🎽 Run, Sweat, Write: This Week's Adventure

👋🏼 Hello friend

A Summary of this week's newsletter:

• ✍🏼 Blogpost: Running until I didn't feel like running anymore
• 🎤 Podcast: Episode on Sauna/Heat Exposure
• 🎤 Podcast: Episode on Journaling
• 🧰 Tool: Momentum, my Favourite Chrome Extention
• 🐦 Tweet: 6 actionable tips to 10x your writing

🏃🏼‍♂️ I just started running, like Forrest Gump

One morning, I got onto the stepper for 20 minutes of cardio.

While my motivation level was soaring as I listened to a motivational speech by Joe Rogan, it occurred to me that I could continue working on my ImPossible List.

The first thing that I thought of doing was: Just start running, like Forrest Gump

One can't just let rare moments like this -> experiencing a feeling of commitment, let go. Take action.

If you want to know if I stopped or whether I am still running, head over to the blog post ⬇️

🧖🏼‍♀️ Sauna for Health and Performance

I discuss my sauna routine and summarize the latest studies on how heat affects our bodies. Huberman recommends 1 hour sauna per week, split into 2-3 sessions, with a temperature range of 80-100°C. (176-212°F)

🎧 Listen to the full episode on Spotify. (German)

📜 The Art of Journaling: benefits of journaling and more

I talk about the benefits of journaling, what my journaling process looks like and, of course, some studies so that the cake has a base. ;)

🎧 Listen to the full episode on Spotify. (German)

📔My current journaling routine looks like this.

Page 1: On this page, I capture what comes to my mind straight onto paper.

The spiritual windshield wipers free space for important and meaningful thoughts. Tim Ferris calls writing down all your spiraling thoughts, which may have accumulated overnight, "life-changing."

"Once we get those muddy, maddening, confusing thoughts [nebulous worries, jitters, and preoccupations] on the page, we face our day with clearer eyes.” - Julia Cameron

Page 2: On the second page, I answer 3 questions. (I change up the questions every week or so.)

❓ Currently, I ask myself the following 3 questions:

1. What am I grateful for? (3 things)
2. What great things will I want to have experienced today?
3. What 3 tasks will I be proud to have completed when I reflect on my day?

I write down 3 tasks only, not more.

During the day, I keep coming back, crossing off tasks. When I completed all 3 tasks, I write down 3 more. -> Less overwhelming than writing down all todos for the day.

Last but not least, I ask myself:

• How do I want to be today?

I write down the answer 5 times.

Today, I wrote: "I am a disciplined person. I am a disciplined person. I am a disciplined person. I am a disciplined person. I am a disciplined person."

Writing it down multiple times has the effect of mentally sticking in my head throughout the day.

My Favourite Minimalistic Chrome Extention: Momentum

Instead of showing you the most visited pages when opening a new tab, momentum shows:

• a beautiful picture
• asks about your main focus
• quotes

Thanks to my sister for the great recommendation.

✍️ 6 actionable tips to 10x your writing in 1 minute (by Dickie Bush)

What's your favourite writing advice? I have gained the greatest benefits from number 6.

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🌞 Have a great week,
xx Luke