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The rule of 5+1?

Ever heard of the rule of 5? Likely yes, but what about the rule of 5+1?

What is the rule of 5?

You are the average sum of the 5 people you spend the most time with.

While this seems quite logical, if you think about it, there is also some science behind this, there are studies from Harvard and the University of California that suggests if one of your friends becomes obese, you are 40-57% more likely to become obese yourself!

So what about the +1? Well, these days it's not just people close to you who 'influence' you. It is also the content that you consume. If you are reading this, then in some way, I am having some impact on you. Given how much screen time we take onboard these days, it's not an unfair assumption to say that this content may be even more influential than the people in your life.

If you read left wing news, you'll become more left wing, Right wing, the same deal.

What to take from this?
Think carefully about the people you spend the most time with and the content you consume.

  • People- Are they the people you can really grow with? Are they having a positive influence on you and vice versa?
  • Content- What are you actually spending time watching? Andrew Huberman podcasts, or memes about cats? Like it or not, it will effect you more than you realize.

Interested to learn more? I made a video on this on YT (Yes more consumption) also i'm slowly building up my website with these blogs and thoughts.

What do you think?

Video game addiction?

I made this video to specifically help those who either struggle with game addiction or have someone they want to help with it. It's long because it needs to be, it's a difficult subject. Many people are spending 1000s of hours of their lives playing games. It seems fun at first. But this sunken time adds up and slowly turns into failed relationships, bad health, depression, poor job prospects and bad mental health. The consequences are not a laughing matter.

Goal setting

Some of the key advice in regards to goal setting.

1) Write it down!!
If it isn't written down anywhere, then it isn't going to happen.

2)Make it Big or Exciting, ideally both.
If your goal doesn't somehow make you nervous or excited. Then is it really worth doing?

Let me give an example.
*Next year I will cycle to work every day.

A noble goal, but let's try to make it bigger or more exciting!

*Next year I will cycle to work every day and in June I will do a 200 km cycle ride in the mountains.

On a cold wet morning, it's 6 am and they are tired. Which person do you think will be more motivated to get on the saddle?

Make the goal, reasonably, unreasonable.


Invest 5 minutes of your time to write down 'Why' you are doing this resolution. Once you've answered, ask Why again and again and again. Until you honestly can't answer it anymore. By doing this, you may even realise the goal needs changing.

Knowing why we do things in depth makes the world of difference.

Then the same method. 'How?' and again and again. Asking yourself this will really give you the war plan needed to actually make it happen.

4)Make it specific. Unspecific goals are hard to fail and failure is actually really important. Failure breeds success and fear of failure can be just what you need to wake up in the morning. Don't be vague.

5) Define what success and failure are. Many people fail their resolution because they miss one day and afterward give up. Let's be smart. Most goals don't go perfectly, especially daily/weekly/monthly ones. Think about what actually failure is in the long term. For example, if I cycle to work every day, with a maximum of 10 passes. Then I have hit my goal.


6) Get feedback on your goals from people you trust. Don't be disheartened if they doubt you, but do listen to the feedback. We should be open to changing and updating our goals as time goes by and it's important to take on board feedback.


Looking to quit or reduce your alcohol consumption next year?

I took the step recently to stop drinking and thought I'd share.

Why did I stop?
1) A hangover 6-7 weeks ago was so bad I did nearly nothing for 3 days.
2) I listened to the Andrew Huberman podcast on the effects of alcohol (Find it on Spotify), It's 2 hours long and lets just say, there isn't much good to be said in science about Alcohol.
3) I honestly don't think I need it.

What is my killer advice to help anyone stop?


People say:
* I've stopped drinking
* I will start running
* I will begin a new diet

But, we all know what happens here.

But what if we say something a bit different?
* I don't drink
* I am a runner
* I am an athlete

Which person would you bet on to keep up with a new diet? The one who says 'I will begin a new diet' or the one who says 'I am an athlete'.

Using a diary

Are you someone who always wants to use a diary, but never gets around to it? Below are some reasons why you may want to re-look at this habit, I've added a video in the comments going into more detail!

Why should you consider using a diary?

1. Your brain works differently when you are writing. You are much more likely to be engaging your NeoCortex and as such, likely to be more creative, logical, and reasonable. After a stressful day, this is invaluable as when we are stressed we are much more likely to be engaging the older parts of our brain (fight or flight, emotional etc).

2. Reflection, as we know, most of the work we put in doesn't pay off straight away. This is why the instant gratification of video games, series and junk food is so alluring. But with a diary, over time you can go back 6-12 months and start seeing how small things you did started to have a major improvement. This makes it easier to do the hard work as you are seeing with your own eyes that it works.

3. If you write something down, it's much more likely to happen. This isn't new to anyone and it makes logical sense. It ties in well with why visualisation works.

4. Organisation. It doesn't need much explanation, but keep in mind it has it's benefits over google calendar and outlook. A diary doesn't have bright colours, notifications and apps. Hence it's in my opinion a very strong companion to your other forms of planning.

5. Mental clarity. Try it, sitting down, reflecting, and writing. You simply feel better when doing this. A bit like how we often have our best ideas in the shower, i'd put sitting down with a diary as 2nd to that.

What other benefits do you get from using a diary? Let me know.

Looking for some motivation? Here is a story about the impossible! 


How we see patterns


The way we see patterns in our life is in my opinion, one of the main barriers to our personal development. What do I mean? As humans we have evolved to see patterns and to make quick conclusions. Some examples?

*Caveman goes to swamp, doesn't return, let's avoid that swamp
*I was bad at Maths at school, therefore i'm bad at Maths
*I messed up or was nervous when I did public speaking, therefore i'm not good at it.

Now this is totally rational. It's part of what has kept us alive as a species. It keeps us safe. But, in the modern age, we must start questioning this primal instinct.

I guarantee anyone reading this will have beliefs they hold about others or themselves, which are based on seeing a pattern once or twice. The reality is, we are too quick to draw conclusions sometimes and carry limiting beliefs with us that limit our potential (sometimes forever).

This is why I always ask people to write down everything they believe in and start to really question these beliefs.

I personally always thought I was bad at languages because at school I performed poorly. This became a self fore-filling prophecy until I actually started to challenge this.

I'm not going to tell you i'm fluent in speaking Czech or German 'yet'. But i can certainly say i'm far better than I was before. What were your limiting beliefs? How did you overcome them?

What do we do when we run out of quick wins?

Often the quick wins are essential when it comes to business or personal growth. However, once you are on top of them it becomes a lot harder to plan ahead and improve at the same rate. Improving by 0.05% isn't quite as sexy as seeing a quick 5% increase. Yet, if you are a high performing individual or business, this will happen.

How do you push through this growth plataeu? What keeps you motivated without that quick reward?

How to quit watching the news?

I won't shy away from sharing my views here. I think the News (TV, internet, apps etc) is something we should limit if not totally avoid. It's very very negative, it adds nearly no added value and wastes a lot of our time and emotions. If you secretly agree with me and looking to be on it less. Watch the below.

A realistic and detailed guide to doing a body transformation

I'm not a fitness influencer, but I am someone who made a big change in his body. I had to learn a lot, made a lot of mistakes and I'm not trying to sell you any supplements, personal training or courses. In addition I'm a normal person bodywise. So I do have a perspective which will add value for you.