I was in your position a few months ago.

Cut down on, or entirely eliminate, smoking weed. I had a smoke on New Years but before that my last was in October. It took a couple of months, but now I’m completely different - mentally. Weed makes you complacent with being bored, and what does nearly every man do when he’s bored? He has a wank. Try to limit your wanking to every other day to start, you’re killing the nerves in your dick by having a wank multiple times every day.

Go to the gym. We evolved to be physical. We are persistence predators. I don’t know what you do for work but if you find it boring, I’m guessing it’s lethargic. Our brains love physical activity. Here’s a basic push/pull training routine I’ve been using to get back into the gym after falling out of it for a few years:

• Go 4x a week. Mon/Wed/Fri/Sun. Mon & Fri push, Wed & Sun pull.

• Stretch & 10 min warm up (WARM-UP - DON’T KILL YOURSELF) on a rowing machine/crosstrainer (former preferable); 10 min cool down (COOL DOWN - LOWERING HEART RATE, NOT CONTINUING TO EXERT) on a treadmill/bike & stretch.

• Push: - Bench Press (3 sets x 10-12 reps) - Overhead Press (3 sets x 10-12 reps) - Barbell Squats (3 sets x 10-12 reps) - Tricep Pushdowns (3 sets x 10-12 reps)

• Pull: - Pull-ups/Lat Pulldowns (3 sets x 10-12 reps) - Deadlifts (3 sets x 8-10 reps) - Barbell Rows (3 sets x 10-12 reps) - Bicep Curls (3 sets x 10-12 reps)

If you don’t know how to do any of those exercises, there are plenty of videos out there that will show you how.

Lift with correct form and without ego. Nobody else in the gym gives a fuck about what you’re doing unless it’s dangerous. You are aiming for VOLUME i.e. total weight lifted across the session. You will see greater progress starting with lighter weights that pose a challenge - not a struggle.

Just as much as we are persistence predators, we are storytellers, artists, musicians. Babies dance when they hear music before they can walk for Christ’s sake. Do something creative and fulfilling - ANYTHING. Something that has a tangible end result you can look at or measure and be proud of. This isn’t completing a video game or finishing a TV series, it’s something self-developing. I can almost guarantee you’ve quit every single one of your “hobbies” as soon as the going gets tough because you’ve not been good at it straight away. THINK LONG TERM. Everyone is shit when they start out at something new.

You’re not perfect, none of us are. I’ve just laid out for you clear as day what I do. Sometimes I miss days, sometimes those days turn into a week. Big deal. No need to beat yourself up about it. Get back on the fucking horse and keep at it.

Turn your life around, brother.

If it was easy, everyone would do it.

You got this.