In Wisdom Wednesday we take a look at information worth sharing with everyone as we dive into books, videos, podcasts and many other things that have drawn mi attention on the last week.

Enjoy!

📖Book of the week:

"Sleep is the greatest legal performance-enhancing drug that most people are probably neglecting."

- Matthew Walker

Very few things are shared among all individuals, even rarer, among every living being in this world, but sleep is definitely one of them.

Sleep is one of the 4 basic drives in life yet we know very little about it, or until this book came out.

For millenia sleep has eluded science, making it impossible to understand why we do it and why is important, but Matthew provides a clear and concise framework on how to improve sleep as well as the mosaic of reasons why we do it.

From reseting our bodies to creating new neural connections to processing our emotions, sleep is fundamental for our overall health and we should take proper care of it.

Knowing why we do it and what happens if we don´t is paramount for our understanding of sleep and further caring for it.

So waste no time and give it a read, it might change your day…or should I say night.

📜Quotes of the week:

“Our greatest glory is not in never failing, but in rising up every time we fail.”

– Ralph Waldo Emerson

“The great thing in this world is not so much where you stand as what direction you are moving.”

– Oliver Wendell Holmes

“Every worthy act is difficult. Ascent is always difficult. Descent is easy and often slippery.”

– Mahatma Gandhi

🛠️Learn something new:

Having goals can be an incredibly powerful tool to have at your disposal, or a dangerous one…

I guess I speak on behalf of all of us when I say that goals sometimes hurt more than they help.

That’s why there’s a right way to set goals, and a wrong one as well.

But that’s not on today’s agenda, but rather, I’m here to teach you about a goal setting strategy that you might’ve not seen before.

First let’s understand what goals are:

For me, goals are norths starts. For centuries, the meaning of the north star has been to symbolize direction, guidance, stability and purpose due to its fixed position relative to other stars, and for me, that´s what goals are all about.

We´re not supposed to obsess about them, nor have too many of them, but goals are immensely valuable since they provide a map for us to use. And most importantly, whene we achieve them, they give us a sense of worth and an incredible amount of dopamine which is important for our mental health

That being said, I would like to introduce you to the ABC goal system.

It´s a three level system to guarantee you´ll always achieve something. A great way to assure your body get´s the daily dose of dopamine even when you wake up with the wrong foot.

How does it work?

Imagine this scenario:

You´ve decided you want to compete in a weight lifting contest. You already visualized your goal, you already bought the equipment, you´re all set up to start your training.

So, you set up daily goals for you to reach which in this case might look like lifting weights for 1 hour and 1 hour of cardio.

So the first day goes smoothly, you reach your goal and record it in your app of choice.

Second day, same thing, now you have some motivation going on.

Third day, you struggle. The minute you wake up your entire body´s aching. You never realized how much effort working out everyday meant. So you get yourself to the gym, but barely make it through the weight lifting. There´s no way you´re doing cardio. So you skip it.

Now you arrive home and feel terrible because you´ve missed your goal. We´ve all been there.

Fourth day arrives, and it´s time to hit the gym, but the pain is 10 times worse and due to your work, you couldn´t get more than 4 hours of sleep. Your head´s spinning, you couldn´t cook yourself some breakfast and 1 minute through your workout you run to the bathroom and throw up everything you ate for the last 8 hours.

Obviously you skip the gym entirely.

Terrible right?

We´ve all been there. Missing your goals is only natural.

It´s delussional to think you´ll be at your 100% every single day.

Plus, we all have jobs, family, kids, dogs, neighboors, etc. It´s inevitable we´ll have to skip our goals from time to time.

But! That´s where the ABC goal system comes in.

• A goal: ambitious

• B goal: middle

• C goal: minimum

So as long as you hit C goal, you´re always making progress, and as James Clear taught us, thereñs great power in tiny gains.

Here´s an example of what the ABC goal system might look like:

• A goal: 1 hour of weightlifting & 1 hour of cardio

• B goal: 1 hour of overall training

• C goal: Walk for 20 minutes

If you´re interested in trying it out yourself, here´s an excel template Sahil Bloom creted for free for you to use⬇️

🗣️Accounts you should follow:

Best fitness advice with some comedy on the side💪

📺Videos worth watching:

Marcus Aurelius´s tips on how to journal✍️

🎙️Podcasts you need to listen:

Why you should care about your gut🍕