By Colby Kultgen
Hey friends.
I'm currently dealing with a double ear infection (not fun), so I'm going to keep this issue short and sweet.
Let's dive in.
Today at a Glance:
- Article: 32 Lessons from a 72-Year-Old
- Reminder: No one knows what they're doing
- Idea: You're One Good Decision Away
- Study: The Power of "Exercise Snacks"
- Tweet: This made me laugh way too much
Read time: 4 minutes
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Learn + Grow from Anil Gupta
Anil shares 3 powerful self-development tips every Saturday to help you optimize your productivity, develop high-performing habits, and learn to live your best life. If you enjoy my newsletter, you'll definitely want to check this out.
C'mon, you guys know I can't resist a list like this.
This one is pretty short, so I've just pasted the whole thing below.
I put stars next to a few of my favorites:
- It’s usually better to be nice than right.
- Nothing worthwhile comes easy.
- ★ Work on a passion project, even just 30 minutes a day. It compounds.
- Become a lifelong learner.
- Working from 7am to 7pm isn’t productivity. It’s guilt.
- To be really successful, become useful.
- Like houses in need of repair, problems usually don’t fix themselves.
- Envy is like drinking poison and expecting the other person to die.
- Don’t hold onto your “great idea” until it’s too late.
- People aren’t thinking about you as much as you think.
- ★ Being grateful is a cheat code for happiness. (Especially today.)
- Write your life plan with a pencil that has an eraser.
- Choose your own path, or someone will choose it for you.
- Never say, I’ll never…
- Not all advice is created equal.
- Be the first one to smile.
- The expense of something special is forgotten quickly. The experience lasts a lifetime. Do it.
- ★ Don’t say something to yourself that you wouldn’t say to someone else.
- It’s not how much money you make. It’s how much you take home.
- Feeling good is better than that “third” slice of pizza.
- Who you become is more important than what you accomplish.
- ★ Nobody gets to their deathbed and says, I’m sorry for trying so many things.
- There are always going to be obstacles in your life. Especially if you go after big things.
- The emptiest head rattles the loudest.
- If you don’t let some things go, they eat you alive.
- Try to spend 12 minutes a day in quiet reflection, meditation, or prayer.
- ★ Try new things. If it doesn’t work out, stop. At least you tried.
- NEVER criticize, blame, or complain.
- You can’t control everything. Focus on what you can control.
- If you think you have it tough, look around.
- It's only over when you say it is.
- One hand washes the other and together they get clean. Help someone else.
Which of these is hitting for you?
Reply to this email and let me know (I respond to them all 🤓).
No one really knows what they're doing
This is the ultimate "Everyone is just making it up as they go along" story.
It also brings to mind one of my favorite quotes from James Clear:
Do you actually need more information, or do you simply need to act on the information you already have?
Stop doubting yourself.
Just get started.
A powerful thought from my friend Sahil Bloom
Last week we talked about ways to get out of a rut.
Sahil has summed it up beautifully here.
If you're struggling right now, what's the one tiny decision you could make to start moving back toward the light?
If you were expecting pizza and gelato, I'm sorry to disappoint you.
Exercise "snacks" are microbursts of vigorous activity (often less than 1 minute) that are performed periodically throughout the day.
And the research is extremely promising...
Exercise snacks are:
Great for your heart and lungs: A few short bursts of cardiovascular activity can have a surprisingly large impact on heart and lung health.
Great for people who sit a lot: Exercise snacks help undo some of the bad stuff that comes from sitting too much, like improving your body's handling of sugars and fats.
Great for people who don't like exercise: People report that the short and novel nature of exercise snacks make them fun and easy to fit into a busy day.
Here are 7 "snack" suggestions I stole from Dan Go:
1. Doorway chin-ups: Set up a chin-up bar in your home or office. Every time you cross the doorway do at least 1-3 chin-ups.
2. Coffee planks: While making a coffee, hold a plank until it's done brewing.
3. Squatting to Sit: Before sitting on a chair, do 10 bodyweight squats.
4. Stairway step-ups: When walking up a stairway, skip a step & use your glutes to step up.
5. Squat to pushup combo: Before a meal do a set of 20 bodyweight squats followed by 10 pushups.
6. Netflix hip thrusts: Do a set of 15 hip thrusts while watching Netflix on the couch.
7. Walking meetings: Instead of sitting during your Zoom meetings, take a walk to get some extra steps in.
This made me laugh way too much
Have a great week!
—Colby
