
## 🚀 The Book in 3 Sentences

1. There is no pleasure without pain
2. It is possible to release pleasure with pressing on the pain side
3. A long exposure to increased dopamine can lead to changes in your brain plasticity

## 🕵🏼Who Should Read It?

The book is applicable to everyone's life. Every person on this earth releases dopamine for everything they do or for everything they are looking for. Knowing what the pleasure-pain balance is has the power to improve everyone's life.

## ☘️ How the Book Changed Me

I found the book very interesting, as I am a big fan of more scientifically based books. Anna provides interesting real-life examples about the theories she presents from her psychiatric practice. It was astonishing for me to learn that we humans are basically not meant to be happy all the time. Due to the pleasure-pain balance, it is biologically not possible to be happy all the time. After reading this book, I now think differently about the phases of one's life where things don't seem to work as smoothly as in other times. I think of them as something human and not something that is bad.

## ✍️ My Top Quotes

> “Persons with severe addictions are among those contemporary prophets that we ignore to our own demise, for they show us who we truly are.” Kent Dunnington
>

> “Any prolonged or repeated departures from hedonic or affective neutrality have a cost.” Richard Solomon and John Corbit
>

## 📒 Summary + Notes

The general topic of the book, as the name suggests, is Dopamine. Dopamine is a neurotransmitter that bridges the distance between neurons, much like a baseball bridges the distance between the pitcher and catcher. Dopamine is known as the 'feel-good' hormone as it is responsible in our body for rewarding us when we achieve something. Although scientists have discovered that dopamine may play a bigger role in the motivation to get a reward than the pleasure of the reward itself.

The problem is that dopamine does not know if we do something to survive and preserve our race or if we are just lazy lying on the couch watching Netflix. Because our brain and our reward system are not made for the highly stimulating environment we live in, they suffer under immense overload. When we eat a fat Big Mac, our brain thinks we hunted the biggest animal on the planet and awards us for being so brave and feasting our body with so many calories and fats. What our body doesn’t know is that we have the potential to eat an unlimited amount of Big Macs because we left the era of hunting many centuries ago.

<img src="/images/blog/dopamineNation/dopamineMethology.png" alt="Dopamine as a Neurotransmitter explained" title="Dopamine as a Neurotransmitter explained" width="50%" height="auto" />

Dopamine as a Neurotransmitter

### Part 1: The Pursuit of Pleasure

As already mentioned, we live in a world with an abundance of dopamine-rewarding technologies and things to do. What we lack is the ability to cope with that and handle it. That is how we get addicted.

The definition of addiction is as follows:

Addiction is the continued and compulsive consumption of a substance or behavior (gambling, gaming, sex) despite its harm to self and/or others.

And why do we consume these substances or continue to engage in that behavior, you may ask? Because the consumption releases dopamine.

The problem is that these substances and behaviors are so easily accessible. We need zero effort to go from the couch to the fridge, and already we are able to consume as many calories as we want.

**********************************************The pleasure-pain cycle**********************************************

In addition to discovering dopamine, scientists also found that pleasure and pain are processed in overlapping brain regions. This means that pleasure and pain work in a balance. As a result, the balance does not want to be out of balance on either side for a long period of time. Because of that, it is biologically impossible to be happy all the time. Also, this implies that even if you only pursue things that make you happy, you will not be happier compared to someone who sometimes does something that they do not like.

### Part 2: Self-Binding

There are multiple ways to address a dopamine 'overdose.' The goal of all these methods is to reset the dopamine level to a normal state. One of the mentioned ways, for example, is to undergo a dopamine detox. This is a widely discussed topic, and multiple videos can be found on the internet about how to do that. In short, it involves the absence of highly stimulating activities or consumptions for a period of time. One method to achieve this is the method of self-binding, where you make it as difficult as possible to consume or engage in certain behaviour.

### Part 3: The Pursuit of Pain

Due to the fact that pain and pleasure work in balance, pleasure can be attained by pressing on the pain side. This is, for example, the explanation for the good feelings after a gym session or the hype after an ice bath. A study conducted on dogs found that when dogs were given small electroshocks, they whined, and their heart started pumping fast. However, after some time, their heart rate fell lower than the average heart rate before the shock. This meant that they were more relaxed than before the shock. Also, the repeated exposure to this shock led to a decrease in the shock, but the feel-good feeling lasted longer than after the first time.

Because of all these factors, we should manage our dopamine consumption much more, especially as a child. Overconsumption can lead to long-lasting changes in brain plasticity. That is why it is important to manage the consumption of dopamine, as it can lead to depression and a loss of motivation. I highly recommend reading this book as it contains much more information than it is possible to mention in this blog. I hope you like this blog and I look forward to to seeing you reading my next blog post.

Regards
Devin Hasler

A book about the problems of dopamine flooded world and the problem that come with it.

Dopamine Nation



## 🚀 The Book in 3 Sentences

1. To live in the now is the greatest power
2. All the stress, pain and unhappiness occur because of a separation between the body and the mind
3. Not the past nor the future is relevant only the now

## 🕵🏼Who Should Read It?

The content of the book addresses everyone's life, and every person on this earth fights against the mind, their beliefs, and their emotions. This is why everyone should read this book. However, what I have to say, though, is that I can imagine the style of the book is not for everyone. The book is written in a sort of FAQ format, which is not everyone's favourite. Additionally, the book has a spiritual touch, which may be a bit too much for some people. But despite these points, I would highly recommend everybody to read this book.

## ☘️ How the Book Changed Me

The book changed me positively, as I am now more aware of the importance of being present in many situations. If I experience strong emotions, I remind myself of the sayings of Eckhart Tolle, and I try to acknowledge the feeling and let it pass away. Another thing that I started doing because of the book is being more present in daily tasks such as brushing my teeth, walking, or eating. All of these things have already had an impact on my overall level of happiness and appreciation in life.

## ✍️ My Top 3 Quotes

> “The mind is a superb instrument if used rightly. Used wrongly, however, it becomes very destructive.” Eckhart Tolle
>

> “You cannot be both unhappy and fully present in the Now.” Eckhart Tolle
>

> “Resistance is the mind.” Eckhart Tolle
>

## 📒 Summary + Notes

As mentioned before, the book is written in an FAQ style, which means that Tolle addresses posed questions and provides answers to them. The book has no underlying storyline. Because of this, I will try to group the posed questions and explain how Eckhart answers them.

### The Now

Eckhart Tolle explains that the "Now" is the only thing to strive for in life. He states that if someone manages to be fully present in the present moment, they have achieved the greatest power in the world. Tolle elaborates that all problems, self-doubt, and stress arise when we fail to live in the present moment. If we dwell on past events or constantly worry about the future, it becomes nearly impossible to find happiness and live a stress-free life. The issue with the past is that we allow our past experiences and actions to limit our potential in the present. The problem with the future is that it is merely an illusion and a product of our imagination. Our minds tend to continually attempt to predict the future, but most of these predictions are filled with negative or worst-case scenarios.

**How to arrive in the now?**

There are multiple ways to enter the present moment, but one of the most commonly used and recognized methods is meditation. Of course, there are various forms of meditation, but one of the simplest forms is focusing on your breath. During meditation, you become the observer of your breath and your body in general. Your thoughts become like clouds that come and disappear. This allows you to reach a state of deep calm and tranquillity: the present moment.

In your daily life, there are many opportunities to be more present in the now. One possibility is to fully feel every step as you walk or to be fully present while eating your meals. You can engage all your senses and feel all the muscles working as you eat.

These brief and small moments of presence in the present moment will dissolve stress and negative thoughts, ultimately improving your day and overall happiness.

### The mind

On the journey of becoming more present, it is vital to acknowledge that you are not the mind. If you believe that you are your mind, you create an illusion of separateness, the illusion that there is a distinct "you" and a completely separate "other." This leads to unconsciousness and a lack of presence. Eckhart emphasizes that it is not necessary to understand the mind on a scientific level, but rather to recognize that you are not your mind. It's important not to mistake the mind itself for a bad thing. The real issue arises when you seek your true self solely within the mind.

The mind also significantly influences the body, which is why being present is crucial. If you cannot feel your emotions and remain disconnected from them, you will eventually experience them solely on a physical level, manifesting as physical problems or symptoms.

### Surrender

To become free from stress and pain, one must surrender. This aspect aligns with Stoicism, as Stoics like Marcus Aurelius (to learn more about Marcus Aurelius, check out this blog: **[Meditations](https://www.peopleofgrowth.com/blog/meditations)**) often state, "What is natural cannot be bad."

The pain you experience is always a result of non-acceptance, an unconscious resistance to what is. Some spiritual teachings even go as far as to claim that all pain in the world is merely an illusion. Surrendering in the context of pain means going into and through the pain instead of resisting it. This may seem counterintuitive, but it leads to accepting and acknowledging the pain, ultimately reducing its dominance.

Eckhart Tolle explains all these concepts with a simple and informal writing style, making the reading of the book highly enjoyable and leading to eye-opening realizations. I highly recommend reading the book to gain a deeper understanding of the power of the present moment. I hope to see you in my next blog post.

With regards  
Devin Hasler

a book by Eckhart Tolle in which he explains the importance of living in the now.

The power of Now



## 🚀 The Book in 3 Sentences

1. EQ is a flexible skill that can be learned. While it is true that some people are naturally more emotionally intelligent than others, a high EQ can be developed even if you aren’t born with it.
2. people with the highest levels of intelligence (IQ) outperform those with average IQs just 20% of the time, while people with average IQs outperform those with high IQs 70% of the time.
3. Emotional Intelligence consists of four key parts: self-awareness, self-management, social awareness and relationship management

## 🕵🏼Who Should Read It?

This is one of those books that everyone should read. It contains general pieces of information that apply to everyone's life, and the book is really easy to read. Every individual possesses emotional intelligence, which in turn affects their life. Thus, it is important for everyone to strive towards enhancing their EQ. Doing so not only benefits the individual but also positively impacts their relationships and those around them. If you are already familiar with books from the self-improvement genre, you will find a lot of familiar information. This is why I gave the book 3 stars.

## ☘️ How the Book Changed Me

Although the book contains valuable information, it did not have a big impact on my life. The book strengthened my perception of EQ and its values, but it did not provide me with a lot of new information about EQ. However, the book did manage to create the habit of trying to figure out the EQs of people, which could be a useful skill for searching for employees or meeting new, interesting, and socially intelligent people in general.

## ✍️ My Top 3 Quotes

> “People trust what they see over what they hear.” Travis Bradberry
>

> “CEOs, on average, have the lowest EQ scores in the workplace.” Travis Bradberry
>

> “What your folks forgot to explain is that you always have a choice-a choice in how you respond to what’s before you.” Travis Bradberry
>

## 📒 Summary + Notes

Emotional Intelligence is one of the three key components of a person. The other two are Cognitive Intelligence (IQ) and Personality. However, there is one important distinction between the three: Cognitive Intelligence cannot be significantly improved with exercise or training; it is largely defined by genetics. Personality is a result of preferences, such as an inclination for introversion or extroversion. Like IQ, personality, as defined by Travis Bradberry, cannot be changed significantly and remains stable over a lifetime. Emotional Intelligence, on the other hand, can be improved with training and practice. Emotional Intelligence is so important because it comes biologically before the rational brain. That means that the rational area of your brain can't stop the emotion by your limbic system.

<img src="/images/blog/emotionalIntelligence20/biologyOfBrain.jpg" alt="Biology of the Brain" title="Biology of the Brain" width="50%" height="auto" />


### The 4 parts of EQ

Emotional Intelligence consists of four parts: self-awareness, self-management, social awareness, and relationship management. Each of these parts contributes to your EQ. Self-awareness and self-management can be grouped under personal competence, while social awareness and relationship management can be grouped under social competence.

<img src="/images/blog/emotionalIntelligence20/partsOfEQ.jpg" alt="Biology of the Brain" title="Biology of the Brain" width="50%" height="auto" />

#### Self-awareness

To be self-aware is to know yourself as you really are. There is no finish line with self-awareness. Self-awareness is about knowing the true essence of yourself. It means noticing and understanding your emotions, both positive and negative. Travis Bradberry provides 15 self-awareness strategies and explains them in detail. For the purpose of the length of this blog, I will not do that. I will only provide the ones that I think are the most important.

**Quit Treating Your Feelings as Good or Bad**

This is the principle of stoicism, and I think it is one of the most important things for managing hard times and emotional stress. The importance of suspending judgment of emotions is massive, and it allows your emotions to run their course and vanish.

**Lean into Your Discomfort**

One possible way of managing emotions is to simply avoid them. The problem with this approach is that you will never be able to manage yourself and your problems effectively. A better way than avoiding your feelings would be to move toward your emotions and eventually work through them.

**Visit your Values**

It's crucial to stay focused on the end goal while managing day-to-day tasks. Taking a moment to reflect on your core values and beliefs can make a significant impact.

#### Self-management

Self-management is your ability to use awareness of your emotions to actively choose what you say and do. A high level of self-management ensures that you are not getting in your own way and doing things that limit your success.

********Count to Ten********

This is a very effective way of dealing with anger and frustration. Just stop yourself and count to ten. Then proceed with your regained composure and rational perspective on the situation.

****************************Take Control of Your Self-Talk****************************

Your subconscious mind is very powerful and plays an important role in how we think about ourselves and the world. Therefore, it is important to control your self-talk and regulate what you allow to enter your subconscious mind.

#### Social awareness

Social awareness is the skill to recognize and understand the moods of other individuals and entire groups of people. Social awareness involves looking outward to learn about and understand the emotions and feelings of others. To build your social awareness skills, you will have to observe people in all kinds of situations.

****************************************Greet People by Name****************************************

This concept is so simple yet so effective. Greeting people by their names not only acknowledges them as the essence of who they are, but also allows you to remain connected to them in more than just a superficial way.

******Watch Body Language******

Reading a person's body language is an important skill to master because it is something that is very hard to hide. It provides you with valuable information about the other person and allows you to respond appropriately.

#### Relationship management

Relationships are an essential and fulfilling part of life. Since you are half of any relationship, you have half of the responsibility for improving and maintaining it. All relationships take work, and working on a relationship takes time, effort, and know-how.

******************Be Open and Be Curious******************

Being open means sharing information about yourself with others. This leaves less room for them to misinterpret you. However, just being open is not enough. You also need to be curious about the other person. This general curiosity is important and allows for interesting relationships.

I personally think that EQ is neglected a lot in our society, especially in schools and working environments. In schools, you are not taught that there is something like EQ, and you don’t learn how you can improve your EQ. Learning about EQ and how to improve it would have a dramatic effect on relationships and would probably have a big impact on the success and happiness of people.

If you want to learn from a person who has nearly mastered the four parts of emotional intelligence, check out my blog about the book "Meditations" by Marcus Aurelius. Also, feel free to share your thoughts on emotional intelligence and its importance in the world and schools in the comments. I hope to see you again, reading my next blog!

With regards  
Devin Hasler  

A book about Emotional Intelligence, the importance of it and how to improve it.

Emotional Intelligence 2.0



## 🚀 The Book in 3 Sentences

1. The 80/20 Principle can and should be used by every intelligent person in their daily life, by every organization, and by every social grouping and form of society.
2. The world is not linear, it is unbalanced: some forces are always more forceful than others.
3. Start to think 80/20 and start to use 80/20 Analysis

## 🕵🏼Who Should Read It?

This book does not have a specific target audience; rather, it offers something for everyone. The 80/20 Principle can be applied in any part of the world. Therefore, everyone should read this book to understand the principle and learn how to apply it to their specific circumstances.

## ☘️ How the Book Changed Me

I already knew about the Pareto or 80/20 principle, but I had only tried to apply it to studying. I had never considered applying it to marketing, business, or anywhere else. The book improved my understanding of the 80/20 principle and opened my eyes to its presence in my surroundings. Now, I try to think more in terms of 80/20 and implement it in other areas of my life, not just studying.

## ✍️ My Top 3 Quotes

> “The universe is not a straight line.” Richard Koch
>

> “A few things are always much more important than most things.” Richard Koch
>

> “Progress means moving resources from low-value to high-value uses.” Richard Koch
>

## 📒 Summary + Notes

The 80/20 principle is a pretty known method for managing time. Most people have heard this principle before and associate it with the man Pareto, who was the inventor of the 80/20 principle.
What most people don’t know is that the 80/20 principle applies in almost any part of the world which is why it is important to talk about what the 80/20 principle really is.

### What

As mentioned before, the 80/20 principle was discovered by Pareto and then rediscovered by Zipf. Zipf investigated Pareto's principle further and applied it to people, goods, time, and many other things. One possible definition of the 80/20 principle is therefore:

“The 80/20 Principle asserts that a minority of causes, inputs, or effort usually lead to a majority of the results, outputs, or rewards.”

This for example means that 80% of a school project can be done in only 20% of the time. This means that if you have 10 Days to complete a school project, you can do 80% of the required work in only 2 Days.

### Whom

One of the best parts of the 80/20 principle is that it can be applied by everyone. In fact, Richard Koch said the following in response to the question of who can use the 80/20 principle:

“The 80/ 20 Principle can and should be used by every intelligent person in their daily life, by every organization, and by every social grouping and form of society.”

### Why

It is a big deal if a single method can be applied to everyone's life. But why is the 80/20 principle applicable in such a wide range of scenarios?
The most important thing about the 80/20 Principle is that it can help individuals and groups achieve much more with much less effort. The 80/20 principle can increase personal effectiveness and happiness. It can multiply the profitability of corporations and the effectiveness of any organization.

### How

How can you implement the 80/20 principle in your daily life? There are two applications of the principle: 80/20 Analysis and 80/20 Thinking.

#### 80/20 Analysis

The 80/20 Analysis is precise, quantitative, requires investigation, provides facts, and is highly valuable. It examines the relationship between two sets of comparable data. One set of data is always a universe of people or objects, usually a large number of 100 or more, that can be turned into a percentage. The other set of data relates to some interesting characteristics of the people or objects that can be measured and also turned into a percentage. An example of the 80/20 Analysis can look something like this:

<img src="/images/blog/the8020Principle/8020Analysis.jpg" alt="Figure 6 in the book - 80/20 Analysis Example" title="Figure 6 in the book - 80/20 Analysis Example" width="50%" height="auto" />

_Figure 6 in the book - 80/20 Analysis Example_

In a group of friends, it was measured which person drank the most beers and sorted in descending order. This set of data can now be used to create a bar chart, which is the type of diagram that best displays the relationships in the 80/20 Principle.

<img src="/images/blog/the8020Principle/8020Rule.jpg" alt="Figure 9 in the book - shows an 80/28 ratio" title="Figure 9 in the book - shows an 80/28 ratio" width="50%" height="auto" />

_Figure 9 in the book - shows an 80/28 ratio_

In this type of diagram, we can see the unbalanced ratio between beer drinkers. This diagram shows that 28% of the people measured drank 80% of all the beer.

#### 80/20 Thinking

The 80/20 Thinking is more fuzzy, qualitative, requires thought, and provides important insights. This type of application is used if there is no time to do an in-depth analysis of a set of data. 80/20 Thinking is for daily life and all the non-quantitative applications of the principle. As with 80/20 Analysis, we start with a hypothesis about a possible imbalance between inputs and outputs, but instead of collecting data and analyzing them, we estimate them. This helps us to spot the few really important things that are happening and helps us ignore the mass of unimportant things.

#### And then

When presented with data or a bar chart that displays the 80/20 Ratio, it is now possible to take action. This insight into income and outcome distribution allows for the reallocation of resources from the less productive to the more productive side, as well as the simplification of your product, company, or strategy. Another economically sound action is to outsource unproductive processes to individuals who are more productive in that particular area. This allows you to focus on your speciality and be more efficient and productive.

### When

The 80/20 principle is highly versatile and can be applied to various aspects of life. It can assist in daily life by increasing efficiency and productivity. In marketing, it can help identify the customers that should be prioritized. In business, it can aid in defining strategy, improving quality, reducing costs, enhancing service, facilitating decision-making, project management, and even negotiation.

The 80/20 principle can also be applied to personal connections and alliances. Make use of alliances with other people extensively, but limit your alliances to only 20% of people and to the 20% of them that are strong allies. Then, aim to connect your alliances to other individuals who also fall within the top 20%.

As you can tell by now the 80/20 Principle is a powerful tool which should be used by every person daily. Although the book’s taught principle is really important I gave the book only 3 Stars because I felt like most of the book’s teachings were a bit self-explanatory. Non the less I can really recommend reading the book if you don’t now the 80/20 Principle already. With that feel free to share your thoughts about the 80/20 Principle in the comments below and I hope to see you in my next blog post.

With regards  
Devin Hasler  



A book about the 80/20 Principle which can get your efficiency to the next level and improve your productivity.

The 80/20 Principle




## 🚀 The Book in 3 Sentences

1. The philosophy of Marcus Aurelius, known as Stoicism, emphasizes rationality, self-control, and acceptance of one's fate in the universe. This approach is still studied and appreciated today for its practical advice on how to live a fulfilling life.
2. The only thing that matters in life is activity
3. Nothing is good except what leads to fairness, self-control, courage, and free will. And nothing bad except what does the opposite.

## 🕵🏼Who Should Read It?

The book may not appeal to all readers, as it lacks a clear central theme and is comprised of personal reflections and notes from Marcus Aurelius. Originally not intended for publication, it is most engaging for those interested in Stoicism or seeking insight into the thoughts of Marcus Aurelius.

## ☘️ How the Book Changed Me

Meditations enhanced my understanding of Marcus Aurelius, and the book significantly increased my admiration for him. It also altered my perspective on self-control and material possessions. While I found some of Marcus's statements excessively rigorous and occasionally overly simplistic, I can affirm that I share many of his values and his approach to life. To me, Marcus Aurelius is an exemplar of how to manage persistent stress and discover purpose and joy in life.

## ✍️ My Top 3 Quotes

> “Noting natural is evil.” Marcus Aurelius
>

> “No thefts of free will reported.” Epictetus
>

> “You’re better off not giving the small things more time than they deserve.” Marcus Aurelius
>

## 📒 Summary + Notes

It is hard to summarize a book that has no central theme and that is not actually a book because Marcus Aurelius wrote 12 “Books” containing his thoughts and notes. These 12 Books have no central theme and are not in chronological order or even logical order. That is why I thought I will explain who Marcus Aurelius is and why he wrote those notes to himself. Also, I will summarize the book to recurring values and messages that Marcus Aurelius believes and lives on.

### The life of Marcus Aurelius

Marcus Aurelius was a Roman Emperor and philosopher who ruled from 161 to 180 AD and is best known for his writings on stoicism. He sprang from a distinguished enough family. The year of his birth coincided whit his grandfather’s second tenure of the consulship, in theory, Rome’s highest office. It was to be his grandfather who brought him up, for his father died when he was very young. Marcus Aurelius is said to have been fond of quoting Plato’s dictum and those who have written about him have rarely been able to resist applying it to Marcus himself.  Although Marcus was born into a wealthy family, it was never considered that Marcus would become emperor of Rome but in 137 Ceionius (the planned successor of the emperor Hadrian) died unexpectedly, and Hadrian was forced to cast about for a new successor. His choice fell on the childless senator Antoninus, whom he selected with the proviso that Antoninus should in turn adopt Marcus (his nephew by marriage). Marcus took on the family name of his adopted father, becoming Marcus Aurelius Antoninus.

### Happiness and Mindfulness

Marcus demonstrated a high level of self-awareness and a keen understanding of how to achieve happiness and mindfulness. This is exemplified in Book 4 where he stated the following: “People try to get away from it all—to the country, to the beach, to the mountains. You always wish that you could too. Which is idiotic: you can get away from it anytime you like.” His solution for this problem is going within. Being mindful. He states that the most important ability to have is to control your thoughts and treat them with respect. He said that you should forget everything else because each of us lives only now, this brief instant. The rest has been lived already or is impossible to see.

Marcus said that there is no reason to not be happy. Why should you suffer and be degraded -miserable, tense, frightened?

### Minimalism

Despite being one of the wealthiest and most influential individuals in the world, Marcus never fixated on material possessions and refrained from boasting about his belongings and power. He wore normal clothes, fasted and sometimes lived in a soldier’s tent to remind him of his values.

For example, in Book 8, he says you should be satisfied if you can live the rest of your life, however short. You should focus on that and not let anything distract you. You should not wander all over and finally realize that you never found what you were after, how to live. Not in syllogisms, not in money, fame, or self-indulgence. Nowhere.

Also, he says that you should stop prizing other things because otherwise, you will never be free and independent. You will always be envious and jealous, afraid that people might come and take it all away from you.

### Stress

It's easy to see how the emperor of Rome would be under a lot of stress. During Marcus' reign, he faced a plague that caused widespread death, had to navigate conflicts with the Parthian empire, and even dealt with multiple attempts to deceive him. Despite all of these challenges, Marcus had a simple yet effective way of managing stress. He reminded himself of the following:
What is it—this thing that now forces itself on my notice? What is it made up of? How long was it designed to last? And what qualities do I need to bring to bear on it—tranquillity, courage, honesty, trustworthiness, straightforwardness, independence or what?

### Self-control

It has been said that Marcus possessed an extraordinary degree of self-control. In his writings, Marcus frequently emphasizes the importance of self-control. For instance, in Book 3 he states:
How to act: Never under compulsion, out of selfishness, without forethought, with misgivings. Don’t gussy up your thoughts. No surplus words or unnecessary actions.

His self-control is also displayed when he talks about waking up early. He agrees that we have to sleep sometime. But he said that nature set a limit on that—as it did on eating and drinking. And you’re over the limit. You’ve had more than enough of that. But not of working. So if you want to learn how to wake up as early as marcus aurelius you have to read the summary about the book miracle morning (https://www.peopleofgrowth.com/post/themiraclemorning)

### Death

Marcus has a very drastic view of death and a very simple one too. He states that death is only the dissolution of the elements from which each living thing is composed. If it doesn’t hurt the individual elements to change continually into one another, why are people afraid of all of them changing and separating? It’s a natural thing. And noting nature is evil.

According to Marcus, the only thing to be afraid of is the possibility of one day losing our comprehension of the world.

In observing Marcus' way of life, it is evident that he maintained a strict lifestyle while also being open to showing helplessness. This is particularly impressive, given the environment in which he was raised. It's remarkable that Marcus helped to shape modern Stoicism, which is evident when reading contemporary books on the subject (see https://www.peopleofgrowth.com/post/discipline-is-destiny). Despite facing countless distractions, Marcus was able to manage his life in a simplistic and disciplined manner. I hold great respect for him and his lifestyle. Please share your thoughts on Marcus Aurelius and his way of life in the comments below. I hope to see you in my next blog post.

With regards  
Devin Hasler

A book about the values and life of Marcus Aurelius a Roman emperor and former practitioner of stoicism.

Meditations


## 🚀 The Book in 3 Sentences

1. Self-improvement is not punishment it is simply the work for which pleasure is the reward
2. Improve your Body, your Temperament and your Soul every day
3. The less you desire, the richer you are, the freer you are, the more powerful you are

## 🕵🏼Who Should Read It?

This book is written for everyone because it contains rules and values that apply to everyone and can aid in their self-improvement journey. However, it is possible that some individuals may find certain rules and values in the book to be overly strict or extreme. Additionally, those who are seeking a book that offers specific actions to improve their life may not find what they are looking for in this book.

## ☘️ How the Book Changed Me

The book has improved my perception of stoicism. As a result of reading it, I re-evaluated some of my life goals and the material possessions that I believed were necessary. Furthermore, it reinforced my admiration for Marcus Aurelius. I intend to read "Meditations" now in order to gain more insight into his philosophies and the values associated with the stoic way of life. This book serves as a powerful motivator and imparts important life lessons.

## ✍️ My Top 3 Quotes

> “When a man can control his life, his physical needs, his lower self he elevates himself.” Muhammad Ali
>

> “Freedom is only the opportunity for self-discipline.” Eisenhower
>

> “You may lose battle but never lose a minute to sloth” Napoleon
>

## 📒 Summary + Notes

The book employs prominent figures to illustrate crucial values that lead to success, good health, and happiness in life. It recounts the lives of notable individuals such as Lou Gehrig, Queen Elizabeth II, boxer Floyd Patterson and Marcus Aurelius, among others, and details their actions to demonstrate important values. The author, Ryan, classifies these values into three categories: The Body, The Temperament, and The Soul.

### THE EXTERIOR (THE BODY)

The advantages of maintaining a healthy body are widely acknowledged in all scientific fields and Ryan emphasizes the importance of taking care of your body. In this chapter, he highlights the significance of going to bed and waking up early, as previously mentioned in the summary of "Sleep Smarter."

[Sleep Smarter](https://www.peopleofgrowth.com/post/sleep-smarter)

Ryan also emphasizes the need to govern our bodies effectively. Although our bodies have remained largely unchanged for thousands of years, our environment has undergone significant transformations. Our bodies are designed for survival, but survival is no longer a concern in contemporary society. Therefore, when our bodies crave unhealthy food, we must remind ourselves, that we no longer live in the Stone Age and we don't need to worry about getting enough food.

It is crucial to exercise control over our physical needs, dress well, treat our bodies well, moderate our desires, work hard, exercise regularly and pursue opportunities because these actions can foster positive thinking and happiness while also resulting in significant rewards.

### THE INNER DOMAIN (THE TEMPERAMENT)

The temperament of a human being is just as important for a healthy and successful life as having a healthy body. Many people are entirely in control of their physical appearance, but their life is a mess elsewhere, leading to nothing. Practising self-control daily and managing your temptations is vital. You must concentrate and keep your focus on the main thing only. For example, Ludwig van Beethoven would sometimes abruptly leave a conversation with his friends to write down a new melody during his famous flow state. Focus goes hand in hand with respecting your time and using it wisely. Too many people waste endless time watching TV or on their phones watching YouTube. However, it's important to know that you don't have to be perfect and the 80/20 Pareto Principle can help you get things done efficiently. The Pareto Principle states that you can get 80% of your work done in 20% of your time, but the remaining 20% of the work will take 80% of your time. Therefore, use your time wisely, moderate your ambition and strive to improve yourself every day.

### THE MAGISTERIAL (THE SOUL)

In this chapter, Ryan talks about how it's not uncommon to find someone who has physical control of themselves. Nor is there a shortage of brilliant people who have brought their minds and spirits under control in the pursuit of this profession or that one. What is extraordinarily rare is someone who not only combines these two disciplines but also manages to do so in the so-called arena, in public life as a doer, a contributor to society.

Ryan explains the importance of staying flexible despite your habits and making others better. He tells the story of Angela Merkel, who did not let the position she was in or the money she had change her. She had no problem when people referred to her as the "girl of the pastor". That is the key. Do not let the success you experience change the way you talk with people or how you view them. Be strict with yourself but tolerant of others. This is one of the most important values for a stoic.

Now equipped with the values of a modern stoic, I wish you the best of luck on your journey to practice stoicism. Feel free to leave a comment about what you think of the book and the values it preaches and I hope to see you again, reading the next blog.

With regards  
Devin Hasler

A book that explores the concept of discipline and how it can help us achieve success in all areas

Discipline is Destiny


## 🚀 The Book in 3 Sentences

1. Sleep is one of the most important factors when talking about self-improvement
2. Good Sleep results in better skin health more youthful appearance, emotional regeneration, better relationships and an overall more healthy body
3. People and society, in general, should value sleep more and

## 🕵🏼Who Should Read It?

This book is for everyone and will change the view of sleep, everyone. In schools, the value of sleep is not taught and we don’t learn what detrimental effects sleep deprivation has on our life. There is not one person on this earth that does not see drastic changes in their body’s and mind’s health if they are deprived of sleep. The Book is not that long and is an easy read so it will improve sleep for everyone that read it and this with not much effort

## ☘️ How the Book Changed Me

The Book changed my awareness of sleep and the importance of good sleep. I knew that sleep was important since the body and mind heal during sleep and rebuild the torn muscle tissue during the day. But I did not know the exact science behind sleep and all the hormones that are evolved in the process. The book gave me practical tips for improving overall sleep and also the quality of sleep

## ✍️ My Top 3 Quotes

> “By failing to prepare, you are preparing to fail.” Stevenson, Shawn
>

> “Sunglasses can be like a 7-foot-tall NBA All-Star and block sunlight’s shot at getting to your eyes.” Stevenson, Shawn
>

> “Rock socks.” Stevenson, Shawn
>

## 📒 Summary + Notes

### The Value of Sleep

Stevenson explains the Value of sleep simply and states:

Sleep is the force multiplier. It will magnify the results you get from your food and movement most amazingly if you allow it to.

This sentence is the most simple way two describe what sleep is and in the following chapters, he explains why that is.

### The Morning

The first hours of your day have a big impact on your overall sleep quality and in general your whole day. Because of that, it is important to wake up consistently at the same time during the whole week so your sleep cycles are not disrupted. If it so happens that you stay up late because of work or a party it is important that you wake up at the same time so that your inner clock does not get confused if you sleep until 2 pm.

It is vital for your body to get enough water and sunlight in the morning to secure your sleep cycle.

Also, it is shown by numerous studies, that working out in the morning improves your sleep length and the time spent in the deep sleep stage.

With this knowledge consider doing the practices of the miracle morning. The summary of the book “Miracle Morning” is available under this link:

[The Miracle Morning](https://www.peopleofgrowth.com/post/themiraclemorning)

### The Day

It is very important to get as much sunlight during the day as possible. Humans have sleep cycles also called the circadian timing system which is heavily impacted by the amount of sunlight a person gets.

The circadian timing system along with the scheduled release of hormones helps to control your digestion, immune system, blood pressure etc. Sunlight triggers your body to produce optimal levels of daytime hormones and neurotransmitters that regulate your biological clock.

One of the most vital compounds affected by light exposure is serotonin which is the feel-good hormone. This hormone is vital to obtain during the day because it is the hype man for melatonin which is another important hormone for good sleep quality. The counterpart of melatonin is cortisol which is named the bad guy in the media although it really is the superstar of the hormones. Cortisol gives you the energy and gusto to get up and it enables you to be awake and alert.

It is important to note that when melatonin is up cortisol is down and when cortisol is up melatonin is down. Because of this correlation, it is important to control your melatonin level with the amount of sunlight you expose yourself to during the day. And to control your cortisol levels with meditation, not drinking coffee, exercising in the morning or during the day and so on.

### The Evening

A crucial part of a good night’s sleep is to get to bed at the right time and stick to that.

It’s been shown that human beings get the most beneficial hormonal secretions and recovery by sleeping during the hours of 10:00 p.m. to 2:00 a.m.

You should not use any digital devices 90 minutes before sleep time because their blue light will signal your body to be awake and alert. Also, the electrical signal of your digital devices is felt by receptors on your skin which disrupt the brain wave pattern called delta waves which are the most reliable marker of deep sleep.

### The Night

In the Night the action of sleeping is taking place. This act can be disrupted if your room is not completely blacked out. This is because of the before talked about the function of light exposure on your hormones.

The temperature of your room also plays a big role in your sleep. Studies have found that the optimal room temperature for sleep is really quite cool at around 16° to 20°C.

Another crucial element is fresh air and negative ions in your room. This can be insured with plants in your room or an oil diffuser.

During your sleep, it is important that you do not compromise the body’s ability to heal itself with a bad posture. Many experts will tell you that sleeping on your back is the ideal position to be in with many benefits and just one downside: The likelihood of snoring increases. Other than that it is the best position for your spine and your digestion. One last important note for your sleep is: to get a good quality mattress and get rid of any excessive pillows that bring your spine into unnatural positions.

I hope you are now equipped with tips and tools to improve your sleep, your health and with that your ability to achieve great things. Leave a comment about how you like this book and I hope I will see you reading the next Blog.

With regards  
Devin Hasler



A Book that will change your sleep and your ability to achieve what you want

Sleep Smarter


## 🚀 The Book in 3 Sentences

1. Do the S.A.V.E.R.S every morning and use that momentum for the whole day
2. S.A.V.E.R.S consists of Silence, Affirmation, Visualization, Exercise, Read, and scribbling
3. Use the early morning of your life to work for yourself and your mind

## Who Should Read It?

Honestly, I think this book is for everyone who likes self-improvement. Because this book will
improve every person’s morning.

## ✍️ My Top 3 Quotes

> “How you do anything is how you do everything. ”
>

> “Where you are is a result of who you were, but where you go depends entirely on who you choose to
> be.”
>

> “Be grateful for all that you have, accept all that you don’t, and actively create all that you
> want.”
>

## 📒 Summary

### Step-by-Step guide for your morning

1. **Set Your Intentions the Night Before**. This is the most important step. Remember: your first
   thought in the morning is usually the last thought you had before bed, so take responsibility for
   creating genuine excitement for the next morning, every night before bed.
2. **Keep Your Alarm Clock Across the Room**. Remember: movement creates energy
3. **Brush Your Teeth**. Use Listerine for extra oomph!
4. **Drink a Full Glass of Water**. Hydrate yourself, ASAP.
5. **Dress in Your Workout Clothes**. Earn your A.M. shower!

And then let your miracle morning begin.

### 1. S for Silence

The benefits of doing mental exercises like Meditation, Breathing, or Praying have long been proved
by science, and so the miracle morning must contain some sort of mental workout.
After the Silence Phase, you will feel that the stress is relieved, and you will fall into a state
of deep relaxation and peacefulness.

### 2. A for Affirmations

Affirmations are in the field of Self-Improvement a controversial topic. Some say it is over-hyped, 
and some say that the benefits changed their lives. We can agree on is that Rereading or Vocalizing
your goals for life will strengthen the bond to your goals, commitment and motivation.

### 3. V for Visualization

Visualization is something that is often linked with sports, but visualization is a gamer changer if
used for visualizing the day. How it works is you visualize your optimal day. You imagine you
succeed in everything you have set for the day, and you feel the emotions that would arise if you
would succeed. How far you visualize the future is up to you, but there are a lot of people who
visualize themselves very far in the future. A very popular example is the funeral visualization
from the book “7 habits of highly effective people”

### 4. E for Exercise

Exercise is one of the most important things in self-improvement, and the benefits are widely backed
up by science. If you exercise in the morning, it has a tremendous effect on your energy levels
during the day. Also, because of the higher blood flow in your body, you become motivated for the
day,
and you will not feel any tiredness in the morning. The best thing is we don’t talk about an hour of
intense workout. We talk about some push-ups, sit-ups, or even yoga. So if you don’t already work
out in the morning, you got to change that.

### 5. R for Reading

Everyone knows the benefits of reading, and everyone wishes he would read more. And that’s why it is
perfect to do the reading in the morning when your willpower is not yet depleted from the day. You
mustn’t feel obliged to read a whole book in the morning. Instead, it is okay to just read a few
pages or just a single chapter. And because you have done the exercise before, you will not feel
tired, and you will be able to read will full concentration.

### 6. S for Scribing

Scribing is the art of spontaneous and off-the-hook writing. It’s all from writing a journal to
writing an actual book. With that, you can free your mind from things that are stuck in your head.
You can write down your daily to-dos and your most important tasks for your day. Or you write a
dream journal where you write down what you dreamed about. It is up to you. I personally write my
blog, the one you are reading right now.

## ☘️ How the Book Changed Me

I have to say that I meditated or did the Wim-Hof Method for a long time so t V in S.A.V.E.R.S was
not something new, but I never considered to do Exercising and Visualization. I always worked out in
the evening, and although in the morning I only do push-ups and sit-ups and not a real workout, I
still have the same benefits as in a normal workout. Your blood flow increases your mental clarity
and your overall mood and awareness. The same is with Visualization. I already did that in Sports
before a game, but I never considered using the benefit of Visualization for improving my overall
day. So, in conclusion, I can say that I definitely will continue to do the miracle morning and that
I will do the 30 days and give you guys an update on how it went and what the difficulties were.
Stay tuned.

## ⏲ Updates

**Update 30 Days**

After 30 Days of doing the miracle morning consistently every day I see the benefits of the miracle
morning clearly. My energy levels during the day are higher and I can focus better on tasks I have
to do. Also, I now wake up in the morning and I don't need as much energy anymore to go out of bed
because I have a strict routine and I know I want to finish all the elements of the S.A.V.E.R.S in
the morning. Probably the biggest benefit is that you feel less grumpy in the morning because after
the E (Exercise) you are widely awake, and you feel the benefits of increasing your blood flow. So I
will definitely not stop on Day 30 and I will continue doing my Miracle Morning.

**Update 60 Days**

After 60 Days, I changed a lot in my Miracle Morning. I started doing a 5-min Ab-Workout and every
second day I stretch for 5 minutes. Also, I restarted doing my gratitude journal where I journal
down 5 things every day that I am grateful for. The Benefits of the Miracle Morning are still there,
but I don't feel them as strong anymore because you get used to the benefits of the Miracle Morning.
What I do feel, however, is when I don't do the Miracle Morning because the difference is profound.

With regards  
Devin Hasler

A Book that will change your morning and with that your life

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