You most likely already know what's good for you and what's not.

You know that eating fried, fast food, is not good for you.

You understand that laying on the couch, watching TV and browsing social media is also bad.

And you're fully aware that smoking is horrible for your health.

Now the question is: why do you do the things that you know are not good for you?

If you logically understand which habits are bad, why don't you avoid them?

In this video I'll explain why you keep on performing those bad habits and I'll give you a solution for the problem.

Most of us want to improve our lives. But for that to happen, we need to adopt certain positive habits.

Fundamentally speaking, habits play a key role in our day to day lives.

But not all habits are created equal. Some can have a much bigger impact than others.

This is why it's important that we learn to identify these habits and develop them.

Charles Duhigg, author of the book "The Power of Habit," calls them "keystone habits."

So what is a keystone habit?

Sleep can be complicated.

There are many factors that affect your sleep quality and quantity.

Some improve your sleep, while others make it worse.

Just a few simple habits can make the difference between a good night’s sleep and a night spent tossing and turning.

That's why in this video I'll explain which habits you want to avoid, as they are ruining your sleep.

Some habits are worse than others, but if you can avoid all of them, then a good night's sleep is almost unavoidable.

Sleep can be complicated.

There are many factors that affect your sleep quality and quantity.

Some improve your sleep, while others make it worse.

Just a few simple habits can make the difference between a good night's sleep and night spent tossing and turning.

That's why in this video I'll explain which habits you should adapt to improve your sleep.

Some habits will help you more than others, but when all of them are combined that's when the real magic happens.

Let's talk about a balanced life.

In our modern society, we want to do it all. We want to be great at the work we do, we want to be healthy, we want to have great friends, all while being the best spouse and the best parent we can be.

This is something many people want, but rarely anyone achieves it.

But why is it so hard to achieve all those things?

Today we'll look at life balance through a concept known as The Four Burners Theory.

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Most of us don't manage to do everything we want to do in any given day.

We only have a certain amount of time and energy, so some things inevitably get left behind.

Can you manage practicing the piano, reading books, meditating, and exercising every single day, while working a day job?

I can and you could as well.

Today, I would like to share a method I’ve found to be extremely helpful for managing all these competing goals.

It's called: Mini habits.

Productive and procrastination.

You would think that these two words don't go together.

You're either productive or you're procrastinating, right?

Well it isn't necessarily so black and white.

In this video I'll explain why it's possible to be a massive procrastinator and yet still get a ton of work done.

Everything you do, could be categorized in 3 tiers of importance.

Tier 1, tier 2 and tier 3.

Tier 1 is the most important tier. This is where your most crucial work falls into.

Then we have tier 2.

These activities are still important, but not as important as your main task in tier 1.

Then finally we have tier 3.

This is where everything that doesn't need to be done at all, falls under.

Now what would happen if you were to remove the possibility of doing tier 3 tasks all together?

In today's world, being able to focus is almost like a superpower.

You rarely see anyone who's able to concentrate on a single task for hours.

And the individuals who are able to focus, to nobody's surprise, get so much more done than other people.

There are many areas where you could benefit from better concentration. Whether it's for school, studying, work or a hobby. If you're able to focus you can get your desired results faster.

So today I'll explain what's holding you back from focusing and what you can do to improve it.

You probably heard about the Law of attraction before. It was made popular by a book and movie called "The Secret".

Basically to sum it up, Law of attraction says that anyone can attract whatever they want, just by thinking about it consistently.

So if you think about making money a lot, money will appear in your life.

That's all pretty silly.

We can't just make money appear out of nowhere, by just thinking about it.

But our thoughts can and do affect our lives.

And this is because of a concept I like to call: Mental Proximity.

Thanks to all the data science has gathered over the years, we know that not getting enough sleep leads to a shorter life.

But there's one more thing that the data has also shown us. And that is the relationship between sleep and mortality risk is not linear. You see, the more and more sleep you get, doesn't mean that your risk is lower and lower.

Instead once the average sleep amount surpasses 9 hours, there is an upward hook in mortality risk.

Just like with sleeping less than 6 hours every day, there is a higher chance of premature death, if you sleep over 9 hours daily.

So what is going on here?

Are we supposed to be aiming for exactly 8 hours to live a long and healthy life?

Not quite.

we tend to talk a lot about success.

But we never really talk about what success actually is.

Like many others, I grew up equating success with money, status, fame and power.

And for many years, that was my definition of success, so I pursued just that.

But over time my perception has changed.

You see, success is a very personal thing.

And you'll understand what I mean, after this video.

Humans have tons of dreams, aspirations and goals which we would like to achieve.

And since we are social creatures, we also like to talk about them.

But maybe it's time we stop telling people what our goals are.

The reason why we shouldn't, is because when we tell others what we're planning to do, it makes us less likely to follow through and actually achieve those goals.

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When you look at someone you consider successful in business or life in general, what do you see?

You might see they have an awesome job, a big fancy house and exotic cars, great relationships with other people, etc.

You want all those things they have, and you want to be just like them.

Well, you haven't seen everything they have done to reach their success. There are actually a lot of things that are unseen to the average observer.

You could say that their success is kind of like an iceberg.

When you look at an iceberg, you can see the top of it coming out of the water. But what you don't see is that bigger chunk that's hidden under the water.

The same can be said about someone who is successful.

When you look at them, you just see the top of the iceberg.

But if you dive in and check what's under the surface, you'll be surprised at what you find.

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If you're like most people, you only get stuff done when you feel an adequate amount of motivation to do so.

But motivation is a slippery thing. It comes and it goes.

On some days you have no motivation whatsoever, but on other days, you have so much of it you feel like you could take over the world.

It's almost like a coin flip. Sometimes it lands on motivation, other times it lands on no motivation.

So instead of waiting for the coin to flip correctly, I'll explain how to use the motivation sequence to motivate yourself.

We are faced with decisions all the time. But even when choosing is not easy, choices must be made.

But the truth is, we can't really know which choice will be better, until we tried out one of them.

Also none of the decisions have to be permanent. We can always change our mind and switch. So don't be afraid of making the wrong choice.

The worst thing that could happen is that you learn something new about yourself and what you prefer.

You might have seen videos or news articles about all the amazing benefits of waking up at 5am, 4am or anything in between.

Some of those benefits might include: being more productive, focused, motivated, happier etc..

That's complete rubbish and I'll explain why.

Getting up early won't make you more focused or productive. In fact, it could actually kill your productivity.

Just because some CEO of a company or a navy SEAL wakes up at 4am, it doesn't mean you should wake up at that time as well.

Today I'll explain why not everyone is suited to wake up that early, and why it's ok if you don't.

Then you can decide for yourself if you want to follow that advice.

I know how hard it can be, to keep the motivation to persevere.

Our minds simply don't want us to be in an uncomfortable situation, that's why we give up and shy away from it.

But even when our minds are telling us that we should call it a day, we usually have more fuel left in the tank.

We can tap into that fuel by using the Cookie Jar.

The Cookie Jar was created by a guy called David Goggins.

Goggins is a retired Navy SEAL, who has competed in more than sixty ultra-marathons, triathlons, and ultra-triathlons. All while also setting new course records and regularly placing in the top five. Furthermore he's a former Guinness World Record holder for completing over 4000 pull-ups in seventeen hours.

He's known to be one of the toughest men alive.

He used his Cookie Jar to fuel all of these achievements and continues to use it, to fuel his

Now you might not be interested in running an ultra marathon. However I believe you would like to be able to keep on going, even when you feel like giving up.

That might mean studying longer, even if it's extremely boring. It might mean working on your side-business even if you're tired. Or it just might mean going to the gym, even if it's raining outside and you don't feel like it.

The Cookie Jar can help.

You can get David's book here:

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This is one of my favorite stories. It's about an American businessman and a Mexican fisherman.

A lot of people want to make more money so they can live a better life.

They tell themselves: "Once I make enough money, then I'll go live the life I want."

But that's a mistake. Living the life they want should be accomplished now, not later.

They spend the majority of their lives working, but along the way, they often forget what they’re working for.

They start to prioritize work and making more money without a reason, and that's a problem.

They just want to have more and more, with no apparent end goal.

The Mexican Fisherman story is here to remind you to take a step back, and think about what you're actually working for, and what you already have. Every so often, you should reflect on and reevaluate your priorities. There is more to life than just work and money after all.

So how much is enough?

Forming and creating new habits can be quite challenging. But it's even harder to build a consistent routine.

In this video I'll be talking about habit stacking and how it can help you.

I've used this technique to turn reading and piano playing into a habit, which are now both part of my daily routine.

And after this video you should be able to do the same for your desired behaviors.

So how can you use habit stacking?

Firstly, you need to identify a current habit that you do every single day.

Secondly, you add or "stack" a new habit on top it.

You do that by using the stacking formula, which looks like this:

After [CURRENT HABIT], I will [NEW HABIT].

Once you master the basics of habit stacking, the next step is to start stacking your stacks. Basically you chain numerous habits together, each one acting as the trigger for the next. This step will allow you to create an actual routine for yourself.

Habit stacking can feel overwhelming at first. However, once you get started and do it a few times, it’s not as hard as you think.

The key to success here is to start with small expectations, slowly build up the habit of completing your routine, and then add more tasks once you’re consistent.

Happy habit stacking!

Let me introduce you to the Parkinson's Law.

The law states this: "Work expands so as to fill the time available for its completion."

Essentially the more time you have to complete something, the longer it will take you to finish it.

And the less time you have to complete your goal, the more likely it is that you'll complete it in proposed time.

But if a goal or a task does not have a specific deadline set, it will most likely never get done.

In this video you'll learn how to use the Parkinson's Law to your advantage and manage your time more effectively thanks to it.