Healthy Habits for a Happier You Newsletter

Newsletter #09

Did you find a way to rest, and not quit over the last two weeks?

We actually spoke about this in my paid coaching group around what different types of rest looks like.

Some insights included

“ I actually have a really hard time not doing anything, and when I do try & do nothing, I tend to beat myself up over it.

Looking at “rest” as a way of performing a passive recovery strategy in a way that will help my nervous system recover is a pretty novel thought”.

As mentioned in the newsletter, I love to work, but there are times where “work” actually looks like rest.

You can only squeeze so much effort out of yourself before there’s nothing left to give.

Make rest is part of the hustle, and watch your productivity & enjoyment of life soar to new heights!

If you want to re-read the previous newsletter click here.

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Your Habit For The Next Two Weeks

-Inner Grit = Outer Gains-
-Emotional resilience-

Or, add in your own habit!

(Re-download the habit tracker here)

Let’s talk about a skill that’s both underrated and necessary if you’re planning to thrive as a high-performer:

Emotional resilience.

It’s one of those qualities people mention after they’ve “been through it” and want to sound wise, but it’s actually invaluable. Emotional resilience is about withstanding setbacks, managing stress, and coming out on the other side—basically, it’s like a mental gym membership, minus the treadmill.

So, what exactly is emotional resilience? And how do you build it up without, you know, life completely falling apart first?

1. Recognize What You Can Control (And Let Go of the Rest)

Step one: accept that you can’t control everything. (Yes, I know that’s a tough pill to swallow.) We waste endless energy trying to change what’s beyond our reach—like other people’s opinions, past mistakes, or the weather. Emotional resilience means accepting what’s out of your hands and focusing your energy on what you can change. So, the next time life throws a curveball, ask yourself, “Can I control this?” If the answer is no, let it go. Or, try to let it go. We’re not zen monks here, but you get the idea.

2. Reframe Your Setbacks

Resilient people don’t just “get over it”; they see setbacks as feedback. Instead of taking every challenge as a personal vendetta from the universe, try thinking of them as steps toward your end goal. Yes, it’s easier said than done, but reframing is about seeing the flop as a learning experience. You don’t fail—you just discover what doesn’t work (over and over, sometimes).

3. Build Your Daily Mental Habits

Resilience isn’t something you dust off just for life’s big disasters. It’s built through small, daily practices. Think of things like journaling, meditation, or setting a daily intention as mini-mind workouts. This way, when actual challenges come, your brain doesn’t short-circuit; it’s already been in the gym.

4. Embrace the Power of “Yet”

Here’s a small but mighty tip: add the word “yet” to your setbacks. Think you’re not good at something? Change that to, “I’m not good at this yet.” The subtle difference? Now, instead of resigning yourself to your (clearly unfair) fate, you’re giving yourself permission to improve. It’s like magic. Well, sarcasm aside, it really does reframe things in a big way.

5. Practice Self-Compassion

Being an entrepreneur or a high-performer comes with its own unique trap—thinking you’re supposed to be perfect. So, when things don’t go flawlessly, your inner critic cranks up the volume. Resilience includes learning to cut yourself some slack. Rather than “Wow, I screwed up again,” try, “Well, that was educational.” Self-compassion is like a mental recovery session that stops burnout from making you miserable.

6. Surround Yourself with Resilient People

Resilience is surprisingly contagious. If your crowd tends to give up at the first sign of trouble, you might want to widen the circle a bit. Look for people who bounce back from setbacks—they’re your blueprint. Whether it’s a friend, mentor, or fellow entrepreneur, surrounding yourself with resilient people is like having your own cheering squad, minus the pom-poms.

And trust me, it helps.

7. Take Time to Recharge

Finally, rest is key. Emotional resilience doesn’t mean maxing out your “mental grit” until you burn out. Just as you wouldn’t try to PR your bench press every day (at least, I hope not), your mind also needs downtime. Find pockets in your week to recharge, even if that just means taking a breather and realizing that nobody has it together all the time.

Yes, that includes you.

Building emotional resilience doesn’t happen overnight, but it’s one of those things that pays off big-time. With a bit more resilience, you’ll handle setbacks more smoothly, feel less rattled when things go sideways, and actually enjoy the journey a bit more (without pretending to be unshakeable 24/7).

So, consider this your guide to building a stronger, more resilient mind—minus the guru-speak and feel-good fluff.

To stronger minds,

Santo

Articles I think you might find interesting

In a TLDR (Too Long Didn’t Read) Format for your convenience

If you want to be successful but always feel low energy, say goodbye to these 5 daily habits

TL;DR: Say Goodbye to These 5 Habits to Boost Energy and Success

If you’re chasing success but feeling low on energy, it might be time to let go of these energy-draining habits:

Neglecting Self-Care: Skipping out on self-care rituals? Prioritizing small daily habits like exercise and downtime can recharge your focus and productivity.
Skipping Physical Activity: Even short walks or stretches can give you a quick energy boost and improve focus throughout the day.
Late-Night Screen Time: Binge-watching or scrolling at night disrupts sleep, leaving you drained. Mindfulness can help you make intentional choices to disconnect and recharge.
Overworking: Working longer hours doesn’t mean you’re achieving more. Focus on task quality, not just clocking extra hours.
Multitasking: Attempting to do everything at once can hurt productivity. Give each task your full attention for better results and less stress.

Bottom Line: Success isn’t just about grinding harder. Drop these habits, and work smarter to feel more energized and focused.

Study Reveals How Much Exercise You Need Weekly To Control Your Blood Pressure

TL;DR: How Much Exercise You Really Need to Control Blood Pressure

A recent study on 5,100 adults shows that maintaining higher-than-recommended exercise levels, especially from young adulthood through middle age, can significantly reduce the risk of high blood pressure. Here are the key findings:

5 Hours Weekly: Doubling the current recommendation (from 2.5 to 5 hours of moderate exercise per week) lowers hypertension risk considerably, especially if maintained until age 60.
Young Adult Focus: Physical activity in early adulthood is crucial, with declining levels correlating with rising hypertension as people age.
Disparities Noted: Black men and women experience higher rates of hypertension and face more barriers to consistent physical activity due to socioeconomic factors.

Bottom Line: To control blood pressure effectively, aim for five hours of moderate exercise weekly and start early, as lifelong habits offer the most protection.

Bottom Line: It’s our reward-seeking brains, not just tech, that drive our focus shifts.

That’s all for today!

I’m excited to see/hear your responses & insights on the articles above & how your habits went.

Catch you in a few weeks,

Santo

Did you find a way to rest, and not quit over the last two weeks?We actually spoke about this in my paid coaching group around what different types of rest looks like.Some insights included

Make rest is part of the hustle, and watch your productivity & enjoyment of life soar to new heights!If you want to re-read the previous newsletter click here.