<a href="https://www.goodreads.com/en/book/show/3514273-10-minute-toughness">10-Minute Toughness </a>is a hands-on guide to becoming the best version of yourself and achieving success through consistent good practices such as eating right, forming meaningful relationships, committing to your goals publicly, visualizing your achievements, and many others.

10-Minute Toughness - Book Summary 

"Mental toughness is the ability to focus on and execute solutions, especially in the face of adversity."-Jason Selk

Author Quote

Mental toughness and self-confidence are two essential traits of successful people. For example, in sports, confidence plays a major role. It is said to be the most influential aspect in controlling performance. In other words, thinking highly of yourself and believing that you can do something increases your chances of succeeding.

Book Overview 

However, the path to mental toughness and a winning mentality can be challenging. To think that you can achieve everything you want, you must <a href="https://fourminutebooks.com/mind-gym-summary/">train your mind, body, and spirit accordingly </a>. You have to show yourself that you are capable of setting and following goals and plans. And even more than that, you have to go through each day with a focused mentality. That way, you can overcome any obstacles that may keep you from achieving your goals.

To do so, you must have a clear vision first, and target your efforts. Moreover, you non have to stop caring about what those around you say, and trust yourself more. Although it may sound simple, these aspects stand in the way of the majority of us. These impede us from becoming our best selves. Fortunately, <a href="https://www.goodreads.com/en/book/show/3514273-10-minute-toughness">10-Minute Toughness </a>by <a href="https://enhancedperformanceinc.com/">Jason Selk </a>steps in to help everyone struggling in the process to find their way.

<ol><li>Your image of yourself is a self-constructed concept that you can change anytime. </li><li>Set goals out of passion and love, so that you enjoy their accomplishment. </li><li>To become successful, you must work constantly towards achieving your goals, and nor rely on occasional motivation. </li> </ol>

Top 3 Book Lessons 

Everybody views themselves in a certain way. Some people seem to have it all figured out, that’s why they feel confident and unshakeable. Others don’t think highly of themselves, and unfortunately, that shows as well. However, that can change at any time. The <a href="https://fourminutebooks.com/boys-sex-summary/">impression we have on ourselves </a>is a construct of our own mind. And so we can always access it and change it for the better.

Lesson 1: Build a powerful image of yourself to improve

Of course, it’s not as easy as it sounds. To do so, you must first act and think like the person you want to be. To have your brain think that you are the confident and reliable person you wish to become, you need to set goals and objectives that you ought to follow every day. In other words, you need to work towards becoming that person.

You can’t underperform or even <a href="https://fourminutebooks.com/the-passion-paradox-summary/">outperform your self-image </a>, especially in the long run. If you believe that you’re not capable of doing a certain thing, chances are you won’t succeed at doing it. Doesn’t matter if you try to trick your mind into thinking the opposite. As such, only by picking up good practices and acting right until you form the right habits, can you truly tap into the winning mentality.

Everybody has a dream, or at least something that they love doing more than anything else. Some people are lucky enough to call their passion a job, but what happens to the rest of us? The majority of the world works for financial security, and not out of love for their occupation. As such, when the rewards come, they don’t feel accomplished nor successful.

Lesson 2: Set goals effectively by following your passion

To step out of this undesirable approach to life, you must first learn how <a href="https://fourminutebooks.com/the-4-disciplines-of-execution-summary/">to set goals effectively </a>. To start with, think about your passion and what you love doing most. All your endeavors should revolve around that particular thing that sparks motivation and fires up your soul, so that when you achieve it, you become fulfilled and reach the ultimate level of happiness.

If you follow money or social status, but that’s not what you truly desire in your heart, achieving these will leave you unfulfilled and miserable. As such, once you set a goal that speaks to your identity, you have to commit to it 100%. It won’t be fun, nor easy, and you’ll have to give up a lot of your free time to commit to your goals. However, once achieved, you’ll feel fulfilled and at peace with yourself.

Have you ever caught yourself in a particular moment having an unusual desire to just fix everything in your life, follow your ambitions and take charge of everything at once? Those sudden bursts of motivation can definitely fuel your ambitions, but they won’t take you too far in the long run.

Lesson 3: Success is a result of gradual improvement, not sudden motivation

Relying on motivation alone to get things done won’t do much, as those sudden moments of stimulus don’t happen too often. Instead, progressive efforts and gradual improvement will help you <a href="https://fourminutebooks.com/think-small-summary/">achieve your goals </a>. To reach a state where the right practices, such as eating right, training everyday, or reading a certain amount of pages become a habit and a ritual incorporated in your routine is tough work.

However, only by doing these things automatically you’ll truly tap into a focused mindset and target your efforts in the most efficient way. Although difficult at first, you ought to take each day as it is and do your best, stick to your short-term objectives to meet your end goals, and you’ll find yourself doing all the right things without thinking in just a few months.

If you’ve ever found yourself feeling unproductive, lacking determination, or simply wanting to take charge of your life and reach your goals, <a href="https://www.goodreads.com/en/book/show/3514273-10-minute-toughness">10-Minute Toughness </a>is the book for you. Reading it will reveal the most effective ways of setting goals and sticking to them to achieve the ultimate level of fulfillment. If you’re looking to become the best version of yourself, give this book a read.

The 10-Minute Toughness - Book Review

If you’ve ever found yourself feeling unproductive, lacking determination, or simply wanting to take charge of your life and reach your goals, 10-Minute Toughness is the book for you. Reading it will reveal the most effective ways of setting goals and sticking to them to achieve the ultimate level of fulfillment. If you’re looking to become the best version of yourself, give this book a read.

Who would I recommend the 10-Minute Toughness to?

10-Minute Toughness is a hands-on guide to becoming the best version of yourself and achieving success through consistent good practices.

productivity

Productivity

personaldevelopment

Personal Development

motivationandinspiration

Motivation & Inspiration

habits

Habits

problemsolving

Problem Solving

10-Minute Toughness Summary

Focus is critical component of success in both personal and professional life. It is the ability to concentrate one's efforts, thoughts, and energy toward a specific goal or task.

How to stay focused in Life and on Goals 

1. Set clear and specific goals - The first step towards focus is setting clear and specific goals. This means you need to determine what you want to achieve, why you want to achieve it, and by when. A clear goal provides direction and motivation, making it easier to stay focused.

Here are some tips for staying focused on your goals 

2. Eliminate distractions - Distractions are one of the biggest obstacles to focus. It's essential to eliminate them as much as possible. This means turning off your phone, closing your email, and finding a quiet place to work.

3. Stay organized - Organization is key to focus. When you have a clear and organized workspace, you can find what you need quickly, and you don't waste time searching for it.

<a href="https://www.goodreads.com/book/show/57933306-stolen-focus">Stolen Focus </a> explains why our attention spans have been dwindling for decades, how technology accelerates this worrying trend, and what we can do to reclaim our focus and thus our capacity to live meaningful lives.

Stolen Focus - Book Summary 

"When you are unable to pay sustained attention, you can't achieve the things you want to achieve."-Johann Hari

Author Quote 

According to Johann Hari in his book <a href="https://www.goodreads.com/book/show/57933306-stolen-focus">Stolen Focus: Why You Can’t Pay Attention </a>, he explains patterns like the fact that <a href="https://www.thezebra.com/resources/research/texting-and-driving-statistics/">half of all young people are texting while driving </a>. The book also sheds a light on why doing so <a href="https://www.thezebra.com/resources/research/texting-and-driving-statistics/">reduces our attention by as much as 37% </a>. Of course, Hari provides some solutions too.

<ol><li>Our dwindling attention spans predate the internet, but their decline is accelerating at an alarming rate. </li><li>Current social media platforms are designed to make you addicted so they can make a profit. </li><li>If you want to get back your ability to focus, stop celebrating multitasking and practice being in a flow state. </li> </ol>

Top 3 Lessons From The Book 

Out of personal dissatisfaction with his ability to focus, Danish professor Sune Lehmann conducted a <a href="https://www.nature.com/articles/s41467-019-09311-w">study </a>about attention. He concluded that, even before the internet, the rise and fall of popular books in the last 200 years indicates that trend cycles are getting shorter. The internet compounds this problem. Between 2013 and 2016, the average duration for which topics trend on Twitter reduced by over 30%, from over 17 to just over 11 hours.

Lesson 1: The internet isn’t the only thing eroding our focus, but it’s declining ever-faster, and that’s a problem.

The culprit is the increasing rate at which we can spread information. From letters to the radio to telephones and live TV — the internet is just the tip of the iceberg. This “<a href="https://www.goodreads.com/book/show/29848682-the-great-acceleration">great acceleration </a>,” as Robert Colvile calls it, lies at the heart of the problem. Where we used to consume the equivalent of about 40 newspapers each day in the 80s, it was about 174 newspapers in 2004, and it’s bound to be a lot more now.

The faster we can spread information, the more information we distribute, and the more rains down on every single one of us on any given day . Unlike the latest hot topic on Twitter, this trend isn’t going to go away any time soon, and <a href="https://fourminutebooks.com/the-organized-mind-summary/">our brains simply aren’t evolving fast enough to cope with it </a>.

We have a saying in Germany: “The only thing that’s free in life is death — and even for that, you’ll have to pay with your life.” It means that everything comes at a price, even if the price is hidden at first.

Lesson 2: Most of today’s big social media platforms exploit your attention on purpose so they can make money.

Social media is a great example. We don’t pay with cash to use services like Facebook, Instagram, or TikTok, but in that word, “using,” already lies their true cost: our time and attention. Infinitely scrolling feeds, vain buttons that issue <a href="https://fourminutebooks.com/how-to-break-up-with-your-phone-summary/">dopamine at a tap </a>via likes, shares, and comments, and algorithms feeding you outrageous stories to keep you “using” — it’s all designed to make you addicted on purpose.

To the giants of Silicon Valley, your time is their money, and they’re doing everything they can to keep you “engaged,” even if it’s to the detriment of your time management, wellbeing, and focus . In 2020, the Wall Street Journal even <a href="https://www.wsj.com/articles/facebook-knows-it-encourages-division-top-executives-nixed-solutions-11590507499">broke a story </a>showing Facebook knew full well what it was doing. Quoting an internal presentation, they showed that “[their] algorithms exploit the human brain’s attraction to divisiveness.” Since it’s so profitable, however, they’ve done little to change anything, so it’s up to us to take back what’s ours.

More information than we can handle, addictive technology, and an entire industry incentivized to keep you doomscrolling for as long as possible: It’s easy to put on your victim hat when it comes to your loss of <a href="https://fourminutebooks.com/deep-work-summary/">deep focus </a>. But we too carry some of the blame.

Lesson 3: The first step to regaining your focus is to stop celebrating multitasking and begin practicing the state of flow.

For one, we’ve developed a culture of celebrating multitasking. Since our society is now always chasing the next thing, we’ve adopted that same <a href="https://fourminutebooks.com/mindset-summary/">mindset </a>at work. The more boxes we can check off, the better, or so we think. Ultimately, we just end up doing “performative multitasking” — we’re more concerned with looking and feeling busy than actually creating something meaningful .

Of course, <a href="https://fourminutebooks.com/the-myth-of-multitasking-summary/">multitasking is a myth </a>, a term reserved for computers with multiple processors, not humans with just one brain. So, what can you do? Reject multitasking. Stop celebrating your coworkers for bouncing around between Slack, email, and PowerPoint. Set boundaries by tuning your notifications, and aim to <a href="https://fourminutebooks.com/singletasking-summary/">singletask </a>.

A good way to practice this is to get in <a href="https://fourminutebooks.com/flow-summary/">the state of flow </a>that researcher Mihaly Csikszentmihalyi described. Lose yourself in a task, and lose track of time. That’s how you know you’re in flow, and any challenge that is not too difficult but also not too boring and feels intrinsically rewarding can trigger it. Start small. Put the brakes on multitasking, go down fewer social media rabbit holes, and remind yourself that it’s okay to not know everything. Find some time to get into flow, and your power to focus will be back in no time!

Hari packages the topic well. In outlining the situation as a global attention crisis, he conveys to us the gravity of the situation. He deftly compiles the history, latest developments, and up-to-date research on the subject, and he still manages to sneak in some personal recommendations as to how we can improve. <a href="https://www.goodreads.com/book/show/57933306-stolen-focus">Stolen Focus </a>is a great read for learning to better manage your attention in the 21st century.

Stolen Focus - Book Review

The 14-year-old high school student who’s so busy maintaining all her social media profiles that she barely has time to pay attention in class, the 27-year-old young professional who feels totally overwhelmed at a new job two weeks in, and anyone who feels like they just can’t focus the way they used to.

Who would I recommend the Stolen Focus to?

Read our summary of Stolen Focus by Johann Hari to discover why your attention is waning, and what you can do to get it back, in 3 lessons.

mindfulness

Mindfulness

scienceandnature

Science & Nature

Stolen Focus Summary

▪️Time is the most valuable resource we have in the world.We don't know how much is left but we keep wasting it, and sadly we can never get it back 🗾And yeah, it's funny to see how we actually treat the most valuable resource in the world ⏳🌍,

Time 

Time should had been costly, maybe it'll be more valuable then!

You should be baffled by how much you can actually achieve if you manage your time well and that's clearly seen from how great entrepreneurs actually work

Being Productive

What I've built at Apple wouldn't had been possible without time, and I guess I wouldn't had achieved that if my time was wastes

<ul><li>make daily goals and actually achieve them📌📌</li><li>Be overall, productive🧠🍎</li><li>Prioritize based on preference🗑️📍</li><li>Tackle the most difficult task first🧩</li><li>And lastly, be relentless 💪</li></ul>

How To Manage Your Time Better

People who can focus gets things done, people who can prioritize gets the right things done

Our daily goals are targets that we'd like to achieve by the end of each day. A goal is anything we direct our efforts towards achieving. Daily goals can be as ambitious as you want.To achieve ⚡ our daily goals, we must;<ul><li>Make sure our goals are smart</li><li>Don't set too many goals a day; give yourself space for personal tasks</li><li>Practice writing down your goals on a piece of paper; it's good practice</li><li>Check that your goals match your value 🧠 and they are actually achievable</li></ul>

Making Daily Goals And Achieving Them

<ul><li class="ql-align-justify">Stop multitasking and actually focus on the task at hand</li><li class="ql-align-justify">Take breaks when you feel tired and don't overwhelm yourself with too much work</li><li class="ql-align-justify">Set small achievable goals and actually achieve them</li><li class="ql-align-justify">Minimize noise to prevent distractions 🧠</li></ul>

How To Be Overall Productive 🧠🧩🍎

<ul><li>Collate and organize all your tasks🧩📍</li><li>Be flexible and know when to say no or ask for help</li><li>Learn to know the difference between urgent and important</li><li>Know thy self ~greek mythology~</li></ul>

Prioritize Based On Preference

As an exercise, start your day tomorrow exactly as outlined in this article.<ul><li>Pick 2-3 tasks when you begin your day which take about 5 min each to complete</li><li>Once completed, pick a difficult task to complete</li><li>Reward yourself by picking up a few more easy tasks</li><li>Pick another difficult task</li><li>Repeat the cycle</li></ul>

Tackle The Most Difficult Task

You know what complements a good plan?, Yeah strong relentlessness

Be Relentless

Time is often mis used, it's important to understand that we have less of it and we should prioritize our tasks in order to achieve more⚡🧠🧩🌍📌

writing

Reading & Writing

timemanagement

Time Management

Time🧩🪐📡🕰️⏳

Work relationships are specific expectations for the interactions among people in various positions in an organization or company. These relationships can be personal, professional, or a combination of both. Here are the seven types of work relationships with some tips on improving them:

7 Types Of Work Relationships And How To Improve Them. 

Co-worker relationships can be neither personal nor professional but simply circumstantial. Co-workers are your acquaintances through your organization or company. However, aside from belonging to one organization, your interaction with them is very minimal.

1. Co-workers

The most intimate type of work relationship you can ever have is something that is not considered specific to work alone. They are your friends in real life who will continue to be so even after you leave the company.

2. Life Friends

Your manager assigns your work, impacts the work you do and don’t do, and ultimately helps you succeed. Your direct report includes people who report to you, which means you are their manager. Direct reports also determine if you will succeed or not.

3. Manager and Direct Report

Mentor and mentee is the highest form of work relationship that you can ever have. A mentor is the one you go to for guidance regarding your career. They help you during your most difficult problems. On the other hand, your mentee is someone who seeks advice from you.

4. Mentor and Mentee

An office spouse is someone you spend a lot of time with. Office spouses are the ones you go to for advice and venting out. There might even be rumors at one point or another about the two of you even if it is only platonic.

5. Office Spouse

Your team members are employees just like yourself who belong to the same team as you. It can be the team you are working with every day, a committee that you joined, or a group that works together for one activity.

6. Team Members

Your work friends are people whom you socially interact with at work. You eat lunch together, sit beside them during meetings, converse with them at happy hours and work events, and even see them now and then outside work.

7. Work Friends

While it doesn’t mean that you should be best friends with all the people in your company or organization, good work relationships can be improved through the following: Be inclusive:Always welcome new ideas, including those that contract yours. Encourage healthy dialogues and take their perspective into account when making decisions. Establish trustBeing trustworthy and trusting your colleagues means you can be sure that everyone pulls in just one direction. No one will try to undermine others or hurt the career of another person behind his or her back.

Tips to Improve Work Relationships

Communicate:Clearly communicate anything you need from others. Ask questions when confused but set boundaries if needed. You will form stronger work relationships if you communicate with integrity and honesty.

These tips are really important when it comes to maintain work life balance. 

Expand your knowledge with the help of our unique educational platform that delivers only relevant and inspiring content. This app provides an alternative kind of learning and education discovery.

strategy

Strategy

7 Types of work relationships and How to improve them. 

Always believe that you can make it. Don’t ever give up on yourself.

Believe In yourself 

Have a plan for your work and life.

Create A Plan

Bad things happen. It is temporary. Stay positive.

Stay Positive 

Have a group of like minded people to be with

Build A Community

Set Boundaries

Practice Self Care

Watch some TV. Play some games. Read a book. Catch up with a friend.

Take A Break

Think of all the good things you have and are grateful for

Be Grateful

Remember why you are doing what you are doing.

Remember Your Purpose

Jot down your goals. Read it when you get up and when you go to bed.

Write Down Your Goals

To be successful, here are some tips as to how to build a strong mindset.

meditation

Meditation

10 Ways To Build A Strong Mindset For Success

Getting ready can become a distraction.Being prepared is overrated: start before you feel ready.Being successful is not about your ability to plan, but your ability to act. You may make more mistakes at first if you decide to start acting before you feel ready, but the long-term compound effect of learning from these mistakes will get you closer to your goals than any amount of preparation. The illusion of a perfect time to start is holding you back.

A fine line between PREPARATION and PROCRASTINATION

“It takes a long time to feel ready. Everyone thinks it’s an overnight thing, but when you start out, it’s really hard.”

Yes, getting ready is comfortable. But most successful people report feeling uncomfortable when they first got started. Many still feel uncomfortable—or, in the words of Larry Page, “uncomfortably excited”—many years after they achieved what many would consider as huge successes.

UNCOMFORTABLE is good

Instead of preparing and researching, start before you feel ready. Pick a first step and just do it. Repeat that step until you feel comfortable enough, then kick it up a notch. When you look back, you won’t believe how much progress you’ve made.

Start before you're ready

You don’t know what you don’t know. The best and quickest way to learn is through experienceAvoid the illusion of productivity. Reading tutorials or watching fitness videos feels good, but it’s just a way to trick your brain into thinking you’re being productive by keeping busy.Momentum takes time to build up. Over time, your efforts will compound. Any time spent not acting is time wasted.

Just jump

Procrastination is such an obstacle for creative perfectionists that sometimes we could use a reminder to just do things. Stop overthinking. 

You should start before you feel ready. Getting prepared feels good, but it’s a way to trick your brain into thinking you’re being productive.

education

Learning & Education

startup

Startups

Being prepared is overrated: start before you feel ready

Some times, we just have to learn how to be hardworking. Most of us don’t know how. So get some inspiration here. These are 3 ways to do so

3 Ways To Become More Hardworking 

Make a to-do list and focus on the most important tasks first. This will help you stay on track and ensure that you're making progress on the things that are most important.

Prioritize Your Task

Remove anything that might distract you from your work, such as your phone, social media, or unnecessary notifications.

Large tasks can be overwhelming, so break them into smaller, manageable chunks.

Break tasks into smaller chunks

You may not be able to work hard because you are overwhelmed. You are not alone. Don’t be too ambitious and slowly climb step by step. Learn to start a good routine and always believe in yourself.Good luck

Working Hard Tips

Learning to work hard is not natural. If I practice these 3 steps, I will be working better.

Working Hard

You can change the past by changing the meaning of your memories.

Lesson #1

The smarter you get, the faster you lose friends

Lesson #2

Money doesn't change you. It amplifies who you are!

Lesson #3

You don't suck at managing your time, you just don't know how valuable it is.

Lesson #4

A beautiful life is to know how to live alone, but never have the need to.

Lesson #5

Your fear of embarrassing yourself is your biggest hurdle to growth.

Lesson #6

No one is coming to save you. Your life is 100% your responsibility.

Lesson #7

The hardest thing is to focus. The easiest thing is to complain.

Lesson #8

You will free yourself the day you forgive your parents and stop blaming them.

Lesson #9

The more available you are, the less respected you'd be.

Lesson #10

If you truly know who you are, no one can ever touch you!

Lesson #11

The day you stop asking when should I do it, is the day you are ready to do it.

Lesson #12

We all have two money lives. The second one begins when we realize we have enough money for our life.

Lesson #13

If you say the truth, you do not have to remember what you said to whom.

Lesson #14

True growth lies in doing boring things over and over again.

Lesson #15

22 Lessons From 2022

Find 100+ Facts and Tips on Productivity - Curated from inspiring sources like Books, Podcasts & Articles - Genuine Insights from like-minded Users like You!

10-Minute Toughness Summary

How to stay focused in Life and on Goals

Stolen Focus Summary

Time🧩🪐📡🕰️⏳

7 Types of work relationships and How to improve them.

10 Ways To Build A Strong Mindset For Success

Being prepared is overrated: start before you feel ready

Working Hard

22 Lessons From 2022

The Secret Successful People Don't Tell You - Giovanni Spezia

It's time to
Read like a Pro.

10-Minute Toughness Summary

How to stay focused in Life and on Goals

Stolen Focus Summary

Time🧩🪐📡🕰️⏳

7 Types of work relationships and How to improve them.

10 Ways To Build A Strong Mindset For Success

Being prepared is overrated: start before you feel ready

Working Hard

22 Lessons From 2022

The Secret Successful People Don't Tell You - Giovanni Spezia

It's time to Read like a Pro.

It's time to
Read like a Pro.