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- 23 Lessons I Wish I Knew at 23
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Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.
Today's Programming
Movement: 40-minute EMOM to start your weekend off right
Quote: Angelou on doing better
Lesson: 23 lessons I wish I knew at 23
Optimization: 2 new tools from NuCalm (and I’ve felt immediate and significant improvements):
Today's Movement
Compete as a 40-minute EMOM (every minute on the minute):
15 cal ski
12 burpees box jump overs
250 m run
50 double unders
Colorado Beach Day: (the first 2-hour mountain bike ride of the year)!
Today's Quote
“Do the best you can until you know better. Then when you know better, do better.”
You learn more from experience than will from any class, book, or meeting. It’s more important to have a short feedback loop than to be perfect in the beginning.
When you are young, you have youth and enthusiasm on your side. Lean into it.
As you age, you have experience and perspective. Trust your gut.
By continuing to add new elements to your game, you become irreplaceable.
Your leverage will grow exponentially over time.
Today's Lesson Learned
I’ve spent a lot of time with a young entrepreneur over the past month. We’ve trained together. Broken bread together. And have had countless conversations in the sauna.
Being around someone 15 years younger has gotten me thinking about how perspective is wasted as you age. Many of the lessons I’ve learned I will never be able to apply.
But that doesn’t mean they aren’t valuable. I believe the world becomes a better place when we share our learning with the world.
So, here are 23 lessons I wish I knew at 23:
Your friends, interests, and passions will change approximately every 5 years. This is the natural byproduct of growth. The people with whom surround yourself with are critical; you become the average of the 5 people who you spend the most time with. Your friends may change over time, but your closest friends will always be there no matter what.
Your business success is directly correlated to the number of people you meet. Your network compounds over time.
You do not need alcohol to create a state change; meet people for a workout or contrast therapy session and you will build deeper relationships. (And you won’t wake up with a headache the next day!)
Handwritten notes are timeless. They stand out now more than ever in our increasingly digital work. Why? Because these will never scale; it requires time, thought, and effort.
Going to bed earlier will completely change your life. This daily decision is the ultimate “productivity hack”.
Make decisions based on a ten-year time frame. Most people overestimate what they can do in a day, a week, and even a year. The most successful people place 10-year bets and wait for compounding efforts to materialize.
Social media is incredibly powerful. But when used the wrong way, it can significantly hinder performance. Always create more than you consume. Actionable tip: Quarterly audit what you consume and see if it is aligned with your goals.
Start a gratitude jar. Begin your day by writing down one thing you are grateful for. It’s a simple, yet powerful habit that will shift your perspective first thing in the morning.
Make movement a daily non-negotiable. I’ve never regretted a workout; I only regret the times when I was too lazy to get up and move.
Add one crazy, scary self-imposed obstacle to your calendar every year. When you look back 10 years later, you won’t recognize the younger version of you.
Chase opportunites, you’ll do ok. Focus on adding value, and you’ll become an opportunity magnet.
Find people who have accomplished what you want to– the fastest way to pay down your “beginner debt” is by getting around people ahead of you.
Failures in the short term hurt. Failures in the long term are where you are forced to grow the most.
Be a lifelong learner. When I graduated from college, I thought I knew it all because I understood theories. In hindsight, my education had just begun. Experience is the greatest teacher and people who continually add new skills to their toolbox are the ones who become high performers.
Read more. Meet more people. Listen to more podcasts. Show up to more events. Even if you already perform these actions, double down. These investments have the highest ROI.
Health is the ultimate sign of wealth. I can’t tell you how many “successful” people I meet who are overweight, depressed, and unhappy. They are extremely successful in one area of life but aren’t able to enjoy the fruits of their labor, and they burn out in the long term.
Don’t worry about having the perfect plan. Most people suffer from over-analysis and never take action to accomplish their goals. You learn more by doing than talking, thinking, or planning.
Share more meals with loved ones. Breaking bread is one of the oldest ways to build relationships.
Focus on being directionally correct. Don’t try to be perfect. Speed of action in the right direction is more important than a perfect record.
Your reputation is everything. Make a habit of keeping your word and you will differentiate.
Life is short; it’s meant to be lived outside, not on a computer.
Laugh more.
Your biggest problems today will feel so small in one year. 5 years from now you will barely remember them. 10 years from now you will laugh at yourself for thinking they mattered at all.
This is the note I wish I could send to my younger self.
Please let me know which lessons resonate the most with you!
Today's Optimization
I’ve spent the past 15+ years optimizing my health. Two of the lessons I wish I had known when I started were the importance of deep sleep and recovery. Recently I’ve started using two new tools from NuCalm (and I’ve felt immediate and significant improvements):
NuCalm's "Rescue" has become an integral part of my wellness toolkit. Designed for instant stress relief and to improve sleep quality, it's like a reset button for the mind. After a high-intensity workout or a day filled with back-to-back meetings, it has become my “secret weapon” for maintaining a calm, focused state amidst life's chaos. The Rescue Journey has been shown to equate to two hours of restorative sleep for every 20 minutes of use!
When bedtime comes, I’ve started using NuCalm's "DeepSleep". Think of it as a digital sleeping pill – without the pill. It's a sophisticated neuroacoustic technology that lulls my brain into the deepest stages of sleep, ensuring that I wake up not just rested, but truly restored. Integrating "DeepSleep" into my routine has been a game-changer, allowing me to tackle each new day with renewed vigor and clarity.
Here's why I added NuCalm to my daily recovery protocol:
Maximized Recovery: Rescue is my go-to for post-workout relaxation and mental reset. It's like a power nap on steroids, rapidly reducing stress and leaving me ready for whatever comes next.
Enhanced Sleep Quality: DeepSleep has transformed my nights. It guides my brain into a deep delta state, promoting healing sleep that ensures I wake up feeling powerful and refreshed.
Daily Well-being: Integrating Rescue and DeepSleep into my daily routine has been a game-changer for maintaining my performance edge, helping me stay balanced and focused both mentally and physically.
If you’re like me, you strive for excellence in health and well-being, (and if you’re reading this you are)!
I'm excited to share an opportunity to experience the transformational effects of NuCalm with Movement Memo subscribers: A 7-day free trial of NuCalm + 15% off your subscription for life
Know friends, training partners, or co-workers who would take value from weekly tips on a healthier lifestyle, enhanced accountability, and improved routines? Thanks for sharing!
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Publisher: Eric Hinman
Editor-in-chief: Bobby Ryan