So, over the weekend, me and some friends undertook the UK national 3 peaks. The aim was to do it in under 24 hours! A breakdown of our times on each mountain is as follows:

1. Ben Nevis – 4 hours 52 minutes
2. Scafell Pike – 2 hours 44 minutes
3. Snowdon – 3 hours 16 minutes

A bit of a story from each.

Ben Nevis – 5:45 am

Ben Nevis was like being in a different world. At the bottom of the mountain, there was sunshine and roses. We started the climb with our shorts and t-shirts on and got climbing. At this point, I was glad we had shorts and t-shirts on because the climb was steep and a struggle. To say we needed the fresh air for our bodies would be an understatement.

As we started getting higher, we could see that there was a cloud surrounding the top of the mountain and we knew that before we got there, we should stop and gather ourselves and ensure we were prepared before heading into it. So when we got a little further up, we crossed people who were coming down. Innocently, we asked them what it was like at the top. The first guy said “It’s really sketchy, probably about waist high in snow” he looked at us in shorts and t-shirts and told us to watch ourselves. We thought that this surely couldn’t be the case as it was still beaming sunshine at this point coming down on us, so we had to get a second opinion. We asked the next person we crossed on the way down and, unfortunately, he confirmed our worst suspicions. It was definitely snowing on the top, and from the sounds of it, quite heavily.

We all agreed to carry on, but as soon as we saw any slight hint of snow, we would gear up. Put our pants and coats on and get ready for what was to come, but what came was over and above what any of us expected. The top was a blizzard. Snow was coming in sideways whereby if you looked up, it would hit you in the eyes. So on we went, heads down, following the person’s feet in front of you, making sure to stand in their footsteps because if you went outside of them, you’d be sure to fall into fresh snow so deep that it would take you completely off balance.

One by one, in a line, we kept moving forward. Getting lost, then getting back on track, but we made it! We were at the highest point in all of the UK! The pride and jubilation we all felt at this moment was overwhelming. But we still had a big job to do. We took in the moment, took some photos and headed back down the mountain. At this point, the weather turned even worse. The snow started coming in at such a fast pace that we could barely see where we needed to go. But again, we stayed calm, stayed composed and trenched through the snow, one by one, in line, down the mountain, following the person in front of us.

The snow seemed to continue forever and you could tell by this point that the summit was almost unreachable for a lot of people. Guided tours were being told to turn around due to the conditions at the top. But that doesn’t matter, we made it and had the photo evidence to prove it. No matter what was thrown our way, we were going to push through it.

On our way back down and back into the sunshine, we were proud of what we had achieved but knew that this was just the start. It may have been the hardest mountain but the hardest battle was yet to come, a battle forged inside our minds.

Scafell Pike – 5:15pm

We arrived at Scafell Pike tired and leggy. A lot of us were nervous about this mountain. Although it is the smallest of the 3, it is known to be one of the trickiest. At this point, we were 15 minutes behind the clock, due to the snow and an annoyingly slow 18-seater van that was limited to 65mph. So we knew we had a job to do to get back on track, and that job we did.

We got prepared on the van 30 minutes before arriving so that we could jump out and hit the mountain. We started, on a steady incline which was ok. But it wasn’t long before that steady incline turned and before we knew it we were climbing up, step by dreadful step. My legs started to feel heavy, we were going at a snail’s pace and I personally ended up in a gap between two of our groups. Going alone, inside my own head was tough, but I just focussed on putting one step in front of the other to keep moving closer to our goal.

I caught up with the group in front and we, together kept moving forward as a group. Once we were nearing the summit, we asked people on their way down what it was like. By this point, it was a lovely warm summer evening and we could see the top, so we knew there wouldn’t be any surprise snow up there to throw us off guard. But there was another challenge. Severe wind. And wind that I had never experienced before. The wind was so fast that we struggled to stand up on the summit and taking photos was really tough because our phones could fly out of our hands at any moment and off down the mountain they would go like a kite.

So again, we reached the summit, most of us together, we took our photos and headed back down the mountain. Little did we know, the hardest bit was yet to come on this one.

Scafell Pike was so steep that heading back down the mountain with tired legs and aching joints made every downhill step a treacherous one. My knees were agonising on this one as every step formed a new pain that I hadn’t had previously. Each time you dropped, you were hoping you landed on flat ground to prevent any buckling of the knees or ankles. It felt like we were going at a slower pace than what we were coming up but little did we know that we were making some serious ground.

Again, we focussed on putting one foot in front of the other and made it to the bottom in 2 hours 44 minutes. 1 hour 15 minutes quicker than it was meant to take us.

But that was only most of us. Others got stuck on the way up and injured on the way down. We had to wait. The minibus wasn’t leaving without everyone aboard and quite right too. The injured made it down and we waited another 1 hour for them to make it on the bus. We were back on track, but again with the 65mph speed limit, only just. Over to Snowdon we went, knowing that we had to be on form to make this mission achievable.

Snowdon – 2:00 am

Snowdon was one that I and a lot of the lads had done before, we knew what it was like and passed comments on the bus that it was the easiest of the lot. But what we didn’t take into account was the mental strain of this mountain. It was the last of the 3 in a long 24-hour day, done in 4 hours of sleep. Our bodies were tired, but our brains were exhausted.

We started this climb at 2 am, 15 minutes behind schedule. We got geared up in the van but had to put our night gear on outside of the van and start the climb. I decided to bring my speaker with me on this walk to act as a bit of motivation, but also so that people could at least hear where the group was, even if they couldn’t see us.

So again, we got to climbing. Slow and steady at first for about an hour, but, like Scafell before it, you have to climb up a mountain at some point and as soon as we hit the side of that thing it hit us like a ton of bricks. We were climbing, putting one foot in front of the other but we were going so slow that if we went any slower we would be going backwards.

It was at this point that my left leg decided to give up on me completely. I had to put all my weight on my right leg and physically lift my left leg with my hands to get it up and onto the rocks. It was tough, to say the least. The fun and joy of climbing the past two mountains had gone and now we started to feel the mental strain of what we were doing. It was dark and cold and none of us were interacting on this climb. It was a lonely experience and you have to drag yourself and your brain through it if you want to succeed.

We regrouped at a safe point before the incline increased again. We thought about waiting, slowing down and potentially risking the whole 24-hour achievement. But luckily, after our regroup, we decided to keep going. “Let’s just keep moving forward, at our own pace, and see where it takes us.”, we said. So that’s what we did, slower than ever, we kept climbing this mountain and the only words being spoken were by some of us complaining that we were gone, dead, struggling or some other excuse. Yet no matter what was said, we kept moving on, up that mountain, through the pain and into the depths of our mental strength we had never seen before.

I am sure glad we did because when we neared the top of this steep incline, we got a second wind. We had got past the worst of it and were heading towards the top of the mountain. The inclines had eased off and we were now going at a decent pace. The morning got a little brighter but then when we reached the summit, the haze and wind came over us, forcing us to be careful on our climb.

At this point, we still thought that we had no chance of making it under 24 hours. So we got to the top, queued to get on the summit for a photo and headed back down the mountain, again one step at a time. We couldn’t do much at the top through the haze, apart from staying safe. So again, we headed down the mountain, slowly but safely. We started going down the heavy inclines, killing our legs but making sure to stay safe.

We looked at our watch, we were bang on time. The last hour of the mountain was relatively flat. We had a choice to make. Were we going to blame external circumstances for us not making it or were we going to go for it?

In my mind, we were still done. We would’ve made it with over an hour to spare if it wasn’t for the slow van and there being 15 of us in it. But was I going to use this as an excuse or push myself for that last hour, give it one last try and get the job done?

There was only one option. Run.

We got to running, it may have been at a walking pace, but we were moving faster than we had been before. After 3 of the tallest mountains in the UK and on 4 hours of sleep, the battering of snow, wind and darkness, we ran the last hour. The human body is incredible, it can do unbelievable things if you push it and this was certainly one of those moments. Here we were, after all these setbacks, running down Snowdon with a chance of completing the 3 peaks in under 24 hours.

The paths we were running down seemed to go on forever, most of them I cannot remember coming up at all. Was the route really this long? Had we gone the right way? But then I remembered, it was pitch black when we were coming up, none of the surroundings were even visible. We kept going, jogging down the side of Snowdon until we got a comfortable gap between us and the clock.

We were going to do it!

23 hours and 50 minutes.

Writing this has made me realise what an achievement we have made. We have battled not only physical strain but mental strain of the highest kind and we all made it!

To get a minibus full of lads up and down those mountains is an achievement in itself and to do it with the lads that I did makes me truly grateful to be around people like that. We are all tougher than we think, we just need to push ourselves now and again to realise it.

I am so proud of the lads and what we have all achieved. Over £5k raised for charity for our friend Benton, an experience we will all never forget and one which will live long in the memories of all of us.

UTA / LP X

Photo Gallery

I have found that, especially when travelling away, you do not need to go to the gym for continued physical health. There are other, cheaper, easier ways to push yourself in this area and one which I have found to have the most benefit is running. Because I must still use this time effectively to benefit my health, I am learning more and more each day that I don’t need to have a fixed routine where I go to the gym at the same time each morning to ensure that I have a good health and nutrition plan.

Life changes and you must be able to adapt to what it creates.

So, I have learnt that there are many ways to make the most of your time whilst away. Go for a walk in the evenings, get to see your surroundings and use this time to plan out a route for a potential run the next day. Not only are you taking in a new area and exploring by doing this, but you’re getting the physical and mental health benefits to go along with it.

Prioritise your health by continuing to eat well and getting a good evening and sleep routine.

Continue to wake up at the usual time and get outside. I went for a 5k run and I am so happy that I did. I knew that I was travelling home that day and it meant that I would be sat in a car sedentary for at least 4 hours. Getting out and doing the hard work at the start of the day, meant that I was able to feel confident that I had met my fitness goal for that day without feeling guilty for being so sedentary for the remainder of the day.

Plan your time wisely.

Use your calendar and block out time to do each thing. This includes time for travelling and training. Then, make sure you stick to it. Always try to do the training in the morning because at least then you know that you have stressed your body first thing and you can continue like normal throughout the rest of your day. You can relax and be confident that you have done your body good. But remember to always eat well too.

LP x

I used to have a decent habit of writing but I would often be using research to support my ideas. Research is definitely a good topic for informal blog posts that you want to get out there and have others learn from. But for your own mental health, just writing what is on your mind is a formidable tool.

That is why I have been journalling for the past 2/3 years and since then I have noticed a marked difference in my anxiety and being able to outline plans of action for what is happening in my life at that moment.

I started with the 6-minute journal but learned that this wasn't ideal and didn't really give me enough space to write down everything that was on my mind. I wanted the ability to dump all of the stuff in my brain into the journal and potentially be a little philosophical but that space simply wasn't there.

Since then, I have been using a notepad which I write in just as I wake up and then again before I go to sleep.

This is what I do;

Morning

1. I start by writing 3 things that I am grateful for that morning. This can be anything from the glass of clean water that I was drinking, to the respect I have for this planet that provides nutrients for us to live.
2. Then I write down what is on my mind. Whatever is there, I dump it onto the sheet of paper in front of me and think about it. Whilst I think about it, I may come up with solutions or I may find a way to understand it a little more. It is this section that has helped my anxiety because I know that being able to spend a little bit of time to think things through, helps to understand the implications and regularly I come to realise that what I am feeling anxious about won't kill me.
3. After this, I write down my manifestation of the day. What do I want to happen that is positive to me that day, week, month or year? Whatever it is, sit there, imagine it going well and write it down. We all know the benefits of manifestation and spending a little bit of time each morning thinking about what you want to go well in your life can attract that positive energy your way to make it happen.

Evening

1. In the evening, I start by writing 3 things that were good that day. There are always good things that happen each day and taking the time to reflect on them and truly find out what they are add to the gratitude you have for your life. It just takes paying attention to them to make the difference.
2. Then I write down how I will improve from the events of the day. Whatever has happened during the day, think back to what you can learn from them. The main goal for all of us should be to improve each day and spending this little bit of time to find out what you can learn so that you pick it up next time will be crucial to self-improvement. This can be a positive event whereby you learn what you did well to repeat next time or a negative event where you learn what not to repeat.
3. Finally, I write what my good deed for the day is. Life is about giving back to others whether it be something small like opening the door for someone or volunteering for a great cause. Try to think about something that you can do each day to give back. This will not only help the person you’re giving back to but it will also help your own mental health. The benefits are passed and helping provides positive energy that culminates.

You can follow what I do above or come up with your own methods and routines. Nothing is right or wrong, the main thing is being able to sit down, by yourself and be comfortable in your own skin. Being able to sit, alone and look through the depths of your brain to put it onto paper enhances that comfortability.

From learning the above and knowing how much writing your thoughts and feelings on paper can be, I have developed my own journal which is in the process of being prototyped and finalised. I am excited to share this news and watch this space for more updates when the final product is ready to be released.

But for now… just write.

LP x

But saying less is a powerful tool that you should harness.

In fact, some of the most intelligent individuals in history have chosen the path of minimal speech. They understand that silence can be golden, allowing them to harness their thoughts, make better decisions and exude quiet confidence.

If you can’t explain it simply, you don't understand it well enough — Albert Einstein.

Your words need to have power and your decision-making needs to be effective

By holding your words, you ensure that the words you do say have a greater impact as it enables you to foster a deeper understanding of ideas before you open your mouth. Adding weight and meaning to what you say.

Always be careful of the quiet person in the room at meetings.

If you stay quiet, you are better able to ponder, analyse and gather information before speaking or making decisions. Understand that rash decisions driven by impulsivity can lead to unnecessary complications.

Take the time, think it through and then act. When all of the appropriate information has been presented.

Listening is more important

Being quiet allows you to listen, which is again, another underrated trait. Being able to listen attentively builds relationships as it shows that you are completely able to understand the person to whom you are listening. You can look underneath the words and see how they’re truly feeling to see if you can relate. Your words are not important in this instance.

Great minds like Stephen Hawking and Carl Sagan were renowned for their ability to listen actively. Instead of dominating conversations, they would attentively absorb the insights of others, not only enriching their knowledge further but demonstrating their humility and respect for different perspectives.

Wisdom often lies in the voices of others, not your own.

Actions speak louder than words

Confidence and ability are often mistaken for loudness but smart people understand that actions speak louder than words. Confident people are secure within their own abilities, which allows them to remain composed and reserved. Then their confidence emanates from their achievements, not their declarations.

Confident people don't need to talk about it; they just do it — Maxime Lagace

By talking less, you are allowing the most important aspects take hold. Listening and thinking are much more beneficial to you than talking will ever be. Make sure you utilise them to the best of their ability.

Don’t fall into the trap of copying others because they talk a lot. It can be daunting at times when you are the only one at a gathering or meeting that is staying quiet. But you are not quiet, not within yourself, within your mind.

Let your actions and achievements be a reminder to those people who you are and what it is that you stand for. The values that you hold are much more powerful than the words that you speak.

Prioritise them, be you, be great.

LP x

The Climate Crisis

At the forefront of our concerns is the climate crisis, a ticking time bomb that threatens to reshape our world as we know it. Rising temperatures, extreme weather events, and the spectre of irreversible ecological damage loom large. It is no exaggeration to say that the choices we make today will determine the habitability of our planet for centuries to come. The burning question remains: Can we curb our carbon footprint and transition to sustainable practices before it’s too late?

Nuclear War: A Sword of Damocles

Another ominous spectre is the looming threat of nuclear war. The consequences of a large-scale conflict involving nuclear powers are too catastrophic to fathom. The existence of thousands of nuclear warheads around the world serves as a constant reminder that our survival is precariously balanced on the edge of a precipice. However, it also underscores the importance of diplomacy, disarmament, and conflict resolution in ensuring our species survives and thrives.

Population Decline and Aging

On the demographic front, we face the paradox of a global population decline in many regions, coupled with an ageing populace. This presents challenges in sustaining economic growth, social services, and innovation. Striking a balance between supporting the elderly and encouraging population growth is an intricate dance that will require careful planning and resource allocation.

Economic and Technological Stagnation

Economic and technological stagnation also cast a long shadow. We must grapple with the question of how to fuel innovation and economic growth while ensuring that these benefits are distributed equitably. This challenge calls for a reevaluation of economic systems, education, and workforce development.

Artificial Intelligence: The Double-Edged Sword

The advent of artificial intelligence offers boundless possibilities, but it also raises profound ethical and existential questions. As AI systems become more autonomous and intelligent, we must address concerns about privacy, job displacement, and the potential for misuse. Striking the right balance between innovation and ethical restraint will be crucial.

Hope in the Darkness

Amidst this daunting landscape, hope is not entirely lost. The very challenges we face can serve as catalysts for change and innovation. Here’s how we can turn the tide:

1. Global Collaboration: We must foster international cooperation in addressing climate change, nuclear disarmament, and other global issues. Diplomacy and dialogue can prevent conflicts and forge pathways to a more peaceful world. There are inspiring examples of peacebuilding and diplomatic efforts that give us hope for a world free from the threat of nuclear war. Diplomatic agreements such as the Iran Nuclear Deal and the denuclearization talks with North Korea demonstrate the potential for peaceful resolutions to complex conflicts. It is through dialogue, cooperation, and international collaboration that we can work towards disarmament and ensure a safer future for generations to come.
2. Sustainable Practices: Embracing sustainable technologies and lifestyles is our best defence against climate change. Transitioning to clean energy sources, sustainable agriculture, and responsible consumption can mitigate the environmental crisis. People from all walks of life are joining forces to reduce greenhouse gas emissions, promote renewable energy sources, and implement sustainable practices. From grassroots organizations advocating for environmental conservation to innovative solutions developed by scientists and entrepreneurs, the momentum for change is undeniable. We see countries committing to ambitious climate targets, industries adopting sustainable practices, and individuals making conscious choices in their daily lives. The increasing awareness and collective efforts towards a sustainable future are cause for hope.
3. Innovation and Adaptability: Human innovation has always been our greatest strength. We must continue to invest in research and development, while also ensuring that the benefits of innovation are accessible to all. Rather than viewing declining populations as a crisis, countries are embracing innovative solutions such as flexible work policies, increased investment in education and training, and the integration of technology to address labour force challenges. These approaches not only help adapt to changing demographics but also create opportunities for sustainable growth and individual well-being.
4. Ethical AI: We can harness the power of artificial intelligence while establishing ethical guidelines to prevent its misuse. Responsible AI development and governance are crucial for a brighter future.
5. Education and Empowerment: Empowering future generations with education and critical thinking skills will enable them to confront the challenges of the future with resilience and adaptability.

What can we do?

Individual action and collective responsibility are powerful tools that can drive positive change in the face of daunting challenges. While the problems we face may seem insurmountable, it is important to remember that every small action matters and that we all have a role to play in shaping our future.

At the individual level, there are countless ways we can contribute to a better world. Whether it’s reducing our carbon footprint by embracing sustainable practices, supporting local businesses to promote economic growth, or advocating for social justice and equality, every action counts. By making conscious choices in our daily lives, we can create a ripple effect that inspires others to follow suit.

Collective responsibility is equally crucial. By coming together as communities, countries, and global citizens, we can achieve far greater impact than any one person or entity could alone. Collaborative efforts, such as international agreements and partnerships, can lead to meaningful change. By sharing knowledge, resources, and best practices, we can address the challenges we face more effectively and create a path towards a brighter future.

Moreover, collective responsibility goes beyond the present generation. It is our duty to future generations to safeguard the planet and create a sustainable and inclusive world. By investing in education and empowering young people with the skills and knowledge they need to address the challenges of the future, we can ensure a better tomorrow.

We are undeniably living in the most pivotal time in human history, where the choices we make will echo through the ages. While the dangers of climate change, nuclear war, population decline, economic stagnation, and AI loom large, they also present opportunities for transformative change. By acting sensibly, collaboratively, and responsibly, we can navigate these challenges and leave a planet that is not just habitable but thriving for our children and their children. The future remains uncertain, but our capacity for innovation and cooperation offers a glimmer of hope in these precarious times. It’s up to us to seize the moment and shape a better world for generations to come.

LP x

I’ve mentioned on this blog before that my dad's health is deteriorating. He has good days and he has bad days but ultimately, day by day, his health seems to be getting worse until the inevitable happens. I have tried to push him to change his ways and motivate him that it is not too late, but every time I go around his house, whether he is having a good day or not, he is sitting on the sofa watching TV. Nothing changes, except his health.

This led me to think, what is it that truly matters to me?

Is it, lecturing him on how he needs to change his ways to become healthier and live a better, more fruitful life? Not only am I tired of telling him, but he rolls his eyes every time I mention it. It is not a good use of our time together.

Or, is it spending each moment together having fun? Making memories and doing things that we will both enjoy together?

What I have come to realise is that, as his health deteriorates, so does his time on this earth and so does the time I get to be with him. So why would I not want to enjoy these moments when I am with him? Why, instead, would I want to waste the moments and tarnish our relationship by constantly being on at him to change his ways? I have tried to tell him, I have gotten what I wanted to say off my chest, I even bought him a book about how to improve his health and diet. I have done more than enough and that should be enough.

Don’t let it drag on for too long, I should tell myself that I have done my bit, I have told him what I wanted to tell him and now I should move on. The responsibility lies with him to make a change, but your responsibility lies in making the most of your life and the time you have together before it is too late.

One day you may wake up without that text from your Dad and live to regret it. Don't be that person. Prioritise the time you have with loved ones and live the life you would want to have with them.

If you knew how long you had left and how many times you were going to see them before they passed away, your attitude would change. You would make an effort. You would arrange plans. You wouldn't have arguments over silly things. Instead, you would have fun, laugh and enjoy the moments.

As I thought about the time I had left with my dad, it make me realise that it could be really short. My Nana had a similar condition to what he had and she lasted around 3 years. In my busy lifestyle currently, I barely get to see my dad once a week.

3x52=156. 156 more times of being together. It could be more or it could be less but 156 is not a great amount, especially when the vast majority of that time is joining him to sit on the sofa to watch TV.

I need to make a change. I need to make more effort. And I need to arrange things for us to do to make the most of these limited times I am able to see him.

I don't want to be the person who lives to regret the times that we had. We are both into watching sports, so why not arrange to go to various events together? That is what it’s all about. Not only will I be having fun at these events but so will he, and so will our relationship and it will remove the regrets.

Many people don’t realise this. They don’t realise that not only is your time on this Earth limited, but so are those around you. things happen and you might be the last one standing after it all.

Don't be the person who regrets not arranging something with loved ones. If you knew how long you had left with them, you’d make more effort to see them and to do things, so why not make the effort anyway?

Get them out, get yourself out, get doing things.

You will not regret it, I promise.

LP x

Great because I was around my friends, playing something I love, doing exercise to keep me fit. Not to mention the great time afterwards, bonding and making new friends that I have never met before but who are playing for our team.

Terrible because I didn't have a great game, I dwelled on my mistakes and it cost me essential sleep last night as I lay awake, thinking about the mistakes that I had made.

Honestly, I loved being back on the pitch again and when I started playing, it all came flooding back (you can never lose what you never had…). Anyway, although I didn’t have a great game, the experience of being back there was quality. But why did I dwell solely on the negatives and why did this cause me to have a bad night’s sleep? This made me think about what we can learn from this.

The human brain has a huge negativity bias

Last night, whilst I couldn't get to sleep, it dawned on me that not only was I focussing so much on the negative aspects of the game of football that I had played, but I was actually struggling to remember any of the positive aspects of it. The match finished 4–4 and considering this was our first match together as a team and we played a side that had been together close to 15 years, I don’t think is a bad result. There must have been some positives in the match, but why couldn't I remember them and why could I remember the bad parts so effectively?

This is largely due to the human brain having a negativity bias whereby the brain pays more attention to and gives more weight to negative experiences, emotions, and information than positive ones. This bias is believed to have evolved as a survival mechanism, helping out ancestors avoid potential threats and dangers in their environment. In modern times, however, this bias can be detrimental to our psychological well-being, like it was for my memory of my first football match back.

Having come to realise this from my experience, I now look back and understand how this can distort my memories and provide a negative outlook on something that was not really that bad after all. It’s important not to let negativity bias guide all of our experiences because it can lead to a distorted perception of reality, where negative aspects of situations are exaggerated and the positive aspects are downplayed or ignored.

If we rely on this too heavily, it can contribute to higher levels of stress, anxiety and even depression ultimately impacting our overall well-being and happiness. I suffered from losing sleep over this bias, which is something, as you will see from my previous post, is vitally important to me and needs to be prioritised.

So how can we overcome this bias?

Dont dwell on the past

After being lay in bed for hours last night, thinking about something that happened in the past, something that could never change, no matter how hard I tried, something that, in effect, was pointless to be thinking about, I realised that I shouldn't be thinking about this. To try and get back to sleep I kept repeating to myself that there was nothing that I could do, nothing will be able to change how I played that day, but I was caught in the trap. The thought trap that was spiralling, telling myself, “What if I did this”, “I should’ve done that”…

All of this is pointless because it has been done. It’s over. Get over it, don't dwell on it. Leave it in the past and move on with your life.

Now I know, from my experiences last night that this is much easier said than done, so here are a few ways that I have found you could use to remove the focus on the past.

Disclaimer: Although these methods clearly didn’t work over the weekend, I have personally been doing these for the last couple of years and have experienced marked improvements in my thoughts and my sleep patterns.

Practice Mindfulness

Mindfulness tries to promote being fully present at that moment and observing your thoughts without judgement. It teaches you to redirect your focus so that when you find yourself dwelling on those negative past experiences, you can use this technique to redirect your focus to the present moment. Mindfulness techniques, such as deep breathing and meditation, can help you develop this skill.

Practice Gratitude

Spend the time to focus on the good things within your life. Do you have shelter, clean water and food in the cupboards? Good, be grateful for that. These are the staple essentials to a healthy life, some of which many people do not have. If there are other things in your life that you can be grateful for such as; a loving family, a comfy bed or even a phone, good. Remember these items and be grateful for them, you have a good life, remember that.

By practising gratitude, you can focus on the positive aspects of your life and this helps to forget about the negatives. It changes your mindset to be more optimistic, identifying that, in reality, you have a good life and by regularly taking the time to appreciate what you have and the positive experiences you recently had, the negative ones will fade away. The best way to jot down the things you are positive for is to…

Journal

Writing about your feelings and thoughts can help you process and release emotions tied to past experiences. By writing down your thoughts about what had happened, it helps you to look deeper into the experience that occurred. Not only does this help take the thought from the brain and onto the paper, but looking at it deeper examines both the negative and the positive aspects of the experience. You look at it evenly helping to eradicate the negative bias that is inevitable. But even just the action of taking the thought from the brain and onto the paper provides a much clearer conscious. It removes any worries or concerns from the brain because you have written them down. It clears the path for a quieter and less stressful experience and should lead to a better night's sleep.

Ultimately, after reminding myself of all of this, I came to realise one main thing.

The best thing you can do is keep improving so that you are better next time.

As we have established, the past is gone. You cannot change it.

What you can change, however, is your attitude to the situation and your response to it. You could let the negative emotions take over you and you can essentially do nothing to improve next time. Or, you can use this negative experience as a boost to ensure that it doesn't happen again.

After all, life is all about the continuous chase of being better. You will never be the best that you can be. We are constantly evolving, improving, acquiring wisdom and learning from mistakes or experiences is one of the best ways to improve yourself and who you are.

So using this experience and adding it to your arsenal, you should...

Focus on you today, compare that with yesterday, and aim for who you want to be tomorrow.

The main thing I want you to take away from this article is that you cannot affect what has happened in the past. Ultimately you can only affect what is happening in your present and by using this experience as a guide and adjusting your goals for the future, you can be more focused, better prepared, stronger and wiser so that the next time any similar experience arises, you will be prepared.

LP x

So why do we, mere homo sapiens, think that sleep isn’t essential for our well-being? Why do we think we can get by just as well with less rest than our bodies and minds need? Are we too clever or are we just stupid?

Numerous studies have proven that we need between 7–9 hours of sleep each night yet our social lives have become accustomed to getting less than this, especially when alcohol is involved. The situation worsens for teenagers, with an education system that doesn't allow these teens to get enough sleep to satisfy their circadian rhythm.

Let us look at what getting less than 8 hours of sleep does to you.

Less than 8 hours of sleep…

1. Hinders Cognitive Abilities: It impairs your ability to learn, memorize, and make logical decisions and choices.
2. Increases Health Risks: It heightens the risk of heart diseases, strokes, and the development of age-related physical and mental health ailments, including Alzheimer’s.
3. Affects Nutrition: It prevents the meaningful absorption of food nutrients and can lead to gastrointestinal problems.
4. Reduces Creativity: Creative thinking takes a hit when sleep is compromised.
5. Impacts Physical Performance: It increases the time to physical exhaustion by 10 to 30%, and reduces aerobic output, hampering athletic performance.
6. Slows Recovery: Sleep is essential for muscle repair and overall recovery.
7. Endangers Safety: Lack of sleep increases the risk of accidents, including serious driving accidents.

This clearly illustrates the critical importance of a full night of sleep for both physical and mental well-being. However, the benefits of sleep extend even further, enhancing various aspects of our lives.

A full night of sleep…

1. Enhances Emotional Intelligence: Adequate sleep improves emotional face recognition, helping us understand and connect with people better.
2. Boosts Problem-Solving: The phrase “sleep on it” didn’t come out of nowhere. Sleep enables better problem-solving skills, allowing our minds to approach challenges from new angles.

Why teenagers shouldn’t be asked to get up before 6 am.

One of the main issues we have in our society is asking teenagers to get up early to get to school on time. What studies have recently come to understand is that teenagers have a different Circadian Rhythm to adults. Not only do teenagers need more sleep than adults because their bodies are still growing and evolving, but asking a teenager to wake up at 5.30 am is equivalent to asking an adult to rise at 3.30 am.

This is not fair and must be changed in our society to keep our children healthy and willing to learn.

No wonder, children are found being disinterested in school and falling asleep at their desks. We have already found that a good night's sleep adds to the cognitive ability and problem-solving of a person so removing this is obviously going to lead to worse results at school. Children then lose interest because they feel the lessons are too difficult for them, creating a downward spiral of children that are not living up to their potential. Ultimately crippling the country that they reside in.

So what makes a good night's sleep for all of us that makes us able to live up to our potential and be interested in what is going on around us and if we are struggling to get a good night’s sleep, how can we improve on this? How can we make sleep a priority so that we are always performing at our best selves each and every day?

What constitutes a good night's sleep

• Seven to nine hours for an average adult.
• 16 hours of wakefulness.

How to get a better night's sleep

1. Manage Light Exposure: Reduce exposure to LED lights from devices before bedtime, and keep your sleeping environment completely dark.
2. Regulate Bedroom Temperature: Maintain a cooler temperature in your bedroom, as a cooler environment can promote better sleep.
3. Watch Caffeine Intake: Reduce caffeine consumption at least 8 hours before bedtime to avoid disrupting sleep.
4. Moderate Alcohol: Limit alcohol consumption, especially closer to bedtime, as it can interfere with sleep quality.
5. Pre-sleep Routine: Consider taking a soothing bath before bed or splashing warm water on your face to signal relaxation.
6. Ditch the Snooze Button: Resist the temptation of the snooze button, as it can fragment your sleep and make you groggier.

Sleep is not just a luxury; it’s an essential pillar of our well-being. We need to recalibrate our perception of sleep and prioritize it for the immense benefits it offers.

Let’s embrace the wisdom of our circadian rhythms and grant ourselves the sleep we deserve for a healthier, happier life.

LP x

They focus on the end goal a mountain away and see how hard it’ll be to get there. They see that it’s going to be a huge challenge so they get overwhelmed and give up.

They need to realise that the journey to achieving greatness starts with a single step. And the culmination of these single steps equates to the climbing of a mountain. That mountain that was so overwhelming when you started looking at it, was broken down into smaller steps and was conquered.

This concept of breaking things down is often underestimated but is incredibly potent. The secret lies in focusing not on the distant summit, but on the immediate path that leads you there. So by embracing the power of the next task and weaving it into a series of steps, you can gradually build the staircase to your dreams.

Embrace the Power of Now

“Realise deeply that the present moment is all you ever have.” — Eckhart Tolle

Life unfolds in the present moment. Every moment spent worrying about the future is a moment you could have used to take a step towards your aspirations. Cultivate mindfulness and direct your energy towards excelling in what you’re doing right now. This mindfulness will not only enhance your productivity but also infuse each task with intention.

Break it down

“The journey of a thousand miles begins with a single step.” — Lao Tzu

The most colossal aspirations become less daunting when broken into smaller pieces. Create a roadmap by dissecting your goal into achievable tasks. Each completed task becomes a brick in the pathway to your ambition. Remember, even a marathon is run one step at a time.

Celebrate Milestones

“Success is walking from failure to failure with no loss of enthusiasm.” — Winston Churchill

Every journey is marked by milestones, and these milestones deserve celebration. They signify progress, effort, and commitment. Whether it’s completing a course, securing a new client, or hitting a specific revenue target, take the time to acknowledge and celebrate these achievements.

Focus on the Process

“The only way to do great work is to love what you do.” — Steve Jobs

The journey itself is a treasure trove of learning and growth. Every challenge you encounter and overcome is a skill gained, every setback is a lesson learned. Embrace the process, for it is in the process that you transform, evolve, and become equipped for the success that awaits you.

Maintain Consistency

“Success is not final, failure is not fatal: It is the courage to continue that counts.” — Winston Churchill

Consistency breeds excellence. Make your aspirations a non-negotiable part of your routine. Even on days when motivation wanes, let consistency carry you forward. Just as water dripping on a rock can eventually carve a path, consistent effort moulds your aspirations into reality.

Adapt and Learn

“The greatest glory in living lies not in never falling, but in rising every time we fall.” — Nelson Mandela

Flexibility is the key to survival on your journey. Circumstances change, unexpected challenges arise, and sometimes you’ll need to pivot your approach. View these moments as opportunities to refine your strategy, innovate, and grow stronger.

Fuel Your Passion

“Passion is energy. Feel the power that comes from focusing on what excites you.” — Oprah Winfrey

Passion is the fuel that keeps you moving forward when the road gets tough. Regularly reconnect with your “why.” Remind yourself of the fire that ignited your aspirations in the first place. Let passion infuse your tasks with enthusiasm and dedication.

Rise from Setbacks

“Every adversity, every failure, every heartache carries with it the seed of an equal or greater benefit.” — Napoleon Hill

Setbacks aren’t signs of failure; they’re invitations to rise. Embrace setbacks as stepping stones towards your goals. Each obstacle surmounted builds your resilience and reaffirms your commitment to the journey.

Surround Yourself with Support

“If you want to go fast, go alone. If you want to go far, go with others.” — African Proverb

No journey is undertaken alone. Surround yourself with individuals who believe in your dreams and can offer guidance. Seek out mentors, connect with like-minded peers, and build a network that provides both encouragement and valuable insights.

Visualise the Culmination

“The future belongs to those who believe in the beauty of their dreams.” — Eleanor Roosevelt

While the journey may be focused on individual tasks, always keep the end in mind. Visualize yourself standing at the pinnacle of your aspirations. This mental image will serve as a powerful motivator, reminding you why every step is worth taking.

The path to grand aspirations is not a quantum leap but a sequence of determined steps.

Each step signifies your commitment, and each task completed is a testament to your dedication. As you embrace the power of the next task, you’re weaving your dreams into reality. It’s about progress, not perfection. It’s about embracing the journey as much as the destination.

So, take that next step, then the next, and keep building your staircase to success. In time, you’ll find yourself not just at your destination, but as a transformed individual who conquered the journey with unwavering determination.

LP x

As the title suggests, the central theme of the book revolves around discipline. And discipline, according to Ryan revolves around having a tough but meaningful life, he states “those who live the fast or the easy life miss something too — they fail to fully realize their own potential. Discipline isn’t deprivation… it brings rewards.”. Discipline then, is about having the courage to get out of the comfort zone. Being expectant of tough times in your life and understanding that if you pursue past these tough times, you will reap the rewards. But it will not be easy. After all, “we owe it to ourselves, to our goals, to the game, to keep going. To keep pushing. To stay pure. To be tough. To conquer our bodies before they conquer us.”.

Throughout the book, Ryan focuses on how to make the best use of our time and be disciplined when it will best be served. A lot of successful people in life have a powerful morning routine as this can be the best time alone that gives us time to be creative and mentally strong. An example is when Ryan states “There’s a reason CEOs hit the gym early — they still have the willpower then. There’s a reason people read and think in the morning — they know they might not get the time later. There’s a reason coaches get to the facility before everyone else — they can get a jump on the competition that way. Be up and doing. While you’re fresh. While you can. Grab that hour before daylight. Grab that hour before traffic. Grab it while no one is looking, while everyone else is still asleep.”.

But aside from the mental aspects of being disciplined, we also must pay attention to the physical aspects of it. We must look after our bodies. We must do it to not only live a longer life but to live a healthier life. Exercising has been proven to not just be for gaining muscle. Exercising, especially lifting weights has been scientifically proven to increase the longevity of our lives, both in terms of years and in terms of health during those years. “We are meant for more than simply existing. We are here for more than just lying around and seeking pleasure. We have been given incredible gifts by nature. We are an apex predator, a freakishly elite product of millions of years of evolution. How will you choose to spend this bounty? By lettings your assets atrophy?”? “Treating our body well, moderating our desires, working hard, exercising, hustling — this is not a punishment. This is simply the work for which pleasure is the reward”. So, “Swim. Lift Weights. Train in jujitsu. Take long walks. You can choose the means, but the method is a must: You must be active. Get your daily win. Treat the body rigorously, as Seneca tells us, so that it may not be disobedient to the mind. Because as you’re building muscle, you’re also building willpower. More important, you’re building this willpower and strength while most people are not.”.

But Ryan doesn’t travel too far away from his Stoic roots. He advocates for a simple life by stating “The less you desire, the richer you are, the freer you are, the more powerful you are. It’s that simple.”. He also teaches us to appreciate doing the little things each day and how these can compound into something great — “One thing a day adds up. Each day adds up”. We must find the thing that we can do each day that doesn’t feel like work to us. Something that we might earn from but that feels like play. This will help us not just to show up, but to do the work. “Always and forever, the reward is the work. It is a joy itself. It is torture and also heaven — sweaty, wonderful salvation.”.

But essentially, what Ryan advocates not just in this book but throughout his work is to be able to focus only on what we can control. And that comes from within. Ryan’s work, whether in Stoicism or elsewhere teaches us to be the best that we can be inside of our own minds and bodies. That is how we provide full discipline. “While the world is unpredictable, one thing we do control is how we take care of ourselves. Making our bed, tucking in our shirt, running a comb through our hair, these are little things we can always do, practices that instil order and cleanliness in a messy situation.” This teaches us to be stronger within ourselves which can only help us deal with tough situations that life throws us. “The person who has the upper hand of their soul, the person who can go without, the person who does not fear change or discomfort or a reversal of fortune? This person is harder to kill and harder to defeat. They are also happier, more well-balanced, and in better shape”.

“Life is going to throw so much at you, as it did to Washington, to Frankl, to Roosevelt, to every parent and person who ever lived. The question is: How are you going to look at all this? How in control are you of the light under which you must examine the events of life? Because the answer determines what you’ll be able to do … and, more important, who you will be.” But this hard work must start today. Bit by bit, step by step, you must become better and better with each. Start now. If you put it off until tomorrow, you might keep putting it off. “To paraphrase the Stoics: You could be good now. Instead you chose tomorrow. To procrastinate is to be entitled. It is arrogant. It assumes there will be a later. It assumes you’ll have the discipline to get to it later (despite not having the discipline now).”

Remember, however, to have a cultivated life, there must be a balance. You cannot put so much pressure on yourself to be great that it becomes too much for yourself when you do not see the results. It is a continuous process that in all honesty, never ends. You will never reach peak longevity, you can always get better. You will never be strongest mentally, there will always be room for improvement. “Don’t be frustrated that you’re not constitutionally calm or perfect. Because no one is, and no one is expecting you to be! If your standards are so high that you give up when you fall short of them, then actually you don’t have high standards. What you have are excuses.”

But the main aspect of the book is to remove the need for material things and to look within instead. To look inside yourself to find a better life. If you can control yourself you will remove the need for “accomplishments to feel good or to be good enough. What do we need? The truth: not much! Some food and water. Work that we can challenge ourselves with. A calm mind in the midst of adversity. Sleep. A solid routine. A cause we are committed to. Something we’re getting better at. Everything else is extra. Or worse, as history has shown countless times, the source of our painful downfall.”. After all “All you really need is enough money to be comfortable enough to politely say, “No, thanks. I’d rather not.” To never have to do anything for a buck that’s contrary to your values. To be able to stick with your main thing.”.

I will end my review with two great quotes from the book. “It is an act of self-discipline to be kind to the self. To be a good friend. Don’t beat yourself up. Build yourself up. Make yourself better. That’s what friends do.” “Don’t despair. Don’t give up. Keep the faith. Because one day, you will look back from the other side of this struggle … and be glad you did. All of us will.”