🪙 Self-Help Nuggets

👋 Hello friend

I hope you had a great start into 2024! 🥳

🪙 View your nuggets for today:

• Quotes from the Book "The Science of Self-Discipline"
• Twelve 30 Day Challenge Ideas for 2024
• Flow Yoga Challenge in January
• Book "Feel Good Productivity" by Ali Abdaal
• Useful Flow/Productivity Tip
• My Results Past Year Reflection (by Tim Ferris)
• Taking an Icebath to Strengthen My Equanimity

🗨️ Favourite Quotes from the book: The Science of Self-Discipline by Peter Hollins on Shortform

"Discipline is the willpower to resist things you desire in the short term in order to promote what’s best for you in the long term."

"Motivation is complementary to discipline because it can be a catalyst for setting a goal and even inspire some action toward that goal, but it’s short-lived"

"One possibility is that intrinsic motivation may form after you perform a habit over time. For example, you don’t like regularly reading for a history class in college, but you eventually develop an interest in Ancient Rome that drives your reading habits in that subject."

"Develop Discipline Like It’s a Muscle, Hollins explains that just like any part of your body you would train to improve, your brain can become more proficient at maintaining discipline through practice."

"On the other hand, giving into temptation weakens these pathways in your prefrontal cortex, making self-gratifying behaviors more habitual."

🏆 2024, the Year of Self-Improvement: Every Month a Different 30 Day Challenge

Want to join me for 12 Challenges in 2024?

New month, new 30 Day Challenge.

Here you can find some inspirations.

January: Yoga with Adriene

February: No Sugar

March: Not doing things the birds and the bees do ;)

April: Not spending money on new things + track finances

May: One Qigong Exercise a day

June: Invest 1h into your skillset per day

July: No Social Media

August: Every Day Journal & family time (2 times a week)

September: 1h walk per day

October: Read one book and live vegetarian/vegan

November: Do an Online-Course of your choice

December: 1-2h self-care per day

🧘 Flow: A 30 Day Yoga Challenge with Adriene

I joined the 30-day Flow Yoga Challenge.

For the next 30 days, every day a 20-minute yoga follow-along will be released.

Here's the full 30 Day Program:

🟡🔵🔴🟢 The book: Feel Good Productivity by Ali Abdaal

I am currently listening to the Audiobook of Feel Good Productivity.

Summary so far: Prioritize self-care, and success will follow.

Not the other way around. 

💡 Learning: Don't wait till the environment is set up perfectly to get in a productive work session.

I experienced the best flow moments:

Driving in a crowded Flixbus.

Sitting in a small busy cafe.

Waiting for 30 minutes in the cold. 

📝 I completed the Past Year Reflection (PYR) by Tim Ferriss and experienced great insights

Look at the instructions in last week's newsletter edition.

"What 20% of each column produced the most reliable or powerful peaks?"

If you are interested in my answers: 

Positive:

• Thankfulness Journal
• Being Honest
• Daytrips (e.g. Hallstatt, Austria)
• Movement of any kind
• Friends
• NLP-Coaching
• Oura Ring (health)

Negative:

• Always wanting more
• Being sloppy (admin tasks)
• Taking no Break, especially working in the evening
• Over-optimisation
• Spending money on unnecessary things

🧘 Practicing Equanimity in ~5°C (41°F) cold water @2000m in Tyrol, Austria

I went skiing for the first time this year. 

Thereafter I took a relaxing ice bath. 

Here's the proof.

I hope you were able to take a little golden nugget with you. 🥇

Have a great week! 🌻

xx Lukas