Categories
Book report

Find Your New Self in the 5am Club

So just got done reading the 5 AM club….

and it was super cool  here are my very in depth review of it you can watch the YouTube video but I’m gonna take the rest of this blog post to layout the bull in a bullet point fashion the key insights that I got out of the book so here they are:

Key Insights

  • This is a story of Archetypes
    • Billionaire
    • Spell Binder
    • Entrepreneur
    • Artist
  • You have to make each day deliberate, 5am is a choice
  • You have learn to focus on taking time for your self, 5-6am
  • You have to be consistent, results don’t happen – you make them
  • You have to cultivate mind, heart, health, and soul
  • You have to let go of who you are to become anew
  • you have to deliberately make new habits (Atomic Habits & The Power of Habit for more)
    • Trigger
    • Behavior
    • Reward
    • Repeat
      • Crave the trigger
  • It takes 66 repetitions to make a habit that will last
    • the first 22 will be hard – deconstruction of neural pathways
    • The second 22 will be messy – you are installing new neural pathways
    • The last 22 days will be beautiful – you have crystallizing your neural pathways
  • You will see stacking effects when you repeat habits
  • 20/20/20 rule for you 5am hour – Your new morning routine (Sweat/Reflect/Grow)
    • 20 min Sweat workout, kill your cortisol
    • 20 min Reflect on what is important, what you value and become still
      • 10 min write out the perfect day
      • Daily journaling (give up your negativity and your positivity
      • Meditate
    • 20 min Grow upgrade your knowledge & skills
  • Sleep is super important, it is when you have the highest levels of HGH (human growth hormone)
    • 7pm
      • Tech Turned Off
      • Last Meal
    • 8pm
      • Wind down
      • Be with your family and loved ones
    • 9pm
      • Be in bed
      • Go to sleep

I honestly should probably do a review of the bullet Journal method. there’s like a billion of them online but that’s part of why my Keith notes look the way they do. anyway so now I’m gonna get into what’s called the amazing day and this is the Super Gen version of it I can’t actually recreate what’s in his book without my you know plagiarising him and getting in loads of trouble but I can give you the basic rundown and I also can give you his 10 tactics which honestly they are super so you like those annual find them below

The Amazing Day


No-tech Morning Hours

  • 04:30 Alarm goes off
    • Get into your gym clothes
    • Brush your teeth
  • 05:00 Start Sweating
  • 05:20 Start Reflecting
  • 05:40 Start Growing
  • 06:00 End of Victory Hour
  • 06:00 – 08:00 Spend time with family & with your personal project

Tech Midday Hours

  • 08:00 – 13:00 High Value Work
    • 90mins / 90days / 1task
    • 60min work / 10min rest
  • 13:00 – 17:00 Low Value Work
    • Break your fast (16 hours fasting / 8 hours non fasting)
    • Admin
    • Meetings
    • Follow-up
  • 17:00 – 18:00 Disconnect from work / start to do neutral stuff
    • Commute University
    • Massage
    • Workout

No-tech Evening Hours

  • 18:00 – 19:30 Family & personal project time
  • 19:30 – 21:30 Nightly Ritual
  • 21:30 Sleep

I’m just going to really quick lay down the titles for the 10 tactics but I’m not gonna write out all of my notes if you wanna know the good stuff go get the book.

10 Tactics

  1. The tight bubble of total focus
  2. 90/90/1 rule
  3. 60/10 method
  4. The daily 5 concept
  5. Second wind workout
  6. 2 Massage Protocol
  7. Traffic University
  8. Dream Team
  9. Weekly Design
  10. 60 Minute Student

OK that’s it. I’m ready to go move on with my life. and I also need to turn off all my devices at this time.

Would you try to live like this for 66 days?

Categories
Book report

Kaboom! Atomic Habits was mind blowing!

After having read The Power of Habit, I wanted to keep going down the rabbit hole. So recently I finished Atomic Habits.

Got to say, I have never read a more detailed examination of habits in my life. It was amazing to see how one person had explored the process of habit building to a point that borders on obsessive.

Obsessive is good, I like obsessive writers.

The biggest things that I gathered from reading Atomic Habits is that there are some irrefutable laws for building and breaking habits:

Build a Habit

  • Make it obvious
  • Make it attractive
  • Make it easy
  • Make it satisfying

Break a Habit

  • Make it invisible
  • Make it unattractive
  • Make it difficult
  • Make it unsatisfying

One of the first habits that I built for my self was that I wanted to take my vitamins everyday. So what I did was I made the vitamins obvious first. To do this I simply left the vitamins on the window sill where every morning I would pull the blinds to open the apartment to the light of day. Almost everyday since I have read the book have I taken my vitamins.

For one of the habits that I wanted to break, I wanted to stop drinking caffeine completely. Admittedly, this was one of the most painful things that I have ever done. But the first thing that I had to do was look at all of the places that I drink coffee, generally at my desk, and eliminate having coffee in those places. It wasn’t easy at first, but undergoing the very unsatisfying process of withdrawals, I knew that I never wanted to deal with caffeine again.

Anyway, I learned a lot more than that, but for the time being, I think that this blog post will help you understand the basis for which you can change your behavior.

What is a habit that you want to break or build up?

Categories
Book report

What I learned reading The Power of Habit

There is an over-powerful force in all of our lives. It lives deep inside of all of us. This power is the power of habit.

After Having enjoyed the tremendous experience that is The Power of Habit, by Charles Duhigg, I found myself asking, “What did I learn from all of that?”

The book is a massive undertaking, it explores the power of a habit on the individual level, or the micro level, and then expounds or scales societal level, the macro level.

What I learned from Chuck was that there really are three things that we need to keep in mind:

  1. What are the habits that we involve ourselves in?
  2. What are the habits that others involve us in?
  3. What are the habits that others are involved in?

From start to finish of the book I found myself learning about myself, teams, company’s, and social groups as a whole. And according to Chuck, it all comes down to cue, behavior, reward.

Now, these are obviously a stylized way of saying what the science community calls antecedent, behavior, and consequence; but that’s okay. I still enjoyed the book enough to write a blog post about it.