1. Journaling - Mindset
Why It Matters
- Writing helps to organize thoughts and ideas
- Journaling at night lets you reflect on the day
- A journal is an accountability tool. Did you act in accordance with your purpose today? Where did you go off-track and why did that happen?
How To Do It
- Take 5-10 minutes per day to clarify your thoughts and/or reflect on your day
- Ask smart questions - What went well? What didn't and why? What can you do differently tomorrow?
The Bottom Line
- Journaling helps you move in the right direction - faster and more consistently
- It allows for regular evaluation of your actions and acts as a platform to improve these actions (e.g., by asking What can I do differently tomorrow?)
2. Visualization - Purpose
Why It Matters
- Visualization helps you to experience situations mentally before they may occur in real life
- It lets you practice moves in advance (e.g., imagine the conversation with your boss when you ask for a raise)
- It increases your self-confidence since you have visualized the situation before
How To Do It
- Picture any situation such as an upcoming conversation with your boss, an exam, a sports event you participate in, or your future living arrangements
- Immerse yourself in the moment by engaging all your senses - what does the meeting room look like? How does the chair you sit in feel? What smells can you pick up. What will you wear?
- Repeat this visualization several times for a few minutes
The Bottom Line
- Visualization can deliberately transport you into a situation before it takes place
- This mental preparation will lead to better outcomes as you have experienced the situation in advance
3. Time-Boxing Your Calendar- Self-Management
Why It Matters
- Planning ahead is not just a productivity booster but a commitment to yourself
- Unscheduled time may often become unproductive dead time
- It's thus practical to plan all time in advance
How To Do It
- Time-Boxing requires you to fill your calendar completely - Don't worry! You can even Time-Box leisure time in there
- Set up blocks of time for each task and appointment
- Bonus tip: Use the results from the task tracking technique to block times according to your life categories
The Bottom Line
- Time-Boxing is less about becoming more productive and more about making commitments to yourself
- Since unscheduled times during the day often turn into dead times, it's better to schedule the full day in advance (which includes ample time for rest or leisure activities)
4. Wim Hof Breathing Method - Health
Disclaimer: Due to the physical stress occuring in the body during the Wim Hof Breathing Exercise it may lead to unconsciousness. Do not to this exercise in water (pool etc.) or while driving. Consult a physician before you attempt it....
Why It Matters
- WHM consists f three parts - breathing, cold exposure and mental focus. In this post, we only look at the Breathing Exercise
- oxygen into the blood makes it alkaline
- boost the immune system
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How To Do It
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- YT link
- https://www.youtube.com/watch?v=nzCaZQqAs9I - tutuorial
- https://www.youtube.com/watch?v=tybOi4hjZFQ - breathing cycles
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Go Deeper
- If you want to learn more about the WHM - book link
- https://www.youtube.com/watch?v=S-r35dBbAB8 - WHM scientific explanation
The Bottom Line
5. Pay yourself first - Finances
Why It Matters
- Paying yourself first is the most powerful change you can make to improve your financial situation immediately
- It helps you manage your money proactively since you need to still pay all your other bills after you've paid yourself
How To Do It
- Once you get your paycheck, set aside money for yourself immediately
- Put this money in a dedicated "pot" (e.g, savings account) that is not the same as your checking account where you pay all your bills
- Pay your bills second
- For this to work, you must know your income/expenses situation (e.g., don't pay yourself $1.000 if this means you cannot pay your rent for this month)
The Bottom Line
- Instead of spending whatever is left over at the end of the month, you assign yourself a fixed amount first, then pay your bills.
- By paying yourself first you quickly get a handle on your financial situation, since you must keep a close eye on your income and expenses
6. Work for 2 hours without interruptions - Profession
Why It Matters
- Chatty coworkers, lengthy meetings, and other frequent interruptions can often ruin our workdays
- Taking back control in form of a few hours of uninterrupted focus time is paramount for any kind of meaningful progress
- Working for two hours uninterrupted - without being distracted by others or the tech-induced dings and pings - is the way to create value and get things done
How To Do It
- Set aside one to two hours in your schedule every day for focus time (e.g., by using Time-Boxing)
- If you're a morning person, do this focus time first thing in the morning
- Turn all devices off or mute them. Don't check your emails.
- Work on one thing and one thing only!
The Bottom Line
- Focused uninterrupted time is essential to create valuable output
- Set aside time without interruptions every day and see your productivity soar quickly
7. Reading
Reading is thinking with someone else's mind - Arthur Schopenhauer
Why It Matters
- Reading is the secret seventh habit that impacts all CF6 domains
- Exposure to new ideas is what can spark cross-domain progress
How To Do It
- Read non-fiction literature
- If reading is not a habit you have built so far, start with one book per month
The Bottom Line
- Reading will give you new ideas, challenge your current mindset, spark motivation, or help you reflect.
Forge Clarity Today
The sum of your life is direct result of your habits. Good habits lead to a better life. Bad habits...well, they don't.
