#18: How to upgrade your life & overcome procrastination

Your weekly round-up of wisdom, habits, inspiration and practical solutions, including 14 secrets to upgrade your entire life
#18: How to upgrade your life & overcome procrastination
Welcome to issue #18 of The Power Up, the curated email magazine from Man Body Spirit.

Every day I scour the Internet in search of wisdom, habits, inspiration and practical solutions to help improve the mental, physical and spiritual wellbeing of our readers, curating the best bits together in this neat little package – and delivered direct to your inbox. 
 
We’ve almost made it to the end of January! I hope you’ve had a great start to the decade and that the Power Up has been playing a part in that. 

As usual, I’ve prepared another fact-packed edition this week, including how to fast-track progress towards your grandest goals, science-backed ways to overcome procrastination, advice on whether to sleep or train when you’re tired, and an opinion piece about how to approach the ‘masculinity crisis’. 

As ever, I hope you find something for you. 
Let’s get started…
The secret to upgrading your entire life in 3-5 years (happiness, fitness, career etc)
We start this week with another epic guide from Benjamin Hardy.

Hardy explains that “If you look at the lives of anyone who has succeeded really big – musicians, artists, athletes, entrepreneurs – you’ll find a short time period of extreme and focused output.

“Those few years, if done right, can set your entire life up on a different trajectory and level than the ‘norm.'”

This seriously all-encompassing article lays out 14 key principles and guides for enjoying that kind of rapid life-changing transformation through short spurts of focus and dedication.

It really is a treasure chest of valuable advice. 
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Mind
We procrastinate because of emotions, not laziness. Here are 10 scientific solutions for overcoming procrastination
People often think procrastination is about time management, laziness, or a weak will but this article from Cognition Today explains that is not the best way to understand it.

According to research, poor emotional regulation and a failure of self-regulation cause people to procrastinate. 
We procrastinate because some tasks put us in a lousy mood and we want to repair that mood to feel better.

If you often find yourself procrastinating this article will help you understand why, as well as providing 10 scientifically-backed solutions to help you overcome it. 
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Body
Should you sleep more or exercise?
Travelling, jetlagged, on the Pacific Coast of the US this week has made this a more prescient question than usual. But even when I’m on home turf, it’s a question I encounter on a semi-regular basis.

If I’m tired, is it more important to stick to my daily morning exercise routine, or would it be better for me to stay in bed and catch more rest? Which is better for my body in the long-run?

If this is a familiar conundrum for you too, then this article will provide the guidance you need.
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Spirit
Good social relationships are the most consistent predictor of a happy life
Many of us chase happiness in all kinds of ways: Frequently changing jobs, homes, spending big on holidays, experiences or fancy stuff. All kinds of things.

But a recent study suggests that if we want to be happier we should focus first on our relationships. 

Very happy people are highly social and tend to have strong relationships. So as this piece from Thomas Oppong outlines, the key message is, if you’re seeking a happier life, it’s not enough to focus on yourself — don’t forget to connect and build better relationships with people.
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Bonus content
Masculinity: Toxic, Healthy, or Human?
It’s not new news to point out that masculinity has been under scrutiny in recent times.

In this opinion piece from the Good Men Project, Robert Jensen outlines why the focus of our conversation about masculinity should be on eradicating a toxic patriarchal system, as opposed to focusing solely on contesting the behaviours that arise as a result of it.

To use an environmental analogy: Too often we only think about toxic chemicals when we have to clean up spills and leaks. But just as important is challenging an industrial worldview that embraces the use of those toxic substances, along with critiquing the economic system that makes toxic contamination inevitable. 

The same goes for the patriarchal worldview.
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“Never mind searching for who you are. Search for the person you aspire to be.”

Robert Brault
Thanks for reading, I hope you found some great value within this week’s edition. If so, please pass on a recommendation to your friends. If not, then please give me feedback on what more you would like to see. Have a great week and I’ll see you next time, Adam.
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