- Read. Learn from people with more experience than you.
- Stay Fit. Move your body in some way every day.
- Protect. It’s your job to protect your people. Stay fit and jacked.
- Drink Water. Drink 2-4 litres of water a day to stay healthy and hydrated.
- Walk. Go for walks. Clear your mind and get some exercise.
- Provide. Provide the life that your family deserves.
- Work hard. Be the hardest worker in the room. The hardest working father, husband, friend and man.
- Lift Weights. Get strong, jacked and healthy. You must protect yourself, your family and the people who can’t.
- Rest. Get 7-9 hours of sleep a night.
- Wake up early. Get your sleep but wake up early for some much needed alone time. This is your most productive hour. Use it wisely.
- Get a hobby. Play an instrument, learn a language, join a club, play a sport. Whatever. Do something that is just for you.
- Figure out your finances. Earn, spend on things that bring you joy, and save. Stop wasting your money on things that don’t add value to your life.
- Get out of debt. Enough is enough. Stop buying things with the bank’s money and then wondering why you don’t have any. Spend less than you make and attack the debt.
- Spoil. Spoil your people. They deserve it.
- Love. Tell your people how much you love them. Every day.
- Win the day. Today may be your last day on earth. Don’t take it for granted. Focus on just today and make it the best day possible.
- Date your wife. You would have done anything to get that first or second date. But when was the last time you made her feel special, like you used to? Don’t take her for granted. Love her hard and watch what happens to your relationship.
- Show up. If you committed, show up. And show up early.
- Protect your time. Time is our most valuable resource. Stop spending on things or with people that don’t bring you joy. Stop wasting time. Tick tock.
- Cut back on the booze. If only for a bit. Try it and watch how good you feel. You’ll have more money and energy. You’ll have less regret and belly fat.
- Get a dog. Don’t want to walk? Too bad. He’s waiting. Feel like shit? That’s okay. He’s there for you. You’ll be his everything.
- Listen to podcasts. It’s free education and entertainment on your topic of choice.
- Breathe. Take 5 minutes and just breathe. Call it mindfulness. Call it meditation. Whatever. Just take a minute and come back to you.
- Help others. In any way you can.
- Do you. Stop caring what other people think. Live a life that you’re proud of and fuck everybody else. It’s your life and you only get one.
- Play. Play outside. Play with your kids. Play in the garage. Play video games. Just play.
- Connect. Call a buddy up to see how they’re doing. Go grab a drink. We need to connect with people. Stop isolating yourself all the time.
- Say no. ‘No’ is a complete sentence. And you don’t have to justify it.
- Laugh. Stop being so serious all the time.
- Be Authentic. Your only path to happiness is through authenticity. Be you. You’re awesome.
- Do something hard. Pick something that is outside your comfort zone and just do it.
- Keep your promises to yourself. If you told yourself you were going to do it, follow through. It’s the #1 path to self-confidence.
- Be who you say you are. Don’t just talk. Walk the walk. Stack undeniable proof that you are who you say you are.
- Take care of yourself. Take care of your personal hygiene. Show up looking your best.
- Clean your car. Go outside and look inside your car. Are you happy with the state of it? Take pride in the things you own.
- Take 10,000 steps a day. Move your body. Walk.
- Eat enough protein. 0.7 to 1 gram per pound of body weight. It builds muscle, burns fat and keeps you full.
- Dream. Dream big. Set goals that if other people saw them, they’d laugh at you. Shoot for the moon.
- Compliment others. It takes two seconds to compliment another human being. It will mean the world to them.
- Listen. Stop interrupting people and just listen. People want to be heard and understood. Be the guy who makes them feel that way.
Ascend 
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