Our ability to show up well in small, individual moments gives us the freedom and confidence to take on bigger, more complex, and more meaningful challenges. There's a reason it's often said that mastering a craft takes 10,000 hours — that's roughly five years of full-time dedication. Greatness is built quietly, one moment at a time and one task at a time. 10,000 small interpersonal moments — handled with care and intention — build the foundation for happy, lasting relations

Some young men wait until they feel motivated before doing what matters — and so they never do it. This is a trap. Waiting for your mind to hand you the right feelings before you act is backwards. When you focus on taking small steps, the mind quiets. Over time, it builds a new narrative based on what has actually happened, rather than on false assumptions about what might happen. The same is true when you feel lazy, tired, or depressed. Those feelings get in the way, and "I

While addictive behaviors reduce the short term pain we experience, the longer term utilization of these activities often undermines our ability to align our actions and our values (do the important stuff). Addiction also increases our belief that there is nothing we can do to change. We begin to feel stuck because the ways we calm and soothe ourselves is also causing us to feel like we can’t move forward. It is difficult to connect with ourselves when we are so distracte

What are values? Values are the parts our life that are most important to us. Values indicate how we want to behave – how we want to treat ourselves, others, and the world around us. As such, they guide us in determining what is right and important in our lives, and they also help us to make choices. It is important to aligned our actions with our values What does it mean to align our actions and our values? When our actions are in alignment with our values, we enga

Understanding and working with anxiety.