The 8 most impactful lessons from 2024

Author

Eric Hinman
December 27, 2024

read time: 10 minutes 

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 

Today's Movement 

Part A: Complete as a fifteen-minute EMOM:

• Build to a 1 rep max power clean + front squat

Part A: Complete for time:

• 3, 6, 9, 12 clean and jerks + toes-to-bar (135 lbs/ 95 lbs.) 

Happy Holidays from Muscle Mountain!

Today's Quote

“Almost everything will work again if you unplug it for a few minutes, including you.”

– Anne Lamott

I came across this phrase recently as I have been struggling to unwind and reset. I have been working more than I have in a long time because I love what I do.

But I also know I need to create space for myself to be able to sustain this output for the long term. 

Over the holiday turn off your email, and turn off your phone. Give yourself the space and the time for a full reboot and check in to see how you feel over the weekend. I will be.

Share with me how you feel about the one-day reset. 

Today's Lesson Learned:

The 8 Most Impactful Lessons From 2024

Twice a week, I share long-form stories, along with actionable insights in this newsletter. Today I want to share the 8 most impactful lessons from 2024.

Lesson #1:  Building a Personal Brand

In 2017, I started sharing my story online—daily posts about wellness, business, and life. 

At first, it felt like I was shouting into the void, but over time, people started to take notice. Consistency built trust, and that trust led to consulting opportunities, partnerships, and investments. Sharing my journey didn’t just help others—it created a platform that works for me even when I’m not actively working.

Your personal brand is your reputation at scale, and it can open doors you didn’t even know existed. 

Start sharing authentically—where you are, what you’ve learned, and what you’re still figuring out. The person you are most qualified to serve is yourself two years ago. 

I believe having a personal brand is still tremendously undervalued by the market, and if you are in your 20s investing in this asset will have the highest ROI out of just about anything you can do – over the long term. But I wouldn’t quit my day job. This must be a long-term play.  

Content is one of the 4 C’s of leverage (along with code, capital, and collaboration) that Naval Ravikant writes about often. And consistently creating content can put everything else you do for work on steroids and increase your surface area for opportunity.

My life and work would not be what it is today if I never overcame my fear of publishing. 

Lesson #2: Build a Fortress Around Your Environment

Your environment dictates your focus.

Early on, I realized I couldn’t rely on willpower alone. To focus deeply, I made my surroundings a “fortress” against distractions.

What I do:

• Put notifications on “Do Not Disturb” to block people trying to steal my attention.

• Create a “Pre-Work” Ritual: Just like you warm up for the gym, build a routine to follow before starting deep work. (I make a double shot of espresso).

• Listen to one song on repeat – it allows me to drop into flow at the press of a button.

Your space should be as distraction-free as possible. If you don’t take control of your environment, focus won’t stand a chance.The ritual signals to your brain that it’s time to focus and this builds a mental association with getting down to business.

Lesson 3: How Tiny Wins Lead to A Life By Design

In his book, The Creative Act: Rick Rubin proposes a novel idea to help people go from where they are today to where they want to be tomorrow. 

 He calls them “Rules”, or the guiding principles that people use to achieve short-term or long-term goals. 

In the book, Rick Rubin describes rules as “assumptions, not absolutes. They are to be tested. And they are only of value for as long as they are helpful.” The rules in your life should be specific, but they are also meant to be broken. He writes, “The goal is not to fit in; rules direct us to average behavior.”

No one wants to be average. 

But I also believe that rules, structure, and principles can help us live a life that only we can imagine. These rules will also change as we enter different states of life. 

Right now these are my daily negotiables: (my rules)

  1. Sleep at least 7 hours. 

  2. Attempt to make the perfect espresso. 

  3. Get outside for at least 60 minutes, combined with exercise. 

  4. Lift something heavy, preferably with others who share the same passion. 

  5. Get my heart rate above 155 beats per minute. 

  6. Meet a new person. 

  7. Have several engaging conversations. 

  8. Introduce two people that will benefit from knowing each other.

  9. Tell friends, family, and/or your spouse/ partner you love them. 

  10. Hug, kiss, and share your love with those closest to you. 

  11. Do something kind–-give with no expectations. 

  12. Create something (content, a community event, do something creative). 

  13. Learn something new– read, listen to a podcast, or learn from another human. 

Did I come up with all of these by myself, no! 

I learned from countless people and individuals who came before me, but I didn’t just steal their playbook. I believe that it is critical to continually challenge our process. What got me to where I am today, will not get me to where I want to be tomorrow, which is why I always do an annual review.

To accomplish ambitious goals,  you need to start taking action. 

Step one: Determine who is living your dream life today.

*This may not be one singular person, but rather there are aspects of different people's lives or careers that you aspire to have. 

  • Who are they with?

  • Where are they? 

  • What are they doing? 

  • How do they spend their time?

Don’t copy someone else's playbook. But do study it; take the pieces that can bring you value, iterate on them, and make them your own.

Lesson #4: 6 Simple Questions That Changed My Life: 

I remember a mentor telling me in my 20's that their 40's had been their favorite decade yet.

I nodded my headed along, but I thought I had it made. I was living it up, I had a supercharged Range Rover, a big condo, Zenga suits, Tiffany cuff links and could easily stumble home from the trendy bars within walking distance of my modern condo. I was living life fast, making money, and having a lot of “fun”.

But my mentor was right. As I got older, my interests began to change.

Every 90 days I perform a quarterly personal review: I set time on my calendar to ask myself the following questions:

  • What does my ideal life look like? How has it changed?

  • What were the two main areas where I wanted to improve in the last quarter?

  • Did I accomplish what I wanted to? Where did I fall short? Why?

  • What kind of changes do I need to make to accomplish my goals?

  • Are these still the areas where I am committed to improving?

  • What do I need to do financially and with my time to be able to make this happen?

  • Use a pen and paper when you perform this exercise.

*Ask yourself these questions as a starting point, but add in more that are specific to you. You know you better than anyone else.

Lesson #5: Why Hiring a Coach is the Shortcut to Excellence

If there’s one universal truth I’ve learned through sport, business, and life, it’s this: you can’t do it alone. 

No matter how driven or talented you are, there’s a ceiling to what you can accomplish without guidance, accountability, and expertise. 

The solution? 

Hire a coach.

A coach isn’t just for beginners or people who feel stuck. A coach is for anyone—at any level—who wants to excel. It’s not a sign of weakness; it’s a commitment to progress. 

I’ve seen it time and time again in my own life: every major leap forward I’ve taken has been catalyzed by surrounding myself with people who have already gotten to where I want to go.

The Power of Having a Coach

  • I didn’t get in shape until I hired a personal trainer. They didn’t just give me exercises to do—they held me accountable and built a structure I could rely on, turning fitness from a chore into a lifestyle.

  • I didn’t make it to the Ironman World Championships until I hired a triathlon coach. And not just any coach—a triathlete who was already crushing me in races. Their insights, discipline, and example elevated my performance beyond what I thought was possible.

  • I didn’t scale my first business until I hired a business coach. They taught me how to prioritize, delegate, and create systems so my business could thrive without needing me in the day-to-day grind.

  • I didn’t excel at CrossFit until I followed a dedicated program. Progress isn’t random; it’s the result of purposeful practice, designed by someone who knows the road ahead.

  • Right now, I have a running coach for Hyrox. They’re an elite athlete ranked among the top 15, and their expertise is pushing me to levels I couldn’t achieve on my own.

Lesson #6: The 1 Question That Gets Every Single High Performer In Trouble:

Most people wait to start new habits, to make changes in their lives, and to start taking action.

High performers don’t; they understand the opportunity cost of time. Here’s why:

Each month is 1/12 of the year and has:

  • 31 Days

  • 744 Hours

  • 23,064 Minutes

  • 714,984 Seconds

Progress compounds over time, when you start while others wait your relative growth doubles.

There is one question that all high-performers and entrepreneurs struggle with: should I do more or eliminate more?

When we try to juggle too many balls, we do nothing well, and this is something I struggle with a lot. I know I have the most fulfillment when I’m progressing in a singular area, but I also recognize I create future opportunities by saying yes to things today.

Last month I sat down to write my personal improvement plan for 2025, I keep it simple. Below is the framework I use to get my ideas out of my head:

2025 Main Goal: Think more, do less.

Sub-Goals: I want to use my time to…

  1. Leverage AI

  • In 2024, I scratched the surface of AI. 

  • In 2025, I’ll go deeper. AI is a space I believe will shape the next 10–15 years, and understanding it now is like getting a head start on the future. 

  • My goal is to identify clear winners, learn how to best use this technology, and make it an integral tool in my personal and professional life.

    2. Invest Where I Can Add Value

  • Functional health companies, health data, and the “better for you” CPG space—this is where I see the puck going.

  • I’ve spent years living, breathing, and building in the health and wellness world and this space is where I can both understand the trajectory and bring something meaningful to the table.

  • It’s where I have connections and can add the most value.

3. Craft Community with Purpose

  • I’m laying the groundwork for an online and in-person community for founders in the wellness space—people who want to create change, share ideas, and grow together.

  • This isn’t about sporadic get-togethers; it’s about creating a reliable, predictable ecosystem where people know they’ll find value every single time they show up.

  • It’s in the works, stay tuned for more information – coming soon!

Lesson #7:  Why I Quit Getting Drunk (and traded hangovers for highs)

There’s a feeling we’re all chasing.

We want to feel alive, energized, and fulfilled. We want those moments that bring clarity, connection, and purpose.

For a long time, I’d get there with alcohol. Friday through Sunday, my nights revolved around bars, parties, and drinks. The Monday morning reality? I’d sober up just in time to be functional, dragging myself to work on fumes, just waiting for the next weekend.

It was fun—until it wasn’t.

Eventually, I started to feel trapped in this routine. I kept chasing the same highs, but they felt emptier every time. My mornings? Gone to grogginess. My energy? Tanked. 

The worst part? The regret.

I realized what I really craved was a state change—a way to feel alive without needing an escape. I wanted a high that lasted, a rush that didn’t fade with a hangover.

So, little by little, I started trading my Friday nights for early Saturday mornings. I swapped the bar scene for the gym. I replaced the buzz of alcohol with the thrill of a clear-headed day. And that subtle shift transformed my life.

This is why I quit getting drunk—and how trading hangovers for highs led me to a life that’s fuller, clearer, and one I’m excited to wake up to.

Lesson #8 - 44 Principles From my 44th Birthday

Here are 44 principles that I wrote down for my 44th birthday this year. They have guided me, and I hope they provide you with the clarity and motivation to thrive in every aspect of your life.

Health and Wellness

  1. Prioritize Your Health: Never take your health for granted. Health is the ultimate wealth, and it enhances your ability to enjoy life.

  2. Move Daily: Make daily movement non-negotiable for physical and mental health.

  3. Prioritize Natural Dopamine Sources: Engage in activities with an elevated heart rate (and get into nature).

  4. Consistency Over Specificity: Regular habits are more important than specialized routines for long-term health.

  5. Value Sleep and Recovery: Prioritize sleep as a foundation for health and performance.

  6. Engage in Contrast Therapy: Use activities like sauna and cold exposure for physical and mental benefits.

  7. Live with Passion: Pursue what excites and energizes you.

  8. Engage in High-Skill Activities: Pursue activities that require skill and concentration.

  9. Live With Intention: Make deliberate choices that align with your goals and values.

  10. Never train alone: Always invite others to train – the relationships you build are incredible.

Productivity and Focus

  1. Design Your Life Intentionally: Create a structured daily routine to foster creativity and productivity.

  2. Embrace Uncomfortable Conversations: Use discomfort as a catalyst for growth.

  3. Pursue Deep Work: Dedicate uninterrupted time to deep, meaningful tasks.

  4. Use Time Blocking: Structure your day with dedicated time blocks for different activities.

  5. Be Consistent: Regular, consistent actions lead to long-term success.

  6. Balance Work and Play: Incorporate both focused work and enjoyable activities into your day.

  7. Create Positive Environments: Build spaces that support your well-being and growth.

  8. Reflect and Adjust: Regularly reflect on your progress and make necessary adjustments.

Relationships and Community

  1. Invest in Relationships: Share more meals and moments with loved ones to build stronger bonds.

  2. Seek Growth-Oriented Circles: Surround yourself with people who challenge and support your ambitions.

  3. Practice Vulnerability: Open up about your challenges and successes to foster deeper connections.

  4. Engage in Sauna Conversations: Saunas create a space for authentic, impactful dialogues.

  5. Curate Your Influences: Be equally conscious of those you spend time with and those you choose not to. 

  6. Build a Tribe: Surround yourself with people who share your values and goals.

  7. Host Meaningful Events: Create events that foster deep connections and shared experiences.

  8. Share Your Journey: Openly share your experiences and learnings with others.

  9. Create Boundaries: Set limits to protect your time and focus.

Learning and Growth

  1. Engage in Lifelong Learning: Continuously add new skills to stay ahead and remain a high performer.

  2. Seek Mentors and Role Models: Learn from those who have achieved what you aspire to.

  3. Be Selective with Information: Choose sources that uplift and educate you.

  4. Reflect On Your Day: Take time each day to reflect on your experience, energy levels, and progress.

  5. Invest in Education: Continuously seek knowledge and learning opportunities.

  6. Focus on Personal Growth: No one else will do if for you.

Mindset and Perspective

  1. Celebrate Wins Openly: Sharing personal successes invites others to engage and form deeper connections.

  2. Curate Your Media Diet: Consume content that aligns with your values and goals.

  3. Create Positive Feedback Loops: Surround yourself with positivity to naturally gravitate towards growth.

  4. Limit Negative Influences: Identify and reduce exposure to toxic people and content.

  5. Live Authentically: Align your daily actions with your true self and values.

  6. Embrace Shared Discomfort: Bond over challenging experiences to form deeper connections.

  7. Fail Forward: Embrace failures as opportunities for growth.

  8. Be Mindful of Your Energy: Balance energy-depleting activities with those that recharge you.

Intentional Living

  1. Direction Over Perfection: Speed in the right direction is more important than being perfect.

  2. Value Consistency: Regular, consistent actions lead to long-term success.

  3. Design for Joy: Build your daily routine around activities that bring you joy.

My Reflections On 2024:

These are 8 of the most important lessons that shaped my year, but I spent the past 20 years learning them. And they have been instrumental in my journey to transform my life, but yours probably won’t look the same. 

Figure out what areas you need to grow, what changes you need to make, and what habits you need to develop to make this happen.

I wish I had someone to tell me two things:

  1. Whatever life you can imagine today, you can create. 

  2. And that it starts with small, incremental changes.

The path to changing your life is not direct and often things don’t make sense when they are happening in real time. Know the journey will not be easy. But nothing worth having in life is free. No matter where you are today, every transformation begins the same way. With a single decision. So, if you’re ready to start living the life you know you are capable of, start today. Commit right now. And keep your word to yourself.

It will not be easy, there will be difficult days, and progress will not be linear.

Accept that.

And know that the hardest part is fully committing to creating the change you want to see in your life.

Hold yourself accountable, not once or twice, but consistently, and your entire life can change in one year – will it be in 2025?

Today's Optimization

Today I wanted to explore the benefits of citrulline, a natural amino acid known for its vasodilation properties, which is extremely valuable for individuals looking for natural ways to boost their cardiovascular health, athletic performance, and sexual wellness. Enhanced blood flow aids in better athletic performance, supports faster recovery, and can improve endurance while reducing fatigue. I recently started taking Joymode, which contains science-supported doses of L-Citrulline, Arginine Nitrate, Ginseng, and Vitamin-C.

The Importance of Nitric Oxide and Vasodilation

• Nitric oxide, produced from citrulline, is a potent vasodilator that improves blood flow.

• It is beneficial for various cardiovascular functions and physical activities.

But, there is a common misconception that vasodilators are only for sexual health. In reality, they enhance overall cardiovascular health.

Boosting blood flow through natural means like citrulline supplements contributes significantly to overall well-being. And I’ve felt significant improvements in both physical and mental health since I started taking Joymode. This is why, I am excited to share: Joymode is offering Movement Memo Subscribers a Deal: 20% off their order using code HINMAN20 at checkout!

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!

WAS THIS FORWARDED TO YOU? Sign up here!

QUESTIONS OR THOUGHTS? Reply to this email!

Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan