I’d wake up, jack off, binge junk food, skip studying, and felt awkward as hell.
Fast forward to today, I’ve hit every goal I set for my 20s. I want to give you the mindset shifts that helped me go from that mess of a guy to someone who’s consistent, disciplined, and winning in life. These aren’t fluffy tips, they’re real, practical and from experience.
1. DO GOOD HABITS WITH SOMEONE FUNNY If you’re struggling to stay consistent with certain habits like stretching, journaling, or meditation—it’s probably because they’re boring. Most self-improvement habits don’t offer instant dopamine like porn, video games, or junk food. That’s why you quit.
The secret? Do the habit with someone who makes you laugh. Not just anyone, someone actually funny. This changed everything for me. I’ve worked out with serious athletes, smart entrepreneurs, and coaches, and I didn’t get consistent with them. But when I started training with funny friends, it became effortless. My boy Zach and I used to roast each other at the gym, and those sessions were hilarious. It didn’t feel like discipline, it felt like fun. And fun is sustainable.
But one warning, don’t become dependent on that person. In uni, I’d skip gym days just because my friends didn’t want to go. So keep the mindset that you’ll go alone if needed. Ideally, you find someone on your level of self-improvement. That’s rare, though. Most people around you are Jeffreys.
2. MAKE GOOD HABITS OBVIOUS If you want to do a habit more often, make it obvious. I used to forget to take creatine, even though I wanted to. Then I put the tub right on top of my water dispenser. Now I see it every time I get water, and I never forget.
The opposite works too. Want to lower screen time? Make your phone less obvious. Keep it in another room. That one change will literally cut your screen time by 50%. But people resist it. “What about my alarm?” Bro, buy a real alarm clock for $10. You’re not the president. Your notifications can wait. If you’re building a better life, your phone shouldn’t be the first thing you grab in the morning.
Same with flossing. I’ve flossed almost every night for five years. Why? Because it’s right next to my toothbrush. Not hidden in a drawer. Want to weigh your food? Keep your kitchen scale on the counter. Trying to stretch daily? Leave your yoga mat out in your room, not tucked away under your bed.
Don’t rely on willpower. Set your environment up for success.
3. LOWER THE BARRIER FOR SUCCESS When I first tried to meditate, I set the goal at 3 minutes a day. I never hit it. Most days I’d give up in 1-2 minutes and then go smoke weed. That’s how bad it was. I was a fucking junkie in 2020 who couldn’t even sit for three minutes. But now, I meditate consistently. What changed?
I lowered the bar. Instead of trying to do 3 or 5 minutes, I told myself, “Just do 30 seconds.” On any day, no matter how tired or sick I am, I can do 30 seconds. And here’s the beautiful part. Once you start, you often keep going. You sit down for 30 seconds, and next thing you know, you’re there for 5 or 10 minutes.
We trick ourselves with perfectionism. You didn’t go to the gym today, so now you punish yourself with two workouts tomorrow. That’s how you become depressed. You punish your future self instead of just adjusting today’s goal to something manageable.
If you can’t meditate for 10 minutes a day, your goal shouldn’t be 10 minutes. It should be 30 seconds. If you can’t do a full gym workout, your goal should be just to do one set. That’s how momentum builds. Start tiny. Make the win feel easy. Stack those wins. That’s how confidence and consistency are built.
4. USE THE MARINE COMMANDO MINDSET I met this ex-Marine Commando who was literally climbing up the steep cliff side of a mountain while we were all taking the regular path. This guy inspired me, and I later interviewed him. I asked him, “How do you keep going when it gets hard?”
He told me something I already did but hadn’t put into words: focus on the current step.
Let’s say you’ve got leg day today. The thought of doing heavy squats makes you want to bail. But you don’t need to do squats right now. You just need to stand up. Then get changed. Then put your shoes on. Then walk to the gym. By the time you warm up, you’ll want to train. But your brain tricks you by making the task look like a massive monster. You need to break it into smaller steps.
Same with cold approaching a girl. Don’t worry about what to say, just walk toward her. The words will come. Focus on the next task. Not the final one. That’s how Marines, and now I, get things done, even when we don’t feel like it.
So if you’re trying to change your life, here’s what I want you to do: - Pair your hardest habits with someone funny, someone you enjoy doing it with. - Make good habits obvious and bad habits invisible. - Set the smallest possible win and feel proud when you hit it. - And when you’re dreading a task, focus on the current step, not the final outcome.
Do the hard work, especially when you don’t feel like it. That’s how you become the man you want to be.
Hamza
eight years ago I was the ultimate degenerate
I’d wake up, jack off, binge junk food, skip studying, and felt awkward as hell.
Fast forward to today, I’ve hit every goal I set for my 20s. I want to give you the mindset shifts that helped me go from that mess of a guy to someone who’s consistent, disciplined, and winning in life. These aren’t fluffy tips, they’re real, practical and from experience.
1. DO GOOD HABITS WITH SOMEONE FUNNY
If you’re struggling to stay consistent with certain habits like stretching, journaling, or meditation—it’s probably because they’re boring. Most self-improvement habits don’t offer instant dopamine like porn, video games, or junk food. That’s why you quit.
The secret? Do the habit with someone who makes you laugh. Not just anyone, someone actually funny. This changed everything for me. I’ve worked out with serious athletes, smart entrepreneurs, and coaches, and I didn’t get consistent with them. But when I started training with funny friends, it became effortless. My boy Zach and I used to roast each other at the gym, and those sessions were hilarious. It didn’t feel like discipline, it felt like fun. And fun is sustainable.
But one warning, don’t become dependent on that person. In uni, I’d skip gym days just because my friends didn’t want to go. So keep the mindset that you’ll go alone if needed. Ideally, you find someone on your level of self-improvement. That’s rare, though. Most people around you are Jeffreys.
2. MAKE GOOD HABITS OBVIOUS
If you want to do a habit more often, make it obvious. I used to forget to take creatine, even though I wanted to. Then I put the tub right on top of my water dispenser. Now I see it every time I get water, and I never forget.
The opposite works too. Want to lower screen time? Make your phone less obvious. Keep it in another room. That one change will literally cut your screen time by 50%. But people resist it. “What about my alarm?” Bro, buy a real alarm clock for $10. You’re not the president. Your notifications can wait. If you’re building a better life, your phone shouldn’t be the first thing you grab in the morning.
Same with flossing. I’ve flossed almost every night for five years. Why? Because it’s right next to my toothbrush. Not hidden in a drawer.
Want to weigh your food? Keep your kitchen scale on the counter.
Trying to stretch daily? Leave your yoga mat out in your room, not tucked away under your bed.
Don’t rely on willpower. Set your environment up for success.
3. LOWER THE BARRIER FOR SUCCESS
When I first tried to meditate, I set the goal at 3 minutes a day. I never hit it. Most days I’d give up in 1-2 minutes and then go smoke weed. That’s how bad it was. I was a fucking junkie in 2020 who couldn’t even sit for three minutes. But now, I meditate consistently. What changed?
I lowered the bar. Instead of trying to do 3 or 5 minutes, I told myself, “Just do 30 seconds.” On any day, no matter how tired or sick I am, I can do 30 seconds. And here’s the beautiful part. Once you start, you often keep going. You sit down for 30 seconds, and next thing you know, you’re there for 5 or 10 minutes.
We trick ourselves with perfectionism. You didn’t go to the gym today, so now you punish yourself with two workouts tomorrow. That’s how you become depressed. You punish your future self instead of just adjusting today’s goal to something manageable.
If you can’t meditate for 10 minutes a day, your goal shouldn’t be 10 minutes. It should be 30 seconds. If you can’t do a full gym workout, your goal should be just to do one set. That’s how momentum builds. Start tiny. Make the win feel easy. Stack those wins. That’s how confidence and consistency are built.
4. USE THE MARINE COMMANDO MINDSET
I met this ex-Marine Commando who was literally climbing up the steep cliff side of a mountain while we were all taking the regular path. This guy inspired me, and I later interviewed him. I asked him, “How do you keep going when it gets hard?”
He told me something I already did but hadn’t put into words: focus on the current step.
Let’s say you’ve got leg day today. The thought of doing heavy squats makes you want to bail. But you don’t need to do squats right now. You just need to stand up. Then get changed. Then put your shoes on. Then walk to the gym. By the time you warm up, you’ll want to train. But your brain tricks you by making the task look like a massive monster. You need to break it into smaller steps.
Same with cold approaching a girl. Don’t worry about what to say, just walk toward her. The words will come. Focus on the next task. Not the final one. That’s how Marines, and now I, get things done, even when we don’t feel like it.
So if you’re trying to change your life, here’s what I want you to do:
- Pair your hardest habits with someone funny, someone you enjoy doing it with.
- Make good habits obvious and bad habits invisible.
- Set the smallest possible win and feel proud when you hit it.
- And when you’re dreading a task, focus on the current step, not the final outcome.
Do the hard work, especially when you don’t feel like it. That’s how you become the man you want to be.
7 months ago | [YT] | 1,415