1.Start with “brain dumping” – Jot down everything that is on your mind onto a whiteboard, mirror or a glass slide-door. (Make sure you’re using an erasable whiteboard marker, not a permanent marker). You should also do it whenever you’re listening to courses, audiobooks, and tutorials too. Jot down all the key ideas and whatever your intuition brings up in front of you. I also recommend using the iPad Pencil with GoodNotes App. It’s literally the only reason why I use the Apple Pencil. – Organize those notes by retyping them down into a notepad or wherever you organize your notes. I use the native Macs’ Notes App. It’s minimalistic and gets the job done.
2. Clean your computer. – Use folder stacking function on your Mac desktop. – Organize folders. For example, this is how my Creative folder looks like:
3. Clean your room – Organize items into the following categories: a) Things I use often ex. car keys – put them within the reach of your eyes. Put the same items always in the same place. b) Things I use seasonally or sometimes ex. winter jacket – Use transparent boxes to see what you put in them and put them somewhere where you can’t see them unless you decide so c) Things on the stock ex. toothpaste 12-pack – do the same things as with the seasonal items – For documents: a) Use physical folders
I hate exercising because it’s boring. Instead, I love eating the quadratisch, practich, ironically named – Ritter Sport milk chocolate. I also love drinking wine too (diluted in water, just like Romans did, but still…).
Anyhow, this is no good for me. Looking fat makes me look bad in videos and is generally speaking bad for business. Millennials aren’t looking for a fat alcoholic baron with a fat cigar to be their leader. They’re looking for a role model in business, health, and lifestyle.
The knight on a white horse is a slim, slightly muscular, tech-savvy, intellectual individualist who likes to meditate and experiment with smart drugs.
So I took some serious steps to lose weight but I realistically assessed how much will power am I able to invest in this process. Honestly – not much, because forcing myself to exercise drains my will power capacity quickly.
But playing Playstation doesn’t. So I got this home bicycle and I go on for 30 minutes after I wake up. That’s also what Jeff Bezos does after he wakes up – he claims to start the day with something he loves. For me, waking up with a thought that I don’t have to work right away but play my favorite game instead is genuinely motivating. Simple and effective.
Then I took some time to read books about losing weight and I wanted to summarize them in this post. I wouldn’t usually do that if I was to sell fitness coaching but since I don’t do it – I will share all the secrets with you.
Losing weight, just like most of the things comes down to the 80/20 rule where calories play the key role and everything else is extra.
Calories The simple equation to lose weight is to burn more calories than the number of calories you consume.
You consume calories with food and drink. You lose calories automatically (just because you’re alive), when you move and when you exercise.
The trick is to calculate how many calories you burn per day vs how many you consume so that you end up with a calorie deficit.
If you’re on a daily deficit of 1000 calories, then within a week you’re on a deficit of 7000 calories and this means that you lose 1kg because 1kg is approx. 7000 calories.
That’s the most of it. Seriously.
The rest is either philosophy, marketing or applicable to those who really want to get shredded. I don’t. What I want is to have some abs and a nice chest, that’s it. I just want to look aesthetically.
Macros Macros refer to micronutrition which is counting what you eat in terms of fat, protein, and carbs. Generally speaking, most of the people should eat 35% of carbs, 25% of fat and 40% of protein during low carb days and 50% carbs, 20% fat and 30% protein during high carb days. You want to aim at 5 low carb days and 2 high carb days per week (and those high carb days should be as far from each other as possible). During high carb days, you want to do more cardio too because you have more energy to burn. During low carb days, you eat more protein, meaning that it’s a good day to iron those muscles at the gym.
Micros I try to eat less simple carbs like sugar, bread and pasta and more complex carbs like vegetables. Your body needs to use more energy to break them down in your body, hence it consumes more energy to burn them. This also means that more calories are burned because your body needs to work more to digest them. Vegetables in general help you digest better and most importantly they have micronutrition that YOU NEED. Namely, they have vitamins, minerals, antioxidants and other good, healthy things that not only make you lean but also help you think faster. If you’re an entrepreneur, eat vegetables. If you aren’t – eat them too.
Timing You might have heard about intermittent fasting. It’s generally speaking proven that eating once per day helps you lose weight but it has one more advantage – it makes you eat less because you can’t physically eat as much in one meal as you’d have in 3 or 4 meals. We’re back at simple calories math. Intermittent fasting just works – and fasting works even better but it’s torture. I think what you want to do is adjust your food timing around your schedule and lifestyle – not the other way around. Sometimes I work 2 hours in the morning with a cup of coffee, then go to spend a few hours at the gym/swimming pool/sauna and then eat a big meal around 4 pm. I sleep like a baby a few hours after. Some days, however, I need to work more so I have a breakfast and lunch. Then before sleep, I eat a salad.
Supplements Just like the name says – they supplement and NOT replace your veggies. I take supplements to function better and I see the improvement, mainly in stabilizing my energy levels and with a better immune system. Every morning I take:
Some time ago, together with a few friends, we flew to Bangkok to go to something called Onsen. We went to the one in the district of Thonglor, called Let’s Relax Spa:
It’s a Japanese equivalent of a spa but it’s not really comparable. Once you get the key to your locker and you fully undress – you are ready to enter the garden of Eden.
It’s a complex of multiple saunas, baths, cleaning rooms, and relaxation rooms. Every one of them is an experience.
Baths range from extremally cold to extremally hot ones. If I remember correctly the hottest one was 45 degrees Celcius. You gradually switch from the coldest to the hottest baths respectively (or the other way around). In the coldest ones you sense your gut’s freezing, whereas in the hottest one you feel like your lever is boiling. You sense every single inner and outer part of your body.
Then saunas are similar to those in western spas but the relaxation rooms aren’t at all. Some relaxation rooms are just massive hot stones on the floor. You enter this room and lie on a warm rock – just like chameleons or turtles do. It’s mind-blowingly relaxing.
Then showers are not just showers – they are designed the way that you want to spend a good half an hour washing yourself.
Onsen is a very meditative experience. The time goes much slower there.
Important to mention is that the design of Onsen is minimalistic and I love minimalism. It’s just so aesthetic that you sense this constant flow of pleasure coming from this surrounding simplistic beauty all around.
I didn’t even relax as much as when I did my Vipassana – the silent meditation in a monk monastery in Kho Phangan. Mainly because in the spa there were no scorpions, spiders nor snakes – just myself.
You know those people who won’t show their creation to others until they think it’s perfect? I am the opposite.
One morning I woke up and had an urge to buy a green screen and record Tribal News. So, I did. The first episode looked ok-ish and we had a lot of typos in that video. The same with News.tribalmastermind.com portal. It took me 45 minutes to launch it and our developers literally couldn’t figure this out within 2 months (even though they can code in PHP, edit CSS and do other IT magic much better than me).
People often call me out on not checking my spelling. They often comment under my posts to correct me. That’s from Facebook:
and this one is from YouTube:
One of my friends often sends me back spelling corrections of my texts and adds that: “native speakers won’t find this text natural” etc.
I genuinely appreciate feedback from my friends as I follow the Japanese concept of Kaizen (改善), meaning constant improvement. I always look for ways to improve my life and business. In case of spelling mistakes, there are a few things I could do as a business owner (besides the fact that I’m already educating myself every day) – one is to always use Grammarly, another one is to hire a person to spell check my content…
I won’t do that however because everything I do is a work in progress.
It’s easy for me to launch and bootstrap a new portal fast (in an hour or so), see how it works, and develop on the idea further (or not). It’s very hard for me to plan how to do things for a long time and publish perfected ready products.
Writing, coding websites and recording videos makes it literally easier for me to organize all information flowing through my brain. I need to put my ideas out there (in one form or another) to get some clarity on what I’m actually trying to communicate. Often times, I don’t even know what I’m trying to achieve. I then simply put some video/website or project together and the idea gets clarified in my head.
I also need a lot of live feedback from users. I’m naturally an extrovert and working in front of a computer doesn’t help. Getting live feedback, comments and observing users’ traction and satisfaction is what drives me to develop my ideas further.
One of the examples was when I decided to write the book “How To Start A Digital Marketing Agency” and had offered it on a pre-order before I’ve written the first chapter. A lot of people pre-ordered this book and the money coming in from this project was a proof of concept to me. I also got tons of feedback from readers who’ve been commenting on what they like & dislike about the book. This instant feedback is important to me and makes me feel like my creations are alive and that there are real people using them. This also means more collaboration – I feel like I work on those projects with more people and sometimes I love playing in a sandbox with other kids. Besides, the social pressure of having something already launched is moderately edgy. Being on the edge makes me feel alive and unfortunately doing computer work feels the opposite.
I like starting in the middle and I am not a conscientious person. That’s my natural flow and this is how I work better. However, there is also the harsh reality of business and life that I need to face. Here is how I, personally, find the balance and integrity between my emotions and rationality:
I shouldn’t limit my natural flow as working in line with it provides me with a vast capacity of (creative) energy and other non-tangible mental resources (such as satisfaction from work). I should follow this flow to keep being creative, happy and productive
I need to be very careful around the spaces where a conscientious approach is crucial. This means:
Hiring conscientious people who understand that I’m the opposite of them – they shouldn’t bug me with details but they should take care of them themselves (and they should do it often). That’s necessary for the business because potential and current clients feel safe and trust your company when everything from marketing, through customer onboarding, all the way to the after purchase support appear congruent, stable and predictable. Since the last time I had to let some people go in my company, I’ve learned one thing: I need to clearly communicate to them that I am not conscientious, I don’t check details, I don’t like checking on people’ progress and I give them a lot of freedom within the company. This, however, doesn’t mean that I don’t see the end result. Quite the opposite – I see their impact on the business on the macro scale and I let them go when it’s not positive. (This is one of the reasons why I have so much success with working with people on the commission and why hiring on an hourly payroll is a tough challenge for me.) They also need to understand that every now and then I lock my self off in a shed and I’m not available for any communication (creative work in progress). As much as they find this annoying, those differences between our personalities are the key reason that I’m hiring them – they complement my disabilities (and I complement theirs).
I need to consciously abuse my mental capacity to some extent and force myself to be conscientious when it’s absolutely crucial ex. managing my transfers, managing my Facebook & Google Ads, analyzing conversion rates within my funnels (and optimizing it). Those kinds of tasks are extremally draining to me but I minimized them to the absolute minimum.
Now what’s important is that this is me and you’re (most likely) different. Identify areas of your natural flow and decide how you’re going to cope with those that you lack.