These 21 habits will help you become the person that you've always desired to be.

We are creatures of habit. Most of our life is governed by unconscious patterns of thinking, feeling, and behaving.

According to research conducted at Stanford University, a human being has approximately 60,000 thoughts per day. Here's the shocking part… 90% of these thoughts are repetitive. If your repetitive thoughts are negative, you'll have a rough day.

I want to help you overcome disempowering habits and take back control of your life.

Are you ready to create the habits of the most successful people in this world? Read this!

Watch the video below:

(Click here to watch on YouTube)

[smart_track_player url=”https://stream.redcircle.com/episodes/99253a91-146a-4315-80d5-c71b0312d47c/stream.mp3″ background=”default” ]

Want to be coached by me? CLICK HERE to join my monthly LIVE Life Mastery Accelerator coaching program!

This page contains affiliate links. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only ever endorse products that I have personally used and benefitted from personally. Thank you for your support!

How are habits formed?

Neuroscientists have traced our habit-making behaviors to a part of the brain called the basal ganglia, which plays a key role in the development of emotions, memories, and pattern recognition. Everyone's brain circuitry is different.

When you repeat a habit or behavior, neural pathways are formed in your brain. The more that you do something, the more that those neural pathways get reinforced and habits become automatic. Most of us are living our lives on autopilot.

If you had to focus on and be aware of everything in your life, you would be overwhelmed. I'm going to guess that you don't focus on the fact that your heart beats one hundred thousand times per day? Or that blood is constantly rushing into your ears?

Your brain filters out distracting thoughts so that you are not overloaded with too much information. Think of your brain as if it were a computer that has an operating system. Inside of that operating system are software and apps, and some of which may be outdated or disempowering.

Here's the great news… YOU have the power to cultivate empowering ways of thinking and behaving. Once you start practicing these new habits, eventually they will become automatic.

How Long Does It Take To Build New Habits? 

Your prefrontal cortex is the part of your brain that contributes to your discipline and willpower. For some people, it's easier to develop a new habit (less than two weeks), while for others it takes longer (30-90 days).

The same thing is true with breaking bad habits and addictions. Think about it… if you have an addiction to something and it's a behavior that you've engaged in for many years, neural pathways inside of your brain will be very strong.

When you try to stop destructive behaviors and cultivate more empowering behaviors, the neural wiring is still present. It's been set up in such a way that when you engage in a behavioral pattern, you receive a source of pleasure.

Kind of like a ‘familiar' friend who has always been there. However, deep down inside you know that he or she is not good for your life in the long term. The less that you indulge in destructive habits, the weaker those neural pathways will be in your brain.

Over time, you'll become less impulsive, have more self-control, and your cravings will go away.

Keep in mind that it will probably take 30-90 days for you to develop empowering habits.

You need to train your brain to create a new neural pathway.

On that note, I want to share 21 habits for your health, wealth, & happiness. These habits have personally enriched and empowered my life. Let's dive in!

1. Wake Up At The Same Time Every Morning

It's important for your mind/body to have consistency. When you disrupt your sleeping patterns, it can take a toll on your cognitive and mental health. If you want to test your sleep I highly recommend getting the Oura Ring.

It measures your sleep, activity, heart rate variability, and body temperature. It will even give you indicators on how you will perform for the day based on the measurements that it does for your body.

When you wake up is very important for your circadian rhythm. Pick a time when you want to wake up every day and stick with it. Typically, I like to wake up when the sun rises. Usually, around 6 am. I use a device called the Human Charger that emits blue light through ear pods. It helps with energy production and helps reset your circadian rhythm.

2. Practice Gratitude 

If you're not already grateful for what you have, what is the point in attracting more? I always start my day with a grateful heart. I take out a journal and write down 10 things that I'm grateful for. More importantly, I reflect upon what those things mean to my life.

The more that you focus on gratitude, the more rich that your life will be. When I used to do one-on-one coaching a lot of my clients had programmed the habit of focusing on what was not working well in their life. I would ask them to email me 3 things that they were grateful for each morning and evening.

We must learn how to appreciate the small things in life. In the end, the small things become the big things. The happiest people find joy in the simplest of pleasures. Make it a priority to lose yourself in the magnificence of life. There is so much to be grateful for.

3. Cultivate Self-Awareness and Reflection 

Self-awareness is the most important life skill. You can't change anything that you're not aware of. I am hyper-aware of anything that prevents me from being my best. I like to think and analyze why I behave and feel the way that I do.

Every morning I journal my thoughts. Through that process, I get altitude on my life. Also, I like to talk to myself. It's a way for me to collect my thoughts and release what no longer serves me.

In the words of Jim Rohn, “A life worth living is worth recording.” The more awareness that you can bring to different aspects of your life, the more likely you will be able to identify stuck points that need changing.

4. Be Positive and Optimistic 

If you follow me you know that I'm a positive person. A lot of tragedies will take place in your lifetime. It's a reality that everyone has to face. People you love will die. You will die. Life is fleeting which is why we need to enjoy every moment while we are here.

Unfortunately, we are inundated with a lot of negativity on social media and the news. The news is not designed to inform you. Rather, it's designed to startle you. They are a business so they want to get your views.

They do this by inducing fear inside of you. People pay attention to fear to ensure their survival.

At the same time, there's a lot of joy and beauty in the world. People are achieving great things, babies are being born, people are falling in love and getting married. The list goes on and on!

What you feel is going to be based on what you focus on. If you focus on the positive, you'll attract more good things into your life. I believe that you can find the good in every situation, even the direst circumstances.

In his book Learned Optimism, Martin Seligman demonstrates how optimism enhances the quality of life. He talks about the difference between pessimists and optimists.

Pessimistic people tend to be more accurate about things, but they're also unhappy and less successful in life. On the other hand, optimists tend to be less accurate in how they see things but they are happier and more successful. It's important to be accurate obviously, but also see the good side of life!

5. Plan Your Day/Week/Life 

A lot of happiness and joy comes from living in the present moment. However, if you only live in the present moment, you won't plan for your future. It's a balancing act. Thinking ahead allows you to get ahead.

Getting clear on your goals and the vision that you have for your life will give you a sense of direction. If you don't have a plan, you'll fall into someone else's plan. You don't just want to make a living. Rather, you want to design your life. Part of how you do that is through planning.

I like to plan out my week in advance and schedule things inside of my calendar. Every morning I get clear on 3 high-leverage activities that I want to accomplish. I do the best that I can to stick to that plan. However, a plan is not a prison. You can modify and adjust accordingly.

6. Commit to Never-ending Improvement 

The most successful people in the world are obsessed with learning and growing. They believe that change is possible, which fuels their desire to become more.

In today's world, you must counteract the negative information that you consume on the news with positive information, which you can find in courses, books, or podcasts to name a few things.

We all learn differently. Find something that inspires you, go deep with it, and commit to learning something new every day. You can overcome any challenge in life with knowledge. However, it's up to you to get resourceful and take action.

7. Exercise

Moving your body is extremely important for your physical, mental, and emotional well-being. A lot of studies have shown that exercise has more benefits than antidepressants. Many of us live a very sedentary lifestyle.

We are meant to be active throughout the day. As an entrepreneur, I sit a lot. Once I purchased a LifeSpan Treadmill Desk the game changed. When I'm not traveling, I use my desk daily. It has radically shifted my energy levels, improved my mood, and my overall level of productivity.

8. Meditate

In this crazy world where we are overstimulated daily, learning how to calm our minds is a superpower. The more that you are in your head, the more suffering you will experience. Meditation is the antidote to stress and anxiety.

It allows you to develop your pre-frontal cortex which gives you more control over your thoughts. I like to meditate with the Muse headband which tracks the activity in your brain and measures your meditation session. Alternatively, I also like to meditate with the Calm or Headspace apps.

9. Review Your Goals and Vision 

Your vision gives your life direction. You always need something to move towards. If you don't have a compelling future, you'll get lazy. Whenever you're experiencing challenges in life, review your goals and vision.

Doing so allows you to redirect your focus so that you don't lose touch with your why. Maybe this looks like reciting your goals out loud or looking at your vision board. The more you are aware of how you are showing up, the more that you will move in the direction of your dreams.

10. Recite Affirmations

Every day you want to speak out loud about who and what you want to become. Whatever you attach the words, “I AM”, to is what you become. The words you speak have power behind them.

I like to write out the beliefs that I want to cultivate on flashcards and then I express those beliefs using incantations. This means that I use my voice and body to embody the meaning behind the words.

When you do this enough times, you'll start to believe what you're saying and start adopting a more positive outlook. Over time, you will start to embody the person you've always desired to become.

11. Be Disciplined and A Person of Integrity 

Being a person of integrity is doing what you say you're going to do. You want to make sure that you always honor your commitments to the best of your ability. When you don't do what you say you're going to do, you lose confidence and trust in yourself.

You may not feel like doing something, but I promise that you'll be proud of yourself for taking action. Start small. Whatever goal you set, make it attainable. Don't make a commitment that you can't keep.

As you get mentally stronger, you will do more because you will have made it a priority to flex your discipline muscle.

12. Do Health Testing 

I'm a big fan of being proactive with my health. A lot of diseases and sicknesses can be prevented if people do their research and get health testing. Every year I get my blood work checked.

Also, I do the following tests – gut microbiome, stool, micronutrients, bone density, heavy metal, and hormones. The sooner that I know what I am deficient in, the sooner that I can supplement or change my lifestyle to ensure that I am in optimal health.

Yes, there are some expenses to doing testing, but that comes with the upkeep of having a body. Your health is your wealth. Don't take it for granted and do make it a habit of getting tested.

13. Detox and Cleanse

I like to give my body a rest from the lifestyle choices that I make. All of us are under a lot of stress. Your body is working non-stop. Every time that you eat a meal your body has to digest it. This requires a tremendous amount of energy.

Your body is constantly trying to detoxify and eliminate through your bowels and urinary tract. A lot of times your body can't cleanse itself because you're putting in more toxicity than your body can eliminate. A juice fast or a water fast is a great way to give your digestive system a break.

14. Get A High-Quality Sleep 

A lot of people don't get enough sleep. In today's stress-induced world, sleep isn't a necessity. Rather, it's a priority. Sleep research suggests that 7-8 hours is what we need to wake up feeling refreshed. I'm a big proponent of having an evening ritual.

I have a few devices that help me fall asleep, one of which is a chili pad. This is a pad that regulates the temperate of your mattress so that you will never be too hot or too cold, thereby allowing you to have a deeper sleep.

I also like to wear Swannies blue-blocking glasses before I go to bed. These glasses help to block out blue light and help my brain to release melatonin which ensures I get high-quality sleep.

Lastly, I lay on a PEMF mat that produces pulsed electromagnetic fields around my body. This mat programs my body towards deep sleep.

15. Rest and Recover

If you don't take time to rest and recover, you will burn out. Stress is the worst thing for your health and well-being. Have a rest day every week or every month. Or maybe find a time where you can take one to two weeks off with a vacation.

Disconnect from everything. It allows you to get perspective on your life. As an overachiever, I'm always on the go. It's my nature. It is hard for me to take days off. However, over the years I've learned how important it is.

I'm OK with making less money for a specific period if it means that I can get refocused and re-energized. If I don't take care of myself, everyone suffers – myself, my team, my followers, and my business. Rest now leads to more success in the long term.

16. Develop Your Traits or Skills 

You want to cultivate the habit of working on some aspect of yourself that can benefit your career or business.

Each of us has a money-making skill. What is yours? Discover what that is and master it. By cultivating this skill, over time it will help you develop your competence which will give you more confidence.

17. Manage Your Finances

All successful people are good with their money because they focus on it consistently. It's best to start cultivating this habit when you don't have a lot of money because it will benefit you down the road when you have more money.

Also, make sure that you get into the habit of saving money. Put 10% of what you make into a savings account for emergency or use that money to invest in your future or yourself. If you can save more than 10%, amazing.

18. Invest

You need to learn how to be an owner, not just a consumer. Most people only consume products. These are liabilities rather than assets. Conversely, an investor invests in assets that appreciate and grow in value over time.

Make it a priority to invest in yourself, your business, or the stock market every single month. Be proactive about your future and create a financial plan. Make sure that your finances are always growing so that you can comfortably retire.

19. Socialize and Network 

We are social creatures. Socializing does amazing things for our mental and emotional well-being. As humans, we can't survive without it. Lack of connection can lead to things like isolation, depression, and anxiety.

Socializing allows you to sharpen your communication skills. Networking is a very important success skill. It allows you to build rapport with like-minded people who are doing great things in this world.

Having an empowering ecosystem will do wonders for your life. Make it a priority to meet new people you are in alignment with. Also, put yourself in proximity with successful people and learn from them. You are the 5 people you spend the most time with — make your 5 people the best group possible!

20. Give and Contribute

You want to strive to be a go-giver, not a go-getter. The act of giving to others does amazing things for you. Contribution makes you feel more connected to humanity. Moreover, it makes you more compassionate to others' experiences.

When you give selflessly you are training your brain to be abundant. You are caring about someone else, with no expectation of receiving anything in return. The fulfillment that comes from that is indescribable.

In the words of my mentor, Tony Robbins, “It is not what we get. But who we become, what we contribute… that gives meaning to our lives.”

21. Practice Your Faith 

This means different things to different people. Whatever you're fearful of is just your imagination that is undirected. Conversely, faith is your imagination directed. To live a great life requires faith and believing that things will get better.

That is what allows you to get through the hardest of times. I believe that there is a purpose for everything. Whatever you believe in, practice it daily.

There's a lot of things in life that are out of your control. However, if you surrender and trust that the Universe has a bigger plan for you, you'll experience so much more peace in your life.

These are 21 habits for health, wealth & happiness. 

Please don't feel that you have to implement all of these habits into your daily routine. Of the 21 habits that I talked about, what is one habit that you feel can enrich your life?

How often are you going to practice this habit? Daily, weekly or monthly? Focus on cultivating one habit and mastering it. You can build more over time. I challenge you to take action and do a 30-day challenge!

When you change your habits, you change your life. When you change your life, anything is possible.

Want to be coached by me? CLICK HERE to join my monthly LIVE Life Mastery Accelerator coaching program!

If you haven't mastered your inner game, you need to read this.

Success is a mindset game. A lot of people know what they need to do to be successful, but they're not willing to take action.

If you're reading this and thinking, “I can relate”, I've got great news. Today is your opportunity to do something different.

Once you've done the work to master your inner game, there are no limits to what you can achieve in life.

If you're ready to go all-in, keep reading…

Watch the video below:

(Click here to watch on YouTube)

Do you have dreams of becoming a successful entrepreneur? CLICK HERE to take my FREE 60-second quiz to find out which online business is best for you! 

Success is never accidental.

You don't achieve your goals in life by sitting on the sidelines and doing the bare minimum. This is a recipe for failure. Success is the result of continuous effort and hard work. I believe that a successful life is available to EVERYONE.

A lot of people want to be successful, but not everyone is willing to do what is required to be successful. Why? Because they haven't mastered their inner game.

You can't achieve anything in the outside world until you've overcome the self-imposed obstacles that prevent you from actualizing your potential. Your inner game, comprised of your beliefs and values, is what determines whether or not you take action towards your dreams.

Mastering your inner game is similar to building muscle. The more that you practice it, the stronger that it gets. When it comes to your inner game, the following 3 factors determine your success in life.

1. Values

Knowing who you are is intimately connected with what you value in life.

Personal values are the measuring sticks by which we determine what is a successful life. What you value will dictate the decisions that you make. If you want to be successful you have to value success. More importantly, you must act in alignment with the values of a highly successful person.

2. Beliefs 

Your beliefs impact your thoughts, feelings, and actions. As such, they determine your success in life. All of us have both empowering and disempowering beliefs. Tune in and ask yourself… do your beliefs reflect self-love or self-disgust?

If your answer discourages you, remember this… at any given moment you have the power to choose better beliefs that empower your life. If you believe that life is always happening for you, you will attract opportunities that align with that truth. It's that simple.

3. Emotional States

Becoming a master of your emotions is the ultimate competitive advantage. So many people are at the mercy of their emotions. They feel out of control. In reality, they are the “architects of their experiences“. The more that you challenge your emotions, the more deeply that you feel them.

Your emotional home is your default state of being. The more that you feel frustrated, the more likely you will live in a state of frustration. Conversely, the more that you feel happy, the easier it will be to live in a state of happiness. You can rewire your emotions. By doing so, you will take more empowering actions that lead to a better quality of life.

The Cost of Success

There is always a price to pay for success. It all comes down to how bad you want it.  Are you willing to make sacrifices and do what others will not?

When I first started my entrepreneurial journey I experienced a lot of frustrations. In reality, I wasn't taking enough action to create the success that I desired.

Even worse, the actions that I was taking weren't working. That caused a lot of emotional pain and suffering. Instead of putting my head in the sand and giving up, I chose to make success a top priority in my life.

Thankfully my focus and determination paid off. However, I'll admit that it was at a huge cost to my social life and overall quality of life. That being said, I was willing to endure the discomfort temporarily so that I could create my dream lifestyle.

You can either have excuses or results, but you can't have both.

Listen, I get it. Your excuses may be justified. However, if you're always looking for reasons as to why you don't achieve something, you'll only become a victim of your circumstances.

In this state, you will constantly deflect responsibility. At the end of the day, the one common denominator in you achieving your goals is YOU.

There will come a time when you have to point the finger back at yourself and say, “I am responsible for everything that has happened in my life.” When you do this, you become the driver of your destiny instead of the victim of your life.

Are you ready to master your inner game?

No one in history has become successful without their inner game being on-point. If you want something bad enough, you'll find a way to make it happen. Your shoulds will become musts.

When your inner game is strong enough, you'll find the success that you know you deserve and are capable of. Don't stop until you're proud. Your future self will thank you for it.

Do you have dreams of becoming a successful entrepreneur? CLICK HERE to take my FREE 60-second quiz to find out which online business is best for you! 

Are bad habits & addictions preventing you from achieving your potential in life?

We are creatures of habit. According to research from Duke University, habits account for about 40 percent of our behaviors on any given day.

All of the habits in your life, both good and bad, serve a purpose.

In many cases, bad habits exist to keep us safe or comfortable. Hence why it is difficult to overcome them.

If you're ready to rid your life of thoughts, beliefs, and behaviors that sabotage your success, read this!

Watch the video below:

(Click here to watch on YouTube)

[smart_track_player url=”https://stream.redcircle.com/episodes/3837ae0c-8e31-4e64-83de-6f39d2b5e624/stream.mp3″ background=”default” ]

Are you ready to raise your standards and master every area of life? CLICK HERE to get this full video and join my monthly LIVE Life Master Accelerator program! 

This page contains affiliate links. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only ever endorse products that I have personally used and benefitted from personally. Thank you for your support!

What are habits and why do they matter? 

Habits are unconscious behaviors that are repeated over time. When I refer to habits I'm not just talking about actions and behaviors. I'm also referring to feelings and thoughts. As an example, you can habitually experience feelings of sadness, anger, or loneliness.

The more that you experience these feelings, the more that you allow these negative emotional states to define who you are. The same thing applies to your thoughts. Overthinking, criticizing, and judging yourself and others are habitual ways of thinking. 

Keep in mind that if you feed your bad habits, you'll breathe life into those habits. Awareness is the critical step to changing any bad habit or addiction. Willpower isn't enough. You have to familiarize yourself with your thoughts, feelings, and behaviors.

Not only that, but you have to understand why you think and behave in certain ways. We all have bad habits. I want to encourage you to take out your journal and write down 1-3 bad habits that YOU want to change. Can you identify with any of these bad habits?

• Procrastination
• Laziness
• Sleeping in or staying up too late
• Binging on social media 
• Gambling 
• Watching pornography 
• Binging on TV shows 
• Shopping 
• Drinking alcohol
• Smoking weed 
• Overworking 
• Overthinking 

I want to teach you some practical techniques that will help you break free from disempowering habits. First and foremost, if you want to break a habit, you must make a habit. One reason why a lot of people aren't able to make lasting changes is that they don't replace a bad habit with something new.

In effect, they trade one bad habit for another bad habit.

All habits serve a positive intention in your life, even the worst of addictions. Ideally, when you replace a bad habit, you want the new habit to fulfill a similar need that the original habit provided for you. In his book, The Power of Habit, Charles Duhigg wrote, “We know that a habit cannot be eradicated. Instead, it must be replaced.”

The Habit Cycle

Part 1: Trigger

This is an instant energy shift that occurs in the body after being triggered by something or someone. Triggers are biologically hard-wired. Thus, you'll always be triggered. The good news is that you can change your relationship with your triggers. Mindfulness is a great way to become acutely aware of them.

Part 2: Thoughts

Thoughts happen fast. As a result, a lot of people are not consciously aware of their thoughts, which is why they act on impulse. The thoughts that you want to pay attention to are the negative self-deprecating ones. These are the ones that lead to bad habits.

Take one 1-minute right now and write down all of the thoughts, negative or positive, that you're thinking. Write them down in quotations as they appear. This simple exercise is a powerful way to become an observer of your thoughts. By writing them down, you will become aware of which thoughts show up continually.

Part 3: Action 

This is when you take action, based on what your trigger and thought are. Most often, the action is what leads you to the behavior of whatever it is that you're indulging in. Being aware of your triggers and thoughts is what will give you the power to change your behavior.

To make any shift in your life, you must become aware of this habit cycle. You have to create space between the trigger, the thought, and the action, meaning you have to become consciously and acutely aware of what's happening. 

In his book, Man's Search for Meaning, Victor Frankl documented his experience of being imprisoned inside of the Nazi concentration camp in Auschwitz. He determined that, while we can't avoid suffering, we can always choose how we respond and find meaning.

Frankl once said, “Between stimulus and response, there is a space. In that space, is our power to choose our response. In our response, lies our growth and our freedom.” 

Strategies To Break Bad Habits 

Below I've listed some tested and proven ways to break bad habits and replace them with good ones. You can implement any or all of these into your life.

1. Journaling

I highly recommend that you journal your thoughts daily. Journaling is a powerful way to connect with yourself on a deeper level. When you understand yourself better, you are better able to avoid triggers and make decisions that best serve your highest self.

2. Mindfulness Meditation 

The opposite of a habit is mindfulness.  Habits are automatic, meaning that you engage in them unconsciously. Conversely, mindfulness involves being acutely aware of your thoughts in the present moment, without judgment.

Without awareness, you can't change anything. I'm a big believer in the power of mindful meditation. When you are fully in the present moment and not reacting to the world around you, you become less attached to your thoughts. 

3. Wrong Thought Right Thought Exercise 

The next time that you have a negative thought, say out loud to yourself, “Wrong thought” and replace it with the right thought. By challenging your negative automatic thoughts, you'll change your internal dialogue, and in turn, your life.

4. Thank You/Goodbye Letter To Your Bad Habit

Thank your bad habit for what it provided you with, whether that was comfort, security, pleasure, or a sense of adventure. Acknowledge the positive attributes and the needs that your bad habit fulfilled.

Once you've done this, you want to remind your bad habit of all of the reasons why you are letting them go. Write the letter as if you're breaking up with your bad habit.

This is how to break bad habits & addictions.

Identifying which bad habits you are ready to break free from is the first step to overcoming them. Strive for progress, not perfection.

Making mistakes is a part of the journey that comes with breaking bad habits. Stick with the process and remember that when you change your habits, you change your life. 

Are you ready to raise your standards and master every area of life? CLICK HERE to join my monthly LIVE Life Master Accelerator program! 

If laziness and procrastination are holding you back in life, this is what you can do about it.

Procrastination does one thing and one thing only – it sabotages your productivity and robs you of your time.

The longer that you put important things off, the farther behind you will get.

Good news… procrastination is a habit, which means that it can be broken!

If you want to know why you struggle with procrastination and tips for how you can overcome it, you'll want to read this…

Watch the video below:

(Click here to watch on YouTube)

[smart_track_player url=”https://stream.redcircle.com/episodes/f8ba9db4-a61b-4cb6-9df9-944e02f541b7/stream.mp3″ background=”default” ]

Do you want access to rituals that will help you stop procrastinating and start getting more done on a daily basis? CLICK HERE to get your FREE Morning Ritual Cheatsheet! 

This page contains affiliate links. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only ever endorse products that I have personally used and benefitted from personally. Thank you for your support!

Is there a difference between laziness and procrastination? 

The answer is yes! Procrastination is the habit of delaying an important task, whereas laziness is the unwillingness to act. However, there is one commonality amongst these two behaviors – a failure to take action. You know you should do something, but you're simply not doing it.

The knowing piece is what creates internal suffering for a lot of people. In his book, The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done, Dr. Piers Steel says that self-awareness is a key part of why procrastinating makes us feel so awful.

When we procrastinate, not only are we aware that we are avoiding a task, but we also know that it will result in negative consequences. Nevertheless, we do it anyway.

We all procrastinate from time to time. However, when it becomes a chronic habit you have to put yourself in check. Tatiana and I want to share our best tips for how you can overcome laziness and procrastination and start getting more done. Let's dive in!

1. Link Pain To Not Taking Action 

The reason why a lot of people procrastinate is that they link pain to a task. For example, let's say that you know that you should work on your online business. However, because you're so overwhelmed with where to start, you end up avoiding the task altogether.

To avoid the pain of overwhelm, you decide to scroll on social media or binge Netflix shows for hours on end. You're merely attempting to distract your mind. Essentially, you're doing anything to avoid the pain of the task that you know you need to focus on.

A great way to overcome laziness and procrastination is to link pain to not taking action. What is the negative consequence of not working on your online business? Most likely, you'll experience the pain of disappointment. You'll be letting yourself down, which will reduce your self-confidence.

Maybe the pain means that you will continue to be held back financially. You will have to continue working a 9 to 5 job that you hate. Your desire to create financial freedom will remain a dream and nothing more.

Figure out what it is that you are not taking action on and ask yourself – what are the consequences of doing nothing? The truth will set you free. The more pain that you can link to not taking action, the greater the likelihood that you will overcome procrastination.

Use your pain as motivation. Pain is a great short-term motivator. However, the best long-term motivator is pleasure. You also want to link pleasure to doing what you're procrastinating on.

What is the pleasure that you will receive from taking action?

Let's go back to the example of building an online business. The pleasures you receive may be in the form of finally quitting your 9 to 5 job and creating passive income.

Maybe it will mean that you have the freedom of time to travel, take up new hobbies, or spend more time with your loved ones. Once you've mastered the pain/pleasure principle, it's all about building momentum as you continue to take massive action.

2. Have a Vision For Your Life 

Creating a vision for your life is a powerful way to overcome laziness and procrastination. A vision gives your life a sense of purpose and direction. Once you have a vision, you have a compass. You know where you want to go and you are inspired to take action to get there.

The reason why a lot of people procrastinate is that they don't have a strong ‘WHY' or a clear focus on what they are trying to achieve. When you have a vision for your life you are motivated to make that vision a reality. There are two types of motivation – push and pull.

Push motivation takes a lot of effort. It is only sustainable for a short period of time. Eventually, you run out of energy. Conversely, pull motivation is when you're pulled towards something. It doesn't require as much effort on your part because you want to do it.

When you're procrastinating, you're thinking small. It's important to think broader, which is where a vision comes into play. We encourage you to dream big! Make your vision so compelling and exciting that it makes you jump out of bed every day.

3. Set SMART Goals 

Once you know what your vision is, you can then set goals. The reason why a lot of people fail to achieve their goals is that they set goals that are too difficult to achieve.

This is why you want to make sure that your goals are specific, measurable, achievable, realistic, and timely. Doing so will ensure that you set yourself up for success.

Once you have set your goals, you want to work towards them. This will require that you break down your goals even further. We recommend creating a schedule that you adhere to on a daily basis. Jorden Peterson has a great video that we recommend you watch called Make a Damn Schedule.

He says that the important thing about a schedule is that you don't make it feel like you're in prison. The reason why a lot of people don't like setting schedules is that they don't want to put themselves into a box. You want to set up your day in a favorable way for YOU.

Review your goals and create a day that you'll enjoy and be proud of.

When you're scheduling your day, negotiate with yourself. Don't be a tyrant. There will be tasks that you have to do that you may not want to do. Get creative and figure out how you can link more pleasure to the experience of doing something monotonous. Trick your brain into enjoying the process!

Are you ready to take action to overcome laziness and procrastination?

These tips have helped me and Tatiana increase our productivity and reduce our laziness and procrastination. We hope that you will feel empowered to take action and implement these habits into your daily life.

If you have the desire to create financial freedom through building an eCommerce business, subscribe to Tatiana's YouTube channel and follow her on Instagram. Her content will inspire you to take massive action.

Don't let procrastination rob you of any more of your time and energy. Stop putting things off and start doing things that matter. What action step will you take today that will help you get more done in less time?

Do you want access to rituals that will help you stop procrastinating and start getting more done? CLICK HERE to get your FREE Morning Ritual Cheatsheet! 

Are you ready to overcome anxiety and take back control of your life?

According to the National Alliance on Mental Illness, an estimated 40 million adults in the U.S. have some kind of anxiety disorder. 

If you feel like you're alone in your struggle, rest assured that you're not. I know how debilitating anxiety can be. For many years of my life, I suffered in silence.

Eventually, I hit my emotional threshold and started educating myself on ways that I could overcome my anxiety.

Are you ready to live an anxious-free life? Keep reading for 5 strategies that will help you overcome anxiety once and for all.

Watch the video below:

(Click here to watch on YouTube)

[smart_track_player url=”https://stream.redcircle.com/episodes/4e76a161-eab7-4296-8d02-4105f41ba46a/stream.mp3″ background=”default” ]

Are you ready to become the master of your mind and emotions? CLICK HERE to get instant access to my FREE Morning Ritual cheatsheet! 

This page contains affiliate links. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only ever endorse products that I have personally used and benefited from personally. Thank you for your support!

This is my anxiety story. 

When I was in high school, my anxiety was so crippling that I would skip school. I felt anxious being around anyone, to the point that I couldn't even speak. It was so bad that I would rather fail my classes than stand up in front of a group of students and do a presentation.

I was anxious about anything and everything. After a lot of inner work, I was able to overcome my anxiety, with no medication. Through trial and error, I found 5  strategies that work best for me.

Don't get me wrong… I still get anxious now and then. However, I am better able to stop anxiety dead in its tracks. The reason why a lot of people struggle to overcome anxiety is that they don't heal the root cause of their anxiety.

Instead, they focus on their physical symptoms without addressing the psychological issue. When I used to feel anxious, I would look for ways to escape or avoid negative emotions. In short, I didn't want to feel.

Instead, I numbed my pain through video games. Researchers have found that using video games as a coping mechanism for anxiety predicts symptoms of gaming disorder. I received short-term relief from my anxiety when I played video games. However, it created a myriad of problems in my life, long-term.

It wasn't until I learned how to effectively feel and cope with painful emotions that I was able to heal my anxiety from the inside out. I want to help you do the same. Let's dive into 5 ways that I am able to overcome anxiety.

1. Meditation and breathwork

Anxiety is only experienced when your mind is focused on the future. The fear of what could happen keeps you removed from the present moment. It doesn't feel like it, but anxiety is designed to protect you from a danger that may occur in the future.

If you have experienced pain or trauma in your past, it's natural to worry that you may experience it again, which will cause you to feel fear in the present and imagine the worst-case scenarios.

Most often, the things that we fear never come to fruition, even though we spend countless hours feeling anxious about them. Meditation takes you away from the future and brings you back to the present moment.

The purpose of meditation isn't to try and stop your thoughts altogether. Rather, it's to become an observer of them. Every time that you notice your mind getting the best of you, bring yourself back to your breath.

The goal of meditation is to train your mind to refocus and calm itself. Give yourself the gift of silence and inward reflection each day, even if it's just 10 minutes.

I like to use guided meditation apps to meditate. Two of my favorites are Calm and Headspace. Your mind is a muscle. The more that you meditate, the less anxiety you will have.

Breathwork is an active form of meditation for releasing anxiety. Think of your mind as if it were a kite and your breath was like the wind. Taking deep diaphragmatic breathing (wind) helps to calm the mind which brings you back to the here and now.

When you engage in deep and rhythmic breathing, you activate the vagus nerve, turn on your parasympathetic nervous system, and pump the brakes on anxiety. There are two different breathwork techniques that I would recommend.

Box Breathing:

This is a powerful technique for bringing the breath back to its regular rhythm. You breathe in through your nose and inhale for 5 seconds, hold your breath for 5 seconds, and then exhale for 5 seconds. When you exhale, pause and hold your breath for 5 seconds. I recommend repeating steps 1 through 3, three to seven times.

Wim Hof Breathing:

Wim Hof is known as The IceMan. He has broken Guinness World Records for withstanding extreme temperatures and holding his breath for long periods of time. He created a powerful breathing practice that involves taking 30 deep breaths, where you inhale through the nose and exhale through the mouth.

After those 30 breath cycles, you hold your breath for 1 minute and then take another deep breath in and hold that for 15 seconds. I like to repeat that process twice. This is one of my favorite ways to relieve anxiety and put myself in an optimal state.

2. Move Your Body 

Moving your body is another great way to relieve anxiety. Emotion is energy in motion. When you change your physiology, you change how you feel. Most people feel their anxiety when their breathing is shallow.

The best way to counteract this uncomfortable physical sensation is through radical movement. I like to put on music and dance each morning. Instantly, I feel amazing.

Your body and your mind are connected. Whatever feels stuck or stagnant in the body can be released through movement. 

3. Heal Your Pain

Oftentimes, people have anxiety in adulthood because they have yet to heal their unresolved trauma. Early evidence of cellular memory shows that when we experience trauma, our brain and body’s cells hold an imprint of the traumatic event.

When a child experiences something traumatic, it is common for them to detach from their emotions as a way of coping with their pain. The anticipation of future trauma can manifest itself as anxiety because the mind and body are in a constant state of fight or flight.

Yes, trauma can change the brain, but so can healing. Even though the pain inflicted on us was not our fault, I believe that healing that pain is our own responsibility. There are many ways that you can heal trauma.

Working with a licensed therapist who specializes in trauma recovery and abuse is a great way to heal emotional wounds and turn your pain into power.

Another option is doing psychedelics or plant medicine like Ayahuasca to heal trauma. I recently had a life-changing Ayahuasca experience at the Soltara Center in Costa Rica that allowed me to heal my past trauma on a much deeper level. Only you can decide which healing modality works best for you.

4. Surrender and Let Go of Control 

Anxiety comes from trying to control things in your life. Control is an illusion. We don't have full control over anything. We have influence at best. Life is unpredictable. You may have a plan for how you want your life to look, but life doesn't always like your plans.

It will hit you with twists and turns that will force you to change course and go down paths you never thought you'd take. People get into trouble when they resist the redirection. 

The key to overcoming anxiety is learning to release the need for control. Whatever you resist, persists. When you are able to surrender to what is and trust that everything that is happening in your life has a purpose, you set yourself free.

The most painful events of my life have shaped me into the person I am today. If I hadn't gone through the worst days of my life, I would have never started investing in my personal growth, which inevitably led to me creating my dream life.

When painful things happen in our lives, it's easy to instantly judge the events as “bad”. However, when you adopt the mindset that everything is happening for you, you are no longer a victim of your circumstances.

In turn, you are better able to bounce forward from adversity and recognize an experience, either good or bad, for what it is – an opportunity to grow and become more.

If you want to learn more about what it means to surrender, I encourage you to read Michael Alan Singer's books, The Surrender Experiment and The Untethered Soul. If you want to do some deeper inner work on this subject, Michael has a great online course that I recommend called Living From A Place of Surrender.

5. Dopamine Detox

Dopamine is a neurotransmitter in our brain that gets released whenever there is an anticipation of a reward. In fact, marketers of different companies are aware of this. They get you addicted to their products by stimulating your dopamine levels.

Dopamine is healthy and natural. It's what gives us motivation. However, the problem is that we live in a world that is constantly overstimulating our dopamine levels. Whenever you have a spike in dopamine, there will always be a crash.

This manifests itself as a dopamine hangover. It can take almost two weeks for your brain to normalize after you've experienced a dopamine spike. When you come down from a dopamine spike, your dopamine levels are low. This can negatively impact your mood and create long-term mental health challenges. 

The solution to all of this is doing a dopamine detox. Cutting out and/or eliminating whatever is stimulating your dopamine is key. This is what allows your brain to reset itself so that anxiety and depression dissipate. 

This may mean spending 24 hours or more without technology. I use a screen time blocker on my phone and computer. This allows me to limit how much time I use certain apps. For example, I give myself 30 minutes max scrolling on Facebook and Instagram.

Keep in mind that you will experience withdrawal symptoms when you're detoxing from dopamine. You'll feel worse before you feel better. As you are resetting your biochemistry, it's helpful to create an empowering morning ritual.

A morning ritual will help you stay energized, focused, and motivated.

For the last 15 years of my life, I've been studying the rituals of the most successful people in the world. I've compiled these rituals into a book that I wrote called 67 Morning Ritual Habits For The Body, Mind, and Spirit so that you can benefit from them. A lot of these rituals will help relieve your anxiety so that you can take back control of your life. 

If you want to reprogram your mind and take your life to the next level, I've got a 7-day Morning Ritual Mastery program that shows you how you can model the most successful morning rituals of the most successful people in the world. The program consists of daily video lessons, downloadable MP3 audios, and worksheets.

These are 5 ways to overcome anxiety.

You don't have to live with anxiety forever. Do the inner work to get to the root cause of your anxiety and trust that you have the power to heal yourself. There is life on the other side of anxiety and it's waiting for you with open arms.

Are you ready to become the master of your mind and emotions? CLICK HERE to get instant access to my FREE Morning Ritual cheatsheet! 

Have you ever had a bad day?

Who hasn't!? Bad days are a normal part of life. You can't be happy 100% of the time. It's just not realistic.

Sometimes we need to experience bad days so that we can appreciate the good days even more.

Where people get into trouble is when they associate bad days with a bad life.

You can take a bad day and revamp it so that it becomes something of value. It all comes down to the perspective you adopt.

Keep reading to find out how you can turn your bad day into a good one.

Watch the video below:

(Click here to watch on YouTube)

[smart_track_player url=”https://stream.redcircle.com/episodes/960f2368-dd65-4a90-8275-7ae5593bb5b5/stream.mp3″ background=”default” ]

Are you ready to start turning your problems into opportunities for growth so that you can succeed faster? CLICK HERE to join my Life Mastery Accelerator program!

Let's face it… life is filled with highs and lows.

You have a bad argument with your partner, you spill coffee all over your shirt before a big meeting, you lose a big sale, or get an expensive speeding ticket. Life happens at the worst of times. The trick is to not let these low moments ruin your entire day.

There will be days when you feel like you just can't win. Maybe you won't be able to bounce back as quickly as you like. It doesn't mean that you're a failure or that life is out to get you. Quite the opposite. It means that you are human.

Your job is to learn how to become the master of your emotions so that the small problems don't become big problems.

When your emotions get the best of you, a bad day can start to feel like a bad life. The earlier you catch yourself spiraling, the quicker that you can do something about it. The only thing that you have control over is your reaction to what happens to you.

From my experience, the easiest way to shift how you feel is to change where you are.

Research shows that a change of scenery often helps signal to your brain that the current mood doesn’t need to be sustained. Go for a walk, go to the gym, drive to the beach, listen to a podcast, jump on a rebounder, or clean your house.

Anything that allows you to clear your mind and process things from a different state of mind is key.

This is why I'm such a big believer in having a morning ritual. I've been practicing rituals for 15 years. It's the single most powerful thing that I've done to change every area of my life.

When you take time every day to nourish your physical, mental, and emotional state, you are less likely to be triggered by stressors. More importantly, you are better able to access a more optimistic perspective on life.

Just like your physical body needs attention, so too does your mind. Becoming the master of your mind is a skill that is learned through repeated practice. Rituals help your mind and body stay in peak condition so that you're able to turn your bad days into good ones more quickly.

When you feel your best, you do your best.

When I reflect back on some of the ‘bad days' that I've had, I've come to realize that those were just bad moments. By doing the inner work to not become a victim of my mind, I've learned to move forward faster.

When I feel my mood start to shift in a negative direction, I immediately ask myself – “How can I turn this problem into an opportunity?” All of the sudden, I start priming my brain to look for the good. I focus on what is working instead of what is not.

By changing my emotional state, I change my behaviors. This means that I'm able to get back on track quicker. Don't let a bad morning or afternoon dictate how you're going to feel for the rest of your day.

You have the power to turn a bad day into a good one.

The next time that you're feeling down, look at yourself in the mirror and remind yourself, “It’s not a bad life, just a bad day.” That simple shift in thinking will set you up for success.

Are you ready to start turning your problems into opportunities for growth so that you can succeed faster? CLICK HERE to join my Life Mastery Accelerator program!

Are you ready to change your story and create new possibilities in your life?

We all have painful chapters in our lives. However, if we allow these chapters to define who we are, we risk becoming a victim of our life circumstances.

In this blog, I share a framework that will help free you from emotional pain and suffering so that you can become the creator of your life story.

You don't have to remain stuck in a story that disempowers you. At this moment, you can start writing a new narrative, with you as the hero of your life. 

If you're ready to change your story and take back control of your life, read this!

Watch the video below:

(Click here to watch on YouTube)

[smart_track_player url=”https://stream.redcircle.com/episodes/6f043e72-c319-4dd9-b46e-25eb1e577de5/stream.mp3″ background=”default” ]

Are you ready to change your story and start mastering every area of your life? CLICK HERE to join my monthly Life Mastery Accelerator mentoring program!

What is your life story?

Your thoughts become your beliefs, and your beliefs create stories about who you are and what you are capable of.

Thus, how you live your life is determined by the stories that you tell yourself. If this story is disempowering, your life will be the same. The great news is that you can rewrite your life story so that you become the victor of your life.

I've been studying psychology for 15 years now. I have always been curious about how the mind works and why people think the way that they do.

I have studied many different schools of psychotherapy. Time and time again, I have found one commonality that exists amongst them.

Regardless of the therapeutic approach used, when someone shifts the meaning that they ascribe to their life circumstances, their entire life changes.

We create meanings from our life experiences. The meaning that you give to any event, interaction, or outcome will determine the emotional tone of your experience and the feelings you bring about throughout your life.

Thus, if you can reframe your experiences, you will change your story. The framework that I'm going to share with you today will help you better understand your mind so that you feel empowered to change your story. Let's dive in! 

Event vs. Story

When an event happens to us, we create a story about the event. The story is what we think or feel about the event, which gives meaning to it. When we merge the event with the story, it becomes one.

The story is where all of the pain and suffering lies. Nothing has meaning until we give it meaning. You create freedom in your life when you can separate an event from a story. This speaks to the power of reframing.

When you reframe your life experiences in a more positive light, you change the story that you tell yourself and reshape your reality. Let me give you an example of how reframing works.

Let's say that you failed a Math test when you were in elementary school. That event resulted in you creating a story that you're stupid. On top of that, maybe your parents got mad at you for failing the test, which made you feel even worse about yourself.

These comments further affirmed that you aren't a smart person. You carry this story into adulthood and sabotage every opportunity that comes your way because you have the limiting belief that you're not worthy of success. 

As long as you allow your past to dictate your future, your future will continue looking like the past. Your life will not change until you change your story.

Before you can change your story, you need to know what it is that you need to change.

What is your story and how is this story holding you back in life? Take a moment to reflect upon the events of your life that led you to create your life story. What are the meanings and core beliefs about yourself that came out of these events?

Whatever you believe about yourself, others or the world will continue to manifest itself, otherwise known as a self-fulfilling prophecy. By simply expecting something to happen, you'll inadvertently cause it to happen.

You are the creator of your life story. Thus, you have the power to rewrite narratives that no longer serve you. You don't have to carry around any more emotional pain if you don't want to. 

Changing your story can change your life. 

Your story of who you are and what you are capable of is just a story. At any given moment, you can rewrite the narrative.

Never forget that you are not limited by your past, so start creating the empowering story that your future self will thank you for. 

Are you ready to change your story and start mastering every area of your life? CLICK HERE to join my monthly Life Mastery Accelerator mentoring program!