28-Days of Simplicity

 
 

Earlier this year, I posted one tip a day for 28 days on Instagram on how to simplify your life. Here it is, in one neat package. Enjoy. 

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Day 28 - Breathe: If you feel overwhelmed, breathe. It will calm you and release the tensions. If you are worried about something coming up, or caught up in something that already happened, breathe. It will bring you back to the present. If you are moving too fast, breathe. It will remind you to slow down, and enjoy life more. Breathe, and enjoy each moment of this life. They’re too fleeting and few to waste. - Leo Babauta

 
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Day 27 - Create a simplicity statement: What would you like a more simple life to look like? What is it that you need to feel relaxed? Write it out. Give yourself the chance to see what you need to change to live more simply.

 

Day 26 - Take some time to be offline: A day a week, a few weeks a year. Give yourself some time away from the internet. 

 

Day 25 - Do Yoga: Mental stress is associated with physical tension. Yoga is a way for us to focus on our breath and stretch our muscles, leaving us with a sense of flow in our bodies and minds. 

 

Day 24 - Simplify your wardrobe: You don't need to own more clothes than all your friends to be fashionable. Buy clothes that you will wear regularly and mix easily and discard the excess. Ladies, if you don't believe me check out Project 333.

 

Day 23 - Say no to ads: If it's advertised, you don't need it. 

 

Day 22 - Establish Routines: Routines can provide us with a focused time to commit to specific actions. With that said, what are the things you value most? Schedule your day to focus on investing time into these areas. It's amazing the difference just 15 minutes a day can make. 

 

Day 21 - Downsize: It's incredible how much more room we have when we're careful with the things we bring into our home. When you own less, you don't need as much space. Save yourself some cash and get a smaller place. 

 

Day 20 - Declutter before organising: Organisation doesn't have to mean neatly packing away everything you own. The best way to organise your stuff is to get rid of most of it. 

 

Day 19 -  Check emails once daily: Many of us love the feeling of being busy but set an allocated amount of time each day for checking personal emails to keep a clear mind. 

 

Day 18 - Read 'Simplify Your Life' by Elaine St James. Trust me. Do it. 

 

Day 17 - Clear your desk: Our physical space is symbolic of our mental space. Do you really need the 25 pens, 12 highlighters, and two staplers? Clear your desk of the nonessentials. Think about what you use, and discard the rest. 

 

Day 16 - Take an annual retreat: Create time during the year to leave your day-to-day commitments behind and take a trip. It doesn't have to be expensive. Camping, a cheap cabin, or an organised retreat can all leave you feeling refreshed. 

 
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Day 15 - Do nothing: Our 'busyness' can be a form of laziness since it keeps us from focusing on what's most important. Sit still from time to time, not to read or meditate or paint or draw. Just to be. It's amazing how much joy we can find in the quiet moments when we give ourselves the opportunity to do so. 

 

Day 14 - Have a place for everything: Have you ever been about to leave your house only to realise you can't find your keys, your wallet, and your phone? Have one place for everything, and save yourself the stress of trying to remember the last place you left it. 

 

Day 13 - Eat natural food: Don't overcomplicate it. Look for foods as close to their natural state as possible. Here's two helpful tips...Don't eat things with ingredients you can't pronounce and If it's in a packet, you probably don't need it. There's nothing that has such an immediately positive impact on your body as eating good, healthy food. Give it a go.

 

Day 12 - Eat slowly: If you're anything like me, you may see eating as a distraction from the wonderful world of productivity. Buddhist leader Tich Nhat Hanh's guidebook How to Eat (Mindful Essentials) is packed with some great tips on how to slow down and find enjoyment in every meal. 

 

Day 11 - Stop multitasking: Focus on one task at a time. Regardless how talented you are at taking on multiple tasks, you'll perform better when you focus on the one at hand.

 

Day 10 - Don't tolerate debt: Stop spending more than you earn. Pay cash, and enjoy the freedom that comes from being debt-free.

 

Day 9 - Spend time alone: Do you notice how hard it is to be by yourself without distractions? I personally feel the most anxious in these moments. - Sometimes I think anxiety is good. It can teach us things about ourselves if we listen to it. But honestly, rather than listen to my own anxiety, I usually find it easier distract myself with my phone, computer, music, books etc. Let's be honest though...most of us do. - Our culture doesn't like anxiety. That's one reason we just keep busy. It stops us having to acknowledge it. It's hard to pause and listen to what's going on inside. But ignoring something doesn't make it go away. -Solitude can be uncomfortable. Confronting...but it's beneficial. Take some time to yourself. A few minutes. An hour. A day. Listen. What do you hear?

 

Day 8 - Meditate: If you're anything like me, you'll understand how difficult it can be to calm your racing mind. Learning to meditate is an incredible tool that teaches us to separate ourselves from our thoughts and not let our emotions dictate our decisions. It's a real stress killer. If you're not sure where to start or whether you'll enjoy it, try the free ten day trial on headspace.

 

Day 7 - Discover enough: What is it you’re working towards? At what point will you be content with what you’ve built, earned and bought? “More” is not an answer. Let’s figure out what we’re trying to achieve, so we don’t continue to mindlessly accumulate in the hope that the next thing is where we’ll find joy that lasts. 

 

Day 6 - Limit media: Rather than turning on the TV or computer as soon as you get home, write down what you're looking forward to watching or searching and allocate time do it. A simple hack to stop us going down the rabbit hole of mindless channel and website surfing. 

 

Day 5 - Take a rest day: Though it can be hard for our ego to accept, the world doesn't fall apart when we take a day off. In fact, taking a day away from our regular routine provides our mind and body the chance to recover from the previous six days of work. It's a big change for many of us living within a 'more is better society'. Like all new habits, it can be hard to adapt to, but you get used to it, you'll be grateful you implemented it. Monday morning isn't as difficult when you took some time to rest on Sunday. 

 

Day 4 - Minimise: The average American household contains 300,000 items. It's no wonder we find coming up with systems to organise all we own difficult. I used to beat myself up because I couldn't seem to organise everything I owned. That was until I learnt that the best way to organise my stuff was to get rid of most of it. Sell it. Bin it. Donate it. Create space in your life for the things you really find value in.

 

Day 3 - Switch off notifications: In a world now inundated with the most amazing technology, it doesn't take much for our attention to be constantly consumed by the information and entertainment we have access to. In fact, we can even adjust the settings on our devices to notify us each time there is an update. Have you ever almost been asleep and received an email, Facebook, or Instagram alert that snapped you out of that state? Switch these notifications off. Instead, schedule a time in your day where you look at what you're interested in, and enjoy the distraction free rest of your day. It's amazing all the free time we have when we put our phones away. 

 

Day 2 - Get rid of unnecessary costs: In a culture obsessed with constant upgrades, cheap fashion and endless subscriptions, it doesn’t take long for the money we earn to leave us almost as soon as it comes in. We fool ourselves into believing we just need to earn more money to support our spending habits. The truth is that so much of the money we earn, we spend on things we don’t really need. So, what are you currently paying for that you don’t really need?
Do you really need the latest iPhone or does your current one work fine? Do you really need amazon prime as well as Netflix? Do you really need to earn more money or just need to stop buying so much shit?

 

Day 1 - Clarify Your Top 6: For many of us, our busyness has become a form of laziness that has stopped us focusing on the things we value most. We become overwhelmed with the 'urgent' tasks because we lack clarity on what we really value and where we could invest our energy most effectively. A great way to figure out what we value most is to think about how we'd like to be remembered by those we love. What would you like them to say about you in your eulogy? We quickly realise that "he just loved the office" doesn't sound so inspiring. This tip allowed me to see that I wanted to spend my days investing into my faith, relationships, health, communication, contribution and adventure. What about you? What are your top six?

 

037 | Quotes to Base Your Life On

 

 

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Book: The Alchemist
Podcast: Jordan Peterson
Podcast: Ram Dass

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Are You On The Right Path?

Shaquille O'Neal could never have been an elite level marathon runner. 

He's just not built for it. 

He might have been able to complete one, but against the best runners in the world? He'd be left behind. 

When it came to Basketball, however, it was a completely different story. That same height, weight and strength combined with his skill made him one of the best players in the world. When he was on, he was hard to stop. There's a lesson to be learnt from Shaq.

Choose what you do wisely. 

Whilst hard work and self-belief are crucial ingredients in any successful performer, they can only help to carry you as far as your body has been designed to travel. 

Are you on the right path?

The Power of a Simple Routine

 

BY TYSON POPPLESTONE
 

Exercising for one day is easy. Doing it daily for one year is hard.  

That’s true for all habits.  

That's why programs that promise immediate results are so popular. Why commit to building something great over a year if we can get attention for something good that we created today? 

We're taught that we no longer need to commit to the long game. That if we can make enough noise about our product people will hear us. As a result, we have millions of people yelling about average products who could make them great if they focused more of their attention to their product than the marketing of it. It's easier to scream for attention than it is to build something great.

It takes time and commitment to the simple things to build something great.

Take best-selling author Haruki Murakami for example. His work influences millions of readers world-wide, yet he has a relatively simple and quiet routine that allows him to produce work worth sharing:
 

When I’m in writing mode for a novel, I get up at 4:00 am and work for five to six hours. In the afternoon, I run for 10km or swim for 1500m (or do both), then I read a bit and listen to some music. I go to bed at 9:00 pm. I keep to this routine every day without variation. The repetition itself becomes the important thing; it’s a form of mesmerism. I mesmerise myself to reach a deeper state of mind. But to hold to such repetition for so long — six months to a year — requires a good amount of mental and physical strength. In that sense, writing a long novel is like survival training. Physical strength is as necessary as artistic sensitivity.

He commits to creating great work, and lets those who love it, share it.

We can learn from his approach.

While it's nice to get attention for what we're doing today, let's not trade quality for attention. 

It will take a little longer. 

But you'll have something worth sharing. 

 

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036 | Loot Stacz - Hearts & Beats

 

Scott Loza is an MC and Cardiac Physiologist. He was one of only 64 people from around the world selected to compete this year at the World Underground Hip-Hop Championships. 

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Book - Feel The Fear And Do It Anyway
Book - Seven Habits of Highly Effective People
Facebook - Loot Stacz
Instagram - Loot Stacz
Soundcloud - Loot Stacz
YouTube - Hip Hop Preacher

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The music is 'Soul Challenger' by Cullah. 

If you’d like to comment on the podcast, you can leave a review on iTunes. Not only do I read every review, but your positive reviews help this message reach more people. 

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Morning Routines and Mini-Habits

 

BY TYSON POPPLESTONE
 


A lot of people are interested in how to start their day right. 

They study the morning routines of elite performers in the hope they can learn how to do mornings from the best. It doesn't take long however, to realise that there's no one size fits all on this subject. 

One elite performer may start by writing, taking a walk and meditating, while another prefers to read, make a coffee and do some stretching. How can such different routines both seem to produce such positive results? 

The secret is in understanding mini-habits. 

A mini-habit is one of four or five actions we commit to completing each day. It's a task that gets done, regardless of what else comes up. It's a small action that over time, takes us towards the greater goals we hold. 

Here's my thoughts on morning routines:

Before you start thinking about how early to start or how long you should work for, figure out what you're actually working towards. Plan your mini-habits around that goal and commit to getting one done before you go to work. 

That's a great way to start your day.  

 

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035 | Sharpen the Saw

 

Matt Powell and I discuss the various ways we can make changes to our habits and routines which will have a positive effect on every other area of our life. 

 

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App - Yoga Studio
Book - Big Magic
Book - Black Box Thinking
Book - Seven Habits of Highly Effective People
Book - Tribes
Book - The Blue Zones
Podcast - How I Built This
Website - Mark's Daily Apple
Website - Rob Bell
Website - Robin Sharma
Website - Tim Ferriss

COMMENTS

Thanks for stopping by. 

The music is 'Soul Challenger' by Cullah. 

If you’d like to comment on the podcast, you can leave a review on iTunes. Not only do I read every review, but your positive reviews help this message reach more people. 

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The Secret to Living to 100

 

BY TYSON POPPLESTONE
 

If you were to visit the Barbagia region of central Sardinia, there are a couple of things you would notice. 

Firstly, there are no gym memberships, people taking daily runs or counting their calories. The locals aren't up to date with the latest training programs and they don't subscribe to any of the latest diets that many of us swear by. 

You'd also notice the number of old, healthy and happy locals living in the area. That's because this part of the country contains ten times the amount of centenarians per capita than the United States. 

That's a lot of 100 year olds. 

They're obviously doing something right. 

In his book 'The Blue Zones', Dan Beuttner travels around the world with a research team to find out what the oldest and healthiest people on the planet are doing so well. This is what he noticed about this region of Sardinia. 

  • Diet - There is a real plant slant to the Sardinian diet. They eat a lot of fruit and vegetables that are grown locally, whole-grain bread and beans. When they do eat meat, it's on a Sunday or for a special occasion. 
     
  • Exercise - There are no gut-wrenching workouts taking place. Instead, the high percentage of shepherds in the area means that many are waling 5 miles or more each day, which provides great cardiovascular benefits, but doesn't comes with all the jarring to the joints and bones that you'd expect from long distance running. 
     
  • Wine – The one or two glasses of Cannonau wine that Sardinian's drink daily is know for its high level of artery-scrubbing flavonoids in comparison to other wines. It's also considered an explanation as to why lower levels of stress may exist in the area.
     
  • Family- Elderly are not thrown into an old persons home to live out their last years. In fact, hey are celebrated. Grand parents are looked after by the family and regularly provide childcare, financial support and wisdom and motivation to the young children to support their growth. 
     
  • Laughter - The locals in this area are known for their sardonic sense of humour. Most afternoons the men in this area meet up in the local streets to talk and laugh together. Laughter also doubles as a release to stress and plays a part in reducing cardiovascular disease. 

    If you'd like more insight into the oldest, healthiest people on the planet, this is a great article. 


 

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034 | Mark Dobson - The Man Behind the Talent

 
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Mark Dobson is an Australian performance coach and lifestyle strategist. He works alongside elite level performers to help them take their game to the next level. 

 

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Book - Awaken The Giant Within
Book - Conversations With God
Book - Wishes Fulfilled
Course - Best Day Thinking
Website - Mark Dobson
Website - Tim Ferriss

COMMENTS

Thanks for stopping by. 

The music is 'Soul Challenger' by Cullah. 

If you’d like to comment on the podcast, you can leave a review on iTunes. Not only do I read every review, but your positive reviews help this message reach more people. 

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A Lesson from Warren Buffett's Twitter Habits

 

BY TYSON POPPLESTONE
 

Warren Buffet has posted on Twitter nine times and has 1.2 million followers.

That’s a huge audience for a man who rarely tweets.

The way he uses the platform is very different to how most people with a business are taught to use it. They're told to post more and follow more people in the hope they will follow back and keep doing that consistently until they have an audience. 

We act like if we make enough noise people will care more about what we're saying. We've become more obsessed with how we appear than we are with our product, service or idea. 

Buffet has played the game very differently to most of us. 

He's played the long game. 

He’s become such an expert in his field over the last sixty years that he's now someone people want to hear from. 

While social media is a great platform to share your work, its shouldn't take priority over your work. 

Before we start shouting on social media in the hope that more people will hear us, let's take the time to learn something worth shouting about. 

It will take us a little longer, but it's a far better contribution. 

 

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033 | Tribes

 

Matt Powell and I discuss the importance of being involved in something greater than ourselves. 
 

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Book - The Blue Zones
Book - Tribe

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Thanks for stopping by. 

The music is 'Soul Challenger' by Cullah. 

If you’d like to comment on the podcast, you can leave a review on iTunes. Not only do I read every review, but your positive reviews helps this message reach more people. 

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A Daily Guide to Great Health

 

BY TYSON POPPLESTONE

 

There is no secret to building great health.

That can be easily forgotten in a world with so many programs selling us 'the secret to getting ripped in one workout'. It's understandable that programs are sold that way -  who wouldn't want Brad Pitt's abs in 4 days rather than having to train for two years? - But there's a problem with it. 

It's not true. 

Building great health is like building anything great. We need to commit to taking the appropriate steps towards improvement each day. But with all the options on what we could do, where do we actually start?

Below are a few simple options. 

Take some time to do each of these things every day, and over time your mental and physical health will become significantly better. 

 

  1. Meditate You don't need to be a victim of your thoughts. Take 10-20 minutes a day to switch yourself off from all the distraction, and focus on your breath. A great place to start is with the Smiling Mind app.
     
  2. Breathe Focused breathing exercises are linked to some amazing health benefits - higher energy levels, better recovery time, improved sleep and concentration just to name a few. I recommend Wim Hoff's method
     
  3. Journal Writing each morning will clarify our plans for the day. Writing in the evening is a great way to reflect on the day gone by. If you'd like a little more instruction, The Artists Way: Morning Pages is a great option.  
     
  4. Wake Early Rather than staying in bed for a few more minutes. Jump up and start the day fresh with the sun. It feels good to be up early. 
     
  5. Eat Naturally Food really is the best medicine. In a culture that celebrates the incredible benefits of modern medicine it can be easy for us to forget that the food we eat plays a great impact on our health. If you need some help check out Whole 30. 
     
  6. Exercise It doesn't have to be a struggle every time. Just move. Mark Sisson has a simple routine you can follow. 
     
  7. Affirmations An affirmation is more than just positive talk. It's training your brain to see the world in a new way. Watch this to see how. 
     
  8. Learn People have learnt how to deal with the situation you're currently dealing with. Take some time to learn the lessons from those who have gone before us.
     
  9. Build relationships One of the most interesting things about of the oldest and healthiest people in the world (shown in The Blue Zones Solution) is the deep relationships they have. Don't go at it alone. Find yourself a group - sporting teams, faith groups, reading clubs are all great options. 
     
  10. Simplify Get rid of the excess in your life. In a culture that worships the accumulation of stuff most of us have forgotten the life changing benefit of living with less. Start with a minimalism game. 

 

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032 | Phil Parker - Retrain Your Brain

 

Phil Parker is an internationally renowned Lecturer, Therapist and expert in Psychology. He has changed the lives of thousand of people around the world by helping them retrain the way they use their brain. 

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Website - Lightning Process
Website - Phil Parker
Video - Neuroplasticity

COMMENTS

Thanks for stopping by. 

The music is 'Soul Challenger' by Cullah. 

If you’d like to comment on the podcast, you can leave a review on iTunes. Not only do I read every review, but your positive reviews helps this message reach more people. 

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Create a New Path

 

BY TYSON POPPLESTONE
 

I was a long distance runner in high school.

I know right.

Sexy. 

A few times each week I’d join my running mates at lunch and run laps around the perimeter of the school. When we first started this loop, it was a grass path. But over the years of us constantly trampling it, it gradually changed to a dirt one.  

It really pissed the school gardener. 

It had taken us years to create it and you could just look at it as evidence of all the hard work we were putting in. The idea of running somewhere else didn't even enter our minds. That was the path we'd be taking. 

It was familiar. 

It was just the path we ran. 
 

your brain and grass paths

There’s a really boring word that scientists made up called neuroplasticity. 

It's just a word used to describe the fact that our brains are far more malleable that we'd known up until this point. Just because you've used it in one way for so long, doesn't mean it needs to stay like that. 

Think of it this way. 

Your brain a big connection of grass paths.

Every time you think in a certain way, tell yourself a certain thing or practice certain task, you’re travelling down a particular grass path in your brain. After doing this continually for a long time, that grass path starts to become like the one I used to run around at school. Familiar, worn it, convenient. The more you use that route, the easier it is to go down. 

That's great news if you're happy with the way you think. But not great if you aren't. 

So what do we do?

Well, we start taking a new path. 

In other words, rather than constantly going down the same path in your mind. Choose to take a new one. Learn a new skill or language, change a bad habit, think something differently, start speaking positively to your self.

Initially it's hard because you have to force yourself through all the weeds and bushes and sticks that have built up on that path. But the more you take it, the more clear the path becomes. Over time, with enough practice, the new path will become the natural path to take.

It might just take a while for the path to become clear. 

 

 

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031 | 30 Life Lessons From 30 Years

 

I share 30 Life Lessons From 30 Years
 

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App - Calm
App - Headspace
Article - Failure is Just Feedback
Article - Screen Free Sunday
Book - The Blue Zones Solution
Game - One Month of Minimalism
Instagram - Jedidiah Jenkins
Test - Enneagram
Quote - "Let food be thy medicine" - Hippocrates

COMMENTS

Thanks for stopping by. 

The music is 'Soul Challenger' by Cullah. 

If you’d like to comment on the podcast, you can leave a review on iTunes. Not only do I read every review, but your positive reviews helps this message reach more people. 

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030 | James Lawrence - The Iron Cowboy

 

James Lawrence is a husband, father, athlete and world record holder. In 2015 he did the 'impossible' by completing 50 Ironman distance triathlons in 50 states in 50 days. Today we discuss how he prepared his mind and body to conquer this challenge. 
 

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Book - Iron Cowboy
Documentary - Iron Cowboy
Facebook - Iron Cowboy
Instagram - James Lawrence
Podcast - Rich Roll Podcast
Twitter -  @IronCowboyJames
Website - Team Iron Cowboy

COMMENTS

Thanks for stopping by. 

The music is 'Soul Challenger' by Cullah. 

If you’d like to comment on the podcast, you can leave a review on iTunes. Not only do I read every review, but your positive reviews helps this message reach more people. 

If you would like to get in touch, I'm on FacebookInstagram, and Twitter. 

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What's Your Love Language?

 

BY TYSON POPPLESTONE

 

We had finally arrived in Positano after a long day of travel. 

It was late and we were tired. Our phones were dead and we couldn't figure out where our accommodation was. Problem was, we don't speak Italian and the only person we could find in the town was a local man who didn't speak a word of English. I decided to do what any great man in that situation does...speak to the local man in English anyway, but with a slight Italian accent (think Tony Montana) and use more hand gestures than usual.

It didn't work. 

In fact, we both had no idea what the other person was trying to say and just got frustrated with each other. It's funny now. Who tries to speak a language to a person who knows he just doesn't speak it?

Well, it was me this night. 

But here's the thing - that's how a lot of couples communicate with each other. Trying to demonstrate how much they love their partner, but doing it in a language their partner just doesn't understand.  

Let me explain. 

In his book, 'The Five Love Languages' Gary Chapman suggests that we each have a certain style of giving and receiving love - physical touch, words of affirmation, quality time, receiving gifts or acts of service.

When you are trying to show love to your partner in a language they don't speak, you're essentially trying to speak English to a person who only speaks Italian. It just won't work. 

Try this - before running to your friends to explain how terrible your partner is, find out what their love language is and start talking to them more in that. Maybe they appreciate you more than you realise, they just couldn't understand what you were trying to say. 

Take the test here. 

 

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029 | Amy Levin - More than just chocolate.

 
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Amy Levin is the world’s leading raw chocolatier. Her expertise in raw chocolate is unparalleled as she consistently breaks boundaries in the raw food arena. But what she does is way more than just about the chocolate. 
 

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Book: The Secret
Podcast: Rob Bell
Video: Millennials in the Workplace
Website: Amy Levin
Website: Fully Raw Kristina
Website: Nama Artisan Raw Foods

COMMENTS

Thanks for stopping by. 

The music is 'Soul Challenger' by Cullah. 

If you’d like to comment on the podcast, you can leave a review on iTunes. Not only do I read every review, but your positive reviews helps this message reach more people. 

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