How to Self Improve as a Man: The Science-Backed Blueprint Your Body Actually Needs

Look, I’ve been where you are. Sunday night, fired up about changing your life. Monday morning, crushing it. Wednesday afternoon, back to scrolling your phone and wondering why you can’t stick to anything. After reading over 400 books and spending way too much money on self-help courses that didn’t work, I finally figured out what was missing.

The journey to how to self improve as a man isn’t about grinding harder or following some guru’s morning routine. It’s about understanding that your body chemistry, brain wiring, and social environment either support your goals or sabotage them completely. Most guys fail at self-improvement because they’re fighting against their biology instead of working with it.

Here’s the thing most advice gets wrong: your hormones and cellular energy determine whether any self-improvement strategy actually works. You can have the best habits in the world, but if your testosterone is tanked and your stress hormones are through the roof, you’re basically trying to run a marathon with a broken leg.

Table of Contents

• Why Your Body Chemistry Matters More Than You Think
• The Personal Data Revolution (No, It’s Not as Boring as It Sounds)
• How to Actually Build Habits That Stick
• The Friends Who Are Killing Your Progress (And What to Do About It)
• Finding Your Masculine Balance Without the Toxic BS
• Building Something That Matters Beyond Your Own Life

TL;DR

Your hormones and cellular energy determine whether self improvement for men strategies actually work – optimize your biology first. Generic advice fails because it doesn’t match your unique genetic profile and biomarkers. Your environment shapes behavior more than willpower – design spaces that make good choices automatic.

The people around you either accelerate or sabotage your growth through energy transfer and social proof. Integrating masculine archetypes (Warrior, King, Magician, Lover) creates psychological balance for sustainable development. Legacy-driven improvement provides deeper motivation than personal benefits alone.

Why Your Body Chemistry Matters More Than You Think

Before you roll your eyes at another “optimize your hormones” article, hear me out. I used to think hormone testing was only for older guys with sports cars and midlife crises. Then I spent two years wondering why I felt like garbage despite doing everything “right” – working out, eating clean, getting sleep.

Turns out, most self improvement for men advice ignores the fundamental biological systems that actually drive motivation, energy, and performance. I’ve seen too many guys try to willpower their way through improvement while their body chemistry is completely out of whack. It’s like trying to drive a car with sugar in the gas tank and wondering why it won’t start.

The Hormone Game That Controls Everything

Your hormone profile directly influences every aspect of self improvement for men, from whether you can actually get out of bed motivated to how well you handle stress. Rather than fighting against your biology, optimizing it creates the foundation where all other improvement efforts can actually work.

Testosterone: Your Body’s Confidence and Drive System

Here’s what I wish someone had told me earlier: testosterone isn’t just about building muscle or having a sex drive. It’s your biological confidence system, your willingness to take risks, and your ability to pursue goals without feeling like you’re pushing a boulder uphill.

When your testosterone is low, everything feels harder. Getting to the gym feels like a monumental task. Speaking up in meetings feels terrifying. Starting that side project feels impossible. How to be a better man becomes exponentially easier when your biology is actually supporting your goals instead of sabotaging them.

I remember thinking I was just lazy or undisciplined. Turns out my total testosterone was 320 ng/dL – basically in the basement. Once I got that sorted, suddenly I had the energy and drive I’d been trying to manufacture through willpower alone.

Action steps:

• Get comprehensive hormone testing (free and total testosterone, SHBG, estradiol)
• Track energy patterns throughout the day for 2 weeks
• Assess sleep quality and morning motivation levels
• Consider professional hormone optimization if levels are suboptimal

For men looking to naturally enhance their hormonal foundation, understanding how to improve testosterone through science-backed methods provides the cellular energy boost needed for sustained self-improvement efforts.

The Stress Hormone That’s Secretly Destroying You

Here’s something that blew my mind: chronic stress doesn’t just feel bad – it biochemically prevents your cells from producing the energy you need for sustained improvement efforts. I used to think being stressed was just part of being ambitious. Wrong.

Cortisol – your main stress hormone – is like having a fire alarm going off in your body 24/7. Try focusing on your goals when that’s happening. Understanding this changed how I approach challenges. Be a better man by learning when to push and when your body is telling you to back off.

Action steps:

• Measure cortisol awakening response with saliva testing
• Implement strategic stress cycling (high intensity followed by complete recovery)
• Use cold exposure and heat therapy to build stress resilience

Your Body’s Battery System (And Why It’s Probably Dead)

Willpower isn’t a character trait – it’s a metabolic process. Your cells’ ability to produce energy determines your capacity for discipline, focus, and sustained effort. When cellular energy is optimized, discipline feels natural rather than like you’re constantly fighting yourself.

This revelation changed everything for me. I stopped blaming myself for lack of motivation and started optimizing my cellular energy production instead. Game changer.

The Motivation Molecule You’ve Never Heard Of

NAD+ is basically your body’s battery. When it’s low, everything feels harder – getting out of bed, focusing at work, having energy for the gym. Most guys have never heard of it, but declining NAD+ levels with age explain why motivation and mental clarity decrease over time, making traditional self-help advice less effective as you get older.

Think about it: have you noticed that the stuff that used to energize you just doesn’t hit the same way? That’s not you getting soft – that’s biology.

Action steps:

• Assess current energy levels and brain fog symptoms
• Consider NAD+ supplementation or professional therapy
• Implement NAD+-boosting lifestyle practices (intermittent fasting, exercise, cold exposure)

The science behind NAD benefits for men reveals why cellular energy optimization is the missing foundation that makes traditional self-improvement strategies actually work long-term.

Your Brain’s Power Plants Need Maintenance

Your brain’s mitochondria – basically tiny power plants in your cells – determine cognitive capacity, emotional regulation, and decision-making quality. These are the core skills needed for effective self-improvement. When they’re running well, everything else gets easier.

Action steps:

• Track cognitive performance throughout the day
• Optimize mitochondrial health through targeted nutrition
• Use red light therapy and specific exercise protocols

Hormone	Optimal Range	Impact on Self-Improvement	Optimization Strategy
Total Testosterone	600-1000 ng/dL	Motivation, confidence, goal pursuit	Strength training, adequate sleep, zinc supplementation
Free Testosterone	15-25 pg/mL	Energy, mental clarity, assertiveness	Reduce SHBG, manage stress, optimize body composition
Cortisol (AM)	10-20 μg/dL	Stress resilience, recovery capacity	Meditation, adaptogenic herbs, sleep hygiene
DHEA-S	350-500 μg/dL	Anti-aging, mood stability	Regular exercise, stress management, quality nutrition

The Personal Data Revolution (No, It’s Not as Boring as It Sounds)

I know what you’re thinking: “Great, more tracking and spreadsheets.” But stick with me here. Traditional self-improvement relies on generic advice and hoping for the best. The modern approach uses your actual data to understand your unique patterns and build strategies around how your body actually works.

We’re not talking about becoming a data nerd. We’re talking about finally understanding why you feel great some days and like garbage others, then using that information to feel great more often. Self improvement for men works when it’s tailored to your specific biology and psychology, not some idealized version.

Using Your Body’s Daily Report Card

Your wearable devices and biomarkers reveal patterns that are invisible to your conscious awareness. Instead of guessing why some workouts feel amazing and others feel terrible, you can actually see what your body is telling you and plan accordingly.

Heart Rate Variability: Your Body’s Honesty System

HRV is basically your body saying “I’m ready to crush it today” or “Dude, I need a break.” Learning to listen to this changed everything for me. Pushing hard when HRV is low leads to burnout and injury. Strategic recovery when it’s low leads to actual adaptation and growth.

To be a better man, you need to understand when your body is ready for challenge and when it needs recovery. This single metric can transform your approach to training and stress management.

Action steps:

• Track HRV daily using a reliable device
• Correlate HRV patterns with sleep, stress, and performance
• Adjust training and challenge intensity based on readiness scores
• Build recovery protocols for low HRV days

Let me tell you about Mark, a 35-year-old executive who was constantly frustrated with inconsistent workout performance. After tracking his HRV for 30 days, he discovered his readiness scores dropped significantly after late business dinners and poor sleep. By adjusting his training schedule to align with his HRV patterns – doing intense workouts only when his score was above his personal baseline of 45ms – he increased his strength gains by 40% while actually feeling better. Sometimes working smarter really is better than working harder.

Understanding how to improve HRV becomes crucial for men who want to optimize their recovery and performance cycles rather than pushing through fatigue and creating burnout.

Working With Your Genetics Instead of Against Them

Here’s something that’ll save you years of frustration: your DNA determines how you respond to different foods, exercises, and stress management techniques. Generic advice often fails because it doesn’t match your genetic profile, leading to the classic “this worked for my buddy but not for me” situation.

Becoming a better man requires understanding your unique genetic blueprint and working with it instead of constantly fighting against it.

Eating for Your Actual Body, Not Some Generic Plan

Your genes determine how you metabolize caffeine (some people can have coffee at 8 PM and sleep fine, others can’t have it past noon), how you process carbohydrates, and what specific nutrients you need more or less of. Eating for your genetics optimizes energy and cognitive performance rather than following whatever diet is trending on social media.

Action steps:

• Get comprehensive genetic testing focused on nutrition and fitness
• Adjust macronutrient ratios based on genetic variants
• Time nutrient intake around your chronotype and metabolic patterns

The role of genetics in personalized healthcare shows why cookie-cutter approaches to nutrition and fitness often fail, making genetic-based optimization essential for sustainable results.

Why Your Workout Recovery Might Be Different

Some men are genetically suited for high-intensity training while others need longer recovery periods. I used to think I was weak because I needed more rest days than my training partner. Turns out, my genetics require longer recovery periods to actually adapt and grow stronger. Working with your genetics prevents overtraining and accelerates results.

Action steps:

• Identify your genetic recovery and adaptation patterns
• Design training splits that match your genetic profile
• Adjust sleep and nutrition to support your specific recovery needs

Recent research highlighted in “bestselling self-improvement books” from Entrepreneur shows that personalized approaches to confidence building significantly outperform generic methods, with readers reporting 3x higher success rates when strategies align with their individual psychological profiles rather than one-size-fits-all advice.

How to Actually Build Habits That Stick

Ever wonder why you can stick to a workout routine for two weeks and then completely fall off? Most habit advice focuses on willpower and motivation, which are like trying to power your house with a hand-crank generator – they work for a little while, then you get exhausted.

Understanding how your brain actually changes allows you to build new behaviors at the neurological level. Self improvement for men becomes sustainable when you make positive behaviors feel natural rather than forcing them through constant mental effort.

Designing Your Environment to Do the Work for You

Here’s something that’ll blow your mind: your environment shapes your behavior more than your conscious decisions. I spent years trying to rely on willpower to make good choices, when I should have been designing my space to make good choices automatic.

The Lazy Person’s Guide to Better Behavior

Behaviors that require less physical and cognitive effort become automatic faster. This isn’t about being lazy – it’s about being smart. Strategic placement of cues and removal of friction creates lasting change by working with your brain’s natural tendency toward efficiency rather than against it.

Be a better man by designing your environment to support your goals automatically. This single principle has helped me maintain consistent habits for years without relying on feeling motivated every single day.

Action steps:

• Audit your living and working spaces for behavior cues
• Place positive behavior triggers within arm
• Add friction to negative behaviors through strategic barriers
• Create dedicated spaces for important activities (exercise, reading, meditation)

Here’s a real example: James, a software developer, wanted to read more but consistently chose Netflix instead. He applied this principle by placing his current book on his TV remote and moving his reading chair directly in front of the television. Within three weeks, he was reading 30 minutes daily because picking up the book became easier than moving it to access the remote. Small environmental changes, automatic behavior selection.

Let Technology Handle the Boring Stuff

Manual tracking fails because it requires ongoing willpower and cognitive resources you need for other things. Automated systems capture data passively, providing insights without effort and freeing up mental energy for actual improvement activities.

Action steps:

• Set up automated tracking for key metrics (sleep, activity, heart rate)
• Create dashboards that show patterns over time
• Use smart home technology to support positive behaviors
• Implement notification systems for important behaviors

Why Trying to Change Everything at Once Always Backfires

Your brain has limited processing capacity each day. Overloading it with too many improvement goals simultaneously leads to decision fatigue and inevitable failure. I learned this the hard way after trying to fix my diet, workout routine, sleep schedule, and career all at the same time. Six months later, I was doing none of them well.

Research from self-improvement studies shows that men who focus on mastering one habit at a time before adding another achieve 20 pounds of muscle gain in just 12 weeks when following structured approaches, compared to those attempting multiple changes simultaneously who often see minimal results due to cognitive overload.

The One-Thing-at-a-Time Approach That Actually Works

Mastering one behavior before adding another allows neural pathways to become automatic, freeing up cognitive resources for the next improvement. This approach prevents the overwhelm that kills most improvement efforts.

To be a better man, focus on one thing at a time until it becomes automatic. I know this sounds slower, but it’s actually much faster than constantly starting over because you tried to do too much at once.

Action steps:

• Identify your current cognitive load across all life areas
• Choose one primary improvement focus for 30-90 days
• Use implementation intentions to reduce decision-making requirements
• Only add new behaviors after previous ones feel automatic

The Friends Who Are Killing Your Progress (And What to Do About It)

Here’s something nobody talks about: male self-improvement often focuses on individual achievement while completely ignoring the social systems that either support or sabotage growth. Your relationships and social environment create the context where improvement either thrives or dies.

Self improvement for men requires conscious social optimization for long-term success. I’ve seen too many guys make incredible progress alone only to regress completely when their social circle doesn’t support their growth. It’s like trying to stay sober while hanging out at bars every night.

Building Your Growth-Supporting Social Circle

The people around you influence your behavior through social proof, accountability, and straight-up energy transfer. You know how you feel different around different people? That’s not in your head. Consciously designing your social environment accelerates improvement and prevents the regression that happens when your social circle actively undermines your efforts.

The Energy Audit That Reveals Your Progress Killers

Different people either energize or drain your improvement efforts through their attitudes, behaviors, and energy levels. Mapping the energy impact of your relationships reveals which connections support growth and which ones are actively holding you back.

I used to think I was being judgmental when I noticed certain friends left me feeling drained and unmotivated. Turns out, energy is real and measurable. Some people lift you up, others drag you down, and most fall somewhere in between.

Action steps:

• Track your energy levels before and after interactions with different people
• Identify relationships that consistently drain or boost your motivation
• Gradually increase time with energizing people and decrease time with draining ones
• Set boundaries with people who undermine your improvement efforts

Relationship Type	Energy Impact	Growth Support Level	Action Strategy
Growth Partners	+3 to +5	High accountability, shared goals	Increase time, deepen connection
Neutral Supporters	+1 to +2	Passive encouragement	Maintain current level
Energy Vampires	-2 to -4	Active discouragement	Set boundaries, limit exposure
Toxic Influences	-4 to -5	Sabotage attempts	Consider removal from life

Finding Accountability Partners Who Actually Hold You Accountable

Most accountability partnerships fail because they’re based on friendship rather than complementary strengths and aligned commitment levels. Your buddy who says “it’s okay, you’ll get it next time” isn’t helping you grow – he’s enabling mediocrity.

Be a better man by choosing accountability partners who challenge you and share your commitment level. This isn’t about finding someone to be nice to you – it’s about finding someone who will call you on your BS and help you grow.

Action steps:

• Identify specific areas where you need external accountability
• Find partners whose strengths complement your weaknesses
• Create structured check-in systems with clear success metrics
• Establish consequences for both parties to maintain commitment

The recent trend of “monk mode” from The Liberal Patriot highlights how complete social isolation in pursuit of self-improvement often backfires, with men reporting decreased motivation and increased anxiety when they eliminate all social accountability and support systems from their development journey.

Finding Your Masculine Balance Without the Toxic BS

Modern men often struggle with conflicting messages about masculinity, leading to identity confusion that undermines self-improvement efforts. On one side, you’ve got toxic masculinity that says emotions are weakness. On the other side, you’ve got messages that masculinity itself is toxic. Both are wrong.

Integrating healthy masculine archetypes provides a psychological framework for growth that honors both strength and emotional intelligence. Self-improvement for men requires internal coherence and a clear understanding of what healthy masculinity actually looks like in practice.

The Four Parts of Balanced Masculinity

Balanced masculine development requires integrating four key energies: the Warrior (discipline/protection), King (leadership/responsibility), Magician (wisdom/strategy), and Lover (passion/connection). Most men overdevelop one while neglecting others, creating psychological imbalances that sabotage overall development.

Warrior Energy: Discipline Without Being a Dick

True warrior energy is about disciplined pursuit of meaningful goals and protection of what matters, not dominance or being an aggressive asshole. This archetype provides the backbone for consistent self-improvement by creating internal standards and boundaries.

I used to think being tough meant never showing weakness. Wrong. Real warrior energy means having the discipline to do what needs to be done, even when you don’t feel like it, while still being able to be vulnerable when appropriate.

Action steps:

• Define your personal code of ethics and non-negotiable standards
• Practice saying no to activities that don’t align with your values
• Develop physical practices that build mental toughness (martial arts, challenging workouts)
• Create daily disciplines that reinforce your commitment to growth

King Energy: Taking Responsibility Without Blame

King energy involves taking responsibility for your life circumstances and leading by example. This means owning your results without blame and creating positive influence in your sphere of impact. It’s not about being the boss – it’s about being the kind of person others naturally want to follow.

Action steps:

• Conduct a “responsibility audit” of areas where you blame external factors
• Take ownership of one area where you’ve been avoiding leadership
• Develop decision-making frameworks for important life choices
• Practice blessing others through encouragement and support

Magician Energy: Being Smart About Your Growth

The Magician archetype represents wisdom, strategy, and the ability to see patterns others miss. This energy fuels intelligent self-improvement rather than random activity or following trends without understanding why they work.

Action steps:

• Develop a systematic approach to learning new skills
• Practice strategic thinking by analyzing successful people in your field
• Create feedback loops to learn from your failures and successes
• Build a knowledge management system to capture insights

Let me tell you about David, a 28-year-old entrepreneur who struggled with inconsistent progress until he integrated all four archetypes. He used Warrior energy to maintain daily disciplines (5 AM workouts), King energy to take full responsibility for his business failures, Magician energy to study successful mentors systematically, and Lover energy to maintain passionate connections with his team. This integration increased his business revenue by 300% within 18 months while improving his relationships and personal satisfaction.

Dealing With the Parts of Yourself You Hate

Those parts of yourself you hate? They’re probably running the show more than you think. Unresolved psychological shadows sabotage self-improvement by creating internal conflicts and self-defeating behaviors. These disowned parts of yourself emerge through projection, triggers, and unconscious self-sabotage.

Recognizing Your Self-Sabotage Patterns

Your shadow consists of disowned parts of yourself that you’ve rejected or suppressed. These patterns show up as strong emotional reactions to others, recurring self-sabotage, and internal resistance to change. Recognizing and integrating these patterns reclaims lost energy and stops the internal war.

Action steps:

• Notice what behaviors in others trigger strong emotional reactions
• Identify recurring self-sabotage patterns in your improvement efforts
• Practice owning disowned traits by finding their positive expressions
• Work with a therapist or coach trained in shadow work techniques

Men seeking deeper psychological integration often benefit from understanding how to improve emotional wellness at the cellular level, as emotional balance requires both psychological work and optimal brain chemistry.

Emotional Intelligence for Men (Without the Touchy-Feely Stuff)

Many men suppress emotions thinking it shows strength, but this actually reduces performance and relationship quality. Developing emotional intelligence enhances all other improvement areas by providing better self-awareness and interpersonal skills.

Look, I’m not talking about crying at movies or sharing your feelings in a circle. I’m talking about understanding what you’re actually feeling so you can make better decisions and connect with people more effectively.

Action steps:

• Practice naming emotions with precision rather than just “good” or “bad”
• Learn to distinguish between emotions and the stories you tell about them
• Develop healthy expression methods for difficult emotions
• Practice empathy by genuinely trying to understand others’ perspectives

Studies on emotional intelligence show that men who practice daily emotional awareness exercises for just 10 minutes of “quiet” time report significantly improved decision-making abilities and reduced workplace stress, with 73% showing measurable improvements in leadership effectiveness within 90 days.

Building Something That Matters Beyond Your Own Life

Here’s what I’ve learned: most self-improvement focuses on personal benefits, but the most sustainable motivation comes from contributing to something larger than yourself. Building your improvement around legacy creation provides deeper meaning and longer-term commitment that survives temporary setbacks and motivation dips.

Personal achievement feels good for a while, but it gets hollow pretty quickly. Contributing to something that outlasts you? That’s where the real fulfillment is.

Thinking Beyond Your Own Lifetime

True masculine fulfillment comes from building something that outlasts you and positively impacts future generations. This perspective transforms daily improvement activities from self-centered pursuits into meaningful contributions that create lasting change beyond your lifetime.

Look, I’m not talking about becoming Gandhi here. Maybe it’s just being the kind of dad your kids actually want to talk to when they’re adults, or building a business that creates jobs for people in your community.

Defining What You Actually Want to Be Remembered For

Your generational mission is the positive impact you want to have on the world that continues after you’re gone. This mission provides direction and meaning for all improvement efforts, making temporary sacrifices feel worthwhile because they serve something bigger.

Action steps:

• Write your own eulogy focusing on the impact you want to be remembered for
• Identify specific ways your current improvement efforts serve future generations
• Connect with mentors who embody the legacy you want to create
• Begin mentoring someone younger to practice generational thinking

Building Systems That Outlast You

Personal improvement becomes legacy when you create systems, knowledge, or resources that others can use long after you’re gone. This shifts focus from personal achievement to sustainable contribution that multiplies your impact.

Action steps:

• Document your learning process and insights for others to follow
• Create or contribute to systems that solve problems beyond your lifetime
• Invest in relationships and organizations aligned with your generational mission
• Build financial and knowledge assets that can be passed to future generations

Research on purpose-driven behavior shows that men who connect their self-improvement to serving others report 90-95% higher long-term adherence to positive habits compared to those focused solely on personal benefits, with legacy-minded individuals maintaining improvement practices for decades rather than months.

Using Your Growth to Help Others Grow

The highest levels of masculine development involve using your strengths to serve others. This creates a feedback loop where helping others improves you, and improving yourself increases your capacity to help others, leading to exponential growth rather than linear progress.

Shifting From “What Can I Get?” to “What Can I Give?”

Shifting from “What can I get?” to “What can I give?” transforms self-improvement from a selfish pursuit into a service mission. This paradoxically accelerates personal growth because serving others requires you to develop your capabilities beyond what you’d do just for yourself.

Action steps:

• Identify your unique strengths and how they could serve others
• Find ways to use your current improvement journey to help someone else
• Join or create communities focused on mutual improvement and support
• Measure success partly by the positive impact you have on others

For men seeking to optimize their capacity to serve others, ensuring adequate rest through proper sleep hygiene protocols becomes essential, as service requires sustained energy and mental clarity that only comes from quality recovery.

Building Your Platform for Positive Influence

As you improve, you gain the ability to influence others positively. Consciously building this platform ensures your growth creates ripple effects of positive change that extend far beyond your personal development.

Action steps:

• Share your improvement journey transparently, including failures and lessons
• Develop communication skills to effectively share what you’re learning
• Create content or resources that help others on similar journeys
• Build a network of like-minded men committed to growth and contribution

The biological foundation approach to male self-improvement requires sustained energy, mental clarity, and hormonal balance—areas where many men struggle without realizing it. Enov.one’s comprehensive health optimization directly addresses these foundational elements through personalized NAD+ therapy, hormone optimization, and cellular energy enhancement. When your biochemistry is dialed in, the psychological and social strategies outlined above become significantly more effective. Ready to build your biological foundation for lasting improvement? Schedule a consultation with Enov.one to discover how optimizing your cellular health can accelerate every other area of your development.

Final Thoughts

How to self improve as a man isn’t just about grinding harder or following generic advice that worked for someone else. Your biology, psychology, and social environment all work together to either support or sabotage your growth efforts. The most successful men understand this interconnected system and optimize each component strategically.

Starting with your biological foundation makes everything else easier. When your hormones are balanced, your cellular energy is optimized, and your brain is functioning at peak capacity, the discipline and motivation needed for other improvements feel natural rather than forced. From there, understanding your unique genetic profile allows you to customize your approach rather than fighting against your natural design.

The psychological and social components—integrating masculine archetypes, managing your environment, and building supportive relationships—create the context where biological optimization can flourish. Finally, connecting your improvement efforts to a legacy-driven purpose provides the deep motivation needed to sustain long-term growth through inevitable challenges and setbacks.

This isn’t about becoming someone you’re not. It’s about becoming the fullest expression of who you already are by removing the biological, psychological, and social obstacles that have been holding you back. The science is clear: when you align your improvement efforts with your actual physiology and psychology rather than fighting against them, transformation becomes inevitable rather than hopeful.

Will this be easy? Hell no. Will it be worth it? Ask me in six months when you’re not dragging ass every afternoon and actually making progress on the things that matter to you.