Indians are growing fatter, and the problem is biggest for wealthy women, shows NFHS data

  • According to the fifth round of the NFHS conducted between 2019 and 2021, about 6.4 per cent of women and 4.0 per cent of men aged 15-49 are obese.
  • According to the survey, in 2019-21, about 11 per cent women in the 40-49 age group were found to be obese, and the same for men was about 5.7 per cent, both of which were above the average national obesity rates.

16 frameworks you can use to become a great writer, public speaker & storyteller

The best communicators rule the world.

But 99% of people struggle to share their ideas in a clear & compelling way.

So here are 16 frameworks anyone can use to become a great writer, public speaker & storyteller 🧵

Write with a specific, one-person audience in mind.

It's counterintuitive – but if you try to write for everyone, you'll end up writing for anyone.

When you try to write for everyone, your writing becomes shallow.

You sacrifice the nuance & subtle dynamics – losing what Hemingway called the Iceberg principle.

Before writing anything ask yourself:

"How do I want my audience to feel?"

The stronger the emotion, the most memorable & compelling your writing will be.

Storytelling is not about you, it's about your audience.

"If you can tell a story, people will like you.

If you can tell your story, people will love you.

If you can tell their story, people will do anything for you."


The Hero's Journey is great, but it's too complicated.

To make things easier, use the "Go-to Story" Framework.

Every story should have these 3 components: adventure, adversity & triumph.

Many writers struggle to create resonance because they just tell factual truths.

Instead, learn to tell "Emotional Truths".


No one cares if a story follows the "right" chronological order.

They only care if the story's good.

So you can connect stories from different times & moments to make it all feel more relatable & emotionally true.

When a story is hard for people to relate to, use it as an open-loop hook.

Then, use the context and internal struggles to share an universal lesson.

But avoiding giving away too much context as well.

Instead, drop your audience right in the middle of the action off the bat.

There are 3 stages for becoming a great speaker (or writer):

1. Competence
2. Strategy
3. Tactics

The problem?

Most people focus on #3 & completely ignore the 1st two pieces.

Ask subtle questions (& don't give your audience the answer).

Make them feel like they came up with it.

Push yourself to practice conciseness.

If you learn to be concise, you'll become both a great writer & a great speaker.

h/t @jmikolay

Don't write articles – write songs.

Vary the length of your sentences to add cadence. Play with white space, formatting & punctuation.

Musicality makes you memorable.

The secret of the most eloquent speakers:

They write. A LOT.

Writing helps you crystalize & build a deep understanding of your ideas.

As a result, you become much more eloquent.

Writing As 24/7 Customer Service

Use writing to create infinite copies of yourself (& your thinking).

Find the most common questions people ask you & write articles about them.

Next time someone asks you, share the article.

“The music is not in the notes, but in the silence between.”

This is also true for great speeches.

The same way you learn to master your tone & your voice, learn to command silence.

That's it!

These frameworks come from this webinar with @dickiebush, @Nicolascole77 & @RobbieCrab 👇

It's a must-watch for everyone trying to become a sharper communicator – check it out!

For more frameworks (& way more action), hop aboard the next Ship 30 for 30 cohort:

Originally tweeted by Daniel Bustamante 🛠 (@dbustac) on September 29, 2021.

The story of Visa and Amex: With low market share, how is Amex 2X of Visa’s revenue

Visa Market Share – 52.6%
Amex Market Share – 19.6%

Visa Revenue 2022 – $29.3 B
Amex Revenue 2022 – $50.6 B

What is the secret of American Express?

Visa/Mastercard are card networks. Their main role is information sharing. When you swipe your card at a POS Machine, how does your credit card issuer know which merchant to transfer the money to?

Your card doesn’t individually maintain a record of all merchants who can accept credit cards.

Instead it ties up with a card network e.g. Visa/MasterCard. Any merchant that has Visa as a network service provider can accept payments from a Visa card.

When the merchant’s bank (acquiring bank) is registered on the card network, the network is completed. Card networks save banks the hassle of onboarding each merchant and maintaining the infrastructure.

Let us see how a typical credit card transaction works.

There are 3 steps – Authorization, authentication and settlement.

1) Cardholder uses their credit card to pay a merchant
2) Merchant shares card details with acquiring bank
3) Acquiring bank forwards these details to the card network
4) Network sends a request to the issuing bank to authorise the payment.

5) Issuer validates the details, available limit, and if everything matches, it approves the transaction
6) Network sends the confirmation to the acquirer who in turn sends confirmation to the merchant
7) Customer gets a receipt to confirm the payment

8) At the end of the day, merchant sends all transactions details to the acquiring bank
9) Acquiring bank asks network to settle the transactions
10) Network sends payment request to the issuing bank

11) Issuing bank transfer funds minus interchange fee
12) Card network takes a cut and transfers funds to acquiring bank
13) Acquiring bank transfers funds to merchant – merchant discount rate (MDR).

Merchants pay this MDR to receive credit card payments which increases sales and they don’t have to give credit to customers. Bulk of this MDR would go to the issuer since they are providing the free credit and taking the risk of customer default.

The acquiring bank for its own services and Visa will also charge a small fee for maintaining this network.

Visa is like a toll collector where it charges a fee for transferring funds, similar to how we pay toll for using roads which is used for maintaining the roads.

How is Amex different?
As we saw, the biggest cut goes to the issuer and that is Amex’s secret. American Express issues its own cards to customers. It acts as an issuing bank as well as the card network.

This is known as a closed loop system – where Amex controls each and every part of the transaction. It issues the cards, maintains the network, onboards each and every merchant individually and collects payments from cardholders.

This slows down the growth and volumes are lower but it gives Amex more control and a bigger role in the transaction.
Visa/Mastercard work on an open loop system – they don’t issue their own cards.

Any financial institution which is partnered with Visa can accept payment from Visa cards. You may have noticed that Amex cards are not accepted everywhere and almost all merchants accept Visa cards. This open loop system is one of the main reasons.

How does this affect American Express revenues? It earns from
– discount fees from merchants
– interest income
– annual card fees
– other fees (default penalties/forex/rewards)

Discount revenue from merchants and interest income is the main differentiator. Visa and Mastercard can’t earn interest income since they are just networks and not issuers.

Have a look at Visa’s revenue sources.

While Amex earns from interest income, its real cash cow is merchant revenue (60%).

How does it earn so much from merchants?

Amex’s whole main strategy revolves around getting customers to spend on its cards.

Amex earns substantial revenues from annual fees and high-spending cardholders. Amex invests these revenues in incentive programs and offers for customers. This leads to higher revenues for merchants and higher transactions.

Compared to other card networks, it charges a higher MDR but merchants are fine with it since they get access to a very premium customer base.

Amex prioritises merchants and builds many partnerships. One of its main partnerships is its co-branded card with Delta Airlines. Delta co-branded cards account for 9% of its global volumes and 21% of its loan portfolio.

Amex’s closed loop system, also has its advantages like growing slowly compared to other card networks but it ends up with more control over its merchants and bigger take rate on each transaction.

This is a great strategy that has been working out for Amex. Do you think it will work out in the future?

My previous thread on how credit card companies make money.

Originally tweeted by anshul gupta (@anshgupta64) on January 29, 2023.

US to hit recession in 4-5 months (?)

In 4-5 months, I expect the US to be in a recession.

A thread.


Predictions without a timeframe are useless and not actionable.

Now, it seems most analysts ‘‘expect a recession’’.

Ok, but when will it hit and how hard will it be?

The answers to these two questions are very important for asset allocation in 2023.


First of all: shall we agree on what characterizes a recession in the first place?

While many refer to 2 consecutive quarters of negative GDP growth as the main signal for a recession, the NBER instead looks at consumer spending, the labor market and corporate earnings.


GDP reports are delayed and often subject to big revisions.

The NBER methodology is more robust, and it allows us to assess live whether we are in a recession or not mostly looking at consumers, the labor market and earnings growth.

So: let's do that.


Here are 4 leading macro indicators that can help assess when and how hard a recession could hit.

#1: The Global Credit Impulse

When Recession? – March/April 2023
How Bad? – Bad


The global credit impulse (blue) leads S&P500 earnings growth (orange) by 9 months, and given its rapid decline in 2022 it’s now pointing to negative YoY EPS by March/April 2023

Rapid declines in the Global Credit Impulse have preceded YoY EPS contraction in the 10-20% area


#2: The Conference Board Leading Indicator Index

When Recession? – April/May 2023
How Bad? – On par with 2001 at least


This index incorporates the top 10 statistically significant forward-leading indicators for the US economy.

Over the last 50+ years, every time the YoY series of this index prints in negative territory for 2+ consecutive months a recession is guaranteed.


#3: The Housing Market

When Recession? – May 2023

How Bad? – Pretty bad, given unemployment rate is supposed to breach 7% by early 2024


In 2007 Edward Leamer of the University of California stated that the housing market IS the business cycle

I believe he is fundamentally right

Housing-related jobs and economic activity represent anything between 12-15% of US GDP and employment alone


The NAHB housing index (orange, inverted) leads trends in US unemployment rate (blue) by roughly 12 months

According to the Sahm Rule, a recession starts when the 3-month moving average of the US unemployment rate rises by 50+ bps relative to its low during the previous 12m


#4: Philly Fed New Orders

When Recession? – May 2023

How Bad? – Too early to say, probably on par with 2001 at least


The survey goes out to 125 CEOs of relevant companies who tend to have a good grasp of where economic activity is headed.

Over the last 40 years, every time the 12m moving average of this index dropped below 15 for 2+ months, a recession always followed.


Conclusion: several leading macro indicators are pointing to a US recession starting in 4-5 months, and of a magnitude at least on par with 2001.

Looking under the hood, the latest GDP report also confirms organic growth is rapidly trending down and heading below zero.


How will the Fed respond?

And how to position portfolios in this uncertain macro environment?

I provide data-driven macro analysis and actionable portfolio strategy to thousands of investors, including the world's leading hedge funds.

Join us =>


Originally tweeted by Alf (@MacroAlf) on January 28, 2023.

These 7 YouTube channels will teach you more skills than your college degree

YouTube has more than 50,934,583 channels.

Here are 7 channels that will teach you more skills than a 4-year degree:

(Thread) 🧵


The School of Life is a collection of psychologists, philosophers and writers devoted to helping people lead more resilient lives.


CrashCourse creates short and entertaining educational courses on a variety of subjects.


Talks at Google is a leader in the corporate interview series space, providing a platform for influential thinkers to tell us what drives them to shape the world.


Practical Engineering teaches us about infrastructure and the human-made world around us.


Learn coding, web development, and programming through freeCodeCamp for free. There are also tutorials about HTML, CSS, JavaScript, Python, and more.


Veritasium creates videos about science, education, and other interesting topics.


Gary Vee provides a range of exciting videos on various topics related to social media marketing and business.

If you enjoyed this thread and learned something:

1. Follow me @Divinsity for more daily insights on personal growth, social media & more!

2. Jump back to the first tweet and retweet it.

Thanks for reading! ❤️

Follow: @Divinsity


How to be adept at time management and save hours of wasted time

The most underrated skill; time management.

Here’s how to be a master at it and save 10+ hours you’ve wasted this week.

Time management is one of the most improtant skills we must learn from a young age.

Nothing in life will wait for us and we must meet deadlines each and every day for various tasks and goals.

Let’s begin:

1. Plan Out Your Day

If you don’t write a plan for HOW you will use your hours

Then there is a good chance you will waste them.

Failing to plan is planning to fail.

Here’s how to add more hours to your day:

• The night before, plan the entire day
• Allocate each task according to the time it needs to be done
• Most important one’s come first

Doing so will save you hours of procrastination as you will know what needs to be done.

2. Wake Up At 04:00 AM

This habit alone has saved me countless hours over the last few years.

Rising at 04:00 helps you allocate a work block before everyone even wakes up.

You are in silence, with no distractions.

Here’s how to make this a habit:

• Prioritize your night-time routine
• Be in bed by 21:00
• No caffeine after 12:00 PM

3. Prioritize Important Tasks

Any task or goal that is important to you, must be done first thing in the morning.

Anything that is demanding or hard

When done first thing in the morning on a fresh state the results are always better.

Example of a Morning Routine:

• Rise + Cold Shower
• Plan the Day
• Grab a cup of coffee + get to work

This can be done in 20-30m and then you can dedicate 1-3h to your work before your day even starts.

4. Challenge Yourself

It is important to make life fun wherever you can.

A fun thing to do is to challenge yourself with an activity you do daily by trying to do it just a little faster.

Set a timer and try to beat your previous time.

Apply this fun challenge by:

• Doing an activity faster in less total time
• Doing more at the same time
• Keep track of progress as you improve.

5. Consistency

The most important determining factor to all of this is if you will remain consistent.

Everyone can have 2-3 near-perfect days where they manage to do so many tasks

But what about 30, 50, or even 100 days?

Here’s How to avoid slip-ups:

• Be clear with your goals
• Manage daily expectations
• Set clear goals for each stage of your journey
• Break goals down into daily actionable steps.

If you enjoyed this thread please make sure to check out my newsletter

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Time management is a cruicial skill to learn for self-improvement.

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Why emotional intimacy is important for a healthy relationship and how to create it

The foundation of any healthy relationship is emotional intimacy.

Meaning, you regularly show interest in and care about each other’s internal world.


Emotional intimacy is the process of intentionally connecting with your partner through actions that allow them to feel: seen, heard, and understood.

In order to have emotional intimacy, we have to practice vulnerable sharing.

It’s through vulnerable sharing that we learn to trust our partners.
– sharing parts of our past that make us who we are today
– opening up when we feel insecure or anxious
– having difficult conversations that make us uncomfortable.
– asking for our needs to be met

1. What is your best and worst memory from childhood?

2. What did you get from your parents that you needed, and what do you feel like you missed?

3. How do you liked to be loved? (this will change regularly)

4. When do you feel most confident and when do you feel most insecure?

5. What is the greatest lesson you’ve learned in the past year?

6. What’s something impactful that’s happened to you that you’ve never shared with anyone else?

Emotional intimacy is also formed through intimacy actions.

Intimacy actions show us that are partner considers us, listens to us, and keeps us working as a team even life gets busy.

– ordering your partner take out and putting it in the fridge with a note for them

– sending a “I’m so grateful you’re in my life” text message

– doing the dishes or helping out around the house

– offering to take something off their plate ex: “I’ll get the oil changed”

– planning something spontaneous and fun that you normally wouldn’t do (mini golf, a hike, etc)

– grabbing them a book on a new subject they’re super passionate about

– planning an at home date (watching a netflix movie and popping popcorn)

By consistently showing up in these ways for ourselves and our partner, we create a safe space for mutual freedom and evolution.

If you found this helpful follow: @Theholisticpsyc

I write threads every day on how to heal yourself.

My upcoming workbook:

Follow: @Theholisticpsyc


What happened in China this week and you should care

All of this happened in China this week. A thread. 1/10
Record Covid. China’s daily case tally hits an all-time high and Beijing reports the first deaths in more than 6 months. Early signs of a relapse back into the strictest Covid Zero measures emerge, with areas of the capital under effective lockdown. 2/10
Foxconn chaos. Workers in iPhone City clash with riot police over promised wages, unsanitary dormitories and food shortages. Conditions were made worse by a closed-loop system adopted under Covid Zero. The plant makes ~80% of the iPhone 14 models. 3/10
Beyond 2023. Bloomberg Intelligence calculates the potential cost of abandoning Covid Zero: 363 million infections, 5.8 million in intensive care and almost 620,000 deaths. China’s full reopening may not happen next year. 4/10
Cash strapped. The property crisis is squeezing income for China’s 31 provincial governments, who have little room for spending. They’ll need to roll over debt instead, with over 40% of bonds maturing in the next five years – or about $2.1 trillion. 5/10
Banks to the rescue. Recently enlisted to stabilize the property market, China’s mega lenders are starting to deliver. ICBC leads the pack by providing some 655b yuan in credit lines to 12 developers – Evergrande and Sunac excluded. 6/10
Evergrande’s overhaul. The developer that started it all plans to present a restructuring proposal as soon as December. One group of creditors recently requested that Evergrande’s chairman inject $2 billion of his own money. 7/10
More money. The central bank will ramp up monetary stimulus soon. Liquidity is far from tight though, and freeing up more cash won’t solve China’s credit demand-side problem. Borrowing in a Covid Zero economy isn’t attractive – no matter how cheaply. 8/10
Ant’s punishment. Chinese authorities are set to fine Jack Ma’s fintech firm more than $1 billion, says Reuters. Ant’s IPO was set to be the world’s largest ever before Beijing cancelled it at the last minute almost exactly two years ago. 9/10
Big short. Bill Ackman and Boaz Weinstein say they’re short the HKD, a trade Weinstein calls a 200-to-1 smart lottery ticket. Ackman says the 39-year old peg – which leaves Hong Kong both exposed to China’s economy and Fed policy – can’t last. 10/10

Follow: @SofiaHCBBG


Beginner’s guide to understanding a balance sheet

I’ve spent 22+ years studying Finance with the last 7 as a CFO, and

I’ll teach you How to Read a Balance Sheet in the next 7 minutes:

A balance sheet is a snapshot of your business at a specific point in time, and

It tells you whether your business is stable and financially healthy:

• Is there cash
• Can you pay your bills
• How much debt do you have
• What is the book value of the business

• Balance Sheet Structure

The structure of a balance sheet is:

Assets = Liabilities + Equity

This formula is intuitive when you remember,

A company has to pay for what it owns (assets) by either:

• borrowing money (liabilities), or
• bringing on investors (equity)

• Assets are What You Own

Listed top to bottom in order of liquidity, which is how fast they can be converted to cash:

• cash
• inventory (goods available for sale)
• accounts receivable (what people owe you)
• Fixed assets (land, machinery, equipment, and buildings)

• Liabilities are What You Owe

Current liabilities are due within 1 year:

• accounts payable
• income tax payable
• current portion of debt

Long-term liabilities are due at any point after that:

• long-term debt
• mortgages payable

• Equity is What You’re Worth

If you sold your assets and paid your liabilities, equity’s what’s left over:

• money contributed (common shares)
• profits taken out of the business (dividends)
• earnings retained in the business (retained earnings)

• Balance Sheet Analysis

Now that we know how the financial statement is structured,

we can talk about how to analyze it.

There are three types of ratios we’ll review on the balance sheet:

• liquidity
• solvency
• profitability

• Liquidity Ratios

Liquidity ratios show your ability to turn assets into cash and include:

• cash ratio
• quick ratio
• current ratio

• Solvency Ratios

Solvency ratios show your ability to pay off debts and include:

• cash ratio
• quick ratio
• current ratio
• debt to equity
• interest coverage
• essential solvency ratio

• Profitability Ratios

Profitability ratios show your ability to generate income from your balance sheet assets and include:

• return on assets
• return on equity
• return on invested capital
• return on capital employed

• Cash Ratio

The cash ratio measures your total cash and cash equivalents against your total liabilities.

It is an indicator of your value under a worst case scenario, such as a bankruptcy or business shutdown.

A larger ratio is better.

• Quick Ratio

The quick ratio measures your ability to meet your short-term obligations with your most liquid assets – also called the acid test ratio.

A higher ratio = better liquidity and financial health.

• Current Ratio

The current ratio measures your ability to pay short-term obligations or those due within one year, sometimes called the working capital ratio.

A ratio less than one indicates any debts due within one year are greater than your current assets.

• Debt to Equity

The debt-to-equity ratio compares total liabilities against total equity, and

It’s used to evaluate how much leverage you’re using in your business.

Less than 1 = safe
Greater than 2 = risky

Debt-to-equity is heavily dependent on the industry.

• Future ratios

The following ratios will be reviewed when we look at the income statement:


• interest coverage
• essential solvency ratio


• return on assets
• return on equity
• return on invested capital
• return on capital employed

Join @KurtisHanni and me in our upcoming cohort – Beyond the Numbers.

Over 4 weeks we’ll help you:

• make numbers-informed decisions
• stop leaving money on the table

Join now:

@KurtisHanni Thanks for reading!

Follow me @IAmClintMurphy for more content like this.

Retweet the first tweet to help more people see content you enjoy:

@KurtisHanni P.S. If you want to be better, achieve more and become financially free, you’ll want to listen to my Podcast.

Every Tuesday, I interview an author to help you and me grow personally, professionally and financially.

P.S. If you want to be better, achieve more and become financially free, you will love my free weekly newsletter.

Every Thursday morning I’ll simplify psychology, success and money straight to your inbox.

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These Excel formulas and tricks will save you hundreds of hours of work

If you use Microsoft Excel, here are some formulas and tricks that will save you hundreds of hours of work:

MATCH searches and returns the positions of the items in the range.

ISNUMBER determines whether a value is a number and returns True or False.

Because service, books, and dairy are true, they are the only ones on both lists.


SEQUENCE returns a sequence of numbers in an array.

COUNTA counts the number of cells in a range that are not empty.

Combining the two formulas gives you a list with a sequence that continues to populate as you add information to it.


TRIM removes extra spaces from a text string, whether they are at the beginning, middle, or end.

In the example, we had text strings with a lot of spaces.

The spaces were removed when we used the function.

• Difference between lists


1. Highlight both lists holding the ctrl key

2. From home, go to Conditional formatting>Highlight cells rules> Click duplicates

3. In the dialogue box, change from duplicate to unique

This displays items that are different.

• Flash Fill

Here, we create an email list.


1. Type the data in the first two columns
2. Type Ctrl + E to populate the email list

This can be done for addresses, names, and other data that has the same information pattern.

• Remove duplicates

This allows you to remove duplicates for a specific set of data.


1. Highlight the table> go to Data
2. Remove Duplicates
3. In the dialogue box, select the data that you want to remove.

• Delete Empty Cells


1. Select the Data
2. Go to find & Select> Go to Special > Check Blanks
3. Right-click on one of the highlighted cells> Click Delete > Select shift cells left

This can be useful, especially when you have a big set of data.

• Populate information faster


1. Select the data
2. Click F5 or go to special
3. In the dialogue box, click blank
4. Type the sign “=” in the top first empty cell
5. Select the region on top
6. Type Ctrl + Enter

• Quick tool Analysis

Simply select your table and an icon will appear in the bottom right corner.

This tool contains extremely useful information.

You can select charts, format them, perform calculations, and add sparklines.

This is unquestionably a useful tool.

• Analyze Data

Analyze data provides suggestions on how to analyze data in a variety of ways.

It also suggests pivot tables for you to create.

You also have the option to ask a question about the data that you have.

If you enjoyed this thread, please like, comment, and retweet the first tweet.

I write about

– Personal Finance
– Investing
– Wealth

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This is how Dopamine addiction kills your productivity and causes poor performance

The modern world is destroying your brain

Dopamine addiction causes poor performance and cognitive impairment in professionals

If you’re a working professional and want to

✅ Fight brain fog
✅ Lack of focus
✅ Procrastination

This thread is your all inclusive playbook 🧵

Let’s get some facts right first..

Every time you spike your dopamine (from substances, porn, social media, or any habits)

There is an opposite, non proportional reaction which dips your dopamine below baseline.. (Opponent process theory)

Let me explain its relevance..

Think of it like a see-saw,

If you encounter a dopamine spike, one end of the see – saw is raised to the max height..

Now, when the weight drops (coming down from the high)

The see-saw doesn’t come back to the normal balanced stance..

Instead it goes below the normal..

What does this mean for your brain?

When you have dopamine below baseline,

– You have brain fog
– You cannot focus
_ You have no drive to work and perform
– You cannot work for long periods
– You are constantly craving more dopamine
– You need 10X more time to do something

Dopamine plays an important role in complex cognitive functions such as working memory, cognitive flexibility, language and thought, motor planning, abstract representation, temporal analysis etc

(Volkow et al., 1998; Previc, 1999; )


The current lifestyle you live is one of excess stimulation.

Your reward pathways are constantly in overdrive and this is creating long lasting neuroplastic change in your frontal cortex

What does this mean?

If you indulge in an activity repeatedly,

The brain creates neural pathways to perform more efficiently

These pathways fire constantly and are very hard to dissolve

When you indulge in your habits, the addiction pathways you create keep you trapped in this loop of addiction..

How do you fight this?

You need to bring your dopamine back to baseline.

This is only possible through complete abstinence from dopamine spikes & redirection (controlled dopamine injection) via lifestyle changes

Now this concept is not new..

The best addiction treatment centers in the world use this habit breaking protocol..

You first abstain from dopamine spikes and quiet your mid brain (The part responsible for relapse)

Then you strengthen the frontal cortex with coping skills (FC responsible for willpower)

FYI, I use this very treatment modality in my coaching practise.

I help working professionals beat habits and heal their brain chemistry from dopamine abuse

You can apply to work with me here

Guaranteed results or you don’t pay

Now how do you abstain without relapse?

You practice a pro – active systems based approach that is built on awareness.

I will tell you what I do with my clients and you can replicate in your life step by step..

First, initial mindset work to get them invested


3 things you need to transform your life..

1) Powerful emotional reason. The WHY
2) Systems. The HOW.
3) Accountability.

I help my clients walk through a series of exercises to better understand themselves and create that sense of intense desire for transformation..


Trigger identification & awareness training

Each time you spike dopamine you also release glutamate which creates addiction memories

It is this GLU memories that makes you relapse when you hit a trigger..

Ex, you watch a person smoke on TV and you get powerful cravings..

I sit down with my clients and we dissect their lives to list out every trigger they have encountered Or possibly will in the future

2 things happen next,

We train them on how to be aware at all times with some elite training protocols used in the military..

Simultaneously we build out systems for them.

Simple IF-THEN mechanisms like,, IF X happens deploy system Y.

Systems include several training regimens from cognitive therapy, mindfulness, addiction counselling, psychology, etc.

Then we begin implementation.

First we create routines to bring more structure into their lives.

Then employ the systems we built out.

Then introduce new progressive tasks each week to gradually create sustainable lifestyle changes

Never all at once. One step at a time.

How long does it take to heal your brain?

Depends on your condition.

With no lifestyle changes, likely a year.

But if you dedicate yourself and really make some changes like work out, meditation, breath work, cognitive training.. can happen as quickly as 12 weeks..

Practice abstinence and redirect your dopamine cravings onto healthy lifestyle choices.

You will see your life transform in a few months.

P.S, if you’re a working professional and want to

– Beat an addiction
– Build better habits & systems
– Heal your brain chemistry
– Transform your life

@ coaching program is all you need

Guaranteed results or you pay nothing

Follow: @SpartanPsyche


7 stoic rules to follow to live a good life

7 Stoic Rules For Life (An Ancient Guide to the Good Life):
1. Only focus on what’s in your control.

“The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control…”

— Epictetus

… Think for 5 minutes about your current problems and separate them into two categories:

1) what is in your control and

2) what is out of your control.

Now only focus on what’s in your control. Nothing else.

2. Don’t suffer imagined troubles.

“We suffer more from imagination than from reality.”

— Seneca

Don’t let anxiety and worry get the best of you. Don’t let your worries grow out of proportion to what might actually happen. Don’t let imagination overtake reality.

3. Just do one thing every day.

“Well-being is attained by little and little, and nevertheless is no little thing itself.”

— Zeno

Pick a project you are either currently working on or wanting to get started….

… What is the smallest step you can take to move that project forward? Go complete that step!
4. Make beautiful choices.

“If your choices are beautiful, so too will you be.”


Things can get between you and your goal, of course, but nothing can stop you from getting started.

Nothing can stop you from making a beautiful choice for yourself today.

5. Constantly ask, “is this necessary?”

“Ask yourself at every moment, ‘Is this necessary?’”

— Marcus Aurelius

There has never been a better time to go through your life and ask yourself about all the things you do and say and think…

.. “Is this necessary?” “Is this essential?” “Why am I doing this?” “What would happen if I changed?”

These are the questions to ask yourself, every day, every moment.

6. Love your fate.

“Do not seek to have events happen as you want them but instead want them to happen and your life will go well.”

— Epictetus

Today, whenever something ‘bad’ happens, respond to it with, “Good.” And then see how you can turn it into a positive.

7. Speak with the dead.

You can put yourself in the same room as Lincoln. You can chat with Shakespeare. You can be inspired by Einstein. To do this isn’t scary, in fact it’s the opposite: READ

Read for thirty minutes today and everyday.

Thank you for reading!

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9 proven strategies to help you 10x your LinkedIn presence

Give me 2 minutes and I’ll show you how to 10x your LinkedIn presence:
1. Increase your content input

Your content only reaches ~10% of your audience.

There’s no such thing as “posting too much”.

More input > More output

2. Re-design your profile

Get yourself a professional-looking picture + header.

The more appealing your profile.

The more connections and followers you get.

People want to hear from those who look like an authority.

3. Write a good “About” section.

Don’t write it for everyone.

Write it for the people you want to attract.

4. Be active

Seems obvious.

Because it is.

But 99% of people don’t go the extra mile to write thoughtful comments.

You should.

5. Re-write your headline’s first line

I call this “the money maker.”

This one tweak allowed me to monetize my 100M+ views.

And it only has one goal:

Tell people what you can do for them.

Here’s mine…

6. Don’t be a one-trick pony

Don’t just post carousels.

Don’t just post single-line content.

Don’t just post long-form content.

Mix it up with:

• Value
• Videos
• Carousels
• Viral posts
• Funny posts

7. Write content that triggers emotions

Everyone writes boring content.

You should write content that appeals to the reader’s emotions.

Will that generate controversy?


But f* the haters.

Controversy is great for engagement.

8. Don’t miss a day

The secret to growth is consistency.

The more your content pops in the timeline.

The more people will see you as a familiar face.

And humans like to engage with familiar faces.

9. Send more DMs.

Real connections are built in the DMs.

Don’t be afraid to say “Hi”.

It’s not scalable for growth.

But it might bring you unexpected opportunities.

I write daily threads like this one.

Drop me a follow @houstongolden
so you don’t miss any.

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If you want my help growing on LinkedIn — book a free call and I’ll see if you’re a good fit to work with us. (I sell a paid service)

Link’s in my BIO.

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These 9 things are enough to screw up your focus

9 things that screw up your focus:
1. Tolerating distraction.

Many of us kid ourselves into allowing distractions into our environments because we have an emotional connection to those things.

Email notifications, music, visiting toddlers, Youtube videos, text messages, talking colleagues.

They are all excuses, diluting your needed attention, no matter how much you rationalise allowing them in.
2. Caffeine.

I love caffeine, it boosts my mood, but this high comes with a cost.

We may have more “energy,” but our focus takes a hit.


Because caffeine puts us in a heightened state, making it harder to bring our attention to any one thing.

We become twitchy and more easily distracted, thinking we’re more focused when we’re not.

A calm, unstimulated mind is ideal for focus.

3. Multi-tasking.

This one makes me chuckle because doing several things at once is the opposite of focus.

Strong focus means you are doing one thing at a time, undistracted, totally present, and ideally in a flow state.

That’s focus.

Not writing emails while balancing your baby and on the phone.
4. Self-consciousness.

If, for whatever reason, you’re thinking about yourself, how you look, and what’s ‘wrong’ with you…your performance will be minimal.

Focus should reflect ease in your environment.

If you’re uncomfortable, you will be in your head – and this sucks for focus.

Get comfortable and let go of self-pressure if you want to be focused.

5. An inability to handle resistance.

Steven Pressfield said, ‘ the more important a call to action is to our soul’s evolution, the more resistance ******we will feel to do it.’

Resistance is inevitable, especially if the work is meaningful to you.

So your focus relies – not on your clever ability to never feel resistance – but rather on being OK with this feeling and power on regardless.
6. Lack of consistency.

Focus must be thought of in general terms, not as a one-off act.

We’ll always experience moments when we’re distracted – that’s human.

Habits make the difference.

If you are not habitually doing the same thing over and over, you won’t reap the benefits of consistency – one major of aspect of which is focus.

Focused writers are consistent writers.

7. Lack of sleep.

Getting inadequate sleep is no longer trendy.

You may enjoy bragging about how you can manage on less than 6 hours, but you will pay for the accumulated deficit in the long term.

Sleep directly replenishes the mind and body, which is vital for superior focus.
8. Physical tightness.

The state of your body is underrated.

If we’re stressed in mind, we will be stressed in the body too.

This is the least effective mode for focus.

Forget your worries and understand the necessity for you to be physically relaxed.

If you sense tightness, focus on taking belly breaths for a couple of minutes or even having a goofy shake-out dance.

Loosen up before expecting to concentrate well.

9. Not prioritising completion.

Having too many projects happening simultaneously is not particularly bad for focus.

We all have tons of data coming in.

It’s not that.

The issue is that you don’t prioritise finishing what you start.

Leaving a trail of unfinished projects instils in you a lack of urgency and, subsequently, your lack of focus on any one thing becomes a self-fulfilling reality.



9 things that screw up your focus:

1. Tolerating distraction
2. Caffeine
3. Multi-tasking
4. Self-consciousness
5. An inability to handle resistance
6. Lack of consistency
7. Lack of sleep
8. Physical tightness
9. Not prioritising completion.

Thank you.

I keep getting messages from you thanking me for this free gift:

‘The 12 Habits of Mentally Strong People’

Yours free today for a SHORT time, when you subscribe to my newsletter:

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5 mental models to help you become a strong leader

Matt Mochary has coached @naval, the founders of Reddit, Coinbase, Notion, OpenAI, and leaders at Sequoia, Y Combinator, Benchmark, and many others.

Here are his 5 mental models that will help you become a strong leader:

1/ Find your Zone of Genius

There are 4 zones:

a. Zone of Incompetence

These are things others do better than you (eg: car repair). Outsource them.

b. Zone of competence

The things you do just fine, but others are as good as you or better (eg: cooking). Outsource them.

c. Zone of Excellence

The things you’re better at than most, but don’t love doing. Outsource them, too.

d. Zone of Genius (ZOG)

The things you’re excellent at and enjoy doing. Ensure you spend the most time doing them.

You’ll add 10X value to your life and team.

Here’s how to find your ZOG:

Message this to a group of people you interact with regularly:

“I want to know what I’m good at. It’s difficult for me to understand that, but you can help. Can you take 10 minutes to answer these questions? If yes, thank you! If not, no problem.

• What do I do that’s “world-class”?

• What do I do where I appear experiencing fun, peace, or joy (if different from above)?

• What do I do that I’m good at but don’t appear to enjoy?

• What do I do that’s not better than others?

• What do I do worse than others?”

2/ Receive honest feedback

Want unfiltered feedback? Follow the 5 A’s:

a. Ask for it

• Take out 10-15 mins to ask for feedback.

• Assure your employees you won’t shame/punish them for negative feedback by not doing so.

• Convince them it’ll not hurt you.

b. Acknowledge it

Confirm you heard by summarizing the person’s thoughts & reciprocating the emotions.

c. Appreciate it

Avoid excuses and thank them.

d. Accept it (or not)

If you disagree, explain why with context and reasoning.
If you agree, then

e. Act on it

Discuss the solution with the feedback giver. Set
a deadline, do it, & let them know.

It will build trust & assure them it’s worthy & safe to provide feedback.

3/ Follow the RAPID (Input, recommend, agree, decide, and perform) model to make fast and quality decisions

In this process:

Here’s a helpful 2*2 matrix to decide who should be the decision maker:
4/ Improve creativity

Matt advises “finding ways to get bored” to pump your creative muscle. It will restore/relax your mental state and trigger creative thoughts.

Here’s how to do it:

• Shut off distractions (meetings, social media, keep your phone in another room) and sit alone (where no one can disturb you)

• Initially, it’ll be unbearable, but you’ll soon experience clarity and think creatively.

• Start doing this for 15 mins/day, then 30 mins/day

5/ Magic questions

To motivate your teams, ask these 5 questions, and act on their answers.

(After each question, follow up with, “What will get it to the next level?”)

• How are you feeling about your life at work?

You’ll know what would increase their job satisfaction and so can provide the necessary help.

• What is it like to work with me?

You’ll know how to improve your relationship with the team.

• How are we performing as a company?

You’ll know how to improve the company’s performance and match their outlook (Who doesn’t like to work in a growing company?)

• How are you feeling about your remote setup?

You’ll know what resources will increase their productivity.

• What is it like to work with the rest of the team?

Everyone wishes to work with supportive and talented colleagues.

The answer to this question will help you address problems and find solutions to increase team communication and collaboration.

This thread is based on this excellent source, where you’ll find @mattmochary other CEO/leader templates.

I’ve learned about Matt from his amazing interview with @lennysan. Check it out:

@mattmochary @lennysan That’s a wrap!

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10 AI tools to help you save hours of work every week

You are losing out if you are not using AI.

10 mindblowing AI tools that will save you hours every week (for sure).

{1} Excel AI Formula Generator

Transform your text instructions into Excel & Google Sheets formulas in seconds with the help of AI.


{2} LongShot AI

LongShot is an AI-powered content writing assistant to research, generate, and optimize high-quality long-form content.

Writing blogs will never feel this easy.


{3} Namelix

Namelix uses artificial intelligence to create a short, brandable business name. Search for domain availability and instantly generate a logo for your new business


{4} Huemint

AI color palette generator with different previews.


{5} Soundraw

Your personal AI music generator.


{6} Tribescaler

Make Your Tweets Go Viral

Get more impressions, grow a better network, and earn more money.


{7} Supercreator

Create videos 10x faster with AI

Supercreator is a mobile app that uses artificial intelligence to make it easy and quick to create original short videos fast for TikTok, Reels, Shorts, and more.


{8} Supermeme .ai

AI memes to boost your personal and professional brand

Generate original AI memes in 110+ languages by entering any text input and turning that into shareable memes.

Powered by GPT-3 and a custom-built meme database.


{9} Cleanup .pictures

Remove objects, people, text, and defects from any picture for free. Create a clean background for a product picture 📸, re-design any items 👠, and fill up some missing space for a youtube thumbnail 🎬.


{10} Looka

Free Logo Maker & Intelligent Brand Designer


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