How to Own Your Day: Tim Ferriss Shares His 5 Morning Rituals


In order to achieve any big win, you must first achieve the prerequisitory* small wins which compound to make the big win.

Think about it… A painting is a series of brushstrokes, a war is a series of battles and a sports game is a series of plays.

Likewise, your life is a series of days. So consequently, you maximize your life by maximizing each day.

“To affect the quality of the day, that is the highest of arts.” – Henry David Thoreau

If you want to have a good day, you must proactively create a good day.

If you want to be successful at anything, you need to know what you want and apply persistence towards it. On a day-to-day basis, this persistence takes the form of a ritual, routine or system.

I’ve stopped thinking about goals, in favor of systems (which are basically interchangeable with routines and rituals). Systems are more effective than goals, especially regarding any major undertaking. Systems are more easily implementable, they take you in the right direction, and they’re flexible. While lofty goals can become irrelevant as you get closer to them, systems can unfold as dynamically as your life unfolds. You can adjust a system to hit any target.

Which is more effective?
Doing some form of exercise every day, or having an ambiguous goal of “losing weight”?
Implementing a system of writing a page a day, or having the goal of writing a novel?

Obviously, the former is much more effective in both cases. What do they have in common? The establishment of a daily ritual.

A major commonality between all successful people is that they all have daily rituals. And not obsessive or neurotic rituals done out of fear. I’m talking about routines which are consciously implemented to keep you moving in a desired direction.

“The secret of your future is hidden in your daily routine.” – Mike Murdock

The most effective rituals are morning rituals. Why? Your morning is your pivot point which the rest of the day hinges upon. The morning is your origin point of momentum for the day.

And you don’t need to be obsessive about a morning routine. If you don’t partake in a morning ritual one day, it’s not the end of the world. It’s about consistency, not perfection.

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” – Robert Louis Stevenson

In one of his latest podcasts, Tim Ferriss shared his 5 morning rituals. I found this particularly insightful and validating, as it’s very similar to My Carpe Diem Morning Ritual. Establishing a morning ritual has been a powerful, success-propelling force in my life. And it’s wonderful to know that I’m in good company.


Tim Ferriss’ 5 Morning Rituals

1. Make the bed
The first thing that Tim does when he wakes up is that he makes his bed. (This is something I need to incorporate.)

Why it’s effective:

  • Gives you a sense of control, no matter what else happens that day.
  • Start your day on the right foot. Plus, you come back to that accomplishment at the end of the day.
  • Creates an organized environment that limits distraction.

“If you see distraction externally, you end up creating an internally distracted state.” – Tim Ferriss

2. Meditation
Tim does 21 minutes of transcendental meditation every morning (one minute to get settled and twenty minutes of actual meditation). He also emphasizes the fact that meditation is a common routine among almost every ultra-successful person he’s spoken with.

Why it’s effective:

  • Clears your mind
  • Strengthens how you deal with distraction
  • Tim states that he gets 30-50% more done on the days he meditates. I can attest to this phenomenon as well.

3. Hanging
He hangs from a pullup bar for a few minutes.

Why it’s effective:

  • Decompresses the spine
  • Improves grip strength

4. Tea
Tim makes what he jokingly refers to as “titanium tea.”

Why it’s effective:

  • Caffeine (And it benefits like cognitive enhancement and alertness)
  • It tastes good

5. 5 Minute Journal
The last part of Tim Ferriss’ routine is writing in his 5 Minute Journal, which I personally use as well.

Why it’s effective:

  • Helps you focus on your most important tasks for the day
  • Cultivates gratitude

Check out the podcast HERE.

So there you have it. You don’t necessarily have to copy Tim or myself, but these habits will give you an idea of ways to help you win the day.

READER CHALLENGE: Pick one ritual and start it tomorrow morning.

“Make each day your masterpiece.” – John Wooden

Stay feelin’ good feelin’ great.

– Stevie P!

*I’m not sure if “prerequisitory” is even a word, but it sounds cool and gets the point across.


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The Astonishing Link Between Gut Health and Anxiety

Announcement: My online course Annihilate Anxiety has officially launched! Join the course today.


Do you suffer from anxiety?

The remedy might be residing in your belly…

There are about 100 trillion bacteria cells in your gut. Yeah, that’s a lot. This microbiome is critical for the immune system (over 80% of the immune system is located in the gut), helps with digestion and plays a vital role in the overall health of the body.

One of the more surprising links is the relationship between the microbiome and brain function. Recent studies have shown that there’s a definite link between gut health and anxiety.

Mental health and mood are negatively affected by a lack of “good” gut bacteria. So optimizing your gut flora will help reduce or even eliminate anxiety.

The Link

Holistic health practitioners have long said that gut health is intimately tied to mental health. Before the science backed it up, it was dismissed as quackery. But now the science strongly supports those assertions.

Dr. Joseph Mercola explains the connection well:
“To put this into more concrete terms, you’ve probably experienced the visceral sensation of butterflies in your stomach when you’re nervous, or had an upset stomach when you were very angry or stressed. The flip side is also true, in that problems in your gut can directly impact your mental health, leading to issues like anxiety, depression, and autism.”

And here’s what Scientific American has to say:
“The gut-brain axis seems to be bidirectional—the brain acts on gastrointestinal and immune functions that help to shape the gut’s microbial makeup, and gut microbes make neuroactive compounds, including neurotransmitters and metabolites that also act on the brain. These interactions could occur in various ways: microbial compounds communicate via the vagus nerve, which connects the brain and the digestive tract, and microbially derived metabolites interact with the immune system, which maintains its own communication with the brain.”

Ever have a “gut feeling”? That’s a testament to this phenomenon.

What Causes Poor Gut Health?

Processed foods and sugars destroy good bacteria and enable the proliferation of bad bacteria. Because western diets are dominated by this kind of food (if you can call it that), poor gut health is a widespread issue (and the cascading health problems that result from poor gut health).

On the other hand, natural, living foods provide a conducive environment for “good” bacteria. Fruits and vegetables contain prebiotics, which act as nourishment for healthy gut bacteria. And fermented foods contain probiotics, the actual healthy bacteria (see the list below).

How to Optimize Your Gut Health

1. Only take antibiotics when absolutely necessary – They kill all bacteria, good and bad. (Break the word down: anti-biotic = anti-life) It’s like dropping a nuclear bomb, it destroys everything, leaving your immune system completely crippled. So only use antibiotics when you really, really need to.

2. Reduce consumption of processed junk foods and sugar – This stuff feeds “bad bacteria” and kills the “good bacteria.” Put the pop-tart down, it’s not worth it.

3. JERF (Just Eat Real Food) – Vegetables, fruit, grass-fed meat, wild-caught fish, nuts, seeds, berries and some raw cheese should be your dietary staples. As described above, real food supports a healthy gut. Like Jack LaLanne once said, “If man made it, don’t eat it.”

4. Get your probiotics – Either eat probiotic-rich foods or take a probiotic supplement. This is your gut health insurance.

Top Probiotic, Fermented Foods

  • Sauerkraut (raw is best)
  • Kimchi
  • Kefir
  • Kombucha
  • Yogurt (avoid the kinds with added sugar)

Ultimately, anxiety is a fear-based mental projection into the future. So anything that cultivates presence or supports the mind in letting go of fear will annihilate anxiety. And optimizing gut health is a powerful weapon to have in your arsenal.

For this kind of information and much, much more, sign up for my online course Annihilate Anxiety, which is now open for registration!

Stay feelin’ good, feelin’ great.

– Stevie P



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Lifting the Dead

This post was inspired by Deadlift Essentials, a great program by my friend Isaac Payne. The deadlift is my favorite exercise (as you’ll soon find out), but it must be done properly. Isaac provides immensely helpful tips on perfecting your deadlift form. Check it out HERE. And in case you’re wondering, I have no monetary involvement with the product. I just like to support good people and good information.


Once upon a time (at the gym)…

The straight silver bar stared back at me. Its machine-grooved, stainless steel body beckoned my hands as it floated through the center of two vertical stacks of formidable black plates.

There is a feeling like none other when you really that know you’re pushing your boundaries. Fear lies inside of the walls of comfort zones. And outside, is the world of unbridled exhilaration. I knew it was time for me to break on through.

This physical embodiment of resistance lay poised before me, challenging me, while I shook the last shreds of doubt out of my body.

I leaned down and gave a comforting rub to my right knee. It acts up occasionally. Never pain, but just a slight sensation of feeling “off.” I gave my knee the tender encouragement it needed to be up to the task.

I then stepped to my 325 pound opponent; my 147.418 kilogram friend; my iron-constructed learning experience.

With my feet directly below my hips, I carefully wiggled them into position. The bar became a cross-section, cutting the view of my shoes in half as I glanced down. The superimposition looked like a neutral smile, almost as if saying “Let’s see what you got.”

Now focusing on my ankles, I subtly bounced on them, gauging their readiness. They eagerly awaited the challenge.

Keeping my spine as straight and taut as the bar beneath me, I hinged at my hips and bent my knees. My robust hands confidently slid against the bumpy pattern. Clenching the iron, my fingers slowly closed into a vice-grip.

The word “power” rang in my mind, as if it came from some primal part of me.

Another subtle bounce, this time probing my entire lower body. My feet, ankles, calves, knees, thighs and hips all felt like a loaded spring. A small smirk emerged from my face.

I tightened my grip, flexing my fully extended arms and tucked my shoulders down my posterior chain. My entire back contracted like a suit of armor.

Inhaling deeply, I drew strength into every cell of my body.

I braced my abdomen with tremendous force, like I was about to get shot with a cannon ball at point-blank range.

My grip climaxed, irradiating strength through my entire body. My glutes fired, like the thrusters of a rocket ship. Blast off.

I exhaled every ounce of fear left in my being. The bar levitated slowly off the ground. As it passed my knees, my stalwart hip-hinge exploded the weight upwards, ending with the bar kissing my upper thighs as I stood up straight.

Every muscle in my body was contracted as I stood in mighty satisfaction, holding 325 pounds in my hands.

“Power.” That unyielding mantra again rose to prominence in my consciousness. Energy animated my body, enlivening the totality of my existence.

I paused, savoring the moment; admiring the magnificent strength capacity of the human body. (And to think, I would be doing this with 10 more pounds next week.)

Then I hinged at the hip again, lowering the weight and letting the plates gently smack the hard rubber floor.

I released my right foot from its suction-like grip and pivoted to grab my water bottle.

As I sauntered past the plates, I lightly tapped the congregation to whisper a heart-pounding “Thank you.”


PS – That’s an excerpt from my book Momentous: A Compilation of Micro Stories Acting as Glimpses of the Eternal Magic of Life’s Moments. Check that out too if you enjoyed reading this.


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No One Cares: Your Key to Freedom from Social Anxiety


Ask yourself this question: Why do I care about what other people think?

Don’t you want to live life on your own terms? Why are you letting others dictate your decisions and how you live your life?

Not caring about what others think is the ultimate freedom.

Are you constantly thinking about what could happen in every social situation, instead of being fully in the moment? The vast majority of the time, all of the hypothetical “What if…” projections (that are on replay in your head) don’t even end up happening.

Let go and allow life to flow through you.

Everyone is too busy being concerned with themselves anyway. So why waste your energy worrying so much? This is something you need to drill into your head if you suffer from social anxiety.

Are you really delusional enough to think that everyone around you spends all of their time thinking about you?

Everyone is incomparably more concerned about themselves than they are with you.

Here’s what an interaction between two people with social anxiety looks like: You’re worrying about what they think of you and they’re worrying about what you think of them. With all of this worrying and “What if” projections, neither party fully experiences the present moment (which is all that really exists). There’s no fun in that.

In truth, it’s really ridiculous to let social anxiety control your life. Realize that you’re free to be yourself and always have been. Drop the useless, burdensome concerns about what others may think. (Because you don’t even know what they’re really thinking in the first place!)

Everyone else is immersed in their own perspective. Everyone is the star of their own movie. They’re more concerned about themselves than about you. And that, in and of itself, is freeing.

“The amateur dreads becoming who she really is because she fears that this new person will be judged by others as “different.” The tribe will declare us “weird” or “queer” or “crazy.” The tribe will reject us. Here’s the truth: the tribe doesn’t give a shit. There is no tribe. That gang or posse that we imagine is sustaining us by the bonds we share is in fact a conglomeration of individuals who are just as fucked up as we are and just as terrified. Each individual is so caught up in his own bullshit that he doesn’t have two seconds to worry about yours or mine, or to reject or diminish us because of it. When we truly understand that the tribe doesn’t give a damn, we’re free. There is no tribe, and there never was. Our lives are entirely up to us.”
― Steven Pressfield, Turning Pro

The funny paradox of it all is that people will admire you when you’re true to yourself. Even outright hate is really self-hatred combined with jealously. But most people just secretly admire those who have freed themselves from the confines of external opinion. Because it truly is a beautiful thing.

“Happiness is when what you think, what you say, and what you do are in harmony.” – Mahatma Gandhi

Let go and be free.

– Stevie P!

PS – My online course, Annihilate Anxiety, is officially launching on 9/22/2015! Click the picture below to find out more.Annihilate Anxiety Launch Date

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The Selfish Reason Behind Giving


While hiking Mount Washington a few months ago, my girlfriend (at the time) and I got into some intense philosophical discussions during our descent.

In the midst of this mobile symposium, she asked me the most revelatory question I’ve ever been asked…

“Why do you like helping other people?”

Coming from an experienced psychologist, this wasn’t a question asked just for the sake of asking a question. Not at all. It was a friendly yet firm demand for genuine truth. She would not accept a vague, dismissive or even lightly dishonest answer. She wanted me to recognize the core reason as to why I enjoy helping others.

The only answer I could honestly come up with was this: I like helping other people because it makes me feel good.

“For it is in giving that we receive.” – Francis of Assisi

As humans, we’re inherently social beings. We thrive off of connection. And giving is an essential element in cultivating a sense of connectedness with others. That’s why giving feels so good. The research even shows that giving actually makes us happier than receiving.

In his book The Hidden Gifts of Helping Stephen G. Post writes:

“As the saying goes, ‘if you help someone up the hill, you get closer yourself.’ Whether the group is focused on weight loss, smoking cessation, substance abuse, alcoholism, mental illness and recovery, or countless other needs, a defining feature of the group is that people are deeply engaged in helping one another, and are in part motivated by an explicit interest in their own healing.”

This concept of helping yourself by helping others sounds paradoxical, but so do most profound truths. Giving is such an essential part of our nature that it transcends duality.

I feel good when I help others. That’s why I do it.

I help people because, in turn, I help myself.

When I give advice, it’s not only to others, but to myself as well.

I write, not only for other people’s betterment, but for my own improvement and cathartic realization.

Giving is the ultimate win-win situation.

Be generous, because you too will reap the benefits.

Much love.

– Stevie P!

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Are You Overlooking This Deceptively Simple Anxiety Remedy?

If you haven’t heard yet, my online course Annihilate Anxiety is launching soon! (Click here to find out more)


The most effective solutions to anxiety are hiding in plain sight.

Among the most overlooked remedies is one that’s deceptively familiar. It’s an indispensable part of many people’s everyday life. And it surprisingly holds a potent cure for anxiety. What is it?

Writing to do lists.

When I say to do list, I specifically mean a daily list of everything you have to do for that day. It should also be updated every single day.

Writing a to do list cultivates mental clarity and a deep-seated sense of serenity. It externalizes your list of responsibilities, which therefore unburdens your mind.

Like deep breathing, to do lists are so simple, yet ridiculously effective in annihilating anxiety.

The Magic of Writing Things Down

The mere act of having things written out alleviates anxiety. Dr. Peter Attia (in this podcast) says that when he writes down everything he needs to do, he’s no longer anxious or worried. He also suggests that people become anxious, not regarding what they have to do, but by fearing that they will forget about what they need to do. So keeping a to do list eliminates that nagging fear of forgetting things.

Another benefit of writing things down is it makes them more likely to come to fruition. The very act of writing bridges the gap between the ethereal and the material realms.

Tips for Keeping a To Do List

  • Everything you have to do should be on the list. Don’t keep anything in the back of your mind. This is crucial in reducing anxiety!
  • Every task should be small enough to be accomplished that day (chunk big tasks into smaller, bite-sized tasks). For example: If you want to write a novel, your daily to do list should include something like “Write two paragraphs for my novel.”
  • Place the most important items at the top of the list.
  • No matter what, accomplish the single most important item each day. If you focus on your most important task every day, your achievements over time will be astounding.

What I Personally Do
I keep a to do list as a note on the app Evernote. When something is accomplished, that item gets removed from the list. I update my to do list on a daily (or even hourly) basis, depending on the day. Evernote is so effective because I can include links and pictures along with text. I’m always referring to external sources so this is incredibly useful for me.

Always having a to do list keeps me focused on my most important tasks each day. It gives me an actionable plan, so I’m able to achieve my goals instead of wasting time mindlessly lurking on Facebook all day.

Action Item
You guessed it! Keep a daily to do list. Create it right now. Maintain your to do list somewhere where you will refer to it every day. This could be in a notebook, a note on your phone, Evernote or whatever medium works best for you.

Externalize your responsibilities and free your mind.

Have fun and get ‘er done.

– Stevie P!

And remember to keep an eye out for Annihilate Anxiety, coming soon!

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14 Ways to be Primordial (Can You Handle #14?)


My life is a streak of whimsical ridiculousness right now. I’ve been embodying my unique authenticity, not caring about what others think and, most importantly, having buckets of fun.

An amusing medium through which this has been expressed is my new favorite word… PRIMORDIAL.

Here’s how it’s defined:

Primordial – (adjective)

  • Existing at or from the beginning of time; primeval.
  • (Especially of a state or quality) Basic and fundamental.

Extrapolating off of the dictionary definition, I started referring to the essential nature of anything as primordial. The primal essence of humanity is primordial. Being authentic and true to yourself is primordial. Living in the present moment, the eternal now, is primordial.

Plus, the word itself just sounds awesome (and hilarious) to say. I have a funny visual of a frat boy, smirking at his buddy and saying “I got so PRIMORDIAL last night, bruh.”

Primordial is a dynamic, diverse word that can be applied to anything.

If you want to make it a noun; primordiality. If you want to ascribe a name to a place that’s primordial; primordia.

As you can probably tell, the possibilities of primordiality are endless.

So how does one be primordial? Well, here’s your primordial starter kit:

1. Know who you are.
Know thyself. Transcend the fear of the egoic mind and ask yourself the big questions. “Who am I?” Beyond your race, beyond your nationality, beyond your gender, beyond your body, beyond your name, beyond your set of experiences, beyond your thoughts, beyond your mind; who are you? The only plausible answer is “I am.” Operate from that place of pure, conscious (primordial) awareness and you become your own guru.

Knowing yourself is fundamental. Because without that deep-seated awareness, everything else will be based upon delusion and ignorance.

2. Be authentic, no matter what.
Stay true to yourself. Be unabashedly yourself. Be uncompromising with your authenticity. Embodying your unique authenticity gives you genuine self-love from the depths of your being. It eliminates that anxiety gap between your real-self and what you project to the outside world. As the saying goes, do you.

3. Don’t care about what other people think.
Not caring about what other people think (or what society as a whole thinks) is liberating. It allows you to live life on your own accord. When you’re motivated and act on your own genuine desires, you’re free.

4. Do it big.
Shoot for the moon. If you miss, you’ll land amongst the stars. Set big, audacious goals. And even if you don’t specifically achieve them, you’ll have made much more progress than you otherwise would have. Do it big, dream big, because what’s the point of dreaming small?

5. Take chances.
You regret more things that you don’t do in life, as opposed to things you do. Go for it. Talk to that attractive person in front of you at the store, quit your unfulfilling job to pursue your passion, travel somewhere new, dance like no one is watching. Are you really living if you’re not taking any chances?

6. Get in touch with your primal side.
Don’t suppress or ignore your primal urges. But don’t get lost in the indulgence of your primal side either. Accept your primal self and express your emotions (in a healthy way of course) while maintaining proper perspective. Get in tune with your body and its needs. Workout and feel the blood and adrenaline pumping through you. Wholeheartedly explore your sexuality without guilt or shame. Hike a mountain and feel your intrinsic connectedness with nature. Get outside, run, jump, dance, sing and thoroughly enjoy the beautiful experiences of physicality.

7. Be present.
Live in the moment. Make the now the primary focus of your life. Don’t get absorbed in the circular thought loops that leave you obsessing over the past and future. Only refer to the past if it’s applicable to the present. Only refer to the future if it’s absolutely necessary to plan in the present. Being primordial is timeless. Reside in the eternal now and bask in primordiality.

8. Be unique.
You’re unique. I’m unique. We’re all unique. As humans, no one is perfect. And the silver lining to imperfection is that it begets uniqueness. Everyone is one of a kind. Everyone has special gifts, unique skills and amazingly different traits. So why fit in with the crowd when you can stand out? Being primordial takes on an infinity of forms, and you’re one of them. Smile and own your uniqueness.

9. Be passionate.
Do things wholeheartedly. Have that burning drive that propels you forward in life. Find your passions, and live through them to the point where others are inspired by it. Apathy, mediocrity and boredom make life dull and are, most certainly, not primordial.

10. Be random.
Embrace spontaneity and your own unique quirks. Be whimsical and random. We’re all weird in our own ways and life is a lot of fun when you lean into your primordial randomness.

An example of this is a conversational icebreaker that I randomly came up with. While at a bar last weekend, a woman who I wanted to talk to was walking right past me. Letting my inhibitions go, I spontaneously held up my glass and said “Cheers to Ulysses S. Grant.” Because it was so random and lighthearted, she smiled and reciprocated the cheers. Randomness is primordial.

11. Question authority.
Ask “Why?” Question the status quo. Be a leader, don’t blindly follow. Stand up for what you believe in. Have a voice. Don’t allow external forces to dictate your reality. Break some rules. If you’re not harming yourself or others, then do it. When you’re primordial, you can’t be boxed in or contained.

12. Leave expectations at the door.
Expectations are the fool’s income. Placing expectations on people and future situations will set you up for disappointment. Do things because you genuinely want to do them, not because you’re expecting something out of it. Expect the unexpected, because the only constant is change. Forgoing expectations, on people especially, frees both parties to bask in their primordial essence.

13. Embrace laughter.
Life is short. Life is a video game. Enjoy the ride and have fun. Is life worth living if there is no fun in it? Comedy, laughter, smirks and silliness are the primordial spices of life.

14. Realize that, at times, you may even be too primordial for this list.
If you’re primordial, you don’t follow any rigid rules. You may want to add more ways to be primordial, or throw them all away. Whatever you do, just live life on your own terms. Now that’s primordial.

“Absorb what is useful. Discard what is not. Add what is uniquely your own.” – Bruce Lee

Let your primordiality precede you.

Stay primordial.

– Stevie P!

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Annihilate Anxiety With Deep Breathing

Anxiety has been a topic of great interest to me recently. I’ve pored over research, pondered extensively, talked to many people about it and brainstormed some creative solutions. That’s why I created an online course, entitled Annihilate Anxiety, which will be available very, very soon (check out the website here for more information).

When it comes to transcending anxiety, one key element is deep breathing.

Enter the breath…

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The breath is the gateway to self-mastery.

Whatever you do, do not underrate the practice of breathing. Like with most normal human functions (walking is another example), you can easily fool yourself into overlooking its profound power. Just because the act of breathing is so simple does not make it ineffective. It’s actually quite the opposite. Deep breathing is an essential everyday panacea.

What makes the breath unique is that, even though the majority of it is done unconsciously, you can override this process and breathe consciously. This “conscious override” makes it a highly effective, special tool.

As you (hopefully) already know, deep breathing relaxes your body and mind. But the key is to truly, wholeheartedly understand this and be aware of your breathing as often as possible. When you’re aware of your breath, and consciously breathe deeply, you place yourself in a power position to change your mental, emotional and physical state.

Take a second, right now, to be aware of your breath…

Is it shallow? Hurried? Erratic? Where are you breathing into? Your throat? Your chest?

Inhale deeply. Breathe into your belly. Let your stomach expand as you take in air through your nose. Exhale slowly. Do this a few times.

Do you feel the change?

Notice your breath as often as possible, and breathe deeply. Shallow breathing goes hand-in-hand with fear-based emotions (like anxiety), while deep breathing is peaceful and calming.

If you feel anxious, move your focus to your breath. Breathe deeply, and after a few seconds your mind will naturally calm down. Deep breathing doesn’t just help with acute anxiety either. Incorporating conscious, deep breathing in your day-to-day life gives your overall experience a coating of blissful, zen-like centeredness. It’s like breathing yourself into the eye of the storm. There may be utter turbulence surrounding you, but you reside in a place of smirk-inducing serenity.

A mantra that is greatly helpful while deep breathing is “All I have is my breath.” Whenever I feel anxious or too in my head, I repeat that mantra to myself while taking deep breaths. Then, after just a few moments, there is a shift. And I feel much more at peace and centered.

It seems so simple, but deep breathing really works.

One of the best specific breathing techniques for overcoming anxiety is Dr. Andrew Weil’s 4-7-8 Breath. Here’s how to do it:
1. Inhale for a count of 4
2. Hold your breath for a count of 7
3. Exhale for a count of 8
4. Repeat this cycle 4 times

Making this a daily practice is tremendously beneficial. Plus it’s so short that anyone can incorporate it into their day.

Why is deep breathing so effective? (A short list of some benefits that are directly and indirectly related to overcoming anxiety)

  • Creates mental awareness
  • Creates physical awareness
  • Relaxes the body and releases physical tension
  • Relaxes the mind and releases mental/emotional tension
  • Fosters presence (which is indescribably life-transforming)
  • Provides a sense of empowerment
  • Creates a “sacred pause”
  • Oxygenates the body and brain (healthy body and optimized cognition)
  • Readjusts focus (ex/ If you focus on your breath, you won’t focus on what you’re getting anxious about)
  • Begets a “higher perspective” (mastering the mind as opposed to being a slave to it)

Deep breathing is an immensely powerful tool with benefits that span the spectrum of existence.

Cultivate breathing awareness.

Inhale serenity, exhale anxiety.

Find your breath.

– Stevie P!


Where Did You Get Your Sense of Possibility?

I looked up at the diving board. It was a proud blue piece of art that stood eight feet above the water.

The sun was shining brightly overhead as I observed a young man bounce off of the beautiful blue plank and execute a graceful swan dive, landing in the deep pool with a small splash.

Looking up at my dad, I curiously asked “Is it possible to do a double backflip off of the diving board?”

Without hesitation, he looked at me with a reassuring smile and confidently replied “Nothing is impossible.”

A sense of empowerment rippled through my consciousness. It was a feeling so profound that it transcends time and space. And I feel it as I type this.

I didn’t do a double-back flip that day, or any day for that matter (except on a trampoline once). Yet that moment created a life-altering, paradigm shift within me.

The real takeaway is not the act, but the message it conveys… The only limitations you have are those you place upon yourself.

Astrophotography Panorama Test Shot

Where is the line you’ve drawn between possible and impossible?

How big (or small) is your box of possibility? Why do you even have a box of possibility?

Where did you get your sense of what is really possible?

From school? (standardized indoctrination)

From what the media tells you? (Sensationalized fear-mongering to keep people ignorant and disempowered. Does anyone still believe the mainstream media these days?)

From where mainstream science is at today? (Science is ever-evolving and self-correcting. What we believe today will be thought of as utterly ignorant tomorrow.)

From what your parents told you? (Who were influenced by all of the above as well.)

“To believe a thing impossible is to make it so.” – French Proverb

Here’s a little secret: There is no line rigidly dividing what is possible and impossible. There is no box. We live in a quantum soup of infinite possibility. Depending on your current circumstance, this may be hard to fathom. But anything and everything is possible. Just because you (think you) can’t do something right now does not make it impossible. Who knows what’s really possible? I certainly don’t. And that’s why I’m open to the idea of anything being possible.

50 years ago, it would have been hard to imagine what you’re doing right now. Reading, on a computer screen, what someone else has written and published onto the invisible cloud of the internet (and having the ability to share it with hundreds of people with the click of a button). It would have easily been dismissed as impossible by any rational realist.

“It always seems impossible until it’s done.” – Nelson Mandela

Shatter your self-imposed boundaries of possibility. Embrace the mystery of existence. Dance with the enigma. Entertain any idea, cling to none.

Divorce limitation and start making love with infinite possibility.

“Nothing is impossible, the word itself says ‘I’m possible’!” – Audrey Hepburn

Turn “impossible” into “I’m possible.”

Much love.

– Stevie P!


New Beginnings and Endless Endings

A poem…


New beginnings and endless endings
Infinitely dancing
In a bittersweet twist
Of co-created fate

An ever-evolving cloud of possibility
Recycling existence
Ceaselessly raining new life

Drops diving into the ocean of eternity
Both infinitesimal and inconceivably meaningful
For the ocean is but a union
A union of individual drops

Rippling through the timeless now
Touching the deepest aspect of self
Subtly reminding us
Of our shared essence