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I do know there are such a lot of of you on the market who actually wish to change your lives however really feel confined by your excuses. It’s like your thoughts – the best way you suppose and create excuses and exceptions – holds you again. I get it. I’ve been there. I used to be the identical method.

I used to be determined for a unique life.

I weighed over 350 kilos and was deeply depressed.

I made good cash however I used to be dwelling paycheck to paycheck and felt caught. My cash was already spoken for earlier than it hit my checking account!

I knew there was a unique strategy to dwell and I needed it badly, but there I used to be, persevering with to make excuses and discuss myself out of doing the work each single day.

Ultimately, I bought there. Not solely did I repay all my money owed, I created wealth. 

Not solely did I lose about 150 kilos, I additionally grew to become somebody who genuinely needs to eat properly! 

I didn’t create these adjustments by following a diet or checklist of guidelines. I didn’t observe a prescribed plan. I took it someday at a time and made these main transformations by altering how I feel. There have been three instruments that had been tremendous useful in altering my ideas and I’m going to provide you a take a look at these three instruments right this moment!


The very first thing I do each single morning, inside 5 minutes of waking, is seize my journal. I don’t depend energy or observe macros, however journaling has been the one strongest free device that has helped me change my total life.

Journaling has improved my enterprise, my well being, my relationships, my general happiness, my funds and mainly every thing else in my life!

Once I first began journaling, my sole goal was to pay extra consideration to my decisions. For therefore lengthy, I had instructed myself that overeating felt “good” and maintaining a healthy diet was self-discipline and deprivation. Journaling confirmed me how false that was! Overeating made me really feel terrible! It made me drained, moody and hopeless. As I observed the reality about how my decisions made me really feel, issues started to shift.

Extra just lately, I’ve adjusted my journaling a bit bit to an idea I used to be launched to within the guide Atomic Habits. I name it “id journaling” and it’s primarily the apply by which I present up every day because the individual I wish to be, as a substitute of the individual I really feel I’m.

I discuss this intimately in episode 559 of the Primal Potential podcast – so take a hearken to that – however id journaling seems quite a bit like this:

If I had been to undergo THIS day because the individual I wish to be, what would that appear like?

Then, I get particular. I’m not writing in generalities, I’m detailing specifics.

I’ll use right this moment for example. Right now is a really, very full day. My calendar is back-to-back from 5am to 9pm, I’ve a really disagreeable abdomen bug and I’m leaving tomorrow for a 6-day enterprise journey to California (that I’m not packed for).

I start the day by asking, “If I had been the easiest model of myself, how will I am going by way of today?”

I’m going to take my time right this moment. I’m not going to hurry. There’s sufficient time. Apart from, dashing makes extra stress. Dashing doesn’t make extra time. Once I begin to really feel overwhelmed, I’m going to return again to the issues that MUST be executed right this moment and I’m not going to strain myself to do issues that don’t have to be executed. I don’t have to do present notes or file creation for the podcasts I’m recording. If I get to it, nice. If I don’t, there’s time one other day.

I received’t see being sick as a burden. It’s really saving me time right this moment! I don’t have to squeeze in a exercise, I have to take time to relaxation.

I don’t have to stress over packing for Cali. This journey is a blessing, not a burden, and what I put on is admittedly not too necessary. No matter I deliver will likely be advantageous.

I’m going to make right this moment a cheerful, calm day with boyfriend. I’ll be current and affected person. I’ll make time to attach with him earlier than leaving. I’ll exit of my strategy to make him really feel particular.

I’ll select to get enthusiastic about my assembly with Mike, not harassed or overwhelmed. Nothing needs to be found out right this moment.

I’ll method the home rennovations with pleasure and confidence, not worry. I’m a artistic, energetic downside solver and there’s nothing to worry!

For context, that quick journal entry took about 2 minutes. It will sometimes embrace ideas about how I’ll eat right this moment – as the very best model of me – and the way I’d exercise. However, since I’ve a abdomen bug, that’s not on the desk for right this moment.

There’s extra that goes into id journaling, so completely hearken to episode 559 for extra info!

This one factor has dramatically modified my life and the lives of a lot of my shoppers!


To behave in a different way, we now have to suppose in a different way as a result of our ideas drive our actions. For so long as you’re nonetheless pondering the identical method, you’ll make the identical decisions. I want the thought of “pondering in a different way” was as simple as deciding to alter your ideas, nevertheless it’s not.

In actual fact, that’s one of the widespread questions I get. “My ideas are automated. They’re nearly unconscious. How do I modify them?

That’s a FANTASTIC and excellent query. Consciousness is an enormous a part of it, which is why I journal and meditate. The opposite large half is studying.

Once I learn, I expose myself to new methods of pondering. Once I problem myself to behave on what I’ve learn, I now have a device to assist me change the best way I feel in a really particular method.

The checklist of books which have helped me change probably the most is an extended one, however listed here are just a few of probably the most useful ones.

The Impediment is the Manner by Ryan Vacation

Mindset by Carol Dweck

Turning Professional by Steven Pressfield

Whole Cash Makeover by Dave Ramsey

Atomic Habits by James Clear

You will discover an action-based information to the adjustments I’ve made in my new guide, Chasing Cupcakes.


In case your first thought is, “I’ve tried to meditate, I simply can’t do it. My mind is method too loopy for that!” I perceive. I used to be that method, too. I attempted meditation for years earlier than I began training in a method that works for me.

Earlier than I inform you how I meditate, I have to inform you why I meditate.

One of many main obstacles to alter in my life had been that I acted with out thought. I used to be reactive.

There’s a lovely quote from Viktor Frankl that claims,

“Between stimulus and response there’s a pause. In that pause lies our energy and our freedom.”

In my life, I couldn’t discover the pause till after the second was over. I used to be dashing by way of my ideas, dashing by way of my decisions, dashing by way of my life.

I needed to create that pause. I needed to capitalize on that pause, so I might suppose in a different way and act in a different way. Meditation helps me do this.

I’ve discovered that it takes the sting off. The stress to behave instantly on an urge or impulse is a lot much less since I’ve began meditating. It’s been a recreation changer. Apart from, it’s free! And, there are a ton of different well being advantages that associate with serving to me settle down and make higher selections.

There are lots of methods to meditate and none of them are fallacious. The kind of meditation I’ve discovered works greatest for me known as Transcendental Meditation (TM).

What I like most about TM is that you just’re not attempting to cease thought. The ideas come and that’s advantageous. It’s not in regards to the absence of thought however fairly the notice of it. I’ve talked about my expertise with TM on the Primal Potential podcast right here.

In case you’re pondering that you just don’t have time to meditate, I wish to share an necessary perspective with you. Meditation isn’t spending your time, it’s investing your time. Give it some thought: once you spend your cash, it’s gone. Once you make investments your cash, more cash comes again to you. Investing is a money-making transfer, not a money-spending extra.

Meditation is similar method. The extra time I give to meditation, the extra I get again by means of being extra targeted, extra productive, extra artistic and fewer overwhelmed.

These are three free or nearly-free methods. In case you use the library in your books, these methods are all free and the payoff is HUGE. You don’t have to begin with all of them. In actual fact, please don’t begin with all of them! Begin small and incorporate one, small change at a time!

In case you’d like to take a look at a extra complete information to the instruments of change creation, check out Chasing Cupcakes. In case you’re not a reader, I’ve bought you lined! First, it’s obtainable on Audible as an audiobook you’ll be able to hearken to! And, in the event you’re a brand new Audible buyer, you may get a free 30-day trial AND your first guide free in the event you register by way of audibletrial.com/primalpotential.

Right here’s to creating change! Each selection is an opportunity!