I hope everyone is having a fantastic October so far. I am proud to share the second issue of your weekly boost of growth and inspiration! Whether you're working to lift heavier, live healthier, or become the best version of yourself, you've found the right place. Every week, I'll be sharing tips, stories, and lessons from my own journey here at Athletic Kulture and pursuing self-improvement. Let's make the journey of growth exciting, engaging, and something to look forward to.

The Roundup

Three interesting articles I found over the week. Check them out, or skip to this week’s easy win!

This week’s easy win: The brain dump

Ever feel like your brain is running 100 tabs at once, and now it’s buffering? Yeah, that’s when you need a Brain Dump.

A brain dump is your secret weapon for clearing mental clutter, organizing thoughts, and getting stuff done. And no, you don’t need a fancy journal or artisanal pen.

Grab whatever you can write on—post-its or an old receipt. I use my iPad with Apple Notes. It doesnt need to be fancy, we are going function over form here.

Step 1: Set a Timer

Okay, now set a timer for 3 minutes. Not 10, not 5—3. Why? Because that’s the sweet spot where urgency meets efficiency. Plus, you’re less likely to start pondering the meaning of life mid-dump.

Step 2: Dump Everything (Like, Everything)

This is the fun part. Just start writing—anything that’s on your mind. Got a to-do list longer than a George R. R. Martin Novel? Write it down. Random idea for a million-dollar app you’ll never build? Add it to the list. Grocery lists, half-remembered movie quotes, things that have been stressing you out for days—dump it all out.

You’re basically Marie Kondo-ing your brain—does this thought spark joy? Nope, just write it down.

Step 4: Sort the Chaos (Quickly)

Now that you’ve unleashed the flood, take a quick look over your list. Pick out the top 3 things that are either really urgent or really important (or maybe just really annoying).

These are your “priority tasks.” Don’t get too fancy here—this isn’t a sorting hat moment, just some basic triage to help you focus.

If you’ve got a few extra minutes and want to flex those organizational muscles, feel free to toss the rest of your brain dump into categories like:

• Urgent Stuff (Do this or face the consequences)

• Future Projects (Aka “maybe later”)

• Random Thoughts (Most of mine are dumb)

But don’t get lost in this step—remember, the whole point is action, do something.

Bonus Tip: Actually do something

Pick something on this list that is actionable, and do it. Send that email, sort those clothes, start planning that project. Just move the needle a little bit.

Bonus Bonus Tip: Make It a Daily Ritual

Feel like your brain needs a reset every day? You’re not alone. Make this 3-minute brain dump a regular habit.

Do it in the morning, at lunch, or before bed—whenever your brain feels like it’s juggling too many things. It’s a fast, free way to clear mental clutter and stay on top of your game.

Boost the big 3

1. Boost your fitness—Track it. Things that are measured tend to improve over time. Whether you're lifting more weight, running faster, or improving endurance, tracking your workouts allows you to see progress and stay motivated. Use apps, journals, or even spreadsheets to monitor gains and adjust your routine.

2. Boost your productivity—Always try to win the day. At the start of each day, write down the top 3 tasks you must complete. Prioritizing these over everything else ensures that your most critical work gets done even if the day gets chaotic. If you win most of your days, you win at life. Unfortunately, the opposite is also true.

3. Boost your life—Learning never stops. Show me someone who thinks they have nothing to learn, and I will show you an idiot. Commit to lifelong learning by reading, taking courses, researching articles, or attending workshops. Continuous education helps you grow personally and professionally, keeping you adaptable in an ever-changing world.

This concludes this week’s issue of “The Kulture.”

If you thought this article gave you a little nugget of knowledge or motivation to take action, please forward it to a friend!

I would love to reach more people and get more insight into how to write an outstanding newsletter.

Thank you to everyone in the community and I cant’t wait to talk to you next week!

Sincerely, Jake Cadenhead