May, June and July 2018

“Your lean process should be a lean process.”

Unknown

After reflecting on the delays between the last couple of posts, I have realised that batching them together should be an approach experimented with. By batching them together quarterly the process potentially becomes a little more streamlined, a little more substantial and just a little less intrusive.

As such, the last three months, May, June and July, are covered here.

May 2018

Copenhagen

IMG-20180520-WA0010

One of the elements of #Project20nine that I had been most excited about was taking part in Nordic Run in Copenhagen. The race would be the first time that I’d ventured to another country specifically for this kind of competition. It also had the added bonus of doing so with a friend. Yet, what transpired over the course of a few days was far more than just doing the run and hanging out with great people. From start to finish it was a trip that was a non-stop joy ride of all things awesome. Here are the major beats of this symphony of adrenaline and experience.

10am, Thursday – Coffee training session with Exmouth Coffee Roasters, London

Before leaving for Demark, there was coffee to be enjoyed. Let me begin by saying friends or not, the folks over at Exmouth Coffee Roasters are wonderful and, in my opinion, make some of the best coffee in the city.

Today I’d arranged to spend a few hours with Martin, the chief roaster, coffee expert extraordinaire and all-round Jedi with a coffee bean, to learn the basics of being a barista. That is, I was going to learn how to brew, and pour, the perfect coffee-base.

So, over the course of a morning, I learnt:

  • How many grams of ground beans make the ideal coffee and at what temperature and for how long;
  • how much pressure to tamp the grounds with;
  • how to begin to determine a good coffee from a bad one;
  • how to froth the milk and then pour it for Flat Whites and Cappuccinos.

The answers, forever etched into my brain, are there for the taking but it’s not here that you’ll find them. No sir. The answers are to be found during a lesson or two with Martin – the finest way of learning them.

9pm, Thursday – Land in Copenhagen; briefly catch up over chicken soup; bed

From coffee-making to luggage-packing, we headed home and left almost immediately for the airport and boarded a flight bound for Copenhagen where, upon arrival, we were quite literally jumped upon by Lina. Welcome back to Denmark!

7.30am, Friday – Quick grocery shop then First-day-of-holiday Breakfast followed by 4 hours of mountain boarding

Having turned up late on Thursday night we Four Musketeers hung out for an hour or so over Stefan’s tasty chicken soup before we turned in for the night. It was a school night and our hosts still had work on Friday. So we got up, hydrated and headed straight out for some groceries. The walk to the supermarket is about 20 minutes away so it was approaching 10am by the time we whipped up breakfast.

After breakfast it was back outside to make the most of the good weather and our time. We’d been left as the temporary custodians of a couple of electric mountain boards and there was no way we were going to flounder such a generous offering.

IMG_1442

What followed was more than 4 hours of zipping along the quiet backstreets, country paths and coastal walkways.

IMG_1466

4pm, Friday – Head down to the docklands for a bungee jump and a bite to eat

As a way of kicking the weekend off we’d planned on doing a bungee jump down at the docklands. Up until about a week before I’d always considered bungee jumping a no go – jumping from the Death Zone with nothing but a little string around my ankles to keep me safe? Hmm, that doesn’t seem quite sensible. But, when such opportunities to experience new things unexpectedly present themselves then there can be only one response: ‘when are we doing this?’.

IMG_1896

You might have caught the great little speech Will Smith gave about the life lesson he learned after jumping out of a plane.

“The best things in life are on the other side of terror, on the other side of your maximum fear, are all of the best things in life.” Will Smith

It’s true. Sure, bungee jumping isn’t skydiving (that’s for a future post) but skydiving is not the point: confronting fears and doubts and uncertainties is. There’s a moment, the space between holding on to the platform and falling towards the earth, that feels like a vacuum. In that moment there is a total clarity and a total awareness that washes over you: suddenly the crispness of the air is so much crisper, the peace of such a height is so much richer, the weight off one’s body so much more present and the focus of one’s mind so much sharper. In that moment fear falls away and even jumping out after it won’t bring it all back.

10am, Saturday – Nordic Run. Game on.

IMG_1511

This is what we came for. The Nordic Run first appealed to me, I confess, because the medal is so damn cool. Have you seen it??

IMG_1547

Doing the run also meant doing so with a buddy, getting a bit of exercise and, generally, having a blast doing something so physical. The majority of the course was set out along the beach, itself an undeclared obstacle (ever tried running a high intensity 5K on soft sand?), and was filled with around 30 different things to climb over, lift, climb under, climb through or generally traverse successfully in order to save oneself from time penalties and forfeits.

IMG_1515

The crowd was super focused and there was a sense that this kind of event is second nature to much of the population. Unlike Tough Mudder there’s a real sense of independence and zero emphasis on teamwork – seldom did I see anyone looking for help or support from anyone else and on the one occasion I offered a hand, it took a moment for the person to relent and accept it.

MVI_1519-ANIMATION

Despite remaining invested in our own progress, Stefan and I crossed the line with respectable times as a team. This is race I’d love to do again and again.

_MG_6219.jpg

1pm, Saturday – Viking re-enactment camp

This one was a little bit of a ‘will we, won’t we’ visit given that we’d run the race in the morning and didn’t know whether we’d all be in a fit enough shape to make it. But of course we were! Never doubted it for a second.

IMG-20180520-WA0001

The camp was exactly what it says on the tin: a Viking re-enactment camp filled to bursting with authentic camp sites, market stalls and food venders, people dressed in period-specific clothing and, the reason we came, Viking battles.

Stefan’s team had a number of matches that afternoon and so we dropped by to watch and cheer them on. I’d not fully anticipated such viciousness but having become familiar with the armour and equipment and rules and etiquette throughout the last few visits to Copenhagen, finally seeing the combat brought all of the pieces of the puzzle into place. Yes, it’s violent and people clearly do get hurt but pound for pound this doesn’t seem all that more dangerous that rugby or American Football. Or maybe it is… those swords, axes and maces do look a little bit scary.

IMG_1951IMG_1932

5pm, Saturday – Collect the rabbit, make a new best bud.

I’ll come right out and say it: I want a rabbit now. I mean, look at him…

IMG-20180519-WA0004

He did get a bit rough one time though and somehow managed to take me down and stand atop of me like the champ he is.

IMG-20180520-WA0002

By the way, if anyone knows the breed of this little guy I’d love to know. Hands down the coolest little rabbit I’ve ever seen!

10am, Sunday – Spend the day exploring Faxe

Wow. This place, in this weather, is startlingly beautiful for an old chalk pit. After the excitement of the last couple of days walking around Faxe offered something of a change in pace and a more laid back time to spend all together.

IMG_1577 (1)

9am, Monday – Wakeboarding

‘Hey guys, we’ve got, like, 2 whole hours before we need to jump back on the plane. I think we’ve got time to do something. Who’s up for wakeboarding?’

Boy, if there’s been a trip this year that has defined ‘fun’, it was this one. Rounding off a weekend packed full of adventure was a morning session down at the cable park. I’d never wakeboarded before and was excited to finally give it a go. The four of us turned up nice and early, so keen were we to make the most of our time that we had to wait 20 minutes for the crew to open up. Once we’d lugged the gear on site and paid for entry we changed into our suits and headed down to the water ready to rock and roll. Having been briefed by our resident wakeboarding pro I felt confident that I knew what I was doing. Only, knowledge does not equal experience, as I found out the hard way…

Stepping up to the edge of the platform, cable in hand and wearing a Big Boy board that was nicely strapped to my feet, I waited for the snap of the line to hoist me towards the water and a virgin’s glory. I’d glide around the course with the grace of a swan coming in to land on a calm boating lake and arrive back at the start to the wild cheers and applause of my friends and fellow boarders. And so it all happened in slow motion. The sudden tautening of the line, the micro bounce into the air, the hoist towards the water, the heart-skipping realisation that ‘yes, I’m doing it!’. But then, as if time itself realised there was some catching up to do, I raced from slow motion to super fast forward and slammed, face first into the water. I’d made it about a meter before faceplanting the frigid Danish waters and catching a mouthful of the seaweed reaching up for me.

I would have gotten right back to it if it hadn’t have been for the fact I’d almost dislocated a shoulder and would spend the next month waiting for full mobility to return to it. Should have worn the beginner board…

1pm, Monday – Flight home.

With that, and after the rest of the gang had officially shown me how the pros do it, it was back home for a quick shower and some dry clothes before hurtling off to the airport to catch the plane before it left without us.

Hero of the Month: Mark Cousins

Mark Cousins (1965 – present) is a celebrated film producer and director. His works include the incredible The Story of Film: An Odyssey and The Story of Children and Film. His books include The Story of Film: A concise history of film and an odyssey of international cinema (upon which ...An Odyssey is based) and The Story of Looking. Mark’s perception of, and passion for, cinema is second to none and inspiring for its range and depth. I first watched ..An Odyssey upon release in 2011 but had owned the book since first publication way back in 2004 – I would have been 15 years old at the time and this book made a particular impression on me and it remains an essential read for all cineastes.

His most recent film, The Eyes of Orson Welles, was released earlier this year.

Books

  1. Neil Gaiman – Norse Mythology
  2. Tim Ferris – Tribe of Mentors

June 2018

The Folks Got Remarried

About a year ago, on their 29th anniversary as husband and wife, my parents decided it was high time to do it all over again. To celebrate the 30th year together as a married couple, they chose to do so with their family and closest friends and invited us all to witness the renewal of their vows. For them it was about saying thank you for a life together and for the community of friends and family that has built up around them. The day was beautiful and really reminded me that love, actual, real love, is time immortal. I was even asked to give a little speech…

IMG_20180814_080918-01.jpg

Nida

This was a wonderful little 3-4 day adventure in Nida, an idyllic resort town nestled towards the southern-most part of Lithuania’s half of the Curonian Spit, which lies between the Curonian Lagoon and the Baltic Sea (the other half is a Russian territory). For half a week we visited the dunes, saw dolphins, explored historic sites, ate tasty food, splashed about in the sea (hey, if it’s only painful for a moment before your legs go numb then it’s good for a swim….right?), played ‘stupid’ (I’ll never be smart enough for this game), road bikes, went for runs and did typical, holiday things. I’d never been this far east of Lithuania before (it’s not possible to get any further east) and had never been away with the in-laws before either and both were a real treat and a highlight of the month.

PANO_20180612_185447PANO_20180612_155713PANO_20180612_155625PANO_20180612_155505PANO_20180612_154021PANO_20180612_152930PANO_20180612_095605-01PANO_20180612_094709-01PANO_20180611_174845PANO_20180611_124824PANO_20180611_120038PANO_20180610_220000

Completion of The Portfolio

Over the last couple of months I’d been piling time into this in the hopes of using it to secure a little bit of part-time writing work. Most evenings and a fair bit of time squeezed into the weekends resulted in the below 40 pages. The idea was that it would be a CV and portfolio rolled into a package just like an actual magazine. The reason it took the best part of 2 months was that alongside producing the content I was also getting to grips with learning how to properly use Adobe InDesign – a software that I’d never used before but have since built a substantial knowledge of and affinity for.

IMG_20180814_080849-01

That’s how it started out, a few doodles in a note book. Here’s the finished thing:

http://online.anyflip.com/hjgo/qvaj/

Building this from scratch, educating myself about the basics of magazine layout and construction and how to use a completely new piece of software was a fun learning journey and one which I’d like to continue developing into the future.

Hero of the Month: Anna Biller, Film Director

Anna Biller (?? – present), is the director of the unexpectedly charming film, The Love Witch. The film, which Biller has gone on record for stating how some of her crew had deliberately tried to sabotage it, currently holds a 95% rating on Rotten Tomatoes. As a point of comparison, Oscar-winner The Shape of Water holds 92%

For those interested, here’s a trailer.

Fun fact: Biller’s partner is Robert Greene.

Books

  1. Christopher Ross – Mishima’s Sword
  2. A Geek In Japan – Hector Garcia

July

The Color Run

IMG-20180708-WA0013.jpg

Ah, The Color Run, you are not what you appear to be, my friend! Your name (officially spelt the American way, no matter which country you’re in) is misleading as only half of it is correct.

Whilst I cannot contest the amount of fun everyone seemed to have here I can’t help but feel a bit let down by it. First, the sheer volume of people, coupled with the number of them deciding not to run, resulted in a <25% run rate. The course, running through streets and pedestrianised areas, was inevitably tight, which only compounded the difficulty in finding space to run. For this reason I believe the run should be considered the ‘Most Laid Back 5k on the Planet’… In fact, whilst ‘The Color Run’ might be a snappy, marketing ploy, ‘The Happy Color Walk’ would be far more accurate. It’s lovely to do, once, with friends, for the experience of getting caked in colourful dust but for anyone expecting a nice little run should look elsewhere…

Spartan Race

Ok, now we’re talking. This is how we do social running and obstacle dodging. Vita and I had signed up to do this one together: our first one together! Nothing about this race was a disappointment: the weather was fantastic, the course was rewardingly challenging, the volume of people was just right and the overall atmosphere was lovely. Oh, and the medal was very cool too!

FB_IMG_1532595265538

The thing that made this course particularly tasty was that a lot of it was built on the side of a steep hill, and the starting line was positioned right at the foot of it. However, we quickly found a rhythm and hustled our muscles to push and pull us along the path. Along the way we climbed the obligatory cargo nets, traversed balance beams, climbed ropes, dragged sledges, threw javelins, hauled sandbags and generally beat ourselves up all in the name of personal growth and discovery.

By the time we got to the finish line, after jumping over flaming chunks of tree, we were buzzing for the next one…

5b4d5c19f39b875f10be47e6.jpg

Skydive Training

This has been part of #project20nine since before it even became official and the experience was gifted to me by Vita. So finally, after making it to the glory of summer and finding a free weekend to book in, I headed down to Redlands Airfield in Swindon for 6 hours of pre-jump training and, hopefully, good enough weather to complete the experience – after all, this year the UK had been subjected to one of the hottest, driest summers on record, was it really going to start storming now?

The answer, unfortunately, was yes. But the afternoon was a lot of fun and has set me up for a future jump when the weather is kind enough to allow us to do so!

IMG-20180730-WA0008-01

Hero of the Month: Tony Robbins, the ‘why guy’

Tony Robbins (1960 – present), life coach and philanthropist (among many, many other things) has proven to be a hugely enlightening individual for me over the last 18-24 months. Yes, he has a huge following and has been at the top of his game for the last 4 decades, but the way he explains his approach to life, the values he holds and how others can shift the perspective on their problems is nonetheless incredibly motivating.

Books

  1. The Legends of Luke Skywalker – Ken Liu
  2. The Food and Cooking of Estonia, Latvia and Lithuania – Silvena Johan Lauta

And with that, we’re here in August for the final Quarter of being a 20-something. The next 3 months have some pretty significant things lined up and I’m very much looking forward to experiencing them all…


This post is part of an ongoing account of the final 364 days of being a 20-something. 

November & December Overview

“How did it get so late so soon?”

Dr. Seuss

I’d apologise for being late but, like Antoine de Saint-Exupery said:

“The time for action is now. It’s never too late to do something”

Ok, I apologise. No excuses.

In a previous post I set a number of goals to accomplish for November. Launch date was 5th November and, in general, it was a healthy start to monthly goals and check ins. There were a couple of set backs but ultimately most goals were accomplished. 

Here’s how things stand:

  • Book a floatation experience @ London Floatation Centre or Floatworks
    • Booked: @ London Floatation Centre. Due to the rather busy last few weeks  and now being in Vilnius attendance will be in January so as to make the most of it. See below. 
  • Contact a new hero/inspiration: Ella Frances Sanders
    • Emailed: 12th November, after several read-throughs of both ‘Lost in Translation‘ and ‘Speaking in Tongues‘. Both of which are beautiful books and both come highly recommended.
  • Join a class @ Foundry Fit
    • Joined: NOT ACCOMPLISHED
      • I managed to pick up a delightful helping of De Quervain’s tenosynovitis [the swelling of the tendons on the inside/thumb-side of the wrist] after getting a bit carried away with handstand practice. This repetitive strain injury is a very annoying and painful niggle that means weight-bearing exercises wherein the wrist is flexed and pressure applied (yup, handstands, but also press ups, military presses etc.), or reaching movements coupled with extension of the thumb (even grabbing the bar for a pullup is a bit tasty), are particularly troubling. I’ve taken to wearing a wrist restraint in order to accelerate recovery but given the nature and location of the injury, it will be sometime in the new year that I’ll be able to get back to normal. For now, workshops, classes and handstand practice will have to go on the back burner. The good news is that the wrist is clearly on the mend. 
  • Go swimming at least twice; consider Sunday afternoons.
    • First Swim: 26th November
    • Second Swim: Missed. Dammit.
  • Finish reading The Slaughterhouse Five and then read The Year of Living Danishly.  
    • Slaugherhouse Five: Completed 11 November 2017
      • Witty, sharp and relevant then, now and tomorrow. Super short read. It’s filled with hilarious lines like:
        • ‘Montana was naked, and so was Billy, of course. He had a tremendous wang, incidentally. You never know who’ll get one.’
      • …and cynical ironies like:
        • ‘That’s one thing Earthlings might learn to do, if they tried hard enough: Ignore the awful times, and concentrate on the good ones’
      • Note to self: watch the movie now and see how it compares. 
    • The Year of Living Danishly: Completed.
      • Loved it for its charm, inspired by its image of Denmark [I wouldn’t mind a year of living Danishly myself now…] and encouraged by Helen’s bravery to up sticks and embrace a new culture with wide open arms. 
  • Learn 300 new Lithuanian words
    • Video: Technical difficulties
  • Book in for a deep tissue massage
    • Booked: Royal Spa, Birštonas. 30th December.
  • Post a blog for each of the following:
  • At the end of the month upload a video detailing the success/failure of the above
    • Technical difficulties
  • Other accomplishments:
    • UKAD accredited adviser

Difficulties

A couple of things happened during the month that threw a bit of a spanner in the works. The first was a wrist injury. Despite having a slight twinge for a few months it became significantly more debilitating at the start of November and it became clear that I had De Quervain’s tenosynovitis. I’d had this before and recognised it immediately after waking up and feeling the tendon ping during the regular morning stretch. It’s not a particularly uncommon condition and though the causes are not precisely documented it is most likely to stem from repetitive actions.

De Quervains tenosynovitis affects the tendon/s on the inside of the wrist that facilitate thumb movement. It makes thumb flexion (i.e. thumbs up and grasping the thumb in one’s fist and rotating the hand downwards) painful and consequently renders anything like pinching, grabbing, making a fist and internal rotation very uncomfortable. It also makes excessive flexion painful too, hence the difficulty with pressups and handstands. Also, say good by to screaming guitar solos.

As the tendons in the wrist are protected beneath a sheath there is a somewhat restricted area for them to move through. In this instance as the tenosynovitis is ultimately inflammation of the synovium sheath (which is further protected by the tendon sheath), that space becomes less and so whereas once the tendons could slide smoothly beneath it that movement will continue to irritate it.

In most cases simply resting the wrist is the best way to deal with the condition although in more extreme circumstances it is possible to have steroid injections or minor surgery to release the pressure.

Whilst resting the wrist there are a few things that can be done to help, all of which can be done whenever and wherever is most convenient:

  • Limit and avoid activities that may promote further stress on the tendon and therefore increase pain and discomfort
  • Wear a wrist brace or a splint to restrict movement and lock the hand into a more consistently stable position
  • Apply ice packs for 5-15 minutes, several times a day
  • Adapt necessary lifting activities [like lifting babies, super cute puppies and bags of delicious, fresh vegetables]
  • Do rehabilitation exercises such as those below:
    • Thumb lifts and opposition stretches
    • Manual thumb flexion
    • Self massage
    • The Finkelstein stretch
    • Wrist flexion and extension
    • Ulnar deviation (with and without resistance)
    • Finger spring
  • For pain relief anti-inflammatories such as aspirin and ibuprofen can help but I’m not a big advocate of any kind of drug use. So, this one is here simply by way of acknowledging a relatively obvious remedy.

The Other Mighty Pain in The Buttocks

My phone contracted a serious battery illness and I had no choice but to admit it into a specialist care centre for a transplant. That was at the start of December. This meant that for most of the time I was without a conveniently sized camera to record daily life. That’s put a bit of a spanner in the works for goals 20-22. So, either I need to reconsider how I can achieve them (currently I have no idea as to when I can expect the phone back as my emails to the tech centre are being ignored) or retrofit those 3 spaces with other exciting items. 

In apprehension of retrofitting them, I propose the following amendments to the Developmental section:

  • #20 – Start a blog and commit to it
  • #21 – Schedule a self-development day before the end of February 2018 and schedule one for every month that follows
  • #22 – Do something painful, scary and/or both every day [post on IG once we’re back in the 21st century and have a phone to do so with].

Sorted.

Now, as we’re already in January it’s pertinent to outline the goals that I set myself at the end of November for December before slipping into the plans for January. Many have already been acted upon.

December

  • Tough Mudder
  • Nordic Race
    • Signed up. 19 May 2018. Strandparken
      • In a beautiful twist of a fate a very good friend, who happens to live right by Strandparken, is also running the race. Hurrah for race buddies. 
  • Blood Work [including RBC, cholesterol, testosterone, Vitamin D]
    • Completed, waiting on results.
      • Fun fact: I can only get my blood test results through the GP I initially requested them through. I did not know this. Having lived in London for 3 years I only signed up to the local GP surgery in December… in order to request the blood tests. Here’s the process: 
        • Call surgery to arrange registration then attend surgery to complete paperwork.
        • Make appointment to have initial consultation with doctor. Expect to wait approx. 2 weeks.
        • Visit doctor and chit chat about this and that. Ask to have a blood test and receive a document to take to nearest blood test centre.
        • Plan not to eat and drink (except H2O) for 12 hours.
        • Arrive at blood test centre and take a ticket. Wait to be seen. 
        • Have blood taken (by a very professional phlebotomist – I’m not a fan of blood tests. It’s not the sight of blood but rather the cringe-inducing image of a sharp object being inserted into the tender, tender crook of my elbow. Yeuch) and head to work.
        • Wait a week for results. 
        • Make another appointment to see the GP. Expect to wait another 2 weeks.
        • Wait for phone call but doctor never calls.
        • Make new appointment, wait longer. 
      • But, I jest. I completely understand the need for a GP in the process of collecting results: a blood test is a blood test no matter the reasons it went ahead and the test may very well throw up some unexpected, and potentially distressing results.
  • Skydive
    • Provisionally pencilled in for June
  • Swimming
    • First Swim @ Impuls. Vilnius. 23rd December
    • Second Swim @ Impuls. Vilnius. 28th December.
    • Third Swim @ Royal Spa, Birštonas. 29th and/or 30th December.
    • Fourth Swim @ Impul. Vilnius. 31st December.
  • Blog Posts
  • Read
    • Artemis – Andy Weir
      • I’ll say this: Artemis proves The Martian wasn’t a fluke but it might take a few chapters to appreciate the language style. Jazz’s first person narration is even more chatty/mate-y than Watney’s vlogs.
    • The Book of Dust – Philip Pullman
      • Welcome back, Mr. Pullman. 
  • Contact a new hero: Helen Russell
    • Contact: 31st December 2017
  • Have a manicure
    • Done. What a dream! Who knew? 
  • Application to NFTS Diploma in Script Development
    • Submission pending.

December was unexpectedly more busy than planned. Hence the serious lack of posting. I did a lot of getting stuff done, but finding the time to make substantial posts was a bit too tricky. 

Perhaps the biggest surprise in relation to the above goals was the manicure. As a (I like to believe) relatively typical male, nail care hasn’t, historically, been near the top of my list of concerns. But now that I’ve had one. Oh boy. It’s just skipped a few places closer up that list. For the first time since birth my nails looked sharp and tidy. There’s no before picture as evidence but Operation Clean Up T’s Nails resulted in something special. Observe:

IMG_0966IMG_0963IMG_0965

Ok, enough of the nails already because then December screamed into January…

I love new year. It’s a blank canvas if you want it to be, a fresh stage upon which to be someone new or try something different. Or, it’s simply a new space on the calendar. I posted a recent blog about it. 

I’m still feeling excited about the year. Here are some of the chief goals:

January 

  • Flotation Tank
    • Booked and scheduled for 22nd January
  • Porchester Spa
    • Scheduled for Friday 19th January
  • Pedicure
  • Book a massage
  • Swimming
  • Begin new training
    •  In preparation for the runs I need to incorporate more cardio into my workouts alongside endurance work, more mobility drills and, unfortunately, cold water acclimatisation. Expect to see a post for this shortly (and see below).
  • Blog posts
    • Monthly weigh-in and muscle-in: Going into #project20nine what are my baseline stats?
      • To be posted on 14/01/2018.
    • 29 Things to be Grateful for in 2017
      • To be posted on 15/01/2018
    • How Much Coffee is Too Much Coffee?
      • To be posted before end of Jan
    • Where’s my concentration? The disappearance of the human attention span
      • To be posted before end of Jan
    • How to make the most of a long weekend in Reykjavik
      • To be posted before end of Jan
    • How to Meditate With Purpose
      • To be posted before end of Jan
  • Contact a new hero: Tim Ferriss

That’s it. Happy new year: make January count!

Over and out until the next one…


This post is part of an ongoing account of the final 364 days of being a 20-something. 

The 1 Thing More Effective Than New Year Resolutions

It’s January 6th 2018, less than a week since New Year’s Day. Have you managed to stick to your resolution/s? Have you hit the gym every day? Have you managed to go without a single cigarette all week? Or has there been a hiccup along the way?

Be honest with yourself. No one is judging.

If there was a hiccup you’re not alone. In fact, it’s quite likely that some of us who had planned to start the year with a resolution didn’t even get that far. I’ve got a handful of fingers counting off people I know who didn’t even make it a day.

In fact, in a YouGov poll (carried out on behalf of LowLow) over 60% of the UK planned on making a new year resolution for the year 2015. Almost one third (32%) of those participants admitted that their resolutions are usually broken by the end of January, compared to just 10% of them who said their resolutions remain resolute all year.

So, if you did hit a bump in the road, no one is judging. Really. Stop being so hard on yourself. You did better than others just by turning up.

And for those of us who are still going strong: you’re awesome, keep it up. Only 359 days left.

But there’s something I’d like you to think about.

Why did you wait until January 1st to get started? If a new year resolution is self-improvement, why did you put off being a better version of who you already are?


“Don’t put off until tomorrow what you can do today”

Benjamin Franklin

January 1st is an arbitrary date.

It’s not a law to make a resolution and start it on the first day of the year. What’s more, by lining up at the starting line of the new year, you’ve inadvertently put yourself at a disadvantage:

You already have an excuse ready for failure

In the pressure to keep up with everyone else, you’ve probably clutched at a stock answer resolution rather than making a deeply personal choice. You probably set up a resolution because hey, that’s what we all do on January 1st… Was your heart even in it?

Everyone’s watching and everyone has their expectations

More than close friends and family that you consider ‘everyone’, asking each other what new year resolutions they’ve made is a go to conversation point in the first few weeks of the year. That barista serving you a coffee. The charity worker wanting you to sign up to make monthly donations. The postman. The milkman. The butcher, the baker and the candlestick maker?

That’s everyone.

You’re more likely to take set backs more sensitively

“I’ve ruined the year.”

“What’s the point?”

“I was never going to succeed anyway…”

We’ve become attuned to making grand statements of intent at the start of the year because we attribute the new year to a blank canvas. With this mentality, we have to wait the entire year before we get another one. So, if we are anything but perfect in our interaction with our resolutions it’s like we’ve stained the year with failure. 

Here’s the truth: it doesn’t matter! Every day is a blank canvas. Every moment is. We can start a fresh any time we choose and we can try again each and every time we want and need.

You’ve removed the opportunity to use each day for self betterment, no matter what number it says on the calendar

By allocating a single day every year to kick off a resolution; to make a change or do something that you’ve waited months to be allowed to official begin, 363 opportunities to do just that have been rejected by definition. 

See you next year, Mr. Opportunity to Be Whoever I Choose To Be.

A single, larger goal is more daunting than choosing to make small changes more consistently

Typical resolutions are easy to think of:

  • Exercise more
  • Lose weight
  • Eat more healthy
  • Quit smoking
  • Drink less alcohol
  • Save £XX
  • Learn a language
  • Spend more time with the folks
  • Start a business 

By looking at the intended goal: to lose 5kg, to hit the gym 6 days a week, to nail Lithuanian, we can lose sight of the journey and the little steps that it takes to get there. If we see the individual components of the goal we can feel more confident and empowered. 

So, ask yourself, why do tomorrow that which you can do today?

The 1 Thing More Effective Than New Year’s Resolutions

“The only limit to your impact is your imagination and commitment”

Tony Robbins

Waiting to start a ‘resolution’ on January 1st is time wasting. It’s deliberation and it doesn’t serve you well.

Here’s an idea: resolve to start today.

If you want to lose weight, why put it off until January 1st? It won’t help and it won’t be any easier if you do. In fact, chances are you will have made the decision to commit to a new diet and exercise regime in December, right before that final festive binge. Waiting until January 1st isn’t going to be easier, it’s going to be harder. Think about it.

If you want to learn a new language this year and have asked Santa to bring you a nice teach yourself guide to German crack it open on Christmas morning and test out wishing everyone Frohe Weihnachten. In the 7 days until January 1st you could have learned 70 new words.

What if you’ve vowed to finally give up smoking? If each cigarette you smoke is going to steal 11 minutes of your life…quit yesterday.

We’re all champions of our own fate and there’s no value in waiting to make it. Once we shake off the mentality that a new year is a new start we’ll free ourselves to the potential of every new day.

So, if you want to achieve something, don’t wait for Go. 

Simply go for it. 

Making resolutions stick

Worthwhile resolutions are not difficult because of a lack of enthusiasm for it. A worthwhile resolution is one that you desire the outcome of. It’s a goal that you want to achieve and understand what it takes to do so.

A resolution shouldn’t be something that you don’t want to do. Doing what you don’t want to do is difficult; doing what you want to do is something else entirely.

It’s hard work but there’s a thrill in the chase.

Somewhere out there on the horizon, nestled on the precipice of 2019, there’s a podium waiting for you to climb. It’s a podium with only one step.

First place.

Make it or break it, you’ll climb that step a winner with a smile on your face.

Let’s break it down…


The Oxford Dictionary defines ‘resolution’ as:

A firm decision to do or not to do something.

The word ‘decision’, of course, referring to:

A conclusion or resolution reached after consideration

And ‘consideration’ means:

Careful thought, typically over a period of time.

So therefore we can say that a resolution is:

A firm conclusion to do, or not do, something reached after a period of careful thought.

In other words, you’ve taken stock, evaluated your needs and wants against the cost of achieving them, and come to the realisation of what you need to do in order to get them.

So in order to build a resolution that you can find success in there are a handful of simple tactics to use.

They’re the 4P’s of resolution building:

  1. Personal
  2. Positive
  3. Precise
  4. Perceptive

Success Is Yours, Take It [1. Personal]

The resolutions need to be meaningful to you. Even if the goal involves a third party the goal still belongs to you and you’ll still be the one responsible for it.

Both Tony Robbins’ Awaken the Giant Within and David J. Schwartz’s The Magic of Thinking Big are fantastic starting points for personal goal-setting.

Consider The Cup Half Full [2. Positive]

No, quitting smoking will not be effortless.

No, losing weight won’t just be a walk in the park.

No, learning Mandarin will not be easy. 

But yes, you’ll feel great once you remove cigarettes from your life or fit into those sexy jeans again or flirt with the pretty Chinese girl in the airport lounge. 

Nothing worth having in life ever came easy but nothing easy ever really had much value. 

Specificity [3. Precise]

Remember at school being asked to make SMART goals? The principle applies here.

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-bound

Let’s take a common resolution: to lose weight, and apply the SMART principle.

First, make the goal..

Specific

How much weight do I want to lose? Why do I want to lose it? Can I visualise the end result? What is the definition of my goal?

By being specific you will have a goal with clearly defined boundaries and therefore a clearly definable measure of success. This is the Big Picture.

Measurable

What are my micro and macro goals? How much do I want to lose in the first month? How will I track my progress?

The breaking down of a goal is fundamental in understanding how best to accomplish it. Want to lose 5kg in the next 5 months in time for a summer on the beach? 5kg (the goal) becomes 1kg per month (the macro goal) which becomes 250g per week (the micro goal). Now you have regular, weekly evaluation points to allow you to understand the rate of your success and make any adjustments more frequently, as needed. This is your Road Map of Check Points.

Achievable

What do I need in order to lose the weight? Am I able to do these things? If not, is there a workaround or alternative? Do I have the resources to allow me to do what I need to?

This is where you devise a plan of action. You’ve got a Big Picture, you’ve got a Road Map of Check Points, now it’s time to figure out your approach. Have a plan A and a plan B, with a plan C and a plan D tucked away for safe keeping in case of emergencies. After all, failing to prepare is preparing to fail, right? Consider this the Itinerary of Accomplishment.

Realistic

Is losing this amount of weight possible?

Simply put, does everything seem like a sure thing? It might take really hard work to get there, but between visualising success and charting a course for it, will the time and energy invested in it pay-off? Or, put another way, what else good can come from it if you don’t make it? Have a Voice of Reason. If you’re working on losing those 5kg but only manage to reach 3.5kg that’s still a net loss and a net gain: you’ve lost weight and, in all likelihood, become a lot fitter, healthier and more in tune with eating right since starting. Win win. 

Time-bound

Do I have enough time to realistically achieve my measurable goals? Again, what are my micro and macro goals? What time frame do I have to work with?

Intrinsic to your evaluation of how realistic the goal is, understanding the time constraint is really important. After working on the S-M-A and R a closer look at the time you have to work with may trigger amendments back along the chain. Perhaps you have so much time that you are able to step things up a notch and aim to lose 5kg as well as add 1kg of solid, rippling muscle. Or, perhaps upon reflection 5 months is pushing it. Maybe 5kg should be 4kg. But be objective rather than subjective: if deep down you know it will simply take a little more hard work…work a little more hard. This is your Application Period

So, by utilising the SMART principle you’ll have used your Voice of Reason to settle on a Big Picture, plot out a Road Map of Check Points and draw up your Itinerary of Accomplishment all within your Application Period.  

Pay attention to the process

“The journey is the thing…”

Homer

Aiming to achieve a particular goal, like losing a certain amount of weight or learning a language, is motivating and exciting because of the anticipation of success. 

But there’s more. 

Going from zero to hero is a journey; it’s a joy ride through lessons, failures, successes and all the grey areas in between. 

So, keep an eye on the prize but enjoy every moment. It’s the time between starting and finishing that ultimately offers the greatest reward. You’ll come face to face with the unexpected, be asked to dig deeper than you realised you could and reach higher than your dared to believe you ever would. 

And, when all’s said and done, zoom out from your Big Picture and you’ll see that it’s just another marker on the Road Map of Check Points. 


The Takeaway

Track and assess: consistently

Making a resolution for a prolonged period of time (like a year) naturally makes it a longitudinal goal. Things change all the time and, certainly towards the start, your rate of success will be an unknown quantity. A predication at best. The micro and macro goals that you’ve lined up may not necessarily go as planned as you’re likely to be sailing in uncharted waters so track and record your progress daily, review every goal and use this new information to move forwards to the next one.

Expect the unexpected

Every road has bumps. Life happens so the more ready we are for disruptions to the plan the better equipped we will be to deal with them so that our goals and resolutions can still be accomplished. 

Build strategies into your goal-setting 

You’ve considered your goal in relation to the SMART principle and have thought about potential pitfalls and hazards [A]. Use this evaluation to devise backup plans, workarounds and opportunities to mitigate as much disruption to your success as possible.

Don’t be greedy: Prioritise 

What is the big goal? The more resolutions you have, the more your focus will be split. Focusing on one thing at a time will make you more likely to accomplish it. If you like a lot of entries to tick off, break your big goal down into as many micro and macro goals as you like. You’ll feel super accomplished as you tick-tick-tick everything but will remain 100% centred on the big goal.

Let it go.

If you happen to have a bit of a tricky day and end up falling off of the Resolution Wagon don’t let it ruin the resolution. Pick yourself up and get right back on. Failing one time shouldn’t stop you from trying again. And again and again if necessary. Remember, it’s your resolution. No one’s watching. No one’s judging. 


 

9 Things Everyone Should Do Before 9am

“Satisfaction lies in the effort, not in the attainment.

Full effort is victory.”

Mahatma Ghandi

21st century living is busy. Life is full on and time is not on our side. A full-time job, kids and social responsibilities mean that we’re often left with little space and time for ourselves.

It seems like we have little opportunity to grow, right? How do we do it? If we don’t figure it out, before we know it the day, the week and the month will have passed us by and all we’ll have done is…well, got up, gone to work, and fulfilled our responsibilities.

Before we know it we’ll have blinked and fast forwarded 25 years and be left standing in the dust, wondering where all the time went.

“Yesterday is not ours to recover, but tomorrow is ours to win or lose”

Lyndon B Johnson

Winning the day by being super productive and motivated immediately upon waking is a message that we’re surrounded by and it’s not a new ideology.

Carpe Diem? We’ve got Horace to thank for that one.

It’s a message that we’re surrounded by for a reason: it’s a truth. And more than that, with a little effort the output can be tenfold the input.

But it’s all well and good being told this: actions speak louder than words.

So let’s take 9am as the average start to a working day and work backwards from there. If you’re an early riser then bonus points to you, but rising early and having a good night’s sleep too might not equate with certain lifestyles so it is necessary to find balance.

We must shape our days with focus and value. If we want to achieve things then we need to understand how best to use the time we have.

First things first:

Recalibrate

Like putting on a pair of slippers, sliding into a comfortable routine is easy to do. Most of us have our routines and those routines are most likely to be effortless.

But here’s the secret: we have to put a little effort in. The more effort we put in, the greater the return on our initial investment. It’s a self-fulfilling prophecy. And to do that we need to lay new foundations.

21st Century Debt & Mission: You

This article is a call to arms.

This is Mission: You, and it’s designed to help cultivate a more fulfilling lifestyle that will eventually become second nature.

Is your downtime spent well? Spent conscientiously? Or, like many of us, have you somehow become accustomed to filling your time with distractions and inconsequential activities? An hour flicking through IG feeds? Youtubing one too many cat videos? Binging on boxsets a bit too often? Fun things, but in the grand scheme of it all…fruitless.

It’s the 21st Century debt. We’re spending more and more of our own time on nonsense and accruing an interest on it that can only be paid back one way: making smarter choices on what we spend the rest of our time on.

But we have to consciously make the decision to switch.

Here’s the truth: we’re all masters of our own destiny.

That means YOU are the master of your destiny. And mastery of one’s destiny begins with mindset.

Believe in You.

Here’s another truth: small changes add up to a big difference.

With new year upon us why not set yourself the small goal of experimenting with making a small change to your comfortable routine? Replace those comfy old slippers that you’ve worn in just how you like them with a new pair and soon you’ll find that you’ve worn them in just the way you like them too. Only, that new pair of slippers will be the 2.0 version. Super slippers worn by a super you.

All it will take is a few hours every morning doing 9 simple things summed up by 9 simple words:

  1. Hibernate
  2. Hydrate
  3. Meditate
  4. Activate
  5. Invigorate
  6. Ingurgitate
  7. Motivate
  8. Evaluate
  9. Facilitate

Get 7-8 hours of uninterrupted sleep [1. Hibernate]

Getting enough sleep is a basic, fundamental need. Our candles are not designed to burn at both ends. Maslow (1943, 1954) identified five tiers of human needs:

Maslow’s Hierarchy of Needs 

At the foundation of the hierarchy are our physiological needs: those things that we cannot do without. ‘Food, water, warmth, rest’. These are basic needs.

In the UK, the Royal Society for Public Health has recognised that the population is under-sleeping by an average of almost an hour every night. That would equate to an entire night’s sleep lost every week. That 21st century debt of ours? It’s accruing from the get go.

Under-sleeping has knock-on effects too:

  • Poorer dietary choices
  • Higher levels of stress
  • Loss of focus and concentration
  • Higher risk of cancer and strokes
  • Increased weight gain
  • Reduced immunity
  • Reduced libido
  • Mood fluctuation
  • Impulsivity
  • Substance dependency
  • Decreased memory
  • Reduced communication, creativity and socialisation

On the other hand, getting enough sleep has a myriad of benefits*:

  • Less stress
  • Increased creativity, communication and socialisation
  • Better metabolism
  • Less risk of depression
  • Reduced risk of cancer and strokes
  • Less weight can and greater muscle gain after exercise
  • Improved memory
  • Increased immunity
  • Less inflammation
  • More stable moods
  • More likely to have a better diet
  • Less impulsive

For adults, we generally need 7-9 hours. Getting enough sleep is fundamental to the success of the 9 steps identified in this post so the key is to work backwards. Do you function better with 7, 8 or 9 hours? Maybe you need less, or more? The point is this: if you want to wake up at 5am to capitalise on those early morning hours then bedding down at 1am isn’t going to cut it.

Remember: recalibrate. If you need 8 hours and want to get started at 5am then it should be lights out at 9pm.

The other thing to note in here is the value of sleeping in the nude. Sleeping butt-nekkid has been proven to be incredibly healthy.

By sleeping naked you can help reduce your body temperature and a lower body temperature leads to much better sleep thanks to lower levels of cortisol. Higher levels of cortisol lead to feeling anxious and unsettled. Cortisol is the stress hormone.

The production and release of melatonin and growth hormone is also affected by higher temperatures so stripping down will only help that magical growth hormone work its magic in helping to keep you looking, and feeling, more youthful for longer. In fact, HGH is intrinsic to weight loss and muscle gain too.

Other benefits include:

  • Increased confidence
  • Higher sex drive and improved sex life
  • Improved metabolism
  • Increased blood circulation
  • Healthier skin

At the very, very least you’ll also be less stressed thanks to better, deeper sleep.

A Glass of Water is Your New Best Friend [2. Hydrate]

According to The European Food Safety Authority (EFSA), the average adult male and female needs an intake of 2.5 and 2.0 litres of water respectively, per day. The Natural Hydration Council provides further, succinct guidance here.

So, once you’ve woken and sprung right up and out of bed, drink a small bottle of water. A 500ml bottle of water consumed first thing in the morning will do a handful of things:

Fire up the metabolism

A study published in the Journal of of Clinical Endocrinology & Metabolism exploring the effects of Water-Induced Thermogenesis found that ‘drinking 500 ml of water increased metabolic rate by 30%.’

Flush the body of toxins

The kidneys eliminate toxins and waste products from the blood and urine, as well as process water-soluble toxins from the liver. Without proper hydration, the kidneys will not have enough fluid to do their job and so instead of flushing out waste through urine, the body will retain it.

Rehydrate you

You haven’t taken in any fluids since you went to sleep 7 – 9 hours ago. If you need more proof of dehydration, check out the colour of your urine.

Keep you from eating too much

The logic here is simple: if your stomach is filled with a zero-calorie substance, you’ll be less likely to feel hungry and, thanks to the lack of calories, will also be less likely to put on weight.

Refresh, and improve, brain function

The brain is 75% water and the most fatty organ in the body. Without water you’ll feel lethargic, be less focused and be more prone to mood swings.

The Japanese Water Theory of consuming between 800 – 1.2l of room temperature/lukewarm water upon waking is equally beneficial, if not more so. In addition to the above, it is said to:

  • Help clear the colon
  • Reduce the risk of headache
  • Give the skin a healthy glow
  • Rid the body of waste
  • Improve immunity
  • Help alleviate conditions such as diabetes, kidney stones, asthma and angina.

Our bodies are over 70% water; we’re literally made of the stuff.

Clear Your Mind and Focus [3. Meditate]

Ed Zwick made his first Tom Cruise movie in 2003. Inspired by the 1877 Satsuma Rebellion led by Saigō Takamori, The Last Samurai is a historical epic that follows a United States calvary captain, Nathan Algren (Cruise), as he ventures to Japan to help train Imperial soldiers in the war against the rebelling samurai warriors. During the first conflict he is captured but rather than be treated as he expects to be, Algren is invited to understand the way of the samurai and treated as a guest.

One of his earliest lessons is to clear his mind:

Nobutada: “Please forgive…too many mind.”

Algren: “Too many mind?”

Nobutada: “Hai (yes).  Mind the sword, mind the people watch (watching), mind the enemy, too many mind.  No mind.”

Algren: “No mind?”

Nobutada: “No mind.”

This exchange between Nobutada, a young samurai warrior, and Algren is a wonderful way to think about meditation. If there are too many things filling your mind, they’re distracting you and destroying your focus. ‘Too many mind’ is distracting – aim for ‘no mind’.

Meditating early in the morning/soon after waking is a great way to cultivate positivity. One way to meditate is to focus on the things that bring you joy and those that you are grateful for.

“Gratitude is an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.”

Robert Emmons

Beginning the day in a state of gratitude and thankfulness will make you more likely to attract positivity and the best the universe has to offer. Gratitude begets gratitude: it’s magnetic and infectious.

Exercise [4. Activate]

According to the British Heart Foundation’s ‘Physical Inactivity Report 2017‘, around 39% of adults in the UK fail to meet the government recommendations for physical activity. In a population of 65 million, over 20 million people are not active enough.

Put another way, the World Health Organisation ranks sedentary behaviour among the top 10 leading causes of death worldwide.

If you want to increase your health, happiness and productivity then there’s no time to waste: get familiar with a regular exercise routine immediately. This doesn’t mean pulling on the lycra, headlamps and reflective arm bands and setting off for a trail run at 5am in the bleak mid-winter. Get thee to a gym or a pool, or to a morning yoga class. Or maybe stay home, throw on your copy of Insanity and forgo putting on any gym kit.

The key is to get moving.

The benefits of physical activity are endless and need no introduction. But if you need just a little more inspiration, exercising for just 60 minutes in the morning can lead to:

  • Less stress
  • Greater, and sharper, attention
  • Weight loss
  • Muscle growth

Sound good? Treat your body well and in return it will treat you better.

Use it or lose it, mi amigo.

Wash Off [5. Invigorate]

Once you’ve got your sweat on, it’s time to get it off. But if you thought exercise was a tough packet of biscuits to open, this one ratchets things up a notch.

Ever spent time in a sauna and then cooled off under a nice, icy cold bucket of wet death? Or ended up midway through washing your hair when the hot water runs out? For an instant, the world ended, right?

But cold showers have been proven to have many positive effects and choosing to embrace the cold for a few moments each morning can actually have a big, positive impact on your wellbeing. They can:

  • Build willpower
  • Speed muscle recovery
  • Relieve depression
  • Increase your alertness
  • Improve immunity and circulation
  • Increase testosterone and boost fertility
  • Improve skin and hair

It might take nerves of steel to turn that dial from the red to the blue, but a couple of alternating blasts of cold water will amount to less than a minute. You’ll step out of the shower feeling tingly, energised and ready for the day.

Eat A Healthy Breakfast of Protein, Slow Release Carbs and Good Fat [6. Ingurgitate]

Ok, so I struggled to find a word ending in -ate for this one. I’m talking about refuelling. I’m talking about…

Breakfast.

Breakfast is probably the most vulnerable meal of the day. It’s the first fuel we give to our bodies so getting it right can be tough, or boring. Or both. We’re busy people and skipping the Most Important Meal of the Day is easy to do, and certainly easy to neglect.

It’s common knowledge that:

  • Sugary cereals.
  • Buttery white bread toast.
  • Office donuts and a latte.

…are bad. And that:

  • Oatmeal
  • Eggs
  • Greek yoghurt

…are good. But how do we get the balance right?

There are plenty of studies out there telling us what’s good and what’s bad but as with any meal planning and macro counting, being sure seems to get more and more complicated the more we look into it.

As a rule of thumb Dr. Jacob Wilson, professor and director of the skeletal muscle and sports nutrition laboratory at the Applied Science and Performance Institute in Tampa, Florida, suggests to aim to consume 30-40g of protein, 30g+ of slow release carbs (oatmeal is an easy go to) and 20g of fats (nuts, seeds) at breakfast for a clean, longer lasting source of energy and quality nutrition.

For me, that’s a 5 egg omelette and a small bowl of almond milk cooked oats topped with a spoonful of nut butter. In other words, every day is Christmas.

Listen to Something That Gets You Going [7. Motivate]

Are you partial to an audiobook? A certain podcast? A little bit of ABBA Gold?

Try making the switch to listening to something that is both uplifting as well as educational on your commute to work and you’ll be adding an extra depth to your cognitive stimulation.

If the average length of an audiobook is approximately 11 hours and the average length of a daily commute is 90-120 minutes then getting through a book a week, or just over, is very doable. Over the course of a year you could squeeze in an additional 50+ books.

That’s a valuable acquisition from little input and little inconvenience: time spent waiting is wasted time spent.

What’s more, you’ll feel good: you’ll arrive at work entertained and engaged.

Consider Your Goals [8. Evaluate]

Keep a log of the things you want to achieve, both in the long term and the short. Ideally a 5-15 minute stint of journaling each evening will allow to you assimilate ideas. It will also allow you to highlight the more pressing goals.

Each morning, review them. The few minutes spent reading through them will help to provide the day with purpose and give it a perspective.

What’s more, considering the long term goals on a regular, or daily, basis will encourage you to think about them frequently too. Engaging with them will contribute to the mindset of accomplishing them and propel you towards doing just that.

Carpe Diem [9. Facilitate]

Seize. The. Day.

You worked through the 8 steps to get here and it’s not even 9am yet. You’ve woken, hydrated, meditated, worked out, washed off, eaten a healthy breakfast, reviewed your goals and learnt something. You’ve done the important stuff and you still have a full day ahead of you.

Congratulations, you’ve just won the day. Now, go crush it in those mighty, champion hands of yours and be safe in the knowledge that the seeds you sowed this morning will flower into a beautiful crop.

With all of the above completed, you’ll find you have a sharper focus, a higher degree of productivity and a bounty of motivation to keep you moving forwards. And upwards.


Conclusion

By the time 9am rolls around, think of all you will have achieved before most of your colleagues have even thought about seizing the day. You’ll have laid the foundations for a successful day.

You’ll feel more motivated, work better, exude more positivity and generally be the winner we spoke about earlier.

What’s more, you’ll soon begin to see real change in your life. You’ll attract more of what you want, you’ll do work that stimulates you more and your relationships will become even stronger, deeper and more fulfilling.

The Law of Attraction, which states that the universe manifests the things that we give our energy and focus to, will reward you with greater success and happiness and all it took was the seed of a tiny change to how you start the day.


*For further reading on the benefits of sleep, the RSPH has published an interesting guide here.