You’re not procrastinating because you’re lazy.
It’s because you’re anxious.
I learned this the hard way after nearly burning out while investing in 40+ startups.
If you suffer from procrastination, read this:
Study the Japanese.
On average, they live 7 more years than Americans.
But it’s more than just diet – it’s culture.
5 painfully simple life-extension hacks Japanese do better than Americans:
The root of procrastination is a lack of direction.
But a lack of direction doesn’t come from a lack of options, it comes from being overwhelmed.
What
@naval
says here about desire and happiness is useful for gaining clarity.
Directionless abundance creates indecision.
Instead of trying to achieve different things – which will lead to you going in many directions and doing nothing at all,
it’s imperative that you set clear goals and desires.
You must tune out the noise and follow the beat of one drummer.
You need clarity to act decisively.
A huge error that leads to inaction:
Overthinking.
As
@aliabdaal
explains, people today become so wrapped up in consumption that they forget to act on the thing that they want to do.
They never switch from consumer mode to creator mode.
Your attention is gold in today’s world.
Everywhere you browse and visit is full of stimuli aiming to take control of your mind and implant its ideas into your desires and behavior.
If someone controls your mind and decisions, like
@thedankoe
says here, they control YOU.
But in the process of just taking action, you are overcoming procrastination, indecision, and anxiety.
Overcoming procrastination by developing the skill of consistent action is how you go from a petrified procrastinator to a calm creator of your reality.
That’s step 1.
Wow this post is blowing up! A quick intro for new readers:
I’m the founder of (body dataset platform), and an investor in 40+ startups & 6 VC funds.
In my spare time, I love sharing content like this.
If you enjoy it, follow
@jinkoh
for more!
The first step in overcoming this is building a Habit of Action.
Then, understand dopamine and use it to your advantage.
Then, overcome your anxiety by reframing it as excitement.
You now have a guide to overcoming procrastination.
They Understand “Ikigai”
Although people often think of Ikigai in terms of happiness, it also can be used to increase longevity because when you find your Ikigai, you are living in alignment with your central purpose.
There is no compensation.
The next step, once you’ve started to act, is to build a consistent work habit.
It is not enough to overcome procrastination once.
You must do it daily for YEARS.
This is how you build anything successful.
To do this, don’t “embrace the grind”.
Just understand DOPAMINE:
The big misconception that people have about overthinking and procrastination is the order in which one overcomes them.
You don’t set a goal, develop a perfect process, and then achieve an ideal outcome.
The reality is a bit messier.
The reality is nonlinear.
And that’s the final point that you need to take from today.
In your brain, anxiety and excitement are the same things.
The difference is the meaning that you attach to the experience that you are having.
Sam Harris explains this below:
We procrastinate because we frame our work with a negative story.
This leads to overthinking, indecision, and as a result, procrastination.
We get nothing done and we feel terrible.
Anxiety spirals out of control.
The video below gives an important point on dopamine from
@HubermanLab
.
While there’s no such thing as a “dopamine hit”, you can reach a peak through positive action.
When you take action toward a goal and associate it with something positive, you get a dopamine peak.
This is how you begin to love the work you’re procrastinating and doing it becomes a part of who you are as opposed to just a vocation that you use to pay your bills.
You don’t procrastinate on things that give meaning to your life.
Anxiety begins to shift to excitement.
You’re not procrastinating because you’re lazy.
It’s because you’re anxious.
I learned this the hard way after nearly burning out while investing in 40+ startups.
If you suffer from procrastination, read this:
And this is where Ikigai comes into play.
Of all of the different ways that we can find meaning in our lives, Ikigai is the intersection.
• What you love
• What you’re good at
• What you can monetize
• What the world needs
Ikigai is everything.
Ikigai is the way that you can have it all now.
Find the intersection of the thing you’re good at, the thing that you can make money doing, the thing the world needs, and the thing that you love.
This is balance, and that leads to longevity.
They Eat Better-Quality Food
Most people don’t realize how different food quality is outside the US.
They also don’t realize how important food quality is for health.
As
@tferriss
(who’s been to Japan many times) explains, food is not about consumption, it’s about experience.
In America, the culture chooses speed at the expense of quality.
This created:
• Fast food
• Factory farming
• The obesity epidemic
Americans sacrifice health for speed, and as a result, they lose quality.
Japanese culture has a standard for excellence – including in food.
They Eat Until They’re 80% Full
A major reason why Japanese people live longer than Americans is not just that they eat healthily or exercise often…
It’s that they aren’t obese.
Listen to what
@PeterAttiaMD
says here about the “default food environment” for most Americans.
Overeating is a huge problem in American society, whereas in Japan, there’s an old saying that helps prevent overeating:
“Hara hachi bun me”
Or
“Eat until you are 80% full”
Avoiding overeating is ingrained in Japanese culture.
In America, we just say “Supersize Me”.
They Get Quality Rest
Poor sleep is the surest sign of a premature death, and most Americans sleep terribly.
@sleepdiplomat
explains here what losing just one hour of sleep can do to us.
Imagine the effects of a culture that glorifies insomnia.
I used to go through life constantly comparing myself to other people.
I tried to make myself feel better, use my ego to fuel my decisions, and try to “win” in life.
It got me nowhere but burnt out, stressed out, and lonely.
As
@Naval
explains here, your ego creates isolation:
Community is a Priority In Their Culture
In addition to being one of the biggest countries in the world, America is also one of the loneliest countries.
You’d be surprised to learn about how bad a broken heart can be for your health – even if you do everything else right.
In Japan, quality rest is an integral part of health.
It’s not just what you do when you aren’t working, it’s a separate thing.
Sure, in the cities you have business people who work long hours, but this is not how life is for most.
In order to live long, rest is essential.
Japanese people as a whole live 7 years longer than Americans.
A major contributor to this is food quality and diet, but there are many factors that contribute to Japanese longevity.
Many of the ideas in this thread can be replicated in your own life to help you live longer.
In Japan, especially in areas where there are lots of “centenarians” (people living to 100+), community is essential in the culture.
Take Okinawa as an example.
In Okinawa, community, mental well-being, and happiness are not buzzwords, they’re essential parts of the culture.
I’m a huge Matthew Walker nerd.
He single-handedly cured millions from bad sleep.
His message? The shorter your sleep, the shorter your life.
Here's his protocol to finally get a quality night's sleep:
In America, we often see our lives in stages.
First, you work hard and make money. Then, if you’re lucky, you pursue a passion.
You build a family.
Eventually, you focus on “the important things”.
If you like this thread, feel free to give the first tweet in the thread a like or RT.
Also, make sure to follow me
@jinkoh
for more content like this.
In today’s world, many people are living based on shallow values.
They’re focused on things like:
• Vanity
• Insecurity
• Misplaced passion
Because of these jaded values, their lives lack true purpose and add very little value to the world.
To combat the angst of a meaningless life, most people are told to “find their purpose”
But the truth is that purpose in the conventional way of thinking isn’t enough to give our lives meaning.
It’s not enough to make us happy.
Like
@thedankoe
says, purpose is “a pull inward”:
Ikigai is a personal journey, but if you stay the course, you will develop the ability to change your entire life.
You will find fulfillment, inspiration, and eventually, peace.
With Ikigai, you can kiss burnout goodbye and welcome self-transcendence with open arms.
But a good life does not come from the pull inward.
It’s more complicated than that.
If you follow the pull, you might end up down some self-indulgent path that may make you happy for a while, but it does nothing for your community, for your spirit, or for your wallet.
After you’ve figured out what your values are, you can now work into actionable steps based on those values (I recommend going in order):
• What am I good at?
• What does the world need?
• What can I make money doing?
From here, you’ll find a purpose worth living for.
In modern society today, we’re starved of purpose and connection.
Our lives have as little connection as possible.
Most people have jobs that mean nothing to them.
Most people are longing for more.
@IAmMarkManson
on “What is purpose?:
The solution is to find a philosophy that you can use to build a sustainable purpose.
For me, Ikigai has been my central philosophy for clear thought, smart work, and long-term plans for myself and my business.
It’s the original “holistic philosophy” to success.
But how do you find your Ikigai?
This is where things start to get a bit confusing but also interesting.
Meaning, purpose, and fulfillment are EVERYWHERE.
The trick is figuring out why.
There’s actually a step-by-step process for finding your Ikigai, and I’m going to give it to you in a second.
I just have one disclaimer:
Ikigai is hard work.
There’s no questionnaire, no fancy quiz, and no one-size-fits-all all answer.
It’s about discipline and effort.
Take a Hot Bath to Cool Down
This last point is one of my favorite sleep tips to get your body to the optimal sleeping temperatures faster.
Here, Walker explains how a hot bath will knock you right out at night by decreasing your core body temperature.
If you want to do anything with excellence, you need to recover at the same level that you aim to perform.
Sleep is the foundation of longevity, health, and success.
This sleep protocol from Dr. Matthew Walker will help you take your recovery to the next level.
6. Don’t Purchase in Flight Wi-Fi
I’m a firm believer that those 2-4 hours on a domestic flight where you’re disconnected from the world are a goldmine for productivity, mindfulness, and peace.
I do my best writing and read some of my favorite books on domestic flights.
4. Be humble.
The best way to have a great experience while traveling is to recognize the unpredictability of your predicament.
You’re in a new place, and you probably have no idea what’s going on.
Bourdain on the value of humility.
1. Plan an Itinerary, But Don’t Marry It
It’s great to research what you want to do and see, but don’t be so obsessed with your plan that you miss out on the experience in front of you.
Some great advice from one of the most well-known travelers of all time, Anthony Bourdain:
10. Do Your Research On Water Quality
A lot of people in the US don’t realize how good our water quality really is.
We can drink water pretty much anywhere we travel.
Other countries aren’t as lucky.
Make sure to do your research (and buy your own water filter!).
Enjoy Your Coffee
Although too much caffeine can negatively impact your sleep, there are some incredible benefits of drinking coffee.
It’s just important to remember caffeine takes 10 hours to clear the bloodstream.
If you liked this thread, feel free to give the first tweet in the thread a like or RT.
Also, make sure to follow me
@jinkoh
for more content like this.
3. Book Your Flight in Advance
The closer to take off, the more expensive your flight will be.
Try to book your trips as far out in advance as possible – don’t wait to see if prices drop.
Listen to what
@smkeyes
of
@goingtweets
says here:
Sleep in a Cool Room
The optimal sleep temperature is between 60-67 degrees Fahrenheit.
Lowering the temperature of my bedroom did wonders for helping me fall asleep after a stressful day and stay asleep all night long.
This is how you maximize the quality of your recovery.
Travel is one of the most enriching experiences a person can have, but most people are unprepared – both physically and spiritually.
Today, I gave you a list of the most important things that I wish I had known when I became a traveler.
What are your favorite travel hacks?
Avoid Drugs
In addition to avoiding alcohol, you also want to avoid other common drugs like marijuana.
When you smoke or use drugs, you are missing out on REM sleep, which is essential for learning and memory.
It’s not enough to dream, you need to dream at the right times.
Avoid Late Night Exercise
A regular exercise routine is crucial for your health and sleep regularity.
But if you do intense exercise late at night, there’s evidence that you will struggle to fall asleep and wake up frequently.
Only do light movement at night.
5. Embrace the Grey Area
When you travel, you will be out of your comfort zone.
A lot of people I’ve seen travel with a hint of abrasion and look to see the world with the same lens they’ve grown up in.
Not everything you think is good is good to someone else.
7. Optimize Your Luggage
You need to know how much stuff to bring and what bag sizes the airline you’re flying allows.
There are some subtle differences for certain airlines, but the chart below provides you with pretty good info on what size bag you should have.
2. Set Price Alerts
After booking, set a price alert on your flight and wait to see if the price drops.
If you find a cheaper flight, rebook.
Here’s a great clip from
@nomadicmatt
– travel writer and author of How to Travel the World on $50 a Day.
8. Purchase a Quality Neck Pillow
For longer flights, a neck pillow is a necessary (and pretty cheap) investment.
Pro Tip: Wear the pillow in front of your neck instead of behind it.
You’ll thank me later.
Embrace a Boring Evening
Consistency induces comfort, which induces relaxation, which induces sleep.
Below is a great example of an evening routine that will help you induce consistent sleep, but find what works for you.
Sleep is not an on-and-off switch, it’s a process.
11. Book the Trip First, Ask Questions Later
Fear is the main reason why people choose not to see the world.
If you can overcome it, you open yourself up to the most enriching experiences in this life.
To close, here’s a great clip from
@naval
on taking leaps into the unknown:
Take a Daily Nap
As adults, most of us are too busy and over-caffeinated to make time for a nap.
But Walker has done a lot of research into why an afternoon siesta might be good for you.
This recent interview with
@hubermanlab
offers insight into the power of napping:
9. Invest in Noise-Cancelling Headphones
Screaming babies on flights are nobody’s favorite, but there’s a decent chance that you will have one on your flight.
Invest in good headphones
Here are 3 great headphones brands:
• Bose
• Sony
• JBL
Melatonin Is Okay, But Not Magical
Melatonin is naturally produced in your body and a melatonin supplement may help you regulate your sleep cycles.
But it might also just be a placebo effect.
If you take melatonin, make sure to buy a quality product.
Avoid Alcohol at All Costs
Alcohol is a sedative, but it doesn’t make you go to sleep.
It just knocks you out.
Carefully measuring alcohol intake is essential for optimizing sleep.
Frequent alcohol use leads to the same negative effects as not sleeping at all.
Step 2: Analyze Current Methods
Take a hard look at how you're doing things now.
Is it the best way?
Why aren't you getting the results you want?
Don't be afraid to question your current status quo.
Let go of the limiting beliefs you have about yourself.
Step 3: Generate New Ideas to Solve Old Problems
This is where you get creative.
Brainstorm new ways to tackle the old problems that are holding you back.
Think outside the box.
You never know what might work until you try.
Nicotine Decreases Sleep Quality
In his book, Why We Sleep, Walker says:
“Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal.”
Nicotine is a sleep disruptor.
So what can you do about it?
I'm not going to tell you to run a marathon, but be mindful of how your lifestyle affects your health.
Stand up and stretch every hour.
Take a walk on your lunch break.
Invest in a standing desk.
Go to the gym.
Live an active lifestyle.
Kaizen sounds like an old philosophy, but it's really quite new.
The term was first used in 1986 by Masaaki Imai, based on his observations of Toyota's meteoric rise to success.
"KAI" means change.
"ZEN" means better.
Together, Kaizen means "Change for the better".
Step 1: Discover Potential Areas For Improvement
This is all about finding ways to make things better.
It could be anything from your morning routine to your business strategy.
The key is to always be on the lookout for areas in which you can level up.
If you like this thread, feel free to give the first tweet in the thread a like or RT.
Also, make sure to follow me
@jinkoh
for more content like this.
Weight Gain
This one's a no-brainer, but people forget how important it is.
When you're not moving, you're not burning calories.
If you're still eating the same amount (or more), those calories have to go somewhere.
Weight gain increases the risk of all other side effects.
If you like this thread, feel free to give the first tweet in the thread a like or RT.
Also, make sure to follow me
@jinkoh
for more content like this.
Step 5: Implement the Plan
This is where things get interesting.
Now you get to test to see if all those ideas you came up with were any good.
Stay focused. Stay committed.
Most importantly, don't be afraid to adjust your plan if needed.
It's all part of the process.
Diabetes
Sitting for long periods can lead to insulin resistance.
That means your body can't process sugar properly.
And you know what that leads to? Type 2 diabetes.
It sounds like hyperbole, but health is holistic.
A body at a desk tends to stay at a desk.
Sitting is the new smoking.
Seriously.
If you're sitting for more than 6 hours a day, you're putting yourself at risk for serious health issues.
A sore back is just the tip of the iceberg.
Here the 7 deadly side-effects of sitting 6+ hours per day:
Step 7: Reiterate Until You're the Best
Kaizen is all about continuous improvement.
You're never done.
If that sounds tiring, try being less than what you can be. I promise it's worse.
Keep pushing. Keep refining. Keep striving for excellence.
That's how you become the best.
Heart Disease
When you sit, your blood flow slows down.
That means your heart has to work harder to pump blood around your body.
Over time, this can lead to heart disease.
And we all know how that ends.
Step 4: Develop an Implementation Plan
Now, you've got your ideas, but how do you make them a reality?
Break it down into steps.
Set deadlines.
Hold yourself accountable.
Remember, a goal without a plan is just a dream.
I'm Jin.
I'm the founder of (body dataset platform) and an investor in 40+ startups and 6 VC funds.
The intersection of tech, health, and longevity is where my passion lies.
This thread will teach you about all of that.
So buckle up and let's dive in.
Muscle Weakness
When you sit all day, your muscles start to atrophy.
They get weak and flabby.
And it's not just your legs.
Your core, your back, your arms... they all suffer.
You're basically turning yourself into a human blob.