Choose Discipline. Choose Life.

Meet Dan.

Dan has given up on life.

He doesn’t know he has and he could change tomorrow. But he won’t.

Dan is slowly committing suicide through procrastination.


Every time he has the choice, he chooses that which takes him away from life.

Hitting snooze, he chooses 15 more minutes of dreaming over 15 minutes of life.

Playing video games, he chooses unreality over reality.

He plugs in to the latest cable TV series and plugs out of his own life.


None of these are bad on their own. Not bad enough that Dan can’t justify it. Not bad enough for Dan to feel guilty. Not in the moment anyway.


He feels slow, unfit and empty.


“What’s fifteen minutes in the morning anyway?”, he tells himself.

“What’s half an hour spent relaxing watching TV after work?”

“What’s one skipped gym session in a lifetime?”


The answer is nothing. If these are the exception.


But the nagging guilt Dan feels is because they aren’t the exception.


“What’s fifteen minutes every morning for the rest of my life?”, his conscience asks.

“What’s 10 hours every week pretending to be an assassin saving a fake world?”

“What’s 6 months of no exercise and two desserts?”

“What is the sum of every moment when you could have chosen life but didn’t?”


What’s Left To Say? : An Answer

Yesterday’s post was a reminder, more to myself than any reader, to act and to push forward rather than worry that I don’t know enough. If the question you have on a topic is vague, more action is required. Once it becomes specific, a question borne from experiencing a problem first-hand, then the answer will convey something useful rather than being a distraction.

When I asked “What’s left to say?“, it wasn’t a rhetorical question either and I want to answer what I think is left to say here. It is something that needs to be said to yourself. To explicitly, out loud verbally or in written form, state the truth to yourself. To lay plain your excuses to scrutiny, your failings to honest analysis and, equally, your victories and blessings to the light of gratitude.

One of the best exercises to improve my relationships that I’ve ever done was when I was around 22 and wrote out my thoughts, feelings and recollections of my parents’ divorce. Not to be read back by anyone but myself. But reading it back and bringing the events into focus by writing them down, I realised that I was harbouring some resentment towards both of my parents for their behaviour during it. And reading it back, I realised that both were just trying to do their best by their children and were fallible human beings. I think that realisation, that our parents are not Gods but merely human, is one of the first big steps into adulthood. It allowed me to forgive both of them for sins which I’d wrongly convicted them of when I was a child.

I think the same exercise can be applied to yourself. To write out your own story regarding whatever it is you are struggling with; be it work, relationships or any part of life. It takes away your ability to avoid the truth and also allows you to forgive yourself. But that forgiveness can only be granted to yourself if you also enact action.

Try it. Maybe you need to talk to yourself (out loud) in a mirror. Or open a word document. Or get a pen and paper. It isn’t dissimilar to the morning pages ritual. But it requires telling yourself, in a non-judgemental way, the absolute truth.

In my mind, that is what’s left to say and it doesn’t need to be said to anyone but yourself.

What’s Left To Say?

How many different ways are people going to think of to say “lift weights, eat healthily, sleep well, talk to people and work hard”?

How many times can a productivity guru write that blocking off distractions, closing Twitter and following a plan will get you a lot more work done before it stops being a revelation?

How often does one man need to be told to talk to women he finds attractive, surround himself with positive, like-minded people and to disassociate with miserable people before he stops reading about it and starts doing it?

When every topic has been covered to death, when will it be noticed that the limiting factor is not information but application?

When a man finally takes responsibility for his own life, for his own success and for his own growth is there anything he can’t learn along the way?

When a man accepts that he is the sole guardian of his fate, what’s left to say?


(This is a hat-tip to Mark and to Hunter. There is real wisdom to be shared, but too often it becomes another way to avoid the work; not an aid but a distraction.)

The Hopeless Procrastinator

The worst part is that I’m not even procrastinating. That implies there’s simply a task I’m avoiding starting. How about going one step further? Not even thinking about what that task is.

Leaving the to-do list vague and mysterious. A dark pit of despair that couldn’t possibly be tackled until it’s thought about some more. Just after reading this article, just after refreshing Twitter, just after going to lunch since it’s now 1 Pm. This can go on for weeks.

Usually it’s a hard deadline that suddenly brings clarity, focus and an inhuman capacity for work. If there was a way to be 50% as productive as during that period but over a much longer period of time, I would outperform everyone in my office.

But right now, I’m the hopeless procrastinator.

Everything else is great. I’m getting stronger in the gym, it’s taking longer for the purple belts to tap me in jiu-jitsu and I’m off camping or rock-climbing every other weekend. Yet, it’s all overshadowed by this nagging feeling of not really doing my work, of not embracing the pain now so I can live well later.

I made it 5 days out of 7 for my Creator Challenge. The last two days losing momentum because of the inertia of work. It’s hard to feel good walking away from my desk without having achieved anything. That could be why BJJ and the gym are so important to me currently since it let’s me sleep at least partially satisfied with the day.

This is partly exaggeration. I have high standards of myself and am not currently living up to them in this area. I’ve always been a high performer (as I suspect most guys in this part of the internet are) but right now I’ve lost some momentum.

I’m not writing this to wallow, I’m writing this to change. 

The two things I’m doing to combat this are:

Meditation – I just subscribed to Calm for the year to force me to sit down every morning

Time Blocks – 25 minutes on, 5 minutes off. In blocks of 3. I feel as if I’ve destroyed my attention span and this is my mental gym program. I expect my focus to grow as I train it and so either the reps or the sets of these time blocks (or podomoros) can grow.

These are on top of the things I do anyway such as Wim Hof breathing and eating healthily. I’m not going to list a hundred different tips, since I’m not going to DO a hundred different things. I’m a fan of simplicity and getting the most bang for my buck. These two seem like they should give me the best ROI. So it’s these two things I’m going to focus on.

Life is momentum and I want to pick up the pace.


PS Shout out to DCL Live who put me to shame on the 7 Day challenge with his posts. Check them out here.

If You Miss a Workout, That Time is Gone

If you don’t already listen to the Jocko Podcast, download episode 27. Skip to 1 hour and 6 minutes in and go for a walk. You do not want to be lazing about when listening to Jocko. He’s an ex- Navy Seal operator, Brazilian Jiu Jitsu Black-Belt under Dean Lister and a man who tweets out a photo of his watch every day at 4.30 am before going to his home gym to squat.

In this episode he said something that really struck me: “If you miss a workout, you can never make it up. It’s gone. You got weaker, you can’t get it back.” He then expands that it goes as far as any time wasted, “you can’t get it back. So don’t waste it”.

This doesn’t mean you can never rest. It means use your time wisely. There will always be excuses or some reason that you ‘didn’t really feel quite right’ or that you had to wait for the laundry to finish or whatever. Maybe those excuses are legit and you have to make the decision to skip training or to not do the work you should have. If that happens, regardless of the validity of the excuses, realise that you have missed that workout and it’s gone forever. There’s no reason to deny this. You’re reasons may be valid and it may be the right choice, but never lie to yourself or lying becomes a habit.

Good decisions can only be made in the light of ALL of the available information. The major thing preventing your decisions from being the right ones, the reason you make the weak decision or the lazy choice is because you deliberately lie to yourself. You pretend that you don’t know the consequences of being lazy or that you didn’t mean to let the day run away with you and, oh no, now the gym is closed. Do not make a habit of lying to yourself.

You can either choose to sleep in and feel good for those 10 or 20 minutes or you can take control, get out of bed and start your day right. Setting the tone at the start of the day carries through until the end of it. It’s 20 minutes of feeling good for a whole day of being sluggish and off the mark versus 10 seconds of discomfort to get out of bed when you planned to so that the next 16 hours go right. When put like that, it’s not a difficult choice.


Extreme Ownership by Jocko Willink and Leif Babin is also excellent.

(This post is part of my 7 Day Creator Challenge.)


Linking Out Some Love

I was slow out of the gate this morning and didn’t get up in time to write a post, so to keep up with my 7 Day Creator Challenge, I’m going to cheat and share out some links to some articles written by other bloggers this week that I’ve enjoyed reading. Starting off with two bloggers who have joined my in the 7 day challenge:

First up is Mark Braivo (you should definitely go and follow him on Twitter if you aren’t already):



Second up is DCL Live (who up until this precise moment I thought was called D Clive):




And now for a few other notable posts:

A great post from young Turkish blogger Kemal J. Tenebris on getting out of depression.

How to Manage Your Energy Levels by The Quintessential Man

A short post on how to develop self-discipline by Titus Hauer

That’s plenty of posts for you to be getting on with although if you want to keep up with the latest controversies also check out Mike Cernovich’s journalistic work on Hillary Clinton’s health. The media are still completely unable to see what Mike is doing and fall for it hook, line and sinker every time. It’s beautiful performance art. In the meantime his network of sources grow, some of the outraged masses directed to his site converts to loyal fans and buy books, and a few more people start asking questions about the objectivity and honesty of the mainstream media.

Get Out of Your Head and Into the Room

This is part 3 on Introversion: Part 1 Part 2

You can either talk to yourself or you can talk to other people. 

Introverts are much more prone to letting their internal dialogue run away with it’s self, getting deeply caught up in a train of thought that carries you a long way away from the world around you. This propensity for deep thought is a skill and provided you can also develop your mental discipline and focus can serve you well in intellectual pursuits or strategising.

However, I believe that lack of presence is the single biggest thing preventing the introvert from connecting socially. This isn’t to say it’s a bad thing but simply that introversion often results in a preference for the conversation you’re already having in your head over small talk with someone nowhere near as interesting.

To combat this, the introvert should practice mindfulness.

The easiest way to start with this is to simply give the minutiae of life a little more focus. Simply put: be more deliberate.

A game you can play to do this is to notice when you run on autopilot:

  • Do you always start brushing your teeth in the same place?
  • Do you walk/drive the same way to work? Is there a different route you could try?
  • What’s the first thing you do when you get to your work desk?
  • Do you have any auto-habits when browsing the internet (e.g. Ctrl-T, type “tw”, hit Enter for me)
  • Which way round do you put your phone in your pocket?
  • Is your coffee cup always on the right or left side of the keyboard?

The idea isn’t to change any of the habits but simply to start noticing them.

The next thing with a real pay off is to meditate for 5-10 minutes each morning. Sit, stand or lie somewhere comfortable with your spine straight, set a timer and focus on your breathing (or an external noise if you prefer). Any time you notice yourself thinking, come back to the breath. The point is to notice the thinking and redirect yourself, not to never be distracted.

Another thing introverts do a lot more than most is to walk around the world with headphones on listening to podcasts/music. There is no greater way to distance yourself from people around you than to do this. That doesn’t mean stop listening to Joe Rogan. It means be aware of when you are and don’t just put your headphones in on autopilot. Becoming more social, requires building social momentum. Both in the short term of a single day or social interaction and in the long term of slowly developing that side of yourself. Having headphones in takes away the chance to do that in every day life. Next time you go out to buy steak and eggs, keep the headphones out. Make a conscious effort to make small talk with a couple of strangers. Doesn’t have to be more than a single comment or even just a shared smile.

This ties in to the most important thing which is that you can change your personality. A lot of your personality is simply your nature, some is how you were raised. But a good proportion of your “immutable” personality is based on your perception of the world. It is a road map of behaviours that you have come to believe will help you survive in the world. It isn’t formed consciously but, if you make the effort, can be changed consciously. If you want to be more assertive, you must make choices that reflect that across the board and literally practice being assertive. Speak up if someone cuts the line in front of you. Let the waiter know if something is wrong with your food (not just for the sake of it, don’t be an asshole). Stop letting charity muggers steal your time, tell them no right off the bat.

It is the same with being social. You’re not going to be the social guy at the party, if you’re not also a social in the coffee shop. This doesn’t mean you need to be incessantly talking people’s ears off on the train or that you need to make yourself miserable forcing yourself to go against your nature all the time. It means, don’t expect to deadlift 500lbs if you never train your deadlift. You need to literally train yourself to be become more social. Build it up with small wins. If it seems intimidating, all I’m suggesting that you do is as simple as smiling at the shop assistant when they’re scanning your food and saying “how’s it going?”

(It’s easier if you take your headphones out.)


An Aggressive Approach to Fixing Social Anxiety

If you’re still blaming social anxiety on being introverted, go read yesterday’s post


There are plenty of other writers talking about the skills side of social anxiety. I want to talk about the fear side and, specifically, I want to talk about one specific way become more assertive, less anxious and more fun to be around.

One way to reduce your social anxiety is to become harder to kill.

This is about altering your mindset through lifting weights and training in martial arts. When I say lifting weights, I mean lifting heavy weights, getting strong and putting on some muscle. When I say martial arts, I mean full contact combat sports: BJJ, boxing, muay thai, judo, wrestling. Read this fantastic post from undefeated heavy weight boxer Ed Latimore on fear. When you read this, understand that this is a man who doesn’t have to take shit from anybody, yet he’s a genuinely nice and friendly guy. His physical dominance allows him to completely let his guard down and be truly himself since even when making himself vulnerable, he knows he can handle himself.

The same can be said of Mike Cernovich.

When you lift weights, before you put on any significant muscle, you ramp up your testosterone and release a lot of endorphins. Both make you feel great and when you feel great, it’s easier to be social. On top of which testosterone will make you feel more assertive, more dominant and this will show in your body language. As you train and start to actually put on some mass, people respond differently to you. As well as your own mind changing through the discipline of training and the knowledge of your own strength, you will find people naturally fuck with you less and you get respect simply for your size. I’m not huge but I already notice the difference compared to when I was 140 lbs.

When you train martial arts, a similar thing happens. You don’t look different but everything starts to feel different. You will become more relaxed since you’re more capable of handling a threat but also your body language shows a natural state of readiness.

You also learn that you’re not as vulnerable as you thought you were. You take a knee to the face and carry on sparring. It hurt but you barely notice it. You realise that everything you thought about fighting is complete bullshit. You also realise that, after a month, you’re at a level far above new people coming to the gym. The biggest change in skill is from complete beginner to six months of training. The number one thing that would instantly improve any man’s confidence is to get hit in the face and smile about it.

One almost paradoxical point that most people find is that they also become much more reticent about fighting outside of the gym. When you learn how to pick someone apart, you learn how vulnerable you yourself are and,  without any referee or even knowledge of the other guy’s skills, how stupid it is to actively pick fights in bars. 

Social anxiety is rooted in the fact that our brains evolved in an environment when physical danger in social interactions with strangers was a much greater threat than it is now. The fear that violence may break out and you end up dead. An irrational fear but unfortunately you can’t change the brain itself. However, you can change your mindset and to do that you must change your self-perception. The easiest, most permanent way to change your self-perception is to change your self, to train your body and to make yourself harder to kill.

How to Get Social as an Introvert

I’m an introvert. But a socially confident introvert so a lot of people mistake that for extroversion. And right there is one of the keys to overcoming your introversion to do well in social situations:

Introversion is not the same as shyness.

Many people equate the two, many people who would benefit much more from admitting that it’s fear not personality that is the problem. The first step to solving any problem is gaining an honest understanding of it. It is much more comfortable to say you’re an introvert than take active steps to become more socially adept (a skill set that involves both comfort in socialising as well as the specific social skills themselves) and push through the discomfort.

If you’re not convinced that it’s fear as opposed to some immutable characteristic of your personality that makes social situations so draining, think about it this way. Imagine walking along a 30 metre wooden plank a foot off the ground. Easy right? It’s just walking. Now imagine the same 30 metres, but across a canyon with a 200 metre drop. How would you feel after making it to the end? Sweating? Breathing hard? Mentally drained? It’s not the action that’s changed, it’s your perception of it. Now in that scenario there is a very real difference between the two despite the required level of skill being identical. Consequence. In social situations, one of the key factors holding you back is an overestimate of the consequences of ‘failure’. I’m going to go ahead and say that an irrational perspective of the consequences of a situation leading to an emotional response and anxiety towards a situation is pretty close to the definition of fear.

I guarantee that you’ve had times when you’ve been absolutely on form in a social situation. You’ve been funny, entertaining, maybe  a little outrageous and able to bring anyone into the group easily without thinking about it. Sure, it may have been a perfect storm of ideal conditions that allowed you to get there: good friends, a great mood, the right weather and it was probably at least an hour after the start of the social gathering. That last point is key. We warm up before exercise, why not before socialising?

The warm up (a period of low pressure socialising) serves two purposes:

  1. It switches the mind over into a social frame
  2. We experience many ‘mini failures’ that remind the fearful part of our mind that the consequences of those failures are pretty minimal.

As an exercise, think back to times when you’ve really enjoyed yourself in a social situation. Work out what the common factors were. For me, any time I’ve started off one-on-one and really laughed, I’ve been absolutely fine in groups later that day. I’m terrible if I go straight into a group from a standing start. I second guess myself, I make fewer jokes, I’m quieter all round. If I’ve built up some momentum beforehand that carries through into the group setting and I can continue building that momentum into a great time all round. The key from there is just to not let myself get caught up in my own thoughts. There’s a natural flow of energy over the course of a social event, so you don’t need to be bouncing off the wall the whole time but make a conscious effort to be present. If you need to recover briefly, stay gently focused on what’s going on.


I’m prone to over-analysis which is great for my work but terrible for my socialising. Generally speaking, people connect with real people not robots. It’s funny to make mistakes and show your human side. For example, one time while introducing myself to a cute blonde chick in the bar I asked her what her job was and immediately changed my mind since that’s often a route to a boring conversation, I cut myself off saying “Actually, fuck that, that’s such a dull question. What’s your spirit animal?” I hope you realise how borderline retarded I came across in that moment but since I was laughing at myself for it she went with it and I ended up dating that girl for the next 6 months. Mistakes are fun, make them. This will help both overcome the fear and develop the skill set itself.

So to summarise, getting social as an introvert comes down to two things: 1) actually social skills and 2) social fear. It’s not usually your social skills that are the problem, and if you think they are then the only solution is practice. Social fear can be overcome in a number of ways, all of which come down to letting your unconscious mind know that the consequences of ‘failure’ are not as big as you think and often improve the interaction since people actually connect better with imperfect people. Stop pretending to be so fucking cool all the time. You’re not and I’m not. Embrace it and have some fun.

I’ll write some more about overcoming social fear in the future. It can be broken down into overcoming in the short term (warming up/getting loose) and in the long term (practice, progressive overload, developing self-esteem). In the mean time, relax and make some small talk. We’re social animals. You, the product of thousands of generations of humans, are genetically designed to operate in a social environment. Trust yourself.

This is my first post of my 7 Day Creator Challenge. My day zero post is here.

Post Ideas – 7 Day Creator Challenge

I’ve been sat here for 15 minutes with a blank page in front of me. A few different post ideas and stories have bounced into my head but none of them seem right. Since this is an exercise in creating content rather than about the content itself, I’ll just make my first post of the 7 Day Creator Challenge a list of post ideas. After breakfast and the gym, I’ll sit down and crank out one of these posts.

Post Ideas

  • Trust and Fear – What I Love About Rock Climbing
  • The Ballet Dancer in New York
  • C-Dog and Shaggy – Irresponsible Choices in Baton Rouge
  • Book Reviews – Gates of Fire, Jonathan Livingstone Seagull, Illusions/Reluctant Messiah, The Religion War, Waking Up, Gorilla Mindset, A Sky Without Eagles, The Way of Men, Shadow Men, The War of Art, Control (Aedonis Bravo), The Martian, God’s Debris, Essays on Masculinity, Seneca On the Shortness of Life, The Art of the Deal, The Warrior’s Way, No More Mr Nice Guy
  • The Culver City Schizo and meeting Mike Cernovich
  • How to Study
  • My Hot and Cold Relationship with the Wim Hof Method
  • On Alcohol
  • Camp Fires and Meditation
  • Identity Crisis – Do Pseudonyms Create Mental Divides
  • Impostor Syndrome
  • Trust your Gut? – Rational Choice in an Irrational World
  • Trust your Gut? Part 2 – Is irrationality a false perception
  • Attachment, Ego and the Return of Man
  • Dropping the E: Turning Ego into Action
  • How to Make Friends When Travelling
  • How to Make Enemies When Travelling
  • Why Read?
  • Stop Living On Autopilot
  • How to be Social as an Introvert
  • Part 2 – An Aggressive Approach to Social Anxiety

Some bloggers have expressed an interest in doing the challenge as well, I’ll be linking to all of their posts. If I miss any, let me know on Twitter.

Time to eat, I’m starving.