What would it look like for you to finally accomplish that goal you’ve set at the beginning of every year for the last few years? To finally lose that weight? To finally quit that habit? To finally make that progress in your career?

How would you feel if you felt comfortable with your shirt off? To not worry about how clothes fit in the store? To be able to run without having an out-of-body fight or flight experience?

The reminder for this week is for you to consider these feelings and whys in the first place. We’re almost a month into 2025. This is when it becomes hard. This is when the temptations to ease up on the gas pedal become more prevalent in your mind. This is also the best time to double down. To reinforce why you began, and to remind yourself of the person you are on the path of becoming. Don’t stop now. We need a new resolution for next year. Knock this one off the list, so it’s not another ground hog’s day come January 1 of next year.

Brain - How To Build an Extraordinary Life with Tony Robbins

If you listen to one podcast this week - my vote would go for this episode of Modern Wisdom with Tony Robbins. Tony is a renowned motivational speaker, author, and leader - and to be transparent - some of his content / style isn’t my favorite. It’s a little too in your face. But one thing that can’t be argued is Tony’s ability to speak powerfully and provide actionable insights that stem from what he consistently reminds us was a rough upbringing. Tony is great with all things revolving around “perspective”, and sometimes I think we need the subtle reminder.

A couple of key takeaways from the episode to peak your interest:

Mindset and Belief Systems: Tony emphasizes the profound impact that our beliefs have on our actions and outcomes. He argues that shifting limiting beliefs to empowering ones can drastically change our life trajectory. "The only limit to your impact is your imagination and commitment."

Goal Setting with Clarity: Tony discusses the importance of setting clear, compelling goals. He suggests using the "SMART" criteria (Specific, Measurable, Achievable, Relevant, Time-bound) to define objectives. However, he emphasizes that emotional connection to these goals is equally critical for maintaining motivation.

Quote of the Episode:

• "Change your expectations for the world and change your actions for yourself."

Some Action Items to Consider:

Set Clear Goals: Write down at least three SMART goals for the next month, ensuring you connect emotionally with each goal's purpose.

Reframe Challenges: Identify one current challenge in your life and practice reframing it as an opportunity for growth, noting what you can learn from the experience.

Engage in Contribution: Plan one act of kindness this week, whether volunteering, helping a friend, or donating to a cause you care about.

So much of having a successful week, month, and year in the output buckets of our life is controlling our inputs. You can put a token in the positive bank here with a listen to this podcast.

Body - Improve Your Sleep with Reading Before Bed

In our fast-paced, always-connected world, a good night of sleep is often elusive. To combat this, I’d like to encourage you to invest in a pre-sleep reading habit as a powerful tool to help improve your sleep and overall well-being.

First things first - reading before bed works as a natural de-stressor. Studies show that engaging in a relaxing activity prior to sleep lowers cortisol levels, the stress hormone that can keep your brain in overdrive. A study conducted by the University of Sussex found that reading for just six minutes before bed reduced stress by up to 68%, outperforming other activities like listening to music or drinking tea. This reduction in stress sets the stage for better sleep by calming your mind and body.

Additionally, reading can help establish a consistent bedtime routine, a cornerstone of good sleep structure. The brain thrives on predictability; engaging in the same habit of turning through a couple of pages each night signals to your body that it’s time to wind down. Over time, this trains your brain to associate reading with relaxation and sleep, promoting a smoother transition to slumber.

Reading a physical book or using an e-reader with no backlight avoids the screen exposure / blue light phenomenon and helps maintain your body’s natural sleep rhythm.

As a personal anecdote and one supported by the studies, I find that the cognitive engagement required for reading serves as a distraction from the day’s worries. Immersing yourself in a good book reduces those racing thoughts, which are common culprits of insomnia. By focusing your attention on a narrative, you create a mental buffer, making it easier to drift into a peaceful, restorative sleep.

Incorporating reading into your bedtime routine is a small, actionable habit with outsized benefits. Not only can it improve your sleep quality, but it also enriches your mind and provides a much-needed escape from the day’s chaos. Try trading your nightly scroll for a few chapters of a good book, and watch as both your sleep and well-being transform.

Book - Four Thousand Weeks - Time Management For Mortals by Oliver Burkeman

As mentioned in previous iterations of the Superset, I have been making a habit to peruse and pull books from my shelf to revisit them and remind myself of the core takeaways I had on my first pass through it’s pages. One book that has been sitting there for too long started randomly popping up often on my socials, and this one is “Four Thousand Weeks - Time Management For Mortals” by Oliver Burkeman.

This book ROCKED me the first time through. It is such a drastic departure from all other books around productivity, and it’s one I think every person needs to read. The premise is simple - we have productivity and optimization all wrong in our modern world. We spend hours putting together systems and protocols to be more productive, to get more done - only to later realize that these systems are just shuffling time around so we can cram even more into our schedules, rarely considering their importance or impact on our lives / mental health.

4,000 weeks is 76.9 years - the average lifespan in the 21st century. Oliver Burkeman provides context and processes to help maximize those four thousand.

Actionable Takeaways From the Book:

Acknowledge Time’s Limitations: Burkeman starts with the sobering premise that the average human lifespan is around 4,000 weeks. Recognizing this finite amount of time is liberating; it compels us to consider how we choose to spend our days meaningfully.

Prioritize What Matters: He argues that many time management strategies are ultimately futile unless we align our actions with our true values. He encourages readers to identify their most important priorities and focus their limited time on those, instead of inundating themselves with tasks.

The Myth of Total Control: Burkeman challenges the common belief that we can master time through meticulous planning. He suggests that accepting uncertainty and the unpredictability of life can lead to a more fulfilling existence.

Focus on Experience, Not Productivity: The book emphasizes the importance of savoring experiences rather than becoming obsessed with efficiency and productivity. Burkeman advocates engaging deeply in life’s moments, realizing that richness comes from experience, not merely completing tasks.

Embrace Imperfection: Accepting that we cannot do everything is essential. Burkeman advises letting go of the pursuit of perfection and embracing good enough as a means to gain freedom and reduce anxiety about our time management.