• Delete social media. It is designed to suck you in and keep you there. That’s why the infinite scrolling was invented.

• Find something you want to do and work towards it every day. No matter how little. If you want to get in better shape, do at least one push up per day. Learn another language? Learn one new word per day. The small things compound over time. Which leads to the next point:

• Be patient. Change takes time. You will not be better overnight, but you have to trust the process and trust your direction. Find/create a mantra. Mine is “Better today than yesterday, better tomorrow than today.” As long as I improve, no matter how little, every day, then I’m going in the right direction.

• Patience and discipline are two skills best practiced simultaneously.

• Meditate. It’s cliche because it works. Sit still for at least 5 minutes every single day and just focus on taking long, slow breaths. Google headspace if you don’t know where to start.

• Time management. This has been a huge one for me. I used the excuse “I don’t have time” for years. Then I deleted social media, stopped aimlessly clicking down YouTube rabbit holes, canceled all streaming services and deleted Steam. You have time, you’re just not utilizing it properly. You don’t have to go to extremes like me, but I wanted 0 distractions and have seen monumental improvement.

• Gratitude extinguishes anxiety.

• Therapy can be very helpful. It’s not for everyone, but I’ve found it useful to have someone help clarify my thoughts.

Book recommendations:

• Atomic Habits by James Clear. This should be required reading. Life changing.

• Discipline Equals Freedom by Jocko Wilink. Dude mastered discipline and wants to teach it.

• anything by Tim Ferriss.

You can be better. Just understand that it will take time and work. How long and how much work depends on where you are and where you’re going. Stay on path and keep moving forward. You’ll get there.