T H E R E B U I L D

THE REBUILD OF YOUR LIFE STARTS NOW.

THE AIM OF THIS SECTION :

The aim of this is to improve your quality of life in all areas. There are far too many things to add into this section alone so check out the archives in Information Sanctuary for some specifics. Drag yourself out of a depressive rut and aim for fulfilment and success. You must understand that most of these issues you already knew, but the answering of the hard questions brings too much discomfort. If you care about improving yourself and you want to be better, you can’t do the same things you’ve always done and expect something different. Growth only happens outside of your comfort zone, and once you can swallow that pill, your brain will reset the limits to what you are capable of and what you must do.

YOUR LIFE IS IN YOUR HANDS

Waiting for a reason or specific time to start is the first mistake everyone makes. there’s no perfect time or occasion, ever. Imagine if you could’ve started 6 months ago, you would. Now imagine the progress you can make in the next 6 months if you try and how you will make your future self proud of you today. Work so that you can be grateful for your past self.

‘The best time to plant a tree was 20 years ago, the second best time is today.’

In order to turn your life around, you must master your mental and physical health. This, when combined is the key to success, fulfilment and happiness.

STAGE 1 :

INTROSPECTION

You must first understand how and where you’re going wrong. Deep self-introspection, reached by sitting alone only with your thoughts, will lead you to the root of your problems. This will enable you to rebuild strong foundations, facilitating your journey to success. If you really want to learn something about yourself, stare at a wall for an hour and see where your mind goes. Not many people have the willpower or attention span to actually take the first step to a better life. Meditate on those thoughts and write down anything if it feels right.

An extremely beneficial tactic to improve this process of the rebuild is outlining the things you can control and the things you can’t. When you determine a problem within your life, the things you can’t change are irrelevant, focus your energy on changing the things you can control. There’s no point blaming your lack of something down to the environment you’re in because there is ALWAYS someone who has had it worse and done it better.

THE MOST COMMON EXAMPLES REPRESENTING POOR PHYSICAL AND MENTAL STRENGTH:

There are full archive volumes of all of these in information sanctuary.

  • - reduced productivity

    - low energy

    - low motivation

    - lower testosterone

    - depression increase

    - anxiety increase

    These are just some of the things poor sleep leads to.

    Despite what people think, sleep controls your life.

    A bad sleep routine sets you up for a bad day and a good sleep sets you up for a great day. Studies suggest sleeping less than 5 hours a night can reduce productivity levels by 29% and 8 hours a night will increase productivity levels by 20%. To put that into perspective. A 9-hour workday on a bad night’s sleep could mean getting the same amount of work done as a good night's sleep could take 4.41 hours longer. That’s a quarter of your day/waking hours.

    Not only does a lack of hours contribute to a poor night’s sleep but an irregular routine despite getting 8 hours can have similar effects to sleeping just 5 hours. Poor sleep also seems to have a strong correlation with a decrease in mental health, whether that be anxiety or depression, not to mention the decrease in motivation and discipline that comes hand in hand.

    Everyone knows how bad they feel after a poor nights sleep and how it affects them, so why do you choose to still neglect it? It’s because your mind is weak and needs strengthening.

  • - Obesity

    - low confidence

    - low energy

    - low testosterone

    -increase in heart attack risk

    Just a few things a bad diet does for you, but you knew this anyway, but you choose to ignore the risks because it’s convenient and doesn’t matter at the present moment you indulge in risking your health.

    A poor diet has become far too common in todays society.

    With a predicted nearly 40% of the population to be obese by 2030. Obesity is casually linked to 13 types of cancer, and compared to healthy bodyweight people, an 81% higher risk of coronary artery disease.

    A poor diet also means you will have insulin and energy spikes. And what goes up must come down, similar to how a hangover leaves you feeling lethargic, lazy and wanting to sleep it off, again wasting your days away because of poor meal choices.

    Furthermore, this lethargic feeling means you are less productive again. A decrease in motivation to do any basic tasks like cooking your own meal causes you to get takeaway and the cycle repeats.

    Not just productivity will it set you back but over a period of time a poor diet can change your body’s hormones. Which means you become weaker, more depressive and overall quality of life can decrease.

  • - poor diet

    - poor sleep

    - no exercise

    - bad habits

    These are the main culprits of low energy and if these are fixed you can guarantee life gets better.

    A lack of energy as mentioned above can be due to poor diet, poor sleep, poor exercise routine or poor daily habits.

    Most people’s first waking hours are wasted on their phones in a dark room. They don’t even let their bodies wake up before they release cortisol and stress into their system.

    Our advice: EXERCISE in the morning, this could be as simple as a walk. Having a morning routine also to optimise your day will greatly benefit you.

    Not only this but your body adapts to these demands by increasing the part of the body (mitochondria) which makes energy, resulting in a higher energy store. Exercise also improves sleep quality which leaves you more rested, and as mentioned in the section above, with more energy to go about your day.

  • Social Media is toxic.

    Remember being a kid and how the world was always in 4k, colourful and happy. I’m sure you’ve dreamt about rewinding time just to relive your childhood again. The reason these years were so good is because you were connected to yourself and your life. Social media disconnects you from yourself. It puts a barrier in your life and is the reason you feel all these negative thoughts of yourself being not good enough and lacking confidence. Stopping or just limiting social media will start to connect you back to life.

    I can bet many who read this, and if they read the sections on it lower down will go straight back to their old habits of scrolling without a thought. Maybe you do recognise the damage it’s doing, but you’re so addicted that even though you know it’s wrong you’ll continue to do so.

    I know personally many people who say they wake up early at 7 and have breakfast at 10/11 because they wake up and for their first 3 hours of being awake grab their phone and just mindlessly scroll. Not only does this stimulate adrenaline release and cortisol release (the stress hormone) you have wasted 3 hours of your day simply because of your need for quick dopamine is too high and it’s now become a habit. Think about if even half of those hours were productive, you could have been to the gym and back, had breakfast and showered and still have time to scroll. This laying in bed leaves the body again lethargic and not having any motivation to move associating your days with 0 energy. A study in my own sports class left the average of 17-18 year olds screen time on social media a day 6hours and 26 minutes. 6.5 hours a day, which is 98 days a year, over 3 months a year sat on your phone scrolling. Imagine you wasted an entire quarter of life on social media. Have a genuine think about how lucky you are and how you are wasting your one chance at life.

  • - erectile disfunction

    - low confidence

    - low self esteem

    - lowered testosterone

    - low discipline

    There’s 5 disadvantages there, I could give you 500 but it’s better to try yourself and learn just how much better you feel after quitting than just reading benefits.

    Watching porn is a very researched area. And not one bit of it suggests watching porn is beneficial. You might think that the dopamine spike from watching it is good, but I’m sure the post clarity you get is far from that. Porn mis-shapes the view of reality people have with sex. Standards become unrealistic and over time more stimulation in needed to find it enjoyable to watch. This also means in real life situations the chance that you will have erectile dysfunction is largely increased and the chance that you are excited by real life situations is heavily decreased. Watching porn leads to a decrease in confidence and self esteem not only this but actually limits testosterone. Not only this but most times people dip into this is because they are bored and don’t have the mental discipline to realise they have an addiction.

    If you quit porn and don’t feel happier, stronger and more energetic then I can guarantee you’re lying.

  • NOBODY wants to be out of shape, if you could ask everyone in the world who’s obese if they could be fit, I can guarantee 100/100 times people will say yes with no hesitation. This very obvious answer is for a reason, you don’t just get healthier and look better but you feel better, it changes you in ways you wouldn’t know. You build self respect because you put pure hard work into it, and I’ve seen personally many depressed and even suicidal people find peace and happiness in building a body they want. The positive mental changes you get from seeing a positive physical change are like no other.

    No exercise and/or an out of shape body leads to both mental and physical problems. Not only do you increase the risk of heart diseases and early death, but a low self esteem, low confidence, anxiety, depression, a lack of motivation and energy. Low self esteem and confidence can mean you can’t talk to women and leaves you feeling depressed with how you feel about yourself and coming from someone who’s overcome that, life is so much greener on the other side. And realising that this is affecting you is the first step. Taking the leap to get in the gym and stay consistent will be the greatest decision you ever make.

  • HELLO. I’m willing to bet not many people will read through this website, or the section, or even these few opening lines. Not because you don’t think this has value, but it would take longer than 20 seconds to read and you’re dopamine receptors just cant wait that long. If you got to this part, whether its out of spite to prove me, the writer, wrong or you are trying to improve, keep going, we promise we’ll change your life.

    Everyone’s attention span nowadays is rotten, thanks to social media and short form content like tiktok. This means not only are people adapted to only wanting to indulge in things that are 20 seconds short but means people can’t concentrate for as long, and won’t bother to watch or read things they can’t get dopamine from straight away. Giving this thread here for example, most people will read the first few words and if it doesn’t satisfy them instantly they won’t bother. This ties deeply into dopamine which will be explained in the next section. This is called instant gratification and we are striving for delayed gratification. Delayed gratification means you are willing to do what’s necessary to be successful in the future as oppose to giving into the quick pleasures and distractions.

  • Reward without work teaches the worst lessons it can teach you. It teaches you to feel reward from short form sources and leads to your dopamine receptors being fried to where to they need constant stimulation and so you sit on tiktok, reels and shorts all day long because you’re feeding them and before you realise it, 2 hours have gone by. This also leads to people being unable to do any remotely hard task because it doesn’t supply them with instant dopamine. Simple things like tidying your room which takes 10 minutes becomes too long. How can you ever think you’ll reach dreams and goals if you cant be bothered to pick up a jumper off the floor never mind spending hours building a skill or a business. Everyone knows your goals won’t be reached overnight and it takes months and years of dedication, so you have to start working for your goals and delaying gratification.

STAGE 2 :

MAKING THE CHANGES

YOU NEED TO BUILD STRONG FOUNDATIONS:

When you have a derelict house that needs work, you can’t build a new structure immediately. This leads to the whole house collapsing. You must first remove the unstable bricks and build up from the bottom. These unstable bricks that need removing are what you should have recognised in stage 1. Things like social media dominating your focus, having no energy due to a poor diet or sleep. Further more, once you have reset the bad things, the building from scratch process is not only incredibly rewarding and fulfilling but it’s also fun and exciting.

Not everyone has the willpower to instantly flip the switch, so finding a way to ease into it and reduce slowly are essential. Train your willpower to resist the urges to resort to bad habits.

You must first understand these things are distractions, distractions are friction. Friction between you and your success. Not only can friction slow you down, it will completely eliminate your chance of reaching your goal if not recognised and dealt with. These direct frictions cause secondary frictions as a result.

  • Bad mood

  • Bad relationships with loved ones and friends

  • Depression

  • Anxiety

  • Stress

  • Lack of motivation

  • Reduced productivity

  • Low energy

  • Low testosterone

  • Obesity

  • Laziness

EXAMPLES OF THIS FRICTION ARE AS FOLLOWS:

HOW TO REMOVE AND REDUCE:

I could go on forever with small details, but I think this sufficiently outlines the negatives.

Once you realise how bad these things are affecting you, removing them becomes not something that’s difficult but something that is desired. It makes sense that ruining your health and life becomes unattractive to you.

in contrast - THE EFFECTS OF POSITIVE CHANGES:

There are/will be full archive volumes of all of these in information sanctuary.

  • Rather obviously the 5+ hours people spend on social media a day is now free, these hours can be spent fulfilling a real purpose and happiness in your life. You have time to finally build that business or pursue that passion that you’ve wanted to master for a while. Not only do you now have a larger abundance of time but less social media increases your gratitude. If you’re wondering what I mean by this, the fast dopamine social media provides, means that dopamine and happiness isn’t provided from other sources and by allowing this to be removed, you will experience far more fulfilment and happiness. It also means longer and harder tasks become far easier. How do you expect to build a business which takes years to build if you spend 50% of your day scrolling and need dopamine stimulation constantly, that you cannot work undistracted for 5 minutes. It’s the same as addicts, their bodies are so used to living off whatever it is they’re addicted to, any time spent without it is like hell which is why it’s so hard for them to do anything but abuse substances.

    Another thing to add is, it allows you time to think. Time for introspection and ideas. The best ideas I’ve ever had, come from spending time alone without my phone or a screen. It connects you back to yourself which has become so foreign these days. A family friend asked me to search something on tiktok for her when her phone was dead, I replied that I don’t have tiktok/deleted it. She proceeded to ask me 2 questions, ‘why?’ and ‘but what do you do?’. What do I do with my day she wanted to know because she thinks that tiktok is the be all and end all. Doom scrolling has become such second nature that when you don’t want to waste your life it’s literally looked down on.

  • Similarily to what was mentioned in the social media section above, an improved attention span improves your life so drastically. Tasks that provide the most happiness and success or whatever it is your searching for, take the longest amounts of time. And when your attention span is used to 15seconds, you simply cannot focus for the time that it takes to learn or build these tasks. You’ll get distracted or be unfocused and never complete these tasks. Therefore by improving your attention span you allow your focus time and depth to be increased to work on major tasks. How to do this is fairly simple, increase the amount of time spent deep working in sessions and reduce the amount of time spent watching short form content. The more your attention span improves the more delayed gratification you will practise.

  • Improving your physical appearance means so much more than just the physical nature of it. The self pride, happiness and fulfilment you get from improving yourself rivals nothing, it’s in a league of it’s own.

    It doesn’t take a genius to understand why you want positive physical improvements to your body, better health and a better look. So I’ll name the less obvious ones. Huge increases in confidence not only meaning you feel better about your body, but you can walk around not feeling like a loser. Physical improvements means mental improvements. You carry self pride and can feel better in your own skin. It also builds discipline which carries over to every single aspect of life. And to mention what we all know, when you’ve changed your body you change yourself, it’s the number 1 most important step in my opinion. The evidence that you’ve put in hard work day in day out and stayed consistent becomes a trophy which is always attached to you to remind yourself of what you’re capable of.

  • A healthy diet is the equivalent of having a good engine in a car. You don’t realise how bad your last engine was until you get a better one. Your sleep improves, mood improves, energy improves, fix hormonal balances and increase testosterone. Not to mention it improves gym performances, improves productivity and many more. A healthy diet is the key to the door for your self improvement. There’s not much else that needs saying, eat whole real foods and you’ll feel a real difference.

  • Increase in cardiac-related diseases

  • Poor sleep & recovery

  • Lack of happiness & self-worth

  • Low confidence

  • Bad body image

  • A correct sleep routine is one of the basics. It’s part of the foundation to build your new mansion. If your sleep is good everything else just seems to fall into place with 10 x less effort. You feel energised, you want to go to the gym there’s no fighting your discipline. You feel motivated to work on your project. If you can get your sleep right you can fix your life. That drowsy, lazy feeling you feel all day, can be fixed by just sleeping earlier and in better conditions.

  • A lack of energy ruins many people. Complaints of tiredness or how they need a coffee, which isn’t what they need, they need better habits. An exercise routine, a good diet, good sleep routines and better habits. Habits like not sitting on your phone for 3 hours straight, move your eyes away, go outside and move your body even if it’s just to stretch. Sleep, exercise and diet come hand in hand with each other, they are the 3 foundations for energy. Better sleep better energy, better diet better energy and better exercise better energy, the correlation is not rocket science.

  • If you’re into self improvement you’ll have heard this a million times. But before I list the straight benefits, let me provide a different angle to see this from. If I tell you discipline is defying how you feel and going against your emotions telling you to stop and rest but deep down you want to move forward, you know you shouldn’t listen to your emotions. Doing the right thing and delaying gratification rather than seeking quick pleasures. The reason you want to watch porn is more often than not because your brain is not occupied with other tasks, so your emotions tell you that you need some quick dopamine to make you happy and it becomes an addiction. If you can hold off these thoughts and emotions you build such a high level of mental strength that hard work becomes fun. Now for the direct benefits.

    -increase energy

    -increase testosterone (which means more muscle, more strength, facial hair, even a deeper voice)

    -increase confidence

    -general mood increase

    -more free time

    -higher motivation

  • Dopamine is so powerful most people do not even realise. If you learn to control your own dopamine, you control where your happiness comes from and in what amounts. Reducing and removing the low quality instant gratification dopamine means you can move your dopamine to other sources. Hard tasks are easier, you can work on yourself. By practising delayed gratification, you teach the body and the brain how you can work for your future self. Imagine you started a business last year, where would you be now? If I ask you ‘would you prefer to have no business, or a years experience and growth in the business you always wanted?’ I know the answer and so do you. Work now so in a years time you can have that. Delay your dopamine and work hard.

Stage 3:

THE JOURNEY TO ENGRAVE SUCCESS

Now that these distractions have been removed, the friction in your life has been reduced and you can finally move forward.

Eating a healthier diet will provide more energy so now you can be bothered to do things.

You freed up hours of your day just by halving your social media usage.

Now these spare hours can be put into things like a business or a hobby that will provide fulfilment and happiness to your days and life.

Dedicating your time to something productive will undoubtedly put you to where you want to be in life and if not, then at least you’ll be miles closer.

Stay consistent, do the necessary work and do it some more.

Remember the fulfilment isn’t in the end goal being achieved, it’s the suffering on the way.

This segment of your life is like rocky’s training arc. It’s what everyone wants, everyone wants the dedication to something great to build something and achieve something, but that doesn’t happen until you start working.

Starting is the hardest stage because once you start all you have to do is work.

This life section is about what pain will you choose.

Everyone experiences pain, but will you take the pain of suffering, or the pain of regret.

THIS REBUILD ISN’T AN EVENT, IT IS A WAY OF LIFE.

STAY PERPETUAL.

“MOTIVATION IS A MOMENT, DISCIPLINE IS PERPETUAL”