No BS Stress Management System

Modern life is a storm of stressors.

There is an overwhelming amount of information, options, opinions, and BS.

We must learn to separate signal from noise.

99% of things don't matter to YOU.

All you really care about is…

• Your health.

• Your family.

• Your finances.

• Your freedom.

Everything else is a distraction.

Eliminate the BS. Amplify YOUR success.

Here's the breakdown of my personal stress-management system:

1. Sunlight Exposure: It's More Than Just Warmth

Why do you think stepping outside is essential? It's not just for the warmth on your skin. Sunlight sets off a chain reaction in your body.

It's a bio-hack for stress reduction:

• Activates Vitamin D for bone health

• Boosts your mood through serotonin

• Aligns your internal body clock

• Powers up your immune system

• Enhances your focus and cognition

2. Grounding: Direct Contact for Clear Benefits

Ever walked barefoot on grass and felt an instant rush of calm? That's grounding in action. This isn't BS, this is a science that you should know.

Another bio-hack for stress reduction:

• Neutralizes free radicals, reducing inflammation

• Promotes better sleep

• Offers pain relief

• Rejuvenates your body and mind

• Lowers your stress response

3. Nature Walks: Your Green Passport to Well-being

Strolling through green spaces is more than leisure; it's a health strategy.

Yet another bio-hack for stress reduction:

• Uplifts your mood

• Boosts cognitive function

• Deepens your connection to Earth

• Lowers cortisol levels

• Improves your attention span

4. Physical Connection: The Hug That Heals

That simple hug from a loved one? It's a powerhouse of benefits. Hug your partner, spouse or significant other multiple times a day. It makes a huge difference in your relationship and your health.

• Spikes oxytocin levels

• Lowers cortisol

• Instills a sense of safety

• Elevates your mood

• Strengthens emotional bonds

5. Stoic Wisdom: Armor for Your Mind

Marcus Aurelius said:

Keep this mantra close when the future feels daunting.

Don't overthink your next move.

6. Intensity in Check: Your Pace, Your Peace

High-performers, listen up.

Your intensity can be your ally or enemy.

Self-awareness is the key to ensure you're not the source of your own stress.

You do your best work when you are calm and focused. Not rushed and impatient.

The 1-Minute Hard Reset Method

• Pause. 

• Check yourself.

• Close your eyes (it's not weird, who cares).

• Take 10 slow, deep breaths.

• Return to action.

7. Digital Detox: The Silence You Need

Your phone should serve you, not control you. Ever tried a digital detox or 'Monk Mode'? No notifications, pure focus.

Setting up a custom Focus mode on your iPhone can be a game-changer for productivity and mental well-being.

Here's a simple, step-by-step guide to get you going:

Instructions for Setting Up Custom Focus Mode on iPhone:

Open Settings: Tap on the 'Settings' app on your iPhone's home screen.

Go to Focus: Scroll down and select the 'Focus' option.

Add New Focus: Tap the '+' sign usually found at the top-right corner of the screen.

Select or Create a Custom Focus: Choose from the suggested options like "Personal" or "Work," or tap on 'Custom' to create a new one from scratch.

Name Your Focus: If you chose 'Custom', you'll have the option to name your Focus mode. This could be something like "Monk Mode" or "Deep Work."

Add an Icon: Customize your Focus mode further by adding an icon that resonates with the mode’s purpose.

People and Apps: You'll then be prompted to select which people and apps are allowed to send notifications while your custom Focus mode is active.

• Allowed People: Tap 'Add Person' to allow calls and messages from specific contacts.

• Allowed Apps: Tap 'Add App' to select apps that can send you notifications.

Focus Status: You can also choose to enable 'Focus Status.' This feature will inform people trying to message you that you currently have your notifications silenced.

Time and Location Triggers: Go one step further by adding automation rules based on time or location.

• Time-based: For example, if you want this Focus mode to automatically turn on during your work hours, you can set that schedule.

• Location-based: If you want it to turn on when you arrive at the office, you can set that location as a trigger.

Review and Confirm: After setting your preferences, tap 'Done' to save and activate your new custom Focus mode.

Using Your Custom Focus Mode:

Activating Manually: To manually activate your Focus mode, swipe down from the top-right corner of your screen to open the Control Center, then tap the 'Focus' button and select your custom Focus.

Deactivating: To turn off your custom Focus, you can either go back to the Control Center and tap it again or it will automatically deactivate if you’ve set a time/location rule for it.

That's it! Your custom Focus mode is all set. Now, make this a part of your digital wellness routine and see how it impacts your productivity and peace of mind.

8. Simplicity in Appearance: Let Your Physique Speak

You don't need a bunch of fancy, synthetic, overpriced clothes.

If you're in great shape, let that be your statement.

If not, work on your fitness. Simply being fit reduces stress 10-fold.

Your wardrobe should complement, not complicate, your physique.

Stop wasting 15 minutes every morning choosing outfits.

Are you dressing for yourself or for others?

Even as a working professional, I get away with wearing the same sorts of outfits every week. People don't care as much as you think.

There are plenty of others who have taken this approach - Steve Jobs, Mark Zuckerberg, Elon Musk - those guys all dress like they're in their 20s and don't give a f**k. Because they don't.

If you have a fit body, you can get away with this very easily. You will look better in a black T and jeans (man or woman) than the next person wearing a fancy suit.

The Ultra Simple Wardrobe System

1. Choose 5 colors you look best in. (E.g., Black, white, grey, green, blue).

2. Narrow down 2 categories of shirts you wear (E.g., T-shirts, henleys).

3. Narrow down 2 categories of pants you wear (E.g., Jeans and chinos).

4. Narrow down 2 pairs of shoes you wear 80% of the time.

5. Create 200 outfit combinations with 10 shirts, 5 pants, 2 shoes.

You don't even go to the office 200 days a year.

9. Gratitude Ritual: Your Daily Dose of Positivity

How do you end your day? Try a gratitude ritual.

Before you sit down to eat dinner, or before you go to sleep.

• Think about the day's highlights and blessings.

• If you are with someone, say what you are grateful for.

• It generates a feeling of happiness.

You'll feel better.

You'll sleep better.

You'll be better.

10. Limited Subscription Model: Netflix and Kill...your success.

TV can suck your time away, so choose wisely.

For example, two football games equal 8 hours. That's an entire day you could've spent bettering yourself.

Drop the number of streaming subscriptions you have to 1.

Choose 1 show and watch it through. End the subscription and try something new.

Television and movies have been redesigned to provide endless entertainment. This means TV and movies can be an infinite distraction.

Watching Netflix does not:

• Improve your health.

• Earn you money.

• Provide resources for your family.

• Educate you with evergreen skills.

Stay focused. 1 streaming subscription, max.

11. Access to Unlimited Knowledge: Education over Entertainment

You can get access to over 4 million books for $10 a month with Kindle Unlimited. You can see how insanely valuable this is compared to Netflix.

Another software that can speed up your learning process and cut out the fluff in books is Shortform. Shortform has over 1,000 of the world's best non-fiction books but in a summarized format that makes it easy to learn the big ideas and move on quickly. A cheat code for gaining new skills and perspective, quickly.

It's easier now than ever to become an expert in anything you want. Why don't people take advantage of this more?

12. Home Environment: Your Sanctuary from Stress

What do you feel when you open up your front door and walk inside your living space?

Keep your space harmonious. When you walk in the door, you should feel a sense of peace, calmness, and clarity.

Stress-Free Home Environment Checklist

1. Play relaxing music on speakers: Lo-fi, Lounge, Chill House, Jazz, etc.

2. Decorate with neutral earth tones: Black, brown, beige, cream, white, greens and blues.

3. Clear the clutter. Organize your spaces. Maintain cleanliness.

4. Toss the junk, donate clothes, remove items. Open space = Open mind.

5. Let in natural light. It boosts your mood and enhances productivity.

6. Soothing scents: Light natural incense, sage, organic candles.

13. Natural Lighting: Support your Sleep Transition

Ditch harsh lights that use daylight color schemes. They are awful for your health.

Daytime = natural light.

Night time = soft amber lights (2200K color temperature).

Amber lights allow for minimal interruption of your circadian rhythm. Vintage amber light creates a calm ambiance and is aesthetically pleasing.

Your eyes and mind will thank you.

14. Regular Barefoot Walking Breaks

Ever tried a barefoot walk around the neighborhood?

I do this 3-5 times a day. It's just an 8-10 min walk.

It's not quirky; it's beneficial. If you get weird looks or questions, say it's for your health. No need to be burdened by the other's judgment.

Give it a go.

• Your feet will toughen up.

• You won't need to wear cushioned foot prisons (shoes).

• Your foot, ankle, knee, and back health will improve.

• You'll stay grounded with the earth and get all those benefits too.

• Your ancestors would be proud.

15. Natural Care Routine: The Authentic You

Opt for natural care products. They're not just better for the environment, they're better for you.

You will save money. You will save time. You will look and feel better.

Perfumes, colognes, makeup, and most deodorant is toxic to your endocrine system and general health. Most shampoos and soaps contain toxic chemicals, endocrine disruptors, and carcinogens. This can affect your stress levels. Opt for natural alternatives.

Some changes I made?

• Homemade sea salt spray replaced every hair product.

• Organic African Black soap replaced every body wash.

• Charcoal and sugar scrub replaced every face wash.

• Raw Coconut oil replaced every moisturizer.

Simpler is always better.

The question is not what can you add, but what can't you take away?

16. Informed Disengagement: Serenity by Choice

A decade without news hasn't made me uninformed; it's kept me focused. Consider this your permission slip for mental peace.

I'd rather watch a high-quality TV show or educational YouTube channel while I eat dinner or wind down in the evening.

At the risk of rubbing some of you the wrong way; the news is really just a disguised form of irrelevant information designed to distract you and drive up your stress and anxiety.

If you don't already, I dare you to go without it. You won't miss it.