Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

by Aubrey Marcus

Build upon your successes rather than complain about your failures.

Studies show that most of us check out phones between fifty and seventy-five times a day.

asking too much is akin to asking nothing at all.

do it well, or not at all.

at what point do you start sacrificing your greatness for goodness?

if you wouldn’t eat it, you shouldn’t put it on or in your body.

Sleep turns the dreams about your health into a reality.

Arthur Schopenhauer once said, “Sleep is the interest we have to pay on the capital which is called in at death. The higher the interest rate and the more regularly it is paid, the further the date of redemption is postponed.”

Over 60 percent of people in the United States report sleep difficulties,

to do sleep well does not mean to do it all at once.

how you feel matters just as much as what the reading says. Master the data, don’t let the data master you.

As with everything else, test, try, take notes, and repeat what works.

Here is your down-and-dirty sleepytime checklist:

Don’t stress about how much sleep you are about to get.

Prepare your environment by eliminating heat, light, and electronics, and bringing in plants in place of your pets.

Prepare yourself by battening down the hatches, getting yourself into a comfortable position, breathing through your nose, and throttling down the fluid consumption.

Emergency Sleep Cocktail 1/4 teaspoon cream of tartar (dry spice) 1/4 teaspoon sea salt 1/2 teaspoon turmeric Dash of black pepper Mix ingredients in 10–12 ounces filtered water. Drink.

You need to be your own good coach. You have to teach yourself to learn from failure, not be defined by it.

there are four keys to compelling positive action: (1) know what to do and how to do it; (2) believe it will work; (3) see the value; and (4) get support from your community/tribe/family.

You can never fully love and support others until you love and support yourself.

There’s a reason they tell you to put your own oxygen mask on first before assisting others in case of emergency on an airplane. You need to be strong and vital to be of any use to other people.

I believe in you. One day, if we cross paths, I will shake your hand or give you a hug. I will be looking at a hero. Not at a perfect man or woman, but a regular person, just like myself, doing your best.

Go hero, go.