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  • The “Yes And” Rule | Nerd Fitness

    The “Yes And” Rule | Nerd Fitness


    A few years back, I attended my friend Nick’s blowout 40th birthday party.

    As part of the celebration, he hired an improv comic, and we all had to participate in learning improv comedy.

    (I just felt the collective shiver of all the introverts reading this newsletter).

    We started tossing out fun scenarios and scenes to participate in, and we learned about the most important rule of Improv: “Yes and.”

    Two simple words, and the foundation for all of improv comedy:

    Whenever somebody comes up with a scene, sentence, or situation, the ONLY acceptable response is: “yes and”

    • Yes: Acceptance! I accept and acknowledge that whatever the situation is, no matter how absurd, to be true.
    • And: build! Like a tennis match, after your improv partner hits the ball to you, your job is to hit it back! Building on the situation or scene.

    For example, if your improv partner says, “I’m a space pirate” your response could be:

    • “Yes, and I’m the space police, you’re under arrest!”
    • “Yes, and I’m a first mate looking for a new crew, this is perfect!”
    • “Yes, and my name is Captain Hook, welcome to Pirates Anonymous.”

    The “yes and” rule is so crucial, because there’s nothing worse than a bad improv partner!

    Kind of like Liam Neeson in ​this short sketch​ with Ricky Gervais, (I laugh every time):

    The Yes And Rule for Life

    As a former overachieving “gifted child” who has quite the negative inner critic, I’ve worked hard on incorporating “yes and” into my life.

    The “yes” part is built around acceptance, which is something I’ve spent the past two years working to embrace.

    Check out my past essays on ​Acceptance​ and ​Wabi Sabi​ for more.

    It’s the “and” part I’ve focused on lately.

    As Dr. Kristen Neff points out on in her book ​Self-compassion​, life is complex and so are humans:

    “Judgment defines people as bad versus good and tries to capture their essential nature with simplistic labels.

    Discriminating wisdom recognizes complexity and ambiguity.”

    Nothing is ever as simple as it seems. Things are never as good or bad as our brains think they are either.

    So despite the voice in our heads that wants to judge everything in black-or-white, yes-or-no, good-or-bad terms… We must remember that life is a beautifully complicated mess.

    Author F. Scott Fitzgerald once said:

    The test of a first-rate intelligence is the ability to hold two opposed ideas in the mind at the same time, and still retain the ability to function.

    One should, for example, be able to see that things are hopeless and yet be determined to make them otherwise.

    This is my task for you today.

    Is there a part of your life that feels black-or-white, and instead could use a bit of complexity?

    Nothing is as simple as it seems.

    Life is hard, and change is hard. AND you’re a good person who’s trying.

    Which means there’s hope. And ​hope is the warrior emotion​.

    Also, please go watch that ​Liam Neeson skit​.

    You’re welcome.

    -Steve

    PS: Need guidance and accountability to reach your fitness goals? Nerd Fitness has helped 10,000+ humans over the last 8 years with 1-on-1 online fitness coaching. ​Click here for more details​.



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  • The Difference Between Cold-Pressed and Refined Oils

    The Difference Between Cold-Pressed and Refined Oils


    The Difference Between Cold-Pressed and Refined Oils

    Oils play a crucial role in our diet, providing essential fatty acids, antioxidants, and fat-soluble vitamins. However, not all oils are created equal. One of the key distinctions is whether an oil is cold-pressed or refined. The difference in processing affects not only the nutritional value but also the taste, aroma, and overall health benefits of the oil.

    Cold-Pressed Oils: The Purest Form

    Cold-pressed oils are extracted through mechanical pressing without the use of heat or chemical solvents. The process typically involves crushing the seeds, nuts, or fruits and slowly pressing them to extract oil. Because the temperature remains low (usually below 49°C or 120°F), the oil retains its natural nutrients, enzymes, and antioxidants.

    Benefits of Cold-Pressed Oils:

    • Nutrient-Dense: Since they are minimally processed, cold-pressed oils retain vitamins (such as vitamin E and K) and essential fatty acids.
    • Rich in Antioxidants: These oils contain natural antioxidants like polyphenols and tocopherols, which help combat free radicals and support overall health.
    • Better for Digestion: Cold-pressed oils are more easily digested and utilized by the body compared to refined oils.
    • Unaltered Flavor & Aroma: The natural taste and scent remain intact, making them ideal for dressings, dips, and finishing touches on meals.
    • Less Processing = Fewer Chemicals: No bleaching, deodorizing, or chemical extraction is involved, making these oils a cleaner and healthier choice.

    Examples of Cold-Pressed Oils and Their Benefits:

    1. Extra Virgin Olive Oil: High in monounsaturated fats and polyphenols, it supports heart health, reduces inflammation, and has strong antioxidant properties.
    2. Coconut Oil: Contains medium-chain triglycerides (MCTs) that provide quick energy and support brain function. Also has antibacterial and antifungal properties.
    3. Flaxseed Oil: A rich source of omega-3 fatty acids (ALA), beneficial for brain health and reducing inflammation. Best consumed raw.
    4. Avocado Oil: High in monounsaturated fats and vitamin E, great for skin health and cardiovascular support.
    5. Sesame Oil: Packed with lignans and antioxidants, known for its anti-inflammatory properties.

    Refined Oils: Highly Processed for Shelf Stability

    Refined oils go through extensive processing, including heat treatment, chemical solvents (such as hexane), bleaching, and deodorization to remove impurities, extend shelf life, and create a neutral taste. This process can strip the oil of essential nutrients and antioxidants, making it less beneficial for health.

    Reasons Why Oils Are Refined:

    • To remove strong flavors and odors (creating a more neutral-tasting oil).
    • To increase the smoke point, making it suitable for high-heat cooking and frying.
    • To remove natural pigments and impurities, creating a lighter, clearer appearance.
    • To improve shelf stability by preventing oxidation.

    Downsides of Refined Oils:

    • Nutrient Loss: The high heat and chemical processing destroy vitamins, antioxidants, and beneficial compounds.
    • Contains Residual Solvents: Some refined oils may contain traces of chemical solvents used in extraction.
    • More Susceptible to Oxidation: The refining process removes natural antioxidants, making these oils more likely to turn rancid and produce harmful free radicals when heated.

    Examples of Refined Oils and Their Uses:

    1. Canola Oil: Often genetically modified and heavily processed, canola oil is high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess.
    2. Vegetable Oil (Soybean, Corn, Sunflower): Highly processed and lacking natural nutrients, often used in processed foods and fast-food frying.
    3. Refined Palm Oil: Used in packaged foods due to its long shelf life but often comes from unsustainable sources.
    4. Refined Coconut Oil: Has a higher smoke point than virgin coconut oil but lacks some of the antimicrobial benefits.
    5. Refined Sunflower Oil: Stripped of its natural vitamin E and prone to oxidation when heated.

    Which One Should You Choose?

    • For Raw Consumption (Salads, Dressings, Drizzles): Always opt for cold-pressed oils like extra virgin olive oil, flaxseed oil, and avocado oil.
    • For Cooking (Low to Medium Heat): Virgin coconut oil and cold-pressed sesame oil work well.
    • For High-Heat Cooking: If you need an oil with a high smoke point, go for avocado oil or a naturally refined option like high-oleic sunflower oil.
    • Avoid highly processed oils (such as canola, soybean, and vegetable oil) whenever possible, as they lack nutrients and can contribute to inflammation.

    By choosing cold-pressed oils over refined oils, you are opting for a healthier, more nutrient-dense option that provides real benefits to your body. While refined oils may be more convenient and longer-lasting, they come at the cost of lost nutrients and potential health risks. Investing in high-quality oils can make a significant difference in your overall health, supporting everything from brain function to heart health and inflammation reduction.



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  • What Are Adaptogens, and Why Do They Matter?

    What Are Adaptogens, and Why Do They Matter?


    What Are Adaptogens, and Why Do They Matter?

    We often hear about adaptogens in wellness conversations, but many people are still unclear about what they are and how they benefit us. These natural wonders are more than just a buzzword—they are powerful tools for managing stress and promoting long-term health.

    What Are Adaptogens?

    Adaptogens are a unique class of herbs and natural substances that help the body adapt to various physical, emotional, and environmental stressors. They work by stabilizing the body’s stress response and enhancing resilience to challenges over time.

    Unlike quick fixes like stimulants, which provide short-lived energy at the expense of depleting your reserves, adaptogens work to restore balance. They help regulate cortisol (your main stress hormone), support adrenal gland function, and promote overall vitality. Adaptogens are particularly valued for their ability to support the body without causing over-activation or crashes.

    Key Benefits of Adaptogens

    1. Stress Management
      Adaptogens regulate the release of cortisol and other stress hormones, helping your body stay balanced during difficult times. By mitigating the effects of chronic stress, they help reduce symptoms like anxiety, irritability, and even physical tension.
    2. Improved Energy and Stamina
      Unlike stimulants, adaptogens provide sustainable energy by improving your body’s ability to respond to stress. They enhance endurance and energy levels without causing jitters or energy crashes, making them ideal for managing fatigue during a demanding day.
    3. Boosted Immune Function
      Adaptogens strengthen the immune system by modulating its response to stress and illness. This means they can make you less susceptible to colds, flu, and other infections, while also helping the body recover more effectively after being sick.
    4. Mental Clarity and Focus
      Adaptogens reduce brain fog and enhance focus by stabilizing stress-related cognitive dysfunction. They help increase mental alertness and improve your ability to concentrate, especially during periods of intense stress or fatigue.
    5. Hormonal Balance
      Adaptogens support the endocrine system by improving communication between hormones. They can help regulate functions like sleep, appetite, and mood. Women often use them to help manage menstrual cycle irregularities or menopause-related hormone shifts.
    6. Reduced Fatigue
      Chronic stress can leave you physically and mentally drained. Adaptogens work to boost your body’s tolerance for stress while aiding recovery. This makes them highly effective in combating burnout and enhancing physical stamina.
    7. Anti-Inflammatory Properties
      Many adaptogens have anti-inflammatory compounds that reduce inflammation in the body, promoting better overall health and lowering the risk of developing chronic diseases like heart disease, diabetes, and arthritis.
    8. Mood Stabilization
      Adaptogens can enhance mood by promoting feelings of calm and balance. They have a soothing effect on the nervous system, helping reduce anxiety and fostering a more stable emotional state.

    The following are some of the most popular and widely used adaptogens:

     

    1. Ashwagandha (Withania somnifera)
    • Key Benefits:
      • Reduces stress and anxiety by lowering cortisol levels.
      • Supports relaxation and better sleep.
      • Boosts energy, endurance, and overall vitality.
      • Enhances cognitive function and memory.
    • Best For: Chronic stress, insomnia, low energy, and those seeking a calming adaptogen.

     

    1. Rhodiola Rosea
    • Key Benefits:
      • Enhances physical stamina and endurance.
      • Boosts mental clarity, focus, and cognitive performance.
      • Reduces symptoms of fatigue, especially mental fatigue.
      • Helps combat mild depression and supports emotional resilience.
    • Best For: Busy individuals, athletes, and those dealing with mental burnout or fatigue.

     

    1. Holy Basil (Tulsi)
    • Key Benefits:
      • Reduces stress and promotes a sense of calm.
      • Supports immune function and helps the body resist illness.
      • Helps regulate blood sugar levels and improve metabolic health.
      • Provides anti-inflammatory and antioxidant benefits.
    • Best For: Stress management and those looking for a gentle adaptogen with immune-boosting effects.

     

    1. Reishi Mushroom (Ganoderma lucidum)
    • Key Benefits:
      • Promotes relaxation and helps with restful sleep.
      • Supports immune system regulation and overall immune health.
      • Acts as a natural anti-inflammatory and helps reduce allergies.
      • Aids longevity and promotes detoxification.
    • Best For: People seeking a calming adaptogen with immune-boosting properties.

     

    1. Maca Root (Lepidium meyenii)
    • Key Benefits:
      • Enhances energy, stamina, and physical performance.
      • Balances hormones and supports reproductive health (for both men and women).
      • Boosts libido and improves fertility.
      • Helps combat mood swings and mild depression.
    • Best For: Those needing hormonal support, an energy boost, or libido enhancement.

     

    1. Ginseng
    • Panax Ginseng (Asian Ginseng):
      • Stimulates energy and enhances focus.
      • Improves mental clarity, memory, and cognitive function.
      • Boosts immune function and supports resilience to illness.
      • Aids in combating physical and mental fatigue.
    • Siberian Ginseng (Eleuthero):
      • A milder, gentler form of ginseng that enhances stamina and physical performance.
      • Supports stress management and immune system health.
    • Best For: Energy enhancement, mental sharpness, and those battling exhaustion.

     

    1. Schisandra Berry (Schisandra chinensis)
    • Key Benefits:
      • Improves concentration and mental focus.
      • Enhances physical endurance and performance.
      • Protects the liver and supports detoxification.
      • Helps regulate the nervous system, reducing stress and anxiety.
    • Best For: Individuals needing mental sharpness and liver support.

     

    1. Cordyceps Mushroom
    • Key Benefits:
      • Boosts physical energy and athletic performance.
      • Enhances oxygen utilization in the body.
      • Supports adrenal function and resilience to stress.
      • Acts as a natural anti-inflammatory.
    • Best For: Athletes, active individuals, and those recovering from physical exhaustion.
    1. Licorice Root (Glycyrrhiza glabra)
    • Key Benefits:
      • Supports adrenal health and energy levels.
      • Helps maintain stable blood sugar levels.
      • Aids digestion and reduces inflammation in the gut.
      • Combats fatigue and supports hormone balance.
    • Best For: People with adrenal fatigue or those seeking digestive and hormonal support.

     

    1. Shatavari (Asparagus racemosus)
    • Key Benefits:
      • Balances hormones and supports female reproductive health.
      • Helps alleviate symptoms of PMS and menopause.
      • Supports digestive health and acts as a natural anti-inflammatory.
      • Boosts immunity and promotes overall well-being.
    • Best For: Women looking for hormonal and reproductive support

     Many adaptogens are available in powders, capsules, teas, or tinctures. You can easily incorporate them into smoothies, coffee, or tonics. They work best when taken consistently over time rather than as an immediate solution.

    Adaptogens are nature’s stress balancers, offering a sustainable way to handle the pressures of modern life while supporting your body’s natural processes. If you’re seeking tools to enhance energy, focus, and overall well-being, adaptogens can be a gentle yet powerful addition to your wellness routine.

    The post What Are Adaptogens, and Why Do They Matter? appeared first on Total Gym Pulse.



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  • What I Read: May and June 2023

    What I Read: May and June 2023


    As always I’m a bit late with recapping some recent reads. I’ve started reading a mix of physical book and audiobooks. I am terrible about reading non-fiction with my eyes — I need plot! But on audiobook? I’m starting to really enjoy it! For audiobooks I’ve been using Libby through my library and Libro.fm to support local bookstores. I’ve noted which is which in the recap as they are a bit of a different experience for me personally…

    Meet Me At the Lake by Carley Fortune

    One sentence plot: 10 years after spending one magical day together, Fern and Will reunite in an attempt to save the struggling lakeside resort Fern now owns.

    One sentence review: I loved a book that makes my heart ache like this one and cried during the final chapter because I didn’t want it to end.

    Read this book if: You love: Carley Fortune’s first book Every Summer After, Dirty Dancing (omg the resort vibes!), and an emotional second chance romance that’s SO much more than a romance.

    My Rating: 4.5/5 Stars

     

    Fourth Wing by Rebecca Yarros

    One sentence plot: Violet Sorrengail attempts to survive the brutal first year as a dragon rider at Basgiath War College.

    One sentence review: I’m not typically a fantasy reader, but this very hyped-up book sucked me in from the start and I felt SO invested in Violet and emotionally attached to bunch of dragons.

    Read this book if: You’re typically a romance reader (this book gets very steamy!) but curious about something that’s fantasy.

    My Rating: 4.5/5 Stars

     

    Yellowface by R.F. Kuang

    One sentence plot: After her friend Athena passes away, author June Hayward reworks a manuscript of Athena’s and passes it off as her own… which causes a chain of bad events.

    One sentence review: I was a bit iffy on this book at times but ended up really enjoying the twisty ride of this almost thriller meets satire of the publishing industry.

    Read this book if: You’re in the mood for something biting and satirical… and/or work in the book industry.

    My Rating: 4/5 Stars

     

    Same Time Next Summer by Annabel Monaghan

    One sentence plot: Sam returns to her family’s beach house to look at a wedding venue only to run into the guy that absolutely broke her heart as a teen.

    One sentence review: I couldn’t have loved this book more as it mixes so many of my favorite things: second chance romance, dreamy beach setting, dual timelines, and complicated drama.

    Read this book if: You loved Every Summer After or are looking for something to fill your Summer I Turned Pretty craving after season 2 ends.

    My Rating: 5/5 Stars

     

    Imogen, Obviously by Becky Albertalli

    One sentence plot: Imogen has always considered herself to be hopelessly straight but a great ally to her queer friends… that is until she visits her best friends at college and starts to feel a spark with a new friend there.

    One sentence review: I found this book to be such an addicting read (I read in in less than 24 hours) and so appreciated the great characters and the nuanced conversations on queer identity.

    Read this book if: You want to sink your teeth into a book you’ll read in one sitting.

    My Rating: 5/5 Stars

     

    Audiobooks:

    Year of Yes by Shonda Rhimes

    I have to admit, I haven’t watched anything by Shonda Rhimes… except maybe Crossroads as a teen? So, I’m probably not the best audience for her book that talks about the year she decided to start staying YES to things that scare her. With that in mind I’d say I enjoyed this book but didn’t love it the way I know some people do.

     

    Yearbook by Seth Rogen

    I’m a big fan of Seth Rogen — Knocked up is still one of my all-time favorite comedies. It was really cool to hear more about Seth Rogen’s childhood in Vancouver and his early launch into fame thanks to Freaks in Geeks. This book is SO fun as an audiobook as it features an elaborate cast of characters and Seth Rogen narrating the whole thing. I really enjoyed it.

     

    The Greatest Love Story Ever Told by Megan Mullaly and Nick Offerman

    I was really curious what a book by power-couple Megan Mullaly and Nick Offerman would be like. It’s of course very funny at times and a very interesting look into their relationship and how they got together. If you’re not super invested in one or both of them it’s probably not worth your time, but I found the book to be a funny, light-heated, listen.



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  • The Best Indoor Exercises to Keep Kids and Adults Physically Fit

    The Best Indoor Exercises to Keep Kids and Adults Physically Fit


    Author: Stephanie Haywood

    If you’re looking for some great indoor workouts that the whole family can enjoy, this guide has everything you need to get your household up and moving around. From a beginner barre class to fun-themed workouts for kids and adults alike, these great resources from Kafui Fitness will keep your family active and physically fit.

    Family-Friendly Workouts to Try at Home

    If you and your family can’t make it out to the throwing fields, there are still great workouts you can do at home.

    Creating a Workout Space That’s Safe and Enjoyable for All Ages

    Before starting your home fitness routine, decide where you’re going to exercise (obviously no throwing indoors). Many people choose a spare bedroom, rarely used dining room, basement, or garage as their home workout space.

    Keep the Right Gear on Hand

    In addition to finding workouts and setting up a space, you want to have the right gear and apparel so that you’re ready to work out any time, and so you don’t have the excuse for not having the right sneakers or support bra.

    It’s time to get your kids off the couch and back on track to meeting their fitness goals. With these great workouts to keep your loved ones active, you’ll have everything you need to keep your family physically fit and healthy.

    For the number one source for fitness news and tips, visit Kafui Fitness today!





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  • Mobsters, Knights, and Samurai have a code. Do You?

    Mobsters, Knights, and Samurai have a code. Do You?


    In 2007, Italian police arrested Salvatore Lo Piccolo.

    This dude was an actual boss from the real life Sicilian Mafia.

    As they explored his house, they stumbled across what they believed to be their official “10 commandments” of their crew.

    In other words, “If you want to be a good mobster, follow these 10 easy steps!”

    1. No-one can present himself directly to another of our friends. There must be a third person to do it.
    2. Never look at the wives of friends.
    3. Never be seen with cops.
    4. Don’t go to pubs and clubs.
    5. Always being available for Cosa Nostra is a duty – even if your wife’s about to give birth.
    6. Appointments must absolutely be respected.
    7. Wives must be treated with respect.
    8. When asked for any information, the answer must be the truth.
    9. Money cannot be appropriated if it belongs to others or to other families.
    10. People who can’t be part of Cosa Nostra: anyone who has a close relative in the police, anyone with a two-timing relative in the family, anyone who behaves badly and doesn’t hold to moral values.

    These rules certainly don’t cover every single decision that every mobster needs to make every day, but they are rules that somebody can learn, internalize, and apply when they find themselves in a precarious situation and are unsure how to act.

    The Mob isn’t the only crew that has rules either.

    Ancient Samurai in Japan, had “Bushido” aka “The way of the warrior.” 8 rules for their personal code of conduct:​

    1. Righteousness (Justice)
    2. Courage
    3. Benevolence (Mercy)
    4. Respect
    5. Honesty
    6. Honor
    7. Loyalty
    8. Self-Control

    Elsewhere, knights in medieval Europe had a “Code of Chivalry,” which covered things like “protection of the weak and poor, courtesy and respect, courage and military prowess.”

    Maximus Decimus Meridius in Gladiator and his fellow soldiers always picked each other up with “Strength and honor.”

    In 300, Spartan Soldiers knew to “come home with your shield, or on it.”

    We have Rules for the Nerd Fitness Rebellion too!

    I bring up these rules because we might not be mobsters, knights, or samurai…

    But I bet adding some rules to your life could help.

    Rules can help us make decisions.

    Life is complicated, and our brains are capable of talking us into and out of various decisions.

    However, when we have a rule in place, it allows us to make a clear choice rather than agonizing over it.

    More importantly. We can make a rule ONCE, and then we don’t have to waste any brainpower or willpower on each decision later on.

    Here’s a quick example:

    Most of the successful popular diets are simply a list of rules that people follow that get them to eat fewer calories.

    • ​Intermittent fasting means “I only eat between noon at 8pm.”
    • ​The Paleo Diet means “I don’t eat anything a caveman wouldn’t eat.”
    • ​Vegan means “I don’t eat any products derived from animals.”

    I’m not saying any of these strategies above are better or worse than any others, either. I bring up these heuristics because they have helped many, and been unhelpful for many.

    Each person can come up with a set of aspirational rules that help them level up their lives.

    I certainly have “fitness” rules that I usually follow:

    I know when I follow these rules, “the Way of the Nerd,” I have a pretty good chance of staying fit, healthy, and feeling good about myself.

    I also have rules about interacting with the world and being a good human:

    These specific rules might not work for you, and that’s okay.

    They’re my rules.

    Your rules must reflect your situation.

    We Respect the Rules of Others

    Here’s another fun hack: we might not like all rules, but we tend to respect other people’s rules:

    our coworker offers you a donut, and you say “ohhhhh, I shouldn’t.” They might come back with “c’mon, live a little,” because they don’t want to be the only person eating a donut…

    But if you say “I have a rule that I don’t eat donuts on weekdays,” then you have a hard rule that you’re following, and your coworker will probably respect this.

    Some people might abstain from certain foods or drinks for religious or personal reasons.

    There’s no reason you can’t have rules for whatever damn reason you want to!

    What are YOUR rules?

    A good combination of aspirational, professional, and society-improving rules is a good place to start. Or heck, just one of each!

    Heck, even one for each can be a good place to start.

    These rules should be YOURS.

    Here are some ideas to help you get started:

    • At work “I do what I say I’m going to do, on schedule, or I tell my team ahead of schedule if I need more time.”
    • With friends, “I always send a thank-you note after being invited to something by a friend”
    • For health, “I only drink alcohol on Friday night and Saturday while watching college football”
    • For sleep, “I only watch 1 episode of TV per night. I stop playing video games and turn off social media at 8pm.”

    Start writing down some aspirational rules and see how it feels.

    I find the more specific and pass/fail the rules are, the more likely you’ll be to follow them.

    Rules that actually help you make the long-term right decision in tough situations. You know, those situations where your lizard brain says “eat the candy!” or “drink the drink” or “stay up late and doomscroll for 7 hours!”

    Rules can also be pre-emptive so you don’t end up in those situations in the first place.

    We can use technology, app-blocking software, or recruit our friends to help us stay true to our rules.

    Once you identify your rules, and actually write them down, keep track of how you’re doing with them.

    If you find yourself breaking your rules more frequently than not, it might be time to adjust the rules, do some deep thinking, or work with a therapist to start figuring out why and what’s going on.

    Remember, failure can be one hell of a teacher, and leaning into the fear is a great chance to learn the lesson life is trying to teach us.

    -Steve





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