life skills

  • Your mind is like a garden that needs a good daily care

    Your body is a vessel that carries your soul, so you must take good care of it. That’s a concept easy to grasp. Everybody knows how important it is to take good care of the body with regular exercise, a healthy diet and moderate lifestyle; and it makes complete sense to go to the doctor when you get sick.

    Everybody knows and agrees with the importance of the healthy living, but sticking to it is completely another story.

    On the other hand, taking good care of your mind is not perceived as common sense as taking care of your body; even though it’s sometimes even more important.

    Psychological pain is often much harder on you than physical pain. At the very least, a poor mindset leads to being constantly trapped in negative emotions, making bad life decisions, self-sabotage, several severe diseases (mind has a great influence on the body), an unhappy life in general and many other negative behaviors and outcomes.

    Scars on a body are well seen, but wounds of a soul are sometimes permanently hidden.

    Thus you must regularly take care of your mind.

    Much like you can do many things for your physical health to avoid any serious illness or injury that needs to be cured by a doctor, so you can take many precautions to take good care of your mind, in order to not find yourself in depression, social anxiety, severe stress, eating disorder, procrastination, cognitive distortions or any personality disorder.

    We don’t even need to go that far.

    Being unhappy or unsatisfied in life or living a zombie life wasting your potentials is certainly a big enough reason to start taking better care of your life by upgrading the way you think. It may help if you imagine your mind like a garden that you have to take care of regularly.

    Your mind is like a garden

    Your mind is like a garden and you are the gardener general

    Even though nothing lasts forever, you can extend the longevity of things with positive actions, regular maintenance, and constant growth and improvement. Your body and mind are no exceptions to that. With regular maintenance, they both last longer and function better. That’s exactly what you want.

    If you want to have a beautiful garden, you have to take care of it regularly; on a daily basis. And if you want to have a beautiful mind, you have to take care of it regularly; also on a daily basis.

    There are several ways how you can take good care of your mind garden:

    1. Plant the right seeds and regularly wipe out the weeds
    2. Make sure that other people aren’t throwing rotten seeds on your soil
    3. Take good care of the soil

    Plant the right seeds

    The seeds in the garden of mind are constantly being planted. The seeds in the garden of mind are your thoughts, opinions and concepts.

    The right seeds, the beautiful seeds from which a nice flower will grow, are all the thoughts that bring the positive into your life. The right seeds are tender thoughts of sharing, connecting and loving – yourself, people, things and ideas.

    Examples of the right seeds to plant in your garden of mind are:

    On the other hand, harmful seeds or weeds are all the thoughts that bring the negative into your life. Negative thoughts or seeds are rough mental energies of excluding, disconnecting and hating – yourself, people, things and ideas.

    Examples of negative seeds being planted in your mind:

    • Minimizing your accomplishments
    • Comparing yourself to others and being jealous
    • Fantasizing about revenge or misfortune happening to other people
    • Labeling yourself and others in a negative way
    • Drowning in self-pity and a victim mindset
    • Being a perfectionist and always wanting more and more
    • Other cognitive distortions

    When we talk about rotten seeds, the most important fact is that by thinking the same negative thought over and over again, you give rotten seeds the power to grow and spoil your garden.

    They can completely overtake it. They can completely destroy your mind and your life. So you want to pull out the weeds while they’re still small and manageable. Stop feeding the monster. Starve it.

    By thinking the same negative thought over and over again, you give rotten seeds the power to grow.

    On a more positive note, by thinking the same positive thought over and over again, you give healthy seeds the power to grow. So think positive thoughts repeatedly. Enjoy them.

    With your actions, you give additional power to your rotten or healthy seeds to grow. That means you have to be careful how you think, what you say and especially how you act.

    Poor seeds of mind

    Wipe out the weeds

    In the garden of mind, it’s impossible to plant only the good seeds. Weeds grow in every single garden of mind. There’s no way to avoid it.

    But there are two things you can do regularly to properly maintain your mind:

    • You can observe what’s happening with your mind and learn to recognize a bad seed from a good one. You do that with meditation, by counting negative thoughts, writing and categorizing them, and many other mind exercises. Here are all potential toxic thoughts that you need to learn to identify and categorize.
    • You can pull out the weeds while they’re still small and manageable. Not only do you have to throw away the bad seeds, you also have to cut down the ones that start to grow. You can do that with emotional accounting, cognitive reframing, positive affirmations and many other mind tools.

    You either control your mind or your mind controls you.

    Controlling your mind doesn’t mean that a negative thought never appears in your mind. It only means that you learn to recognize what’s happening in your garden of mind and bring attention to the positive things.

    Watch what other people are throwing on your soil

    Other people are constantly throwing seeds on your mind soil. When you watch the news, what you read, when you talk to other people, it all represents seeds being thrown on your garden of mind. You want to make sure that as few rotten seeds as possible are thrown at you.

    Making sure that the healthy seeds of other people land on your mind soul isn’t rocket science:

    • Don’t spend time with bozos, zombies, and ignore the haters
    • Read useful and positive material, and read a lot
    • Don’t watch TV at all
    • Don’t read the news and trashy magazines
    • Don’t let social networks be the main source of information for you
    • Browse educational not mental masturbation internet sites
    • Listen to positive music and different audio books
    • Go to seminars, lectures, subscribe to MOOCS and never stop learning
    • Get yourself a mentor

    All these things are part of your personal infostructure. Your personal infostructure is like a sieve that separates healthy seeds from the rotten ones so that they don’t even have a chance to reach you. Build yourself an outstanding infostructure and your garden of mind will start to blossom.

    But even if you build yourself an outstanding infostructure, a few rotten seeds will still land in your mind. Luckily, you can only be infected with a negative idea if your mind is fertile ground for such negative words and ideas. Make sure you’re simply not sensible to anything negative, because you know very well that you can’t live a positive life with a negative mind.

    You can only be infected with a negative idea if your mind is fertile ground for such negative words and ideas.

    Take good care of the soil

    Last but not least, make sure you take good care of the soil. That brings us back to the body. A healthy mind can only reside in a healthy body. So make sure you’re taking good care of your body, especially your brain. It’s actually not that hard to do that.

    There are only five major things you must do to take good care of the soil:

    • A healthy diet means a healthier brain. Eat a lot of green veggies and fruit in moderation, a high amount of healthy fats, low amounts of sugar, and consume low amounts of alcohol.
    • Exercise at least three times a week. Go for a 30-minute walk if nothing else. Exercising in nature is much better than being a gym rat.
    • Get enough sleep every night. It’s the number one thing for keeping your brain healthy and making sound decisions. If you’re sleepy, you don’t act as rationally as you should.
    • Reduce the amount of stress in your life. Stress slowly kills you and it also kills your brain and the ability to take good care of your garden. Increase your margins, simplify your life and learn to manage stress properly.
    • Constantly try new things, challenge yourself, travel, talk to new people, never get bored. Do a creative task every day – do art, brainstorm ideas, write etc. You can do brain teasers, games and different puzzles. You can play challenging video games. Constantly try new things.

    Your mind is like a garden. Make sure it’s a unique and beautiful garden. You will be rewarded with a happy and high-quality life, and people will love to spend time with you.

    There is no wiser life advice than: take good care of your body and take good care of your mind.

  • Imagine Sisyphus happy

    Sisyphus is a figure in Greek Mythology, a wise and cunning king who committed crimes against Gods, and was thus condemned to eternal hard labor. His everlasting punishment was to roll a big rock uphill, only to watch it roll back down for the sake of doing the job again and again. Hard, frustrating, exhausting and meaningless labor without end.

    From the story, we know Sisyphean tasks as the ones that are hard and futile, the type of tasks that different philosophers found everywhere – from an endless thirst for power, being too attracted and attached to things you can’t have in life or that you will certainly lose someday, to a desire for perfectionism and not to mention general hardship together with absurdity of life.

    The absurdity of life and Sisyphus’ condemnation were inspiration for Albert Camus to write The Myth of Sisyphus, where he deliberates over the path to potential salvation. In the world of chaos, disorder and a lack of meaning, a man must become a rebel, the struggle itself must be enough to fulfill a person’s heart, he argues. His concluding thoughts are that the salvation to absurdity is in imagining Sisyphus happy.

    Imagining Sisyphus happy – that can be really illuminating.

    Imagine Sisyphus Happy

    Accept the absurdity and struggles of life

    There isn’t a single person alive who has the privilege of not dealing with a constant flow of problems. Problem after problem. Rock after rock. A big part of life is solving problems. Small ones, big ones, old ones and new ones. In life, you have to be a problem solver, a fixer. Most often the best approach to problem solving is to start with the task immediately.

    You pick that rock and start climbing uphill. Because the longer you wait, the heavier the rock becomes, even if it’s only in your mind. You can, for example, easily add weight by feeling sorry for yourself. Sisyphus picks up the rock as soon as they meet at the foot of the hill, and you should do the same with your problems. Rare are the problems that need time to pass in order to be solved. And rare are the problems that go away by themselves with time. Even rarer are rocks other people are prepared to pick up for us.

    You should enjoy problem solving, you should enjoy challenges. Problems are nevertheless nothing but challenges. You are born to deal with problems. In TV shows and movies, you watch heroes fighting in tough situations. Sports competitions, video games, board games and crosswords are nothing but challenges.

    The only difference is that you see some kinds of challenges as very exciting, and other ones as painful. The ones you don’t choose and that contain your emotional engagement are usually the painful ones. But instead see all kinds of problems, even the toughest challenges of life – like job loss, breakups and so on – only as an opportunity to grow, improve, become better; find meaning in solving the hardest problems of life.

    In the depth of winter, I finally learned that within me there lay an invincible summer. – Albert Camus

    In the same way, you have to accept the absurdity of life. Death is inevitable, no person knows what happens after we draw the last breath, the true meaning of life is a matter of personal interpretation, it’s impossible to determine which God is the right one and how come we haven’t made contact with aliens yet if there are billions of stars in the galaxy similar to the sun (it’s called Fermi paradox).

    Sisyphus’ pain begins when he becomes aware of his condemnation. Because it’s easy to live in a lie, at least for a while. It’s painful to become aware of the absurdity of life and harsh facts. But really happy and wise becomes the one who learns to accept the punishments of life and sees meaning in them, an opportunity to grow, create, contribute and connect with life.

    There is no way to escape the absurdity, neither with lies nor with naivety, the only way to confront it is by fighting, you have to be a rebel. Because once you accept the absurdity of life, you realize that any absurdity of life is nothing but an opportunity to design the life you want.

    For example, you can create meaning for your life as it suits you best. You can decide what you’ll believe in and what will bring you the highest level of happiness day by day. If it was all known and set, we would all live life on the same terms. Now you can freely decide on what terms you will live your life. You are free to make out of the absurd whatever you want. That is a part of your life strategy – giving meaning to the life absurds.

    You can freely decide what benefit you will see in carrying the rock. Does it represent training your body, mind or practicing discipline? Maybe contributing to the world with hard work, learning to love yourself no matter how heavy the rock is or developing resilience? It’s completely up to you. No matter what situation you’re put in, you can always find a way out of the absurdity of life. You can always innovate your way out. Only by looking at things differently.

    There is nothing in life but dealing with struggle. You can find happiness in that.

    Sisyphus is successful, imagine Sisyphus happy

    At the end of the day, Sisyphus manages to push the rock all the way to the summit, again and again. Without any failure. In a way we could say that Sisyphus is successful. Bruce Lee was definitely a Sisyphus, that’s why he said he’s not afraid of a man who practiced 10,000 kicks one time, but of a man who practiced one single kick 10,000 times. I bet Sisyphus became the best mountain rock carrier.

    Blessed are the hearts that can bend; they shall never be broken. – Albert Camus

    If you want any real achievements in life, you have to be Sisyphus in a way. You have to repeat daily hard actions, even if you know that the output you get purely with your effort will be lost. You have to find comfort and meaning in the effort itself, even if it’s futile at the end.

    • If you want to be fit and have a great body, you have to do something for your body daily, while minding your diet and rebelling against gluttony and laziness. Even though dust you are and to dust you will return. But every exercise can be so much fun and every healthy meal can fill you with so much gratefulness and energy.
    • If you want to be rich, you have to discipline yourself to save every penny and develop your competence levels high, so you can provide as much value to the markets as possible. But in the end, you will leave everything behind. There is no form of money you can take with you to the other side. But you can really find happiness in developing your talents and providing value to the world.
    • If you want deep relationships, you have to water them daily like a flower, pull out all the weeds that are trying to stifle your love, but still everything comes to an end and relationships are nothing but broken glass. But relationships are meant for enjoying the present moment, not controlling what will happen with them in the future.

    Consistency and daily struggle are the hard road that slowly leads to success. But even if struggle doesn’t make you massively successful, you should find satisfaction in the fact that you revolted and that you fought. It’s the path that matters, not the end goal. The fact that you are rebelling against the absurdity of life is what counts.

    Sisyphus smilingAlbert Camus suggests three aspects as part of the revolt and fight against the absurd life: Revolt as never settling and accepting any reconciliation in your struggle, freedom as the fact that you are completely free to believe, think, behave and do with your life as you want, and passion as a way out of an absurd life, initiated by the question: if there is no single meaning and one sure direction in life, why not follow a diverse and rich life experience?

    Now imagine Sisyphus happy. Be happy.

  • Attention span – the ultimate advantage today

    A big disadvantage of today’s time is the so-called “fast food” characteristic of the society. You can see it in almost every aspect of life. Not only are fast food restaurant chains thriving, people want to get rich overnight, relationships that last years are a weird thing, and the average person unlocks their mobile phone around 200 times per day and locks it back the next second.

    We could describe the elements of the “fast food” disease that people suffer from as the following:

    • I’m a special snowflake; things should come to me easily without any real effort
    • I want things now and I definitely don’t want to wait
    • I want to experience everything very quickly and move on to the next thing as soon as possible
    • I easily get bored or irritated, that’s why I constantly need new stimuli
    • Everything that distracts me helps me keep busy and feel alive

    Fast to get, easy to consume and constantly providing something new together with aggressive distracting notifications is what people are addicted to today. Severely addicted. That’s why reality shows, get-rich-quick schemes and mental masturbation articles are thriving.

    The “fast food” society brings many problems – from overspending and overeating to shallow relationships and high anxiety levels. But the mother of those problems is absolutely the shortened attention span.

    The vicious circle behind it is quite simple. People consume products or do activities that require almost zero effort, including only a short attention span. Not training the discipline muscle and attention span leads to even shorter attention and general low cognitive performance capabilities. Soon you aren’t capable of reading 5 pages of a book without wanting to go to the toilet or checking the fridge.

    Attention span is the length of time during which a person is able to concentrate or remain interested in a task or an activity.

    Without proactively directed attention for a longer period of time, you can’t do a single thing that really matters in life. You can’t learn new things, you can’t create in the flow, you can’t form deep relationships, you can’t grow and improve, you can’t choose what to focus on, you can’t complete complex projects and you can’t even follow your own goals, nothing.

    You can only react to what’s happening in your environment. You can’t be really proactive. That’s why you should go into the opposite direction of the fast food society.

    Attention span

    Producers have an extremely long attention span

    In today’s society, we know two types of people – consumers and producers. Consumers only consume, nothing else. They do the easy things. They spend (borrowed) money, play lottery, entertain themselves on social networks and in clubs, go to a job they hate and hope for better times. They do all the tasks and activities that require a short attention span (or a passive attention span, as we will see).

    Consumers and short attention span people have no problem:

    • Talking to a friend over coffee and constantly checking their mobile phone
    • Working for 15 minutes and then starting to gossip
    • Visiting a nice tourist destination, but first taking a selfie
    • Reading an interesting article on the internet and already browsing photos of funny cats
    • Changing partners faster than underwear
    • Buying more and more new products (clothes, cars etc.) because they get bored by the old ones
    • Eating too expensively, daintily, too much or too soon

    The average attention span of a human today is 8 seconds. A goldfish has the attention span of 9 seconds.

    Producers, on the other hand, are building products, providing services, creating things, forging relationships, innovating, thinking, strategizing, growing, learning, putting together new concepts and providing value to different markets. Producers do all the things that require a long attention span and strong focus. That’s why consumers are getting (mentally) poor and producers are getting rich.

    Not to get confused, you have to understand the word producer in a broader sense. Producing is every task that leads to a positive outcome of creating something valuable or beautiful. Producers with a long attention span have no problem:

    • Talking to a person for hours without checking their mobile phone to forge a multidimensional relationship and to really understand the person they’re talking to.
    • Working straight for hours or even days in a flow to create a product, service, piece of art or any other valuable thing.
    • Reading for hours and learning new things and developing their competences.
    • Building strong and everlasting key personal relationships that get deeper and deeper with years.
    • Resisting compulsive buying or emotional eating and instead following their own health, wealth and other goals they have in life.

    Producers usually live a happy, fulfilling and rich life. Because they put in the effort. They don’t go for the average and they don’t want to become passive zombies with the attention span of a goldfish.

    That’s why you have to become a producer and you have to make sure that you can hold your attention on a single thing for a very long period of time. An extremely strong, focused and long attention span will bring miracles into your life. So let’s look at how to do that.

    Passive and active attention span

    Have you ever wondered how come you can watch TV, browse the Internet or lie on a beach for hours, but you can’t do the same when you’re working, reading or learning something new? How you can focus all your attention with ease when it’s time to binge watch a TV show, but when you are reading a book you get lost on the second page?

    Why is it easy to spend hours in front of the TV, completely focused? It’s because we know two kinds of attention – a passive and an active one. Your attention is always directed onto something, except when you’re sleeping (and even that can be discussed). And you’re always doing something when you’re awake, merely by existing.

    Depending on the task you do, you can be physically, mentally, emotionally, spiritually or socially actively or passively involved in a task. Being passively involved means that you are only witnessing something, you don’t play a very active role. Your effort in the activity, your contribution is low. You are either hibernating while things are happening around you or you are repeating something that is very familiar to you.

    Active attention, on the other hand, requires a lot of effort. It requires focus, presence, involvement, discipline, consistency, activation of all senses, engaging your mental capabilities, and so on. Active attention takes place when you consciously put effort into achieving something meaningful.

    Something meaningful means everything that’s connected to why we are here on this planet – to grow (personal improvement), to contribute (create value) and to enjoy life and connect with other people. To grow takes effort, to create takes effort, to connect with people takes effort and to be really happy with yourself and enjoy life takes effort; not only effort, but also a long attention span.

    Passive attention – Low effort Active attention – High effort
    Low physical, analytical, creative or communicational effort High physical, analytical, creative or communicational effort
    • Procrastinating
    • Repeating routine tasks
    • Small talk
    • Watching TV
    • Reading news
    • Playing video games (not all of them)
    • Participating in a low-quality meeting
    • Feeling sorry for yourself
    • Complaining
    • Being indecisive
    • Checking social media
    • Listening to music
    • Gossiping
    • Small talk
    • Eating quickly prepared low-quality food
    • Browsing the internet
    • Playing email ping pong
    • Instant messaging
    • Playing lotto
    • Spending money
    • Going on a miracle diet
    • Setting and following your own goals
    • Brainstorming and analyzing ideas
    • Creating in the flow
    • Learning new things
    • Developing competences
    • Writing, drawing, programming
    • Organizing & leading a productive meeting
    • Upgrading your mindset
    • Thinking of a solution & following through
    • Making a proactive decision
    • Sharing quality ideas on social media
    • Listening to online courses
    • Really getting to know a person
    • Building a deep and quality relationship
    • Cooking a healthy meal
    • Using the internet to learn new things
    • Replying to an email in the shortest way
    • Meeting new people in real life
    • Starting your own business
    • Saving money
    • Changing your health lifestyle
    Consumers Producers

    Doing things that require a short attention span is the easy road. Doing things that require a long attention span means undertaking the hard road. And with time, the hard road becomes easy and the easy road becomes hard. That’s why you have to take the hard road and strengthen your attention span.

    It may be true that it’s in our genes to do all the things with the short attention span. Nonetheless, easy cognitive activities often bring instant gratification. For example, easy cognitive activities can bring you short-term benefits like:

    • Constant happening that’s driving you away from yourself and the pain of life (constantly checking the mobile phone, gossiping etc.)
    • Instant excess of calories (eating a bag of chips in front of TV)
    • Saving energy – physical, mental (with zero body or brain exercise)
    • Fake feeling of connectedness (having 1000 Facebook friends but no real friends)
    • Getting something for nothing (playing lotto, going on a “miracle” diet)
    • Zero effort fun (playing video games instead of doing sports etc.)

    That may all sound like a good deal. But it’s not. It may have been a good deal back in the jungle (where food, people and distractions were rare), but today it’s nothing but a series of bad decisions that lead to a poor quality of life in the long term.

    Doing only activities that require a short attention span leads to being broke, fat, doing a job you hate and spending time with people you don’t like. It may be bearable as long as you have enough distractions, but it’s far from the good life you deserve.

    The zombie life is bearable as long as you have enough distractions that help you forget about it. That’s why with time, you need more and more activities that require a short attention span.

    That’s why you need to slowly move away from activities that require a passive and short attention span to the ones that require a long active attention span. You need to start building up your focusing capabilities. It may be hard at the beginning, but in the long term it will bring you a whole new level of quality of life.

    Training your attention span will slowly lead you to easily do things like:

    • Not giving up easily and becoming more resilient
    • Saying no and avoiding any kind of distractions
    • Strategically planning and setting goals with the long-term view
    • Increasing your competence level
    • Brainstorming hundreds of ideas
    • Creating different kinds of products and art
    • Working in a flow for hours day by day, even for weeks on a single task
    • Slicing, managing and finishing complex tasks
    • Better observing what is happening with you (body, mind, emotions, spirit)
    • Better observing what is happening in your environment (trends, people etc.)
    • Making better decisions about your wealth and health
    • Many other benefits

    Building up your attention span and doing activities that matter is a good deal today. The best deal you can go for. That’s the deal you should go after. So let’s look at some practical advice on how to build up your attention span.

    There is no person in the world with a short attention span who can successfully deal with life challenges that await us all on the life path.

    Training focus

    How to build your attention span

    Now that we know how important attention span is, let’s look at a few core techniques for how to improve it. As long as you’re at least a bit motivated to improve your concentration, it’s not hard to do it. The techniques to build up your attention span fall into one of the following categories:

    1. Get the experience of how awesome it is to be focused and how good results it brings
    2. Make room in your life and get rid of things that are corrupting your attention span
    3. Deliberately practice your concentration abilities with different exercises
    4. Use things that help with concentration

    The best advice is to build up attention span naturally with small additions to your life. Start a new hobby you’re obsessed with. Turn off all notifications on your mobile phone. Try to meditate for a few minutes or challenge yourself with a brain game. Add almonds to your snacks.

    By doing small activities like these and consequently building up your attention span bit by bit every day, results will accumulate and you will soon become scary focused superhuman. Now let’s dive deeper into these ideas.

    1. Find one productive thing you are obsessed with

    If you don’t have the experience (or you had it long time ago) of being concentrated and focused and you’re not aware of what magical results an unbreakable attention span can bring, you won’t see any sense in it. You have to feel it in your bones and see concrete results that come with the ability to focus.

    That’s why the number one thing I recommend if you suffer from a short attention span in general is to enter the search mode. Try dozens and dozens of different things (that require active attention), including sports, arts, hobbies etc., and find that one thing (the so-called fit) that will ignite a spark in you. Find that one thing that will awaken passion and utter obsession in you.

    Because when you find that one thing, your fit, something magical happens. You become more focused and concentrated without even trying to be focused. You just don’t think about it. You want to do it over and over again. Like a video game or watching TV, only that you are actively present.

    For example, if you find a hobby you like, you can devote hours and hours of your free time in the afternoons and weekends to it. You don’t have to struggle. You just do it and get lost in the flow. And as you have probably figure it out, watching TV doesn’t count.

    Try as many things as possible and don’t give up until you find that one thing that will change your life forever and naturally teach you how to be more focused. Here are some ideas for what to try:

    • Try 10 different sports and find the one that fits you best and you want to do it every day
    • Find a list online of all the hobbies and try a few of them
    • Create something – an article, a poem, a computer program, anything you like and then do it over and over again, day by day
    • Go to a public library and scan all the sections and books until something really draws your attention (it must feel like a magnet) and then read everything on that topic
    • Start an online course on something that has always interested you

    The catch is that when you have an experience of being utterly focused on something, you will not only train your attention span, your brain will get a model and an experience that can be transferred to other areas of life. You won’t struggle to focus anymore, but will have an easy time devoting your attention to things for as long as you want.

    2. Unplug yourself and simplify your life

    A very sad truth is that mobile phones are the number one attention span killers, together with other electronic devices. Technology is like fire. You can cook yourself dinner with it or burn yourself. You want to use technology to your advantage. You have to be smarter than the average user.

    How to be smarter than a person with an 8-second attention span?

    • Turn on “do not disturb” when creating in the flow or spending time with other people
    • Turn off notifications on your mobile phone
    • Don’t look at your mobile phone the first and last 60 minutes of your day
    • Delete all mental masturbation apps
    • Check email and social networks only twice a day in bulk
    • Get rid of the mobile phone, like I did
    • Go to regular technology detox sessions

    The second biggest executioners of attention span are stress, anxiety and overload. You need to do fewer things and do them in higher quality. No matter how much you train your attention span, it’s still limited. That’s why you have to treat it as a very precious resource. You have to simplify your life and focus on only a few important goals that will really make you successful and happy.

    Here are a few ideas for what to do, all leading to increasing your margin in life:

    • Commit to fewer projects and obligations
    • Get rid of toxic people in your life and have a few really quality relationships
    • Cancel unproductive meetings and send fewer emails
    • Use fewer apps, watch fewer TV shows
    • Sell things you don’t use, spend less and disinvest

    Build up your attention span

    3. Deliberately build up your cognitive endurance and attention span

    It’s very easy to deliberately build up your cognitive endurance. You do it with gradual progress. Pick an active attention task you like. If you don’t know which one to do, use the search mode as we discussed. Perform it every day. Make sure you do it for 1 – 10 minutes longer every day. Repeat, and in a few weeks you will be impressed with your progress.

    Your attention span is like a muscle. You train it and it gets stronger with time. In the beginning, progress is fast, then it slows down and at some point you reach a plateau.

    The good news is that the plateau can be doing a thing from the moment you wake up until late hours for weeks or even months in a row. But you don’t need that. If you learn to concentrate for a few hours daily, you are already 10 – 30 times more capable than the average person.

    There are so many ways how you can train attention span muscle. Here are only the most popular ones, you can try to:

    • Read or listen to books
    • Play brain games or chess
    • Perform a new cognitive demanding skill (programming, writing, designing etc.)
    • Meditate
    • Play an instrument
    • Practice yoga
    • Practice observing or mindfulness skills
    • Cook healthy meals

    4. Other things that will help you with your attention span

    Things that hinder your cognitive abilities also hinder your attention span. Not taking good care of your body and brain hinders your cognitive abilities and consequently your attention span. So take good care of your body and mind, and you will be rewarded with a better ability to focus.

    • Learn to manage your emotions better
    • Use a timer for starting and stopping a certain task
    • Get enough sleep
    • Regularly exercise
    • Drink enough water, at least 2 – 3 liters per day
    • Make sure you don’t get sugar crashes (by overeating sugar or not eating food at all too long)
    • Eat brain foods like nuts, berries, eggs, spinach, salmon and oatmeal
    • Research supplements like Omega 3 Fatty Acid, Ginkgo Biloba and others
    • Have no-interruption days in your calendar

    Now, these things are only aids, they won’t do miracles for you, but they absolutely help. They are like food supplements in general, they can’t save a poor diet, but they are a valuable addition to a healthy diet. The good news is that not only your attention span will get better if you follow these suggestions, your overall health and productivity levels will improve as well.

    Homework

    Commit to building the longest attention span in the world

    Go into a different direction than everyone else. When people are getting more and more lost in distractions and can’t read or create for 8 minutes straight, do the opposite. Be smarter, work smarter and don’t get seduced by the “fast food” paradigm. It doesn’t do any good with years.

    • Train your attention span so you can easily read a book in a day. And do that several days in a row if necessary. Make sure you have no problem reading a 20-minute article on the internet, like this.
    • Train your attention span so you can work in the flow on a complex task for days or even weeks from early morning until you go to sleep.
    • Train your attention span so you can easily put effort into learning a new skill, even if it takes months of daily hard work and practice.
    • Train your attention span to the point of meditating as long as you want, being completely focused on your body when training and being aware of your emotions all the time.
    • Train your attention span to the point where you can easily talk with a person for hours, completely aware of their words, feelings, movements, actions and other body language responses. Communicate with people not to respond, but to understand.

    Commit to building the longest and the strongest attention span of all humans in the world. Regularly train your discipline and regularly train your attention span. Constantly improve. Make sure you can focus proactively on different tasks and activities for as long as you want; all the way until you earn some rest and you can go into a passive mode for a while. But not for too long.

    You aren’t a special snowflake. Work hard if you want results in life. And it all starts with the ability to focus.

  • The only solution on the table if you are feeling stuck

    Many times, we feel stuck in life. You may feel like you are stuck in a relationship, in a job or in life in general. It happens to all of us. It’s a shitty mixture of feeling paralyzed, depressed, overwhelmed, hopeless, being in doubt about the future and many other similar negative feelings.

    You may not have suicidal thoughts, but feeling stuck can often go even so far that you may just want things to be over (with your life). It’s definitely not a pleasant feeling.

    You usually get stuck after making a series of bad decisions. It can be a few major bad decisions like getting into business with the wrong person, making a big bad investment etc. or several small bad decisions like not taking care of your body daily, drinking too much alcohol, not following your True North, ignoring your feelings etc.

    No wonder that people most often feel stuck in their:

    The most important question is: what should you do when you are feeling stuck?

    Feeling stuck

    You are not really stuck, there is something else

    Here’s the good news. If you are feeling stuck, you aren’t really stuck. You are only spending your time, energy and other resources wrong. There is nothing else. It’s more than obvious that doing the same things and expecting a different result is crazy. It’s actually the official definition of craziness.

    You aren’t stuck, you’re only spending your precious time, energy and other resources wrong. You aren’t following your True North.

    In reality, you can’t be really stuck, because life always goes on. Your seconds of being alive are passing by. Everything is moving and going forward, and so are you. You can’t stop time, so you can’t be stuck. You can only be making wrong decisions about spending your resources. You can only be committed to the ill life strategy.

    If you are asking yourself why you’re doing that, there is a very simple answer. Because in comparison, the pain of being stuck is smaller than the pain of freeing yourself and doing something about it. There are certain benefits to being stuck you are enjoying. They can be enjoying the comfort zone, emotional security, financial security, being used to people and things, and so on. Deep down, you know very well what it is.

    You feel stuck because things are too bad to stay and too good to leave.

    Most people wait until the pain of being stuck becomes much bigger than doing something, just anything. And by then it’s usually far too late to constructively solve a problem without severe damage. People wait until they get a serious disease, go bankrupt, the relationship becomes extremely abusive, they burn out or experience a psychological collapse because of work pressure.

    Yes, at some point the pain of not acting becomes too strong. But there’s a rule. Kill the monster when it’s still small. Well, don’t kill anything, but you get the point.

    The more you ignore the monster, the bigger and stronger it becomes, and it’s going to eat you sooner or later. If you don’t act as soon as possible, a collapse is inevitable, and waiting until the collapse is a sure way to completely destroy your life.

    Stuck Quote

    Homework

    So the first exercise you should do is to list all the benefits you are enjoying while being stuck. They are usually deep psychological and emotional reasons that drive you to cling to a certain situation. What’s so good about it? What are you really afraid of?

    You may feel like you don’t deserve to be happy, that you aren’t good enough, you may be afraid of financial insecurities, that you won’t meet a new person who can treat you better etc. There is always a deep psychological reason why you cling to where you are and you must become aware why you’re doing that. Usually you also lack self-confidence in that area big time.

    Stuck in life

    When you are feeling stuck, solution is in craziness

    The solution for freeing yourself when you feel stuck lies in craziness. What do I mean by that? If being crazy means doing the same things and expecting a different result, then starting to do different things will bring you a new result. Yes, it’s that simple – you aren’t stuck, you’re just spending your resources wrong. That means you have to start directing your resources (time, energy, money, creativity etc.) into a new direction.

    You must start doing different things and you must start doing things differently. That’s all.

    When we talk about starting to do different things, there are two ways you can go. You can start making even worse decisions like start drinking alcohol, blaming other people, start gambling etc. or you can start making better decisions. The latter is what we are looking for, but I hope that is obvious.

    What’s really important is that there is a simple solution for feeling stuck that I have seen over and over again. When somebody feels stuck, the moment they start doing a small new task they haven’t been doing before to change their situation, a big burden lifts off their shoulders.

    The first step is the hardest but when you do it, a whole new world opens up to you. You can start feeling the energy flowing again. It usually takes only a small kick and the soul boat starts drifting again on the river of life.

    Kick yourself a little bit in the butt and life will start flowing again.

    If you want to live the life you want, you have to put yourself first, be a little bit rebellious and stand up for yourself. You’re feeling stuck because you are putting yourself in a position of a victim. It’s the worst kind of mindset you can operate from. So push yourself out of the victim mindset.

    Nobody gets the quality life they want handed to them on a silver platter; we must all fight for it. Life owes you nothing, it was here first. The important fact is that life rewards those who master its rules. And one of the important rules of life is acting or, according to the Nike slogan, “Just do it”.

    But when you act, you have to observe the feedback you are getting from the environment and from your inner self, and if it’s not working, you have to act differently. It’s that simple.

    Answer three simple questions and do one small thing

    Homework

    So if you’re feeling stuck, gather all the energy, motivation, will and determination that’s left in you and make three simple choices, answer three very simple questions:

    • What are you willing to stop doing?
    • What are you willing to start doing?
    • What is the smallest single step you can take into a new direction?

    This one single step is really important. It can be getting a massage as a signal to life that you are putting yourself first, it may be updating your CV and then sending it to a few companies, it may be showing with your behavior that you have enough of being abused, or it might simply be reading a book.

    It may be getting up a little bit earlier and meditating, it can be deciding to let it go or anything else that will serve as a signal that you aren’t stuck anymore.

    One small act is usually the tipping point that gets you going again. You have to do one single thing you haven’t ever done since feeling stuck, and then piggy-back further positive changes on that one epiphany moment.

    One single act is often the only thing you need to start feeling unstuck. So do it now!

    Why does it work? Because it’s a simple reminder that you possess all the power necessary to change your life situation. At any time and in any place. Nobody can take that away from you. You are the one who chooses who to spend time with, where to focus your energy and what you will do with your life.

    You are the one who can take action, innovate your way out of shit and take a step towards a better life. You already possess all the power needed.

    If you are deep in shit, stop digging.

    Understanding global and local maximum when feeling stuck

    Local maximum
    Achieving local maximum. But is there a higher hill to climb?

    In mathematics, there is a concept known as local and global maximum. It’s an important concept that can also be applied to a personal life.

    A global maximum is the point where you would enjoy life the most, achieve your true peak performance and maximize all the potentials you have.

    Honestly, it’s pretty hard to achieve that point and it takes a special kind of character. It takes an enormous amount of experimentation through the search mode, and you often have to change many diets, partners, careers and behavioral patterns.

    Then there is the local maximum. The local maximum means maximizing your quality of life and success levels in different areas with your current life settings. You search for a position and behavior for yourself that gives you the most out of your current life situation.

    • Global maximum: Completely changing your life settings – you make one or several new big decisions (like changing a job, getting a divorce, saving all the money possible etc.)
    • Local maximum: Maximizing your quality of life in current life settings – you start making small better decisions (like letting go, getting a new hobby, changing your behavior towards a person, slowly paying off your loan according to a plan etc.).

    Now, why are those two concepts important? Many times, it’s obvious what the best thing to do is when people are feeling stuck. You don’t like your job, change it. Your partner is abusive, leave them.

    But the problem is that things rarely get so bad that the pain of staying would be greater than the pain of doing something and leaving. The benefits of staying (either emotional, material or whichever security) are bigger than the effort necessary to act in a big way.

    It’s kind of a “too good to leave, too bad to stay” situation, but most people decide to stay. Because things aren’t painful enough, even though they are getting worse. So acting is absolutely better than doing nothing.

    If you know that going after a new maximum is just too much for you (changing a job, getting a divorce etc.), do something small that will maximize your current situation. There is always something you can do to be in a better position.

    • You can change yourself
    • You can negotiate
    • You can communicate differently
    • You can start treating yourself better
    • You can set strict boundaries
    • You can strategically protect yourself

    It’s a no-brainer that you are feeling stuck if you see your only option as leaving or giving up on something that is dear to you, but at the same time you know you can’t do that, it’s just too hard. Well, admit that to yourself and do something to maximize your quality of life in current life settings.

    If you can go after completely new life settings and draw the line in the sand, do it. But if you know you can’t undertake a different road to get unstuck, do something new and small that will get you to feel unstuck in current life settings.

    To find out whether you should go (if you are ready to go) for a new maximum or stay at the local maximum, simply employ optimal thinking. Ask yourself: What is the best thing I can do in my current situation to get back on track? Your intuition will tell you what to do.

    “Even if you’re on the right track, you’ll get run over if you just sit there.” Will Rogers

    Nevertheless, if you decide to stay at your current life settings, make sure you protect yourself. Things will probably get worse and you must be ready for it. Make sure you’re building options for yourself in current life settings. If things get much worse at some point, the transition will be smoother. If not, learn to enjoy life under current settings, but be prepared. Play your cards smart.

    Free yourself

    Homework

    If you’re feeling stuck, start playing and free yourself

    To get unstuck, you have to be more assertive, there is no other way. An important truth of life is that if you want to function well, you have to be a healthy assertive person.

    A healthy assertive person is a person who likes themselves as they are, has a strong sense of self and their autonomy, has no problems with their needs being met, knows how to express feelings, knows where they’re going in life and what they want, is not afraid of conflict, knows how to set boundaries, takes initiative and contributes creative ideas.

    There is no stuck in the definition of an assertive person.

    So you have to start treating and listening to yourself better. You have to stop abusing yourself or letting yourself be abused. When feeling stuck, there is nothing but a lot of abuse.

    Instead start loving yourself, build up your self-confidence, become assertive and start playing again, like a kid. A kid who plays, can’t be stuck. If you are really so stuck that you have zero ideas on what to do, here’s a few of them:

    1. Challenge your fears, just a little bit
    2. Break your routine with something new
    3. Change the way you think and look at things
    4. Start communicating with a new behavior
    5. Do something extremely fun or take a trip
    6. Start exercising
    7. Volunteer for charity
    8. Get a pet
    9. Get yourself a small garden
    10. Write a novel about your being stuck situation
    11. Draw a picture about your being stuck situation
    12. Make new friends
    13. Analyze yourself and get to know yourself better
    14. Figure out if you are maybe a chronic procrastinator
    15. Try doing the opposite just to see what happens
    16. List all the possibilities you have, and keep an abundance mindset while doing it
    17. Take an online course or read a book about your life problem
    18. Do one thing that you really enjoyed as a child
    19. Write down 50 ideas on how you can help your company to perform better
    20. Find a mentor
    21. Increase your margins and disinvest yourself
    22. Do all the mind exercises to think better

    Now go out and play, do something new. You only have one life. And remember, you aren’t stuck, you’re just spending your time, energy and other resources wrong. So shape a better life strategy. You only live once.

  • Valley of Death – where your dreams go to die

    Every single startup has to go through the Valley of Death very early after being born. The same goes for personal goals and dreams. Unfortunately, around 80 % or even more businesses die in the Valley of Death; and the same goes for people’s goals and dreams. Getting trapped or lost in the Valley of Death means that startups and people die (inside) or at least turn into zombies, what is nothing but a living hell.

    Before entering the Valley of Death, your imagination, visions, optimism, and even a little bit of naivety play a very important role – you need all of them to undertake any kind of adventure and start following your big goals and dreams. Without a dream of a greater life for yourself, you never take the first step.

    You need to be a little bit naïve in the beginning, blinded by all the strong motivation and enthusiasm. That’s what leads you into action. But soon after taking a few serious steps, you enter the Valley of Death. There is where visions, imagination and optimism face a harsh and cold reality and often die.

    In business and personal lives, people go after their dreams, but soon after figuring out how hard it is, they give up and turn into zombies. Most often only because they give up too soon.

    The Valley of Death is a place where it gets tested who has the character to succeed and who doesn’t, it gets tested who really deserves it and who doesn’t. The Valley of Death is a place where you must show that you want it badly enough, that you will never give up, that you will learn, improve, adjust, play smarter and smarter, and somehow find a way through the Valley reaching the safe side.

    Valley of Death

    It’s true that crossing the Valley of Death is dangerous and tough, but it can also be a daring and exciting adventure, especially if you love challenges. And as you probably know the saying, life can only be either a daring adventure or nothing.

    I often found myself in the Valley of Death. When I started my own businesses. When I started to take care of my health and wealth and several other times in the past when I was naïve about how easy it is to succeed at something.

    I still am in the Valley of Death with this blog, and I am drawing the map (validated learning, in other words) for getting out of it as quickly as possible. I am even deeper in the Valley of Death in trying to learn how to code. I’m just somewhere in between my imagination of how I could also be a hacker and the reality that learning to code is not that easy at all.

    The point is that many times in my past, I walked through the Valley of Death proudly as a winner; and several times, I brutally died and learned hard lessons of how your dreams can be stumped by life with no mercy if you don’t play your cards right. So I want to share a few key lessons for how to successfully walk in and through the Valley of Death and what to do when you realize that you may not make it.

    Nobody is born to die in the Valley of Death

    Nobody is born to become a zombie. Nobody is born to die in the Valley of Death. Nobody is born to live a miserable life. In the beginning, we all have big dreams for what we want to do with our lives – who to become and what to achieve.

    But it’s easy to dream when you are just a kid and don’t yet have any experience with the harsh reality. Then after becoming an adult, two things can happen:

    Your life is either a daring adventure …

    You learn how to walk through the Valley of Death and you persevere at following your dreams no matter what. You face your fears, you fight, you make smart decisions and put in the effort to get what you want. Sometime you make it, sometimes you get knocked down, but you never give up.

    You follow your life vision, without any option to retreat or surrender. When you get knocked down, you know that there must be another way to get to your dream. You know that you can always innovate your way out and you can always make a step towards a better life. You know that beginnings are hard, but with time, the hard road becomes easy.

    No matter how hard life is, you decide to live it as a real adventurer. As you have probably guessed, that is a small minority of folks.

    … or nothing

    Unfortunately, the majority of people are on the other side of the spectrum. The other side of spectrum is not somewhere between a good life and a life that sucks, but on a scale where the only axis is measuring how much life sucks. It can be from being completely miserable and depressed to only somehow unsatisfied (with your job, spouse or life in general) but anyway, no matter where you are on the axis, life still sucks.

    Life can only be a daring adventure or nothing, there is no middle path.

    You probably know the scenario of how quickly life can become nothing. You give up after the first few failed attempts of going after your dreams and turn into a zombie. A zombie going everywhere life kicks you, hoping for the best. Life rarely kicks you where you really want to be. Such behavior is also known as reactive behavior.

    The majority of people give up when they set their foot in the Valley of Death for the first time. Because it seems so hard and scary. Nevertheless, it’s a valley full of CRAP – criticism, rejections, assholes, pressure and other traps.

    So people rather turn back and go into the safe zone, often not aware that the comfort zone is turning them into a zombie. That’s sadly where most people are, usually right after graduating and getting their first job.

    Comfort zone Valley of Death Success
    Zombie mode C.R.A.P. God mode

    Even though people turn into zombies, they usually keep dreaming. They keep dreaming of a good life, only without doing anything. They play the lottery, watch TV, subscribe to multi-level marketing from time to time, argue in bars, and so on.

    They dream a lot, they talk a lot, but they stay at zero. Because only zero can invite vivid imagination, only zero can keep you in the world of naivety, where you can dream and talk a lot but do nothing, where you can flirt but never go after the first kiss.

    Zero is where you can dream, but a single step into the Valley of Death is where your dreaming stops, it’s where your imaginary world meets reality. So you have to decide between staying at zero and keeping your dreams or facing harsh reality.

    Zero invites imagination

    Zero invites imagination

    The easiest thing to do in life is to stay at zero and only dream and talk. Everyone can do dreaming and talking, and most people stay at this stage. You build a kind of psychological defensive system to protect your self-image. You dream like when you were a kid, a kid with zero experience and a vivid imagination.

    Practical examples
    • If I decided to take good care of my health, I could be on a magazine cover.
    • If I decided to take good care of my wealth, I could be a successful investor.
    • Someday I will make enough money to buy myself a small house in nature.
    • One day I will meet the love of my life.
    • I am smart, I can easily learn how to program.
    • This is such a good business idea; I could build a successful company around it.

    It’s so easy to dream about how fit you could be if you haven’t stepped in the gym a single time. It’s easy to dream about how successful an investor you could be, if you haven’t made a single investment in your life and lost some money. It’s easy to dream about a house you want if you haven’t checked prices in real-estate listings at all or gone to the bank asking even for general loan terms.

    It’s easy to dream about the love of your life if you haven’t gone on a single date in years. It’s easy to dream about being a hacker if you haven’t written a single line of code. It’s easy to dream about being a successful entrepreneur if you haven’t tried to sell a single thing ever in your life. Zero always brings vivid imagination.

    When you are at zero, you are frankly at the same level as that 7-year-old kid with no real life experiences.

    If you don’t have experience with something, you simply can’t know it and understand it. You can talk, you can dream, you can imagine, you can defend your point of view and your assumptions, you can protect your self-image by creating an imaginary world where you are successful as shit, but in reality you know nothing. You are like Jon Snow.

    After zero comes beginner’s optimism

    You are at zero, dreaming about doing something with your life, and then finally at some point you decide to go after the goals you always dreamt about. Usually there is a trigger – inspiration or desperation.

    Mid-life crisis, relationship breakups, losing a job, neighbor buying a new fancy car, best friend starting a successful business, getting a business idea, falling in love and similar events are frequent triggers that kick you straight out of the comfort zone and into the Valley.

    And that’s good. Deciding to really make something out of your life and not only dream about it is awesome. But there is usually a big problem. Initial vivid imagination starts turning into beginner’s optimism. You add to your dreams sentences like: It can’t be that hard. If s/he could do it, I can do it too.

    Don’t get me wrong, you have to be motivated, enthusiastic and optimistic for every goal you go after. The problem is when beginner’s optimism helps you lie to yourself and continue living in a bubble of imagination now called a fake feeling of progress.

    Practical examples
    • You go on a diet without really changing your lifestyle and you can’t wait for it to end. You measure your progress only by your weight and no other metrics.
    • You invite a salesman of financial products to your home, to present all investment opportunities and advise you on the best ones that will make you the best ROI.
    • You create accounts on online dating sites, you chat with folks on Tinder, Snapchat or wherever, but you never really go on a date, you never escalate or make a move.
    • You learn the basic syntax of a programming language and then switch to a new one and a new one, never really diving deep into a language and mastering it.
    • You write a business plan with a financial plan for how you’re going to earn millions in a few years. You never really try to find customers for your products.

    In other words, you do the easy stuff that leads you nowhere. On top of that, you live in a lie of how successful and awesome you are becoming.

    Obviously living in a lie is not a superior strategy for walking through the Valley of Death as a winner. That approach is closer to entering the Valley with your eyes blindfolded hoping that somehow you will manage to avoid all the traps. Few are that lucky.

    Regret Minimization Framework

    It’s time to face the harsh reality and stare into Death’s eyes

    The more you lie to yourself, the harder it is when you have to face the harsh reality. Sooner or later, a trap or a barbed wire bursts your bubble of naivety and you have to deal with real facts.

    You have to face the reality that to achieve anything great in life, you have to invest really a lot. You can’t be only interested; you have to be committed, dedicated, persistent, resilient, focused and much more. This is where most people give up, run back into the comfort zone and forever turn into zombies.

    Practical examples
    • Losing weight stops after squeezing some water out of your system and then the yo-yo effect happens when you finish with the diet after several weeks. You go to a personal trainer that writes you a dieting and exercising program and when you see that you have to completely overturn your lifestyle if you want to permanently lose weight, you rather go back to your old habits.
    • The “once in a lifetime opportunity” investment you were sold by a financial advisor starts losing money. You open a book about investing to get more knowledge why that is and get completely confused by all types of investments, markets and financial products complexity, and simply give up.
    • You go on a few dates, get rejected, and when you finally don’t get rejected you figure out that the person is far from your ideal partner, but anyway you somehow settle, because you are too afraid of one more rejection.
    • You figure out that a basic (really basic) programming challenge takes a lot of mental effort, hours of intellectual work, googling and fighting with the problem. So you again give up instead.
    • Now that you built your shiny product based on the business plan, you finally try to sell it and nobody wants to buy it. You realize on your own skin that “build and they will come” doesn’t work.

    All that hurts, but here is the most important secret of life. Every single master was once a beginner. And every beginner in whichever field was in such a naïve and painful situation. That’s normal and that’s natural. It’s part of the process of becoming great.

    All great people, all high achievers and all billionaires find themselves in such situations in life – realizing they had no clue what it really takes to be successful. In the startup world, there is a saying that every successful startup goes through a big crisis or two and has to look death straight in the eyes before finding the path to real success.

    This tough situation is very nicely described in the saying that in the dark, stars shine the brightest. So the only question is, what do you do next, when you find yourself in a situation full of dark and horror?

    In the dark, stars shine the brightest.

    You have only two choices, either you face the harsh reality and really learn how to walk through the Valley of Death or you go back to the zero, back into your imaginary world, where you can dream as big as you want, but in reality you aren’t really living life.

    At this point, you have to decide to either become a real adventurer or a zombie. Will you take the blue pill or the red pill? That isn’t really a choice, you absolutely have to go for the adventurer option. You only have one life and it’s too precious to live it as a zombie.

    Adventurer

    Decide to learn how to walk through the Valley of Death

    After seeing the gap between your imaginary world and reality, and after realizing that hope and beginner’s optimism are a good beginning but not a superior strategy, it’s time to really learn how to walk through the Valley of Death.

    Now, everyone has their own Valley of Death, depending on their goals, environment, life situation and many other factors, but general rules for walking through the scary valley are the same.

    It’s not easy, but you have to think long-term

    The first fact is that if it were easy, everybody would do it. If it were easy to get fit, rich, fluent in a (programming) language, build healthy relationships etc. everybody would do it. Because it’s not easy, only a minority is willing to put in the effort and commitment. If you read this article all the way to this point, I’m sure that you are part of this minority!

    If it were easy everybody would do it.

    So for every big goal you want to achieve, know that it will not be easy, but hard. Probably extremely hard. Usually we are talking about years of hard work and dedication.

    In the frame of 5 to 10 years, you can usually see big results – in your body structure, bank account figures, business size and profitability or your competences at a mastery level. But although it’s hard, it can be done. Many people have done it and so can you. Just keep the long-term view.

    Always carefully manage your expectations

    Next to admitting to yourself that it won’t be easy, you have to know that the starting point you have matters a lot. That’s where life isn’t fair, but you have to accept the rules of life and play by them.

    Your genes, your IQ, how rich your family is, how well you were raised, where you live, how early you started to work on your goals and so on, it all greatly influences the potential you have and how fast you can achieve it.

    The shittier your starting point is and the more ambitious your goals are, the more you will have to work hard and smart and the longer it will take you to get to your goals. That means you have to pick challenges suitable for you and then intensify them gradually.

    Compete with yourself, not with people who were given a much better starting point. In the long term, you can catch up to them in most things, but you have to start with the first step that isn’t too big for you. The good news is that along the way, you will learn so much more and you will be richer for the experience of knowing how to get yourself out of a shitty starting point to achieve a certain goal. That kind of knowledge is gold.

    Having unrealistic expectations is pretty much the same as going back to zero and starting to daydream.

    So manage your expectations wisely. Having unrealistic expectations is pretty much the same as going back to zero and starting to daydream. So instead manage your expectations properly and first build strong foundations, then build your skyscraper of success floor by floor knowing that you have a very strong basis. Even if it takes 10, 20 or 30 years longer than it took somebody who had a much better starting point than you.

    Be utterly obsessed with your vision and mission and get educated

    Since you have to be 110 % committed to achieve anything big in life, you should carefully choose which dreams to follow. Every action you take has to be based on a really strong emotional vision and mission that will drive you through every single challenge and obstacle on the way.

    The best way to measure your true obsession is by how much you read about a specific topic and with how many people you talked about it. You see, only reading is never enough, but getting educated is mandatory to walk successfully through the Valley of Death. And people who are obsessed with something usually read everything that exists on the topic they want to achieve.

    The smartest thing to do is to have a vision list and go after a specific dream when the time is ripe. Especially when you have the support from the market trends and key relationships and are competent enough. You have to enter the Valley of Death ready somehow, you have to play your game smart.

    Follow the process

    When you decide to go after your vision, when you get educated and the time is ripe, there is only one thing you can trust – the process. Every success is nothing but following a carefully orchestrated process. A process means repeating boring things day by day. Following the process means doing something every day that gets you closer to your goals.

    If you want to achieve the final event, which is always to get yourself out of the Valley of Death and really succeed, you have to follow and trust the process. You have to put in the daily effort, constantly learn and adjust, you have to continuously improve yourself, find new ways when you fail and never give up.

    How to define success and life metrics

    Always measure your progress, metrics are your map

    To know if you are really progressing or not, you need a set of metrics. Actionable metrics are the ones that help you draw a map of the Valley of Death so you can walk through it more easily. Actionable metrics are the ones that help you adjust your process so that you are really going in the right direction.

    It’s never easy to measure your progress. Not only does it take additional effort and time, even more so because metrics are the ones that force you out of your imaginary world and show you the harsh reality. But they are also the cure. Actionable metrics are also the bright stars that shine when reality is dark and full of horror.

    Metrics are the ones that lead you to success at the end.

    So always have metrics you measure and follow, no matter how harsh the reality they show you, especially in the beginning (calculating your net worth, your body fat percentage or whatever). When you see your numbers going in the right direction after you put some effort and commitment into your goals, you will get much more motivated.

    Find your fit and stay flexible

    When you enter the Valley of Death, assuming you follow the right set of metrics, you soon realize that there is a big gap between your assumptions (imaginary world) and the real world. You’re always wrong before you’re right. When you find yourself in such a gap, you have to accept the harsh reality and start living in the real world.

    You have to leave your naïve dream world behind and build new, more accurate dreams based on real facts, not your false ego assumptions.

    It’s nice to protect your self-image with illusions, but it doesn’t bring results.

    That means you always have to put all of your assumptions to the test. That was one of the strongest characteristic traits of Steve Jobs. Even as a successful leader, he had no problem admitting that he was wrong. Based on new data and facts, he could easily change his opinion.

    Many assumptions can be simply validated only by getting educated enough, acquiring new knowledge and talking to people who did what you want to do, but some of the assumptions you have to put to the real life test and learn what works for you and what doesn’t.

    Your final goal is to find the fit through the search mode, and then build your success on it. It’s your unique way out of the Valley of Death.

    There are many ways out of the Valley of Death, find yours

    There are two important lessons in validating assumptions. The first one is that you absolutely have to get educated before you enter the Valley of Death, but you will learn the most out in the real world by experimenting, trying and failing. That is a very painful part of the process, but failure is the best teacher ever. So you must learn how to fail properly and get the most out of every failure.

    When you feel it in your bones that you have to do things differently, that’s when you’ve really learned something new.

    And the second important lesson is that you always have to stay flexible about how you will get to the final destination. There is no one right path through the Valley of Death. You have to stay flexible, always innovate and keep your mind open for which way to take that will get you closer to your goals. You will have to do many pivots in the Valley of Death to avoid fatal traps.

    Practical examples

    Let’s go to our first example. You decided to lose weight and a personal trainer wrote you a program and a diet. Instead of giving up, you decide to follow through with the program. You start reading fitness blogs and books. You get madly educated. Besides following the program, you start experimenting on your own with different sports and diets.

    You build a set of metrics you follow every week (calorie counter, body fat percentage, etc.), you get yourself a training partner and join a few sports groups. Every month, you improve your diet a little bit. You face setbacks but you trust the process and do something for your body every day, even if things don’t go as planned. You are 110 % committed to achieve the goal you want. You can find more examples in the AgileLeanLife Manifesto.

    Valley of Death Sketch

    Please don’t become a zombie, you matter to me

    One of the hardest things in life is to decide when to persist and when to give up. Sometimes after entering the Valley of Death, you may figure out that something is not as important to you as you might have thought. Sometimes you figure out that it’s not worth the effort and that it makes more sense to follow some other dreams. And that’s completely okay.

    There is always a gap between what you think will make you happy and what really makes you happy. You can’t know the difference until you try things.

    It’s completely okay to let go of some goals. It’s completely okay to give up from time to time. It’s completely okay to fail and move on. For example, I definitely know I’m not giving up with this blog, no matter what, but learning to code is still completely open.

    What’s not okay is turning into a zombie. It’s not okay to completely give up on all of your dreams. It’s not okay to stop being proactive, action-oriented and stop growing and continuously improving yourself. It’s not okay to stop fighting for the dream life you want and deserve.

    It’s not hard to see the difference between a zombie and a person who decided to do a pivot or goes through a collapse but is still determined to fight for their dream life. You can see it in a person’s spirit, you can see it in their eyes, but most of all you can see it in their actions. You can always see if somebody is a fighter or a zombie with a broken spirit from miles away. Because no matter how hard the knockout was, they stand up again and fight.

    Never ever let your spirit get broken.

    The Valley of Death absolutely exists. It’s a very harsh and cold place, where more than 80 % of people’s dreams die and where passionate individuals get turned into zombies. Don’t be one of them, please. You only have one life. It’s better to live one day as a lion than decades as a sheep or a zombie.

    But to live as a lion, you have to do lion shit from time to time. Fortunately for humans nowadays that only means facing your fears, being assertive and goal-oriented, building a superior life strategy, going into action and following the process. You don’t have to kill and eat a zebra.

  • The proactive way to taking breaks throughout the day

    Your approach to life must always be proactive. You always have to be one step ahead of life and even of yourself – or, to be more exact, your instinctive behavior. You should never do things only because you are used to doing them or other people are doing them, but always ask yourself why you are doing certain things and where does that lead you.

    Proactive living also includes planning how many breaks you take during the day and what kind of activities you do when you have the time off.

    You aren’t only more productive during working hours if you plan your brakes in a smart way. Even more importantly, if you learn how to proactively take breaks throughout a day, it makes the off-time and your life in general so much more enjoyable and fun. It may sound easy to proactively plan breaks, but in reality it’s not. That’s why most people aren’t doing it. We have to even put together a few core concepts to understand what proactive breaks really are.

    In this article, you will learn everything necessary to really max out every single break you take. As you’ve probably figured out, taking a proactive break doesn’t mean checking social networks, but doing completely different things.

    It may not be easy to switch to proactive breaks, but it’s definitely worth it. If you follow the advice in this article, the final result won’t only be in your much higher productivity, but also in a big increase in your happiness levels.

    Refresh recharge

    The reactive way to taking your breaks

    If we want to understand what it means to proactively take a break, we must first look at the opposite – reactive breaks. Taking a break reactively means that you don’t really take a break, but switch to an activity of the least physical or mental effort that you think is relaxing you, but most often is putting additional emotional stress on you.

    When the break time comes, you only react to your environment and start doing something that feels the easiest and most convenient thing to do. Much like reactive reading means that you only read stuff that lands in your social networks’ newsfeed and never really consciously decide what book to read. You only instinctively react to outside stimuli; you aren’t really in charge.

    Examples of reactive breaks are all the things that more than 80 % of people do when they take a break:

    • Checking social networks
    • Going to the company’s kitchen and gossiping a little bit
    • Eating an unhealthy snack and reading a trashy magazine or webpage
    • Reading newspapers and similar

    It may seem that those kinds of things relax you, but in reality they do not. Much like it may feel that you sleep better if you drink a little bit of alcohol before sleep, but in reality you aren’t, proven by science.

    In the same way, checking social networks only puts additional social stress on you (how others are maybe enjoying life more than you), gossiping is destroying your key relationships, checking way too negative newspapers feeds your mind with nothing but crap.

    The solution to better breaks is simple. You must plan your daily breaks smarter. What you want to achieve by planning proactive breaks is to do the activities that really relax you, make you happier and recharge your batteries.

    You want to deeply and honestly look forward to your breaks. You want to be in charge of your breaks, not your instincts.

    The puzzles of proactively taking a break

    Now we know that checking social network feeds or gossiping aren’t very smart ways of taking a break. But what else could you do?

    Well, let’s put together a few puzzle pieces to build an adequate solution. When we put together the puzzle pieces, you will get many good ideas on how to proactively take a break.

    Sharpening the saw and putting down the saw

    There are two ways of how you can take a break – an active one and a passive one. A passive smart break equals to putting down the saw. In other words, doing nothing that takes any effort. You hibernate in a way and recharge your batteries.

    Examples of passive breaks are taking a nap, sitting in a chair and enjoying rays of sunlight on your face, talking a really easy walk, and so on.Sharpen the saw

    The second way to take a break is a more active one. An active smart break equals sharpening your saw in one way or another. You exploit breaks to be more productive during your work time.

    Examples of active breaks are reading a book, going for a more intense walk, watching an online course, brainstorming ideas, stretching, cooking yourself a healthy meal, and so on.

    When you are proactively planning your breaks, you decide how many active and how many passive breaks you will have. You can decide that based on how mentally or physically demanding your daily tasks are, based on the current goals you have in your life and other key factors.

    Systematically planning the number of breaks

    Even more important is that you do take regular breaks and that you systematically plan them. You can set alarms for breaks if necessary. Because the worst thing you can do is to take no breaks at all. If you don’t take breaks, your saw sooner or later gets used up and your work is not as productive anymore as it could be.

    That’s also where the term comes from. To cut a long story short, two foresters are cutting down trees and the one who takes the time to sharpen his saw regularly does it much faster, even if sharpening the saw takes away some working time.

    Taking breaks throughout the day

    So lesson number one: take regular breaks – passive and active ones. There are many systems for how frequently you can plan breaks. Test and see what works best for you.

    The list of things you enjoy in life

    I haven’t heard a single person say that they really enjoy checking social network feeds during their breaks; that checking their social network feeds is their dream life. Or gossiping or reading news or doing any other kind of mental masturbation.

    It doesn’t make sense to take a well-deserved break and then do activities with which you are basically wasting your life away.

    That is why you need to make a list of all the things you enjoy in life. From the big things that may take days and are more expensive (like travelling) to all the small things that are free and only take minutes (like hugging someone). When you become consciously aware of all the things you really enjoy in life, well yes, you can systematically plan to do them in your break time. It makes complete sense, so I’m not sure why more people aren’t doing it.

    In addition, planning to do things you enjoy in the break time can also be a form of rewarding yourself for successfully completing a certain task during the work time. That will additionally motivate you to do good work, which is a total win-win.

    The list of things you look forward to

    The third important concept is that you always have to look forward to something in life. Again, that can be big or small things. When you look forward to things in life, your hope is much stronger, you are dramatically happier and life becomes so precious. People who are successful and happy in life always have things to look forward to.

    Planning something to look forward to during the break is thus the winning combination. Your day gets much closer to your ideal day, you do more of the things you enjoy and you are constantly under mild positive expectation of what comes next, which makes you be more present in the moment and life as a whole becomes that more beautiful.

    It absolutely makes sense that you also find a work you enjoy doing and then your life is nothing but going from one activity you enjoy to the other. You work on a project that’s important and dear to you with people you like, but deep down you are also already looking forward to the break time where you will do something else you enjoy. And when you are at your break time, you’re already excited to go back to your work. That’s the best way that leads to a high quality of life.

    Your break list

    Let’s now put all the puzzle pieces together. Your breaks must be activities during which you either sharpen the saw or put down the saw. But no matter which type of an activity it is, your breaks must always be something you look forward to and during which you perform things you really enjoy.

    So to proactively plan your daily breaks, I suggest you make a short list of what activities you will enjoy during breaks on certain days. Like you have a to-do list, not-to-do list and many other lists. It shouldn’t take you more than 2 minutes to write that down and if you don’t want to have another to-do list, you can simply do it in your head.

    Consciously decide on the number of breaks you will take on a certain day and proactively plan which enjoyable things you’ll do during the time off – make sure you look forward to your break time from early morning.

    Practical examples

    Let’s look at a practical example.

    Here is the summary of my working plan today:

    • 3 x 2 hour flows – Completing two articles and my diploma thesis
    • 1 hour of exercise
    • 1 hour of reading a book
    • 1 hour of doing smaller tasks (email, promoting articles, doing blog updates etc.)

    During the day and while performing all these tasks, I will take 6 breaks that last from 5 minutes to 45 minutes. During these breaks, I will do several things I really enjoy:

    • Stretching and doing a few core exercises (active)
    • Reading 3 – 5 quality articles (active)
    • Preparing a healthy lunch and watching a Lynda course (main break, active)
    • Hugging and talking to my girlfriend when she comes home from work (active)
    • Eating a healthy fit cheesecake and a few blueberries, and doing nothing (passive)
    • Taking a short walk (active)

    I make sure I always proactively plan my breaks and do things I really enjoy during my time off. In the morning, I take a moment and think of all the things I’m looking forward to – during the breaks and during work. There are so many possibilities for what you can plan during breaks, life never gets boring and every day becomes a special gift to you.

    Life experiment ideas

    Smart things you can do during your breaks

    Here are all the ideas what to do during breaks instead of mental masturbation and other reactive things that the majority of people are doing:

    1. Stretch or do a few yoga poses
    2. Go for a walk or do a few exercises
    3. Walk up and down the stairs in your office a few times
    4. Take 10 deep breaths and practice breathing properly
    5. Take a quick power nap
    6. Learn something from somebody
    7. Read, read, read
    8. Do brain exercises
    9. Watch a documentary
    10. Prepare yourself a healthy meal
    11. Eat a very healthy snack, like almonds and blueberries
    12. Make a new entry in your journal
    13. Draw something or do some other type of art
    14. Learn a few new words in another language
    15. Organize or clean something
    16. Have a deep and interesting conversation with someone
    17. Meet somebody new
    18. Call somebody you haven’t talked to in ages
    19. Write down the things you are grateful for that day
    20. Plan your next trip
    21. Update your vision list
    22. Watch an inspiring video on YouTube
    23. Do an online open course
    24. Organize your computer files and folders
    25. Declutter your mail inbox
    26. Build your vision board on Pinterest
    27. Visualize your goals
    28. Meditate for 15 minutes
    29. Read inspirational quotes
    30. Listen to music
    31. Do a few eye exercises, especially if you work with a computer a lot
    Homework

    Your plan to taking breaks throughout the day in the smart way

    Never ever open a social network again during your breaks, start gossiping or read news. Rather plan your breaks proactively. Now list down all the smart ways you can take breaks.