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Baby Steps
How to get great results in
life doing the simple things

Introduction..................................................................................................................................3
Understanding Change............................................................................................................... 7
Beliefs...................................................................................................................................... 8
Actions..................................................................................................................................... 9
The 2 Excuses....................................................................................................................... 11
The Impact Of Small Changes...............................................................................................13
Tackling Addictions...................................................................................................................17
The Content Addiction........................................................................................................... 18
Your Addictions Serve A Purpose..........................................................................................20
Relapse Log...........................................................................................................................22
Addiction Tips........................................................................................................................ 25
Power Of Belief.......................................................................................................................... 28
How To Change Your Belief................................................................................................... 31
Baby Steps................................................................................................................................. 34
Getting out of a rut.................................................................................................................... 41
Why We Get Into A Rut..........................................................................................................42
How To Get Out Of A Rut...................................................................................................... 46
The 2 Types of Ruts...............................................................................................................47
The 2 Super Habits................................................................................................................48

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 Introduction
My Story

Ever since I was a kid I knew I wasn’t going to be like the

rest. I am in bed watching videos on how to train my neck.
Since I want to look like an alpha I searched it up on
YouTube. A list of videos show up and I click on all of

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them. One of those videos was from a prominent self
improvement youtuber called Hamza who is about to
change my life.
But I didn’t know about that at the time yet. I closed
out of his video and went to check out the other ones. At
that moment my dad entered the room and I thought of
showing him Hamza’s neck video. So I went back and
clicked on the video again. I called out to my dad to come
and see this amazing video I just found. But when I
showed it to him he crushed my dreams of having a tank
as a neck. I felt a bit disappointed in his answer.
Since I clicked for a second time on the video I
decided to check out the channel but I wasn’t really
interested in any of his content so I left.
3 days later I’m watching his videos like a drug addict
checking in for the next hit. It turns out the algorithm
decided to force Hamza onto my Youtube homepage, so I
didn’t have a choice other than to click on his videos.
Everyday I would watch one of his videos which
further reinforced the self improvement principles into my
mushy brain. I was honestly lucky to have clicked on that
neck video of his or I would have gone on a completely
different path in life.
Over the course of a couple of months since then I
started adopting the Hamza self improvement pillars -
meditating daily, training a couple of times a week, doing
affirmations, reading books and morning routines. I made

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progress fast looking back on last month thinking I had no
idea what I was doing. I started doing less of my
addictions. I already quit video games before I started
watching Hamza, but I stopped watching anime, I stopped
watching movies, I stopped watching pron.
But Hamza’s content started to change. It became
more fast paced to cater to a younger audience. Hamza
created a new addiction for his viewers - watching his
content.
I wasn’t going to fall for this so I stopped watching his
content and decided to leave the community and check
back on him in a couple of months.
During that time I went on long walks and I trained
more consistently than I had ever before. I also meditated
daily and listened to a podcast a day. But then I got badly
sick for a week which resulted in me stopping these good
habits. Once I got healthy I didn’t start doing the habits
again because I didn’t see a need for them. What a dumb
choice I made.
I revisited Hamza and watched his video about
starting a business. I clicked to see what it was about
without knowing it would change my life. He said you
should start a YouTube channel. So I trusted him and took
a leap of faith. I started my channel talking about self
improvement even though I have no life experience. I
knew deep down I wasn’t going to get far but I continued.

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 Over my channel's lifetime I noticed that the videos
which actually performed well were the ones in which I
had credibility. Things I have done and would be sensible
to have credibility on, like school. Now when I look back
on my content I’m a bit ashamed, a kid talking to you
about how to fix your life. But I had to have gone through
that phase to grow to what I am now. I plan to do
challenges from now on and speak about topics I’m
credible on.
This book is part of a challenge to gain credibility.
Remember when I told you I stopped doing those good
habits like training and meditating because I got sick. Well,
I stopped doing them for more than half a year. Sure I tried
to get back on the train but I fell off after a couple of days.
Not until I learned about the power of baby steps.
This is what this book is about. But to make use of
those baby steps you have to take care of some other
things first - your addictions, your WHY, your priorities and
the formula. Let’s start by understanding change.

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 Understanding Change
“Why should anyone be afraid of change? What can take place
without it? What can be more pleasing or more suitable to
universal nature? Can you take your bath without the firewood
undergoing a change? Can you eat without the food undergoing a
change? And can anything useful be done without change? Don't
you see that for you to change is just the same, and is equally
necessary for universal nature?”
- Marcus Aurelius

Everyone has experienced change in their life. It’s

something nobody can run away from. Even the emperor
of Rome realized that change is inevitable. First of all,
what is change? And what kind of changes can you
make? Stoic philosophy has shown us that we are only in
control of two things in our life - our actions and our
thoughts. Everything else is something we don’t have

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control over. Do you have control over your reputation,
what somebody else does or your environment? No. So
let’s focus on trying to change our actions and thoughts.

Beliefs
You may have heard about affirmations in the self
improvement space. It’s about changing your
subconscious’ beliefs to something more beneficial. Like “I
am lazy.” overwritten to “I am productive.” Most of the time
you don’t even realize you have these beliefs ingrained in
your head. Changing them is something you must do
consciously.
Since you have been programmed since childhood to
believe that you are “not good at math” or you’re “ a lazy
person”, you exhibit such actions. Your family and friends
try to label you as a type of person like “bad” or “stupid”
and it affects you more than you think. You have to realize
that people are trying to label you and block out those
thoughts.
The way a belief is strengthened is through volume
and proof. So you can start changing your beliefs to
become a more productive and disciplined person by
simply repeating a phrase in your head like “I’m
disciplined.”. But there is a caveat, you have to prove that
belief true or you are delusional. But I will talk more on that
later.

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Actions
Actions are the input of change. There is no better way to
change than just doing. But that’s hard for most to hear.
You are special to be reading this right now because NO
ONE else is trying to change. Most struggle to live and
survive, you, on the other hand, are trying to better your
life, to thrive.
Your actions hold a lot of meaning in them. Every
action matters. It accumulates, all of it. The good, the bad
and the ugly. You choosing to go workout today is an
amazing thing, if you train consistently you will start getting
stronger, you start doing better habits, you eat healthier,
you work better -> you make more money. On the other
hand if you don’t go today most likely you won’t go
tomorrow and that could lead to you not even becoming as
muscular as you had in mind, maybe even get fatter. You
start eating less healthy, doing worse at work and having
less friends.
But you may look at others like your classmates or
coworkers and see that they aren’t experiencing these
effects. Jimmy smokes (maybe even does drugs), doesn’t
eat healthy and is still more lean and has a nice girlfriend.
That doesn’t make sense! Yeah, Jimmy is more lean and
has a nice girlfriend But he and all of them will experience
the effects of their poor choice of habits. You may love
them or hate them but everyone will experience it. While

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you on the other hand start to really notice your results.
You have much more energy, more vigor, more life. You do
what you know you should and are achieving substantial
success. While that group of Jimmy’s can’t stop smoking
and doing drugs. They are on a downhill spiral and it’s
very hard to stop that. Even if they want to change and get
better, it will be almost impossible for them. It’s too late. It’s
going to take much much more effort than what you are
currently putting in.
But don’t forget that this could be you, you could be
the bum. If you don’t keep improving you will get worse.
You are either getting better or worse. Sure you can hit a
kind of flat line, but the line is made up of getting better
and worse. And maybe one day getting worse feels a bit
easier so you continue and go downhill FAST. There is no
middle ground.
The more you do the bad habits the easier it gets and
the harder it is to do the good habits. The more you do the
good habits the easier it gets and the harder it is to do the
bad habits. You can start by doing good ol’ easy habits
and start leveling up. If you don't, your other option is to do
bad habits which introduce more bad habits in turn making
it easier to continue than to stop.
One of the things that could be making it harder for
you to do good habits are excuses. These 2 excuses are
heavily holding you back - the “I’m too busy.” excuse and
the “if-then fallacy”

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The 2 Excuses
We are constantly trying to find excuses, to justify
ourselves for our lack of action. Our reasons can be very
justified. Heck, my excuses are justified! Why would you
want to go train today when you haven’t trained for the last
couple of days, you don’t feel good, and you are watching
entertaining YouTube videos.
We all want something but we don’t make a plan to
get it. Everyone says “I want to be buff”, but no one says “I
want to be buff, so I will train 5 times a week following …”.
Now you don’t have to say this stuff out loud, but
subconsciously you have to tell it to yourself. You have to
know what you are asking for. It’s hard for everybody. Life
has always been hard, things have never changed, and
most likely never will change. And it doesn't have to. If life
wasn’t hard then it would be easy for everybody to
become successful with a 6 pack standing next to their
ferrari.
The first step to making a change is making a
decision. Most of us are wasting days or weeks not doing
anything substantial because we can’t make a decision.
YES OR NO. We are neither taking a step backwards nor
forwards because we don’t want to sacrifice. Sacrificing is
hard. So we have to justify these sacrifices and make the
right decision:

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- “I’m too busy”. Answer yourself this question:
Will you ever be busy again in the future? If you
are too busy then you expect to do it when you
are less busy. Let’s say that it happens. You start
meditating consistently for a couple of days but
then you stop because you are “too busy”.
You know when’s the best time to start a
habit? When you are the busiest because if you
can do it when you are busy then you can do it
for the rest of your life until you die. Don’t you
want such consistency? This is what you have
been striving for. That would be like a gift sent
down from god. So start now, and don’t stop. If
you got off of your computer at 12 midnight and
you haven’t meditated for today then you do it
now. You don’t even have to think that hard
about it because this is what you want, this is the
opportunity you have been waiting for. And let’s
be honest, it’s not that hard. The goal is to do it
everyday. No matter if the day has ended and it’s
1AM, you go and do it.
- “If-Then Fallacy” “If I get stronger then I will go
to the gym.” “If I get smarter then I will start
studying more.” “If I have more money then I will
start saving more.” So when will you actually
start? You won’t get magically stronger or
smarter. You won’t magically get good at

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 something and ONLY then start. You won’t
magically get better at doing homework. You get
better by doing. It’s sad, but YOU have to change
so YOU can change.

The Impact Of Small Changes

I feel exhausted, lazy and I’m sweaty looking at my phone.
I haven’t been meditating consistently for the past 9
months. Every time I tried to get back into meditation I
always stopped after a couple of days. I was frustrated. So
I looked at my phone. It showed me a selection of
meditation sessions I could choose from. I asked myself
WHY do I keep stopping myself from meditating? Why do I
Not meditate? What am I missing? Looking at the screen I
decided on a solution. But I didn’t like the answer at all. It
meant swallowing my ego and pride, and acknowledging
that I was weak. So I tapped on the 5 minute session. This
was a great shame for me, normally I would have
meditated 20 minutes everyday before. Now I’m lowering
myself to 5 minutes. ME? What is this nonsense!?
For you it could be different. You may not be running
consistently. Why, too much for you? But you don’t want to
accept that, and that’s why you will LOSE. You have to
accept that you suck to make progress towards not
sucking. You don’t want to accept that, but if it meant the
difference between who you are now and who you want to

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be, will you accept it? Accept you are weak to become
strong. Accept you are bad to become good.
I swallowed my pride, and in the span of one month I
kept leveling up until I started meditating 20 minutes
again. But that wouldn’t have happened even if I tried for 1
year straight the way I was up until now. It happened by
FIRST accepting I’m a loser at meditating. Either way in
the future nobody will remember you the way you are now
nor will you. They will only see what is in front of them
NOW. And that’s the work you have put in. You have to
make a trade off now by sacrificing your pride for future
gain.
But there is another important concept I haven’t told
you about. One that separates consistency from ruin. It’s
something Charlie Munger, Warren Buffet’s right-hand
man, took very seriously. Every deal he has ever made
was based on this concept. And that’s simplicity.
No business thrived if it wasn’t simple. Imagine
yourself as the business and its structure as your habits.
A business has a lot of moving components, the more
complex and complicated it is, the more it’s going to take
to keep those parts in order. In turn you have to allocate
more resources from the business to keep the business
running. On the other hand, if the business is simple, you
would have a much easier time running it and making
profit.

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 You are the same. Your brain has to keep up with
everything and the more you tax it by doing something the
less likely it is to repeat that action again. Simple changes
are the ones that last. Overcomplicating your life won’t last
long. Either way, where are you rushing towards? You are
going to get more out of your life by doing simple things,
doing less.
Maybe (most likely) you are too busy doing too much
of nothing. If you are working all the time and you are not
achieving anything then you are doing the wrong stuff. It’s
not that successful people do more, they do the right
things. So if you are not moving as fast as you want to be
you are doing the wrong stuff. And that means you should
eliminate those low reward actions. This is what will allow
you to transform your life to become what you want to be.
BUT all of this could come falling down on your head
and none of it working. That’s because of your addictions
and setting up the plan of action which I will cover in the
next chapter.

Action Step:
- Great job on making it this far! To make use of
what I told you in this chapter I want you to
choose one habit you are struggling to be
consistent with. It could be working out or
meditation.
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 Now ask yourself WHY you haven’t been
doing this habit recently. Why? You are already
80% of the way there. Now you know the reason
(most likely it’s not easy enough). So now try to
decrease the difficulty of doing the habit. Lower
the entry level so much as to start viewing
yourself as a baby or a weakling for making it
this easy. Swallow your ego and your pride.
Go do it today and do it everyday no matter
if you are busy or have no time, there is no such
thing as that. You can always find the time to do
it. Even if that time is when you just got off your
high and it’s midnight. Do it at midnight if you
have to. Just make sure to tick off that box for
today.

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 Tackling Addictions
“Freedom is not achieved by satisfying desire, but by eliminating
it.”
- Epictetus

It’s 3AM, I just finished watching an anime on my

laptop in bed. My dad is next to me sleeping. I had
been fueled by my desire to keep going. I couldn’t see
myself going to sleep and stopping this stimulation. In
the end I had 10 hours of entertainment and I felt
nothing after. I promised myself that from this day
onwards I would never allow myself to be like this
again. I would be a different person, someone who
doesn’t succumb to their addictions. I made it my
mission to not watch anime for the next 2 months. And
with all that motivation I was prepared to begin my
journey. Other than me being back on anime the next
day… I was still the same person. How could I have
done that! So again I promised myself I would never do
it, but then a couple of days later I broke my promise

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and I was back on anime. This cycle repeated many
times over many months, but I gradually improved and
started making progress. I stopped watching anime. I
developed unbreakable principles that I would follow to
break my other addictions like pron and YouTube. So
I’m going to lay out the plan for you.

The Content Addiction

Over the past decades or even the last few years you
must have noticed people consuming a lot of content.
Since the invention of tiktok it has been very prevalent.
Everybody including your parents and grandparents are
doing nothing all day other than watching youtube on their
laptops or watching some kind of shorts or tiktoks on their
phones. They are constantly consuming content, including
you. This is because of a system in our brain. The
open/close loop system.
When’s the last time you watched a series? Let’s say
Game of Thrones. Once you finish one episode you are
immediately drawn to the next. Do you wonder why? Well
the answer is that there is a question. You are invested in
what is happening and want to know what happens next.
You have a question in your head, an open loop which is
nagging you to be closed. The more you are interested to
see that question answered the more you will sacrifice to
watch the next episode. This is also what youtubers use to

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hook you. Heck, before you even watch the video you are
hooked. Just look at the thumbnail and title, that’s enough
for you to pose a question in your head.
But after a while of binging content it’s not the
open/close loop system that is in effect. It’s your
dopamine, the motivation molecule. You are motivated to
watch another video or another episode. It’s good to feel
motivated, it’s pleasureful. But it's sucking out all your
motivation which leaves you with not much motivation to
spare. That is when it becomes a problem for you. You
can’t motivate yourself to do anything, especially those
baby steps I’m talking about. It’s hard to create a building
the less workers you have. That’s you. You are the
building, you sculpt yourself into something you want to
be. But you can’t do that without having workers. The less
workers you have the longer and harder it’s going to be.
But the more workers you have the easier and faster the
job gets done.
Now you might be asking yourself how do I stop this
from happening? Well, the answer is awfully simple and I
think it’s going to be very easy to grasp. You don’t allow a
loop to be started. How do you achieve that? By not even
knowing the videos exist, by not even knowing about a
series, a movie. Anything. You can’t want to know about
something if you don’t know it exists. For that you have to
block all that stuff. By block I mean isolate yourself. Don’t
look at any news about what's new like series or movies.

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Don’t open the movie suggestion websites. Use
extensions on YouTube like I have on this video (go to the
description).

Your Addictions Serve A Purpose

Your addictions are there for a reason. As much as you
hate them. As much as they disgust you, they serve a
purpose in your life. They fix a problem that isn’t easy to
fix and that’s your core primal desires. The reason you
have an addiction is because it makes your life easier. You
can deny it as much as you want, but the addiction in
some ways makes your life easier. We crave ease. If you
are tired and stressed from a day of school you can just
hop on the pc to play video games. It helps you.
For some of you, you are making the addiction worse
by focusing on it too much. Some of you are not focusing
enough on your addiction. Another reason you may have
an addiction is because you are bored. Boredom is a
feeling a person least wants to feel. You would rather feel
pain than be bored, and that’s a FACT. Boredom is closer
to disgust than pain. You want to stimulate your brain,
that’s what it’s there for.
But for some of you, you may feel bored because you
are too stimulated. Your mind gets used to the stimulation
and it needs more to keep the neurons firing. If you watch
a movie everyday very soon you will start to feel bored

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watching any movie. Only some special ones are going to
make you feel something. You continue to watch those
movies even though you are bored because that’s what
you programmed your brain to do to not get bored. It’s just
enough stimulation to not stop.
After a while rather than the addiction serving a
purpose you become a person what the Romans called an
“addictus”. Addictus means slave. You are a slave to your
addiction. You are working more to keep it going than to
stop it. And that could be because of your subconscious
beliefs. You associate yourself as a type of person who
does something. If you think of yourself as a builder then
you are more likely to build. If you see yourself as a fapper
then you are more likely to fap.
Many people think they are making progress when
they say they are quitting their addiction. You can’t quit an
addiction. If you are quitting it then you are still doing it. I
don’t “the addiction” is more like it. I don’t play video
games, not “I’m trying to quit video games”. Imagine a
party environment, there are two separate people who are
trying to stop smoking. They both offer them a cigar. The
first one says “I don’t smoke.” and the other “I’m trying to
quit smoking.” Could you imagine who is going to take the
cigar and who is not?
Another thing that practically everybody does which
only ends up in them re-engaging in the addiction again is
streaks. You don’t want to have the streak mindset. Don’t

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be “I’m on day 21 of not drinking alcohol.” Now the sole
reason you aren’t drinking alcohol is because of the
streak. When you start in mind with having a streak you
set expectations that you aren’t going to do it until you die
which is unreasonable. Once you break your streak, which
will inevitably happen, you are back to day 0. You lost all
motivation to hold back and now you are heavily indulging
in the addiction. The streak was the only thing that was
holding you back from drinking. You should expect to fail,
any normal person without an addiction doesn’t fear that
he is going to “fail”. He drank tonight and that’s all right, he
will drink less next time which leads me to a better concept
you should adopt rather than streaks which is a relapse
log.

Relapse Log
This is undoubtedly one of the most helpful things you can
incorporate into your life to stop an addiction. The concept
is simple - confront yourself. Let’s set the definition.

Confront - direct and often adversarial encounter or

conflict between individuals, groups, or ideas.

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Now let’s turn it around towards ourselves.

Self-confrontation - finding a resolution to a problem,

seeking clarification, holding someone accountable for
their actions, or simply expressing differing viewpoints.

Are you starting to get some ideas?

Every successful person has incorporated this into
their life to achieve what they want. It’s their course
correction. Successful people don’t just lie down like slobs.
They look at themselves in the mirror when they aren’t
doing well and they tell themselves: “Ugh you piece of
$#!^, you’re better than this, come on, get up.” They hold
high standards for themselves. If you want to get better,
set your standards higher by setting yourself a
goal/mission/objective. That is the purpose the relapse log
will serve.
The relapse log is simple. The moment you finish
engaging in the addiction be it pron, drinking or video
games you open up a journal. The journal can be digital or
on paper. Now it’s important to not skip this part. The
moment you just finished playing video games you go to

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the journal. Call yourself out when you do the addiction.
Start out by writing “I relapsed on [DATE].” then write
whatever you think of your current situation. Write your
emotions, that’s very important. If you are angry write it
down. If you don’t feel anything, write it down.
That’s the difference between someone who just
binged something with tears in their eyes promising
themselves, motivated beyond belief, that they will never
ever binge again. But 2 days later they binge again and
are again motivated to not do it. That’s a never ending
cycle. You have to put those thoughts, feelings, ideas
somewhere. That’s the part where you level up. You write
it down somewhere (preferably on paper). All of it. It can
be 1 page long or just 1 sentence.
One last thing about the relapse log which is very
important. It’s the secret sauce. You write down what you
could do to avoid repeating that behavior again. You start
out wrong and get less wrong over time because you keep
writing down those journal entries. Eventually you find out
what works for you. You keep analyzing the situation trying
to find what you could have done differently to get a
different result (not doing the addiction).
Now to the second part to the relapse log which is the
replacement of the streak. It’s the number of times you
have relapsed in a month. Like a normal person without an
addiction you follow their ways and try to lower the amount
of times you do it to something that is reasonable and

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achievable. But don’t take it too far. Let’s say you did it 20
times this month, don’t set expectations to do it 15 or 10
times next month. Kill your ego and swallow your pride.
You are a baby. You don’t know anything. Next time do it
just a bit less. One or two times less. 20 -> 19 -> 17 -> 15.
You set your expectations low and overachieve, that’s
what you want. Trust me, this is what you need. Doing
more of the simple stuff. This is what is going to change
your life.
For your convenience I already prepared a relapse
log for you. It’s on Notion. Get Notion and get this template
of the relapse log which I have been using.

Addiction Tips
One of the easiest ways to stop an addiction is to change
your environment. It plays a bigger role than you might
think. Your addiction attaches itself to the environment you
are in. In this specific place when I feel this specific way I
engage in this action. You can change your environment to
stop an addiction.
But I’ve only seen this the case for me only online. I
changed my online environment and I changed my
addiction. Replace your addiction with another addiction
that is less harmful to you. If you play video games,
change it to watching movies. If you watch too much
youtube watch different channels which may actually help

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you go in a better direction like self improvement
channels. If you are addicted to anime, go watch some
american tv series.
From my experience the only times when you want to
stop an addiction from going rampant is to go cold turkey.
But it’s only worked for me when at the end of a cold
turkey, let’s say 1 month I allow myself to engage in the
addiction. I do it so I have something to strive towards.
But the best way to stop an addiction 100% through
and even start a new great habit is having the ability to
change your belief which is what the next chapter is about.

Action Step:
- You made it to chapter 2 BABY! I want you to
have access to a relapse log within the next 24
hours. Be it on Notion or in your hardback
journal. Make space for it, write down where you
are going to make these journal entries.
If you are addicted to content then enforce
the open/close loop system I told you about to
your advantage. Unsubscribe from any news
about anything. If you are hyped for new movies
then unsubscribe from those kinds of channels,
forums, anything really. Isolate yourself from the
thing you don’t want to be addicted to.

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Unsubscribe from youtube channels you know
make you want to binge watch.
Enough of those streaks you have outgrown
them already. If you have engaged in any kind of
addiction in the last week I want you to write
down those relapse log entries. Trust me, it’s
uncomfortable the first few times, but you get
used to it. And it helps you A LOT run.

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 Power Of Belief
“Look well into thyself; there is a source of strength
which will always spring up if thou wilt always look.”
- Marcus Aurelius

It’s November 2022 and I’m 8 months into self

improvement. I wouldn’t say I’m doing great, but it was
alright. I was still watching the self improvement YouTuber
Hamza. I unsubscribed from all other channels. I watched
him everyday, he was my motivation and aspiration. A
couple of times a week I would train and meditate, but not
as much as I hoped for. I was still struggling with my
anime and pron addiction. Every time I got the urge I
would just try and stop myself, earnestly, but I would fail. I
tried all kinds of stuff, even the stuff Hamza told me to do,
but it didn’t help much. No matter what I did or how hard I
tried I would always fall short of my goal.
But at the beginning of December 2022 I found a
secret video of Hamza’s. It’s title - “What i’ve never told

28
you about getting consistent”. I watched the whole video
and in the next week I made so much progress that I
stopped watching anime for 9 months straight, stopped
fapping 2 months straight and became ultra consistent
with working out, meditating and all the other good habits.
The video talks about changing your identity. What you
believe about yourself. The identity you have influences
your actions, that’s why it’s so hard to change.
You try sticking to a certain habit like training, but you
end up being totally inconsistent. You try and do no fap,
but relapse 2 days later. Your identity is limiting you.
Habits feel like a hassle to continue for more than 1-2
days because you are either changing the wrong thing or
you are changing the wrong way. Trying to change
yourself from the outside by doing actions like meditation,
training, and being disciplined won’t change what's inside.
But when you change who you are, which is your identity
and beliefs, you directly change the outside which are your
actions and outcomes.
Once you change your identity you will have a hard
time not doing those habits, you won’t care if you are tired,
busy or anything else. The same goes for a bad identity.
Part of improving yourself is unlearning.
You can see the power of belief in the outside world
like the placebo effect. And it’s really crazy what you are
about to hear, but it’s true. McGill University in Montreal,
Canada, conducted a groundbreaking study using a

29
deactivated MRI machine to harness the power of belief
for healing various conditions like ADHD, anxiety, and
migraines.The results from the study demonstrated
significant improvements in the subject's conditions, such
as reduced anxiety, better impulse control, and relief from
migraines, all attributed to their belief in the effectiveness
of the sham scanner. You can watch it in action here.
Your identity is already formed during childhood when
it’s most malleable. Anything you see or hear is a total
truth. Your parents, teachers, and friends shaped your
identity by the way they acted towards you, the way they
called you. The way you act now is linked to back then
when you were a kid. Maybe you can’t open up to people
because you got rejected by someone when you were
small. Maybe you are a clumsy person now because your
parent called you clumsy once which is &#$^ up. Maybe
you fear dogs because your mom screamed at a dog.
That’s me. When I was a kid I was a very open person, I
walked into birthday parties, talked to the teenagers in the
park and elderly people. But when I was 1st grade at
school I told a girl in my class I liked her but she didn’t like
me back. When I was small I loved dogs, played with
them, and put my hands in their mouths. But now I fear
dogs, not because they attacked me or anybody else, but
maybe because my mom screamed at the dog upstairs
which barked sometimes. Sometimes you don’t even
remember where you got those beliefs from.

30
 Chronic pain is also influenced by your belief. People
who have back pain, neck, stomach, head pain or
anywhere else are experiencing the pain not because of
any physical deformities. They are the same as any other
normal human being, but because of their belief about the
pain they continue to experience it. People who had
chronic pain for 10 years and are on tens of medications
lose their chronic pain in a span of just two weeks by
changing their belief about the pain. You normally get
chronic pain at first from a message from your brain to
stop doing what you currently are. Now you teach that
neural circuit to send that signal every time you fear that
pain which you think is from physical deformation. That’s
why you can unlearn your pain and teach that neural
circuit in the span of days that it has no real reason to hurt,
that it’s all in the brain.

How To Change Your Belief

The method is simple. You overwrite the belief by
forcefully saying words in your brain. So find a belief that
doesn’t serve you and you want to change. Let’s say it’s
“I’m a lazy person.” You want to be the opposite so let it be
“I am disciplined”. Now for one week straight I want you to
forcefully say those words in your brain “I am disciplined.”
100-300 times a day. “I am disciplined because …”, “I am
disciplined”. I am disciplined because I’m currently writing

31
this book. Give yourself proof to believe so. Rather than
thinking of why you aren’t disciplined, look at why you are.
Every single win, no matter how small or big. Look for
proof of you being so. I am disciplined because I train 4
times a week, I’m disciplined because I walk outside
everyday. Constantly remind yourself to repeat this
phrase. Let it be your whole purpose for that week.
Everyday 100-300 times you forcefully say the words in
your head. Put reminders everywhere and anywhere. On
your phone lock screen. Put a note next to your bed.
By just doing this Hamza managed to convert himself
from a person who has big problems with unhealthy binge
eating. Eating food like McDonalds, KFC and other junk
food, not until he is full, but until he feels like throwing up.
Then telling himself he won’t do this bullcrap again with
tears in his eyes, and then repeating the thing he despised
doing. To becoming an ultra healthy intelligent athlete by
repeating “I am an athlete.” 300 times a day in the span of
a couple of days.
You can see how powerful the power of belief is so
use this god given tool and remove those unhelpful
beliefs. In the next chapter I’m going to show you how to
implement everything in a simple manner through the
method of baby steps.

Action Step:
32
- You did it! Now you have the tools to move
forward and beyond to change your life. Just
choose what you want to change about your
identity. Create the phrase and then EVERYDAY
for one week forcefully say those words in your
head. You will see big changes in no time!

33
 Baby Steps
“The person determined to achieve maximum success learns the
principle that progress is made one step at a time.”
- David J. Schwartz

So you start to meditate, workout, or do the work you

know you should be doing, but you only stay consistent
with it for a couple of days and then you don’t do it for a
week. Then you get back on the same train where you fall
off after a couple of days. It is easy to say that you should
do something every day. Everyone can say that, but how
many people actually do it every single day? Not many.
And that’s to be expected.
See it as a race of men. Someone told you to sprint
right away and you did, when in reality you're in a
marathon. You start to lose form and people surpass you.
The people weaker than you start passing by you. That
doesn’t make sense to you so you get frustrated. When in
reality the guy who was behind you paced himself right
and knew what kind of race he was in. He could have

34
been weaker than you and most likely is, but he knew the
one thing that set him apart from you which allowed him to
get past you. And what he knew was that in order to win
you have to pace yourself right.
All of this is based on your goals. You can have short
term goals in which you can sprint like the way I am now
writing this book. My timeframe is 7 days, so I have to
push harder. But when you have a long term goal, ones
that take months or years to accomplish you have to dial
back on the speed. Getting more consistent is one of the
things that are a long term goal. You want to be more
consistent with your workouts, your meditation, with doing
your tasks, then you have to move slower. You have to go
slow to go fast. You use up less motivation and have more
to spare. If in the first couple of days you have a lot of
energy and motivation to meditate then you meditate
longer. But then after that energy fades away you no
longer want to meditate 20 minutes like you did before. So
you stop. Or you are training hard every workout, but you
don’t allow yourself time to rest. You get injured and then
skip workouts and in the end just stay inconsistent
because you keep repeating the same mistake (that was
me). As fast as you peaked that's how fast you will drop
back down. You have to pace yourself right and that
means to take things gradually. You hear the phrase slow
and steady wins the race, but you don’t realize that this

35
can be used on anything that you are doing. Work, bad
habits, good habits.
You just need to know how to look at them. Don’t see
yourself as a failure for not working 25 days of the month.
See yourself as successful for doing it 5 times a month.
While the other guy sees himself as a failure for not doing
it for 5 days of the month and starts to slack off more
because he just implanted the belief that he is a failure just
because he missed a few days. When you're happy and
see yourself as a success that you did it 5 times that
month. Now next month you add a count of 5. You just
doubled your habit consistency, isn’t that great, and you
see yourself as that. Rather than sprinting for 3 days in
bad form and then stopping. Slow down now but later in
the race you will make up for your speed. You increase a
bit more over months. 5 more times, 2 more times.
The same goes for bad habits. On top of what I told
you about beliefs and changing your identity you can use
this on top of that. Try and fap 3 times less next month. Try
to stop eating chocolate 4 times less next month. This is
the evidence for your beliefs or you are delusional. You
can’t stay on the couch and do nothing and then say I am
disciplined today. No, you are not. The way you get better
is to do it today. Have the box ticked off for working out.
Use it as your baseline, that’s your proof for being
disciplined. That’s your checkpoint. You then try to raise
the bar. Little by little. You vote for who you want to be.

36
Every action you do shifts the votes, until you have more
votes for who you want to be. And then you become him,
the person you want to be. But it starts with the little proof.
Some of you don’t believe enough in yourselves. You ARE
strong, but you don’t tell yourself that. You don’t believe it
even though you are strong. So forcefully say those words
in your brain “I am strong.”. Then show yourself some
proof.
You are trying to get better, become stronger to prove
to yourself that you are capable. You want to see what you
are really made out of. What did God put you here for?
That is your motivation, to see your true best version of
yourself. You will force it out of yourself until you are your
best self. You are doing it for your future self, not for the
you now. You don’t want to be who you currently are, so
delete that person. Forget about him. And look forward to
become that person. You will forget the pain anyways.
After the hard workout you don’t remember how much it
hurt. After finishing the hard task you will only feel proud of
yourself. No remnants of the pain will stay with you. You
will feel every bone of your body full. Some people feel like
they are missing something, that’s because they are
holding their inner potential sealed in themselves. They
feel empty. They are not using up all they have in them,
they have only seen 30% of their full potential. But after
you have done this you will be grateful and love yourself.

37
 This is what all successful people have done. They
took one step at a time. They may not see the whole
staircase, but they see the first step. You can feel good
thinking you are a success when you are not, or accept
you aren’t a success to actually become one. All
successful people have the same thing in common. They
have done the simple things over and over again. Those
are the baby steps. They did it over, and over again. It has
to be simple or you won’t be able to keep up with it or
even get better and improve. You are basically putting
yourself in the hardest position you can trying to
overcomplicate everything. When you try to improve you
make the complicated thing impossibly complicated so you
have no choice but to stop. While if it was simple to begin
with, when you scale and get better it gets a bit more
complicated but enough to handle. In reality you know the
simple things you have to do over and over again. Simple
doesn’t equal easy though. But it HAS to be easy at first
so you can begin. You have to start out as level 1. You
have to begin as a noob, as a baby. But you $*%()#
yourself over. Your ego gets in the way. You can’t see
yourself lowering your non-existent self esteem any lower
or you will have to become a different person. That’s the
point. Ego is the enemy, swallow your pride. If what
everybody else did doesn’t work then why would you try it.
It didn’t work for them having that ego and pride, they
didn’t improve. Why would you replicate the person you

38
don’t want to be? It’s slow and steady that wins the race.
This takes years. It doesn’t happen in a couple of weeks.
But the amazing thing is that the more time you give
yourself to improve the more dangerous you become. The
more you can handle the delay between the current
moment and the moment when you are who you want to
be is your factor for success. Because you are building the
foundations on a different timescale.
This allows you to enjoy the journey. Rather than
focusing on the outcome, you focus today on the baby
steps. It makes you less stressed by not having all these
huge expectations on your back. No more of “I have to do
this now otherwise!!!”. You will be more calm. And you will
be more fulfilled and happy because you get stuff done.
The great part is it doesn’t matter who you are or where
you are right now. Doesn’t matter if you think you are the
biggest scum, the laziest person, the biggest loser. It
doesn’t matter. Because anybody can do it.

Action Step:
- Bravo! Next chapter I will talk about getting out
of a rut, because you will eventually get into one.
To make use of this chapter I want you to
first get a habit tracker. It can be simple ones
like on Notion or the Play Store.

39
 Then there is the mindset. See yourself as a
success when you are a beginner, when you did
it 5 times this month! Try to increase the number
of times you do it next month and each next
month.
Then you execute. The time is now. This is
something that you keep up with for months. You
won’t see results today, nor next week. But you
will notice the big difference in a couple of
months and especially by the end of the year
when before by the end you would have stayed
the same way you are now. But at the end of the
year you are totally and utterly consistent.

40
 Getting out of a rut
“What does ‘stuck’ mean?” “It means I should make some big
decision, I should do some enormous thing. And I can’t do
anything. I can’t stand my life, and I can’t change it.” “Maybe it’s
not an enormous thing,” he says. “Maybe you have to do one
small thing and then another small thing.”
- A.M. Homes

During my years of self improvement I have fallen into a

lot of ruts. All kinds - pron, anime, video games, youtube. I
always wondered why I got into them and how to get out
of them. Over the years I started to develop a system
which is fast and effective at getting me out of a rut. Falling
into a rut is not doing what you are supposed to.

41
Why We Get Into A Rut
But first of all why do we get into ruts. There are a lot
of reasons, but here are the top ones which we are going
to tackle: don’t know what to do, scared to do it, too hard
to do it, don’t see why I should do it.

- I don’t know what to do - We always wonder what to

do with our time, even though we know exactly what
we should do. Or you just don’t have a plan of action
to get back on track. Your brain likes to follow stuff
step by step. You may not be doing something not
because you are incompetent but because you just
don’t know 1 step. That’s how the whole chain brakes.
Imagine it like this - there is a place you want to be
and there is a bridge to get there. You may have the
plank for step 10, or even step 5, but you don’t have
step 1 or 2. You can’t move forward. You need the
next plank for each next step to advance. 1 -> 2 -> 3
-> 4 …
So write out what you have to do for the day.
Have the plan. Always, always have in your mind
what you are going to do today. What task you have
to do. And know how to do them, so you are able to
advance forward.

42
- I’m scared to do it - We all fear doing something so
that’s what’s $@!#* us over. We all have doubts in our
minds if we can do it. But you have to have faith. Faith
is taking the first step even though you don’t see the
whole staircase. Let me ask you this. Why are you
scared? Maybe you are scared to see that you aren’t
capable, that you can’t do it, that you are weak. You
don’t believe that you can handle it. You fear that you
are going to do a bad job, but you don’t want to make
a mistake. You don’t want to be embarrassed in front
of others. You are scared of other people’s opinions.
Let me ask you this. What if you fail? Maybe you
are going to win, maybe you are going to lose. But
you will see what you are capable of. You may be a
failure, but you can try again, again and again until
you start getting better. You start winning. And what if
you do a bad job? Why do you think you are good at
anything in the first place? Why do you take that for
granted? Expect to fail, because you suck. You are
afraid of other people’s opinions? Do you even think
they care about you? Do you want to be noticed by
anybody or remain a nobody? Even if you fail, what
are they going to say? Man you are so weak.Who
says that they are good at what you are doing?
Maybe they suck even more than you! Why would you
fear a fat ass seeing you train? What does he have on

43
 you? What, you are talking to me?? Who the #*$&@
are you? It doesn’t matter if you do it only on your
good days, because the work stays the same. If you
did it from the beginning you would have finished
much more. Didn’t really matter if you were scared or
not because the work stays the same. It’s just the way
you look at it.

- It’s too hard to do it - Nobody likes doing something

hard. And that’s okay. It is hard to do anything
worthwhile. That’s the sole reason it’s special and the
reason you are doing it. Because it’s hard, nobody
else will do it. Only the best will. You want to be the
best, Everything you want to achieve is supposed to
be hard to some degree otherwise you can’t call it an
achievement. It’s not an achievement to breathe air
because anybody can do it. It’s not an achievement to
tie your shoes. The reason you are doing it is
because nobody else will. And you don’t want to be
like everybody else. You want to be different.
Okay, let’s say it’s hard. Can’t we make it easier?
Of course we can! If you abandoned meditation
because it became too hard, the sessions are too
long. Okay. How can we make it easier? Make the
sessions shorter? That sounds sensible. Now the
baby steps come in, you don’t want to admit you
became weaker. You don’t want to go down a level.

44
 But that’s part of getting better. Of moving forward.
You have to go backwards to go forwards. Training is
too hard, too often. Then make the training easier, do
them less often. Tasks are too hard, too much. Do
easier tasks, do less tasks.

- I don’t see why I should do it - Everybody loses

sight sometimes. They lose sight of their goals, their
reasons to do something. 80% of the motivation to do
something comes from your WHY. Once you start
forgetting about it you lose 80% of your motivation to
achieve your goal.
You start out pumped to go to the gym because
you just remembered how important it is for you to
train when you watched a youtube video and you saw
your physique at a bad angle in the mirror this
morning. So you are pumped to go to the gym. You
are consistent! Bravo… But after a week or two you
start losing your motivation to go there. You don’t
really care about going there. You don’t even see a
reason to do it anymore.
So we need to get our mojo back, and that’s by
finding our WHY and finding a way to not forget it. So
we first have to find out our goal, Let’s say our goal is
to gain 5 kgs in the next 5 months. Then we need to
find out our WHY, our reason. I want to gain 5kgs
because I want to look good in my shirt, because I

45
 want to build some confidence. It gives me energy I
can use to do hard tasks. Some guy at school has
bigger muscles than me and I want to be better than
him. I want to get stronger. Now the important part.
We don’t set too many goals. Max 1-3. Do this only for
ones you aren’t consistent with and are very important
for you to achieve. Otherwise it’s going to be too
complicated and too much for you. We have priorities.
So find a place to put this goal. In a Notion goal
template, on paper, anywhere. Write out the goal AND
the reason. THEN you look at your goal everyday.
EVERY, SINGLE, DAY. You look at your why, you
remember the feelings, WHY you are doing this,
every, day.

How To Get Out Of A Rut

Those are the main reasons you get into a rut.
The first step to getting out of a rut is to understand
that you are in such a position. Once you start doing this
more and more you will start to have a new sense for
when it’s time to change course. I have given you the
cause for rutness. You are 80% of the way to solving the
problem by identifying why you aren’t doing it.

46
 Then the next step is to reset yourself. After you have
identified the plan of action from the reasons I gave you to
get out of a rut you have to reset yourself. For me this
means doing something physical. Anything - running,
riding a bike, cardio. Do it for a long time. At least 1 hour.
Yes, you can rest. Do it outside. Have in mind what you
are going to do once you finish the cardio. Know the tasks
to do. And then when you come back you take a shower.
You are refreshed, and ready to attack. Now execute.

The 2 Types of Ruts

There are 2 types of ruts.
- Not doing the habit as consistently as you did
before - So you plan to workout 4-5 times a week.
And you have already had that goal in mind for
months. You tell yourself that you will do it, but
nothing seems to lead to you achieving such a goal.
Currently you train only sporadically, maybe 3-4 times,
maybe 1-2 times a week. And this has been going on
for already 3-4 months. How do you get back on track
with your plan?
Well, we laid out some of the main reasons why
you aren’t doing as much as you could. Just plug and
play. Maybe you are scared to do it because of the
imaginary opinions of other people. So you go

47
 through the fears of why you aren’t doing it. And
explain it to yourself why you are wrong. Maybe you
forget to do it and when to do it, your plan isn’t good
enough. So you write it out, keep it in mind everyday. I
workout 3 times then rest 1 day, you know which
workouts, and when to do them. Maybe it’s too hard
for you so you swallow your pride and turn back into a
noob, a beginner, a baby. And make it so easy as to
scoff at it. Maybe you forgot why you started doing it
and don’t see a reason for continuing. Well you write
out the goal, your WHY and look at it everyday.
- You haven’t done the habit in a while - It’s the
same for not doing the habit consistently. You just
acknowledged why you aren’t doing it and you are
80% of the way to solving it. Any excuse you have,
you lay it out. And then you go back to the basics. You
make it easier, you explain your fears away and
accept them, and take notice of any other excuse.
You just have to write it down. Then you execute.

The 2 Super Habits

These 2 habits are already widely known but I’m going to
tell you how they have helped to avoid getting into many
many ruts. They are anti-rut habits.

48
The first one is going to help you quit any addiction faster,
you are going to make better decisions and actually
execute them, and you will feel better than you have in
years. And that’s meditation. (BOO!!) I already know you
are thinking that. But every great habit is simple and
already widely known. But the results can’t be denied, they
are nothing short of life changing. What meditation does is
it makes your logical part of the brain bigger, and makes
your feces flinging monkey brain smaller. Meditation
increases the priority of logic in your brain.
So now imagine yourself in the heat of the moment.
You are procrastinating on an assignment because your
monkey brain doesn’t want to do it. So it’s yelling and
shouting DON’T DO IT. But then you make it to a
crossway and you have a choice, a choice to continue
procrastinating or to do what is required. And since you
have meditated daily for already 3 months you just seem
to make the right decision. The logical part of your brain is
louder than the monkey brain.

The second habit is going to make you more disciplined,

change your mood drastically, make you believe in
yourself more, and is going to make your body feel as
stable as steel. And that’s working out. Blah, blah, working
out. What’s so special? Well, what’s special is that if you
have gotten this far into the book you must trust me to

49
some extent. So take my word for it so I don’t have to give
you another whole page of WHY you have to do it. You
just should.

Action Step:
- You are officially a legend! You have made it to
the end of the book. When you feel that you are
in a rut, you aren’t doing what you are supposed
to, just go to the How To Get Out Of A Rut
segment in the book. Make the plan of action, do
the cardio, take a shower, and you are reset and
ready to attack the rest of the day.

Thank you so much for reading my book! I hope the

knowledge here can change your life like it did mine.
And as always goodbye and good luck!

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