STOA #7 | 5 Habits That Will Make You 200% More Productive.

Congratulations on trying to become part of the top 1% now, who constantly improve themselves mentally as much as physically 🏆
In the last episode, we already talked about how 4 social skills can make you attractive AF to anyone.
To read the last episode: https://wearestoa.beehiiv.com/p/stoa-6-4-social-skills-make-attractive-af

Introduction
We all know it:

You suddenly gain a lot of motivation and are "ready" to start your next project. Whether it's a workout routine, a diet, a business, or even learning to play an instrument - “Whatever foals your boat.”

However, this motivation only lasts for a few months. After that, it's not about your motivation anymore, but about the system you've built to maintain consistency.

This means focusing on the positive habits you've developed and getting rid of the negative ones. Ultimately, you always fall back to your system. So, look no further because I have gathered five of my most effective habits within my system that help me increase productivity and promote mental growth.

Habit 1
Do it now

I want you to consider all the small tasks you need to accomplish. These tasks should be completed in no more than 5 minutes. What could they be?

Examples include doing the dishes, making your bed, calling someone, responding to a text or email, and filling out paperwork. Although these tasks only take a few minutes, they still occupy a significant amount of mental space. You may not realize it, but they can be just as burdensome as larger tasks that take hours to complete.

Therefore, make sure to fully complete your tasks. Avoid opening a piece of mail and leaving it to answer later. Instead, respond to it immediately. Engage with each chore once instead of repeatedly revisiting it 3 or 4 times.

Habit 2
Breathing exercises

Breathing exercises can be an effective tool for enhancing awareness and brain activity in just a few minutes.

For instance, Professor Jack Feldman's "physiological sigh" involves taking a double inhale and a single exhale through the nose to instantly heighten awareness.

Another technique, Wim Hof's breathing method, can help you relax and alleviate stress. These exercises not only aid in stress relief and increased awareness but also supply your entire body with ample oxygen, thereby boosting brain activity.

Habit 3
Boredom hours

Sit down and be bored. Hear me out.

In today’s age we engage with different kinds of stimulation every single day in every free minute. You wake up and engage with your phone. You scroll through TikTok, watching your friend's story who is currently unemployed and was partying in Ibiza on a Monday evening. You have breakfast leisurely and put on a YouTube video to watch.

There is not a single minute that you spend alone. Your brain never gets a break. No recharging of energy. We have become afraid of boredom. Now, what I ask of you is to spend time alone. Sit down and have a meal. No music, no videos. Just you and your thoughts. Take a walk without any specific goal. Just let your thoughts wander. Sit on your balcony without any particular objective. Just be with your thoughts.

You will soon realize that you feel relieved, less stressed, more composed, and more present in the moment. I have come to understand that many people feel dissatisfied with themselves and blame various aspects of their life instead of simply sitting down and allowing their thoughts to roam. You will never find a solution to your dissatisfaction if you don't spend time with yourself.

Many of you have reached out to us, stating that you are suffering from constant scrolling on social media, which is preventing you from developing better habits or making progress towards your goals. That's where we come in. Our mission is to help you master your habits, take control of your body and finances, and enhance your communication and mental growth. If you're facing the same issue, we encourage you to explore our program called "Quit Scrolling & Maximize Your Potential."

Habit 4
Mini targeting

Set goals. Mini goals, to be exact.

Every healthy human being has goals, but not everyone knows how to achieve them.

You may have bigger goals, such as losing 10kg (22lbs), earning a specific monthly income, or building a social media following. However, these goals cannot be reached in a month. Losing 10kg of weight cannot be achieved within a week, but losing 0.5kg can. By breaking it down into smaller portions, you can achieve your goal. If you do this 20 times, you will have lost 10kg. So why break it down?

Achieving your goals releases dopamine, which is essentially your motivation to pursue your goals. Dopamine is the reason why you get up in the morning and strive for what is meaningful to you. Now imagine reaching a small goal every week. You will feel a sense of accomplishment and be rewarded each week because you are getting closer to your ultimate goal. On the other hand, if you only focus on the goal of losing 10kg without tracking your progress weekly, you will feel discouraged and defeated.

“Why didn’t I achieve my goal yet?”
“How long until I see progress?”
“Am I even eating the right diet?”

Now setting mini goals is way more exciting, isn’t it? See it as a videogame where you complete quest after quest, leveling up to finally defeat the whole game.

It’s more fun.

Habit 5
Physical activity

Sitting for long periods of time has been compared to smoking in terms of its negative health effects. Surprisingly, a meta-analysis of 13 different studies revealed that individuals who sit for more than 8 hours a day have a similar risk of DYING as those who are addicted to smoking or are obese.

I'm not suggesting that you become a gym fanatic, spending hours each day listening to loud music and consuming excessive amounts of caffeine before your workout like a construction worker on a night shift.

Simply put, just get moving. Even the smallest amount of physical activity can have significant positive impacts on your mental and physical well-being. Take a walk, whether it's just a few minutes or half an hour, and you will immediately notice the benefits.

In fact, you can even combine points 3 and 5.

Summary

1. Complete small tasks early before they accumulate into a large pile of chores to clear your mind.

2. Practice occasional breathing exercises for a few minutes to increase awareness, relieve stress, and stimulate brain activity.

3. Dedicate some time each day to spend alone and get to know yourself better.

4. Instead of solely focusing on major goals, break them down into smaller, achievable mini goals. Treat goals like a game and make it enjoyable.

5. Allocate a portion of your day to engage in physical activities such as walking, running, or exercising.