Hello changemakers 👋

This week, I want to delve into something deeply personal and transformative. It all started with a podcast episode featuring Andrew Huberman that I listened to while I was flying back to Amsterdam from my last business trip.

After listening to it I ended up into a multi-day rabbit hole diving into the science and psychology of happiness and personal growth. For every article I read on the topic I took some notes for myself, and I thought would be nice to share them with all of you, so hopefully they can inspire you into transforming your live, like I want to do with mine.

1. You Are Enough

Don’t compare yourself to others; instead, compare yourself to who you were yesterday. Set an intention each day to do your best in the context of that day. At the end of the day, give yourself a W for a win or an L for a learn. Aim to keep your L's to a maximum of six in a month, ensuring you bounce back quickly from any setbacks.

How can you make this actionable?

Keep a daily journal where you write down three things you did well each day and one thing you could improve. This practice will help you stay focused on your progress and identify areas for growth without falling into the trap of negative self-comparison. Over time, you’ll build a stronger sense of self-worth and resilience.

2. Action Ends Suffering

Professionals understand that action creates feeling, while amateurs wait for the right feeling to take action. Be the professional of your life and take action today. Don’t wait for the perfect moment, because it will never come. Start now, and let your actions drive your feelings of accomplishment and progress.

How can you make this actionable?

Break your tasks into smaller, manageable steps and start with the easiest one. This could be as simple as making a phone call, writing an email, or organizing your workspace. By taking these initial steps, you create momentum that makes it easier to tackle larger tasks. Remember, progress, no matter how small, can significantly boost your motivation and mood.

3. Rejection Is Not Fatal!

Rejection is evidence that you’re stepping outside your comfort zone, which is where growth happens. Embrace rejection as a sign that you are pushing your boundaries and making progress. Remember, your development lies just beyond your comfort zone and requires a bit of stress and hard work.

How can you make this actionable?

Create a “Rejection Journal” where you document each rejection and what you learned from it. For each entry, write down why you were rejected, how you felt, and what steps you can take to improve. This practice helps you reframe rejection as a learning experience and reduces the fear associated with it, empowering you to take more risks and grow.

4. Who Is Your Best Self?

Use alarms to trigger new habits. Set reminders on your phone to prompt you to be your best self at key times of the day. For example, set an alarm for ‘World’s Best Parent’ when you get home or ‘World Fitness Champion’ at the gym. These reminders help reinforce the identity you wish to embody and guide your behavior accordingly.

How can you make this actionable?

Write down your best self’s characteristics and visualize how they would handle daily situations. When your alarm goes off, take a moment to read these characteristics and mentally prepare yourself to act in alignment with them. Over time, this practice will help you naturally adopt these traits, making it easier to stay true to your desired identity.

5. Today Is Going To Be A Great Day!

Start each day by telling yourself, “Today is going to be a great day!” This simple affirmation can set a positive tone for your day. At the end of the day, ask yourself whether you did your best to be happy and score yourself from 1 to 10. This daily practice can significantly boost your overall happiness and fulfilment.

How can you make this actionable?

Alongside your morning affirmation, create a small morning ritual that reinforces positivity. This could be a quick meditation, a few minutes of stretching, or even enjoying a quiet cup of coffee while reflecting on what you’re grateful for. Ending the day with a self-reflection on your happiness score encourages accountability and helps you identify patterns that contribute to your well-being.

I hope you find this helpful, and if you’ll start incorporating any of these actionable tips into your daily life, I’d love to hear more about it from you!

Cheers,
Ignasi 🚀

Things I’m liking this week 🥰

• 📘 Book: Talk To Strangers - The Yes Theory Story: Yes Theory might probably be my favourite channel in YouTube, and I finally got the time to read Matt’s book explaining their origin story. Honestly, it’s quite crazy to read how it all happened, if it would be a Hollywood movie I’d think it’s too unrealistic. Yet, the story is of course real!

  It’s one of those books that make you smile as you read it, it’s full of positivity and you definitely want to seek discomfort after reading it.

• 📜 Article: 7 Ways to Weave Mindfulness into Your Workday this is a really nice article from Michael D. Watkins for Harvard Business Review with some practical tips on how to incorporate mindfulness during your working day. This is something I struggle with in my current corporate role, as pressure is very high and I’m constantly in action mode (meetings, calls, e-mails, make slides, etc.).

  While looking into how to avoid being overwhelmed and exhausted by this pressure, I came across this article and definitely will start implementing some of the tips in it to add some moments of mindfulness and meditation throughout my day.

Question of the week 🤔

What small change can you make this week to move closer to your best self?

Was this forwarded to you? Sign up here!