10 Steps to Transform Your Life in the next 4 months,
And be a new person by January 1, 2021.
~~~A Thread~~~
And be a new person by January 1, 2021.
~~~A Thread~~~
1. Movement - Daily
Start every morning with 10-15 minutes of stretching.
Prime your body for the day.
Improve mobility.
You’ll feel less stiff and more fluid getting out of bed and with day to day movements.
Start every morning with 10-15 minutes of stretching.
Prime your body for the day.
Improve mobility.
You’ll feel less stiff and more fluid getting out of bed and with day to day movements.
Here is a mini routine you can use as a good start to kick things off:
2. Strength Training 3-4x per week
If you have access to a gym this would be lifting weights.
If no gym: Bodyweight workouts.
You can also invest in a few bands and dumbbells for under 100$.
Here is a list of bodyweight exercises as a starting point:
If you have access to a gym this would be lifting weights.
If no gym: Bodyweight workouts.
You can also invest in a few bands and dumbbells for under 100$.
Here is a list of bodyweight exercises as a starting point:
3. No Phone for the first hour of the day
Don’t open your eyes first thing in the morning to a screen.
Please don’t, for obvious reasons.
I personally like to go for a 20 min when I wake up.
This is good because you get sunlight + movement.
Don’t open your eyes first thing in the morning to a screen.
Please don’t, for obvious reasons.
I personally like to go for a 20 min when I wake up.
This is good because you get sunlight + movement.
You avoid notifications and get to be in “nature.”
It’s great for mental clarity and mood.
My friend @thedankoe talks about this topic a lot:
It’s great for mental clarity and mood.
My friend @thedankoe talks about this topic a lot:
4. No phone while working.
Constant notifications break up your focus more than you think.
If you can put your phone away until lunch, you will be doing yourself a huge favor.
Check it right before work, during lunch, and whatever you want to do after your work is done.
Constant notifications break up your focus more than you think.
If you can put your phone away until lunch, you will be doing yourself a huge favor.
Check it right before work, during lunch, and whatever you want to do after your work is done.
But during work hours, being able to go uninterrupted from notifications is significant.
PLUS, you are retraining your focus.
Generally, our focus is all messed up from the constant stream of notifications we get all day every day.
PLUS, you are retraining your focus.
Generally, our focus is all messed up from the constant stream of notifications we get all day every day.
Check out this tip from @robertgriker
You are guaranteed to at least double your productivity leaving you with plenty of extra time to work on your side projects.
You are guaranteed to at least double your productivity leaving you with plenty of extra time to work on your side projects.
5. Develop one skill or hobby.
Pick 1 skill or hobby you’ve wanted to develop.
Only 1.
It can be anything.
Pick 1 skill or hobby you’ve wanted to develop.
Only 1.
It can be anything.
A sport, an instrument, web design, whatever.
For example, The one I chose is writing.
You will be working on this skill every single day for 30-60 minutes.
This serves 2 things:
1- in 4 months you will have improved the skill significantly.
For example, The one I chose is writing.
You will be working on this skill every single day for 30-60 minutes.
This serves 2 things:
1- in 4 months you will have improved the skill significantly.
2- The constant progress made from day 1 to 120 will give you a sense of fulfillment and achievement from life.
Plus, this can be used to develop a skill that can eventually earn you a full-time income online.
Obviously you will spend more time than 1 hour per day in this case
Plus, this can be used to develop a skill that can eventually earn you a full-time income online.
Obviously you will spend more time than 1 hour per day in this case
For more on this check out @oliviercantin who gives the exact breakdown of how to do it and speaks on this topic often.
6. Off-time
20 minutes of off time every day.
You can call it meditation if you want, or mindfulness, or whatever you want to call it.
The point is to be alone.
20 minutes of off time every day.
You can call it meditation if you want, or mindfulness, or whatever you want to call it.
The point is to be alone.
No phone, no people, no reading.
Just being alone with your thoughts.
It may sound stupid but think about it.
If you find it difficult to spend 20 minutes alone without feeling the NEED to check your phone.
Doesn’t that tell you something about yourself?
Just being alone with your thoughts.
It may sound stupid but think about it.
If you find it difficult to spend 20 minutes alone without feeling the NEED to check your phone.
Doesn’t that tell you something about yourself?
7. Less texting
Hear me out.
I'm not telling you to be less social.
In fact, we are doing the opposite.
Instead of texting everyone, make more phone calls.
I'm not sure when we hit this point in society where calling someone is weird now and everyone is just texting.
Hear me out.
I'm not telling you to be less social.
In fact, we are doing the opposite.
Instead of texting everyone, make more phone calls.
I'm not sure when we hit this point in society where calling someone is weird now and everyone is just texting.
But the effects of a phone call over text are so much better.
Make it a habit to call a friend, or family member daily.
Maybe, someone you haven’t spoken to in a while.
Trust me on this one. It will improve your mood and energy.
Make it a habit to call a friend, or family member daily.
Maybe, someone you haven’t spoken to in a while.
Trust me on this one. It will improve your mood and energy.
8. Eat Clean
Having a clean diet has an impact on so many aspects of our lives.
You’ll lose fat and gain more muscle.
Having a healthier gut = less brain fog and healthier digestion.
You will look better and have clearer skin.
Having a clean diet has an impact on so many aspects of our lives.
You’ll lose fat and gain more muscle.
Having a healthier gut = less brain fog and healthier digestion.
You will look better and have clearer skin.
You will feel better overall and have higher energy and productivity levels.
@TheForeverFit talks about this topic well:
@TheForeverFit talks about this topic well:
9. Reflect
How do you know what you need to change In order to improve your life?
It's so easy to just go from day to day.
Keep making the same mistakes.
Stuck in an endless cycle.
How do you know what you need to change In order to improve your life?
It's so easy to just go from day to day.
Keep making the same mistakes.
Stuck in an endless cycle.
Reflection is what differentiates the vital changes.
Being able to reflect on your days and make changes based on them.
You can call this journaling if you want but that's besides the point.
Which is to figure out what is working for you and what isn’t.
Being able to reflect on your days and make changes based on them.
You can call this journaling if you want but that's besides the point.
Which is to figure out what is working for you and what isn’t.
@fatehshernu is one of the most knowledgable people on twitter for this topic.
You can learn immense lessons just scrolling through his timeline.
You can learn immense lessons just scrolling through his timeline.
10. Sleep
There is not one single aspect of your life that is not affected by the quality of your sleep.
Sleep is energy.
Better sleep = better life.
Sacrifice sleep and you are only playing yourself.
A good night's sleep MUST be non-negotiable.
There is not one single aspect of your life that is not affected by the quality of your sleep.
Sleep is energy.
Better sleep = better life.
Sacrifice sleep and you are only playing yourself.
A good night's sleep MUST be non-negotiable.
@fitfounder touches on this topic frequently in his tweets.
Here are some of the benefits he's seen:
Here are some of the benefits he's seen:
Thank you for reading if you got this far.
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