Lightnews — Scholar-powered news

Brad Stulberg @bradstulberg.bsky.social · Jul 17

Thinking about the work is not the same as doing the work.

Excitement about the work is not the same as doing the work.

Talking about the work is not the same as doing the work.

Only DOING the work is doing the work.

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Brad Stulberg @bradstulberg.bsky.social · Jul 16

Decrease blood pressure.
Lower stress hormones.
Enhance respiration.
Improve sleep.
Promote creativity.
Dampen anxiety.
Strengthen humility.
Restore perspective.

No drug can do all of this. Spending time in nature can.

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Brad Stulberg @bradstulberg.bsky.social · Jul 16

Anyone can work a ton of hours. It can be a sign of dedication but it can also be a sign of insecurity and lack of confidence. Performance has little to do with how MANY hours you work. It's about what you do IN those hours.

Quantity independent of quality is nonsense.

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Brad Stulberg @bradstulberg.bsky.social · Jul 15

To stay on the LONG path of progress you've got to hold (and harmonize) competing ideas at once. This is so important.

Stress AND rest
Seriousness AND fun
Self discipline AND self-compassion
Solitude AND community
Success AND failure
Caring deeply about goals AND non-attachment

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Brad Stulberg @bradstulberg.bsky.social · Jul 15

MOVE YOUR BODY. Aim for at least 30 minutes every day. More is better. Walk. Run. Lift weights. Dance. Garden. If possible, do some of this outdoors. Whatever you do, don’t be a hero. Start small. Consistent effort compounds over time. Inertia is real—it works in both directions.

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Brad Stulberg @bradstulberg.bsky.social · Jul 14

Hard work is supposed to be hard. That's the point. What you work on works on you.

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Brad Stulberg @bradstulberg.bsky.social · Jul 14

Be intentional about the people, places, and things with which you surround yourself. They have a massive influence on what you do and how you'll be.

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Brad Stulberg @bradstulberg.bsky.social · Jul 13

Toughness is about doing the hard thing because it’s the right thing. Sometimes this means putting your head down and grinding it out. Other times this means backing off and asking for help. Toughness lives on the inside. People who don’t act tough may be toughest of all.

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Brad Stulberg @bradstulberg.bsky.social · Jul 12

There are people out in the world doing amazing, inspiring things. Climbing big mountains and winning races, yes. And also couples staying together through think and thin. Single parents raising their kids. People conquering fear by being themselves. All kinds of strong. 💪

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Brad Stulberg @bradstulberg.bsky.social · Jul 12

If you want to be really good at something you have to be willing to fail. Being will to fail is easier when you have a strong sense of self. Having a strong sense of self requires not identifying with the outcomes of your efforts.

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Brad Stulberg @bradstulberg.bsky.social · Jul 11

Something few people understand is that peak performance generally comes from a place of love not fear. A big, fierce, and open heart lends itself to breakthrough.

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Brad Stulberg @bradstulberg.bsky.social · Jul 10

Arrogance sits on top of insecurity. Confidence sits on top of evidence.

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Brad Stulberg @bradstulberg.bsky.social · Jul 9

If you want to have the strength to go hard you must also have the strength to go easy.

Over the long haul, consistent efforts compound in whatever you do—whether it's running, writing, or managing a team.

No need to be a hero. Gradually increase the load. Adjust as you go.

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Brad Stulberg @bradstulberg.bsky.social · Jul 9

5 mental habits that work great—until they get in your way:

1) Grit—until quitting makes sense
2) Trying really hard—until it becomes a barrier to flow
3) Routine—until you get overly attached
4) Discipline—until you need a break
5) Self-monitoring—until it spoils fun of living

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Brad Stulberg @bradstulberg.bsky.social · Jul 8

Pro tip: make a "Bullshit List."

Take some time each month to write down all the stuff in your life that is bullshit—of little to no value. Then, commit to cutting it. This might be hard at first, perhaps even cause angst. But over time saying NO to dumb stuff is a great.

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Brad Stulberg @bradstulberg.bsky.social · Jul 8

The best coaches are almost always humble, understated, and mildly suffer from impostor syndrome. They coach toward independence, not dependence.

The worst coaches are almost always arrogant, loud, and suffer from egomania. They coach toward dependence, not independence.

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Brad Stulberg @bradstulberg.bsky.social · Jul 7

Read more books.

Become wiser and more empathetic. Gain knowledge. Practice deep focus in a world full of distraction. Be entertained. Improve your critical thinking. Increase your creativity. Write better. Learn about concepts that will help you day in and day out.

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Brad Stulberg @bradstulberg.bsky.social · Jul 7

It's hard to be a human.

We're the only species that knows we are going to die, among other things.

Buying stuff, using substances, and distractions all provide short term relief, but that's it.

Getting outside yourself—doing good work, connecting with others—is deep relief.

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Brad Stulberg @bradstulberg.bsky.social · Jul 6

48-hour rule after failure AND success. Give yourself that much time to feel really bad or really good—then get back to your craft.

In neuroscience terms this is all about triggering dopamine (motivation) from doing the thing, not from talking or thinking about the thing.

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Brad Stulberg @bradstulberg.bsky.social · Jul 5

We live in a culture that promotes mental illness not wellbeing or flourishing.

What the culture values:
-Delusion
-Distraction
-Speed
-Stoicism
-Efficiency
-Optimization

What mental health values:
-Acceptance
-Presence
-Patience
-Vulnerability
-Community
-Movement

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Brad Stulberg @bradstulberg.bsky.social · Jul 5

6 foundational daily practices with far-reaching benefits that compound over time:

1. Physical activity
2. Avoid processed foods
3. Time with people you care about
4. Meditation, reflection, contemplation
5. Reading
6. At least one block of deep-focus, distraction free work

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Brad Stulberg @bradstulberg.bsky.social · Jul 4

A thought, feeling, or event happens.

You are not that thought, feeling, or event. You are the awareness of it, the observer.

The more space between you—awareness, observing self—and the thought, feeling, or event, the more discerning your response.

This space is everything.

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Brad Stulberg @bradstulberg.bsky.social · Jul 3

95 percent of coaching is helping people get out of their own way:

•Overthinking
•Comparison to others
•Self-doubt
•Not doing the thing you ACTUALLY want to do
•Trying to make things happen when what's required is time and space (you know this!)
•Fear of walking away

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Brad Stulberg @bradstulberg.bsky.social · Jul 2

The people with whom you surround yourself shape you.

Plus: we're all going to die anyways, so don't waste your time on assholes.

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Brad Stulberg @bradstulberg.bsky.social · Jul 2

How to play the long game:

Don’t worry about being the best. Worry about being the best at getting better.

Don’t aim to be consistently great. Aim to be great at being consistent.

Ignore hacks, trends, and fads. Focus on nailing the basics over and over again.

Sleep at night.

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