Well Made:  How To Build The Five Pillars of a Durable Life

Three reasons to become extremely durable
-For your own success, health, relationships, and happiness
-To weather the inevitable storms that life will bring 
-To be able to show up for those who you care about the most when they need you the most

Indestructible 
Secure 
Deep rooted 
Long-term 
Sturdy
Stable 
Persisting 
Everlasting 

Well Made:  The Five Pillars of a Durable Life 

1.  Physical 
-30 minutes of exercise five days a week (three days a week of 30 minutes of zone two cardio, two days a week of tactical full-body resistance training)
-Self-protection training (BJJ blue belt, two years of mixed martial arts training)
-7.5-9 hours of quality sleep
-Healthy waistline of half of your height in inches measured around your belly button
-Drink half your body weight in ounces of water
-Get regular physicals and blood work done

Book recommendations
-Outlive by Peter Attia 
-New Rules of Lifting Supercharged by Alwyn Cosgrove

Podcasts 
-Dan John
-Peter Attia interviews 


2.  Mental 
-Reading biographies (15 minutes per day)
-Collecting useful mental models

Book Recommendations 
-Be Useful by Arnold Schwarzenegger
-Mental Models by Peter Hollins
-Poor Charlie’s Almanac by Charlie Munger

Podcast
-Founders


3.  Emotional 
-Performance psychology on goal setting, overcoming adversity and reducing stress, and self-confidence

Book Recommendations 
-Relentless Solution Focus by Jason Selk
-The Daily Stoic by Ryan Holiday 

Podcast
-Jason Selk interviews 
-Marshall Goldsmith interviews


4.  Financial 
-One year of living expenses in the bank
-Save and invest 20% of your income
-Buy the highest quality things
-Become very valuable to customers/an organization by:  1) Being on time, 2) Being extremely polite, 3). Doing what you say you’re going to do, and 4) Doing a little extra (John Spence and Dan Sullivan)
-Build a Talent Stack by Scott Adams:  Become very good (top 25%) at two or more things (at least one should be communication skills and the second should be your passion)

Book Recommendations 
-The Index Card by Helaine Olen and Harold Pollack
-The Success Principles by Jack Canfield 
-The Charisma Myth by Olivia Fox Cabane
-Reframe Your Brain by Scott Adams
-Consumer Reports magazine 

Article
-Dilbert’s One Page Personal Finance List
https://www.mymoneyblog.com/dilberts-one-page-guide-to-everything-financial.html
-Talent Stack by Scott Adams
https://dilbertblog.typepad.com/the_dilbert_blog/2007/07/career-advice.html


5.  Spiritual
-Prayer
-Church services
-Be kind and useful
-Gratitude
-Meditation
-Time in nature

Book Recommendations 
-Your True Home by Thich Nhat Hahn
-Any spiritual text


Comment below with your number-one takeaway.

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I am a high-performance specialist and 7x author who helps successful people dramatically elevate their performance and achieve life-changing goals. My clients include CEOs, entrepreneurs, executives, doctors, law enforcement leaders, professional athletes and professional entertainers.

To work with me to dramatically improve your performance and transform your life, message me here or go to coachajmadden.com. 

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