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- Effort Counts Twice, 14 life lessons, say F**king Thank You, and Much More.
Effort Counts Twice, 14 life lessons, say F**king Thank You, and Much More.
Jake Cadenhead
October 24, 2024
Welcome back to your weekly dose of The Kulture! Whether you’re out here trying to lift heavier, live healthier, or just level up your life, you’ve landed in the right spot. This week, as always, I’m bringing you more tips, stories, and lessons straight from my own journey at Athletic Kulture, with a side of motivation to keep you fired up. We’re not just grinding here, we’re making this growth thing exciting and…dare I say…fun.
"Action is the foundational key to all success." – Pablo Picasso
The Roundup
I'm switching it up with some videos this week! Three interesting pieces of media I found this week. These are links that will take you elsewhere across the web, so have fun exploring!
I can sometimes catch myself focusing too heavily on perfecting a specific skill set or optimizing some operation. In reality, the most significant factor is whether you have the grit to actually get it done. I consistently try to develop this, and it has done wonders for me. |
This one is actually a YouTube video! It's an old Alex Hermozi video, to be precise. I have watched this one a few times, and I find they are all very actionable and definitely some low-hanging fruit to improve your life. |
Another video! This is a much longer interview-style video. With such a long video that extracts the entire mindset of an elite performer, you will inevitably hear something you strongly disagree with… but this does not mean you can’t take select things from the video and leave what you don’t like. |
This Week’s Easy Win: The One Thing Rule
Ever look at your to-do list and immediately want to take a nap? Same. But here’s a little trick that can make your day feel a lot less chaotic: The One Thing Rule.
What’s The One Thing Rule?
It’s simple: instead of running around trying to tackle everything at once, just focus on getting one important thing done first. This is the task that’s going to make the biggest difference. Think of it like knocking over the first domino, and suddenly, the rest don’t seem so hard to handle. Plus, once it’s done, you’ll feel like a productivity wizard.
Step 1: Find Your One Thing
Look at that overwhelming to-do list and ask yourself “If I could only do one thing today, what would it be?” This isn’t about what’s easiest (sorry, “organize desk” doesn’t count). It’s about what’s actually going to make a dent in your day or move you closer to your goals. Got a big project? Need to hand in something overdue? Handle that One Thing first.
Step 2: Block Out Time
Once you’ve picked your one thing, it’s time to give it your full attention. Block off a chunk of time. Whether it’s 30 minutes or an hour, go all in. No distractions, no multitasking, just focus on getting that one thing done. It’s like giving yourself a mini-productivity bubble. Get in, get it done, and get out.
Step 3: The Rest is Gravy
Once your One Thing is crushed, the rest of your tasks will feel like bonus points. Seriously, everything else becomes gravy. Even if you don’t get to the rest, you’ve already won the day by taking care of the most critical task. So, relax. You’ve already earned it.
Why It Works
The One Thing Rule helps you avoid feeling like you’re juggling 47 things at once. It keeps you laser focused on what actually matters and gives you that sweet, sweet sense of accomplishment early in the day. Plus, it’s way easier to be productive when you’re not trying to do all the things at the same time.
Boost the Big 3
Boost your fitness- Work on that tempo. If you’re stuck in a plateau, try focusing on the tempo of your lifts. Slow down the eccentric (lowering) phase of each movement. For example, take 3 seconds to lower on a squat or bench press, then explode up. This increases time under tension, which can lead to more strength and muscle gains. Plus, it keeps you more mindful of your form, which is always a win.
Boost your productivity- Get more work done by taking a break. It might sound counterintuitive, but taking regular breaks can actually make you more productive. The Pomodoro technique (working for 25 minutes, then taking a 5-minute break) is a great way to maintain focus without burning out. Your brain needs a breather, and those short breaks can help you come back to your work refreshed and ready to power through.
Boost your life- Just say f**king thank you. Feeling stressed or stuck? Take a minute to practice gratitude. It sounds simple, but writing down just 3 things you’re grateful for every day can change your mindset. It shifts your focus from what’s going wrong to what’s going right, giving you a positive mental reset. Try it for a week. You might be surprised how much lighter life feels when you focus on the good stuff.
And that’s a wrap for this week’s edition of The Kulture!
I hope you’re walking away with some fresh ideas and motivation to fuel your week. Remember, growth isn’t about giant leaps, it’s about showing up, putting in the work, and making small, consistent moves toward your goals.
You’ve got everything you need to crush it, so go get after it!
I'll see you next week, same time, same energy. Thanks for being a part of this incredible community.