Make Your Future Self Proud 😌

We are all work in progress.


End of year is not a finish line.


To make things sustainable and enjoyable, we have to balance sprinting and resting.


That’s why I’m big on taking baby steps daily while recognising particular seasons in life.

Today in 7 minutes or less, you’ll learn:

✔️ The key to making progress consistently

✔️ Year-end gratitude exercise

✔️ How to minimalise regrets in life

Doable ideas 💭

What gets measured gets managed.


I started using a workout tracker on Notion few months ago and I wrote notes on the go.

This is my deadlift journey since I bought a pair of adjustable dumbbells.


Numbers told me whether I was progressively overloading (I could play around with the weight, reps, rest period etc.). Notes informed me if I needed to change anything next based on hormone level, RPE etc.


There are valuable insights from both quantitative and qualitative data.


More importantly, the act of tracking makes you pay more attention, and you can progress faster.

Reflections 🪞

Think about five positive things that have happened to you in the past year. Reflect on three challenges that you have overcome and how that has made you feel. Then, write down the names of three people who you love and appreciate for being there for you during those times.

Mindfulness 🧘🏻‍♀️

I’ve reached the age when the “what-ifs” in life keeps me up at night.


It’s not productive – we all know that every decision we make implies there are plenty of alternative realities we forgo.


These 2 questions helped me eliminate lots of repetitive thoughts in the past:

1 Are you doing what you want to do the most?

2 Are you in where you want to be in the most (literally and figeratively speaking)?


If any of the answer is “no”, we have to dig deeper.


Start by paying attention to our repetitive thoughts.


It’s the first sign that we shall act upon certain ideas.


If you wanna travel full time but are stuck in a deadend job, you will keep thinking about quitting and the “what-ifs” when you were truly free.


Second step is to ask: will my future self appreciate the decision I make today?


If we care about long-term happiness, maybe we shall try our best to minimalise regrets.


Prioritise things we’d most regret not having pursued when we’re on our deathbed.


All we need is to take the first step today in the direction we want.

Ideas Worth Pondering 🧠

In life, it doesn’t matter what happens to you or where you came from. It matters what you do with what happens and what you’ve been given.
– Ryan Holiday

Video This Week 🎥

I tried to debunk one of the biggest myths on music this week: can, and how music improve our workout performance?


Expect to learn how music affects our brain, how to tailor your music to your movement, and how to make boring exericses more enjoyable 😉

If you enjoyed that, please share with others 🙂