Actively practice taking a step back from situations and emotions to gain a broader perspective, see more options, and make better decisions, as this ability is exponential in its impact across all domains of life.
When facing problems, issues, or adversity, immediately take action, even small steps, rather than sitting and dwelling, to make progress and move forward, as action itself generates positive energy.
Engage in physical activity and break a sweat to gain energy and feel better, rather than waiting for energy to appear before working out, as it amplifies the morning cortisol peak for sustained focus and immune function.
As a leader, detach from the ‘mob mentality’ of your team; counter arrogance during wins by focusing on improvement, and counter low morale during losses by focusing on learning, action, and future opportunities to maintain balance.
Wake up early and engage in physical activity and view sunlight to amplify the morning cortisol peak, which sets a wave for more energy, higher immune function, and focus throughout the day, and aids sleep 14-16 hours later.
Practice specific techniques for detachment: physically stepping back, broadening your field of view, taking a deliberate breath before speaking, lifting your chin with hands down to avoid defensiveness, and listening more than talking.
Avoid eating large meals before physically or cognitively demanding tasks (e.g., workouts, meetings, missions) to maintain mental clarity and avoid sluggishness, as digestion consumes neural energy.
Before attempting to solve a problem, take a step back and assess its importance, solvability, potential return on investment, and how much effort it will take, to avoid wasting time on unsolvable or low-impact issues.
Recognize that the solution to a problem is often not found within the problem itself; step away from the immediate situation to gain perspective and assess how to solve it effectively or whether it needs solving at all.
Regularly engage in activities that are deliberately uncomfortable or ‘suck a little bit’ (e.g., cold showers, pushing past comfort zones in workouts) to develop mental resilience and toughness.
Realize that your current actions, no matter how small, will positively or negatively impact your future; focus on consistent positive actions for a better life and greater control over your destiny.
In chaotic or unpredictable situations, cultivate an open, flexible mind that pays attention to input and evolves plans, rather than rigidly adhering to initial expectations, to excel in problem-solving.
Build a team where members genuinely care for and love each other, as this mutual affection and support will lead to significantly better performance and resilience than a team with internal animosity.
As a leader, identify the unique strengths (e.g., execution, creativity) of individuals and place them in roles where their nature is beneficial, while also working to develop their weaker areas over time.
Focus on adequate hydration (e.g., drinking a lot of water, especially if you sweat a lot) as it is vital for optimal physical and cognitive function, potentially more impactful than caloric energy for overall energy levels.
After a success, celebrate but modulate your own confidence and ego, immediately thinking about future challenges to avoid sloppiness or arrogance.
Engage in activities like jiu-jitsu or surfing that provide social connection, physical activity, and mental restoration, allowing the brain to ’turn off’ and refill energy reserves.
Keep a detailed log of daily workouts to track progress, identify plateaus, and adjust training phases (e.g., focus on pull-ups, then deadlifts) to maintain strength, avoid boredom, and ensure long-term physical development.
Engage in a variety of physical activities (lifting, cardio, running, sprinting, heavy weights, kettlebells, jiu-jitsu, surfing) to enjoy movement, avoid over-specialization, and maintain overall physical fitness.
Incorporate short (10-15 minute) high-intensity anaerobic exercises (e.g., bike, rower, kettlebell swings) into your routine to achieve a mental peak and readiness for the day’s cognitive demands.
Understand that your current problem or ‘world’ (ecosystem) is not the entire reality; stepping outside of it can reveal new perspectives, light, and happiness, helping to overcome feelings of being stuck.
Question the value of alcohol and consider its potential for negative impacts, especially if used for self-medication, as it can ruin lives and hinder progress.
Be true to yourself and live in alignment with what genuinely resonates with you, even if your preferences or path are different from what others expect or prefer.
If you realize you won’t excel in one specific aspect, find another role within the community or industry that you love and can contribute to, leveraging your unique skills.
Prioritize family dinners when possible to connect, talk about daily things, and foster strong relationships within the family unit.
Value military experience, especially combat experience, as a valuable qualification for leadership roles, as it fosters a deeper understanding of war’s costs and the military’s function.
Utilize meditation apps that offer various programs, mindfulness trainings, yoga nidra, or NSDR protocols to place the brain and body into different states and restore cognitive and physical energy, even with short sessions.
Dissolve an electrolyte packet (like Element) in 16-32 ounces of water first thing in the morning and during physical exercise to ensure proper hydration and adequate electrolytes for optimal brain and body function.
Consume a vitamin, mineral, probiotic drink (like AG1) once or twice daily to cover foundational nutritional needs, support gut health, and ensure adequate intake of adaptogens, vitamins, and minerals.