The Ultimate Men’s Self-Improvement Habits Ranking (From A Woman’s Perspective) 

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I can't emphasize enough just by my personal experience alone how impactful improving your looks has on your entire life. It's a hard pill to swallow and talk about because people want to be valued for their intrinsic worth. But it's really hard to zoom in on intrinsic worth if the extrinsic is out of order.

As a dude with a wife...I believe the girlfriend effect is a combination of two things. 1) having a girlfriend signals to other girls that there is a girl that likes you, so there is something there to like. 2) having a girlfriend boosts your confidence with other women since you don't have an agenda when talking to them (hopefully).

Important things: 1:01 First Thing - Your Circle; 2:30 Second Thing - Exercise; 3:56 Third Thing - Nutrition; 5:13 Fourth Thing - Your Image; 8:52 Fifth Thing - Sleep; 9:56 Sixth Thing - Reading; 11:43 Seventh Thing - Mindset Shift; 13:20 Eight Thing - Setting Goals; 14:38 Ninth Thing - Affirmation; 16:04 Tenth Thing - No Alcohol; 16:56 Eleventh Thing - Planning / Organization; 17:46 Twelfth Thing - Waking Up Early; 19:40 Thirteenth Thing - Meditation; 21:398 Fourteenth Thing - Limiting Screen Time; 24:07 Fifteenth Thing - Journaling; and 25:11 To summarize all the told here. I remember when I had to go to college, I had to wake up in 4:00 AM, sometimes in 4:30 AM, cause I had lectures in 6:00 AM (believe it or not) (since you have mentioned Twelfth Thing - Waking Up Early). On Tenth Thing such as No Alcohol, I might add also one thing as well. But first I have to apologize to some people that might find this insulting, cause my purpose is not to do that. And that is No Cigars. Smoking is not good for health at all. I don't smoke, and I don't drink alcohol (and I completely understand you Courtney). As for Fourteenth Thing such as Limiting Screen Time, I might add that not just to stop scrolling down the phone. We should also stop scrolling too much either laptop, or either PC. As for Thirteenth Thing such as Meditation, the good meditation can be also having a hobby. And one of the hobbies that can also solve the problems with meditation can be assembling the model kits of airplanes, helicopters, tanks, etc. From all the told here The Ultimate Men’s Self-Improvement Habits Ranking, can be summarized to one thing. And thing I think that I have mentioned in some of your videos. It goes like this: Mens sana in corpore sano which means in Latin: "In healthy mind, a healthy body." Thank you so much Courtney. It means a lot ❤💙🤍.

The exercise one really is huge. I never worked out as a teenager, just didn't really cross my mind to do it. Now I aim to work out a minimum of 3 times a week every week which I think is pretty realstic and attainable. I chose not to work out for a week a few weeks ago just to take a break and give my body a rest and it had a massive negative impact on my mental health, I felt so down towards the end of the week and my body felt gross physically because I'd basically been lazy all week. I don't understand how as a kid/teenager I just never worked out but now honestly I can't imagine a world where I'm not doing it, I don't even care too much about being "ripped" or the aesthetic side of it, I just think it's a crucial part of having good mental health. I'll be 50 and still going to the gym, no doubt about it.

As a man who’s currently staying at a men’s shelter it’s refreshing watching Courtney’s videos. It reminds me to strive to be a better version of myself and that it’s okay to have standards even If the world around me doesn’t. Thank you Courtney

Life is simple, I see a Courtney Ryan video upload, I click on it. Thank you for your consistent uploads and content 😇

It’s up to us to change our lives, for both men & women. We must realize that we are fully capable of addressing our needs & only then will we be able to protect our romantic partners with emotional nourishment & strength.

Yes, exercise and nutrition are often overlooked in terms of self-improvement. Feeling good is a definite plus as far as confidence goes. Fashion and sleep are two areas that I will struggle with. I have zero fashion sense and I have never really been a sound sleeper. I was walking yesterday morning when a woman went by on her bicycle and she called out, "Good Morning" and I said it back. It was a nice feeling. Thanks for all of your advice, Courtney! Have a wonderful week ahead!

You’ve been like a big sister to all of us on here. Always coming in with helpful tips and gems. Thanks for all the great content Courtney. Congrats on 600K plus. Also happy new month. May it bring you continued good health, happiness, money, travel and success.

I don't drink. I am allergic, so it is easy to not drink for me lol. I find this a hindrance to dating tbh. Some women don't care, a minority think it great and some get weirded out by it. Drinking is such an ingrained part of our culture that some people don't know how to handle social interactions without it. And yes I know that is sad, but it is true and the dating pool takes a bit of a hit if you don't want to drink. At least that is what I found.

This is one of your better videos and a nice change of pace from the reaction videos, and yes, affirmations can be a double-edged sword. If you're fighting some things internally, it can be a game changer and a thread to hang onto when things get rough.

This will be a fun one to watch! I like to get better and better each day, and I make sure I stay to the healthy habit once I start it. Happy Sunday, Courtney and All; use this new week to start a healthy habit!

The first 2 are absolutely S TIER! So grateful one of my friends is my personal trainer and fellow veteran! Since then, my confidence has boomed by a factor of 10!

Courtney, thanks for such an informative video. I was in a dark place this morning and your video put me in a better mood. One thing I need to start doing is eating better, and getting better sleep. Reading and exercise has helped me but I do lack in the areas that I mentioned.

One method of “journaling” that has been helpful for me is just writing out my thoughts on a simple 3x5 notecard. It’s not as permanent as a notebook type journal but I can keep a stack of notecards at work, at home, in my vehicle etc. then consolidate them in a box later on. It’s a quick and concise way of recording your thoughts.

Most valuable is the time you spent trying to help all of us. Thanks Courtney.

Wow, this is such great and informative content Courtney! I've been shadow watching for years but now I have to subscribe

Thank you for the exceptional self improvement tier list, I always enjoy your content and appreciate the effort and thought you put into your videos. thank you again. ☺

Life is Incredible, i see why Courtney Ryan be explaining so much about relationship and self-improvements in the videos she uploaded.

Journaling has been life-changing for me 👏 firstly in terms of organization (I write my todo list in the evening for the next day and can check things I've already done - which also gives me a spiritual boost/feeling of accomplishment), secondly for my mental health as I can write down my feelings if I feel like it after a tough day/phase. Now as most criteria are in the S Tier, let's find a woman that meets those standards 🤔😅

My two brothers and I have super divergent paths in life. I'm talking about my success in all parts of life to their relative lack of success. And I attribute a huge part of my success from my desire to look good. Because of that desire, I have been working out and lifting weights consistently since I was 16. Can't emphasize enough how making time for working out will change you for the better.

Breathwork is certainly S tier. I do a lot of it throughout the day, I try to develop a rhythm when I go for my post-meal walks and of course I do it after I stretch before I go to bed because it is important to not only relax the body, but relax the brain so you get quality sleep

I took your advice from another video when you said to use a planner and also put it into your phone, I have adhd and im very forgetful, the 5+ alarms set for appointments/important events has saved my tail a few times now. Thank you courtney

I’m learning languages! Italian and French during the week days, Spanish and German on the weekends and holidays! It’s allowed me to connect with a girl I recently met at church who loves languages, she likes French and Russian.

Thank you, Courtney. This is one of the best I've ever heard you talk about and I believe it's in your top 5 presentations. I also watch Coach Melanie, Joyanima, and Sarah Dawson. I would appreciate you doing some presentations on matching what these people are saying like you do with the other guys and their sites. Thank you.

Courtney, I watched this video and im saving it for later to also come back to it because this is great info

Good morning Courtney. Thanks for the video. I will start improving right away.

I gotta say, it’s a slow process, but things are starting to get better. Both your videos, and this How to be like Christian Grey video I saw is really helping.

I love Courtney so much ! She is one of the best self improvement RU-vidrs out there . She has a genuine approach and genuinely cares about men’s health and men’s approach to dating .

Good video Courtney. As you mentioned at the start (despite the title) I don't think these things are only relevant to men, but are just as important to women too. I don't really see the benefit of ranking them, but maybe some people will find that important. I agree with the vast majority of the things you mentioned and would suggest they are all very important. However there are 4 that I wouldn't have in the list at all, and it's interesting that three of them were lowest on your list ... affirmation, meditation and journalling. The fourth one I wouldn't have included is mindset change. I think a change of mindset is often required and very important, but it's not something that you should focus on. I think a lot of people make that mistake. A change of mindset or attitude is the end product or output of the other things. So for example if you you make yourself aware of the benefits of sleep, of exercise, of good nutrition, and the disadvantages of such as alcohol for example, then your mindset towards how you live in relation to these things will change. 🙂

Courtney, even if your videos are very long, it doesn’t even annoy me cause I love listening to your content! 👍🏻

I agree with your comment about exercise, Courtney. Personally after getting in shape during the pandemic ... and having bipolar (diagnosis is from a clinician) ... I know firsthand that exercise is a phenomenal way to safely get out of an episode a bit sooner. Both my psychiatrist and therapist agree. This is Andrew Keener. Here's how I would rank things: -Exercise and nutrition, and sleep I'd put in that very top tier. -Not drinking, journaling, and setting goals the next tier down. -Reading, waking up early and sleep, image, planning, and the company you keep the tier below that. -Planning, screen time, and goals in the tier below that. -Meditation and affirmations the very last tier.

Way to hop on the tier list bandwagon Courtney! Love it!

Courtney, I enjoy watching your videos in general. I find you being more in your natural state in this video. You were more free to express how you were feeling. You were not so concerned about how people will perceive you. You were OK being vulnerable and let people see your raw feelings. I think you are very passionate about some of the points in this video, and your natural feelings just bubbled out. I liked the authenticity of your presence in this video.

Thanks for posting this vlog your vlogs are very inspiring Keep up the good work young lady 🙂

Dude, I'm the worst at sleeping. It all happened during covid. I got divorced in it and realized I needed to start working out and get more motivated or else I'd lead a sedentary lifestyle. I really got into kettlebells and it's improved my life and well being. I write, so I don't feel the need for journaling. Meditation I can do without because I drive for a living and I have an iPod for my walks. That's all the meditating I need. And I agree with hanging out with friends and human interaction. I'm from LA where most of my friends are. Got divorced in Cincinnati where I know no one except work friends. And they're great friends. But just recently I've been trying to get organized and just hanging out with people and meeting new folks. I think that's a life changer. Actually, it needed to be in my case.

I think journaling is particularly good when you're working towards something, like getting better at a sport or playing an instrument or working up to climb Mount Everest or something like that.

Regarding looks, I’ll never forget my friends and I looking for jobs in London during the summer at university. One of them had done modeling. We walked in to an agency and from the moment we did the staff spoke to all of us but looked only at the model! It was remarkable watching the power of good looks. Not as powerful as being wealthy or having connections but it does make things easier!

I feel same about meditation. I just take a nap instead. Also, your genuine care for others is very noticable, you and your work are great 👍

My worst thing for me is self-confidence, liking myself and loneliness. The hardest thing for me is changing my Mindset cause I know I have to change the first 2 things to even have a chance at affecting the 3rd. About 2 months ago I set a goal to exercise more routinely to possibly help with my confidence. I've maintained that and my confidence has gotten a little better by sticking to the exercise plan and knowing/seen that I've gotten physically stronger. Which lead to learning/working on and finishing some projects around the house. Doing those things has helped a little too but nowhere near enough as I hoped. I still have a few more projects to do and a few more weeks for my exercise goal. I don't feel that is going to be enough to get my confidence up to actually liking myself a little. Hopefully achieving my exercise goal and the finishing remaining projects will have a bigger impact than I think.

I think surrounding yourself with better content is an important one that a lot of people miss or get misguided on

Thanks for this Courtney, I just print screen the table so I can have something to begin with lol, I need to change a lot of thing.

Courtney Ryan is the unsung hero for guys trying to do their very best with what they have.

YES THIS IS THE CONTENT I SUBSCRIBED FOR. By the way could you do a video tier list on first date/ meetup places?

Great information. An additional thought for nutrition is this quote, "You are what you digest." I believe it's from Dr. Steven Gundry(could be wrong on this since I read a couple books on nutrition). Also, I know he can be controversial for some, even myself, but the statement really emphasizes the important aspect of what your body absorbs. Courtney, I've really enjoyed your videos with the practical and calm approach that you take.

Meditation, and reading certain books, have really changed my life. Goes to show you how different people are in what impacts them.

Thank you for this. As someone who suffers from chronic depression. Getting off the internet and your phone is the best thing you can do 😝

Putting things on your list that you've done so you can check them off does not show that there is something wrong with you. It shows that you are finding the way within the obstacle. Your mind seeks affirmation for good behavior doing what you're doing is a solution to this that doesn't involve reaching for another distraction and it keeps your focus where it should be ... on the list. Good Job. Thanks for the content.

Hey court, I like your fashion and fragrance lists of the ones that you enjoy, please do more men's style content. We like to know what chic women want in a man's appearance

I've read more books in my late 20's early 30's than I've read my whole life before that. I personally love just finding a new word and adding it to my vocabulary. I've had a lot of women ask me what certain words mean and it adds another simple conversation dynamic.

This is such a great video/concept because it promotes stuff that anybody can do. It's good for all of us. I think that the less we promote gender hyperboles ("how to be a Masculine Man, High Value Woman", etc.) and the more we focus on bettering ourselves for the sake of bettering ourselves, the better we're going to bridge the divide between men and women. The "girlfriend effect" she speaks of? It's true! It's literally just listening and absorbing the other side's experience because we value what the other side has to say and the way they feel. This is a good thing. Thank you :)

When it comes to reading, I think what's most important is to keep learning more information. The medium in which you learn is not necessarily what's most important. Educational RU-vid videos can also do the same (although they might not deep-dive into a particular subject as much as a whole book would). Never stop learning & improving.

I love your channel. Not that I would go dating ever, but I like the insights. Thank you.

This is great, and I've been implementing all these protocols into my life, and I'm also aware to NOT become a self-help junkie, and be okay to break the rules every once in a while, as life is meant to be enjoyed, not enforced :)

Thank you Courtney these are all great suggestions that I currently do (except journaling). Your idea of combining yoga with meditation is how I first began to successfully meditate at the end of the yoga workout.

Courtney. At 61, all I can do is adore you, and hope I find a woman like you in my age range. I am on board with your list for sure. I cannot change my basic looks much, in terms of crrtain physical attributes, but for sure, shape, quality and health are controllable. I have focused a lot on these things lately. Eating a carnivore diet certainly has helped. Listening to Drs Sean OMara and Shawn Baker, as well as Drs Sten Ekberg and Berg. The Steak and Butter Gal, and all my friends in the carnivore community. Running sprints does seem to work and I have been doing it regularly. Skin care is something I have started to do a little bit. Love working out at the gym.

Everything you have said, it’s life changing, trust this process it definitely works.

Very informative.Your the best.Best advice. I FEEL BETTER.

This ought to be interesting. Fortunately I'm like 17 years ahead of the herd because I've been pursuing self-improvement since I was a teenager growing up without a father yet pursuing many many mentors. I'm definitely going to be adding to this list

These are all great habits to try out, and I would say that I do most of them on a daily basis. The one habit that I want to be better about is getting plenty of sleep, which can be tough when one is finishing up a PhD 😅 Maybe this video was my wake up call! Well, tonight I'm going to try to catch a few more Z's!

Great video. All of these items are worth trying at least. My tiers would be: S: Nutrition and Sleep - Very bad habits in either can kill you over time and great habits do make my whole life better Must Try: Excercise, Your Circle and Mind Shift - positivity that can be productive and improve your life Good: No alcolhol, Reading, Image, Setting Goals, Planning, Limiting Screen Time - all positive and worth doing Worth Trying: Everything else :) Most guys love tiers so good choice though maybe we can help you add a little more variety to your tier choices, lol.

I’d be inclined to put meditation at the S tier, possibly higher or at the same level as exercise. It is THAT important for me. Meditation (which is really self-reflection) was the tool that led me to want to re-invent myself, take care of myself, work out, etc, and remove all the bad habits I was partaking in. For many, it can be an easier entry way than working out consistently as it requires barely any effort or investment other than a small amount of your time each day. I think 1 thing people fail to realize is that when you start to meditate, your focus for other things vastly improves, so you can get everything done quicker & more efficiently. Another thing this unlocks is you starting to view everything as a meditation, which greatly increases the experience of the activity. Working out is a meditation; playing an instrument or making art are meditations as well. This is part of a mindset shift Courtney talks about here as well, so if you think about it, meditating is like knocking multiple birds out on this list with a very simple, daily practice.

It's a good sign when u notice u seem to have more thoughts and ur anxious when u meditate, but u keep going, that's the point, to just be with ur mind n feelings no matter what, & then u take that keener awareness of whats happening inside non-judgmentally with u in everyday life (its a long journey but that's why they call it practice). Ideally, silent but with sound at first is fine. Walking meditation n mindfulness is a good way to start off too, plus, theres many types of meditation...

Very interesting. "No Alcohol" has made a very limited difference to me, but I also drink very little. The social circle is huge, and I agree here. Exercise is right, but it has diminishing returns. The step from a sedentary lifestyle to fitness is a huge one. There are definitely gains beyond that, but they won't be as drastic. (I feel the same is true for nutrition. Once you leave fast food behind and prepare your own meals you have gained a lot.) Image is a double-edged sword. Cleaning yourself up definitely works, but when you start comparing yourself to other people it can do harm. Sleep is right on, a positive mindset can't be overstated, and the same is true for setting goals. Planning is necessary, but can be overdone. I personally only track what I need to do, not what I have done. Planning is fine as a means to an end from my perspective. Limit screen time, I would strongly agree. Waking up early will depend on the person, at least from my perspective. Reading is almost in the S-category for me. If you don't research and read you won't be able to evaluate news sources. (Journaling, Meditation, and Affirmations are things I don't need in my life.) So, I think I largely agree with Courtney.

I agree with pretty much everything you say in this video, and I think it's genuinely all good advice. However, I will add that it might be too overwhelming if one tried to change all these habits all at once. Instead, start by picking a few of these - maybe one that sounds relatively easy and one that sounds more difficult - and just stick to them for a few months and see what happens. I will add one good habit which I've got from Jordan B. Peterson: Every day do one small thing that makes the day tomorrow just a little bit better. This could be something as mundane as washing the dishes today instead of doing it tomorrow. Or it could be to get some sort of physical excercise no matter how little it is. Or it could be to start on one of the habits from this video. Godspeed to everyone out there who is trying to improve themselves. You can do it!

I agree with do what works for you. I think an underlying item is get to know yourself. Not what others say you should be. My problem with reading and meditation is my mind wonders too much. I think the point behind reading is put quality new information into your brain. This can be audio books, especially if you are an audio learner like a good documentary. I am not sure reading a mindless book is much different than a watching mindless video or tv show. I've also found that I journaling didn't do much for me. I have found that writing 'poetry', just for myself, helped more because it is focused on my emotional expression in reaction to events where my journaling tends to read more like a status report. I also want to put in performing music, particularly singing or a wind instrument. Done properly this encourages diaphragmic breathing like breathwork does and it stimulates the vagus nerve which does good things for your body.

i like the tier list idea nice video courtney

Informative video and explaination all point about self improvement is very deeply

Love the way you mentioned Girlfriend effect. Not many men would have paid attention to those lines. Thanks again.

I agree with many of the things on the list. One I hadn't expected was Sleep. I suffer from a condition called fibromyalgia. Among its many nasty symptoms is that it becomes impossible to sleep. My brain isn't working properly so I never get into deep sleep. I am aware of everything around me most of the time I am 'asleep'. I had it for 10 years before I got some treatment. Let me tell you, sleep deprivation as torture works. It destroys the mind and body. EDIT: I too have a complicated relationship with reading. My job involves reading and responding to hundreds of pages of hard core technical information every day for work so the last thing I want to do is read more when I get home - but it is good to read. At least I don't do social media at all. I don't agree with no alcohol. My rules are, more days in a week without than with alcohol, under 20 units a week, don't drink alone, only drink alcohol with food, stop as soon as you feel the effect and don't drink in the evening.

So a third of the way in and two observations: 1. Women demand you do everything at the highest level. 2. While more and more woman disregard all of the items in the S at this point. This is why when my nephews ask about dating I tell them they have better things to do than chase women.

Very good list overall. Two of my best friends are smokers but I never have or will. Are the gf and wife effects similar? One thing I've never understood is the more positive reception I get from women when my ring is on. Even wearing cargo shorts! Clarence Thomas said something like "never let the sun catch you in bed." My guess is that most people don't even know how to eat properly. We're too rushed and convenience is valued over nutritional content.

cool video. Self improvement and love is a key building block in building a better and more beautiful you (person) inner peace and calming quite down time can really rejuvenate an individual. Nice additions to your settings😊. Plus thanks for providing a wonderful online girl friend experience.😊 No offense to your husband😅iv been enjoying the mix of context and content your channel provides.

Even though it was a quick mention, I’m so glad you brought up toxic positivity and that it is definitely a real thing.

My wife and I went on a cruise a few years ago, and it was really amazing how much different people acted on formal night. People were dressed better and they acted better as well.

100% Courtney, since i started watching your channel my habits have changed, i spend more time on the mirror, groom more, i've done my hand nails, gonna have a hair cut soon. it's more of a "girl friend effect" people whom i meet outside seems having moods less attractive than mine ... very strange feeling... you nailed it right in the head ...that's the word "girlfriend effect" Also, staying away from toxic people is good cure to our souls but if you can't because of a trauma bonding, pray more and stay strong , you aren't alone in this, many people were born with some negative people around them. It shapes the way people are raised, probably this why watching Courtney's videos and content like hers help us gain insight and confidence to build upon. Some people are narcissists, they are naysayers to whatever you do. They try to mock you or bully you when they see you working on yourself and trying to improve. Really, trauma bonding is a fact don't lessen its importance it shapes our lives. What good people have done bad??... in order that God doomed them to narcissists, is it their bad luck ? or their beautiful souls? Believe it or not, there are some beautiful souls breathing under this "shining sun" that are feeling bitter not because of a bad relationship but because of their lives. GOD BLESS THESE BEAUTIFUL SOULS! HELP THEM! SAVE THEM FROM BAD PEOPLE.

These videos are straight up truth, keep it up

On reading, I think it depends on the kinds of fiction you read. It can be good to read stuff that stretches your perspective or that you can learn lessons from time to time. It's easy to go for something entertaining or not particularly challenging like a thriller, romance, or comedy, but it's also good to read something that puts you in thr shoes of someone very different from you, or that makes you think about the world differently. And those books don't need to be classics, hard reads, or even incredibly profound: they just need to be something where you can look back at it and say you got something out of the novel beyond entertainment.

A perfect analysis for everyone!

I've got a question: how would you rank listening to audiobooks (fiction and non-fiction) or eBooks? Besides NoSleep stories, I don't have a lot of experience with electronic reading. I felt the same way you did about most of these, though I'd possibly put waking up early (when you're not forced to) in the S-Tier - the world's quieter before dawn, so it's easier to be alone with my thoughts (and easier to meditate), and it feels like there's more time and possibility to do whatever I want and have a productive day before going back to sleep, whereas waking up late on a day I planned to get things done makes me feel trapped in my own schedule. I'm pretty impatient when it comes to my goals, don't like feeling locked down, and my obligation time situation (work/people) isn't ideal, so that probably affects my viewpoint a bit.

I can more or less agree with most of the items and how you arrange them. I would just move reading into S-tier. Reading an interesting book will enrich your life tremendously. And I would also move "No alcohol" into B-tier and rename it into "No alcohol from time to time". I don't mind if someone is a non-drinker (good for you!) but honestly in my life and in my social circle I would feel like a loser if I went to a bar or a restaurant with couple of my friends, they would all order a beer and I would order an apple juice... I regularly skip drinking alcohol sometimes but there are occasions when having a beer with your friends has also a higher meaning than just indulging... I'm from Czech republic btw so maybe I'm heavily biased.

My rankings (not that it matters) 🤣: Your Circle(s): A (You're judged by the company you keep) Exercise: S (it's also what keeps you from seeing me at work -- I'm an ER and CC physician) Nutrition: S+ -- This is actually more important than exercise. I can go for weeks about this. Image: A -- Grooming is important. Hygiene is important. But from experience? I've found that the blue collar look helped me with air of gravitas. Priming gave mixed results. (Tiege Hanley is awesome, BTW) Sleep (for me) D 🤣 -- I've worked just fine for decades on 4 hours of sleep, w/ two 15 minute power naps. Your mileage may vary. Reading: S+ -- If you're "well read"? You'll stand out to me. Looks are okay. Your CV doesn't interest me. What you read, and what you convey from it, gets me interested in your thoughts. Mindset Shift: A -- (it depends). Empathy is great. Looking at various vantage points is key to me. Me? I like looking at things Socratically. Goal setting: S++ - Complacency is the devil's playground. And no goals would make for letting the world pass you by. Affirmations: D - I don't succeed from affirmation. I'm usually brutally honest with my days, so I can improve on things where I'm lacking. The opposite is how I've gotten this far. No alcohol/substances - A -- I don't typically drink. Maybe twice a year, and it's customary (drink to fallen, and one is ceremonial - lunar New Year) Planning/Organization - A - I'm pretty rote, in method. The Galaxy Fold 5 that I use keeps a few notes and organizer, but it's only for engagements. Still, better tidy on times, right? Early riser - S++ : I am generally up at 5:30, and finishing exercise at 6:30. The time to get things done is greater for me. Meditation: A -- Meditation can be done many ways. As simple as deep breaths works. (I meditate after work). I argue that every Cleveland sports fan can benefit from meditation. 🤣 Limiting screen time: B - It's nearly impossible for me, career wise. If I could go to the 90s, when we still used paper for everything? I would. Increase this to a S+, if we mean "touching grass" (which I believe wholeheartedly in - and will drive an hour to do). Journalling: S+++ - This helped me greatly for decades, and when I am gone, there will be decades for anyone to read. I have literally two "bookcases" of my life, from age 4 to present, journalled, in my study. Maybe someone from my family in the future would want to read it? I don't know. 🤷 Good video, as always.

For mediation, many consider working out us a form of meditation, you can work out your frustrations, self relaxation and so on.

A few I'll comment on. As you can guess by the screen name, I am a runner. Been running since 1991. I knew the importance of exercising from there. In 2018 I had to stop for a while was going thru some crap I wouldn't wish on anyone. My weight ballooned to 300 pounds and I was eating like crap. I got a wake up call in 2019 when I had a DVT blood clot in my right leg, and a saddle pulmonary embolism in my lungs. The ER doctors told me that I was not far from a disaster. After recovering and discussing with my cardiologist, I asked her if I could try to start running again and adding some work out exercises like sit ups push ups, leg lifts, squats, etc.. She gave me a cautious okay, and I did. I also started eating much better. More fruits and veggies, less processed and snack food garbage, and drastically reducing my refined sugar intake. Through hard work and dedication I have dropped from 300 pounds to 180. Waist has gone from 46 to 32. Cholesterol numbers are greatly improved. Other blood test numbers are very good for someone my age. Even better, since the blood clot, I've run the Boston Marathon twice (marathons #19 and 20 in my career). In 2005 i quit drinking alcohol. Not because I had a problem with it, but because I would notice when running on the day after drinking alcohol I felt like garbage out there. I figured it wasn't helping me, so why put it in my body. Haven't had a drop since, and I don't miss it. So for nutrition, exercise and alcohol I would 100% agree. These can be life changing! On the sleep one, I struggle with this. I have never slept well, and am lucky if I get 4-5 hours of sleep, and most is light sleep, not the deep recovery sleep or REM sleep. My body just doesn't like to shut down. Image? I truly suck at that one. My circle? Keep it small. Trust no one. Setting Goals? I stopped doing that. I ALWAYS set them way too high, and unachievable, then felt miserable when I couldn't achieve them. My goal is to get through each day. The rest? I can take or leave. A couple others I would add to your list Courtney. 1.) Budgeting. Learn how to set a budget and live within or below your means. If you can reduce the stress in your life about money, it will improve your life a lot. 2.) If you have the means, saving and investing. If you have the means putting something away for retirement and/or a rainy day can be quite meaningful, reduce stress as you approach retirement, and make you a lot happier.

the technique i learned that makes meditation "work" is when you have thoughts, treat them like clouds. say, "oh hey, there's a cloud, cool" and let it drift by, another thought? cool! identify it, recognize it let it drift by. and start with just 10 minutes or so. go into it with the knowledge that you will have thoughts! and your job is to identify them, and watch them drift away. one after another. once you get good at that, there will be fewer clouds and more blue sky.

My lovely wife always told our two boys while they were growing up "Show me your friends and I will show you your future". I found this to be true with me and my two brothers!

Thank you for the video.

You're hilarious with dropping everything in the "S Tier". Love it!

this is a good checklist to work towards

Your videos are very informative

I always try to be the best version of myself groom myself I am clean all the time shower gels etc and I wear classy suits and ties with a gold Tissot watch for my own personnel image.

Thank you for doing this, Courtney. In regards to No1, my Father always said that, "A man is judged by the company he keeps", I've found throughout the years that this is definitely the case.

I found that giving up alcohol for a few months helped with my self confidence in social situations. No longer feel the need to drink to socialize.

My friends 18th birthday party a few years ago was the only time I ever drank alcohol and it just made me feel so sad, and I decided that I’d never do it again and now I see friends of mine struggling with certain things like drinking too much or smoking too much and I just think that life is touch enough as it is how the hell could you manage with that sort of thing in your life. To me not drinking alcohol seemed like the obvious choice from the second I first tried it.

I've always been in great shape since about 18...except for a few years in my 30s where I gained some weight. It was miserable and for the first time women were a challenge. Exercise and having a good physique is the ultimate door opener. The confidence is impossible to over value.

Keep yourself in shape, well groomed, and eat healthy

The alcohol one is always interesting for me - I've never drank and I've noticed some women are put off that I don't drink since they feel that means they can't drink or feel self-conscious that they drink or think it's weird that, as a man, I don't drink.

I gave up alcohol early this year, best decision ive ever made. I was telling people in my circle last year i felt like quitting alcohol and they were shocked to hear me say it. Trust me once you quit alcohol so many benefits start happening. I gained so much respect from people once i told them i quit. I actually didn't expect that part tbh cause i just wanted to close that chapter of my life.

Replace TikTok and Reels with long-form RU-vid videos and I bet that will automatically help (for both learning & mental health). I spend a lot of time online but yeah you gotta go outside sometimes lmao. My screen time on my phone is only about 2 hours per day but on my computer it is 6 lol