
4000 Weeks Week #4, 2023
Jan 20, 2024
Oliver dives into the essentials of achieving results through the Minimum Effective Dose combined with crucial raw materials like nutrition and sleep. He highlights historical milestones that offer perspective, shares insights on cultivating toughness through small choices, and emphasizes the value of trusted mastermind groups. Listeners are introduced to five practical steps for initiating significant change. The episode wraps up with humor and well wishes, leaving you inspired to take action.
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Why He’s Reaching Out To Listeners
- Oliver Burkeman describes contacting readers to learn why they engage with his newsletter and podcast.
- He invites replies via email and Instagram to improve the community experience.
Toughness Is A Choice You Train
- Adversity can either break you or push you to exceed previous limits.
- Burkeman argues toughness is a choice developed by pushing just a bit further regularly.
Use The 'Five More' Rule
- When tempted to quit, decide to do just five more reps, minutes, or paragraphs.
- Make that small-rule practice your default way to handle discomfort.







