3 Ways to Triumph Over Your Couch-Potato Habits

“People often say that motivation doesn’t last. Well, neither does bathing — that’s why we recommend it daily” — Zig Ziglar

Even the best of us procrastinate sometimes. We are not programmed to do things that are hard for us. We’re creatures of habit. Creatures of comfort.

Almost everything we do, we do it to be in a state of comfort. And when we reach a satisfactory level of comfort, we stay there. We procrastinate doing things out of our comfort zone.

I’ve been there. You’ve been there. We’ve all been there.

In the last 9 months or so, I can’t think of a time when I’ve procrastinated.

I pondered how I stopped procrastinating, and it all came down to the 3 things that follow.

I should point out that none of these tips are new. Everyone talks about them. But I’ll share my own experience in hopes to illustrate just how good these tips are.


1. Sunk Cost Bias

This is a powerful one, and really, everyone knows it, but maybe doesn’t recognize it enough.

A sunk cost is a cost that has already been incurred and cannot be recovered.

Think about memberships. A gym membership is a good example.

You know why a yearly membership at anything sucks?

A year is just too long a period for a brain to “remember” the sunk cost. That’s why when you sign up for the gym in January, you stop going one or two months after.

It’s not frequent enough. By paying monthly, you’re always reminded that you are sinking money into the membership, therefore you’re more prone to do it.

I signed up for the gym in January. I went to the priciest gym in Málaga. Truth be told, I couldn’t really afford it. And that’s the point.

I had to do it. I sacrificed spending money on other things so I could afford it. I had to go.

15 days in, I wanted to go. It wasn’t just that I needed to. Now that it’s expired, I miss it. But I’ve built so much momentum that I created a fitness routine for myself that I can do from home.

But think about it though.

Think about things you’ve spent money on vs things you haven’t. Which one were you more motivated to do.

And it doesn’t have to just be money either. Anything that’s high stakes for you. Money is easy since it’s measurable, but basically anything you don’t want to part with should work.


2. Group activities

I’ve seen that almost on a daily basis back at the co-working space I was working from back in Málaga.

I accidentally started a fitness group in January.

I was so motivated in my fitness that I also did 100 pushups after work. That was a friend’s idea, which he had not executed on. But seeing me do it, he shortly joined in on my efforts.

Then people started joining. We grew from 2 “members” to 15 in one month.

And every morning, there was at least one person who didn’t feel like doing it. But then they see 7 other people go. And all of a sudden, they wanted to do it. They weren’t alone. The other’s motivation inspired them to also do it.

  • You see that effect in any team-based sport.

  • You see that effect in offices.

  • You see that everywhere.

A party where you’re alone is a freaking boring party. You just want to leave.

Surround yourself with like-minded people. Be accountable. Accomplish things with other people. Share your victories.


3. Point of no return

One of my favourite, but a harder one to pull off.

I’ll give three quick examples:

  1. Getting a mortgage to buy a house;

  2. Investing in your business or that of someone else; or

  3. Having a baby.

Once you receive your mortgage, it’s go-time. You have to buy the house. The only way you’ll rid of the debt is by selling the house back. That requires a lot of time and effort.

It’s easier to go forward than go backward from there.

That is the key here. Going backward being the harder choice of the two.

If you open up a physical store, you have to buy all the equipment in order to be operational. As soon as you buy, the material depreciates in value. Selling it back comes at a cost you’re likely not willing to pay.

  • What are some of the points of no return you’ve had in your life?

  • Did you procrastinate?

  • Do you ever intentionally create points of no return for yourself?



So I challenge you here.

The next time you have a goal you’d like to accomplish but are prone to procrastinate working towards it, think about these 3 tips.

When planning for executing your goal, answer these questions:

  • Can you sink money, or something else you care for into the process of achieving your goal? Like a membership for examples.

  • Can you find a partner or a group of people to do it with?

  • Can you make it so it’s harder to go backward than to go forward?

If you can do all these 3 things, it’s almost guaranteed you won’t procrastinate.

You can do this!

Thanks for reading, clapping, sharing, and following! :)

First published here:

How These 23 Key Principles Helped Me Overcome My Challenges and Made Me Unstoppable

The definitive guide to building lasting momentum

It’s Wednesday morning, 5:00am.

I’m pumped to start working. I did not hit the snooze button, and had no intention to.

For the past few days, I’ve felt it. I felt something was changing. Something positive was building up inside my mind.

The reason I hadn’t written much on that topic in the past few months is not because it was an untrue statement, on the contrary, it’s extremely powerful!

But I had lost it and couldn’t get it back.


Wanna know if you’ve ever felt it — True Momentum?

Have you seen the movie Limitless with Bradley Cooper? To a smaller degree, that’s how True Momentum feels.

But don’t get me wrong, it’s not easy to reach it. In Bradley’s case, he “cheated” with NZT. I’m talking about legit stuff here. Building it yourself. Doing everything you can to build it up.

Before we get into the guide on how to build it for yourself, here’s how I would define True Momentum in practical terms:

True Momentum is when you’re so invested in something that going in the opposite direction has become very difficult. Moving forward happens more easily and at a better pace.

It’s like pushing a boulder down a hill. At first, it goes slowly, but as it goes down the slope, it goes faster and faster, to a point where stopping it becomes much harder. It’s near-unstoppable.

Now that I’ve got True Momentum for the third time, it made me want to revisit the topic. I want to give you a definitive guide on how to build it yourself.

I wasn’t completely right in my first story on the subject back in January. I couldn’t see at the time. But now that I had lost it badly and regained it, I have a better idea of how it works to get it, and I’ll give you as many hands-on tips I can.

In this story, I’ll put other linked stories in-line, but please read the whole story first, then you can revisit the ones that interest you most. It’s better to keep the flow of reading.

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True Momentum Really Makes You Unstoppable
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Poco A Poco — How To Build Lasting Momentum
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23 Key Principles For Building True Momentum

I’ll start by saying that doing everything on that list is near-impossible. There’s no one-size-fits-all answer to building True Momentum, it’s a combination of many of the following things, and what works for one person may not for another.

So here’s how I would plan this if I were you:

  1. Read the suggestions below and note those you think you can implement easily, or already have.

  2. Try to implement them for 1 month straight.

  3. At the end of the month, take note of what worked and what didn’t.

  4. Read this guide again, start from 1.

It’s an iterative process, like most things in life. You won’t get it right the first time.

You’ll know it once you’ve reached True Momentum.

The list below is not in any particular order, pick and choose from there.

And take note of this very important thing:

“People often say that motivation doesn’t last. Well, neither does bathing — that’s why we recommend it daily.” — Zig Ziglar

You have to keep doing the things on this list to have lasting True Momentum. I lost it twice. I’ll lose it again. It’s inevitable. But I’ll do everything I can to keep it as long as I can!


1. Keep or Make Good Habits, Drop The Bad Ones

This is the starting point, and most likely the most important one. Habits are strong. We’re creatures of habits. Good or bad. Keep the good ones. Make new, better ones. Drop the negative or ineffective ones.

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2. Reading Uplifting Content Before Going To Bed

Don’t let yourself go to bed in a bad mood, or by filling your brain with “crap”. I understand that you need to decompress before going to bed. I completely get that.

But what you do before bed affects how you wake up, and the state of mind you’re going to be in for the first part of the day.

My top recommendation here is to read biographies or self-help books. I find them so uplifting. It’s always nice to hear that even the inspiring people in our lives are just as imperfect as we are, sometimes even more so.

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Think about this simple idea: Productivity leads to wins. Wins lead to momentum. Momentum makes you unstoppable. Being…

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3. Listen To Uplifting Music, Podcasts And People

It might seem strange, but my most productive days seem to be when I’m dancing to music on my chair. Great music puts me in flow state. I feel like I can do anything!

In terms of podcasts, nothing gets me more than the Tim Ferriss Show.

For people, I like to listen to people smarter than I around myself. Or TED talks.

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You Are, Or Will Become What You Listen To
What do you listen to?


4. Keep Inspiring Quotes Near You

Quotes are insanely powerful. One thing I had realized early on when I started writing was that things people highlighted most in my stories were the quotes I put in them.

And I get it. People far smarter than me have said far smarter things I have.

Reading at least one good quote a day puts you in the right mood. Keep it on your fridge/desk. Let it be in your face as frequently as possible.

The one I kept the longest the last time I had True Momentum was this one:

“It is not death that a man should fear, but he should fear never beginning to live.” — Markus Aurelius

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5. Work Out, Even If Just A Little

The best months of my life was when I was doing physical activity. I was feeling great in my body.

I’ve always been a skinny guy, but when I’m working out and seeing even small gains in muscles, I feel incredible.

Whatever your goals are health-wise, be active, measure every little gain, and keep going.

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6. Have Monthly Goals And Track Them

New Year resolutions suck. They’re near-impossible to achieve.

Monthly goals, on the other hand, are excellent. Committing to goals for a month is doable, and leads to building great habits. It’s great to experiment and see what works for you, and what doesn’t.

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7. Make A Clear Task List

I work on at least 4 projects on a daily basis. A lot of people would say this is insane and counter-productive, and they would be mostly right.

I’ve been disorganized and lost many times. I was using simple To Do lists and had a really hard time tracking my progress on the various projects.

A few weeks ago, I started using TeamWeek and my productivity sky-rocketed!

My task list on TeamWeek

My task list on TeamWeek

TeamWeek is basically a Gantt chart. The colours are different project. You can see a lot of tasks in there. But you’re missing about half of them…

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8. Aim Freaking High

Always make your lists bigger than you can chew. We, as humans, like comfort. If we allow ourselves to be comfortable, we end up doing close to nothing.

Make your lists big. But make sure the tasks are small and achievable. I have about 15–20 things to do every day. Most are 10 minute tasks.

If I aim to accomplish 10 tasks. I will. And I will be “satisfied”. Now if I aim to accomplish 20 tasks and complete 15–18 of them, I’ll be pumped. I won’t see time go by and the dopamine rush I’ll get rush for accomplishing so much will strongly contribute to building that True Momentum up.

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9. Prepare Your Next Day The Night Before

What I’m proposing you here is to simply make a list of things you want to accomplish for the next day a few hours before bed, and then review it shortly before “calling it a night”.

Don’t make it too complex. Just a simple list. It shouldn’t take more than 5 minutes. I usually come up with a list of anywhere between 10–20 things to do.

Here’s what happens when you prepare your next day the night before:

While you sleep, your subconscious is “working on” things you “fed it” before going to bed. When you feed it with things you want to accomplish for the next day, it will “prepare” you for them.

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This 5-Minute Habit Will Make You More Productive And Build Your Momentum
What do you do one or two hours before you go to bed?


10. Write For Yourself

Writing has been a powerful medium for me to express myself. I never knew I had so much to say, let alone inspire people along the way.

I did it for myself, really.

Yet putting all my thoughts in writing has been a phenomenal way to free my mind and think clearly, ultimately leading to some momentum.

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11. Delegate To People You Trust

This is WAY underrated! I thought people who delegated were lazy. I didn’t get the 4-Hour Workweek the first time I read it.

There was a guy I worked with who was so proud of letting others do the work for him. Turns out he was secretly a genius.

There are so many things I was doing that could easily be done by someone either more qualified, or with more time doing simpler things.

Since I hired my assistant in February, I was able to focus on the things I’m good at, and have increased my productivity up to 10x.

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12. Have A Semi-Strict Routine

My wife hates my daily schedule/routine. It’s pretty obsessive indeed. But damn it works. The more I stick to it, the more productive I am.

I tweak it every month. Here’s what it looks like for this month:


As you can see, most items in the list are not *that* detailed. I don’t say what I’ll be working on, what my workout is, what I’ll be eating, etc — that changes every day.

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13. Don’t Stop When It Hurts

How do you build muscles? You continue when it starts hurting.

And you know what? That’s how you grow in anything in life. No pain no gain.

If you stop when it’s hard, you just wasted valuable energy and will NOT build momentum. Recognize when you’re in a dip, and then get out of it!

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14. Surround Yourself With Motivated People

Here’s one of my favourite quote of all times:

“You are the average of the 5 people you spend the most time with.” — Jim Rohn

This is so true.

I seek mentors. I seek positive people. I seek people who get stuff done.

I can only work from co-working spaces, mostly because of that. This, along with delegating, are the main cause for intense productivity.

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15. Walk To Work, and Limit Wasted Time

Walking to work is one of the most “meditative” things you can do. Going in, you can prepare for what’s to come. Going out, you can disconnect from work.

When back home, analyze how you spend your time. We all waste time on “useless” things. And I’m not saying to not watch TV or play video games, but realize that there’s a time when you need it, and a time when it’s a waste.

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16. Constantly Learn New Things

That’s probably what I’ve written the most about, and what contributed the most to the changes in my life.

“The future belongs to those who learn more skills and combine them in creative ways.” ― Robert Greene, Mastery

Everything I’m doing today — my “successes”, my “failures” — it’s all because I had decided I wanted to consciously learn 3 new skills every month back in September 2017.

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17. Learn To Power Nap

Power napping is a skill, and it’s hard to master. I’ve mastered it over the years, and it’s been a key ingredient to my productivity.

We can’t be alert 100% of the time during the day. When my energy levels are low, I power nap. Once. Twice. Three times a day! Who cares.

15 minutes after power napping, I’m back in peak state and accomplish so much more than if I didn’t nap.

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18. Learn To Meditate and Journal

I knew meditation would be hard when I decided to start doing it. But what I didn’t realize was that it’s a skill and it needs practice. I quickly learned that I had the wrong expectations, and that held me back. Meditation is not about “not thinking”, it’s about being aware.

When I started journaling, I had the preconception that it was a dumb idea and that I wouldn’t have anything to say. I could not have been more wrong. On my first journaling session, I wrote for 3 hours without even noticing.

It’s a powerful tool that frees up your mind and aligns your goals together. You become more aware and focused.

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19. Take A Well-Deserved Vacation

It’s hard to brake when your pedal is all the way back. But you know what, sometimes that’s exactly when you need to brake.

You can’t function at peak state when you’re constantly under pressure.

Dare take vacations, you need them!

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20. Don’t Be Alone

I’m an introvert. I like solitude. I’m so drained whenever I’m surrounded by people.

But I need to have people around me once in a while, to share my stories, my experiences, my “successes”, my “failures”, etc. Everyone does.

Everyone needs to be uplifted, and you can’t (easily) do it alone.

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21. Meet New People, Attend Events, Do Things Outside Of Work

Meeting new people and doing things outside of work is very important both for your sanity and for making important connections.

I voluntarily go out to seek and talk to people that are now helping with some of my projects. And of course, I help in return!

You gotta have things outside of work. You can’t be all work and no play. Work hard, play hard. Cliché I know, but it’s true.

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22. Do Good, Be Grateful

I don’t know of anyone who has True Momentum and are not doing good. Doing good is so rewarding and gives you such a high.

And when someone does good to you, be grateful. Gratefulness is almost as powerful as doing good yourself.

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23. Celebrate The Small Wins

If you’re like most of us, you don’t get many big wins in a month. It’s hard to keep our motivation when we don’t win frequently. It’s not by accident that people, including myself, rush to video games — you are constantly being rewarded. That’s also why we’re trying to gamify everything now.

So I say to you, every time a small event happens where it could be considered a “win”, acknowledge it. Take note of it. Have a “success” journal. Here’s an example of things I saved yesterday:


That’s it! These are not big wins, but they totally uplifted me, and is the main reason I’m writing on this topic today!

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Here’s what I suggest you do:

Bookmark this, and refer to it regularly.

Here’s a quick recap of ideas to build True Momentum (makes for a good list on your fridge!):


  • Keep or Make Good Habits, Drop The Bad Ones

  • Reading Uplifting Content Before Going To Bed

  • Listen To Uplifting Music, Podcasts And People

  • Keep Inspiring Quotes Near You

  • Work Out, Even If Just A Little

  • Have Monthly Goals And Track Them

  • Make A Clear Task List

  • Aim Freaking High

  • Prepare Your Next Day The Night Before

  • Write For Yourself

  • Delegate To People You Trust

  • Have A Semi-Strict Routine

  • Don’t Stop When It Hurts

  • Surround Yourself With Motivated People

  • Walk To Work, and Limit Wasted Time

  • Constantly Learn New Things

  • Learn To Power Nap

  • Learn To Meditate and Journal

  • Take A Well-Deserved Vacation

  • Don’t Be Alone

  • Meet New People, Attend Events, Do Things Outside Of Work

  • Do Good, Be Grateful

  • Celebrate The Small Wins


Be consistent in working towards your goals. Don’t skip. Do. Even when you don’t want to. Every small gain builds your momentum. Momentum makes you unstoppable!

You can do this!

Thanks for reading and sharing! :) Follow me for more similar stories!

First published here:

3 Alternatives to 10x Your Productivity Almost Instantly

Photo by  Raw Pixel  on  Unsplash

Photo by Raw Pixel on Unsplash

Using a Simple, Yet Scientifically Proven Method

Are you like I was and would LOVE to work on side projects or start a business on the side while still working at your current job?

We all know that is a smarter decision than downright quitting. Trust me, I’ve been there.

You come back from work completely exhausted and can’t conjure the energy to make it happen.

I was like that too. And believe it or not, there are millions of people like us too.

Imagine all the wasted potential.

You could be working on your dream project and make an impact in this world, if only you could find it in you to just start, build some momentum and keep at it.

And it’s so freaking hard. Again, I know, I’ve been there.

But things changed when I changed this aspect of my life:

I became ACCOUNTABLE for the things I’m doing.

In the short span of six months, I was able to accomplish the following:

  • I learned 18 new skills, including fiction and non-fiction writing, drawing, NGO photography, storytelling, public speaking, day-to-day Spanish conversations, learning to learn, eComm management, and more;

  • I got involved in more than 7 projects, most of which I’ve started;

  • I met prolific writers and other personalities;

  • I gained 7kg of muscles;

  • I wrote and published 2 books;

  • I released a video game;

  • I opened up the world’s first and only story-driven online store;

  • I diversified my revenue sources, getting paid for 4+ different projects;

  • I got published by top Medium publications like The Startup;

  • I contributed to Entrepreneur Magazine, Thought Catalog, and Thrive Global;

  • I became a top writer in 15 categories on Medium;

  • and more!

Feeling inspired?

What Does Being Accountable Mean?

In its simplest form, it means you owe “something” to “someone”.

The most powerful “something” are:

  1. Money; and

  2. Results.

The most powerful “someone” are:

  1. People you love; and

  2. People you care about.

Think about your previous attempts at starting something. A side project for example.

  • Why did you (want to) do it?

  • Who did you do it for?

  • Was it necessary?

  • What/who forced you to do it?

  • What were the resources associated with doing it (money, people, etc)?

A powerful method to push you to action is what’s called the SUNK COST.

Think of any membership really. An easy example is a gym membership.

  • If you have a gym in your house or building, how frequently do you actually use it?

  • Now, if you spent money on your gym membership, are you going more frequently?

Very likely, right?

Back in January, I was in Málaga, Spain, and looked up the most expensive gym. I couldn’t really afford it. If I went there, it meant I had to cut other places I didn’t really want to.

But I decided to go there anyway. Getting up and going there was easy. I “sacrificed much” to have access to that gym. I HAD TO go, otherwise, I would have wasted precious money and time. After it became a habit to go, I thoroughly enjoyed it.

Not working out had actually become harder than working out.

This is KEY: Not doing had become harder than doing!

THAT is the power of being accountable!


3 Ways to Become Accountable

1. Involve a Friend in Your Weekly Planning and Reflection

Average Effectiveness Rating: 2-3x

This is probably the cheapest and easiest option but is the least effective in my opinion.

Here’s how it works:

You find a partner/friend to participate with you. Every week, you meet and exchange on:

  • Your goals for the week;

  • What was — and was not — accomplished towards these goals;

  • How you can do better next week;

  • What your goals are for the next week; and

  • How you will accomplish these goals.

This method is less effective because there’s only one other person involved, and therefore you both have to be accountable to even have the meeting.

In day to day craziness, it’s easy to forget to do it or set it aside because of other “priorities”.

If you fail to achieve your goals, you make a fool of yourself to one person only, usually someone who won’t make you feel bad for it anyway.

2. Make Your Goals and Progress Public

Average Effectiveness Rating: 5x+

This is how it all started for me. I did not do it intentionally, but I did it nonetheless.

At the co-working space I was working from in Málaga, everyone knew my goals every month. They were displayed on my screen at all times, I’d talk about them with people, and they’d ask questions about the progress.

But also, I had started writing on Medium back in January. To make my stories more relatable, I often wrote about my goals and how I accomplished them.

By having everything public, I don’t want to look like a fool that’s all talk and no game. I had to show results. Since I was the top #5 writer in Inspiration for a bit, I also had to make sure that my achievements were indeed inspiring.

I strongly encourage you to try this method.

3. Join an Accountability Program

Average Effectiveness Rating: 10x+

An accountability program is a system that puts incentives for you to do things. Some try the gamification approach, some try punishment, some try community, some try the coaching approach, etc.

There’s no right or wrong here. It depends on your personality.

If you’re driven by gratification, the gamification approach may work for you. Some programs give you rewards in the form of digital currencies or goods, discount coupons, or more. You receive them when you accomplish a goal you set for yourself.

If you’re driven by fear of losing something, the punishment method may work for you. Some programs implement it by having you set a goal and putting a “bet” that you’ll accomplish your goal in time. If you don’t, the money is taken from your account and put somewhere else. Basically, it costs you money to not accomplish your goal.

If you’re driven by social recognition, the community method may work for you. Basically, it’s a paid membership to a group where people report weekly goals and activities for every member to see.

The coaching approach is the next level. It’s more similar to the friend/partner approach from above, but is paid and more importantly, gives the person expert feedback, tips and truly pushes the person. Think of it almost like a mentor-mentee relationship.



Not all accountability methods yield the same results, but one thing is for sure:

Being accountable for what you do does dramatically increase your productivity and motivation.

I’d suggest trying all three methods from above to see what works best for you. I included my personal effectiveness ratings above based on my own experience, but I think it’s important to try for yourself.

The important part is that you can start being accountable NOW, at no cost, and with minimal effort. I can’t promise you the results I’ve had for myself, because we’re all different, but I can promise you it will help your productivity and motivation.

So think about this now:

  • Who can I be accountable with?

  • Can I make my goals public?

  • Do I want to join a program?

  • Which program is right for me?

I’m hoping this reflection will bring clarity to you will push you to try to become accountable for what you’re doing.

You can do this!

Thanks for reading, clapping, and sharing! :)

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