10 self Improvement Key Points

via Ankesh Talks

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1. Sleep Cycle: The Foundation of Success

Sleep is not just rest; it’s recovery, healing, and preparation for the next day. Science shows that consistent sleep improves memory, mood, and decision-making. Leaders like Jeff Bezos swear by 8 hours of sleep to maintain peak performance.
Why It Matters: A disrupted sleep cycle leads to fatigue, reduced focus, and even long-term health issues like heart disease.
How to Do It: Fix a bedtime, create a calming routine (like reading or meditating), and avoid screens an hour before sleep.
Example: Think of Virat Kohli, who prioritizes sleep to maintain his fitness and mental sharpness on the cricket field. If the captain of Indian cricket can value sleep, why shouldn’t you?

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2. Avoid Screen Time Right After Waking Up

The first thing you consume in the morning shapes your mindset for the day. Starting with notifications or social media can overload your brain and create stress.
Why It Matters: Your brain is in a semi-meditative state upon waking. Filling it with unnecessary information disrupts creativity and focus..
How to Do It: Place your phone away from your bed. Spend the first 15 minutes stretching, journaling, or sipping water instead. .
Example: Oprah Winfrey starts her day with gratitude journaling rather than scrolling. This keeps her grounded and focused.

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4. Choosing Healthy Food Over Junk

What you eat is directly linked to your energy, mood, and productivity. Junk food gives short-term pleasure but long-term harm, while healthy food fuels your body for success..

Why It Matters: A balanced diet reduces the risk of lifestyle diseases like diabetes and obesity.
How to Do It: Plan your meals, include whole grains, fruits, and vegetables, and avoid processed foods.
Real-Life Example: Elon Musk, despite his busy schedule, shifted from unhealthy eating habits to a balanced diet to stay energetic during long work hours.

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5. Exercise: Just 10 Minutes a Day

Even a 10-minute workout can improve blood circulation, release feel-good hormones like endorphins, and enhance mental clarity..
Why It Matters: Regular exercise improves mood, reduces stress, and boosts confidence.
How to Do It: Start with home workouts like squats, push-ups, or yoga. Gradually increase intensity.
Real-Life Example: Ratan Tata, at 86, walks daily to stay active and stress-free. Small steps like this can lead to lasting fitness.

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6. Journaling at Night

Journaling helps clear mental clutter and gives direction to your thoughts. Writing your goals for tomorrow ensures clarity and focus.
Why It Matters: Journaling reduces anxiety, improves sleep, and boosts productivity.
How to Do It: Spend 5-10 minutes writing about your achievements, lessons, and plans for the next day.
Example: Marcus Aurelius, the Roman emperor, journaled daily to reflect on his actions and decisions, which kept him grounded amidst power and chaos.

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7. Working on Relationships

Healthy relationships are the foundation of happiness and peace. Toxic ones drain your energy and joy.
Why It Matters: Investing in relationships improves mental health and overall well-being.
How to Do It: Communicate openly, express gratitude, and avoid overthinking small issues. Distance yourself from negativity.
Real-Life Example: MS Dhoni’s calmness on the cricket field reflects his balanced personal life, where he prioritizes family and close friends over unnecessary drama.

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8. Identifying and Working on Addictions

Addictions—whether to screens, sugar, or negative habits—act as chains that prevent growth. Identifying them is the first step to freedom.
Why It Matters: Addictions create mental fog, harm health, and waste time. Breaking them leads to clarity and confidence.
How to Do It: Start small by replacing the addiction with a healthier habit. Seek support from friends or mentors if needed.
Example: Steve Jobs limited his children’s screen time despite being a tech giant, understanding the importance of moderation.