This month I want to focus on one thing that influences almost every part of my life: my breathing. I recently came across the Wim Hof breathing method. I have not tried it yet, but it sparked something for me. If I can learn to control my breath, I can learn to control my state. And if I can control my state, I can show up better as a father, a partner, and a man. So for this entire month, my challenge is simple: Train my breath every day. Not complicated sessions. Just consistent awareness and deliberate practice. Breathing during movement. Breathing during stress. Breathing when I feel myself rushing. Breathing before I react. Breathing when I need clarity. Have you ever done breath work consistently?

🚀 4-Week Dopamine Discipline Challenge The mission: reset dopamine, rebuild discipline, sharpen focus. If you want more drive, more clarity, and more consistency, this is your reset. We create dopamine through action, not stimulation. ✅ Daily Rules - No phone, social, or music for the first hour after waking up - No sugar or junk before 12pm - 20+ minutes daily exercise (walk counts) - 2L water per day - 10–15 minutes sunlight exposure - Max 30 minutes social media - No screens for 1 hour before bed Use the evening hour for: 📖 reading 🧩 puzzles 📝 journaling 🧘‍♂️ calm work 📅 Weekly Focus Themes Week 1 - Dopamine detox & screen control Week 2 - Dopamine nutrition & energy stability Week 3 - Effort before reward (do hard things first) Week 4 - Meaning over stimulation (identity shift) 🧠 Why this works - Break stimulation habits - Reduce digital dependency - Increase baseline motivation - Build real discipline - Improve focus, sleep, and clarity - Strengthen your reward system through effort, not shortcuts You’re training your brain to earn dopamine, not chase it. 👇Join the challenge