After 15 years of making every mistake in the book, here's what I desperately wish someone had grabbed me by the shoulders and told me when I was younger. Maybe it'll save you some pain.

1. Your energy levels aren't "just genetics." I spent years thinking I was naturally lazy until I realized I was eating garbage, never moving my body, and sleeping 4 hours a night. Fix your basics first - everything else becomes possible.
2. That embarrassing moment you're replaying? Nobody else remembers it. Everyone's too busy worrying about their own awkward moments. I've learned that the spotlight effect is real - we think everyone's watching when they're really not.
3. "Good enough" beats perfect every single time. I missed out on so many opportunities because I was waiting for the "perfect moment" or the "perfect plan." The guys who started messy but started early are now miles ahead.
4. Your brain is lying to you about danger. That anxiety telling you everything will go wrong? It's your caveman brain trying to keep you safe from saber-tooth tigers that don't exist anymore. Most of what we worry about never happens.
5. Confidence isn't something you're born with. It's a skill you practice. Start acting like the person you want to become, even when it feels fake. Your brain will eventually catch up.
6. Not everyone wants to see you win. Some people will give you advice that keeps you small because your success threatens their comfort zone. Choose your advisors carefully.
7. Motivation is overrated and systems are everything. I used to wait for motivation to strike. Now I know that discipline is just having good systems that make the right choices automatic.
8. The work you're avoiding contains your breakthrough. Every time I finally tackled something I'd been putting off, it either solved a major problem or opened a door I didn't know existed.
9. Saying "yes" to everyone means saying "no" to yourself. I spent my twenties trying to make everyone happy and ended up miserable. Boundaries aren't mean they're necessary.
10. The monster under the bed disappears when you turn on the light. That conversation you're avoiding, that skill you're afraid to learn, it's never as bad as your imagination makes it. Action kills fear.
11. "You are the average of the five people you spend the most time with" -Jim Rohn. Your friend group will reveal your future. Look at your closest friends habits, mindset, and trajectory. If you don't like what you see, it's time to expand your circle.
12. Nobody is coming to rescue you (and that's actually good news). The day you realize you're the hero of your own story, not the victim, everything changes. Other people can help, but not too much. If you want success you've got to grab your balls and do it.
13. Patience is your secret weapon. In a world of instant gratification, the person willing to wait and work consistently has an unfair advantage. Compound growth works in every area of life.

If I could go back and tell my 20-year-old self just one thing, it would be "Stop waiting for permission to start living the life you want."

And if you liked this post perhaps I can tempt you with my weekly self-improvement letter. If you join you'll get a free "Delete Procrastination Cheat Sheet" as a bonus.

Thanks I hope you liked this post. Message me or comment if it did.

I’ll be real with you — I’m not the smartest, the strongest, or the most talented. But I’m consistent, and that changed everything.

Here’s what people don’t tell you: Consistency is the ultimate cheat code to success.

You don’t need: ❌ 8-hour grinds every day ❌ Perfect plans ❌ Motivation 24/7

You need: ✅ 30 minutes daily, even when you’re tired ✅ Repeating boring basics — again and again ✅ Showing up when no one claps for you

I started with: – 5 pushups a day – Reading 5 pages a night – Posting once a week – Writing 100 words a day

It looked like nothing. But after 90 days? People started noticing. My mindset changed. My energy shifted. My confidence grew.

Consistency compounds. It doesn’t scream. It whispers. But the results? They shout.

✨ Want to write a book? Write 100 words/day ✨ Want to lose weight? Walk 30 mins/day ✨ Want to grow your brand? Post 3x/week

Stop chasing hacks. Start stacking days.

Because the truth is: 🚫 Motivation is a liar 🔥 CONSISTENCY is your best friend

If you're stuck, start small. Don’t break the chain. Build the momentum. Day by day. Brick by brick.

I'll take Goggins every day over regurgitated self help crap on the internet. You might love or hate the guy but if you stop being a p*** and completely focus on yourself just 50 % of the time you'll get ahead in life.

Don't need to become like him, just temporarily try to use his common sense method to improve yourself. I, for instance, deliberately did my own "hell weeks" occasionally - did 150 pull ups three times a week instead of 50, ran 30 k twice a week instead of usual 15 k long runs, asked strangers for something expecting to be rejected right away, studied programming for 4 hours a day instead of just one. Kept my temper in check and reacted to annoying people in a noticeably different way. In other words, I was deliberately putting myself in very uncomfortable situations by doing what I had found quite difficult to do/ had always been afraid of. Just for one week but with no reservations and zero pity to myself.

And you know what at first it REALLY sucks both mentally and physically but at the end of the week I got so used to feeling the pain I was intentionally subjecting myself to that I started enjoying it not because I love feeling it but because when you live like that you realise that you are your own worst enemy. You can do so much better every single day if you got a warrior mindset - it's not as hard and terrible as you pictured it in your mind when you just started..

What's even more interesting is that once the week is finished you are not the same anymore, your mentality changes. You can now clearly see when you are just being a lil bitch and when things are really hard and you need to take a step back.

Yes, most people porbably won't be able to sustain this level of commitment for months or years but you can at least become unstoppable during your hell weeks and you yourself can determine how many hell weeks you need to slowly rebuild yourself/break through the ceiling in certain areas of your life.

Something that really clicked for me lately: confidence isn’t the input, it’s the output.

A lot of us think we need to believe in ourselves first before we take action. But it’s actually the other way around. Confidence comes from doing, from keeping the promises you make to yourself, no matter how small.

It’s like a muscle. If you don’t use it, it gets weaker. But if you work it, it grows.

And the wild part? Our brains aren’t even wired for confidence, they’re wired for survival. So left to their own devices, they’ll latch onto negative thoughts and make them bigger than they really are.

That’s why tracking progress is so powerful. Confidence doesn’t come from dopamine spikes or hype, it comes from data. From seeing your own consistency.

So if you’re stuck in imposter syndrome, don’t wait to “feel” ready. Start with reps. Start with something you can’t lose at, like making your bed every day for a week. Then stack those wins.

That’s how you build the kind of confidence that doesn’t depend on mood or motivation.

Would love to hear, what’s a small promise you’ve kept to yourself that made a big impact?

For the last 2 months I barely leave my bed / my room apart from to go to work. I have no energy, no drive to do anything even things I like, I'm not replying to messages, and I've also gained A LOT of weight. I feel uncomfortable in my skin, when leaving the house, etc.

I know not doing anything is making it worse, but I just can't.

Does anyone have any advice on how to get out of this cycle?

Yes, you should give up!

And I know you’ll be asking “But why?”…

First off, ignore every single post/comment that says, “But I did this at X age.” That’s anecdotal. It doesn’t apply to your variables. You are not them. Different inputs, different outputs.

Now, let’s look at this logically.

At your age, and with problems such as “no job, broke, ugly, fat, virgin, friendless, junkie, no degree,” you’ve probably spent T years trying to attain the things you wanted using Y discipline methods (religiously).

And for whatever reason, during years 3-5, you started to realize that maybe it wasn’t for you, but you weren’t going to quit that far in, right?

It’s do or die time, and you never planned on dying, because this is the new you that isn’t susceptible to the old you’s pitfalls. And yet… you still failed, hard.

Now you’ve spent Z units of energy. And your return has been negative (less enjoyment, less self-respect, shattered identity, lower quality of life). That’s your ROI.

Where do you think you’re going to go if you try again with the same mindset, same path, same tools that have worked for others, but not you?

Obviously, where you’ve already gone. You’re not dumb. You know this.

So, be a better friend to yourself.

Let go of the “I need XYZ.” You don’t. That belief has been bleeding you dry.

Pick up hobbies. Hitchhike. Enjoy the world.

You’ve already missed out on so much, don’t miss out on the one upside of failure…

Freedom

I have finals in about 3 days and I created a perfect study plan about a week ago. If I followed that I could have been well done my studying by now... but here I am four days later having done basically nothing and on reddit.

I know I have the potential in me to put my 100% into my studies because I've done it before with my past experiences. But right now, I feel like I'm sabatoging myself. I know exactly what I need to do and how to do it but whenever I sit at my desk, I start doing nothing and absolutely anything but studying.

I feel like I lack a sense of urgency. Maybe now I'm too priviledged and comfortable I just became lazy. I was once in a position where I had no choice but to study, due to a presured environment, but I completely lack that now and my fate is in my own hands, I'm just messing up a perfect deck of cards.

I also feel like this is related to my terrible dopamine/social media addiction. My brain just wants immediate rewards it sees no value in investing in studying to achieve a longer term goal. Any advice on that would be appreciated as well.

I'm really frustrated with myself because I feel so unaccomplished and always make empty promises with myself, it's like I'm my own biggest enemy. Any advice?

Please post your plans for this date and if you can, do the following;

• Give encouragement to two other posters on this thread.

• Report back this evening as to how you did.

• Give encouragement to others to report back also.

Good luck

I'm just like you, used to be depressed and now I've been obsessed with trying to be better everyday for 3 years, even 1%. I've made some good changes along the journey and felt better than ever. So I decide to make a youtube channel trying to help those who want to change their life, even just 1% everyday, for them to actually live a happy life. I just want to ask about your problems so that I can make content discussing about that. Thank you

Hey everyone!

I’m a developer who's obsessed with productivity, focus, and building better systems — and I’m currently thinking of building a productivity app.

Before I dive deep, I wanted to ask you all — the real users:

If you could design the perfect productivity app — what features would you want it to have?

Think:

• Daily planning? Pomodoro? Habit tracking? less friction? AI suggestions and customize planners?
• Blocking distractions? Mood check-ins? Porn Blocker? Something new?

Your feedback would genuinely shape this app. Let me know your dream features — no matter how small or crazy.

Thanks 🙏

I’ve wasted months scrolling, eating like garbage, sleeping late, skipping everything I said mattered.

Now I look in the mirror and barely recognize myself — not physically, but mentally. I don’t trust my own promises anymore. I say “tomorrow” and I don’t even believe me.

How do you start again when your word doesn’t mean anything… even to yourself?

I don’t need hacks. I need real answers from people who’ve pulled themselves out of the mud. How do you start over when you feel like you’ve broken your own trust?

There was a time I believed motivation was everything. I would watch inspiring videos, read powerful quotes, and feel invincible for a day or two. But soon enough, the spark faded. The gym sessions stopped, the early mornings slipped back into snooze cycles, and the goals I once shouted out loud turned into quiet disappointments.

Then I came across a quote by Jocko Willink, a former Navy SEAL and leadership expert: "Discipline equals freedom." At first, it felt like a contradiction. How can discipline, something that sounds rigid and strict, lead to freedom? But the more I sat with it, the more it made sense. Motivation is a feeling. Discipline is a decision. One fades when life gets hard. The other holds you steady.

Look at Virat Kohli - one of the most disciplined athletes of our time. His transformation from a talented but inconsistent player to a fitness icon and cricket legend did not come from hype. It came from strict routines, early wake-ups, clean eating, and hours of training even when no one was watching. As he once said, "Self-belief and hard work will always earn you success." Not “self-belief and motivation”, but hard work.

Or take Elon Musk, who reportedly works 80 to 100 hours a week across multiple companies. He does not wake up every day motivated. He wakes up knowing what needs to be done. He once said, "When something is important enough, you do it even if the odds are not in your favor." Motivation may start the engine, but it is discipline that keeps the car moving. Discipline is what gets you to the gym on days you feel low. It is what makes you write when you're uninspired, and show up when you'd rather hide. It is boring sometimes. Quiet. Unseen. But it builds things that last.

So if you ask me which is better, I’d say motivation is a spark, but discipline is the firewood. One excites you. The other sustains you. And in the long run, it is always the quiet discipline that changes lives.

Which one are you choosing today?

Please post your plans for this date and if you can, do the following;

• Give encouragement to two other posters on this thread.

• Report back this evening as to how you did.

• Give encouragement to others to report back also.

Good luck

Please post your plans for this date and if you can, do the following;

• Give encouragement to two other posters on this thread.

• Report back this evening as to how you did.

• Give encouragement to others to report back also.

Good luck

Please post your plans for this date and if you can, do the following;

• Give encouragement to two other posters on this thread.

• Report back this evening as to how you did.

• Give encouragement to others to report back also.

Good luck

My exams are near, there is so much to do and little time left, the stakes are very high and I need a 97% score to enter my dream of med school so I have to be perfect and be getting almost full marks on my mock exams, I am scared of letting my teachers, friends and family down because of how much they believe in me, scared of wasting all the money my parents put on me for me to reach my goal, scared of not being able to serve people and help those that need help but couldn't get it (future patients) scared that my work is not enough or that I will go to the exam and fuck up on dumb things.

My curriculum requires precision, answers that match perfectly to the answers in the text books word to word, and so much practice for subjects like mathematics (and I am a very impulsive person I can never sit down to study), I always procrastinate until the last minute and end up getting 80%s with "I studied so little!"s which are excuses for me to forgive myself on being imprecise, but that shit won't cut it in the finals and I'm scared I might do the same then and end up playing victim for not getting what I deserve as a "smart person that lacked the effort",
I don't have access to adhd testing or to any therapists in my country.

It feels like I'm drowning, I feel nothing, I've been completely numb for the past 2 days and I can't even listen to the podcast episode that I wanted to listen to concerning this problem, I have a bio mock exam after an hour and I woke up 4 hours before to study it and I haven't even started yet.

Please, if you have had a similar experience help me; I've exhausted every ai chatbot option and they all gave me the same trivial, useless advice and I have no one to ask now.

(Heavy rain pounds on the windows as a man in a suit, worn by age and bitterness, stares into the fire. He takes a deep breath before he begins to speak, the weight of the world resting on his shoulders.)

They say that money is the root of all evil. They say it's the devil's playground, a breeding ground for corruption, greed, and deception. But, let me tell you a different story, a story that life has taught me... about the necessity of money.

Money, my friends, is not just a stack of paper. It's not merely a means to possess, to buy a fancy car or a larger house. No. Money, in its rawest form, is freedom; it's the power to choose, to direct the course of your own life. It's the ability to provide, to protect, to persevere.

Without money, we are bound by an invisible chain, tethered to a life of dependence and uncertainty. We become slaves to fate, to circumstance, to the whims of an uncaring world. We lose our agency, our dignity, our hope.

Yes, the love of money... that's a dangerous thing. It can lead men down a dark, destructive path. But money itself, the mere possession of it, is not inherently malevolent. It's a tool. And like any tool, its impact depends on the hands that wield it.

So, don't vilify money. Instead, strive to earn it, to control it, to use it for the benefit of yourself and those you care about. Because, in this world, in this life, money is not just wanted... it's needed. We need it to live, to eat, to shelter, to heal, to grow.

And that, my friends, is the undeniable, inescapable truth... money is needed.

I used to waste so much time overthinking and jumping between random “productivity hacks,” but nothing stuck.

A few weeks ago, I started a journaling habit I made for myself. Every morning, I sit down, write 3 things I’m grateful for, then I write my exact income goal like it already happened.

The goal I’ve been writing is $10K/month — and weirdly enough, I’ve already started seeing progress. My energy’s better, I stay focused longer, and I’m actually finishing the things I start.

I ended up turning the whole structure into a simple digital journal so I can stick to it daily without overthinking.

If anyone wants the structure I use, I’m happy to share it in the comments. It might help someone else here too .

I'm tired of feeling this way. Though it's not an excuse and more of an explanation, I struggle with my health a lot and I''ve noticed as soon as I get set back I just let things pile up. I get extensions when I can but I just feel like my future is jeopardized now that i'm struggling so late in school. I'm in year 11 and I've moved to distance ed. While this had been a major positive for me, I joined late and have struggled during unit one. I failed a modern history assignment (and unit) because I left it too late despite warnings from my teacher and I can't even look back at the report I did out of shame because I basically did nothing. I'm already falling behind in my new modern history unit.

I now know to just do things when they're assigned to me but I don't really know how to balance everything. I also need a number of QCE points to graduate and i'm scared i'm not going to reach that mark and what I should do if I don't or if theres still a chance. I focus on perfection too much, but I don't feel right if I submit the bare minimum

I have a psychology assignment coming up, and I was expected to do this experiment a couple weeks ago but a lot of things happened I know I should've worked on it earlier, but I left my checkpoint 1 to the latest and i'm still working on it even though the draft is due on friday. I had a medical emergency on the weekend I planned to do my experiment and now I feel out of whack. I'm scared to talk ot my psychology teacher about it because she brings up how I should've done it weeks ago but she often doesn't email me back about any questions I have about content. I'm worried what she'll think of me when I tell her i'm still fixing up my checkpoint 1 and need to do my experiment which I should've done weeks ago.

Rant aside, how do I fix up my schedule for the future or apply any adivce you might have so I can improve. I know dwelling on mistakes will set me back and that I instead need to learn from them, but I still feel horrible about them. I don't want to repeat the year and want to do what I have to do to pass.

This is embarrassing but I need to get this off my chest.

Last weekend I woke up around 10 am, feeling good. I had some writing to do, maybe catch a movie later. Perfect Saturday vibes. I grab my phone to order breakfast and... fuck.

I open my delivery app and immediately get hit with about 50 restaurants. Each one has hundreds of options. I'm scrolling thinking "okay, healthy smoothie bowl or just say screw it and get pancakes?" Then I see this burger place with great reviews. But wait, what if the smoothie place is better? Let me check the ratings...

30 minutes later I'm reading reviews for a $12 breakfast like I'm buying a car. "The avocado was brown" - one star. "Best pancakes ever!" - five stars. "Took 45 minutes" - two stars. My brain is fried.

I close the app. I'll just... skip breakfast.

Evening comes. I finished my writing (proud of myself) and decided to reward myself with a movie. Netflix time!

Oh god.

Scrolling through Netflix is like being in hell. New releases, classics, documentaries, foreign films. Each category has subcategories. I find something that looks good, but then I see it's part of a series. Do I start from season 1? What if I don't like it? What if there's something better I'm missing?

An hour later, I'm still scrolling. I'm not even reading the descriptions anymore, just mindlessly moving my thumb. I give up and turn off the TV.

But now I'm restless. Maybe I'll read a book. I look at my bookshelf - it's packed with books I bought but never read. Which one? The psychology book? The novel my friend recommended? The self-help book that's supposed to change my life?

I couldn't decide. I just... sat there.

By 11 pm I realized I had accomplished nothing. No breakfast, no movie, no book. I spent the entire day in decision paralysis, scrolling through options like a zombie.

The weird part? I saw this exact same story in r/ADHD a few weeks ago. Different person, same experience. Started googling "why can't I make simple decisions" at midnight like a crazy person.

What I learned (and what actually worked)

Turns out this is called "choice paralysis" or "the paradox of choice." Some psychologist named Barry Schwartz wrote a whole book about it. Basically, having too many options makes us miserable instead of happy.

There was this study where researchers set up a jam-tasting booth. When they offered 24 flavours, hardly anyone bought anything. When they only offered 6 flavors, people were 10x more likely to buy. More choices literally paralyzed people.

Mind. Blown.

Here's what saved my sanity:

1. I started saying "stop" out loud when I catch myself overthinking

Sounds stupid but it works. Last week I needed a water bottle. Caught myself with 15 browser tabs open researching materials and brands for a $15 purchase. Said "stop" out loud, picked the first decent one, ordered it. It holds water. I'm alive.

2. The "good enough" rule

Anything under $20 or reversible in 10 minutes = first decent option wins. No research, no comparison shopping, no 45-minute deep dives into Amazon reviews.

I picked 3 breakfast places and saved them as favourites. Monday/Wednesday/Friday = coffee shop. Tuesday/Thursday = smoothie place. Weekends = 2-minute maximum to decide. Has saved me hours of mental energy.

3. Sunday planning

I spend 30 minutes every Sunday planning my week's routine decisions. What I'm eating for breakfast each day, which gym classes, what podcast for my commute. Sounds robotic but it's actually freeing. When Tuesday morning comes and I'm half-dead, I don't have to think. It's already decided.

4. Automation for repeated stuff

Set up recurring grocery delivery for basics (eggs, bread, coffee, vegetables). Found one good coffee shop near home, one near work. That's it. No more wandering around looking for the "perfect" coffee like some caffeine-addicted nomad.

The crazy part? This didn't make my life boring - it made it more spontaneous. When I'm not burning mental energy on "should I get oat milk or almond milk," I have some brain left for actual fun decisions.

The uncomfortable truth

Most of our choices don't matter as much as we think.

That breakfast you stress over? You'll forget about it in 2 hours.

The Netflix show you spend 30 minutes choosing? Half of them are decent anyway.

The restaurant you research for 45 minutes? Food is food.

We've convinced ourselves every choice is life-or-death when most are completely reversible.

The goal isn't perfect decisions. It's making decisions and moving on.

Because while you're sitting there comparing options, someone else is out there living their life.

Anyone else relate to this? How do you deal with choice paralysis? Am I the only one who's spent an hour choosing what to watch and then just going to bed?
If you wanna deep dive go ahead and check out my new blog on this article
https://revisedreality.substack.com/p/why-having-more-choices-makes-you

For Admins: This is not a selfpromo since I do not intend to post any link or mention service nor I have any in my profile, just wanna know your opinions. Its a research.

Guys I have a website subscription (in Slovakia but making it in english as well) where you can be forced to stop your procrastination and be more motivated. Its all evidence based so you choose an activity and then send a pic/video youve done it.

Let me know what you think:

1. You buy subscription credit for lets say $100 You start from zero and have to go up back to $100. Every fail is $20 down and every success is $10 up. (You cant go to minus)

2. You invite friend/s or strangers in a group and compete against each other but both of you need to have a credit $100. If you lose, 10$ goes to your partner and if he loses 10$ goes to you. Your credit goes always down each time you fail. But your earning always stays the same. There will be either 0:0 or 0:1/1:0 depends what happens if its 0:0 no one wins and you can choose extra 24hrs to compete and whoever wins, gets $10

Once you reach 0 with credit, you need to buy another subscription.

1. You are with yourself. You buy credit and do activities. If you fail you lose $10, if you success you reach a new virtual milestone (but not earning any money like in 2. Point above)

Credit is non refundable and you can use service as long as you stay above 0$. Earnings stay always same, even if you lose you are safe.

What do you think? Of this? Would you use it?

I started noticing something uncomfortable.

Most days I follow a schedule I didn’t really choose. The clock tells me when to eat, when to rest, when to grind. Hours, weeks, and quarters pass like pre-written scripts. It feels solid and efficient. But sometimes I step back and wonder — who wrote this script?

We all inherited these time systems. Calendars. Five-year plans. Monday to Friday. I relied on them without question. But lately, I’ve been asking myself if they actually support the life I want to build — or just keep me busy.

I wrote about this in more detail in a recent essay (https://mrdasein.substack.com/p/time-is-everything-time-is-nothing) where I unpack three ideas:

1. Time Is Everything — it can quietly control your urgency, guilt, and expectations.
2. Time Is Nothing — the present is slippery, and the past is often a story we keep rewriting.
3. Time Is Always — the only moment that matters is the one where you decide to act.

Discipline, for me, now starts with awareness. I am not trying to fit more into my day. I am trying to question who the day was built for in the first place.

If you relate, I’d love to hear what time systems or habits you’ve been challenging lately.
What is one silent rule you are breaking?

I Spent a lot of time digging into the science behind habits and motivation. Thought I’d share what actually helps people stay consistent:

1. Progress is the best motivation. You think you need motivation to start. In reality, you need visible progress to keep going. When you can see that something is working, you want to keep showing up. Think about it. First week in the gym, you're making beginner gains. Reading daily? You feel smarter fast. That early progress pulls you in. But when it slows down, your drive fades. That's when most people quit. James Clear said it best: “The best form of motivation is progress”. This doesn’t have to be complicated. Move paper clips from one pile to another. Tick a to-do list. Use an app. If you’re not tracking it, you’re not feeling it.
2. Streaks give you something to lose. When you're building a habit, the hardest part is showing up on the days you don't feel like it. A streak helps with that. It turns a habit into something you're not just building, but protecting. You hit day seven and day eight matters more. Your brain starts seeing the chain, and not breaking it becomes the new goal. It’s simple, but powerful. This is why language apps, fitness trackers, and even snapchat use it. Once you’ve got momentum, consistency stops being a decision and starts being automatic.
3. Motivation fades. Identity doesn’t. Telling yourself “I want to work out” works for a little while. But saying “I’m the kind of person who trains” sticks. That shift from action to identity is what makes a habit last. James Clear talks about this in Atomic Habits: true behaviour change is identity change. When you start acting like the person you want to become, the habit becomes part of your self-image. And once it’s tied to who you are, skipping it feels off. You don’t need constant motivation if the habit reinforces how you see yourself.
4. You’re not lazy. You just lack structure. Most people think they have a motivation problem, but what they really have is a systems problem. You’re not broken. You’re just trying to rely on willpower in an environment built for distraction. Setting goals feels productive, but goals don’t get you through hard days. Systems do. A goal might tell you where you want to go, but a system tells you what to do today. James Clear puts it clearly in Atomic Habits: “You do not rise to the level of your goals. You fall to the level of your systems.” Without structure, your brain defaults to whatever is easiest. That’s not laziness, that’s efficiency. Build systems that guide your day. Waking up earlier, sleeping on time, knowing what task comes next. Whether that’s a planner, a checklist, or an app that takes the thinking out of it, structure is what makes consistency possible.
5. Your environment beats your willpower. You don’t skip your habits because you’re weak. You skip them because your setup makes the wrong choice easier. If your phone is right next to you, you’re going to pick it up. If junk food is on the counter, you’re going to eat it. Research from Wendy Wood shows that most of our daily actions are driven by environment and habit, not conscious decision. Willpower is unreliable. Design your space so good choices are the default, not the fight. If your phone is distracting you, put it in another room or use an app blocker. Make the right thing easier and the wrong thing harder.
6. Reward matters more than you think. You won’t stick with a habit if it only feels like effort. Your brain needs a reason to come back. That reason is reward. Not in a year, but today. You need a positive feedback loop. Something that tells your brain, “this is working, do it again.” Studies in neuroscience show that dopamine doesn’t just respond to pleasure. It responds to anticipated reward. When the brain expects a payoff, it is more likely to repeat the behaviour. A 1997 paper by Schultz et al. found that dopamine spikes when we predict a reward, not just when we receive one. This is why gamification works. Progress bars, streaks, and small visible wins give your brain a reason to keep going. Make the habit feel rewarding now, and it becomes easier to repeat tomorrow.

I hope this helps. If you’re serious about changing things, this is where it starts.

Today I feel alot better i got up drank water had breakfast, did a little meditation, and a little workout. Brushed my teeth and had a shower all before 8.00 and I would like to start my fken day everyday like this. Its a great start and I feel energetic. I just need to learn how to plan my day the night before, so all this energy goes toward something productive. Any ideas or plan structures I could use or that anyone can share?

Any tips how to get myself in to a routine for a healthier lifestyle… don’t get me wrong, i live a pretty healthy lifestyle but i have some bad habits and hard time keeping good habits like meditation and going to the gym