Niranjan Maruthamuthu

Stoicism Lessons for Your Life (Timeless Wisdom for Strength & Peace) Stoicism is a philosophy of resilience, self-discipline, and control over emotions. It teaches how to stay calm, focused, and unshaken by life's challenges. The top 1%—entrepreneurs, leaders, and high achievers—use Stoic principles daily to master their emotions, avoid unnecessary suffering, and stay mentally strong.

Lesson 1: Focus on What You Can Control 🎯 👉 “You have power over your mind—not outside events. Realize this, and you will find strength.” – Marcus Aurelius

What This Means: Most of life is out of your control (people’s opinions, the past, economy, weather, etc.). The only thing you control is your response and mindset. Stop worrying about things you can’t change, and direct your energy to what you can improve. How to Apply It: ✅ When facing problems, ask: Is this within my control?

If YES → Act on it. If NO → Let go and move forward. ✅ Examples: 🚫 You can’t control what people think of you, but you can control your actions. 🚫 You can’t control the economy, but you can learn new skills to adapt.

🔥 Powerful Mindset Shift: → Stop reacting to life, start responding with logic & calmness.

Lesson 2: Train Your Mind to Be Unshaken 💪 👉 “We suffer more in imagination than in reality.” – Seneca

What This Means: Most of your fears and worries don’t even happen. Your mind creates unnecessary suffering by overthinking. Stoics train their minds to be strong by challenging their fears and embracing discomfort. How to Apply It: ✅ Face discomfort daily:

Take cold showers to train your mind to handle discomfort. Do things you fear (public speaking, approaching people, asking for opportunities). ✅ Replace weak thoughts with strong thoughts: 🚫 “I can't handle this.” → ✅ “I will find a way.” 🚫 “What if I fail?” → ✅ “Failure is a lesson, not an end.”

🔥 Powerful Mindset Shift: → Fear exists only in the mind. Train yourself to be calm in any situation.

Lesson 3: Accept Pain & Hardship as Part of Life ⚔️ 👉 “The obstacle is the way.” – Marcus Aurelius

What This Means: Suffering and pain are part of life—you can’t escape them. But how you respond to pain decides your strength. Instead of complaining about problems, use them to grow stronger. How to Apply It: ✅ See every problem as a test:

Instead of saying “Why me?”, ask “How can I grow from this?” If you face rejection, failure, heartbreak, loss, accept it and move forward. ✅ Build a warrior mindset:

Do hard things daily (workouts, discipline, learning difficult skills). Embrace challenges instead of avoiding them. 🔥 Powerful Mindset Shift: → Pain is not an enemy; it is your teacher. Strength comes from struggle.

Lesson 4: Control Your Emotions, Don't Let Them Control You 🧘‍♂️ 👉 “A real man does not allow his anger to control him.” – Epictetus

What This Means: Getting angry, anxious, or sad doesn’t help you—it only makes things worse. People who master their emotions are the ones who win in life. Being calm, logical, and patient makes you powerful in any situation. How to Apply It: ✅ When you feel angry, STOP.

Breathe deeply (4 seconds in, 4 seconds out). Don’t react immediately—wait before responding. Ask yourself: “Will this matter in 5 years?” ✅ Use meditation or journaling to control emotions.

Write down what makes you angry or sad—this helps you analyze it logically. Spend 5 minutes in silence observing your thoughts—you will learn to separate emotions from reality. 🔥 Powerful Mindset Shift: → A calm mind is a strong mind. Never let emotions control your decisions.

Lesson 5: Stop Seeking Approval from Others 🚀 👉 “If you want to improve, be content to be thought foolish and stupid.” – Epictetus

What This Means: Most people live their lives trying to impress others. But no one cares as much as you think—everyone is focused on themselves. Living for others’ approval makes you weak. True power comes from doing what you believe in. How to Apply It: ✅ Stop worrying about people’s opinions.

No matter what you do, someone will criticize you—so just do what makes sense for you. If you fail, learn from it instead of being ashamed. ✅ Say NO more often.

Don’t do things just to please others if they don’t benefit you. Respect yourself enough to set boundaries. 🔥 Powerful Mindset Shift: → Your life is yours. Live for yourself, not for validation from others.

Lesson 6: Practice Gratitude & Detachment 🌍 👉 “Wealth consists not in having great possessions, but in having few wants.” – Epictetus

What This Means: Happiness is not in money, fame, or things—it’s in having control over your desires. If you always chase more, you will never feel satisfied. The Stoic mindset is about appreciating what you have while working for more. How to Apply It: ✅ Write 3 things you’re grateful for every morning. ✅ Detach from material things—they don’t define your worth. ✅ Enjoy life’s simple moments—health, relationships, and freedom matter more than luxuries.

🔥 Powerful Mindset Shift: → Happiness is not about having more, but about appreciating what you have while striving for greatness.

Final Thought: The Stoic Warrior Mindset 🔥 To live like a modern Stoic warrior, follow these rules daily:

✅ Control what you can, ignore what you can’t. ✅ Face challenges with strength, not fear. ✅ Detach from unnecessary emotions—stay calm and logical. ✅ Stop seeking approval—live for yourself. ✅ Be grateful and disciplined—this is true wealth.

Would you like a Stoic daily routine to help you master these principles? 💪🚀

Here’s a list of terminologies related to growth, success, and the habits of the top 1% in various areas like mindset, productivity, finance, and self-improvement. 🚀🔥

1. Growth Mindset & Success Psychology Kaizen – Continuous small improvements leading to massive success (Japanese philosophy). Compound Effect – Small consistent actions lead to exponential growth over time. 10X Rule – Thinking and acting 10 times bigger to achieve massive results (Grant Cardone concept). First-Principles Thinking – Breaking down problems into fundamental truths instead of following conventional wisdom (used by Elon Musk). Flow State – Being in an intense, high-performance focus mode. Deliberate Practice – Practicing with specific goals to improve skills faster. Anti-Fragility – Becoming stronger from stress and challenges instead of breaking down. Growth Mindset – Believing that intelligence, skills, and abilities can improve with effort.
2. Productivity & High Performance Deep Work – Focused, distraction-free work that creates high-value results (Cal Newport concept). Pareto Principle (80/20 Rule) – 80% of results come from 20% of efforts. Time Blocking – Scheduling specific time slots for tasks to maximize efficiency. Parkinson’s Law – Work expands to fill the time allotted, so tight deadlines improve focus. Eisenhower Matrix – Prioritizing tasks based on urgency vs. importance. Mental Models – Frameworks for clear and strategic thinking (used by top CEOs & investors). Golden Hour – The first hour after waking up is critical for setting the day’s momentum.
3. Wealth & Financial Mastery Wealth Velocity – The speed at which you grow and multiply your wealth. Leverage (Financial & Time) – Using other people’s time, money, or skills to grow faster. Multiple Streams of Income – Having various income sources to increase financial security. Capital Efficiency – Getting the maximum return from minimal investment. Cash Flow Quadrant – The four income types: Employee, Self-Employed, Business Owner, Investor (Robert Kiyosaki concept). Infinite Banking Concept – Using your own money as a bank to grow wealth tax-free. Lifestyle Inflation – Increasing expenses as income rises (avoiding this = smart financial growth). Opportunity Cost – The cost of choosing one thing over another (top 1% think in opportunity value).
4. Leadership & Influence Charisma Quotient – The ability to attract, influence, and inspire people. Servant Leadership – Leading by helping and empowering others, not just controlling. Emotional Intelligence (EQ) – Managing emotions and social interactions effectively. Persuasion Mastery – The ability to convince and influence others ethically. Power Positioning – Strategically placing yourself in high-value networks. Scarcity Principle – People desire what is rare (used in marketing & negotiations). Social Capital – Building relationships that bring long-term success.
5. Mind & Body Optimization (Used by the Top 1%) Biohacking – Optimizing the body and mind for peak performance. Circadian Rhythm Mastery – Aligning sleep-wake cycles for maximum energy. Dopamine Detox – Resetting the brain by avoiding instant gratification. Neuroplasticity – The brain’s ability to reprogram itself with learning and habits. Stoicism – Controlling emotions and focusing on what you can control (used by Marcus Aurelius). Minimalism – Simplifying life to focus on essentials and remove distractions. Cold Exposure Therapy – Using cold showers or ice baths to boost energy and resilience. Breathwork & Meditation – Controlling breathing to reduce stress and increase focus.
6. Business & Entrepreneurship Terms Blue Ocean Strategy – Creating a unique market with no competition. Value Proposition – The unique value a business offers that makes it stand out. Bootstrapping – Building a business with minimal investment or funding. Scaling vs. Growth – Scaling = Expanding with efficiency; Growth = Expanding without cost control. Exit Strategy – Planning how to sell or step away from a business profitably. Network Effect – A product or business that becomes more valuable as more people use it (like Facebook, Tesla).
7. Learning & Knowledge Growth Mental Models – Thinking frameworks for better decision-making (used by Warren Buffett). Spaced Repetition – A technique to memorize and retain information long-term. Active Recall – A learning method that forces the brain to retrieve information instead of passive reading. Speed Learning – Learning faster by using patterns, visualization, and memory techniques. Interleaving Method – Mixing different subjects while learning to strengthen knowledge retention.
8. Social Status & Power Moves Social Proof – People tend to follow what others approve of. Status Signaling – Showing high status through wealth, knowledge, or influence. Frame Control – Controlling the perception of conversations to dominate interactions. Law of Reciprocity – Giving value first, so others feel obligated to return the favor. Dark Triad Traits (For Strategy, Not Evil) – Charismatic leaders sometimes use calculated traits of Machiavellianism, Narcissism, and Psychopathy to stay ahead (used carefully, not negatively). Peacocking Effect – Standing out in a way that creates influence and attraction. Final Thoughts: How the Top 1% Think Differently 🚀 ✅ They invest in knowledge & networks instead of just money. ✅ They prioritize mental and physical health to stay at peak performance. ✅ They make decisions based on long-term strategy, not instant gratification. ✅ They use leverage (money, time, people) to grow exponentially. ✅ They focus on what truly matters, avoiding distractions.

Would you like a personalized strategy on how to apply these principles to your goals? 🔥💡

People often find faults in others for several psychological and social reasons. Some of the key reasons include:

1. Insecurity & Low Self-Esteem Some people criticize others to feel better about themselves. They might have self-doubts and project their weaknesses onto others. Example: A person who lacks confidence might point out flaws in others to mask their own insecurities.
2. Habit of Negativity Some individuals develop a habit of complaining and fault-finding over time. They may have been raised in an environment where criticism was common. Example: People who constantly complain about politics, work, or family often do so out of habit rather than actual concern.
3. Feeling Superior & Ego Boost Criticizing others makes some people feel superior or more intelligent. This is common in workplaces, relationships, or social settings where people compete. Example: A person who mocks others’ mistakes might do so to appear more capable.
4. Projection of Own Weaknesses Many times, people point out in others what they secretly dislike about themselves. This is called psychological projection. Example: A lazy person may often call others lazy to avoid facing their own flaw.
5. Social Comparison People naturally compare themselves to others. If someone feels behind in life, they might criticize those ahead to feel better. Example: “Oh, they are rich, but I bet they don’t have real friends.”
6. Lack of Empathy Some people are simply insensitive and don’t realize how their words affect others. They might not care about others’ feelings or lack emotional intelligence.
7. Seeking Attention or Validation Some criticize others because they want to be noticed or validated. They think pointing out flaws makes them look knowledgeable or important. Example: A person always correcting grammar in conversations may do so to appear smart.
8. Cultural & Social Conditioning In some cultures, criticism is common and even seen as a way to “correct” others. Example: Many families or workplaces constantly point out mistakes, thinking it's a way to help improve.
9. Lack of Self-Awareness Some people don’t even realize they are constantly criticizing others. They might think they are just “giving advice” or “helping”, but it comes across as fault-finding. How to Handle Fault-Finders? ✔ Ignore unnecessary criticism – Not all opinions deserve attention. ✔ Understand their motive – Are they jealous? Insecure? Just negative? ✔ Set boundaries – Politely tell them, “I appreciate feedback, but constant negativity isn’t helpful.” ✔ Focus on self-improvement – Instead of worrying about critics, work on your growth.

Would you like to learn how to stop being affected by criticism? 😊

The Courage to Be Disliked: Key Lessons from a Life-Changing Book Introduction On the outskirts of a thousand-year-old city, a philosopher lived, teaching that the world was simple and that happiness was within everyone’s reach.

A young man, dissatisfied with life, sought out this philosopher to uncover the truth. But in his anxious eyes, the world was a chaotic mass of contradictions, and happiness seemed utterly impossible.

That is the powerful opening of The Courage to Be Disliked—a book that completely changed the way I think about happiness.

This is one of the most frequently recommended books in my collection, and today, I want to summarize the five key lessons that I took away from it.

What Is The Courage to Be Disliked About? At its core, the book is a dialogue between a young man and a philosopher.

The young man is frustrated with life, feeling like happiness is impossible. The philosopher presents controversial ideas, challenging conventional wisdom. 📌 Instead of a traditional self-help format, the book unfolds like a debate—the young man argues against the philosopher’s ideas, and the philosopher calmly explains his perspective.

The philosophy in this book is based on the teachings of Alfred Adler, a 19th-century Austrian psychiatrist who was a contemporary of Sigmund Freud and Carl Jung.

While Freud and Jung are widely known, Adler’s psychology is often overlooked—yet his ideas offer some of the most practical and empowering approaches to happiness.

5 Life-Changing Lessons from The Courage to Be Disliked 1. Your Past Does Not Determine Your Future Many of us have bought into the Freudian idea that our past traumas, childhood, and upbringing shape who we are today.

If we were bullied as children, we assume we’ll have self-esteem issues as adults. If we grew up in a broken home, we assume we’ll struggle with relationships. But Adlerian psychology challenges this idea.

🚀 We are not defined by our past experiences—we are free to choose our own emotions, goals, and behavior right now.

📌 Key Insight: Not everyone with a difficult past develops a negative outlook on life. Some rise above it and create their own narrative.

In Adler’s words:

“No experience is in itself a cause of our success or failure. We do not suffer from the shock of our experiences… Instead, we make out of them whatever suits our purposes.”

📌 Takeaway: Instead of focusing on what happened to you, focus on what you choose to do next.

1. We Create Emotions to Suit Our Present Goals One of the most controversial ideas in the book is that emotions do not control us—we control them.

🚨 Example: A young man in the book gets angry when a waiter spills coffee on him.

🗣 “The waiter made me angry!” he insists.

But the philosopher explains: 👉 It wasn’t the waiter who made him angry—it was his own decision to react with anger.

This ties into Stoic philosophy as well.

🔹 Seneca’s Advice on Anger:

“Reject the first incentive to anger because reason goes for nothing once passion has been admitted to the mind.”

💡 Modern Neuroscience Confirms This: In How Emotions Are Made by Lisa Feldman Barrett, the author explains that emotions are not just reactions to events—they are constructs of the brain based on our past experiences, beliefs, and interpretations.

📌 Takeaway: The next time you feel angry, anxious, or frustrated, ask yourself: 👉 “Am I choosing this reaction?” 👉 “Could I choose a different way to respond?”

1. All Problems Are Interpersonal Relationship Problems This is one of the most eye-opening ideas in the book:

📌 Most of our problems come from our relationships with others.

Think about it:

We worry about what others think of us. We fear rejection and failure. We stress about how others perceive us at work, in friendships, or in relationships. Now, Adlerian psychology takes this even further: 👉 Interpersonal problems arise when we intrude on someone else’s task—or allow them to intrude on ours.

For example:

If you’re afraid of what others think of you, you’re taking responsibility for their opinions (which is their task, not yours). If you’re worried about rejection, you’re making someone else’s decision (their task) your problem. 🎯 The Key to Happiness: Focus only on your own tasks—not the reactions of others.

📌 Takeaway: Ask yourself: “Is this my task, or someone else’s?”

👉 If it’s not yours, let it go.

1. Happiness Comes from Contributing to Others Before reading this book, I assumed happiness was about feeling good.

But Adlerian psychology defines happiness as the feeling of contributing to something bigger than yourself.

💡 This means: ✅ Giving, not just taking, in relationships. ✅ Finding meaning in work, even beyond money. ✅ Helping others, which in turn makes you feel happier.

🔥 Concept: “Servant Hedonism” My friend Tiago Forte calls this idea servant hedonism—combining personal joy with serving others.

📌 Takeaway: When faced with two choices in life, ask: 👉 “Which one helps more people?”

Helping others isn’t just selfless—it’s also deeply fulfilling.

1. Ultimate Freedom = The Courage to Be Disliked The title of the book comes from one of Adler’s most powerful ideas:

💡 The key to happiness is having the courage to be disliked.

📌 Why?

We often hold ourselves back because we’re afraid of judgment. We worry about how others see us—so we don’t take risks. But when we stop trying to please everyone, we unlock true freedom.

🎯 Real-Life Example: So many people I know want to start a YouTube channel, write a blog, or launch a business—but they don’t, because they’re afraid of what others will think.

📌 Takeaway: 👉 Focus on what matters to YOU, not what others think. 👉 Stop chasing approval—embrace being disliked.

Final Thoughts: Applying These Lessons in Real Life The Courage to Be Disliked is one of the most thought-provoking books I’ve ever read.

✅ It challenges conventional psychology. ✅ It forces you to rethink happiness, relationships, and personal growth. ✅ It helps you break free from the fear of judgment.

📌 Key Takeaways: 1️⃣ Your past does not define your future. 2️⃣ You control your emotions, not the other way around. 3️⃣ Most problems are about relationships and boundaries. 4️⃣ Happiness comes from contributing to others. 5️⃣ True freedom is having the courage to be disliked.

🎯 What’s Next? If you enjoyed these insights, I highly recommend reading the full book!

And if you want to dive deeper into self-improvement and personal development, check out my Book Club series for more life-changing reads. 🚀

Why You Should Launch Your Personal Website Today Introduction My goal here is simple: I want to convince you to launch your own personal website.

Starting my personal website was one of the best decisions I’ve ever made.

In 2016, I bought a domain and set up a simple website. I had no idea how much it would change my life. My personal website directly led to: ✅ Job opportunities as a medical student and later as a doctor. ✅ Helping me meet the person who eventually became my wife. ✅ The launch of my YouTube channel 8 years ago. ✅ The ability to now live my dream life.

I firmly believe that no matter where you are in life—whether you are:

Just starting your career. Aiming for a promotion. Dreaming of starting your own business. 👉 A personal website can completely change your career and your life.

But Wait… Do I Really Need a Personal Website? 🛑 “A website costs time and money to set up and maintain. I get how it’s useful for a business, but I’m just a corporate employee. Why should I have a personal website?”

💡 Yes, a website requires a little time and money—

A few dollars a month for hosting. A weekend or two to set it up. But here’s the thing: Over time, a personal website is one of the best investments you can make in your career.

If I could convince you that… ✅ The small effort to set up a website will give you a massive return on investment… ✅ It could help you land better job opportunities…

👉 Would you consider starting your own personal website?

The Three Levels of a Personal Website Level 1: Your Personal Website as an Online CV Question: Do you think it’s important to have an up-to-date LinkedIn profile?

🗣 “Of course! I work in corporate—everyone has a LinkedIn. It’s how you get noticed by recruiters.”

✅ Correct. LinkedIn is like your digital résumé.

🚀 But a personal website is like your LinkedIn profile on steroids:

You control how it looks. You decide how to present yourself. It’s your own personal corner of the internet. But Why a Personal Website If I Already Have LinkedIn? Here’s the truth: 💼 Everyone has a LinkedIn profile. 📄 Everyone has a polished CV. 🤖 AI can now generate LinkedIn profiles and resumes in seconds.

But very few people have a personal website.

How a Website Helps You Stand Out in the Job Market Imagine this: You’re hiring an employee at your firm. You get 100+ resumes that all look the same.

🔎 But one candidate includes a link to their personal website.

On the website, you find: ✅ An About Me page with real photos and a personal introduction. ✅ A Portfolio showcasing their skills and past work. ✅ A Blog Post where they share lessons from their industry experience.

Would this candidate stand out more than the others? Absolutely.

📌 Fact: Job seekers send an average of 600 applications in their lifetime. Even a small boost in getting noticed can make a huge impact over time.

What Should Your Level 1 Website Include? Your website doesn’t have to be complicated. At Level 1, it only needs three pages:

1️⃣ About Page – A short bio about who you are, your work, and interests. 2️⃣ Portfolio/Resume Page – Your work experience but formatted how you want. 3️⃣ Contact Page – Email, LinkedIn, or any way recruiters or collaborators can reach you.

🚀 Bonus Tip: If you put even a little effort into making your site look polished, it’ll give recruiters way more insight into who you really are.

Level 2: Your Website as the Base for Your Personal Brand ❓ How important is personal branding in the corporate world?

🗣 “Ugh, my firm keeps talking about personal branding, but I find it kind of cringe.”

📌 Here’s what personal branding really is:

Sharing your knowledge and experiences in your field. Writing posts on LinkedIn, not making TikToks of yourself dancing. Demonstrating your expertise so people associate you with valuable insights. The Problem? Most people feel afraid of putting themselves out there.

💭 “What if people think I’m cringe?” 💭 “What if my co-workers judge me?”

The Solution? Your personal website is a safe, private playground to start expressing yourself at your own pace.

📌 Key Benefit:

You don’t have to tell anyone about your website at first. It allows you to practice self-expression without fear of judgment. Over time, you’ll get comfortable with sharing your ideas publicly. 📖 Recommended Book: Show Your Work by Austin Kleon A must-read for anyone who’s hesitant about putting themselves out there online.

Level 3: Your Website as a Luck Magnet A Level 3 website helps attract opportunities to you, even when you’re not looking.

How Does That Work? 🔹 Method 1: You share your content on LinkedIn or Twitter. 🔹 Method 2: If your content is useful, others will share it for you.

📌 Real-Life Example:

A blog post you write about your industry gets shared within a company Slack group. A hiring manager sees your insights and contacts you for a freelance gig or job interview. You suddenly land opportunities you never even applied for. 🚀 Key Takeaway: 👉 The more valuable content you put online, the more people will find and share it.

“Okay, I’m Sold! But How Do I Actually Build a Website?” You don’t need to be tech-savvy. There are two easy options:

🔹 Option 1: Hostinger Website Builder (Best for Beginners)

Drag-and-drop website builder. No coding required. Easy AI tools to help with content. 🔹 Option 2: WordPress on Hostinger (More Customizable)

Powers 43% of websites online. Unlimited themes, plugins, and customization. Slight learning curve but a great skill to have. 👉 Pro Tip: If you just want to get started quickly, go with the website builder. You can always switch to WordPress later.

Final Thoughts: Your Website is Your Future-Proof Investment ✅ A website is like an online CV that never sleeps. ✅ It helps you build a personal brand (without cringe TikToks). ✅ It increases your surface area for luck—opportunities will find YOU.

🛑 Everything is hard.

Writing a blog is hard. Not getting promoted or struggling in a job search is also hard. Choose the type of “hard” that benefits your future. 🎯 Action Step: 🚀 Sign up for Hostinger’s website builder or WordPress hosting today.

📌 Bonus Video: Want to make sure you actually follow through? Watch my video on “5 Evidence-Based Strategies to Achieve Any Goal.”

See you in the next one! 🚀

ntroduction In this video, we're going to discuss a simple three-step method that you can use to completely transform your life in the next 90 days.

I've personally been using this method for years, and since last year, I’ve been hosting free online workshops every few months, guiding people through this exact process.

Tens of thousands of people have gone through this method and found enormous value from it.

If you actually apply the steps in this video, it might be the most impactful video you watch this year.

The three-step method is:

Reflect Align Plan Let’s dive into it!

Step 1: Reflect on Where You Are The first step is to reflect on where you currently are and do a mini life audit.

I have various ways to do this, but here are two of my favorites:

1. The Wheel of Life Exercise Draw a wheel and divide it into three main categories: Work, Health, and Relationships. Each category is further divided into three subcategories: Work: Mission, Money, Growth. Health: Body, Mind, Heart. Relationships: Romantic, Family, Friends. Rate each subcategory from 0 to 10 based on your current satisfaction level. This exercise gives a visual representation of:

Areas that are going well and make you happy. Areas that need improvement. 📌 Bonus Category: Joy Outside the wheel, add a separate rating for Joy.

In the pursuit of self-improvement, we often forget to enjoy the present moment. This reminder helps ensure that your life transformation includes happiness and not just productivity. 2. The “What’s Working vs. What’s Not” Journaling Prompt Take a page and divide it into four sections: Column 1: Work Column 2: Life Row 1: What’s working Row 2: What’s not working Set a 5-minute timer, put on some background music, and brainstorm bullet points for each section. 📌 Golden Rule: Write at least twice as many things in the “What’s Working” section as in the “What’s Not Working” section.

Why?

Self-improvement enthusiasts tend to focus too much on what’s wrong. This forces you to find gratitude in what’s already going well. 📌 Mindset Shift: Yes, you want to change your life in 90 days. But remember, things are probably already better than you think.

You have a roof over your head. You have access to the internet and resources. Your health is likely decent compared to millions of others. The goal is to strive for growth while staying satisfied with where you are.

Step 2: Align Yourself to a Compelling Vision It’s hard to change your life without a clear, compelling vision for where you want to go.

The Three-Year Sketch Exercise Imagine today’s date three years from now. Write a detailed description of what your life looks like if things go well: Where are you living? What kind of work are you doing? How’s your physical and mental health? What hobbies and passions are part of your life? 📌 Important:

Don’t worry about how you’ll get there. Don’t let limiting beliefs stop you from dreaming big. If the vision excites you, it will generate the motivation you need to take action.

📌 Vision Board Bonus Tip

A vision board is a great way to make your future feel tangible. It could include photos, quotes, and goals related to your dream life. Seeing your vision board regularly can help keep you focused and motivated. Step 3: Plan Your Two Main Quests This step is about turning your vision into action with a clear, focused plan.

📌 Introducing Quarterly Quests

Instead of setting vague “New Year’s Resolutions,” set clear goals for the next 90 days. Why call them “quests” instead of goals? A quest sounds like an adventure—more fun, less pressure. Enjoying the process makes you more likely to succeed. 📌 Golden Rule: You can have only one main quest for Work and one for Life.

Your Work Main Quest Ask yourself:

What is the single most important goal for work in the next 90 days? What one accomplishment would make you the proudest? What project have you been postponing that would transform your career? 📌 Use This Template:

My work main quest is to… This is the most important thing for me to accomplish in the next 90 days because… To complete this quest, I commit that by (date), I will have done A, B, and C. This feels exciting and compelling because… To make sure I complete this quest, I will…

Your Life Main Quest Ask yourself:

What’s one change that would bring you more joy, fulfillment, or peace? What habit or routine could improve your overall well-being? If you dedicated 1 hour a day to something, what would be the most life-changing? 📌 Use This Template:

My life main quest is to… This is the most important thing for me to accomplish in the next 90 days because… To complete this quest, I commit that by (date), I will have done A, B, and C. This feels exciting and compelling because… To make sure I complete this quest, I will…

Examples of Main Quests 🔹 Work Main Quest Example: “My work main quest is to complete my book proposal. To complete this quest, I commit that by March 31st, I will have:

Finished the book outline. Written three sample chapters. Sent proposals to at least five publishers.** 🔹 Life Main Quest Example: “My life main quest is to build a martial arts habit. To complete this quest, I commit that by March 31st, I will have:

Attended at least 12 martial arts classes. Scheduled weekly training sessions. Logged my progress each week.”** 📌 Side Quests

You can have two or three smaller side quests, but your main quests take priority. Avoid setting too many goals—focus on one key change in work and life. Final Thoughts: Take Action Now! If you follow these three steps, you WILL transform your life in 90 days.

1️⃣ Reflect – Understand where you are. 2️⃣ Align – Create a compelling vision. 3️⃣ Plan – Set clear, achievable quarterly quests.

📌 Most Important: Actually take action.

It’s easy to watch productivity videos and do nothing. But if you pause and apply these steps, this will be the most productive video you’ve watched this year. 🔥 Next Step: Check out my video on 5 science-backed ways to stay consistent and achieve your goals!

Thank you for watching, and I’ll see you in the next one! 😊

A Note on Discipline In this video, we’re going to be talking about five actionable strategies that you can apply to your life right now to have more self-discipline.

Before we get started, I have to say upfront that I think the lionization of discipline is a little bit of a scam. We have been told by the hustle bros that if you’re not disciplined, there’s something wrong with you and that the solution to all your problems in life is just to be more disciplined. They say you need to develop an armor for your mind, lock in, and do the work whether you feel like it or not.

Now, I think that does have some merit, but it’s not the whole story. The way I think of discipline is that it’s about getting yourself to do something even when you don’t feel like doing it. If you felt like doing it, you would be motivated. But if you do it even when you don’t feel like it, that’s discipline.

Imagine trying to do something, like working on an assignment or making a presentation, when you really don’t feel like it. One way of applying discipline is by forcing yourself through the entire process, visualizing it like rolling a boulder up a hill. You don’t like doing it, but you keep pushing the boulder up. However, this approach is exhausting and often ineffective, as the boulder may roll back down, requiring you to start all over again.

Instead, the goal should be to make the work feel enjoyable so that it doesn’t feel like you’re rolling the boulder uphill but rather letting it roll down on its own. Unfortunately, this isn’t always possible, as some things are inherently difficult or boring. However, there’s often a small hump that requires just a little push before the momentum carries you forward. The key is to use discipline to get past that initial resistance, making it easier to continue.

Over the last couple of years, I have interviewed many people and met inspiring individuals like Ryan Holiday, the best-selling author of Discipline is Destiny. Ryan has written multiple books on stoicism, maintains a successful career, is a father, and seems to enjoy his life. His ability to balance discipline and enjoyment is something I wanted to learn from.

Here are five actionable tips for self-discipline that I found helpful from my conversation with Ryan:

1. The Main Thing You have to know what your main thing is. We live in a world full of distractions, and while many activities may seem important, they are not necessarily essential. As the philosopher Seneca famously said, “If a man knows not to which port he sails, no wind is favorable.”

Most people struggling with discipline are simply trying to do too many things. It is incredibly hard to maintain self-discipline when you are juggling a dozen different tasks. Authors like Cal Newport (Slow Productivity) and Greg McKeown (Essentialism) emphasize the importance of focusing on fewer things.

If you ever feel inconsistent or undisciplined, zoom out and check if you are trying to do too much. Often, the problem isn’t a lack of discipline but rather overcommitment. Productivity expert Oliver Burkeman, in 4,000 Weeks, argues that we are all attempting to do too much, and sometimes, we must strategically let go of certain things.

A few prompts to help with this:

Limit yourself to three to four main goals per year. Ask yourself: If I only had two hours a week to work, what would I focus on? What about four or eight hours? Identify the tasks that truly move the needle and focus on those. By doing less, you make it easier to stay disciplined.

1. Progress, Not Immediate Success You might have heard of Wim Hof, also known as the Iceman, for his extreme cold endurance. He has been practicing this since he was 17. If I compare myself to him and feel bad for not lasting more than a few seconds in a cold shower, that would be an unfair expectation.

The key to self-discipline is focusing on progress rather than immediate success. This applies to anything—fitness, studying, content creation, or learning a new skill.

Ryan Holiday emphasizes that transformation doesn’t happen overnight. It’s not about reading a 300-page book in a month but absorbing its lessons over a longer period.

Many people struggle with discipline because their standards are too high. They aim to be perfect right away, which leads to frustration and inaction. The solution is to lower the bar and take small, consistent actions.

BJ Fogg, in Tiny Habits, explains that motivation, ability, and prompts (MAP) determine whether we take action. If something is too difficult, even with high motivation, we are unlikely to do it. The trick is to make the task as easy as possible, so it requires minimal effort to get started.

For example, if studying for hours feels overwhelming, commit to studying for just five minutes. Once you start, it often leads to longer sessions. By doing this repeatedly, you build trust in the process and make discipline easier over time.

1. The Lower Self & Higher Self We all have two sides within us: the higher self (which seeks long-term growth and discipline) and the lower self (which seeks instant gratification).

For example, I recently got a PS5 and started playing Horizon Forbidden West. At night, my higher self knows I should sleep early, but my lower self convinces me to play for “just one more hour.” This tension exists in all of us.

Instead of suppressing the lower self, a better approach is to negotiate with it. Psychologist Dr. Alok Kanojia (HealthyGamerGG) teaches a concept called Internal Family Systems, where different parts of our personality have their own needs and should be acknowledged rather than ignored.

For example, I tell my video gamer self that we can watch YouTube videos about the game while brushing our teeth. This satisfies both the higher and lower selves. Finding such middle ground makes discipline easier.

1. Flexible Routine One of the least disciplined times in my life was after I quit my job as a doctor. With no structure, I procrastinated more than when I was working 60 hours a week.

Ryan Holiday points out that people struggle with self-published books because there are no deadlines or constraints. Having a routine provides necessary structure, but it must be flexible.

Being too rigid with a routine can be unsustainable. Instead, Ryan suggests structured flexibility:

“Write most days” rather than “write every day.” The two-day rule: You can skip one day at the gym, but never two in a row. A, B, and C goals: If you can’t do an A-level workout (full session), do a B-level (shorter session) or a C-level (simple walk). By setting flexible but structured rules, you maintain momentum even on difficult days.

1. Stick, Don’t Switch The biggest secret to success is not quitting.

Ryan Holiday has been using the same note card system for writing for 20 years. Even if a slightly better system exists, sticking to one method is more valuable than constantly switching.

People who jump from one productivity app or business idea to another produce far less than those who stick with a single system. Constantly looking for “the perfect method” is a distraction. The best system is the one you consistently follow.

Seneca calls this Tranquility—sticking to your chosen path without being distracted by others.

Final Thoughts These five tips—focusing on the main thing, prioritizing progress over perfection, managing the higher and lower self, maintaining a flexible routine, and sticking to a system—are key to mastering self-discipline.

If you found this useful, check out my other video on five evidence-based strategies for discipline, which covers implementation intentions and mental contrasting.

Thank you for watching, and I’ll see you in the next one!

Good Dopamine List (For Motivation & Focus) 🚀 If you want to boost motivation, kill laziness, and improve focus, you need GOOD dopamine (the natural way) instead of bad dopamine (which makes you lazy and addicted).

🔹 Good Dopamine (Makes You Strong & Productive) These activities release dopamine without addiction or brain fog:

✅ 1. Exercise & Movement

Running, jumping, push-ups (5 minutes = Instant dopamine boost). Best choice: HIIT workouts or skipping rope. ✅ 2. Cold Showers 🚿

Shocks the brain into alertness & increases norepinephrine (focus booster). Do it for 30 seconds every morning. ✅ 3. Deep Breathing & Meditation

Calms stress & resets your brain (Powerful for studying). Try box breathing: Inhale 4 sec → Hold 4 sec → Exhale 4 sec. ✅ 4. Listening to Music (No Lyrics)

Classical, Lo-Fi, or nature sounds = Focus booster. Avoid addictive music with too much emotion (it can distract). ✅ 5. Sunlight Exposure (Morning Sun ☀️)

10 minutes of sunlight naturally increases dopamine. Boosts mood, alertness & reduces laziness. ✅ 6. Completing Small Tasks 🎯

Small wins release dopamine (e.g., solving 5 questions, reading 1 page). Trick: Break big tasks into small steps → Dopamine every time you finish one. ✅ 7. Eating Dopamine-Boosting Foods 🥑🍫

Bananas, dark chocolate, almonds, fish, eggs, green tea. Avoid junk food (temporary dopamine + long-term laziness). ✅ 8. Drinking Water 🚰

Dehydration = low dopamine = brain fog & laziness. Drink at least 2-3 liters per day. ✅ 9. Active Recall & Learning Something New

Studying actively (quizzes, writing answers) releases long-term dopamine. Reading books, solving math problems, learning a skill. ✅ 10. Delayed Gratification (Waiting for Rewards)

Work hard first → Enjoy later. Example: Study for 2 hours → Then watch your favorite video.

Your biggest obstacles—overthinking, laziness, and low energy—are stopping you from reaching your goal of studying 14 hours daily. Let's break this down and create a systematic approach to overcome them.

Step 1: Destroy Overthinking Overthinking drains your mental energy before you even start. Here’s how to take action instead of overthinking:

Use the 5-Second Rule – Count 5-4-3-2-1, and start the task before your brain makes excuses. Set a Micro Goal – Don't think about studying for 14 hours. Just start for 5 minutes. Once you start, you'll go longer. Have a Fixed Plan – If you already know what to do, there’s no time to overthink. Example: “At 7 AM, I will start with Tax. At 9 AM, I will shift to FM.” Ignore Negative Thoughts – Treat them like background noise. Your action matters, not your thoughts. ✅ Action Step: Write your study schedule for tomorrow. Keep it simple and clear.

Step 2: Destroy Laziness Laziness is a habit. You need to replace it with movement:

Use a Timer (Pomodoro 60/10 Rule) – Study 60 minutes, then take a 10-minute break. No distractions in study time. Start with Easy Tasks – When you don’t feel like studying, read something easy for 10 minutes. This warms up your brain. Track Your Hours Daily – Keep a simple record of how many hours you studied. Even if it's only 3 hours today, aim for 3.5 hours tomorrow. ✅ Action Step: Start a study tracker. Write your study hours today and improve by 30 minutes tomorrow.

Step 3: Boost Energy Levels Your low energy is limiting your focus. Fix this with 3 simple habits:

Fix Sleep (11 PM – 6 AM is Best) – Your brain is tired because of poor sleep. Even one week of good sleep will double your energy. Hydrate & Eat Smart – Drink 3L of water daily, and eat protein (eggs, nuts, curd) and fruits for mental energy. Move Your Body – Exercise 5 minutes after every 2 study sessions. Even jumping or stretching increases focus. ✅ Action Step: Drink water now and plan your sleep time tonight.

Step 4: Build Up to 14 Hours You cannot jump to 14 hours immediately. Increase step by step:

Week 1: Aim for 6 hours/day Week 2: Increase to 8 hours/day Week 3: Reach 10+ hours Week 4: Hit 12-14 hours ✅ Action Step: Start with 6 hours today and track your progress.

Final Challenge: Start Now 🚀 What is ONE subject you will study NOW for 30 minutes? Type it here and start. No overthinking.

If a person stops seeking validation, is ready to live alone and be happy, and ignores negativity and negative people, they experience a profound transformation. Here’s what happens:

1. Unbreakable Mental Strength 💪 No longer affected by opinions, criticism, or approval. Becomes mentally tough and emotionally independent. Handles challenges with calmness instead of reacting emotionally.
2. Unstoppable Self-Confidence 🔥 Confidence no longer depends on others’ words or actions. Decisions are made based on personal values, not fear of judgment. Develops a strong presence that commands natural respect.
3. Deep Inner Peace ☮️ Less stress and anxiety since external opinions no longer control emotions. Enjoys solitude without feeling lonely. Negative energy from others doesn’t disturb personal peace.
4. Focus and Productivity 🚀 No time wasted on impressing others or proving worth. All energy goes into personal growth, goals, and self-improvement. Work and creativity flourish without distractions.
5. Freedom from Social Pressure 🔓 No need to follow trends, fake smiles, or act a certain way to fit in. Lives life on their own terms, without guilt or fear. Enjoys personal choices without worrying about what others think.
6. Genuine Happiness 😊 Happiness comes from within, not from likes, followers, or compliments. Finds joy in simple things—nature, learning, personal passions. Emotional stability, with no mood swings due to external factors.
7. Strong Boundaries 🛑 Easily avoids toxic people and negativity. Stops tolerating disrespect or manipulation. Surrounds themselves only with positivity and growth-oriented energy. Who Lives Like This? Buddha: Found peace by detaching from external opinions. Stoics (Marcus Aurelius, Seneca): Lived with inner strength, ignoring negativity. Elon Musk, Steve Jobs: Focused on their vision without worrying about criticism. The Ultimate Power: Self-Mastery When you stop seeking validation, detach from negativity, and live happily alone, you master yourself. You become: ✅ Unshakable ✅ Fearless ✅ Free ✅ Purpose-driven ✅ Truly happy

Most people will never reach this level of peace. But if you do, you become unstoppable. 💯🔥