Right now I feel useless.

I’ve dramatically changed my macros after having eaten relatively unhealthy for a few months, and my body’s taking its time adapting.

My energy levels aren’t horrible, but my ability to focus is useless. I have no oomf today, no get-up-and-go, but that’s exactly what has to be done.

Action creates motivation.

Today’s a writing day. I have the whole day dedicated to writing articles for both web sites. Coming up with ideas when your brain isn’t responding is difficult. Writing creatively is nearly impossible. That, however, is what I have to do.

I cannot let this day become a waste. I have the power to change the trajectory of the day, and that’s what I’ve done.

So, what did I do… and what should you do?

1. Take a cold shower.

Cold showers are awesome. For one, cold increases your body’s brown fat, which burns white fat. Second, they can boost your T levels by lowering your cortisol levels.

Cold in general can also boost your metabolism and your immune system. When you’re in a funk they’ll wake you the hell up too.

2. Juice.

Veggies and fruits, not steroids.

A surge of nutrients is always beneficial. To compound the effectiveness of this juice that contained 2 beets, 2 leaves of kale, 2 stocks of celery, 5 strawberries, and one apple, I took 5 grams of fish oils.

3. Feed your brain.

Our brains, when dried, are 60% fat. There’s also a lot of evidence that suggests that the reason the human brain evolved and grew was because of our consuming fatty acids. (Check This Out: Essential Fatty Acids and Human Brain)

We find fatty acids in some nuts, fruits, and mainly in fish. Feed your brain by eating these fats in abundance.

4. Lift.

Muscle is your best friend as a human. You want to become stronger. Muscle improves your posture and it helps you live a more powerful life.

If you’re struggling, trying to figure out the best way to train to get stronger, leaner, and more athletic – check out this article.

Lifting will get your blood flowing.

I woke up in a funk, had coffee, made the juice, had the cold shower, read, then got to the gym at 6am.

5. Work after the lift for 45 minutes.

Immediately after the gym I wrote. I was useless. I got nothing of value done, but I still did something, I didn’t just let my uselessness run my day.

Do the same. Even though you may be unmotivated, in a rut, or whatever, still do what you do. Don’t take a day off.

6. Move outside for 30 minutes.

Have active work breaks that are outside.

I’m lucky enough to have a dog that likes to be outside more than he likes being inside. I also have a Provincial Park next to my house. So right after the work session, I got outside for a walk in the cold, sunny atmosphere of Calgary in May.

7. Repeat 

Keep your work sessions timed.

As soon as that time is up – regardless of whether you’re finished or not – stop and get outside.

It’s actually better to not finish something when your break comes, that way when the break is finished you’ll have something to complete rather than having something new to start.

It’s easier to complete an already started task than to begin something new all-together.

You can do this every day, this routine.

It becomes even more important when you’re feeling lazy and un-motivated.

Stick to it.

Do what you do regardless of whether you feel like it or not.

About The Author

Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

You can contact him at –



A Man’s Guide to Cigar Smoking

So many things in life that we grow to love and enjoy, we begin without truly understanding why we’re doing it.

As a younger man I watched the Sopranos religiously. I also read books about Winston Churchill and by Ernest Hemingway. Every one of those men – both the wiseguys in the Sopranos – were repeatedly seen with a stogie in their mouth, hence, why I first wanted to smoke a cigar to see what it was all about.

I began smoking very infrequently – usually only on special occasions or with the fellas or on a rare round of golf – when I was in my mid twenties.

Slowly I began to form a palette.

The CAO Sopranos Special Edition was an early favorite, and not just because of the sly marketing, but because of the full-bodied taste. A buddy of mine got me the set for my birthday one year – good pal, good gift.

Torano cigars were the first cigars I smoked regularly because a pal of mine owned a cigar shop and got great deals on Torano’s. They’re great cigars. I had one last week that was just delightful.

As I’ve aged I’ve smoked more, and I’ve enjoyed it more. I’ve figured out what I like in a cigar, so when I try something new it’s with a wee bit of understanding as to what I’m looking for in a cigar.

How Often Should You Smoke Cigars?

A buddy of mine went to a throat and sinus specialist – or something along those lines. He went for some odd thing, but while he was there he asked about the health effects of smoking a cigar a week.

The specialist, who’s highly regarded, kinda chuckled, then said that’s nothing to worry about. The chuckle was a scoff as if such a little amount of smoke (non-inhaled, obviously) wasn’t worth caring about.

Since then, I’ve been smoking a tad more. It was permission to do something I love to do.

I don’t smoke once a week. More like 2-3 times a month. But I love it. It’s relaxing. It’s repetitive. Sitting out front on my porch on a sunny day, reading, writing, or working, while smoking with Jamey Johnson and Willie Nelson playing in the background, is heaven.

Time stops. Worries and stressors are forgotten. It’s just the stogie and the scotch accompanying it. It’s the words you’re writing or reading, the stories you’re telling or hearing, the landscape you’re appreciating.

Cigars aren’t good for you. In life, however, we have to decide what we’re wiling to give up in the name of better health, and what we’re not willing to give up.

I give up comfort.

Every day I put my body through pain in the gym or at the hills or in the mountains. (Read This: Pain Is Your Friend and Ally)

I give up junk. I eat healthy. I drink a lot of water.

I won’t, however, give up my cigars. I smoke them infrequently enough that every time I smoke it’s a treat. I believe that’s how it should be. You can think differently. What you cannot do is not smoke one of these fine cigars before you’re in the dirt where the tobacco tree takes root.

As a side note, I prefer full-bodied, spicier cigars. Thus, you’re not going to find many – if any – Cubans on this list. Cigars are like Scotch and red wine, we all taste things our own way and have our own preferences. Include yours below.

In no particular order…

Ashton VSG

This was my favourite cigar for a long, long time. Frankly, I don’t really have a favourite cigar. I have a group of 5-7 that I love equally, like a father of 5-7 kids.

Padron 1926 No. 90

Padron’s are arguably the best cigars around. They have a number of stogies you’ll enjoy. The first time I had a Padron cigar I was in Key West, the home of Ernest Hemingway. I bought one, grabbed a book, sat, smoked, and lived.

Liga Privada No. 9

This is an incredible cigar, maybe the best I’ve smoked. It’s smooth but full-bodied. My goodness. They’re tough to find where I live, so every time I head to the States I pick up as many as I can.

Smoking this cigar you wish the cigar would never end.

Arturo Fuente OPUS X Perfecxion No.2

I’ve had these a fair bit since moving to Calgary. They’re smooth but full-bodied, and they’re always available at the store by my house. Any Fuente is worth a go.

Rocky Patel Vintage 1990

I had one of these down in Key West on a different day than I had the Padron. Both were incredible. I’ve had this more often since, but because of the price point in comparison with that lovely Padron cigar.

Sometimes a cigar is wrapped a certain way and the air flows steadily through that makes it more enjoyable. The Rocky Patel 1990 always seems to be wrapped perfectly.

Kentucky Fire Cured Cigars

A buddy of mine has these frequently. It’s an American cigar, so I was skeptical (out of ignorance, for no good reason). What an incredible smoke. The flavor is incredible. It tastes like a fire out in the woods.

They’re pricey, as are most cigars on this list, unfortunately. But for a list of cigars you should have before you die, it’s expected. If you like strong tastes, be it in cigars, wine, or scotch, give this a whirl.

Italian Smokes

This is by far the most unconventional cigar on the list. In fact, I’m not even sure they’re really cigars.

I had them a lot when I was in Italy, but I haven’t been able to find them since, until I – in a moment of genius – googled ‘italian dry cigars’ and found Italiansmokes.com.

You’ll see these cigars in old cowboy movies. They’re actually an American tobacco, and although they’re dry, you need to keep them in a humidor just like a normal cigar.

They smoke slower than a normal cigar. And they’re smaller than a normal cigar. But my goodness, they’re deliciously powerful and spicy.

I love these. You can walk about with them in your mouth, unlit, and then spark them whenever you’re ready. They’re not typical cigars, but they’re awesome nonetheless.

About The Author

Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

You can contact him at –




Motivation is a prick. It comes and goes. It’s unreliable. It cannot and should not be depended on.

Motivation is like an emotion in that our surroundings, our lives, our brains, they all give us motivation or can take it away. It’s our choice, of course, whether or not we’re motivated. Few, though, create motivation. Few create scenarios where they can’t help but be motivated. Most sit and wait.

They perform great when they’re motivated but they’re so seldom motivated that they don’t often perform up to the standard that their potential could have them perform.

You should not aspire to be more motivated. You should aspire to create motivation.

1. Practice positivity.

Actively find things that you appreciate. Every day write down 3 things that you appreciate that have happened within the last 24 hours.

It’s the act of training your brain to find opportunity. Most people dwell on despair, winners actively find and act on opportunity amidst crisis.

2. Plan your day, week, year.

Being motivated is more about habit than emotion. In The Power of Full Engagement, Tony Schwarz and Jim Loehr delve into how our brains can be programmed to create motivation and energy.

When we habitually do the same thing we get programmed to ‘get up’ and ready to do the task. It’s like waking up at the same time every day. At first, we need an alarm. After a week or so – or more – we begin to wake up at (or earlier) than the time we once set our alarm to rise at.

This is no different with working out at the same time than with waking up at the same time. Have a consistent plan to your day. Write at the same time every day and the muse won’t be something you have to chase, but something that meets you when you sit down to tell stories.

3. Read history, not self-help.

History provides proof about what can be done. It’s evidence of possibilities. It’s also a guide to what to avoid, how men in the past have made their mistakes, and where opportunities lie.

History repeats itself. It’s incredible how true this statement is. No matter the period, humans have won and lost due to similar circumstances. Knowing how to win, knowing how big-thinkers created something from nothing isn’t just motivating, it’s inspiration based on fact, not on weightless sentences that provide brief instances of inspiration.

4. Get 8 hours of sleep.

Being sleep-deprived is akin to being drunk. We perform at about the same level. Now, eight hours isn’t a must, some can go off of 6 or 7, but knowing how much sleep you need is important. Get it. Get enough sleep so that while you are awake, you can focus and perform at your best.

5. Be in peak physical condition.

It’s difficult to be motivated when you’re not healthy. Too many ignore the health aspect to being an optimal performer – and that’s what you’re trying to be. It isn’t a motivation, per se, that you’re after, but the ability to perform at a high level.

If you’re fat and out of shape, you’re putting one more barrier between you and what you want to accomplish.

Habits are also important. If you don’t workout, if you don’t eat right, how do you expect to do the right things in your other endeavors?

6. NEVER stay safe.

Excitement, more than motivation, will give you the energy you need to do great things. It’s excitement that most of us lack, and we think that we’re not motivated.

You cannot be excited about safety or ease. You need to push yourself, to set higher goals to be excited. When you’re excited about the possibilities of what you’re aiming to accomplish, you’ll feel more motivated than ever.

7. Know exactly what you’re doing in every moment.

Before I go to the gym every morning I start something. In the past I’ve come back from the gym and wasted time not knowing exactly what I should be working on. By starting something before I go I come back and continue doing what I was doing before I left.

It isn’t motivation, necessarily, but it’s motion.

Stagnation is a killer. That’s how we open our internet browser and begin wasting time. That’s how we lose an entire day in our quest, which eventually leads to a life wasted.

8. Be disciplined.

In The Lost Art of Discipline, we go over how discipline removes barriers and how a lack of discipline puts more barriers between you and who you need to become to reach the goals and dreams you want to accomplish.

Discipline is avoiding things that pull you away from your potential, and adopting things that bring you closer to realizing that potential.

Those who are supremely motivated know what they want, they aspire for greater things than the average fella, but they’re also supremely disciplined. They know that to rely on the feeling of motivation is a horrible way to live, and that creating the habits and the lifestyle that fosters motivation is a far better way to be.

9. Review your biggest goals every day.

Back to being excited…

When we set a big goal, we get excited, but we lose that excitement a couple weeks after when what we do has become routine.

Set massive goals, but keep them close, keep them in mind, continue to feel the energy that comes from possibilities.

10. Track everything.

Know exactly where you are in relation to where you want to be at all times.

Too often we lose motivation because we feel like we’re not doing well enough. Feelings don’t matter. Numbers matter.

Know where you want to be. Figure out how to become the man worthy of that life, job, degree of excellence. And then keep track of how you’re doing. Know how much you spend, save, invest. Know how many words you write a day. Know how much more business you’ve created this month versus this month a year ago.

I’ve seen this first hand. I’ve thought I was doing a lot worse than I really was simply because I wasn’t measuring what I was doing.

11. Never envy. Never compare yourself to someone else.

Your path in life has to be your own path. You have to focus on your own shit. Someone else’s path cannot be your focus. It pulls you away from what you’re doing and it removes any possibility of having the positive, alive, motivated mindset you need to win at your idea of success.

NEVER look at someone else, at what they’re doing, and get down on who you are or what you’ve accomplished.

Make a point to not even think about what others are doing, not even your competition, nor your allies.

Do your own thing. Live your own life.

About The Author

Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

You can contact him at –



Can Depression Be Conquered?

Depression is seen as something that happens to you, thus, we see it as a curse. Can we, then, work at enacting some power or control over this evil?

The following books will help you do just that.

The purpose of a ‘self-help’ book is to show you how to help yourself. Too many such categorized books, don’t do this. I’ve read books from the self-help section in the book store that don’t in any way deal with reality.

They’re filled with fluff and nonsense. They’re written to make you feel good so that you’ll buy another one of their books, but they don’t actually give you any guidance to solve your own problems.

The truth is, we have far more power and control over our lives than we realize. We think things happen to us, neglecting to see our role in how we respond to the event.

The goal of every man should be to live a good, flourishing, powerful, audacious life. We should all aspire to be of value. If you’re down in the dumps, depressed, surrounded by darkness, by all means, talk to someone, seek help, but, as a man, also aim to figure things out for yourself.

No matter the problem, you can be the solution.

The following books aren’t filled with the aforementioned weightless, feel-good nonsense. They’re rooted in logic, science, and truth.

To be at your best you have to see your life as it is, not as you wish it to be, nor as you perceive it as, but how it is. From there, from a place of reality, where you see the good, appreciate what you have and work to get what you don’t, you can begin to rise.

1. The Depression Cure

I was sceptical about this book because of its title. When I started reading, however, I was proven wrong.

The premise of the book is that depression isn’t a natural human state, but a construct of our only recently ‘modernized’, industrialized, technological society. It wasn’t a premise that was born and then sought out to be proven, but one that came as the result of an interesting finding.

The research found in the book focuses on modern hunter-gatherer societies, where the scientists found no cases of depression. Studied for up to a decade, none of these societies in Africa, New Guinea, and elsewhere, who have to hunt their food, who have no money, no technology, and live in huts and tight-knit communities, suffered from depression.

Compare that to the most affluent areas in our biggest cities, where everything that one needs is within the click of the mouse or a quick drive, where depression is rampant.

It appears that we’re still genetically programmed to live like hunter-gatherers. That is, we need the high amount of omega 3’s found in game meats. We need the close connection of a tribe. We need the struggle of surviving in rural parts of the world. We need the daily exercise we get from hunting and fishing with primitive tools.

Technology is great, but it allows us to avoid what we need to do to live a mentally healthy life.

The book isn’t just findings, but solutions as well.

It gives you things you can do to climb out of the depths. The tough part is actually doing them, but that’s where we separate the men from the weak. It’s when you’re at your darkest that you have to stand up and move.

Click here to buy The Depression Cure

2. Man’s Search for Meaning

If men can find meaning in the darkest, most evil place the world has ever seen, then we have to be able to find meaning in our own suffering.

Viktor Frankl formed his ‘logotherapy’ in the Concentration Camps of the Second World War, where men and women and children were imprisoned and tortured and murdered for their race and ethnic background by the millions. There’s no sense or logic to such evil, so quitting, giving up and throwing your hat in amidst such evil actually makes sense.

Some did, many did. Frankl saw others, however, who – even within such darkness – found meaning. Rather, they created meaning.

Everyone should read this book. No matter what evil has happened to you, you still have the power to choose how to respond to it. There is no circumstance where you’re powerless.

Click Here to buy Man’s Search for Meaning

3. Thoughts of a Philosophical Fighter Pilot

James Stockdale was a fighter pilot who was shot down during the Vietnam War and placed in a torture camp. These guys didn’t treat prisoners of war like they do in America. They were subjected to mental and physical torture that Stockdale talks about in the book.

The beauty of this book is how it shows the reader how to endure. It talks about truth and how to find truth when the lines between right and wrong are incredibly difficult to see.

Do you do as your captures want you to do and get fed, clothed, and cleaned? Or do you stand by your values and continue to get tortured?

How does someone know what’s right when pitted with decisions like that?

Incredibly, there’s clarity, and Stockdale helped other prisoners of war find said clarity.

If they’re able to find clarity amidst the blur of a torture prison, how can we not find clarity in our daily lives?

Read this book.

Click Here to buy Thoughts of a Philosophical Fighter Pilot

4. Seneca, Epictetus, Marcus Aurelius

If Stoicism could be confined to an idea, you could say it’s the ability to determine what demands your attention and thoughts, and what doesn’t.

How should you respond to crisis? What’s under your control and what isn’t and what can you do about what’s under your control and what should you do about what isn’t under your control?

We spend so much time focusing on things that we shouldn’t focus on. We fret over things we don’t control and ignore our role in events.

Choose all of or one of the following books and set out to read just a few pages per day. Read, then give what you’ve read the time and respect needed to mull it over, contemplate what it means and how to enact it in your own life.

Meditations – Marcus Aurelius 

Art of Living – Epictetus 

On the Shortness of Life – Seneca 

5. Unbroken

One thing we each have to realize is that we can endure far more than we can even comprehend. Each of us are survivors, and each thing we push through, break through, and survive strengthens us.

Unbroken is an example of a man who endured senseless torture, who was targeted by an evil bastard in the Japanese prison camps of the Second World War, and yet came out of his years-long ordeal, as a better, kinder man.

Louis Zamperini is one of the greatest men you’ll read about, and we can all benefit from having models who’ve gone through far worse things than we have but found a way to rise out of them with a positive attitude.

Click Here to buy Unbroken

6. The Obstacle is the Way

Sometimes the thing that brings us the most grief is the solution. Sometimes our greatest obstacle, very thing we think is preventing our happiness, can get us closer to peace and meaning.

Ryan Holiday, the book’s author, does a great job of bringing timeless ancient wisdom and presenting it in a way that the reader can immediately implement.

When we can begin to see the route to what we want through the obstacles that we think we’re cursed with, clarity ensues, and we’re able to truly take control of every aspect of our lives that we can possibly have control over.

Click here to buy The Obstacle is the Way

About The Author

Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

You can contact him at –



What should we aspire to do in life?

Every day I ask myself what should I do?

I wonder if I’m doing the right things, and more than that, the best things.

Yesterday I wrote down my perfect weekend, I sat and thought about what my ideal weekend is so as to figure out what I should do on that day. (Read This: How to Create The Perfect Day)

I ended up having a great day. I woke up early and wrote. I drove an hour to the mountains, filming videos (technically working) on the drive out. Hiked up a mountain with Teddy. Drove back home, filming more videos. Opened a beer and a book in the evening when I got back, and wrote once again.

Every second of every day we’re faced with choices. It’s crazy. Every second we’re posed with a decision to make. The more we make the best decision, the better our lives will be, the more we’ll accomplish, the more value we’ll bring to our culture.

Should I watch TV or read a book?

Should I run or walk?

Should I go for a hike or stay home and work?

What should I think about? Should I think about what I should do right now or should I think about how well others are doing? Should I envy or should I focus on my own path, journey, and work?

Before we go through things that every guy should aspire to accomplish, not just do, let’s go over one decision we must make, always.

If you wonder if it’s worth it, do it.

The Necessity of Accomplishment

The purpose of life is to live a great life. Accomplishment is a part of that, no matter what your definition of a great life is. You cannot live greatly without using your talents to their capacity. You cannot live greatly without working hard, solving problems, and persisting.

Accomplishment is what you put to use.

Now, what should you accomplish?

1. Your physical peak.

You look at a guy like Dwayne Johnson as a good model for this pursuit. He’s in better shape today than he was when he was playing football for the University of Miami. He’s also in his forties.

This quest shouldn’t cease. It doesn’t need to be a pursuit of perfection, either. It’s a matter of consistency and persistence. Make training consistent and routine and you’ll constantly improve.

The benefit is that life at your physical peak is better than life at your physical worst. Your physical peak enables you to do more at a higher quality. You can do more when you travel, you can go further, you can live more daringly.

2. Your bucket list top 5.

Bucket lists have become trivial and silly, but think about the core of what it is to make one. A bucket list should be the things you want to do before you die. That’s pretty damn important, or at least it should be.

Dig deep. Make the list. Where do you want to travel? What do you want to do when you travel? Where do you ideally want to live? What house do you want to build? What adventure do you want to partake in? (Read This: A Bucket List for a Legend)

Make it real. Forget about things, automobiles, watches, suits, stuff. Think experiences, accomplishments, victories, adventures. Making a real bucket list and limiting it to 5 things that you’re going to accomplish can be a great exercise to find clarity, but also to reclaim the excitement you once had about the possibilities of life when you were young.

3. The height of your line of work.

The internet is off while I write, so I’m not completely sure of the quote, but Martin Luther King Jr. made the point that every man should do his work as if he were Michelangelo painting the Sistine Chapel.

Set out to become the best at what you do, no matter what you do. This takes time and persistence. If you’re constantly switching jobs and careers trying to ‘find the right fit’, this isn’t going to happen, it can’t happen. It took Michelangelo, Da Vinci, and every other artist at least a decade of purposeful practice to create their first masterpiece.

Set out to create a masterpiece, not to simply exist. Whatever you’re doing right now, stick with it, become great, and the meaning will be found in the pursuit. If you’re always jumping ship you’re never going to find the meaning you want from your work, trust me.

I switched careers a lot from the ages of 20-25, when I finally settled on one I was able to create meaning where it didn’t initially exist.

4. Family.

Men are here to protect, provide, and procreate. We need more kinds raised by good fathers, we have more than enough that were had by absentee fathers or deadbeats. If you’re a good man, who will provide for his family and protect them and guide them, then please, make babies.

Having a family and raising them right, being there for them, providing for them and protecting them is a real accomplishment. It’s as great an accomplishment as a man can create in life.

If you’re a deadbeat who bucks his responsibilities, please, don’t even risk having a baby, get a vasectomy immediately.

5. The ability to discern what is real and what is false influence.

This is a real accomplishment, and one that few – especially today – ever realize. The ability to know what is true and what is false influence is increasingly rare because influence is everywhere, and our ability to understand what’s necessary for us to live our greatest life, for us to win at life, is far more difficult than ever before.

We’re influenced everywhere we go, and by everything, and even if we know how to discern good from bad and right from wrong and true from false, our friends, peers, and family, who are blindly influenced, will have an impact on us.

To know what you want in life, to know what you should pursue, usually comes at the end of one’s life.

It’s only after we’ve given our lives to making money that we realize we ignored our family, and its our family that was most important to us.

It’s only after we’ve spent out lives being safe, always choosing the safe route, the safe path, the path of least resistance, that we truly understand that life is found outside of comfort, never within it.

To be able to see where roads lead before we’ve reached the finish line is something that would serve all of us well.

6. Being a man of virtue no matter the situation.

Being consistent in virtue is rare. Most ebb and flow with the circumstance. They morph and change to suit themselves.

Be a man of virtue, no matter the reward. Do your best, regardless of personal acclaim.

Be the constant courage amidst cowardice. Do the right thing, always.

7. Victory over your greatest weakness.

What do you not have control over?

Are you addicted to booze? Do you have control over your finances, what you spend and why you spend it? Are you addicted to porn or sex or eating or smoking or gambling?

To gain control over what you have no control over, is victory.

Maybe your self-talk is horrible. Maybe you’re prone to sadness or depression or a negative way of thinking. You have control over your thoughts.

You may not have control over an event, but in your back pocket is the power to respond to it however you like.

About The Author

Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

You can contact him at –



“We suffer more often in imagination than in reality.” – Seneca

I saw a study somewhere, I can’t remember and my internet’s off right now as I write, that showed how our brain acts when it’s tired. It becomes completely irrational. Hence, the worries and fears that crop up at night as we’re lying in bed that keep us awake and prevent us from performing at our best the following day.

Fears, for the most part, whether they’re conjured at night in bed, or during the day or when we start our day, are illogical.

We suffer more often in imagination than in reality, and even our very real sufferings can be a matter of perspective.

1. Be real.

The two best books I’ve come across on suffering don’t prescribe an unrealistic view of what’s occurring. Accept where you are. Accept everything about it, both good and bad. Don’t be ignorant of your reality.

You are where you are for a reason. It is your job to make the best of the situation. You see the glass as both half full and half empty. You accept tragedy for what it is, but you also see the futility in brooding over it. Do the best with what you have and where you are, it’s stupid to wish you were someone else, living someone else’s life.

2. Don’t be an optimist.

Don’t expect something to happen at a certain date. Those ‘two best books’ are Man’s Search for Meaning and Thoughts of a Philosophical Fighter Pilot.

Both authors were unjustly imprisoned. Both authors noticed that the optimists were most likely to go crazy because they had illogical expectations of what was going to happen. They had expectations that were out of their control. That is, they expected to be freed at a certain date. This is how they coped with their imprisonment. When that date arrived and they weren’t free, they lost it.

We build worry, fear, and depression by dreaming and wishing about things that are completely out of our control. We get down on ourselves when we don’t accomplish what we set out to accomplish by the date we aimed to accomplish it at. It’s a product of a society that praises youth over experience and wisdom, that can have all of its needs met in an instant, that can buy something without actually having the money necessary to pay for it in full.

Don’t expect what isn’t under your control. Your job is to be very good every day of your life. What you want will likely come as a result of who you are. Don’t quit because it hasn’t arrived when you wanted it to arrive. You’re better than that.

3. Write down your illogical fears.

Our brains can be assholes. It’s important to shine a light on the prick and the idiocy of what it’s conjuring.

It’s a simple thing, but writing down your fear can be powerful. Seeing it in print exposes it for how illogical it is. Often times the fear can be prevented by us with discipline and persistence.

Next time you’re worried about something, write it down, then write down the logical conclusion and the things you can do to create and even better results.

4. Work your ass off.

If you’re busy, if you’re engaged in your own self-improvement, if you’re trying to become better at something, if you’re consistently practicing, you cannot spare the mental space that worry takes up.

Listen, I’ve been a lazy arse at times in my life. I’ve had self-pity. I’ve been a pussy. There’s absolutely no point to it. There’s no point to laziness. There’s no benefit to waiting around, waiting for something good to happen.

Life is so fucking short, to spend it being lazy does nothing for you. It’s better to live 30 years as a warrior, as a guy who hunts down what he wants than it is to live 100 years as a lazy ass coward. It makes absolutely no sense not to work your ass off.

Find something you want to do, and become great at it.

Or, take whatever you’re doing right now, whether it’s being a student, a plumber, a construction worker, a teacher, a writer, a father, and become great at that. The thing rarely matters. We make it matter.

Too many people spend their lives trying to find themselves. It’s stupid. So stupid. Create yourself. Take pride in whatever you do, whenever you’re doing it. The object of that pride is of little consequence. (Read This: Forget Finding Your Passion. Just Work.)

If you’re trying to do your best at whatever you’re engaged in, you’re not going to have the mental capacity to worry, it just won’t fit in your brain.

5. See life as a warrior does.

Life is a series of challenges; it is not a series of curses.

As a damn man you cannot pity yourself, within you is too much potential to have pity. It’s up to you to realize that potential, to conquer the challenges you face in life. These challenges, however, are not curses, they are not things happening to you, but things that you can react to however you want. React to them like a warrior, not like a coward.

7. Stop being a pussy.

Stop being afraid. It’s a choice to be afraid. It’s a choice to be small and timid. Be a man.

It really is that simple. Make the choice to be a warrior. Make the choice to face your fears like a man. Accept both the best outcome and the worst as a part of your learning. Stop worrying. Stop fearing. Stop being timid.

8. Don’t compare yourself to anyone else.

Worry can come from comparing our situation to others. The thing is, we never truly know the situation that others have, nor do we see the place we’re in objectively.

A simple thing you can do is to write down 3 things that happened in the past 24 hours that you’re grateful for.

Do that every day and you cannot help but appreciate where you are and what you have.

9. Don’t buy things you don’t need.

Don’t spend money like an idiot. Don’t spend money like a consumer, trying to impress people you don’t really need to be impressing.

So much of what we worry about today is financial. It doesn’t have to be. You don’t need to make a lot of money to become wealthy, you just need to budget, invest, and have patience and discipline. (Read This: How to Spend Your Money Like a Winner)

Spending money on things that depreciate will bring you more worry. It’s self-inflicted nonsense. Don’t be that guy. Save, invest, work hard, and know what really matters in life.

It isn’t the things you own, but the experiences you’ve had, the people that you influence and have in your life, and what you do.

10. Focus on the task, not the outcome.

By focusing on the process, on practicing, on doing what you’re doing as best you can, you don’t have room to worry about its outcome.

When you focus on the outcome you brings yourself out of the present, and into a state where worry can thrive.

Focus on where you are right now, on what you’re doing, and nothing else, ever. As soon as you think about the outcome, you’ve lost.

On a bigger scale, with your life, focus on where you are and being the best you can be where you are. Don’t dwell on where you want to be. That constant pulling yourself out of the present leads to worry and fear.

Listen, if you work hard, work smart, and are consistently good, you’re going to be alright. You don’t have to worry about what life throws at you.

11. Accept that bad things will happen.

Bad things are not bad, they are merely things.

They are not evil. They happen. Your friends and family will die. Someone you know will get cancer. Something horrible will happen at some point. Don’t worry about it happening. It’s going to happen, and you’re going to deal with it. (Read This: Life Is Hard. Deal With It)

Enjoy the people you have while they’re here and while you’re here.

To make the best of your time here you cannot give a second of it to worry. Don’t let that bastard take up your time or energy. It’s under your control. Don’t allow it to win.

About The Author

Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

You can contact him at –