Now we know what influence certain activities have on us and which activities are good and bad. But how do I incorporate all this into my life without restricting myself too much? Actually, it's relatively simple, I'll give an example of how I incorporate everything into my life: I always get up at 6 (important, don't leave your phone charging next to your bed so you don't think about grabing it first thing in the morning). I then go straight to the cold shower (for 2-3 minutes), while I'm drying off in the air I brush my teeth, do my hair and apply moisturizer to my face. Then I meditate for 10 minutes following with my breakfast (all this takes about an hour and a half). Then I go to work at 7:25.

After work (around 4:00 pm) I train and shower directly (so from 4:00 pm - 5:30 pm). Then I work on some project (currently this website) until 7:00 pm and after that I cook my dinner. I then work until 8:30 pm and from then on there are no more screens, I meditate again and read until I'm tired (until 10:00 pm) so I can get 8 hours of sleep.

Why should I lead my life in this way?

First of all, you must understand that everything you will ever have is yourself. As many neglect their mental health and rest on their comfortable lives, they fail even at simple challenges such as an exam. They fail because they blindly follow their brain, our brain is not there to make us better, it is more like an untrained dog that follows its desires, our task is to train this dog and teach it to act correctly and get rid of bad habits.

If everything in life were to fall apart, mentally weak people would break, however if one trains themselves to become better and stronger (mentally and physically) and accepts and appreciates the challenges, they will find a way to overcome them even in extreme situations. It is about maintaining control over your body and mind, accepting every challenge to grow and become a better person, a unbreakable person who can handle anything.

What have I noticed so far?

Sports: Through sports, I have become much more self-confident and obviously stronger, I am less stressed, more energetic, I am incredibly proud of myself and my body every time I look in the mirror and am accordingly much happier. Likewise, an increased physical performance is absolutely advantageous and useful in all aspects of life.

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Dopamine: To increase my dopamine level, I have removed pornography, YouTube, social media, gaming, and fast food from my daily life as much as possible. I was not aware of how addicted I was to all these things, after a week I could only think of all these activities, my brain did not give me any time for my own thoughts because it was so dependent on the dopamine it got from these activities. I often fell into the addiction, but over a longer period of time I managed to minimize all these activities very strongly, but I am not yet at the point where I have completely left these addictions behind. But one result I have noticed is that I am much more motivated, I have fun with everything even if it is an activity that I used to hate, it is really fascinating how suddenly everything is interesting. You just get addicted to the dopamine that comes after a hard activity.

Giving up all bad habits is incredibly hard and takes a lot of patience and discipline, if you go this path don't be too hard on yourself, you shouldn't fight through the process, you should enjoy it, enjoy the feeling of your brain being reprogrammed and how you become a better person.

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Cold showers: Cold showers are a challenge for me every morning, it is painful and unpleasant, but the feeling afterwards is fantastic, I am completely energetic and in a good mood after. I don't drink coffee but a friend who also takes cold showers every morning says that such a shower has the effect of 3 coffees. Otherwise I have noticed that my skin has become much better and that during the shower my head completely shuts off, it is very meditative and quiet and I calm down. Also, my body now has the ability to warm up faster. At the beginning I was cold for a long time after the shower, now it takes about 5 minutes until I am warm again.

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Meditating: Meditating is annoying at the beginning because you don't feel any direct effect (it usually takes a month before you feel a change). But after the month it gets great: your voice in your head gets much quieter and slower, the stressed, fast, hectic voice is gone for me, I approach everything more calmly, more considerately and relaxed, and if I'm ever stressed I can calm down completely within minutes. You gain control over your brain.

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Reading: Since I never liked to read before, it was always difficult for me to read more than 2 pages without straying with my thoughts. But if you read daily, the problem disappears completely. My concentration has improved greatly as well as my reading speed. But of course the best thing is the knowledge you gain.

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Nutrition: To be honest, not much noticeable has happened through healthy nutrition. But what you get is a good feeling, because you know that what you eat is good for you and you also feel good because you get a dopamine increase by cooking.

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Sleep hygiene: My sleep hygiene has been relatively solid for a long time, so there weren't too many changes in my life. But there are a few for sure, since I have optimized everything to the optimum, my REM and deep sleep time has increased by 30 minutes. I also wake up more alert and in a better mood in the morning.

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All in all, my life has improved drastically, I have never had a phase in my life where I have learned and done so much and where I had myself under such good control. And although I often have to force myself to work or train, it is the best feeling to achieve and do these things. For me it is mainly about being proud of myself and my achievements. When I look at myself I think sickkkkk and I'm immediately in a good mood and not because I find myself attractive or something, but because I'm just proud of myself.

I think everyone should feel this way, so I share this with you to hopefully motivate you to pursue the challenges and the pain to grow.