I didnât wanted to let you guys behind,I shrinked down all what I have learned through the books into useful info only stuff
I have been preparing this for literal hours guys,so donât get out by reading halfway,
Sources(books) :
- Atomic Habits James Clear,
- The power of habit by Charles duhigg,
- The slight edge by Jeff olson,
- Your brain on â â â â by Garry Wilson,
- How to break the cycle by George N Collins.
(Other sources : 15+Tedex talks,YouTube for more insights, and i have tried my best to shrink all of those knowledge into this post.)
Letâs begin this is gonna be long so stick with me(GO),
facts : habits cannot be erased
(eg : if you could ride a cycle when you were 19 which you have learned at 10 and practiced long enough ,even if you havenât rode a cycle for 5 years ,you will still manage to ride it just like before by going back and forth for a couple of minutes)
fact : but a habit could be replaced
(eg : if you stay in a room empty with just a cycle and say you should not even touch the cycle while you have rode it for literal years is just stupidity,but if you surround yourself with other stuff though and be busy at doing them you might even forget you had a cycle at the first place)
Nofap or fap both midsets keeps you revolving around pornography , you believe it or not , so ,focus on building your life instead.
Studies have found :
5% to 10% men were only able to get out of the â â â â addiction successfully.
Slap quote : how many of recovered and didnât recovered doesnât matter but what matters is whether you want it so bad to recover.
so stick with me.
WHY MANY FAIL IN SELF IMPROVEMENT?
Many get stuck in paralysis analysis too,where they analyze on productivity and quiting, and do nothing or do very less and stop them gradually and starts trying to do something different since the things they learned didnât workout on productivity or in their addiction,but the truth is they lack consistency in simple words.
(fig link 1)
So the key,
1%everyday ,eg : 15min book reading
15Ă365= 5475
= 91 hours
= 20-30 books
- Those who start strong but fail are the ones who lack discipline.
Remember : discipline is something built NOT something you are gifted as child or something you would instantly get just after thinking you have it.
- Turning point : success is not a big event , or a big shot but rather small steps taken every day(consistently),
do you think Elon musk instantly got his knowledge out of nowhere?
- If you say he was wealthy already and gifted , I could say 100 names out of millions ,who came from rock bottom ,success isnât just money ,take david goggins as example,mindset ?he made habits to surpass his bad habits.
âwe all search for a lottery ticket in a game where there is no lotteryâ-Jeff Olson
âwe are what we repeatedly do,EXCELLENCE, then, is not an act but a habitâ-Aristotle
We all search for that pill donât we?
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The magical pill for getting wealthy
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The magical pill to become social
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The magical pill to be topper
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The magic pill for a loyal girlfriend
Son , we have all been there, it doesnât work like that.
REQUIREMENTS TO BE DONE
Just take one piece of paper , donât aim for perfection, draw the diagram in the paper, as below for now, (mine is a bit complex dm(chat), with me if you want)
(Fig : link 2)
So this is the wheel of life, you could add more areas to your personal wish, if you want.
Instructions : rate each, from 0 to 10â:arrow_up:
So now, you could see all the areas of your life(fig link 2), and itâs level, NOW, you should get them to 10, one at a time.
How do you feel about all the areas of your life(fig link 2)? wanna improve?
DOPAMINE DIARY : https://drive.google.com/file/d/1FQt_q26-s7_-9amxcOsLE32AR0wEzAUI/view?usp=drivesdk
Check this link outâŹď¸, I have got a table, you wonât get it in google just by searching Dopamine diary, so get in that link and check it out
1âst-----------------------step
You know what? You gotta fix your sleep brother/sister, maybe you think thatâs not a big deal but it is, no more 5 or 4 hours of sleep, you think it is a type of product to pay the fees in installments? :
Sleep needs regularity,get 8 hours of sleep in the first place before worrying you donât have enough energy,you know what?
- 8 hours of sleep Ă 7 days = 56 hours Remaining = 112 hours
Donât you think you could do your stuff in 112 hours in a week mate?
Schedule?
Why it matters?
(fig link 3)
- Identity : belief system
- Systems : routine(daily schedule)
- Outcomes : YOU MAY KNOW THAT.
Learn to divide your day and before starting the divided part decide what to do in it,
Take an idea from this video guys, and make your own schedules/systems.
Routine/schedule is the gap between your expected results/dreams and reality,because thatâs how it works.
HABIT
Habit loop:
cue(trigger) - routine(response) - reward - repeat.
So, that is how it works, simple isnât it?
- Attractive something/relapse trigger - response(actual game changer) - reward
How to use that game changer?
Pre-meditate brother! ,
- Yeah visualize you get an urge but change the what you will do, and donât forget to add a reward, that is how our brain replaces the habit.
Eg : when the urge comes, I get curious,and take a note(if not available I do it in my phone), I type or write I am calm and composed ,and I read it 2 to 3 times and I search for the urge,which is no more, and then I celebrate itđĽł,now it is so automatic for me,REMEMBER : do NOT judge the urge, do NOT tell I have come so long oh noooo!what should I do?, it will make the thought so powerful where it wasnât even a thing itâs just like other thoughts.
FURTHER HABITS
- Habits save energy(literally your brain goes : low power mode)
The rat chocolate experiment
(
fig link 4)
How did this experiment worked?
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So the click in there is tapped and then the door kinda thing is opened, at first the rat wanders and then finally it found the chocolate and ate it
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In the first rounds it was a bit slow, but after many more rounds it became more faster and automatically it searched for chocolate,the brain activity dropped gradually when the door is opened since it the trigger.
(
fig link 5)
This is exactly how your brain works after a trigger too,but,the second example,which has a drop in brain activity(after several rounds)(fig link 5)your brain activity drops to a certain level, yeah it goes a bit autopilot.
Did you notice in (fig link 5) brain goes a bit low powered state(kinda automatic, where the one part of the brain starts screaming at you Not to relapse, but you know it is useless of screaming at you), this is why you should mindfully meditate, so, that you could decrease the chance of going autopilot.
Kinda motivatingđ
: donât be a rat!
To increase your positive chance, meditate at least 25min a day(you may start from 10-15min a day, but make sure to increase it.)
Way to victory?
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breath mindfully and focus on each inhalation and exhalation, maintain awareness of body, thoughts, and emotions, donât judge your thoughts, just observe.
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If drifted away, comeback and focus on breath again and again, thatâs how you do it.
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Remember increasing beyond 25min is your option but 25min is a must, you wonât die if you go beyond 25min toođ.
So, meditation wonât immediately fire up the process and let your brain activity NOT drop after the trigger,meditation is a whole process
So what to do when an urge comes?
- donât let your brain activity drop, if it happens you will not be in control, you will be turned into a literal spectator, so snap your fingers in one hand ,and once you feel fatigue, start from the other hand, now try to do the routine(game changer), donât stop snapping your fingers or be completely silent OR donât conduct a debate on the urge, the key is letting your brain NOT drop itâs activity, you could tap your thighs, by your hand too, but consistently do it DO NOT stop or slow down gradually until you start the pre-made routine or anything else,I am not meaning do it like a monster but go on a rythm,every tap or snap keeps your brain activity high.
HEALTHY HABIT
if you need a healthy habit, it needs to stick in basal ganglia(the part of our brain which stores habit in our brain), so when some actions are stored here, it is not essentially an action but a reaction to certain things.
So, how to make a habit stick,
1. Make it obvious(cue)
2. Make it attractive(craving)
3. Make it easy(response)
4. Make it immediately satisfying(reward)
An example : wanna read a chapter?in a boring subject?
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set a fixed time OR stack it with an existing habit (eg : after drinking my coffee imma do this)(cue)
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read it with an instrumental music OR like thinking how could a genius see this OR challenge yourself would you crack it in a hour or so?(craving)
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keep the book in an easy-to-reach place(response)
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Eat a chocolate, OR even dance by putting on your favorite music, many more ways to celebrate(reward)
REMINDER :
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do you think the guy, David Goggins, screamed and shouted nofap or anything of course he had them, he was obese, and wasted time, but do you think he sat there and kept moving towards streaks in nofap,
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I donât essentially say you should fap but just get the whole concept down, go for it, YOUR DREAMS, waiting years for you, streaks count for themselves you donât need to tap anything or do anything BUT your focus is NOT fap or nofap, that is exactly how the 5% who recovered successfully did.
JOURNAL(physical though)
why?
- Do you remember every mistake of yourâs, absolutely NOT, most probably you wonât even remember what you ate before two weeks, what if I said you, you could track your mistakes even before week,month or even years, ONLY if you journaled.
how?
- I use by combining some ways of journaling together, for better effectiveness maybe.
My format :
Morning writings :
- after I woke up I write this, like am I energized or dizzy and how I am gonna start off the day.
- I complet the Dopamine diary at this time itself, so I keep it inside the book where I would open up every morning.
Night writings :
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Expressive : I write my regrets of the day,what went wrong and what went worse.
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Gratitude : I write what I am grateful for,what I learned and the good thing what happened to me.
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Story worthy : any surprising thing happened?
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Takeaway : what I learned from the regrets and how to avoid it, basically fixes for the regrets
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I complete the dopamine diary here too
So, now you could do this everyday and after a week, write down all your takeaways, from past 7 days, and try to avoid them as much as you could, and continue improving
THE 7 PRINCIPLES TO MAKE HEALTHY HABITS(slight edge book)
SHOW UP :
CONSISTENT :
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doing the right thing once is easy, doing it daily is what matter
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success is built on small daily disciplines, NOT big one-time effort
POSITIVE ATTITUDE : * mindset shapes
- actions
- optimism (optimized for situations)
LONG HAUL :
- short term think leads to failure
BURNIG DESIRE :
- without strong motivation it is easy to give up
PAY THE PRICE :
- success requires sacrifice and discipline
INTEGRITY :
- doing the right thing even when no one is watching
Note them down
,BROTHER.
TWO LIFE PATHS
success :
- Built on small, positive daily actions that lead to growth and improvement
Failure :
- formed by small, negative daily choices that seem harmless at first but gradually lead to decline.
These paths are determined by seemingly insignificant daily decisions.
Remember :
- people donât make obviously bad decisions but consistently avoid small positive actions, which led to major consequences.
Once you realize you have been on the failure path, course correction is always possible but that is NOT an excuse for you to continue and change late, that is the exact mindset you had in â â â â addiction dear sir.
Best way to look into your future is by seeing your daily routine and the habits that stick around with,and most importantly the small choices, which you make throughout the day.
1% MINDSET / SLIGHT EDGE IN DIFFERENT AREAS OF LIFE
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Identify the key areas of your life,which matter the most to you(fig link 2)
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Apply the Slight edge(1%) to each area with small, daily improvement
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Be patient and trust the process(even penny which doubles every single day might be invisible at first) Look! learning is a lifelong process, use this 1% every day it is massive even after a month,use this throughout your life,this is a lifestyle NOT a ONE TIME FIX.
TURNING POINT
Options :
option A
*watch an episode of an anime or series,(mindset : those 30 minutes wonât ruin your life)
option B,
- read for 20 or more minutes just some time,(mindset : those 20 minutes wonât make me a master of it)
Then hey , HOW do you think people who came from rock bottomed finally made it, thatâs because of compounding, Yes the little effort a day doesnât matter BUT the little decline(Do you want it???)
This is how you viewed â â â â ,you thought you will fix it later, and just a relapse doesnât matter,that 15min or 1 hour wonât ruin your life, that compounded overtime and now itâs kicking your â â â ,do you deserve it?, so compounding matters, the 1% matters.
Things like reading for 15min is actually easy to do as well as easy NOT to do,so be careful.
ADDITIONAL SUPPORT
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blockers, some could even block shorts in YouTube on Android for example blockerx,and for PC, stay focused extension might help.
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Delete Instagram, TikTok, Quora, and Facebook, are you afraid of judgement then stay in the same place where you are and donât forever think of self improvement, you think you could control yourself THEN why are you trying your hardest to leave â â â â , it should be easy isnât it?
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If you want a better life as this is about,DELETE them,
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You wonât even feel it, that you are going down, it is so small and when it is multiplied by days donât regret mate, you had the choice.
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YouTube could be educational if you know how to use it with timer and restricted mode
REASONS TO START NOW!
âtime doesnât actually care what choices you make, it only magnifies them, over timeâ
âBecause results are not immediate, people think they have time to change later, but later often never comesâ
âWhat happens to be instant success is actually the results of thousands of small actionsâ
Please try to ask whether your small choices moves you (small)forward or (small)backward from your expected future self, donât let that expected future self to be expected until your 60s.
Thanks for reading, Either your future self thanks you or hates you,
YOU DECIDE
Key notice : if you follow the techniques and simple philosophies mentioned above,you could check-in my TOPIC : public journal I created,make sure to post your daily regret and how you overcome it or how you look forward to overcome it.
peaceâ:v: