Author Archives: Naeem Mahmood

Here’s a great exercise I like to do to start my day and whenever I feel I need to reset and recenter during my day.

There are four phases and it can take anywhere from 10 – 20 minutes. It’s up to you how long you want to go with it. (watch the video for how to go through each phase)

The idea behind it is to prime your mind, body and emotions for the day so you direct it vs. reacting to the urgencies of life.

If you don’t already have a ritual to get you in a great state to start your day I suggest you start and this priming exercise is a great one to experiment with.

Whenever I catch myself saying I don’t have the time to do this, I remember the quote below from Russell Simmons.

“If you don’t have twenty minutes to delve into your self through meditation, then that means you need two hours.”

If you do it for thirty days straight you will become addicted to it because you will automatically feel so much better throughout the day and get way more done.

Click here to try the exercise with Tony on YouTube

Pura Vida!

“The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.” – Jim Rohn

Four Steps to Achieve Your Goals Faster:

1. Condition your goals in your mind and body every day!

Incant them out loud on a walk in nature for 5 minutes each day. 

Visualize yourself achieving them for 5 minutes each day – preferably after you meditate.  

2. Ask for what you want in life.  Don’t make it so complex and complicated.  

Once you know what you want, if you don’t know how to do it ask yourself this question over and over until you slowly uncover the answer:

“How do I do X?”

X = Problem you are trying to solve 

Follow the clues as they come up – resources, people and new insights and make sure to execute on them!

Keep going until you get what you want and be flexible enough to change your approach if it’s not working.

Remember what Einstein said, “Insanity is doing the same thing over and over expecting a different result.”

3.  Act as if you achieved the goal in a state of gratitude. 

Y = achieved goal

I am so grateful I was able to Y

4. Write down your top three goals each day.  Condition it in your mind and body. 

Here are two simple exercises you can use to build your gratitude muscles on a daily basis.  

1.  Journal three things you are grateful for to start your day.  Could be big things or small things. 

Here are some examples:

I’m grateful for my health. 
I’m grateful for the food I have in the kitchen. 
I’m grateful for the workout I did yesterday. 
I’m grateful for the $1,000 deal I closed
I’m grateful for the yoga mat I am sitting on.  
I’m grateful for my journal.

2.  Go for a five minute gratitude walk.  Set a timer on your phone/watch and go for a walk outside in nature.  As you walk, ask yourself, “What am I grateful for?”  

You can say big things or you can say small things.  Ideally speak it with declaration and joy to the world as your words and sound have a profound effect on your brain and nervous system.  

The most important thing is to be playful, curious and have fun with it.  


Dominik Lipinski is a Coach for Authors and Speakers

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