Académique Documents
Professionnel Documents
Culture Documents
Challenges
30 Days
Zero Excuses
To every single one of you who decide to transcend your limits and pursue a
more purposeful reality.
Table of Contents
Introduction
Challenge No. 6: Eat Healthy and Prepare Your Meals in the Morning
Challenge No. 14 : Don’t Check Email Before You Finish Your Most Important Work
Challenge No. 15: Use the Pomodoro Technique to Increase Your Productivity
Challenge No. 16: Network Better - Send One Networking Email Every Day
Challenge No. 17: Use the “2-Minute Rule” Throughout Your Day
Challenge No. 18: Work on Your Posture and Practice Power Posing
Conclusion
The Badges
Sources
Medical Disclaimer
Introduction
Hello, and welcome to the 30 Challenges – 30 Days – Zero Excuses handbook.
First off, I want to congratulate you for deciding to purchase this book. I can
assure you that this is one of the most valuable purchases you have ever made.
The goal of this project is simple:
- Destroy your bad habits.
- Reinvent yourself.
- Assume absolute control over your life.
I created this project initially for myself because I was tired of wasting time
and energy on a daily life that was abstractly defined. I wanted to find a way to
master my productivity, organize my schedule, and achieve a healthy work and
life balance.
These challenges didn’t come to me organically. They were all inspired after
careful consideration of habits and practices evangelized by extremely
successful people.
People like Warren Buffet, Tim Ferriss, Tony Robbins, and Richard Branson
to name but a few.
The challenges are divided into three main categories: Mental, Physical, and
Social.
They are all picked strategically to have an immediate impact in the way you
experience your day-to-day life.
I can assure you that after these 30 days, you won’t be able to recognize
yourself and the progress you have made as an individual.
How It Works
In each chapter, I explain a different challenge you need to accomplish every
day.
The challenges are 30 in total, which means that you need to complete 30
challenges every day for 30 days.
I can already hear you say that 30 challenges is too many.
I can already hear you try to find excuses to not even start your attempt.
I can already hear you say that you are not ready for this.
But I can also hear a tiny voice buried somewhere inside you that screams how
bad you want to accomplish this.
I say enough with the excuses.
I say let’s make this voice loud and clear.
I say let’s take your life into your own hands.
Now, enough with the talking. It’s time to take action.
The best way to approach the challenges is as follows:
1) Read every challenge carefully.
2) Prepare yourself for the requirements set for every challenge.
3) Organize your daily schedule based on the instructions provided in the
end of the book.
4) Get started.
And by the way, don’t worry. You are not alone in this.
So many people have already started to enjoy the benefits of this project.
I am one of them and I’ll be there at every single step of your journey.
If you ever need someone to motivate you and provide guidance and advice
along the way, don’t hesitate to contact me at
andrian@thequintessentialman.com.
So, are you ready?
Let’s do this.
Optional:
1) Download the Sleep Cycle app. Sleep Cycle alarm clock tracks your
sleep patterns and wakes you up during light sleep. Waking up during
light sleep feels like waking up naturally rested without an alarm clock.
2) Buy melatonin supplements. If your natural melatonin levels are low
and you experience trouble reaching deep sleep stage, melatonin
supplements can help you improve your sleep cycles and sleep better. In
most cases, melatonin supplements are safe in low doses for short-term
and long-term use, but be sure to talk with your doctor about taking
them.
3) Try sleep meditation. Use this guided meditation to enter into sleep and
enjoy a deep, restorative sleep. Through guided sleep meditation, your
muscles will relax, your breathing will become slow and deep, and your
common daily thoughts will be replaced with rich, dreamlike imagery.
My favorite app for this purpose is calm.com.
Challenge No. 2: Wake Up Early
Since I finished school, I have always been a late riser.
I guess having to wake up at 6am every day for almost 12 years prompted me
to compensate for all this lack of sleep by waking up really late.
During my university days, I would stay up until 5am either partying or
playing video games on my computer. Even the mere thought of having to
wake up early to attend a lecture or to run an errand created immense feelings
of distress in me.
Waking up late made me feel free and in control.
This feeling, however, didn’t last long.
I soon realized that waking up late affected my productivity and that even if I
wanted to believe that I can have a random learning schedule, the results didn't
really prove my belief.
I eventually graduated from university and although my grades were good, I
knew that if I wanted to, I could have done much better.
I knew that I could be way more productive than I was, I just didn’t know how.
After my graduation, I started working for a big consulting firm in London.
Obviously, the job followed the standard 9-5 trajectory, which forced me to
change my sleeping habits and wake up earlier than I was used to.
All those years of being used to sleeping late, however, didn't really allow me
to sleep earlier than 2am, thus I experienced a lack of energy and motivation
throughout my day.
It wasn’t until last year that I realized the benefits of waking up early combined
with a good 7-8 hour sleep.
To be honest with you, it all happened by accident.
One day after having partied really hard the previous night, I was feeling
extremely tired and I fell asleep around 8pm.
My body woke me up automatically around 5am. Surprisingly enough, I was
feeling quite rested and ready to kick off my day.
It was still dark outside and although it was quite an odd feeling for me, I
decided to prepare a big breakfast and dive into an article I wanted to publish
the next day.
The feeling I experienced that morning was earthshattering to me.
I can’t remember ever being able to focus so immensely and enter working
flow so easily.
I finished the article in half of the time I usually needed and I felt that I could
keep producing work in that pace for at least 4 more hours.
It was the most productive day of my life.
Since then, I started waking up before 7am every day and I can honestly say
that this was a pivotal point in my personal and professional development.
Needless to say, I am not the only person who has realized the benefits of early
rising. Benjamin Franklin famously said:
“Early to bed and early to rise makes a man healthy, wealthy and wise.”
Successful people are very often early risers.
From Franklin to Obama, from Branson to Darwin, all were known to wake up
early.
Additionally, numerous articles can be found online that suggest that morning
people are more proactive2, get better grades3 , and that many of the most
powerful CEOs wake up by 6am.4
Waking up early is one of the most important challenges during these 30 days
and one that should be followed without questioning.
Now, because a huge part of this 30-day challenge will be your morning ritual,
you need to make sure that you have enough time for it between the time you
wake up and the time you need to start work or university.
The morning ritual can be found at the end of the book and consists of your
morning workout, a cold shower, cooking, and some other, mainly mental,
exercises to get you started for the day.
This will take you approximately 3 hours to complete, depending on how fast
you can cook and how focused you will be during your workout and the other
activities.
You can decide for yourself whether you want to wake up anywhere between
5am-7am, although I would strongly advise you to wake up at 5am and start
your work earlier.
Challenge No. 3: Morning Workout
The sound of the alarm clock in the morning can be violent, I know.
This violent ringing can rip you out of your rest and can instantly put you in
bad mood.
Even if you have enjoyed a good 7 to 8-hour sleep, your mind takes some time
to recover and the bad mood might take some time to disappear, affecting your
drive and action taking.
Your morning routine, however, requires a fully alert and positive mind from
the very moment you wake up.
And this will be achieved with your morning workout.
The morning workout is a circuit-style bodyweight workout that will be
performed right after you leave your bed (Of course, you can wash your face,
go to the toilet, and drink a huge glass of water first).
It’s programmed strategically to wake up your nervous system, get the blood
flowing, kick your hormones into overdrive, and introduce a massive amount
of oxygen to your body, thereby shooting your brain into productivity mode.
If you are not used to this type of training, it might seem a bit demanding in the
beginning but eventually, you will realize that it has to do more with habit than
anything.
You create the expectation that your body has to perform the second it wakes
up. It may resist at first, but with practice, it'll fall in line.
With regard to the nature of the training, to be efficient and effective, the
workout should consist of the following exercises:
They are used to build psychological strength, to cleanse the spirit, to improve
health, and to rejuvenate your whole body and mind. Needless to say, a cold
shower should definitely be part of your morning routine.
Especially when trying to build intrinsic motivation, a cold shower can wake
up your whole body and work as a great tool to help you initiate action and
start getting things done. In our comfort-obsessed modern culture, the benefits
of cold water have long been forgotten. I will list here the most critical:
1) Improves blood circulation. Good blood circulation is vital for overall
cardiovascular health. Healthy blood circulation can also speed up
recovery from a heavy workout. Alternating between hot and cold water
while you shower is an easy way to improve your circulation. Cold water
causes your blood to move to your organs to keep them warm. Warm
water reverses the effect by causing the blood to move toward the surface
of the skin.
2) Improves your mood. A 2008 study called “Adapted cold shower as a
With regard to suggested products, I personally use Bulldog and Kiehl’s. They
are both qualitative brands, with very competitive prices.
You can find many reputable brands out there but make sure to buy products
that are natural.
Using synthetic chemicals in your daily skin care can be just as bad, if not
worse, than digesting unnatural ingredients in food.
You can find the suggested products here:
Bulldog
Bulldog Natural Skincare: Original Moisturiser, 3.3 oz.
Bulldog Anti-Ageing Moisturiser 3.3 oz.
Kiehl’s
Kiehl's Ultra Facial SPF 30 All Skin Types Moisturizer for Unisex,
8.4 oz.
Kiehl's Facial Fuel Heavy Lifting Anti-Aging Moisturizer 2.5 oz.
Challenge No. 6: Eat Healthy and Prepare Your Meals in
the Morning
Most people, sadly, underestimate the importance of a healthy nutrition
schedule.
I am quite sure you are among them.
Let me make a rough guess.
You eat maximum three times per day, whenever you feel hungry, and you
never follow a well-structured nutrition plan.
You rarely cook, you consume a lot of sugar and coffee, and you spend most
of your money in fast food restaurants and take-out.
This needs to change.
Nutrition will be one of the most critical parts of this 30-day challenge.
You need to make sure that your body and mind are constantly getting all the
energy required to enable their full potential.
And this can only be achieved by following a well-organized nutrition plan.
You will focus on consuming healthy foods that can boost your overall
performance levels and at the same time, help you build a well-shaped body.
Here comes the tricky part, however.
Creating a healthy nutrition plan is not an easy thing. It requires preparation,
time, and research.
But there is no need to worry. I am here to make this process easier.
I have experimented a lot with different nutrition plans and this has helped me
create a rough guide that can be adjusted, depending on your goals and
nutritional needs.
I will divide this section into two parts. In the first part, I will cover what foods
you need and what your nutrition plan will look like.
In the second part, I will focus on the preparation and how to consume the
foods you need throughout the day.
Part 1
First off, let’s start with foods you should definitely avoid:
Sugar
Grains
Seed and vegetable oils
Trans fats
Artificial sweeteners
“Diet” and “low-fat” products
Highly processed foods
Put simply, you need to stay away from industrialized products and focus more
on natural ingredients.
Here is a list of products you should enrich your diet with:
Organic meat
Fish (preferably fresh)
Free range organic eggs
Organic Vegetables
Organic Grains
Nuts and seeds
Potatoes
Rice
High fat dairy
Fats and oils
Tea
A lot of water
Now, because everyone has different goals, there is a generic rule of thumb
you need to use depending on whether you want to lose or gain weight.
If you want to lose weight, you need to focus on consuming more protein and
healthy fats and less carbs and calories.
Bodybuilding.com has a great guide that suggests a diet for when you want to
lose weight and build muscle simultaneously. You can find it here.
The trick with losing weight is to fight the main source of your problem,
which is being hungry all the time.
During these 30 days, we will focus on reducing the amount of unhealthy
snacks you tend to consume to satisfy your hunger and focus on consuming
low calorie/low carb foods on frequent intervals to appease your appetite.
If you want to gain weight, however, you need to eat a lot. You will focus on
consuming a healthy combination of carbs, protein, and fat, with carbs being
the dominant source of your calories.
The usual rule here is that you need to consume around 2,500-3,000 calories
per day and that your diet should consist of roughly:
280g Carbohydrates
160-180g Protein
100g Fat
This is not an easy task because I have always been a hard gainer myself and I
have come to realize this can’t be achieved without a well-organized plan.
Before we see how this plan works, below, you will find some great sources
that explain how your meals should look throughout the day to gain weight:
Weight Gain Meal Plan by Bodybuilding.com.
The Skinny Guy Muscle-Gain Meal Plan by Mensfitness.com.
Part 2
When it comes to organizing your meal plan for the day, preparation is key.
During these 30 days, you will have to complete 30 challenges every day.
These are a lot of challenges, which means that your day needs to be structured
in a way that will allow you to have enough time for all of them.
Experience has shown that eating is a huge part of our daily life and we waste a
lot of time in eating and preparing our meals.
Therefore, in our 30-day challenge, we will make sure to reduce the
preparation time to a minimum.
Cooking will be part of your morning routine. But when I say cooking, I am
not talking about your breakfast only.
In the morning, you will prepare all your meals for the day. This process
will take approximately an hour to complete but I assure you, it is worth every
second.
Before you start with your challenges, I want you to read the suggested articles
from bodybuilding.com carefully and create a list of groceries that you need
for your week.
You need to buy all these items either at beginning of the week or go shopping
during the week, but no more than 2-3 times to save time.
After you do that, you will write the meal plan for the week and stick it on your
fridge.
Now you know what to eat every day and you are ready to prepare it in the
morning.
You will also need some plastic containers to store them and also keep them in
your bag during work or college.
Your work or studies will consume almost 8 hours of your day, which means
that during these 8 hours, you need to consume at least one big lunch and two
healthy snacks.
You can leave the rest of the meals at home to eat them when you are there.
This process is extremely efficient and will release you from the constant
confusion you experience throughout the day when you are unprepared and
you have no idea what to eat.
It will also save you money and time, and teach you self-discipline and
planning.
If you need any help while working on it, don’t hesitate to email me at
andrian@thequintessentialman.com to provide some guidance.
There is also a great book called The Life-Changing Magic of Tidying Up: The
Japanese Art of Decluttering and Organizing, which is worth reading.
It is a #1 New York Times best-selling guide to decluttering your home from
Japanese cleaning consultant, Marie Kondo. Marie Kondo has developed the
revolutionary KonMari Method, which is one of the most famous methods for
simplifying, organizing, and storing.
Challenge No. 8: Meditate for 15 Minutes Every Day
Everyone has their own reasons for meditating.
Although we usually relate meditation to spirituality and practices performed
by Buddhist monks, meditation can easily be summarized in the following
sentence:
“Meditation is concentrating the front of our mind with a mundane task so the
rest of the mind can find peace.” –Gene, Layer Cake (2004)
Despite its simplicity and unambiguous definition, the benefits of meditation
are unquestionable:
First, meditation can be a defense mechanism for your mind to help it find an
escape from our fast-paced world.8 In our technology-driven society, we are
constantly surrounded by distractions. Smart phones, social media, news
platforms, and several other channels have become an integral part of our
reality. The huge amount of input we receive each day can affect our emotional
and psychological state dramatically. Meditation can help us embrace a mental
rest, which is much needed to perform effectively in our modern society. It
restores our brain’s balance and our sense of overall calm and well-being.
Second, meditation can increase your attention span and focus. Meditation can
work as a mental workout for your mind the same way building muscle works
for your body.9 Our focus is a very delicate skill that requires a lot of training
to be mastered. If you experience difficulties interacting with people or
focusing on specific tasks for a long time, you definitely need to work on your
focus and meditation is one of the numerous ways to do that.
Third, meditation can help you feel comfortable in your own skin. The
constant stream of input we face each day often carries messages of what we’re
supposed to think or feel. Random people express their opinions as if they
were facts. Advertisers try to convince us that buying “top class” products will
make us feel more alive, and so forth. Meditation allows us to be alone with
our own thoughts and discover what we really think about the world and
ourselves.
Forth, meditation can help you relax and be in the moment. Being present is a
very understated term in a person’s life. Presence can help you disengage
yourself from “earthly problems” and allow your mind to become immersed
in the totality of the moment you are experiencing. Additionally, being in the
moment can help you:
Be sharper
Be funnier
Be less needy
Be more self-amused
Draw good emotional state from within
Become more sexual
Meditation is a mental training that enables you to control your own thoughts,
instead of letting others control them. It creates a deep inner discipline, and
helps you emit a healthy vibe that instantly elevates your value and personal
image.
It goes without saying that meditation should be practiced daily to experience
all its benefits. During these 30 days, meditation will be part of your morning
routine.
Although there are many ways to practice meditation, for the purposes of this
challenge, I will list here the two most effective ones: guided and mindfulness.
Guided
This is one of the most popular forms of meditation and it involves a person
who will mentor you through the meditation process by using his voice as a
guide.
Usually, this person is trying to calm you down, by narrating an imaginary
situation where you feel safe and protected. The guide actually works as your
inner voice that can help you focus on your breathing in case you can’t do it
for yourself.
Of course, the guide doesn’t need to be a real person. There are numerous apps
or websites you can use for guided meditation. The one I have been using for
many years is Calm.com
It provides many voices to choose from and it also gives you challenges to
work on each day to make the meditation process a regular practice.
Mindfulness
The goal of mindfulness meditation is to relax and calm your restless mind.
Mindfulness meditation seeks to quiet the thoughts clamoring for your mind
and to direct your attention to one thought or sound that serves as your
“anchor”. Your anchor could be the sound of water flowing, the repetition of a
word, or even your own breath.
It is normally performed in 15-30 minute sessions. It’s a wonderful tool for
relaxation and it can act as a starting point for spiritual work or another form
of meditation.
Simply observe the sensation of the breath entering your nose/mouth, entering
and filling your lungs, and then being released through your nose/mouth. As
thoughts come into your mind, try to dismiss them and get back to focusing
and observing your breath.
Entrepreneurship
Marketing
Psychology
Finance
Trading
Economics
A great piece of advice I can give is that, whatever the topic you pick, I would
strongly recommend that apart from the big news agencies that might cover the
topic, you should also read renowned bloggers who have a level of expertise
on the area.
These sources are extremely valuable and can sometimes offer insider
information, which would otherwise be impossible to find.
If you experience trouble finding the right topic for you, don’t hesitate to
contact me at andrian@thequintessentialman.com and I will share my thoughts.
cambridgebrainsciences.com
brainturk.com
quantified-mind.com
Challenge No. 11: Dress Well
Whether you like it or not, most people make a snap judgment of you within
the first 3 seconds of meeting you.
This brief judgment might change later on when you interact with them, by
exhibiting different character traits, for instance, but why not start with a
competitive advantage compared to others?
We are still governed, to a huge degree, by our primitive instincts and although
we try hard to achieve higher levels of consciousness, the primitive mind will
always be there dictating most of our thoughts and actions.
Your style and outer appearance is a great weapon and should be used
extensively to support your inner and more authentic self.
Additionally, your style says a lot about you and as Charles Bukowski very
elegantly stated in the past:
“Style is the answer to everything.
A fresh way to approach a dull or dangerous thing.
To do a dull thing with style is preferable to doing a dangerous thing without it.
To do a dangerous thing with style is what I call art.”
There is also a great association between style and self-respect.
Usually, if you dress like you respect yourself, other people will respect you,
too.
It isn’t a matter of being metrosexual or a style geek, it’s more about giving the
impression of a person who actually values and cares about himself.
A man of value presents his best self to the world every single day.
As you begin to dress well, every day, you will notice how well people
respond to you, as well as how dressing well affects your mindset in a positive
way.
For the next 30 days, you need to dress your absolute best.
And by absolute best, I am not implying that you should wear a suit or a tuxedo
every day.
I am just suggesting that you should get rid of your sloppy outfits and create a
personal style that communicates respect and elevates your personal image.
Now, although I am pretty confident about my style knowledge because I have
spent countless hours trying to refine my personal style, and I still do, I haven’t
really invested in drafting a style guide yet.
There are, however, some great websites that specialize on men’s fashion that I
approve of, and you can definitely take some serious style advice from the
guides they suggest. Some of them include:
Additionally, if you have any questions or grey areas you would like to
discuss, just send me an email at andrian@thequintessentialman.com and I will
send you my comments and directions.
You will realize that once you start initiating small talk, and become
comfortable with doing that, fear will be just a distant memory.
My experience has shown that no matter how self-conscious I might feel about
engaging a stranger in small talk, most people will feel just as shy and insecure
as I do. For example, when I think back to the numerous times I have
approached girls and they have been shaking because they weren’t expecting
me to come over and talk to them.
Now, with regard to the challenge, you need to initiate small talk with 4 people
every day. More specifically, I want you to start a conversation with 2 strangers
and 2 acquaintances - close friends don’t count.
You can decide for yourself who these people might be but a suggested action
plan looks like this:
Morning
During your commute from home to work or university, I want you to stop at a
coffee shop that is not extremely crowded and after ordering your coffee,
initiate small talk.
Ask the barista about their day and make a compliment about their hair or
outfit.
If you feel that the discussion flows, stay more because this will boost your
confidence. When you feel that the discussion fizzles out, tell them that you
need to leave and wish them a great day.
During Work or University
Approach a colleague or a student in your class and ask them about their day.
Bring up a work or class related topic and discuss it with them while being
polite, keeping eye contact, and smiling. Again, as discussed above, if you feel
that the discussion flows, stay more because this will boost your confidence.
When you feel that the discussion fizzles out, tell them that you need to leave
and wish them a great day.
Depending on how your schedule looks, try and repeat the morning “routine”
but in another place like a mall, a bar, or a small shop. Don’t return home
unless you have initiated a small talk with another stranger.
This daily exercise will not only improve your social skills but also your
networking skills.
Obviously, after some point, you will need to initiate small talk with the same
people because during these 30 days, you will not be able to constantly meet
new ones, especially at work or university.
That’s not a bad thing though. You will see that constantly interacting with the
same ones will create better connections and increase your likeability.
They set alerts for their most important vendors and their best customers, and
they save the rest for after they finish their most important work.
The idea behind this technique is that it helps you find a healthy balance
between your work and your breaks.
Doing work without a break usually leads to burnout and taking inconsistent
breaks can distract you from your working flow.
Another huge parameter of the technique is that it suggests that no distractions
should be present during the work, which means that if you are doing your
work on your computer, you should focus on the programs and websites that
are relevant to your work. The rest of the programs and websites should
remain closed.
No Facebook, no Twitter, no news sites, no email.
If for any reason you need to interrupt your task because a meeting is
scheduled or something unexpected comes up, you need to either end your task
right there or inform the party who distracted you that you need to meet later.
If you decide on the latter, Cirillo suggests the "inform, negotiate, and call
back" strategy:
Eliminate distractions
Work in short periods
Take regular breaks
Negotiate unexpected distractions
After the 30 days, you will have contacted at least 30 people and most likely, at
least 50% of them will contact you back. Just be careful not to lose track of
them and don’t offer to meet them when you don’t really have time.
The purpose of the networking challenge is mainly to get you out of your
comfort zone and get you started initiating contact with people.
Once you get used to this, you can move to the next step and start building your
relationship with them.
This is not an easy task but I will list here some useful pieces of advice
suggested by Silicon Valley’s most notorious networker, Adam Rifkin, in an
interview he gave at Barking Up The Wrong Tree:
Good relationships are built little by little, and there are no shortcuts, so
do not try to push the relationship to progress faster than is natural.
You’re not going to be able to check in with everyone all the time. So
prioritize the people you’d most like to be influenced by, and look for
special opportunities to reconnect with them regularly — not just
birthdays and anniversaries but whenever you learn a piece of
information, find a job listing, or make a connection that could be
relevant to them.
Once in a while, think of two people who should know each other but
don’t, and introduce them. Follow through with them later to learn from
whether that introduction was worthwhile, so you can get better at making
introductions. Practice!
Imagine you got laid off today. Who are the 5-10 people you’d write to
for advice? Make sure to invest in those relationships regularly, not just
when you have an urgent need.
Look at the 5-10 people you’ve spent the most time with in the last 3
months. Are you happy with the way they’re influencing you? If so, find
another person who belongs in that group and invest in that relationship.
(If not, change the way you’re spending your time! How you spend your
time determines so much in your life.)
1. You succeeded in a personal endeavor and you feel excited and powerful.
2. You were treated unfriendly by someone in your close environment and
you feel hurt and powerless.
Now I want you to imagine the two different poses you would adopt in those
scenarios.
Obviously, in the first one, your success and excitement will prompt you to
open up and feel comfortable in your surroundings.
In the second one, however, you will most probably close up and isolate
yourself.
Those are two instinctual non-verbal behaviors that can be observed in every
living human being. They are poses we adopt unconsciously and are strongly
associated with a number of biological and sociological factors.
Body language experts suggest that non-verbals govern how other people think
and feel about us.
The real question, however, is, do our non-verbals govern how we think and
feel about ourselves?
As a matter of fact, there is some evidence that can support this argument.
When something or someone makes you smile, for instance, you feel happy.
However, try and force a smile for around 20 seconds. You will feel happy
afterward.
When it comes to power, it also goes both ways. When you feel powerful, you
are more likely to adopt a power pose, but when you decide to adopt a power
pose on purpose, you will most likely feel powerful.
Amy Cuddy, who is an American social psychologist known for her research
on stereotyping and discrimination, emotions, power, nonverbal behavior, and
the effects of social stimuli on hormone levels, has done an extensive research
trying to justify the duality of this concept.
More specifically, she focused on whether the way our minds can change our
bodies the same way our bodies can change our minds.
What she eventually discovered is that, as a matter of fact, they can.
In her research, the candidates were asked to adopt first a power pose and later,
a weak pose.12 Afterward, she measured the level of two specific hormones in
their blood, testosterone and cortisol.
Testosterone is a hormone found primarily in males and it is mainly associated
with dominance, and cortisol is a hormone that is released in response to
stress.
What Amy Cuddy discovered after conducting the research was that after the
power pose, the candidates showed high levels of testosterone and low levels
of cortisol in their blood and after the weak pose, the exact opposite.
This amazing finding leads us to the conclusion that your body can actually
influence your mind.
This idea is equivalent to the fake it ‘til you make it principle, but it is actually
researched by experts in their field, thus making it more credible.
And that is why power posing and good body posture will be one of your main
challenges during these 30 days.
Power posing and a great posture will severely impact your confidence,
assertiveness, and the respect you communicate to others.
A good posture also reduces the risk of arthritis, prevents muscular pain, and
keeps your joints in their correct alignment, thus improving your overall
health and physical condition.
You need to make power posing an integral part of your everyday life. Even if
you find it difficult, you need to fake it. You will fake it until you forget that
you are faking it and you will become it.
Apart from the fact that a power pose will be part of your morning routine
before you leave for work or school, I want you to be consciously aware of
your posture all the time. You should never allow yourself to slouch or revert
to your old bad posture habits.
Also, whenever you feel weak or sad about something that happened
throughout the day, take a two-minute break and practice a power pose.
You can find many different power poses only by making a simple Google
search on the term.
As you can see, assertiveness is the sweet spot between passivity and
aggression.
This is very crucial to understand because most people fail to identify this
sweet spot and usually end up confusing assertiveness with
aggression. Assertive does not mean aggressive.
If you want a more compact and to the point explanation of assertiveness, I also
have my personal definition for it:
“Assertiveness is a gentle demonstration of dominant characteristics.”
It is a combination of healthy confidence, and the ability to stand up for
yourself and your rights, but without disrespecting the rights of others.
When you’re assertive, you are direct and honest with people. You don’t expect
people to read your mind about what you want. If something is bothering you,
you speak up; if you want or need something, you ask. You do all this while
maintaining a calm and civil demeanor.
It is also important to note that assertiveness won’t always get you on the
positive side of things. People will almost certainly disagree with the majority
of your requests and opinions, but it is within their right to do so. When this
happens, a well-calibrated person never loses their temper or control. You
understand others’ opinions and embrace a “let’s just agree to disagree” frame
of mind. Being assertive doesn’t mean that you will always get what you want,
but it means that you feel freer because you will know how to express what you
want.
Now that you have a more concrete idea of what assertiveness actually is, it is
time to get a bit more practical and suggest some useful ways that can help
assertiveness become a strong part of your daily interactions.
1. Embrace Assertiveness as a Mindset
Before we jump into more specific/in depth examples of assertiveness in
action, it is crucial to understand that the first step to becoming more assertive
is to embrace assertiveness as a mindset. If you don’t understand the
fundamental principles of assertiveness and how they can impact your life, you
will end up trying to fake an assertive behavior and this will most certainly
have a negative effect on you.
I can understand that a mentality shift is quite a tricky process but don’t
undervalue the power of suggestion when it comes to imposing certain ideas
and behaviors on your new self. Yes, it will take time and yes, it will feel a bit
awkward in the beginning but that’s okay. Embrace the process and you will
start enjoying the benefits of assertiveness in no time.
2. Harness the Power of Body Language
Assertiveness, like most of the behaviors associated with confidence and
control, are principally demonstrated in a non-verbal way. As usual, the major
ingredients of non-verbal assertiveness are eye contact, tonality, and posture.
Eye Contact
Keeping eye contact while communicating your need is crucial to eventually
satisfying it because it demonstrates how serious you are about it. This is,
however, a very elegant process and there is a thin line between creepiness and
assertiveness when trying to do it right. Micro-expressions can easily betray
your intentions and miscommunicate your message. A relaxed eye contact that
sub-communicates confidence and compassion is usually a great way to go.
Tonality
Deep tonality is always important because it communicates dominant
masculine polarity, but when it comes to assertiveness, things are a bit
different. Yes, deep tonality is still crucial but it also needs to be combined with
the right amount of playfulness and sarcasm. It goes without saying that the
temptation of adopting a more aggressive tone will always be present.
Managing to escape this point, however, differentiates people who really
understand assertiveness from those who don’t. Especially when it comes to
male-female interactions, the right combination of all these elements is a huge
attraction spike.
Posture
A great posture is a strong non-verbal indicator of confidence and dominance.
We mentioned already in the power posing challenge that standing in a posture
of confidence, even when we don’t feel confident, can affect testosterone and
cortisol levels in the brain, and have an impact on how successfully we can
communicate our message.
3. Stop Justifying Yourself. Justification is a Weakness
Regardless of how much attention we give to the idea of honesty and its
importance in the development of a strong and congruent character, when it
comes to assertiveness, justification is a weakness. Whether we like it or not,
assertiveness is a notion strongly associated with the idea of power. Any
behavior that attempts to jeopardize this idea will most likely lead to a false
attempt to demonstrate an assertive behavior.
The more we familiarize ourselves with social interactions and behavioral
dynamics, the more we come to understand that emotions and feelings usually
triumph over logic and likewise, grandiosity over humility.
4. Pay Attention to Your Frame
Another crucial characteristic of an assertive character is the ability to
understand and eventually hold an assertive frame. This is not rocket science.
This simply implies that you should be able to support your arguments and
speak up for yourself. You shouldn’t allow others to talk over you or insult
you. By no means am I implying that you should start verbal fights. What I am
suggesting is that you should be able to control your emotions, as I will
explain below, and try and constantly communicate support for your opinions
with thorough and respectable arguments.
5. Carefully Manage Your Emotions
A common similarity noted among passive and aggressive men is that
they both fail to understand other ’s intentions, hence they react over
emotionally. Aggressive men, for instance, fail to understand the frame
communicated by others, thus ending up exerting their will through physical,
mental, and emotional force.
Passive men, on the other hand, because of their inability to understand
other ’s views and opinions, constantly submit their will to the will of others.
They try to please everyone in a very needy and sometimes creepy way that
eventually makes both themselves and their surroundings miserable.
Drawing from the two extreme behaviors demonstrated by aggressive and
passive men, we come to understand the importance and power of
assertiveness. Assertive men embrace the balance between passivity and
aggression but in an emotionally intelligent way. They understand that
although it is important to care for others, firstly, you cannot please everyone
and secondly, you cannot satisfy other people’s needs if your needs are already
unsatisfied.
The five suggested methods are the cornerstones of an assertive character and
what I have used extensively in my life to embrace assertiveness as a mindset.
Cultivating your assertiveness is a more extensive challenge that can be broken
down to smaller ones. I decided to introduce assertiveness as a single challenge
because it needs to be viewed from a holistic perspective and all methods need
to have a connection during any interaction.
It will take some time to feel comfortable in your new assertive skin but I can
assure you that after the 30 days, you won’t be able to recognize your former
self.
Even before the age of digital distractions, people could remember only about
10% of what was said in a face-to-face conversation after a brief distraction,
according to a 1987 study that remains a key gauge of conversational recall.13
Researchers believe that our listening skills have been reduced even more
since then because of the rise of multitasking and the digitalization of our lives.
Additionally, most people can think more than twice as fast as the average
person talks, allowing the mind to wander.
The failure to listen well not only prolongs meetings and discussions but can
also hurt relationships and damage careers.
However, it is possible to improve your listening skills—first, by becoming
aware of the ways you may tune others out.
The most common reasons you fail to listen are:
You are busy thinking about what they want to say next.
You listen only long enough to figure out whether the speaker's views
conform to your own.
You filter and judge others' talk based on pre-existing assumptions,
expectations, and intentions.
You are distracted by your phone or other outside stimuli.
Learning to listen whilst in a conversation or a meeting will be one of your
challenges during these 30 days.
I consider listening such an important skill because individuals who know how
to listen are considered more knowledgeable, authoritative, respectable, and
likeable.
Listening will also help you manage your emotions better, absorb more
information, and eventually create deeper connections.
Before a conversation:
• Clear your mind of distractions by doing “brain dump”, making notes or task
lists you can easily pick up again later.
• Make a list of questions or topics you want to cover, to prevent brain freeze.
• Plan in advance to limit the time you spend talking to 20 or 25% of the
conversation.
• Drop any assumption that you already know what the other person will say.
• Put down, ignore, or turn off phones, other mobile devices, and computers.
• Paraphrase what you think the speaker said and ask if you're on target.
• Ask clarifying questions to sharpen the focus of the conversation.
But becoming an adult man shouldn’t mean that you completely extinguish
your boyish spirit and vitality.
Indeed, an irrepressible boyishness is essential to a life of fun, humor, and
happiness. Even though becoming a man means putting away some childish
things, playtime shouldn’t be one of them.
Play boosts our optimism, increases our positive emotions, and if performed
with others, gives us a sense of belonging and community. According to Dr.
Stuart Brown, the head of the National Institute for Play14 (yes, it’s a real
institute), although we think the opposite of play is work, it’s actually
depression.
Play is also essential to having healthy relationships with others. To quote the
National Institute for Play:
“Play refreshes a long-term adult-adult relationship; some of the hallmarks of
its refreshing, oxygenating action are: humor, the enjoyment of novelty, the
capacity to share a lighthearted sense of the world’s ironies, the enjoyment of
mutual storytelling, the capacity to openly divulge imagination and fantasies.
These playful communications and interactions, when nourished, produce a
climate for easy connection and deepening, more rewarding relationship – true
intimacy.
Take play out of the mix, and like the oxygen deprived cyanotic, the
relationship becomes a survival endurance contest. Without play skills, the
repertoire to deal with inevitable stresses is narrowed. Even if loyalty,
responsibility, duty, and steadfastness remain, without playfulness there will be
insufficient vitality left over to keep the relationship buoyant and satisfying.”
Needless to say, play should be an important part of your day and will be one
of your 30 challenges during these 30 days.
Play will be the first item in your evening routine because it will help you relax
after a stressful day.
Play can be manifested in many ways but it is up to you to decide what type of
play you enjoy the most.
You don’t need to overcomplicate things. Just think of an activity you enjoy
doing and perform it for one hour.
One thing to note here is that you need to be extra careful not to lose track of
time and exceed the one-hour of play because you will not have time for the
remaining challenges.
Play is beneficial but it is also addictive. During these 30 days, we will stay
away from addictions.
I guess that this famous ancient Greek storyteller had a good reason to say that.
I don’t really know what that reason was but I can certainly say that gratitude is
one of the hallmarks of a life well lived. It is a virtue that profoundly impacts
your personal happiness and the quality of your relationships.
The problem, however, is that we rarely realize that. Although gratitude could
be an important part of our everyday lives, we rarely take some time to express
gratitude both to ourselves and also to people who have helped us in some way.
I remember, from a very young age, I had a very vague idea of gratitude and
how to express it. I often criticize my parents ‘til that day for not being able to
help me understand how important gratitude is to people and how much it can
impact our relationships.
There are countless times when I have been touched by small acts of gratitude
by people in my surroundings, thus understanding how much it can affect my
perception of them.
There are countless times when I have expressed my gratitude to others and
they simply didn’t respond to my act, leaving me with a feeling of despair and
confusion, and somehow discouraging my attempts of expressing my gratitude
toward others in the future.
Another great confusion with regards to gratitude and the way we experience it
is that sometimes, we take it for granted and we ignore expressing it.
We often assume that people either get thanks from other people or that they
just somehow know how grateful we are for what they do. We are usually
wrong on both counts.
Every day during your evening routine, you will take some time to express
personal gratitude for things you achieved during your day and also personal
achievements of your past.
Write them on a piece of paper and take some time to reflect on them.
You will also create a list of people you will express your gratitude to next
time you see them. These can be your family members, your
girlfriend/wife/partner, your close friends, people who have helped you in the
past, and even people who do a simple service for you like waiters or cashiers.
Theodore Roosevelt
Thomas Jefferson
Charles Darwin
Benjamin Franklin
Andrew Carnegie
Ralph Waldo Emerson
Winston Churchill
Also, one extremely important thing to have in mind is to never assume that
your life is boring. You are the hero of your own story and everything you do,
even if you consider it simple or mundane, should be expressed through
appreciation and grandeur.
This mentality will not only impact your journaling but also your self-esteem
and self-gratitude.
Now, with regards to the practical aspects of journaling, during these 30 days,
you will be filling your journal entry during your evening routine (this will be
found at the end of the book).
Also, I would strongly recommend a physical journal instead of using your
phone or your computer. Physical writing can help you disengage yourself
from the digital world that is present in your life throughout the day, and can
also give you a vintage feeling, thus inspiring you to write more.
I would suggest buying an old-school journal and also a nice pen to write with
Challenge No. 27: Create a Task List
Have you ever wondered why when it comes to productivity and time
management, most people fail dramatically?
Well, I have and after experimenting thoroughly with different productivity
systems, I realized one important and unquestionable fact.
Our brain has very limited processing power that it can use throughout the day.
Most people, however, don’t realize that. They think that they can consume
endless amount of information and that the brain will still function properly.
That is a rookie mistake most of us make when we decide to introduce
efficiency and productivity in our lives.
Especially in our overly digitized age, where information is so easily
distributable and accessible, it’s quite common to become distracted by random
sources that most of the time are irrelevant to the actual work you are doing.
Needless to say, the need for an effective time management and productivity
system is needed now more than ever.
In challenge No. 15, we introduced the Pomodoro technique, which can help
you work in a more structured way. In this challenge, we are going to
introduce a simpler but also critical productivity method: the task list.
The power of a simple daily task list is unquestionable.
World-class productivity guru, David Allen, mostly known for his renowned
time management method, “Getting Things Done”, suggests that the best way
to organize yourself and keep moving through your personal projects and
your everyday work is to get it all out of your head and onto paper or into
some other format as quickly as possible so that it's manageable and
prioritized.15
Allen's premise is simple: our productivity is directly proportional to our
ability to relax. Only when our minds are clear and our thoughts are organized
can we achieve effective productivity and unleash our creative potential.
So the purpose of this challenge is to create a task list every day that focuses on
your work or your studies. You don’t need to add your challenges in that list,
because I have created a separate task list for that especially.
Both lists are going to be evaluated during the evening (during your evening
routine) and after that, you are going to create a new list for the next day.
There are two things you should have in mind while creating the list:
1. You should definitely create the list the day before. This is quite important
because firstly, you release your mind from the worry of creating the list
in the morning and you enjoy a more relaxed sleep. Secondly, because in
the evening, you can better evaluate your options based on your progress
the day before.
2. Your list needs to be very specific and shouldn’t include more than 5 tasks
every day. I mention 5 tasks because people usually overestimate their
capabilities and time management skills and eventually end up finishing
less than 2-3 of them. This doesn’t really help to the “enjoy small wins”
mentality, as it will be discussed in challenge no. 30.
Now, because I don’t want you to get confused and start adding random tasks to
your list, I will give you an example of what a well-specified task list looks
like by taking a random daily task list from my schedule:
- Write 1,500 words
- Promote in social media and other channels
- Fix WordPress bug
- Answer emails
- Contact partners
The tasks here are quite random but also quite usual for my daily life because
they all have to do with my main activity, which is blogging.
The tasks are listed by level of importance, which suggests that I am not
allowed to move to the next task if I haven’t completed the previous one.
I seriously can’t stress how important this is.
Let me repeat it one more time: “I am not allowed to move to the next task if I
haven’t completed the previous one.”
This happens for three reasons:
If you get distracted or start procrastinating, don’t freak out and enter a
downward spiral; just gently come back to your most important item on the
list.
You can take my task list as an example and adapt it to your own working
schedule. If you are a student, for instance, your task list could look something
like:
- Finish exercises from Chapter 2 of subject X.
- Watch 1h lecture on subject X and take notes.
- Explain to myself or to another person what I learned (if you can’t explain
it, you don’t know it).
- Plan my studying schedule for the next weeks.
- Answer my emails.
If you are a professional, you can use my task list as an example and replace
the 1,500 words task with your most important task, which can vary from
coding to creating a power point presentation or working on a marketing
report.
If you experience trouble along the way and see that your task-list skills
require some refinement, please don’t hesitate to contact me at
andrian@thequintessentialman.com.
1. You will need to complete the 30 challenges spreadsheet every day and
tick every challenge you managed to accomplish.
2. You will need to complete your task list for the day, as mentioned in
challenge 29, which is created the night before and is devoted entirely to
your work or your studies.
Although the idea of completing all challenges and tasks might sound
challenging and overwhelming, I took care of your daily schedule to make
your tasks and challenges easier to manage.
With my guidance in mind, and your will and self-discipline as a guide, you
will see that the challenges aren’t just feasible but you will keep craving them
day after day.
This is How Your Day Will Look
Congratulations for checking out the challenges and I hope that you read every
challenge carefully to understand their importance and the impact they will
have in your life.
Now it is time to put some order into these overwhelming challenges,
otherwise, you will find it impossible to accomplish all 30 of them every
single day.
After careful consideration of every challenge, I managed to identify the time
of the day when each challenge can be performed more effectively and below, I
present you the way this can be done.
We will divide your day into four major parts:
Morning routine
Commute-Work-Commute
Free time
Evening routine
Morning routine
The morning routine is probably the most important part of your day because
during that time, you set the foundations for the rest of your day.
During the morning routine, we will focus on challenges that aim to wake you
up, motivate you, inspire you, help you focus, and give you strength to
continue your day in full power.
This is what your morning routine will look like:
Wake up at 5am.
Perform your morning workout - Duration: 30 minutes
Take a cold shower - Duration: 10 -15 minutes
Take care of your skin – Duration: 5-10 minutes
Cook and eat – Duration: 45 minutes-1 hour
Clean and eliminate clutter – Duration: 15-30 minutes
Meditate – Duration: 15 minutes
Read articles – Duration: 15-30 minutes
Play Brain Training Games – Duration: 15 minutes
Dress well and get ready for work – Duration: 15 minutes
Read your “Conquer your fears” speech (Challenge No. 12) - Duration: 5
minutes
Your morning routine will take approximately 3 – 3.5 hours to complete but
this is the ideal time because after these 3 hours, you will start your work
completely awake and your mind will be functioning extremely well.
Commute-Work-Commute
I have calculated 10 hours for your work and commute to help you organize
your time better. This, however, can change depending on your schedule and
responsibilities.
During these 10 hours, you will focus on most of your social and productivity
challenges.
More specifically:
During this time, you will also need to make sure to accomplish challenges that
might occur any time during the day. These challenges are:
Take care of your posture and use power posing whenever you feel weak.
Use the 2-minute rule.
Listen.
Be assertive.
Don’t argue.
Be honest.
Eat every 3 hours.
No Masturbation and Internet Porn.
Free time
Free time will be around 2 hours after you finish work.
During this time, you can decide whether you want to work out, hang out with
some friends, or just chill.
The most important thing to have in mind, however, is that during these two
hours, one of them should be extremely enjoyable. This is the hour where you
play.
The nature of the play depends solely on you. You might decide that working
out is considered play, for instance.
Whatever you decide, make sure to have fun with it.
Evening routine
After such a long and stressful day, you will use the evening routine as an
opportunity to calm down, self-reflect, and introspect.
The evening routine will last for about 2 hours and the challenges included are:
Conclusion
Sustaining an effort is the most important thing for any ambitious endeavor.
The way to be successful is to learn how to do things right, then do them the
same way every time.
Over the length of these 30 days, a correlation will appear between the effort
you put into completing these challenges and your overall success as an
individual.
It may not show from one day to the next, but in the long run, superior effort
will be reflected in the way you perform and the way you experience your day-
to-day events.
There is a surprisingly subtle distinction that differentiates successful from
unsuccessful individuals. That subtle distinction is reflected in small habits and
daily rituals.
These small habits and daily rituals might seem overwhelming, they might tire
you and they might push you to your limits.
But there is one thing about them that I can absolutely guarantee: They work
and after these 30 days, your life will never be the same.
And by the way, here is a picture of my dog, Tony:
Sources
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capacity.” UC Berkeley News Center. February 22, 2010.
[2] Courtney Rubin. “Why Morning People Rule the World.” Inc.com. July 14,
2010. http://www.inc.com/news/articles/2010/07/research-says-morning-
people-are-more-proactive.html
[3] Robert Preidt. “College Night Owls Have Lower Grades.” ABC News. June
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[4] Tim Dowling, Laura Barnett, Patrick Kingsley. “What time do top CEOs
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think.html
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