Replace fear with courage
Replace excuses with effort
Replace self-doubt with confidence
Replace procrastination with focus
Replace laziness with determination
Replace distraction with concentration
And go from mediocrity into excellence

CUT

Packed up for your life.

1. Gap Affect

When you're practicing a skill,

Take a 20-second break and do nothing.

Micro rest! Then get to what you were doing.

This micro rest will help your:

• Neocortex
• Hippocampus

Undergo a replay of the things you're learning.

It'll 10x your learning & memory.

2. Cyclic Hyperventilation

We face a lot of stressful moments in our life.

We need mental toughness to act boldly in those moments.

How to build that toughness?

Take 25 deep inhales & exhales

Not in the moment of stress.

But moments away from stress.

This will enhance your stress threshold to become more:

• Bold
• Gritty
• Resilient

Your brain will have an increase in:

• Adrenaline
• Epinephrine

That will make you calm and sharp during stress.

3. Holding visual attention

Before you start your work,

Pick any object.

Stare at it for 30-60 seconds.

You're allowed to blink.

Move on to your work after doing this thing.

Your focus gets wildly on the peak.

4. Nasal Breathing

Breathe from the nose.

Get adequate oxygenation in the brain.

Helps in:

• Improving blood flow
• Strong brain metabolism

This will prevent you from getting brain fogged.

5. Cortisol Stimulation

Cortisol is there to wake you up and get alert.

How to stimulate it at the right time?

30 minutes after you wake up, go outside for 5-10 minutes.

This will release cortisol during the early work part of the day.

• Greater energy
• Greater alertness

6. Consistent sleep > Total sleep

Sleep for the same duration every day.

It doesn't matter how much you sleep.

If your ideal sleep duration is 7 hours, then only sleep for 7 hours.

But every day.

Consistency of sleep duration >>> Total sleep duration.

7. Release dopamine early

Get up early.

Don't touch your phone.

• Take some sunlight
• Do some body movements

Get the natural dopamine release early in the morning.

Dopamine release will help you cure depression.

Confirmation Bias in life: Whatever you believe about yourself, you will find evidence to confirm that belief.

Believe you’re worthless—you’ll find evidence to confirm that.

Believe you’re worthy—you’ll find evidence to confirm that.

Belief can create your reality. You choose.

Things that kill your productivity:

- Distractions
- Switching tasks
- Lack of consistency
- Doubting your capabilities
- Not knowing what to work on
- Feeling overwhelmed by the number of tasks
- Not sticking long enough with a project to see progress

What else?

These graphics summarize some of life's hardest lessons. 👇👇

1/ Distractions fill the space we give them.

2/ Empathy lifts you and the other person up.

Judgment pulls you and the other person down.

3/ Repetition is the father of learning.

4/ Proficiency is just pattern recognition.

5/ The goal isn't to grow fast.

The goal is to grow forever.