Get Ahead of 99% in 6-12 Months: Monk Mode Full Guide

here is how you're going to fix your life for 2024 and make actual progress towards your goals but before I get into it I want you to think about what life is going to be like if you keep on doing what you're doing and you ignore this video or you just don't watch it I want you to think where has your brain gotten you why did you click on this video do you like where you ended up at the end of 2023 do you want that to happen again if you're unhappy right now that means

that you can't trust your own brain so trust mine my name is Abraham and my mission is to just learn more earn more and share the knowledge in a way that is relatable and practical to anybody who will listen and I know this video is going to be very long and you might not have the attention span to sit through it so if you need to just split this up watch it on 1.5 time speed if you have to maybe watch it for 2 days whatever you need to do to get through this video do

it so come back up from the comment section stop looking at the recommended videos put it in full screen and or if you have YouTube premium just turn off your phone and just sit and stare at your wall and just give me your full attention this is people who seriously need to fix their lives like I did this day exactly last year I watched a video just like this at the end of 2022 by Jack denmo and it completely changed my life and it's going to be kind of similar to this video there's some crossover

but this one is going to go in a lot more detail and it's going to be a lot better sorry not sorry Jack Coming For You 2024 but if you want to get ahead of everybody else in 2024 by leveling up in all areas of your life then this video is for you you're going to go into M mode because it's going to put you on the fast track towards success in whatever you want to for this next year and we're going to do that using the four principles of Monk mode that I will highlight

in this video and towards the end I'll also give you some extra stuff that is really valuable but before we do that we need to understand where you are now and where you actually want to go I remember where I was before I started monk mode in 2022 I was working my full-time job and I had been there for I don't know six seven months at this point and I just remember hating it hating waking up hating going to work hating coming home and just like just playing video games or just watching TV just my

numbing myself after work and then you know trying to get that little bit of enjoyment in after like going overtime and then doing the same thing every week waiting for the weekend and then dreading Sunday and you know going to work the next day now that was like my personal hell I was also dealing with like a lot of depression a lot of anxiety a lot of just bad thoughts coming in all the time I was thinking of making like a permanent solution to a temporary problem it was just all around bad everything was bad

at the same time I wanted to be an entrepreneur I already had these ideas that I wanted to be an entrepreneur I just like I just wasn't doing it because my standards were the way that I was living I had these big dreams but my standards for myself were so low that I was living the way I was living for basically years so what are your standards right now does that story that I just gave you sound very relatable to you right now if so your standards for yourself are garbage even though you think that

you want to do better you're you are where you are right now because of your previous actions and you're and you're staying stagnant because you're not actually making any any changes in your life you're not taking action to actually change your life and that's why this that's why I'm making this video you know you want more for yourself but you refuse to change so you just need to understand that your actions have consequences so what actions led you to where you are now and then after you understand that you need to know where you want

to go so what I'm asking is what is the big goal for 2024 maybe it's your New Year's resolution and I think that you should have multiple goals for the year but like what is the most important one and why is that valuable to you why like why is that your goal is it something that's shallow or is it something that's deep it's a deep desire that is going to benefit your life because that's really going to drive the way that you go through this year and go through this video and the and the things

that you think about the ideas that pop into your mind what it is that you actually want to do because if you don't know why you're doing something then you're going to to fold at the slightest inconvenience and then once you have a good idea of what you actually want you need to understand what's getting in the way of you doing that what is what is in the way of you pursuing your goal cuz that is going to be your present purpose for me in 2022 I said that my goal for the year of 2023

was to quit my job and that's exactly what I did now I work for myself and there were a few other things that I wanted to do when I did those as well but the main goal was to quit my job I didn't care how I was going to do it I just knew that I wanted to to be self-employed by the end of the year and I did that with a few months to spare and I know I sound like I'm bragging right now but what I'm trying to tell you guys is that I

know what I'm talking about these four principles are the things that I learned from Jack denmo and plenty of other people that genuinely help me achieve my goal for this year now the four principles of Monk mode are number one control your time number two control your attention number three control your money and number four control your health and you were going to see that all these kind of intertwine in some way shape or form but understanding all these separately is going to help you a lot starting with the first principle possibly the most important

is controlling your time and in this sense what I am essentially saying is just this whole idea of hell yes or no I know that there there's like a book about this I haven't read it but I can kind of guess what it's about and the idea is that your time is the most important valuable asset that you have every single successful person values their time a lot you're probably going to need to cut off unnecessary social obligations for the next few months possibly the entire year you may have to miss out on some parties

or like hanging out with your friends multiple times a week you know wasting your time you may need to not go to every single family event you know you're going to miss out on a lot of things if you want to make progress because you'll realize that all these obligations actually add up very quickly the idea is just to have a reason to not do those things you don't have to completely cut everybody off well I mean I'll kind of get into that in a second but you don't have to completely cut everybody off but

just have a reason not not to do things because if you give away your time all the time to anybody who asks for it it shows that you don't value your time and you're just going to find hours of of your time and days just slipping away you're just going to find it hard to make progress in anything when you're giving up your time to anybody who wants it so only do things with people on your own time I only hang out with people on my own time and yes that kind of sounds douchy but

it's just the way that I'm rolling right now I'm only going to hang out with people I'm only going to text people back when it's convenient for me because I've been focused on my myself I can't be focused on other people right now and how they feel and usually the people in your life if you tell them this they're going to understand that if you're busy you know it's your girlfriend boyfriend your friends family whatever it is if you tell them that like you're going to be very busy for this whatever period of time they're

going to understand and if they don't understand then you need to do what I was going to say next and that is to cut some ties the thing about hanging out with other people is that you're more likely to engage in instant gratification activities with people who aren't on self-improvement and aren't in monk mode cuz a lot of the time our friends can be our triggers for the people that like smoke and drink right um You probably do that with your friends right some of you guys probably don't do it at all on your own

time but you only do it with your friends and you know that it's a bad habit and if you don't think so then I don't know what to tell you that person that you're hanging out with is your trigger whether you want to hear it or not so if it if that if those activities that you do with them are getting in the way of your goals then you need to make a decision even for video games it's like if you only play video games with this one person who asks you to hop on maybe

you just need to stop playing with that person you need to stop making contact with that person because that's going to get in the way and yes it's nice to have relationships with people it's important relationships are one of the most important things in our lives right but it's like at the end of the day if you want to get somewhere are you really going to you're really going to happy with the fact that you chose to let this person this thing get in the way of you achieving your goal for the year when you

could have just delayed the gratification and just waited a little while till you actually had the better opportunity to do so I don't think so just don't be friends with lowquality people especially if you don't plan to keep them in your life I've talked to a bunch of people who have low quality people who do these instant gratification activities and waste their time and disrespect them and they say well I don't want to lose them or like I hang out with them and things like that but then they disrespect them all the time just cut

ties with them just stop talking to them you already know that you're going to stop talking to them eventually so why are you doing it now it's like dating someone that you can't see yourself marrying why would you do that there just you're just wasting your time I actually cut off a lot of people this year I have like about one friend right now like in my own City I have one friend that's about it I don't talk to people anymore because I realize that they were disrespecting me and they were wasting my time and

we were going on two different directions and there's nothing necessarily wrong about the direction that they went at but it's not something that I need to surround myself with because it's wasting my time I don't have time for people that are going to waste my time and you need to think the same way if you if you respect yourself at all and that goes the same thing for boyfriends or girlfriends too if this person is getting in the way of what you really want to do in your life and this person is pulling you back

it's like the crab in the bucket cut them off too get rid of them if you want to go into mut mode and you want to like dedicate tons of time towards achieving your goal bringing yourself closer to your purpose and this person gets in the way they don't want the best for you and you need to cut them off I've stopped talking to friends I've stopped talking to family I have no problem at all cutting people off not even a little bit when you do this you will find yourself with tons of free time

on your hands when you have tons of free time then you tend to do a lot of other things like waste more of it by you know giving your attention way to companies which leads us to our next principle which is principle two control your attention got a lot going on here okay so the first thing that like every single one if you guys need to do yes you right there you you need to end your phone addiction turn off all your notifications if you're on an iPhone you can turn on the focus mode I'm

sure Android probably has the same thing because when you're trying to do some kind of focused work all those notifications when every single time that you pick it up and check it and it's like an email for like for like teu or something you're it like saps your focus I think it's something like like every time that like you check your phone it's like it wastes like 25 minutes of your focus or something crazy like that I don't know I don't remember the study but it's it's it's something crazy like that where it's like it

just completely shatters your focus and I'm going to talk a lot about how to do like deep work blocks in later in the video and it's it it's some very important stuff so it might not seem like you're checking your work that much when you're doing your work and it might not seem like much of a much of a distraction but it really is it takes away hours of your focus when you're breaking your focus up because you know you're only checking it for maybe like 5 Seconds takes like 5 Seconds to respond to a

message right but then you're thinking about it and then you're anticipating the next one and then you're not focused on your work and then the time is going by and and then you just wasted hours of your time it also shows that you have zero willpower next thing you need to do is you need to delete social media and yes the YouTuber is telling you that you need to delete social media I know it's crazy wow yeah it's like there's always somebody in my comments that's like but you're on YouTube but but but but you're

on you if you're suffering from mental health problems and you literally like don't want to you know don't COPE in the comments about how I'm on social media and how you need to use it to talk to your friends and things like that and keep up with the news it's nonsense if you aren't making any progress towards your goals and that goes for anyone even if you're not depressed you shouldn't be on social media you just shouldn't if you're not making any kind of progress towards your goals you should just delete social media all of

it I don't keep social media apps on my phone I have YouTube because I'm a YouTuber I don't keep other social media on my phone because I don't necessarily need to I could if I really wanted to you know I did a like full dopamine detox for like basically this entire year I could if I really wanted to but I don't have an I don't have a reason reason to why would I need to keep it on my phone I have it on my computer and I made like multiple videos in the past I just

released one about how like the way you consume ruins your life and I made one about like how to end your phone addiction I made multiple videos about this check them out but one thing I want to highlight is that you should put your phone on grayscale SL black and white mode and I got this from Jack denmo back in 2022 and this was a complete Game Changer and I have not gone back ever since the only time that I have my phone on color is when I'm recording YouTube videos and I'm using my phone

to record the YouTube video so I can't show you and the reason why this actually helps is because when you're on your phone everything is all colorful and it tries to grab your attention like your you know like like Deno says your little lizard brains love all this all these colors and it looks like your phone looks like a piece of candy and it's true once I put my phone on black and white and I tried it out it's like the moment that I went to go turn it off it was like everything looked so

bright and it just looked almost like like it just looked weird and uncomfortable once I actually got used to to it but it's like when I when you actually no let's try something right now yeah yeah you don't like that do you it's black and white it's ugly you don't want to watch this can you imagine like can you imagine if all my videos were like this like this is disgusting you don't want to watch this and that's how it genuinely feels there are like like for a long time there were YouTubers that like I

didn't I didn't see the like them with color until like I got my computer and I started watching on there and then eventually now I have my computer on on black and white mode too I only need to actually put it on when I'm making thumbnails you don't really need to have your phone on color and it's just beneficial for you to just not have especially if you're going to keep YouTube on your phone sorry to interrupt but I have an announcement to make this weekend I'm going to be hosting a weekend workshop with my

good friend aiz from the YouTube channel looking fresh and he is an expert on glowing up for young men on the 6th of January he'll be hosting a group call on Google meet showcasing his ultimate glow up protocol so you can blow up physically and mentally for 2024 on the 7th of January I'll be hosting my mental mastery protocol so you can master your mind and get all of your goals accomplished for 2024 I'll also be giving you early access to my notion template that you can use to apply the knowledge and actually plan for

2024 and yes this weekend the 6th and the 7th of January and there will be limited spots I won't waste any more of your time if you're interested click the first link in the description to watch the full videos about what you're actually getting another thing that I just downloaded like yesterday is um unhooked um demmo also talked about this but I just didn't try it until like yesterday and it is amazing like it just it turns off all the like and this is this is for people who are like on the computer you can

turn off like all the YouTube stuff like make it so that you can only have like the search bar and only the video that you're watching you turn off the comments you could turn off recommended videos you could turn off the like the recommended like page like it's it's amazing this is so great for when I'm like doing like research and things and I can just you know go on there and not get distracted and get pulled away from my focus by another video that's trying to get my attention so great stuff now I want

to talk about um conscious consumption and I've talked about this before but but what all I'm going to say here is like for the people who need social media for a business because a lot of you guys your goal is to be like you know YouTuber or like get big on Instagram Tik Tok whatever it is right and those of you who don't have like a serious addiction to your phone that are going to keep social media what I would say is that I think that you should make new accounts and then only follow certain

people that are like congruent to your goals and again I will allow you to keep YouTube as well but only only if you use it for educational purposes because when you're trying to you know focus on this one goal let's say you're trying to be like I don't know Drop Shipping for example you should only be consuming content that's going to help you drop ship you don't need to watch like other YouTubers that are like you know not related to what you're doing it's like just purely entertainment you don't need that it's going to distract

you from from what you actually need to do especially if it's on the same feed that you use for research is going to pull your your focus away if you look at the age of my YouTube channel you'll see that it's like it's I made it earlier this year maybe like February this year I think is when I actually made this YouTube Channel I have another Channel but it's like this channel is the one that I you know like I strictly use for like you know when I'm trying to be focused I'd say maybe pick

a few people that you want to consume content from don't be consuming from like everybody on the face of the Earth just pick like five people or so that like you really got into um you know I really like I really like Beados kolian I like Hamza I like Dano I like Jack denmo I like who else I like Andrew Kirby you know but those are just like my people that just self improvement so what ever just pick the top five people in your Niche and then your Niche your you know whatever whatever it is

you're trying to learn about for the year and then stick to them also Ali abdal to is great now the next thing that you can do to control your attention fix your environment you need to make all of your environments optimize your productivity I'm assuming that most of you guys are probably doing some kind of indoor work you know unless you're like going you unless like your goal for this year is to like get in shape or like go to gym or something like that and this is not going to be that relevant to you

the idea is to make your workspace as comfortable as possible with without making it feel like a place of relaxation and comfort because when you're sitting down to do your focus work you don't want to be in that mood of like relaxation and just vibing right because it's like I know that you guys really love my blanket but it's like but it's like that's about you guys you know I know you guys think that like my room is like super chill and stuff but like it used to be a lot more decorated I used to

have posters all over here I used to have anime posters all over the walls and stuff you know I have some pictures over there but the rest of the wall is just blank and that's because I don't need all these things like taking my attention away from me while I'm trying to work and same thing for my desk my desk is very simple it's a very simple setup I just have like my sticky notes I have like a few you know I have a few like bobbleheads but it's nothing too crazy Funko pops and I

got the I got the Kurama and the uh actually I wonder if you guys even know who the other guy is I'm not going to say his name and then I have all my books and stuff so it's pretty it's pretty minimalistic straightforward it's not the prettiest I know my cable management is go is God awful I know but I'm working on it not really the next way that you need to fix fix your environment is you need to just eliminate all your distractions so like I said some of the distractions is like the you

know making your room as comfy as possible like you know you don't want you want it to be like a work mode you don't want to be super depressing but you want it to be comfortable and optimize your productivity but you need to also eliminate all the distractions so so like if you have a PlayStation or something or like Xbox whatever it is like if you have like a computer that's like strictly for gaming right or like you have a bunch of games on the computer and you know that you're going to take a break

from it for a while unplug the the games unplug the you know Xbox PlayStation whatever it is get rid of the switch like just remove it from that area or put it out of sight because the easier that it is for you to use it the more likely that you're going to do it it's the idea of bringing friction in between you and the bad habits so just so for me personally I have my PlayStation underneath my TV stand all the way pushed back wrapped up it's like I haven't used it in months right and

it's just sitting there collecting dust and I don't even like think about it you know because it's like it's out of sight out of mine you know it's like just having that layer of friction in between you and the bad habit is going to be it might just be just enough for you to not do it this it doesn't work for all habits but it works for a lot it's the same thing for the TV if you have a bad problem with just sitting down and watching TV or like even your bed for example if

your workspace is your room and you have like a super comfy bed like like like you just you just want to sit down and just like get all covered up every single time you come home from school or work you just want to you just want to get all toasty and your bed is all nice and warm you don't want to sit on your bed to work that's definitely what you don't want to do because then you're just going to fall asleep or you're just going to scroll on your phone cuz like you're going to

associate your bed with relaxation you don't want to do that you want to have a spot that is specifically designed to work put hide your TV remote unplug the TV move it to another room sell it if you have to I tried selling my PlayStation a few months ago actually but nobody wants it it's still on Marketplace so all you have to do is just eliminate all your triggers and if you really can't do any of the things that I'm saying to you go to like the library just go to just go work somewhere in

public when you're working in public you literally have no choice but to work you can't just sit there and just like I mean you could scroll on your phone but you probably don't want to because you're you're there to work I like to go to the library I like to go to Barnes & Noble and I usually like impulse by a book or I'll and I just sit at like the Starbucks there and I'll just and I'll just you know do my work whatever it is and it's just nice and relaxing in you in that

like coffee shop Mode work you know what I mean it feels it feels fun you know it's actually kind of fun to you know go to a coffee shop and do some work maybe I'm just weird I don't know another thing is like it's even better if the place is actually far from where you live because you have like no choice but to really get some work done cuz it's like oh I treed all the way to the library like I'll walk to the library and it's like okay I treed all the way here now

I really have to get some work done or it's like I'll go to the Barnes & Noble that's like 25 minutes away and I know for some of you guys it's like that's like nothing but for for me I live in Rhode Island right so it's like I don't you know that's that's far that's far so I'll go over there then it's like okay I'm already here I have to get some work done another trick that you can do if you're like crazy is you can you know don't bring it's like don't bring your uh

your charger you know for like your laptop for example and then you have no choice but to get your work done before that battery runs out just experiment and figure out the best ways that you can work properly and again I'm going to help you with your deep work sessions later on in the video and another thing I just I know kind of touched on it but I need to talk about video games for a second if you really need to watch a video to fix your life for 2024 you have no right to be

playing video games I know that like that is like a big thing it's very you know like like oh know there's like a whole argument it's like you can play a little bit of video games you you maybe you shouldn't play video games you know I'm in the camp where it's like if you aren making progress towards your goals you shouldn't play video games I think that video games a waste of time for me personally right now where I'm at in my life and I just don't think it's useful I love video games I like

I I really want to play Ghost of sushima right but it's like I don't do it because I like I don't have time you know like I I just don't give myself time to because I know that that's not benefiting me in my life right now maybe when I'm like Rich one day and I'm making like I don't know like 20K a month then maybe I'll have like an hour of video games every week or so right but it's like as of right now I don't deserve to play video games and if I don't deserve

to play video games you probably don't either cuz video games take your take your thoughts away from the things that actually matter and I know there's probably going to be some kind of backlash for this one but it's just the truth all right so we are moving on to principle number three and that is to control your money and it all kind of comes down to saving your money and spending it wisely you don't have to only save your money you could spend it but you need to spend it wisely and I'll explain that in

a minute stop going out on weekends and spending a bunch of money it adds up very very quickly especially if you're spending like upwards of like more than like $50 every weekend you know if you're a young person you go out on the weekend you spend maybe like 50 bucks hanging out with your friends getting food and things like that it's fun but it adds up very quickly the idea is to just stop spending money on things that aren't going to benefit you even not on the weekends just things through the day-to-day Life Like That

Snack you you get on the way home from school every day at the cenia store or something stupid you know what I mean it's not worth your time it's not worth your money stop just stop buying it plus if you're properly controlling your time and attention the first few principles then that means that you're probably not going to spend as much money anyways cuz you're not going out with friends spending ton of money on like drinks food things like that and same thing for attention you're not giving attention to things that like really really want

your money you know what I mean you know you're not going to impulse by that like by like one random thing that you see on Tik Tok that's like for like I don't know timu or Alibaba or whatever so when you value your time and attention think about it like saving money for your future self time and attention are way more valuable than money because they are needed to create more money I am very maticulous about what I give my time to and what I give my attention to once you control your money you can

use it to your advantage and here's what you should spend your money on so you know we all heard the thing like time is money and what you can actually spend your money on is to give yourself more time so you can make more money really some one of the only things you should spend your money on besides like surviving is freeing up your time so for example when I started this channel I was working a full-time job and I was waking up at 4:00 a.m. going to the gym actually no I was I think

at this time yeah I was waking up at 4:00 a.m. going to the gym and then I would go to work at 7:00 and then I would get out of work then I'd do all my focus work and then I'd go to sleep that was like my whole schedule for months notice how there's no time in there to do anything else besides you know work and work right I didn't have time to cook every minute counted and cooking just takes way too long if you want to eat healthy at least but I wasn't going to

invest a ton of money into junk food either because I knew that my brain wouldn't like that either so what I did was I invested my money into a meal plan service it's called mega fit meals and no this is not sponsored Mega fit meals if you want to sponsor me hit me up yeah this is the one that I chose and it wasn't cheap but it was quality I was spending upwards of $170 a week on food and that was only for two meals a day 5 days a week so that wasn't even like

the full week but it was like it was like healthy unprocessed meals that were like high protein um in like decent carbs it had had pretty good macros you can actually choose your Macros too so it was like it was a pretty good meal plan service right but it was it was not cheap but I paid paid for it because I saved a lot of time just having a meal a meal that was like came to me fresh and I could just pop it in the microwave and I could have them for the entire week

not even think about what I'm going to eat you know wasting you know just wasting my my my mind my My Brain Points as Hamza likes to put it h on just random decisions of like what am I going to eat today what I'm going to eat for dinner what am going to eat for lunch what I'm going to e for breakfast when you have to do these things it's like that's just it's just taking attention away from your mind and it's taking taking a lot of time away too you know I would so I

would eat these I would eat the meals lunch and dinner and then every morning for like 4 months I would eat oats every single morning just oats oats oats and fruit that was it no snacks so spend your money to free up your time it will be worth it trust me and the only other thing that you should spend your money on is education use your money to buy books courses join a community whatever it is maybe pay for mentorship really anything that'll help you improve your knowledge maybe even like YouTube premium so you don't

have to sit through those stupid ads this is how you're going to expand your knowledge is by in you're literally by investing in education you're investing in yourself that's exactly what that is I pretty much like like I said I like impulse buy books I have so many books over on my thing right now I'm going to need to get like a bookshelf I have a ton of books in my Apple Books I have I have like podcasts that I listen to every day it's like I like that is like my new thing now is

just I I read like I went to I went to Barnes & Noble the other day day to get my grandmother a gift card and then I ended up impulse buying um Marcus aelius meditations and it's like so it's like whenever I see like a book that like I've heard of and it's like someone has said like you know like this book is good they mention it I hear like a quote from it or something like that then like I see it then I'm just like hey why don't I just buy it I'm not going

to spend it on anything else you know what I mean so just I just buy books and then I just read them and now I make videos like this so spend your money on yourself educating yourself just spend your money on saving your time and then improving your knowledge investing in yourself and maybe like you know health things like that too right like investing in like a gym membership of course you know invest money into that that's worth it all right so we're kind of moving a lot faster than I thought we are already on

principle number four and that is to control your health now I'm not a health expert I am not a personal trainer I'm not a nutritionist but I do have some basic knowledge because I have common sense now in the common sense is that you live in your body fulltime it's the vehicle that you use to navigate the world that we live in therefore you should be investing tons of time into learning about how to take care of it properly for your own health and also for your looks and yeah contrary to popular belief looks do

matter they matter to ourselves and they matter to other people because there are only two types of people in this world people who judge others based off of their looks and Liars if you aren't in shape and you need to fix your life you don't eat healthy any of that stuff you're just like you're in garbage shape and you feel terrible all the time and you're in this position where you need to fix your life forget everything else that I just said and focus on Fitness it will improve your health it will improve your mental

health seriously like don't underestimate that it will improve your mental health if you did nothing else and just went to the gym you will improve your mental health I promise you and that'll also improve your attractiveness outside and also inside too when you have better mental health you're more confident it really it really is that simple it is just by far the best way that any body can improve themselves but regardless of your goals for this year you should be doing some sort of exercise regularly I don't care if it's going to the gym or

if it's like calisthenics if you're running if you're like roller skating for all I care biking whatever it is you want to do jump ropes anything I don't care just do some sort of exercise like on a mostly daily basis every other day basis whatever it is whatever it takes to get you in you know in shape or just active do it the more you exercise the more logically you become leading to more mental Clarity you're going to feel a lot better and that's because all of those Feelgood chemicals that get released when you work

out no matter what time of the day that it is and if you have seriously no idea anything about going to the gym then I made a quick guide about how to you know what you need to know about going to the gym for the first time it's not a whole workout routine I'm not a personal trainer like I said if you're scared of going to the gym you can watch that video just so you guys know like I got really consistent in the gym earlier this year around like May is when I started to

go to the gym like consistently like I've been going to the gym for a while now but like I was never consistent so I started going very consistently in May and I just don't miss workouts anymore like I just don't miss workouts like I I think during that time I've missed I think maybe like five workouts Max right like scheduled workouts I missed five and that because I chose a like a time and in like days that were as easy for me to go as possible just so I can get consistent I'm not on some

crazy like like crazy split I'm not a bodybuilder or anything I'm just consistent very consistent even when I had an injury at work and I hurt both my shoulders and I'm still recovering from it I started running there is no way that I was going to just sit around doing nothing so moving on you also need to get your nutrition in check again I'm not a nutritionist but I have common sense and the common sense says to stop eating junk no more sugary drinks no more snacks that zap your focus and just destroy your brain

I literally used to eat a whole bag of Doritos by myself while playing fortnite in my room in the dark at like 1000 p.m. like in one day and I did this quite often what you need to understand is that anything that gives you pleasure today will give you pain tomorrow and that whole combination of things that I just listed off gave me pain tomorrow like literally I had back pain from how much I was playing I was sitting in one of those stupid like banana shaped chairs that's like terrible for your back and and

I like I I'm like why do I have back pain idiot so the idea is just eat actual foods like not like Ramen noodles that's not real food the easiest way that you can start eating significantly better than what you do now is to just start eating more single ingredient foods and single ingredient foods are usually things that aren't processed they also tend to be more nutritious with less calories so so my diet mainly consists of nuts eggs chicken beef fruits vegetables oats rice and fish like it's just like when I list those things out

to you how do they sound they're just single ingredient foods not processed they're healthy and if you know how to cook or you learn how to cook you can make these things taste really good or you can also use the meal plan services like like I said mega fit meals it's all completely unprocessed and again it's not smard but this is it like it's that's why I chose it is because it's all completely not processed there's no artificial things there's no preservatives anything it's completely healthy it's all single ingredient foods and it tastes pretty good

another thing is drinking I pretty much never drink anything other than spring water and yeah I know it's it's plastic bottle yeah whatever I don't have time for all you biohackers but if you want to drink coffee just don't I don't know just don't sap it with like extra sugar and cream and stuff like that you you already know that's not good for you just drink the coffee and get to work eating healthy is just using like kind of common sense I guess it's not really that common sense a lot of people just don't know

what's healthy but like just do a little bit of research and just kind of Follow that like single ingredient diet and just you know read the back of your of your foods and just decide hm how many of these things can I not pronounce and then just make a decision based off of that another thing that you can do is you can try fasting you know if you're trying to lose weight it's very good to fast I do intermittent fasting but it's because I do my focus work in the morning and I find it I

find my work to be significantly more quality when I'm fasted that's just my personal choice but you can try it you know you don't have to waste time in the morning you can just get straight to work so wow yeah that was that was a lot quicker than I thought those are the main four principles of Monk mode that you need to follow if you want to make growth in whatever area of life that you choose but for the absolute legends that actually made it to this point in the video wow I congratulate you you're

amazing most people clicked off by now but you're a homie so I appreciate you and this is the stuff that's going to put you leagues ahead of everybody else who clicked off the video by now and I really mean that first thing that you can do is hold yourself accountable and you can do that by joining some sort of self-improvement Discord and you don't have to join mine I have one but you don't have to join mine you can join Dak demos you can join Hamas um um you can join like I think the pretty

there's rough you can join roughs there's there's tons of people who have discords out there there's um there's my friend looking fresh as is there's his in there there's all types of discords that you can join there are free communities that you can join to talk to like mind individuals in mind you can share your wins with us in the main chat there's going to be a monk mode section after this video is released for people who are on monk mode you can update us about your Fitness progress talk about books you're reading we have

a book section there you can share quotes we have a section just dedicated to good quotes can ask for advice we have forums and tons of other stuff that we have in there having a connection to like-minded people on the same Journey as you is going to help you stay motivated because how many of your friends are actually on self-improvement crickets and it's the same thing for me I don't have any friends that are on self-improvement the only people that I actually found on self-improvement were online and that was through the Discord and also just

being a YouTuber like I just I met people like I like one of my closest friends right now is aiz from looking fresh I never would have met met him if I didn't hop on this journey but it's like now that I I can talk to him about all this stuff it just it just helps me stay accountable and if you're a young man who wants to like glow up like like like physically and mentally whatever go check out his channel he has some great insights great advice like he knows what he's talking about he's

helping me hop on like a a skincare routine because I don't know anything about skincare he's teaching me things that I've literally never heard of before another thing that you can do to keep yourself accountable and this is like almost like a cheat code is to start posting online when you post online you're like your progress there are people that are going to be sticking around for that progress and you're also going to learn a lot faster when you do so too like I know there's this one guy there's a couple guys actually who like

who just post their like their uh their videos of them like uh trying to train their legs to become Rockets you probably know that guy I'm talking about he's like all over shorts he's like trainer like he's training his legs to become rockets and he's like day by day he's like there's no way that guy is going to miss a day now because he's like he's all over social media and everyone like wants to see his journey you know what I mean it's like that is a great way to stay motivated and it's a great

way to improve because you're teaching other people my self-improvement skyrocketed the moment that I started this Channel and I really really mean that if you want to be uh you know some kind of influencer or Creator whatever you want to call it then start posting online about your about your progress even if your goal isn't to become you know a Creator you can still do it it's still going to help you stay accountable and you might find another passion so it's just something to think about so this is where we get into like some high

Lev stuff right so next thing that you want to do is you want to develop a routine and probably a strict routine and it's going to consist of a just a quick energy generating morning ritual and a very relaxing nightly ritual that like those are the two really important things and then you also need the deep focus block and of course there's other things that come in between that twoo but those are the three main things you need to worry about your morning ritual actually starts the night before the idea is to have a nightly

ritual that you can do between like the last hour that that you're awake to when you're falling asleep sleep that that is going to make you relax and get you ready for the next day so stop eating you know 3 hours before you go to bed stop drinking 2 hours before you go to bed stop using you know screens 1 hour before you go to bed I made a whole video about this those are the things that you can do to kind of help you wind down and then you just want to do some stuff

that's going to help you get relax for the night that'll be my time when I'm like not like you know doing some Focus work or like reading some like intellectual stuff it's like it's like I'll just read like a comic so like I'll read right now I'm reading bone I have the full addition right now I have this big old book and like this was this is going to keep me occupied right that this but this is in that last hour from like 7 to 8 when I'm going to sleep this is when I I'll

read a few pages of this that's it so have a good night ritual that isn't like you know watching TV or playing video games pretty much and of course make sure to brush your teeth and then you need to have a energy generating quick morning ritual that's going to help you jump start your day now you don't need to have some kind of crazy millionaire morning routine I don't do that you don't need that it's a waste of your time nobody actually does those those are for people who just don't work really it should just

consist of like waking up drinking water I think you should drink water first thing in the morning right when you wake up I keep a bottle next to my bed and I just chug the whole bottle of water and then I go into the bathroom I wash my face I'll come out do a little bit of reading to kind of turn my mind on and then I will just get right into work I'll like plan out my day actually take like 5 10 minutes plan out my day and then I get right into work that

is it I don't have any special morning routine I'm not going to make a morning routine video like some of you guys asked there's nothing special about it I just work I get up I brush my teeth wash my face I work that's it you know medit I've tried meditation in the morning I don't like it because it's like then you're you get all sleepy again you want to fall back asleep plus it's like for me I just want to get right into work as quickly as possible when I try to like try when I

try to like do things that aren't related to work in the morning then it's like I just get aggravated and I just want to get right into the work maybe do some stretches to kind of help you you know wake up and things like that just just quick stuff what works for me not might not work for you so that's why you have to experiment my morning routine doesn't stay stagnant you know I I experiment with different things all the time I used to do cold showers I don't do that anymore you know so it's

just like but I might end up doing it in the future so it's like it's really just whatever my morning routine is probably going to change 6 months from now but the idea is probably just keep it less than an hour that's what I would say just keep it less than an hour probably don't need more than an hour to get ready for your day and the next thing is to schedule your sleep and wake times around the times that you were the most busy so what I mean by this is that you want to

be going to sleep and waking up at the same time every day no matter what including weekends and work days school days whatever it is because it's just going to mess with your circadian rhythm if you don't do this so the idea you know a lot of and a lot of people like to say like you know I have work this day I have school this day then just like for example if you let's say you you can wake up at 6:00 you have school work whatever it is at like 7:00 7:30 8: whatever it

is and maybe you have like you know like a part-time job afterwards or something right so it's like then you're working till 88: you can go to sleep by 10:00 there's no reason why you can't be in bed by 10 so it's like from 10: to 600 you're sleeping right it's like you have no time in your day right but it's like as long as you're getting that good sleep and the next day when you don't have as many obligations then you're going to still follow that same routine and it's going to become part of

your Cadian Rhythm you know and a lot of people like to just like sleep in on the weekends but weekends don't exist weekends is just is a social construct you know Alex arosi is is like is like the guy who like invented this idea of like you know weekends don't exist right because and he's right weekends are actually your most valuable asset especially if you have some kind of obligation like a school or a job whatever it is weekends are going to be your biggest asset they were for me and don't sleep in on the

weekends because that's just like why would you sleep in on the weekends there's no point you're not getting you're not really getting any better sleep me personally if I try to sleep in past like 7 then my back hurts for like the whole day and the next day I can't sleep past 700 anymore I just can't do it woke up at 4:00 for months and then I woke up at 5:00 I wake up at 5:00 now and you know during my school years and things like that I was waking up 5 5:30 so I've just

I've been doing this for years the next thing that you need to do is you need to have a scheduled daily routine and of course this is going to consist of your your morning and nightly routine but the things that are in between it too it's essentially just a list of tasks that you that you either need to do or want to do like on a daily basis it's a daily to-do list that doesn't need to be followed perfectly but should be adhered to as best as possible and it's especially beneficial when you don't have

other things to do you know you don't know what to do you can just check your you know you can just check your to-do list this is especially beneficial for the people who find themselves wasting hours of their time for those people it should be strictly followed so there's two methods to do this and I've done both of them and it is like this is like this is like the cheat code to like make any kind of change in your life to like make more progress towards anything make make better habits break bad habits anything

like that it should just have your day written out so you can do one you can do one of two things or both you can pick up a little notebook this is a field notes you can use like any other one I'll link a bunch of them in the description if you want you can just go in here and you can just list like actually write a physical to-do list with like circles so you can cross them out as you go about your day and I used to do this for months when I was at

work like right before I went to sleep each night that way I would know what I was doing exactly for the next day and I would be as specific as possible and I would write out my whole morning routine my whole nightly ritual everything inside of it and then every other task you needed to do I was never not doing what I needed to do so when you right before you go to sleep just write out like wake up 5:00 a.m. brush teeth drink water whatever it is whatever it is that you need to do

write out your whole morning routine do it every day and you will be able to make it a habit by checking it off plus it's just great to have a little notebook on you you can just write stuff down really quickly the next things that you can do is you can make a very strict Tim table this is what I do now because I don't go to like work anymore like I I like I I I work at home now so it's like I don't need to carry this around with me everywhere so it's like

now I just have a time table that I can default back to whenever I want to so this is what my Tim table looks like right now okay so kicking it off we got the morning ritual that is just drink water wash face brush teeth read and then that's my morning ritual I give myself like you know 40 minutes to do that you know so it doesn't take that long usually I should probably update that takes about 30 minutes 40 minutes if I'm just taking my time just you know just waking up and do some

reading whatever it is then I will do a little bit of like stretches and Mobility so I'll do some like stretches to help with my shoulders and then you know whatever else I need to do just kind of help me like get all loosened up for the day maybe do some push-ups if I remember to and from 5:50 to 6:00 I'm doing my daily to-do list this is just me planning out my day I dedicate about 5 to 10 minutes to do this and it helps me stay on task every single day the most important

5 minutes of my day then from 6:00 to 8:00 a.m. I'm doing my focus task it's just you know whatever the project is for that day usually it's just writing the newsletter I spend about 2 hours doing that and then I'll take a short I will take a short break I'll get some sunlight drink some water maybe maybe if I'm really feeling it I'll like I'll take a walk I go on a like quick 15 20 minute walk sometimes 25 minutes to kind of clear my head then I'll come back and I'll do another Focus

block of about about 2 hours a little under two hours of focus work whatever the task is usually it's the current project I'm working on from 10:00 to 11:30 I will work out do stretches shower wash my face all that fun stuff that's like my working out time and then from 11:30 to 12:00 is when I eat the first meal of my day from 12:00 to 12:30 um I kind of have it written there in there to like study Arabic but I don't always do it at that time I'm trying I want to learn Arabic

so so I I dedicate about 30 minutes to do that each day this is kind of like the break period where it's like I've done all my main work for the day so I can kind of do a little more relaxation but all that's going to change you know this next year coming up because I'm going to be like in like monk mode V to so then from 12:30 to 2:30 I will like go on a walk if it's nice even if it's not I'll go on a walk or I'll just read I'll read something

listen to audiobook on the walk or I'll just sit in my room and I'll just read something from 2:30 to 4:00 I will do like a quick second work block you know whatever little task that I need to do that's not usually usually it's not like super deep work it's like whatever I need to do like like update something or like send some emails or whatever it is I need to do sometimes I just don't do this work block um because I'm usually some sometimes just doing something else um and then for 4 4 to

5 I have um some time to do some more reading or like study a course whatever I'm doing you know whatever I'm like focused on I'm learning then that's kind of like that dedicated time to learn it's a good hour and then 5:00 I eat my dinner and then from 5:00 to 7:00 it's kind of just random stuff again meditation reading small tasks add notes into notion um you know some free time whatever it is usually I'm doing some phone calls or it's like I'll be hanging out with a friend or something and going out

to get dinner the afternoon is kind of interchangeable you know depending on what it is cuz I take you know I take coaching calls I take clients and things like that it's like I it's not the same every single day but it's like this is something I could default back to if I need to and then from 7:00 to 8:00 is a night ritual plus sleep so my night ritual is just me just brush teeth do some stretches I'll do a brain dump Journal about about my day whatever I'm thinking about update my habit tracker

I'll do a little bit of reading like I said reading the comic and then I will go to sleep and that's pretty much my whole day I have pretty much like I said I have every hour written in here it's not I don't follow this I don't adhere to this every single day perfectly but if I don't know what to do I will once I look at this you know this is a cheat code to just stay on top of things and going into the new year I'm going to have an updated one of this

and I'm going to follow it very strictly all right so this is the fun stuff the Deep work block this is for those of you who like need to do some like kind of computer work some focused work maybe you're starting a YouTube channel whatever it is you're making music whatever it is is that you want to do this is this is going to be the most important part of the video for you so the Deep work blocks are going to be where you're doing the most important and purposeful tasks each day it's just essentially

that that set time of day that is strictly scheduled for productivity all you need to understand is that productivity is just getting from A to B as efficiently as possible that's all it is productivity is not working for 16 hours and then bragging about it online cuz that is a good way to burn out and then get discouraged I say that if you can dedicate 3 to 5 hours of focused work a day you're golden that is amazing and if you can't and you have to do less than that then that's also fine wake up

a few hours earlier than everybody else at your home because you probably live with people so that nobody else can bother you and you can have the whole world to yourself at that time I wake up at 5:00 a.m. and I do most of my stuff because my family is loud most of my videos are recorded at like 5 6 7 in the morning not this one this one's in the afternoon actually but in the morning the world is mine and you can do this this at night too if you'd like but for most people

morning is going to be the best time to do this and once you have a time set for focused work at least 2 hours then you have to get ready for work doing some of the things that we talked about previously so you do your morning ritual and then make sure that your environment is optimized for Focus put your phone under your pillow I like to put mine like underneath my blanket so it's like out of sight out of mind or in another room if you really need to turn off all the notifications put your

computer in black and white whatever you need to do and get ready to plan your day like I was saying earlier after I do all these things in the morning then I sit down and do my daily to-do with the most important 5 minutes of my day so my daily to-do is just the most important task that I need to do during the day that's like the most purposeful tasks I list those out those are what I prioritize and then underneath that I will write down all the shallow work tasks the non-e work tasks that

like I can get to later on or aren't as important they're not as lever moving differentiating those two things will help you actually get what really needs to be done during the day because if you want to start with those shallow tasks you're going to end up procrastinating doing the harder tests later on in the day it's better to just do those hard things first thing in the morning and then get to those things when you have the time to then I do what is called resistance training this is where I write down all the

things that could potentially stop me from getting the work that I need to do done and it's what I can do to ensure that I do get my work done so for example like YouTube and Discord I'll write down like okay what is what is going to bring me resistance YouTube what can bring me resistance Discord or like what can I do to stop these things put my put my computer comp in black and white keep it on black and white I can turn on unhooked all these things will help me stay on task so

then me personally like I'll get to work I'll work for like 2 hours then I go go for a quick walk then I'll come back do some more Focus work and then go to the gym and then the rest of my day is kind of just whatever I want right but you know we're not doing that this we're not doing that now because it's monk mode season and I understand that a lot of you guys had different schedules than me trust me I understand that but I was doing this same kind of thing when I

was working a full-time job it was just in less time this YouTube channel was built on like 2 hours a day I would still wake up early and then plan my day and do those priority tests and that's really all you need for a fulfilling day it's just making some kind of progress every day towards something I work every day seven days a week just get my work done first thing in the morning and then that's it when you're doing deep work you need to understand the concept of quality rest cuz what are you going

to do when you're not working you know well quality rest is essential to prevent burn out because engaging in deep rest every single day is a lot more beneficial than just working for 16 hours and I'll explain why but again this is mainly for people who have a little more time on their hands if you're like a student like you're just you're living at home and you have a little more time um you know I wasn't like this at the start when I was working my full-time job the only thing that I was doing outside

of work was working so if you're in that position where you have no choice but to work and you don't have time for this quality rest time then don't focus on what you need to do yeah you might burn out a little bit but it's kind of required I had a whole hustle grind set Arc earlier this year and it was needed to get to where I'm at now so for people who have a little more time on their hands it's okay to work all day occasionally when you're really into something you know you're in

that deep Flow State all day those days are very fun you know but it's not good to do it every single day it's why you need to take quality rest with quality rest you'll actually perform better during your focus work blocks because you'll be more rested and you'll come back with way more clarity for what you want to do and this improved performance is actually thanks to What's called the default mode Network and the default mode Network activates when you're not engaged in work think about it default mode Network you're defaulting back to this network

of your mind contrary to Common belief your mind is actually just as active during rest than it is during time that you're working when I found this out I was like wow that is crazy that means that our minds like even when we're not engaged in work it's doing extra stuff like the server is running in the background the entire time even though it's not actually doing anything think about like when you when you put like your computer or something is on sleep mode right or like your phone is on sleep mode right it's like

it'll do those not notifications for you it'll do like it'll like take phone calls it'll like keep like you know the clock the clock is still running all these things while your phone is is off and you're not actually using it that's like our mind it's it's working 100% of the time even if it doesn't seem like it so like think of shower thoughts for example how many times have you been in the shower and then you have like an amazing idea of like you know maybe it's like an argument from 3 years ago that

like you like wow I should have said that you know or it's like something random like when you're working and then you you you take a break from work and then you come back and you're like like no no you take a break from work and you're in the shower you're like you have that amazing idea and you want to write it down immediately that's what I'm talking about that's a default mode Network coming into play I usually have all my best ideas for like the YouTube videos pretty much all my YouTube videos start in

the gym so just do anything that isn't work or instant gratification activities take a walk play some sports go roller skating hiking meditation cleaning anything that's not work just take some time off to do something else it doesn't have to be like doesn't have to be like a like you know have to be like a couch potato but you can just do something unrelated to work and that is actually going to be quality rest for you it would be preferable if you could find activities that make you leave your house because you don't want to

be stuck inside getting no sunlight for months on end like me just kidding I go outside I go on multiple walks throughout the day like if I can I'll get in like three walks a day and those are the days where I feel the most like fulfilled plus taking part in these activities with friends can make them feel even better sometimes I'll go to the gym with my friend or like um you know I love going roller skating so I'll like I'll I'll talk to people when I'm when I'm going roller skating um just doing

some kind of wrestle activity that's not work and doing it you know socially like that'll be that time where you can like hang out with people and actually um you know communicate with other humans plus if you plan on creating content this year you're going to have to consume content anyways all the best not all the best ideas come from you consuming content and that being in your mind and then the default mode Network kind of like munches on those ideas and then gives you like a whole new perspective you need to expand your world

View and knowledge so you can create better content so just have some dedicated time each day for Quality rest that way you aren't burning out now we are getting close to the end of the video it's been nice it's been nice talking to you um you know we we all want to succeed for 2024 and hopefully there will be a lot of people who watch this video but unfortunately plot twist only some of you guys are actually going to make it a lot of these people who who are watching right now are not going to

actually take this advice and they're not going to make any progress and I'm sure like a lot of you guys are sitting there thinking you know like he's not talking about me this he's not talking about me right now you know but it's like I mean I think it's very impressive that you made it to this point in the video but it's like a lot of you guys aren't going to take it seriously and that's very unfortunate you know you have to decide if that person is going to be you or not are you going

to benefit from this video or are is this just going to be another video that's going to get you motivated for the new year and then you're not going to make any changes you need to decide if that person is going to be you if you embark on this journey of monk mode and you put Focus effort towards the things that you want to do for 6 to 12 months like I have you will achieve your goals or you will get very you will make insane progress towards them you will come out an unrecognizable person

I am a completely different person than I was at this exact day last year completely different person I am self-employed I am in better shape I'm confident and I'm excited to attack my days with a sense of purpose every day that is not any of the things that I could have possibly said last year this time and I'm not saying any of this to brag to you guys I know it sounds super egotistical the way I'm saying it but I'm saying it to show you that it gets better things get better but you have to

make it happen good things don't come to those who wait that's cap good things come to those who deserve good things and if you ignore the things that I'm saying right now and you keep on doing the things that you're doing then you don't deserve good things and another last thing is um like how long should you be in M mode well it's kind of however long you need I mean I've kind of I guess you can kind of say according to the this like thing that I've been in monk mode all year you know

um some things have changed like I went from working full-time to being like you know fulltime on my business so it's like now I have more time during the day but I'm going to be kind of doing like a kind of V2 mon mode kind of following this the same stuff but just working a little more hours that's all so this is kind of just a lifestyle that I'm living right now you don't have to go as Extreme as me you know whatever whatever however long it takes for you to get to your goals but

I think that if you stay focused for like you know 6 months or 4 months whatever it is you will make insane progress towards your goals and like I really mean that so that is everything that you need to get ahead of everybody else in 6 to 12 months by doing monk mode following the four-step protocol and I'm just if you're here very impressed that you made it to the end I know you're going to do great things and you know try out 14 days to purpose um that is a free journaling challenge that'll help

you with self-improvement these are the things that I I put together over like the course of a year um all the kind of ideas that that like really stuck out to me in my self-improvement journey that I wish I would have gave to myself when I first started so check that out it's completely free uh join the Discord to stay accountable we got thousands of people inside of there also sign up to the newsletter so you can you know make sure that you keep in touch with me I can keep in touch with you that

it was everything that you need to get ahead of 99% of people in 2024 good luck to you and see you