Better Sleep

I started waking up earlier, kept my mouth shut and watched a cascade of positive effects roll through my house.

I got the idea after calling myself out about my self-prescribed sleep “aids” and from Jocko’s book.

The hook in Jocko’s book was his observation that 4:55am is more than ten minutes better than 5:05am.

I began to wake up in the “4s” in February. After two weeks my body adjusted and I don’t need an alarm to do it.

Monica asked me “why” => “All I was doing was scrolling social media for 90 minutes after the kids went to sleep.”

I was wasting a key advantage => I need less sleep than my kids.

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The game is “do whatever before 5am then one useful task.”

As the family wakes up… it’s on and I’m drawn back to the family (sometimes from the middle of a workout).

Jocko’s point –predawn is the only time we truly own.

Other tips…

If you want to go to sleep then wake up – same time every_single_day – with travel, I stay on my home time zone.

I always have a cushion of sleep available by going to sleep at the same time as my kids and waking up at the same time as usual.

 

Mastery

What are the choices that bring me satisfaction?

Getting better than I thought possible at anything.

I had zero athletic success as a child (my little league nickname was “Useless”). My lack of early success makes it easy to impress myself with anything I enjoy enough to do daily. Something I can work at every day.

I use expert instruction from strangers to speed my learning process. Strangers are important — watch high-achieving spouses “teach” each other. When we notice our kids aren’t open to learning from us – we bring in outsiders. Once they get the hang of it (whatever “it” happens to be) they are keen to show us their competency.

Stay close to nature — I am trained in the desk-bound pursuits of finance, banking, taxation and corporate law. They pay well, and were a ton of fun for the first decade. However, they don’t feed my soul. What feeds your soul? Beware of craving high-doses!

Connect with others — opportunities at both ends of the age spectrum await. From teaching children to learning from aging experts.

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Excessive “anything” leaves me in a short-term state of tranquil exhaustion.

Exhaustion plays havoc with my home life because a fatigue hangover leaves me intolerant and prone to depression.

If this sounds familiar then pay attention.

Being better than myself is superior to seeking to better others.

Mastery – a different sort of game.

Long Term Healthy

Yet another friend convinces a doctor to give her a procedure so she can continue to do what’s causing her pain…

…reminds me of a realization – prescribing is less fun when I see my role in hurting the health and home life of my clients.

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Avoid Athletic Ruin

Missing one day of cardio makes me serious, two days off and I’m quiet, three days off and I’m sullen…

Ruin, in an athletic sense, is dealing with the implications of not being able to exercise.

If that rings true then what follows might help.

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Given my lifetime of extreme exercise, bike crashes and running injuries, a radiologist could find a lot of things “wrong” with my body.

Knowing that I’m a walking insurance reimbursement opportunity – I stay away from those that profit from unnecessary treatment.

When I pay attention to what follows, my body works great.

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Before paying someone to cut, inject or irradiate you…

Rest – addicts seek extreme friends to reassure themselves that an unreasonable lifestyle is sustainable – sometimes I’m the seeker, sometimes I’m the friend.

Lifestyle Modification – winning isn’t important, racing isn’t important – ask a broken down athlete what they miss and you’ll hear a similar story, I wish I could simply get out the door without pain. It’s worth a lot of compromise to maintain my ability to get out the door.

Pre-Habilitation – why not try a world-class rehab program BEFORE you opt for surgery. For non-acute injuries, rest as if you had a procedure then give your best effort to strengthen your body and increase your range of motion.

My demographic takes pride in doing what-it-takes for athletic success. If you want a true challenge then do the above and deal with the internal dialogue that results!

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Risk seeking friends – this is wider than athletics.

My past choices have shown that I have the capacity for bad judgement.

  • Elevate my heart rate.
  • Introduce group dynamics and social proof.
  • Surround myself with charismatic risk seekers.

…and you have the recipe for a good time! 😉

It’s also a perfect storm to spin myself into fatigue, injury and depression.

Remember who gets to deal with the wreckage.

Strategies for Good Times

Here are three areas where I fool myself.

Consider Ruin – I’ve done a good job of addressing the risks identified three years ago. So good that, when I asked myself the question, “What can wipe me out?” I quickly answered, “You’re set amigo.” That’s a top-of-the-market sentiment if I ever heard one.

Having mitigated the hazards of leverage, unemployment, litigation, fraud, risk-seeking peers and insolvency… my main risks are health and accidental death.

Do you know your own?

Stay Variable – I was listening to out-of-state visitors rave about the beauty of the Rocky Mountains.

They’re right.

Where they go wrong is assuming that buying a condo will enable them to lock in the emotions of beautiful spring day.

I’m just like them.

We’re all just like them.

Good times give us access to additional finance/capital. We often use this money to capitalize luxuries and time.

Stay variable, stay invested and resist the urge to lock in family overheads.

Rebalance Time – the best deals I’ve done have been where I traded money-for-time.

It takes vigilance to carve time to become world-class at things that interest me. Mastery makes me happy.

Social media, marriage, long-term friendships, work/non-work, self/family – I don’t advocate being in balance – I do advocate making an honest assessment and asking myself if I’m OK with where my time allocation will take my life.

What We Don’t See

Twenty-five years ago, I heeded a call to be a better person.

Just a bit better.

Frankly, at the beginning, it would have been tough to see the “better.”

My changes were, essentially, being less unhealthy and less of an asshole.

Even small acts of improvement are not easy.

They are challenging because, inside my head, I only “see” one side of life.

In the moment, my only experience is discomfort.

They are challenging because, I had created a life that supported my poor decisions.

Remember, what we don’t see.

Avoided Setbacks and Unforced Errors.

We never experience avoided health problems, relationships not falling apart, sidestepped addictions, bypassed financial ruin…

I’m grateful the 20-something version of myself was sick of being sick and decided to go for a walk.

 

 

Applying Wealth Wisely

A reader recommended a book about Living with a Seal. The book is an entertaining read, but I did find myself swearing far more than usual afterwards (burpee test!).

The book is about a marathoner who spends a month training with David Goggins (former seal). Having done extreme training, I think it’s safe to assume the rest of the guy’s life was on hold during his month with Goggins!

Complete control of your schedule and the ability to focus on one thing for an extended period of time.

Whether you want to train with a seal, start a business, write a book or simply get really, really good at something… the ability to control your schedule is the starting point for your journey.

Can you take a month “off” to focus on “one thing”?

A month is a good unit because it’s about what it takes for me to start a new business, write a book or bump my level up in anything.

As an elite athlete, I’d spend 13-week blocks focusing on my sport. By that time, I was already good, and seeking to become the absolute best I could be.

You need time because a second use of wealth is accessing, then following, the ACTIONS of world-class teachers.

Advice without action is entertainment.

I’ve been guilty of throwing money and other people’s time at anything I found unpleasant. It can be a winning strategy but it was a band-aid for unnecessary complexity in my life choices.

If you’re a do’er then work towards control of your schedule so you can learn-by-doing alongside the best.

Parenting is similar to learning to swim — we’re not going to become world class on a couple hours per week!

Make sure your mentors have the sort of lives, and character, that you’d like to emulate.

Chose wisely!

Mental Health for Aging Athletes

Lucho shared this video of David Goggins.

So many memories come back when I listen to Mr. Goggins share his truth.

It takes courage to change.

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Here’s something I learned from the greatest triathlete of my generation…

If your mental health relies on a physical expression of self then focus your drive on reducing your patterns of self-harm.

Everything else is details.

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Some useful details…

What’s your objective?

Can you answer this question simply, and immediately?

What’s your objective?

Not because of the the importance of whatever you are working on.

Rather, because working towards an objective gives structure to your days and meaning to your life.

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What’s your pattern of daily release?

Strength training and uphill cardio have better long-term outcomes than…

  • drugs and alcohol
  • violence and anger
  • outrage and gossip

…if your current alternatives aren’t working then consider…

Strength training and uphill cardio.

Whatever works for you… remove the things that prevent you from getting your daily release.

Pay attention to the habits that screw up tomorrow.

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What is your pattern of breakdown?

You are going to see this in your peers, before yourself.

The closer you are to the sharp end, the brighter your flame will burn.

Whether it is 5, 15 or 25 years… each body and mind has a limit to the amount of elite-level output it can sustain.

Similar to how you conditioned yourself to endure, train the capacity to appreciate when you’ve had enough.

  • Enough pain
  • Enough challenge
  • Enough exercise
  • Enough work
  • Enough glory
  • Enough winning
  • Enough dessert

Encourage the humility required to admit you’ve had enough.

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When life seems out of whack, return to the basics.

  1. Objective
  2. Release
  3. Patterns of Breakdown

Then…

  • Do good deeds in private.
  • Be your own hero.