Wall Hip Hinge vs Glute Bridge: What’s Better?

Both moves train hip extension, yet they feel very different. The wall hip hinge teaches your body how to load the posterior chain while keeping the spine stable. The glute bridge targets the glutes in a low skill, spine friendly position. The better choice depends on your goal, your current skill, and your equipment. The […]

What You Do Defines Who You Are

Identity is not only something you think about. It is something you prove through behavior. Every action is a small vote for a certain kind of person, and over time those votes add up to a character that others can see and you can trust. Why actions shape identity The loop from action to identity […]

Rule #7 of Monk Mode: Train your body every day

Strong body, steady mind. Daily training is the most reliable way to raise energy, mood, and grit. What this rule means Why it works The minimum daily standard A simple weekly template Three ready to use sessions Bodyweight strength, 20 to 30 minutes Conditioning, 12 to 20 minutes Mobility reset, 10 to 15 minutes Pick […]

Rule #6 of Monk Mode: Spend at least one hour daily without screens

Your brain needs time away from pixels to reset attention, lower stress, and let real ideas surface. One protected hour off screens strengthens every other habit you keep. What this rule means Why it works How to make it automatic Easy choices for your off screen hour Friction removal Social and work coordination Metrics that […]

Who You Are Defines What You Do

Identity is not just a label. It is the set of beliefs, values, and standards that tells your brain what counts as “like me.” That story quietly sets your defaults, which then show up in your calendar, your habits, and your outcomes. Change the story and behavior follows. Keep the story the same and behavior […]

Rule #5 of Monk Mode: Keep your phone out of your bedroom

Your sleep sets your day. Your phone steals your sleep. Remove it from the room and you remove 80 percent of late night drift and early morning derailment. What this rule means Why it works Set it up in 10 minutes Night routine without a phone Morning routine without a phone Handle exceptions Tripwires that […]

Rule #4 of Monk Mode: Eliminate distractions before they reach you

Attention is easier to protect than to repair. Build systems that stop noise at the gate so your focus never needs to fight. What this rule means Why prevention beats willpower Set your filters first Devices Inboxes Space Time A pre work checklist Social coordination Replace, do not only remove Tripwires that help Metrics that […]

Rule #3 of Monk Mode: Begin each day with silence

Silence sets the tone for deliberate days. Start quiet, act clear. What “silence” means Why this rule works A simple 10 minute protocol If you have only 3 minutes Environment cues What to do with thoughts Common obstacles and fixes Make it sticky Variations Metrics that matter A 7 day starter plan Commitment statement “I […]

Rule #2 of Monk Mode: Go to bed on time

Sleep is the foundation that makes every other rule stick. If you want focus, discipline, and steady progress, protect your bedtime like a meeting with your future self. What “on time” means Why this rule multiplies results How to implement tonight Daytime choices that set up nighttime success Metrics that matter Common traps and simple […]

What’s Stopping You from Starting Today

Most people have something they want to begin. A project, a habit, a career shift, a health goal, or even a simple daily routine. Yet despite the clear desire to start, there’s often an invisible barrier that keeps the first step out of reach. Understanding that barrier is the key to finally moving forward. 1. […]