adopt habits for 10 years.
These are the 3 simple (but effective) pieces of advice I'd give anyone who wants to form a new habit:
Advice #1: The 2-Minute Action
Scale down the habit you’re trying to build to something that takes 2 minutes or less to complete.
Before a habit can be improved, optimized, or scaled up it must be developed. The more convenient and simple a habit is, the more likely the behaviour will be performed.
Want to read 20 books per year? Start with one page right now. Want to exercise every day at 4 PM? Slip into your athletic clothes at 3:55 PM.
Advice #2: Inform Your Self-Identity
Your self-identity can be used as a source of unlimited power to align reality with how you view yourself.
Want to lose weight? You aren't the overweight person, you're the fit person. And what do fit people do? They prioritize sleep, exercise, and a healthy diet.
Adopt the identity of the person you aim to become. Your new identity will inform your habits which will allow you to achieve your desired outcome naturally.
Advice #3: Split Your Day Into Quarters
Slipping up once isn't an excuse to throw the day away and "start again tomorrow."
To contain mistakes and eliminate the spiral effect, split your day into quarters (morning, afternoon, dinner, and night). If you veer off course simply get back on track next quarter.
I wish someone had told me these 3 things earlier on in my life.
But I'm glad I can pass them along to you.
4 Takeaways From "The Comfort Crisis" I Think Everyone Should Understand―Even If You Never Read The Book
Sept. 3, 2022
The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self by Michael Easter is the best book ever written on character development.
Books are a big time commitment, so you will probably never read it.
But if you want to build a peaceful, successful, and happy life, you should understand these 4 takeaways:
Takeaway #1: Life is tough. Your success and happiness are dependent on you being tougher.
No one cares about how you feel.
You have to be your own source of internal fire, resilience, and strength. Become a boulder for yourself and those you love. Toughness is built by submerging yourself in discomfort.
Takeaway #2: Think about your death 3x daily.
The Bhutanese think of mitakpa (impermanence) three times per day (morning, afternoon, and evening).
You don't know when or how you will die―just that you will. Remembering your own impermanence is a useful decision-making heuristic and will help you notice your own greed, anger, and ignorance.
Takeaway #3: The answer is almost always to eliminate and simplify.
To solve whatever problem you are facing, the answer probably lies in elimination, reduction, or simplification.
Shiny new things are almost never the answer. Learning how to overcome limiters to progress, negative habits, and behaviours are.
As Bruce Lee famously said:
"One does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity."
Takeaway #4: Facing discomfort and prevailing on the other side generates internal confidence and peace.
The internal confidence you build after relentlessly bathing in discomfort is profound.
This confidence generates a deep sense of internal peace that cannot be found in a sedentary life. Don't believe me? Go to an intense exercise or sparring class that pushed you to your mental limits and notice how you feel after.
I can't recommend this book enough.
5 Small (But Easily Fixable) Mistakes Most People Make When Designing A Lifestyle Geared For Longevity
Sept. 4, 2022
A lifestyle geared toward longevity shouldn't be complicated—in fact, the simpler the better.
The key is creating a few essential habits and being relentlessly consistent in executing them—and the tremendous immediate and long-term benefits of a longevity-minded lifestyle will follow.
For anyone committed to living longer and feeling healthier, these are the 5 small (but easily fixable) mistakes most people make—and why, if you can avoid them, your health will accelerate exponentially:
Mistake #1: Failing to prioritize exercise above everything.
Until you are consistently executing a well-rounded exercise routine, nothing else matters.
Don't focus on the nuances of one diet versus another or even think about supplementation until your exercise is nailed down. The lifespan and quality of life benefits of exercise are insurmountable in comparison to these finer points.
Mistake #2: Discounting the value of sleep.
Sleep is probably THE most important factor in our health.
Insufficient sleep, defined as less than 7 hours per night on a consistent basis, can lead to a bounty of diseases ranging from dementia to heart disease.
Mistake #3: Overlooking the silent killer―stress.
The detriments of stress are profound. Luckily, effective strategies for managing it are freely available.
Half of the battle is ensuring your exercise, sleep, and diet are in check. Then you can turn to additional strategies such as meditation, breathing practices (box breathing, the physiological sigh, the Wim Hof method...), engaging in hobbies, and spending quality time with family and friends.
Mistake #4: Deprioritizing relationships and quality time.
As a Western society, our individualistic values triumph over a focus on community.
But the best moments of our lives will come from experiences shared with others. Slow down, carve out quality time for close friends and family, live in the moment, and cherish the memories you make.
Mistake #5: Failing to carve out time for hobbies.
Many hobbies engage our minds, challenge our bodies, and envelop us in a community of like-minded people.
On top of the inherent joy we experience from doing the things we love, these three benefits will contribute to a longer, healthier, and more purposeful life.
6 Simple Quotes That Will Always Remind You To Take The Important Actions In Life―Despite Doubt And Fear
Sept. 5, 2022
It's not easy making tough decisions or facing deep-rooted fears.
Especially in the face of uncertainty.
But anytime you feel like giving up or need direction, just turn back to these 6 simple quotes (to remind you why you're doing what you're doing):
"Fear is a mindset held prior to experience." ― unknown
Fear stops where action begins. The grips of fear only have power if you allow it to deceive you out of action.
"Life shrinks or expands in proportion to one's courage." ― Anais Nin
Unwavering courage opens a new world of opportunity and possibility.
"Inaction breeds fear and doubt. Action breeds confidence and courage." ― Dale Carnegie
When in doubt, take radical action. The appropriate course of action for some problems is to think less and act more.
"Invest in a discovery rather than an outcome." ― Boyd Varty
Focus on things within your circle of control. Investing in the discovery and process will be more enjoyable and fruitful than trying to force an outcome.
"Most people will choose unhappiness over uncertainty." ― Tim Ferriss
This is the sad truth behind the lives of many. I'm battling this paradigm right now as I forge through uncertainty to seek long-term happiness.
"Most men live lives of quiet desperation." ― Henry David Thoreau
Confident action despite fear and learning to live with uncertainty are prerequisites to creating an exciting life aligned with your values.
7 Things I Wish I Knew 5 Years Ago About Lifestyle Design In Adulthood―And Optimizing For Purpose While Eliminating Regret
Sept. 6, 2022
If I could go back in time, these are the 7 things I wish I knew about lifestyle design in adulthood.
(It would have saved me a lot of time and effort.)
1. Nothing changes unless you make it.
There is no such thing as perfect timing.
Your life will be the exact same in 6 months unless you take decisive action and change it. If you want to do something just do it and correct course along the way.
2. If you don't consciously set your priorities and ruthlessly execute them other people will for you.
Achieving or becoming anything will require defining your life roles, the desired outcomes for each, and crafting a plan to execute.
Without a game plan and the assertive ability to say "No" others will set your priorities for you.
3. Decision-making is a learned skill.
People with miserable lives end up there because they failed to master decision-making.
There are good and bad decisions. Building the life you desire is the result of critically examining pivotal points and taking bold actions that move the dial.
4. You are the only person to blame.
Don't play the victim.
You are responsible for where you are in life and where you go next. Take extreme ownership of every single aspect of your life.
5. Apply internal metrics, block external influences.
Consciously set the criteria by which you will measure the quality of your life.
Do not let how you feel about your life be influenced by those around you or social media.
6. Learn to live with uncertainty.
The inability to bear uncertainty will force you to make choices that result in unhappiness.
7. Adults are just babies that got older.
As a kid, it seems like some magical transformation occurs when you enter adulthood.
But it doesn't. Adults are stumbling through life, some with more direction and sense and others with less, like everyone else.
The 2 Most Difficult Choices I (Repeatedly) Make In Life―And How They Are Essential To My Success
Sept. 7, 2022
When I was 22, I decided to complete my first 72-hour fast.
Of course, whenever we set goals in life, life tests us. And I was no exception.
These are the 2 most difficult choices I repeatedly make in life—and how both directly impacted my ability to complete a 72-hour fast.
Hard Choice #1: Pushing on despite suffering.
I quickly learned my ability to succeed is predicated on my ability to push through suffering while maintaining a positive outlook.
Whether it was sculpting a 6-pack, pulling off a 95% average to break into my preferred university, or completing a 72-hour fast this character trait was, and continues to be, essential to my success.
Hard Choice #2: Uncovering learning opportunities through failure.
By failing under challenging circumstances in the past I built an artillery of weapons that allow me to succeed in the future.
The ability to meet with failure and treat it as a learning opportunity is unanimously shared among those who achieve what they set out to. Framing failure as an opportunity to improve your approach or shift your mindset is critical to future success.
But here's the thing:
Being forced to make these choices ultimately got me to where I am today—which is confidence in my ability to achieve any goal despite challenges and setbacks.
A Lesson My Parents Taught Me That I’ll Never Forget
Sept. 8, 2022
While I was growing up my parents asked me one question every day after school that I'll never forget:
What did you learn today?
They didn't want a laundry list.
They were looking for one lesson I learned at school that day and why it was important or how I could apply it to my life.
I began to seek lessons at school so I had something to tell my parents that evening instead of reactively scrambling to think of something. But over time I started to develop the mindset of a lifelong learner.
I was no longer seeking knowledge so that I could tell my parents what I learned―I was now intrinsically motivated to learn, grow, and improve.
This fundamentally impacted the person I am today where the vast majority of my days are spent either learning or executing tasks with the knowledge I have accumulated over the years.
At the time, learning this lesson was hard—of course.
But in hindsight, my parents gave me the greatest gift of all: the mindset of a lifelong learner.
I attribute a lot of who I am today to that one question.
3 Mistakes I Made When I First Started To Exercise—And What I Would Have Done Differently To 10x My Results
Sept. 9, 2022
Exercise has been a top priority in my life for over 10 years.
And in that time, I've experienced a lot of cool things:
Bench pressing 300 lbs.
Competing in Spartan Race obstacle course races.
Maintaining a 6-pack year-round for the last 8 years.
Running up (and down) mountains in Western Canada with friends.
There isn't much I would change about my journey.
But if I could go back, here are a few of the mistakes I made early on—and what I would have done differently:
1. Prioritize form over everything.
When I started weightlifting, I was doing it for my ego.
I was focused on lifting heavy weights and increasing them every session rather than nailing down my form (the correct movement pattern).
If I could start again, I would lift excessively light weights until my form was perfect. Only then would I start to increase weight.
2. Work on flexibility and mobility from the start.
Growing up, I could barely touch my knees without wincing.
That's how inflexible I was. It wasn't until the initial lockdowns of COVID that urged to start a daily yoga practice.
Now, I can place my palms on the floor with straight legs. But I wish I started earlier.
3. Do not sacrifice one type of training for another.
Everyone has a comfort zone.
Mine was weightlifting and I prioritized it over cardio (and flexibility and mobility for that matter). Big mistake. A well-rounded exercise routine is crucial to sustainable longevity and high-quality life.
A Question I’ve Been Asking Myself Lately (And Why You Should Be Asking It Too)
Sept. 10, 2022
I have spent a lot of my time over the last few months thinking about how my future will unfold.
The one question that has been on replay in my mind is this:
When I'm 99 years old resting on my deathbed, what decision will I have wished that I made?
For a few reasons:
Reason #1: It is useful in analyzing major decisions in the 3 areas that determine the quality of our lives―1) Job and Activities, 2) Life partner, Family, and Friends, and 3) Location.
Reason #2: Even when not making decisions, it helps me remember what is important in life and stops me from getting wrapped up in the trivial.
Reason #3: It helps me guard my time by giving me the assertive ability to say "No"―a critical skill to develop for intentional lifestyle design.
This question isn't meant to have a definitive answer, but it serves as a guide to nudge you closer to the person you want to become and the life you want to live.
I think I'll be on my deathbed and still asking myself this question, seeking the best version of myself.
(And if this question is helpful to you, I'd love to hear from you.)
My 3 Favorite Newsletters For Learning How To Create A Longevity Minded Lifestyle
Sept. 11, 2022
I love reading newsletters.
But I am extremely selective.
(A lot are a waste of time, unfortunately.)
If you are at all interested in designing a lifestyle geared towards longevity, which I define as living longer, feeling healthier, and cultivating purpose, here are the 3 most worth your time:
1. Peter Attia MD
Dr. Peter Attia is bar none the best resource for all topics related to living longer, being healthier, and optimizing your performance.
His newsletter covers topics from disease prevention to exercise and everything in between, sourcing information from other world-class doctors, scientists, and researchers in their respective fields.
2. 3-2-1 Thursday by James Clear
In this weekly newsletter, James shares 3 short ideas, 2 quotes, and 1 question for you to ponder.
This newsletter never fails to leave me with a pertinent thought or course of action that I can take to improve how I analyze my surroundings, make decisions, and ultimately navigate our world.
3. Longevity Minded
Okay... this one might be a little biased.
I write a weekly newsletter with the goal of helping you enhance your exercise, nutrition, sleep, and headspace to achieve 3 key outcomes: Live Longer. Feel Healthier. Cultivate Purpose.
It’s simple, practical, actionable, and hits your inbox every Thursday morning. You can sign up at www.longevityminded.com/newsletter.
1 Bad Dietary Habit I Used To Have—And How I Broke It (My Food Mentality Will Never Be The Same)
Sept. 12, 2022
I used to associate eating unhealthy foods with guilt and shame.
I had been doing this for years.
Rock bottom for me was on "cheat days" when I would overindulge beyond any sensible limit. I was overfull, ashamed, and waiting for the start of a new day so I could hit refresh.
It was terrible.
How did I break this bad habit?
By adopting the persona of a French café-goer.
Everything changed as soon as I shifted my mentality.
And honestly, I saw immediate results.
I became selective, only eating foods I truly and deeply enjoy.
I learned to stop once I started. One pain au chocolat with my coffee didn't need to turn into a full day of overindulgence.
I savored small portion sizes rather than inhaling large quantities (turns out it's actually more enjoyable to eat treats in smaller portions).
I found real pleasure in food. It wasn't in fast food or packaged junk―but in a nicely cooked fillet paired with a side, a slow glass of wine and good conversation with friends, and a hand-made dessert.
So, if you associate guilt and shame with unhealthy foods, I encourage you to learn from my mistakes.
And adopt the persona of a French café-goer.
3 Things I Learned Writing Online Every Day For 30 Days In A Row
Sept. 13, 2022
30 days ago, I signed up for Dickie Bush and Nicolas Cole's cohort-based writing course, Ship 30 for 30.
During that time, I wrote and published 30 Atomic Essays, learned the fundamentals of Digital Writing, made friends, and started gaining clarity over what my niche might be. It has been a very rewarding (and challenging) journey, and I am more excited than ever to keep writing online.
Here are the 3 biggest things writing and publishing consistently every day for 30 days taught me:
1. There is great strength in community.
Much of my growth (and enjoyment) came from interacting with others.
I met hundreds of other smart, driven, and like-minded people. One of the greatest benefits of writing and publishing online is the people you meet and the opportunities you open for yourself.
2. Intentionality is fundamental to improvement.
Guessing what will work each time you write and publish is a recipe for failure.
Instead, analyze data points (topic, audience, "hook", format, and credibility), form hypotheses around which of these aspects is driving the success (or failure) of each essay, and isolate those variables for A/B testing in future pieces. Once you figure out what works, double down.
3. Growth = Learning + Immediate Action
Knowledge without action is useless.
As soon as I learned something I applied it to my writing. As with any form of learning in life, action is critical to the development of skill.
If you have been thinking about getting started writing online too, let me know. I'm happy to share more about the experience and what I learned.