1 00:00:00,000 --> 00:00:02,040 If you clicked on this video, I'm gonna assume 2 00:00:02,040 --> 00:00:04,920 that you're one of the few high school students 3 00:00:04,920 --> 00:00:07,000 who understands the simple truth 4 00:00:07,000 --> 00:00:10,760 that you cannot achieve anything without discipline. 5 00:00:10,760 --> 00:00:12,120 Well, you're in the right place 6 00:00:12,120 --> 00:00:14,600 because the summer of my freshman year, 7 00:00:14,600 --> 00:00:18,800 I found myself in the middle of a worldwide pandemic. 8 00:00:18,800 --> 00:00:19,800 And what was I doing? 9 00:00:19,800 --> 00:00:22,720 Well, my days looked a little like this. 10 00:00:22,720 --> 00:00:25,280 I would stay up late playing video games, 11 00:00:25,280 --> 00:00:27,680 eating cereal, watching YouTube, 12 00:00:27,680 --> 00:00:30,840 and then I'd wake up well into the morning. 13 00:00:30,840 --> 00:00:33,320 And it was the first thing that I did when I woke up. 14 00:00:33,320 --> 00:00:36,240 Well, I would grab my phone and I'd start watching TikTok. 15 00:00:36,240 --> 00:00:37,560 And then once that got boring, 16 00:00:37,560 --> 00:00:39,280 you'd think that I'd start my day, right? 17 00:00:39,280 --> 00:00:42,600 No, I took the easy option and switched to YouTube. 18 00:00:42,600 --> 00:00:45,480 And then after that got boring, what would I do? 19 00:00:45,480 --> 00:00:47,040 Well, I would keep the cycle going 20 00:00:47,040 --> 00:00:48,800 and I would switch to social media. 21 00:00:48,800 --> 00:00:51,560 And then I would go through this cycle in an endless loop. 22 00:00:51,560 --> 00:00:53,400 After hours of laying in my bed, 23 00:00:53,400 --> 00:00:56,840 I would finally go to the bathroom and then what did I do? 24 00:00:56,840 --> 00:00:59,720 Then I'd started watching TikTok on the couch 25 00:00:59,720 --> 00:01:03,520 and all of my days were just spent doing the easy things, 26 00:01:03,520 --> 00:01:04,680 taking the easy way out. 27 00:01:04,680 --> 00:01:06,800 But these days, things are much different. 28 00:01:06,800 --> 00:01:10,880 I'm one of the few seniors of my class to graduate early 29 00:01:10,880 --> 00:01:13,640 and I spend my days building my discipline. 30 00:01:13,640 --> 00:01:16,240 Let me tell you what one of my recent days looked like. 31 00:01:16,240 --> 00:01:19,480 I woke up at the normal time, went through my routine 32 00:01:19,480 --> 00:01:22,240 and then by 4.30, I was in the shower. 33 00:01:22,240 --> 00:01:26,320 And one thing about me is that I only take cold showers 34 00:01:26,320 --> 00:01:28,320 and I don't switch it to warm ever. 35 00:01:28,320 --> 00:01:31,600 But today was different because I had just entered 36 00:01:31,600 --> 00:01:35,280 the coldest day of the coldest week of the year. 37 00:01:35,280 --> 00:01:38,080 Now, if you've taken a cold shower in the wintertime, 38 00:01:38,080 --> 00:01:40,200 you know that it gets cold. 39 00:01:40,200 --> 00:01:42,920 And I was sitting there about to start the water, 40 00:01:42,920 --> 00:01:44,680 just thinking to myself for a second, 41 00:01:44,680 --> 00:01:46,400 it's freezing as balls outside, 42 00:01:46,400 --> 00:01:47,920 but I'm about to hop in the shower. 43 00:01:47,920 --> 00:01:49,840 And I did put the coldest setting 44 00:01:49,840 --> 00:01:52,440 and I endured through that whole shower. 45 00:01:52,440 --> 00:01:55,600 I quickly eat breakfast and I put my hats and gloves on 46 00:01:55,600 --> 00:01:58,240 and it's negative 30 degree wind chill. 47 00:01:58,240 --> 00:02:00,840 I hop on my bike and I start biking. 48 00:02:00,840 --> 00:02:03,240 And then within the first couple seconds, 49 00:02:03,240 --> 00:02:06,240 I could feel my toes starting to freeze 50 00:02:06,240 --> 00:02:10,120 because I made the mistake to only wear two pairs of socks. 51 00:02:10,120 --> 00:02:11,480 That was not enough. 52 00:02:11,480 --> 00:02:13,080 I'm just trying to calm myself 53 00:02:13,080 --> 00:02:16,320 because I'm biking against freezing cold winds. 54 00:02:16,320 --> 00:02:17,920 And then I finally arrive. 55 00:02:17,920 --> 00:02:20,960 I had to go for sprints just to warm up. 56 00:02:20,960 --> 00:02:24,200 So I finished setting up the rings and I do my first set. 57 00:02:24,200 --> 00:02:26,840 And right after that, I have to go for another sprint 58 00:02:26,840 --> 00:02:29,800 because I literally can't stand still without freezing. 59 00:02:29,800 --> 00:02:32,120 So I had to just keep moving this whole time. 60 00:02:32,120 --> 00:02:33,520 Sprint, do a set. 61 00:02:33,520 --> 00:02:34,920 Sprint, do a set. 62 00:02:34,920 --> 00:02:35,920 And I just repeated that. 63 00:02:35,920 --> 00:02:40,440 And when I first started doing 10 sets, it was hard. 64 00:02:40,440 --> 00:02:41,920 And the first time I did it, 65 00:02:41,920 --> 00:02:44,120 I actually gave up halfway through. 66 00:02:44,120 --> 00:02:45,880 And then I didn't like that. 67 00:02:45,880 --> 00:02:48,680 So I went back and finished the set and punished myself. 68 00:02:48,680 --> 00:02:51,160 And this punishment became my tradition. 69 00:02:51,160 --> 00:02:52,760 So now I follow this tradition. 70 00:02:52,760 --> 00:02:56,960 After the ninth set, I always do at least three hill sprints. 71 00:02:56,960 --> 00:02:59,560 And I finished the last set shirtless. 72 00:02:59,560 --> 00:03:02,800 And then after that, I go and do a sprint around the block. 73 00:03:02,800 --> 00:03:05,600 And I just remember right before I did this, 74 00:03:05,600 --> 00:03:09,040 literally going to an area in the park 75 00:03:09,040 --> 00:03:10,840 where there was a windbreak 76 00:03:10,840 --> 00:03:14,040 and literally just crouching down and trying to warm up 77 00:03:14,040 --> 00:03:17,440 because I can feel everything freezing off. 78 00:03:17,440 --> 00:03:19,600 But nonetheless, I follow my tradition. 79 00:03:19,600 --> 00:03:20,960 I do the three sprints. 80 00:03:20,960 --> 00:03:23,320 And the moment I take off my shirt, 81 00:03:23,320 --> 00:03:25,720 I felt something I never felt before. 82 00:03:25,720 --> 00:03:29,640 I'd felt cold plenty of times, but this was much different. 83 00:03:29,640 --> 00:03:31,360 The moment I took off the shirt, 84 00:03:31,360 --> 00:03:33,720 it's negative 10 degrees outside 85 00:03:33,720 --> 00:03:35,480 with a negative 30 degree wind chill. 86 00:03:35,480 --> 00:03:39,080 And I can feel the wind blow onto my body. 87 00:03:39,080 --> 00:03:40,120 And this feeling was different 88 00:03:40,120 --> 00:03:41,240 than anything I'd ever felt. 89 00:03:41,240 --> 00:03:45,040 I could literally feel my back, my shoulders, my chest 90 00:03:45,040 --> 00:03:47,120 freeze into an ice cube. 91 00:03:47,120 --> 00:03:48,960 I started to lose mobility 92 00:03:48,960 --> 00:03:50,920 the moment I took off my shirt. 93 00:03:50,920 --> 00:03:54,680 And so I quickly throw all of my gear down 94 00:03:54,680 --> 00:03:56,760 and everything seemed to go wrong 95 00:03:56,760 --> 00:03:58,800 because the moment I took that shirt off, 96 00:03:58,800 --> 00:04:01,360 panic arose because I could feel 97 00:04:01,360 --> 00:04:03,080 that this was different than normal cold. 98 00:04:03,080 --> 00:04:07,760 I was in such a rush that my gloves got stuck in the bench, 99 00:04:07,760 --> 00:04:09,280 but I didn't realize it at the time. 100 00:04:09,280 --> 00:04:12,200 So I quickly do my set, my last set, 101 00:04:12,200 --> 00:04:15,800 and then I run back to the bench where I put all my stuff. 102 00:04:15,800 --> 00:04:18,360 Very quickly put my hat and my gloves back on. 103 00:04:18,360 --> 00:04:21,000 But like I said, I couldn't grab my gloves. 104 00:04:21,000 --> 00:04:23,000 They were stuck in between the bench. 105 00:04:23,000 --> 00:04:24,520 And I was panicking, 106 00:04:24,520 --> 00:04:27,560 but I quickly call myself down and grab the gloves. 107 00:04:27,560 --> 00:04:30,360 And I just wanted to get this run over with, 108 00:04:30,360 --> 00:04:32,480 which is not a very long run. 109 00:04:32,480 --> 00:04:34,360 It's just around the block, but it was different 110 00:04:34,360 --> 00:04:38,600 because I go, I go down the first street. 111 00:04:38,600 --> 00:04:41,920 And I'm running, I'm like, okay, this is okay. 112 00:04:41,920 --> 00:04:45,960 I can still feel myself burning from the cold, 113 00:04:45,960 --> 00:04:48,900 but it was manageable. 114 00:04:48,900 --> 00:04:52,140 And then the moment I took that turn onto the next street, 115 00:04:52,140 --> 00:04:55,740 everything changed because I was running 116 00:04:55,740 --> 00:05:00,740 against negative 30 degree winds, shirtless, 117 00:05:02,420 --> 00:05:07,420 and I could feel my chest freezing into an ice cube. 118 00:05:07,420 --> 00:05:09,580 And I'm trying to move my shoulders around, 119 00:05:09,580 --> 00:05:12,060 just try to like break off the ice 120 00:05:12,060 --> 00:05:13,700 that's growing on my body. 121 00:05:13,700 --> 00:05:16,740 But my mobility is like very hampered. 122 00:05:16,740 --> 00:05:19,160 So I get past this street and I turn. 123 00:05:19,160 --> 00:05:21,820 And this is the longest street of the run. 124 00:05:21,820 --> 00:05:23,900 And I'm just running down. 125 00:05:23,900 --> 00:05:27,940 It's negative 30 degrees outside. 126 00:05:27,940 --> 00:05:31,700 And it's six in the morning and I'm running shirtless. 127 00:05:31,700 --> 00:05:34,220 Still dark outside, no one's awake. 128 00:05:35,300 --> 00:05:37,420 I take that third turn. 129 00:05:37,420 --> 00:05:40,100 I felt those winds pelting my back. 130 00:05:40,100 --> 00:05:41,780 And then I hit that last turn 131 00:05:41,780 --> 00:05:43,620 and I was just trying to get back. 132 00:05:43,620 --> 00:05:46,500 All I could think about was getting that shirt back on. 133 00:05:46,500 --> 00:05:49,280 And when I pick up my shirt, I'm so numb, 134 00:05:49,280 --> 00:05:51,540 I can barely feel it with my hands. 135 00:05:51,540 --> 00:05:54,780 And then I lift up my shirt to put it on 136 00:05:54,780 --> 00:05:57,820 and I can feel all of the vibrations 137 00:05:57,820 --> 00:06:00,840 going throughout my body just from putting the shirt on. 138 00:06:00,840 --> 00:06:03,620 And I feel relieved for about a minute 139 00:06:03,620 --> 00:06:06,580 because when you go through that type of cold 140 00:06:06,580 --> 00:06:09,860 and then you get back to how you were before, 141 00:06:09,860 --> 00:06:11,980 it's just an illusion because yes, 142 00:06:11,980 --> 00:06:16,460 my body warmed back up from those negative degree temperatures 143 00:06:16,460 --> 00:06:20,460 but it only warmed back up to the 50 degrees. 144 00:06:20,460 --> 00:06:22,980 I still have the rest of my workout to do. 145 00:06:22,980 --> 00:06:27,980 So I have to take a couple seconds to denomify my body 146 00:06:28,180 --> 00:06:30,060 because I can't feel my hands. 147 00:06:30,060 --> 00:06:32,020 Then I finally finished my workout 148 00:06:32,020 --> 00:06:33,820 and it's time to bike home. 149 00:06:33,820 --> 00:06:36,580 And usually in these types of workouts 150 00:06:36,580 --> 00:06:38,960 that are cold but not as cold as this, 151 00:06:38,960 --> 00:06:41,720 the bike home is the most rewarding part. 152 00:06:41,720 --> 00:06:43,900 It's the part where my body temperature 153 00:06:43,900 --> 00:06:47,900 has finally risen up to a point where I'm comfortable 154 00:06:47,900 --> 00:06:51,260 in the cold temperature and I'm just biking home 155 00:06:51,260 --> 00:06:53,820 and enjoying the fact that I just did a difficult thing. 156 00:06:53,820 --> 00:06:54,660 But not today. 157 00:06:54,660 --> 00:06:57,340 I didn't get that kind of salvation today 158 00:06:57,340 --> 00:07:01,140 because I went through a negative 30 degree windshield 159 00:07:01,140 --> 00:07:01,980 workout. 160 00:07:01,980 --> 00:07:04,280 I was only wearing yoga pants. 161 00:07:04,280 --> 00:07:06,800 Those were the type of pants I was wearing, very thin. 162 00:07:06,800 --> 00:07:10,900 And my legs were so numb I can barely even move. 163 00:07:10,900 --> 00:07:15,660 But I find the courage and I find the will inside of me 164 00:07:15,660 --> 00:07:17,860 to stand up and start pedaling harder. 165 00:07:17,860 --> 00:07:20,460 And so I'm biking against this negative 30 degree winds 166 00:07:20,460 --> 00:07:24,820 up a bridge and my toes are starting to turn into ice cubes. 167 00:07:24,820 --> 00:07:28,140 So at this point I only have maybe a two or three block 168 00:07:28,140 --> 00:07:30,380 bike ride, not very long, just a couple minutes. 169 00:07:30,380 --> 00:07:32,740 But all I can think about is getting done, 170 00:07:32,740 --> 00:07:35,500 getting home, getting home, getting home. 171 00:07:35,500 --> 00:07:38,460 My body temperature has dropped dramatically. 172 00:07:38,460 --> 00:07:41,540 Finally get home and I hop off of my bike. 173 00:07:41,540 --> 00:07:45,180 The first thing I do is I feel my balls 174 00:07:45,180 --> 00:07:48,900 and I notice that I can't feel my balls in my sack anymore 175 00:07:48,900 --> 00:07:51,500 because it turned out that when I stood up, 176 00:07:51,500 --> 00:07:54,500 I squeezed my balls up into my body. 177 00:07:54,500 --> 00:07:56,180 So I had to push them back down. 178 00:07:58,300 --> 00:07:59,280 This is so weird. 179 00:08:00,180 --> 00:08:03,740 So then I quickly take off all of my gear 180 00:08:03,740 --> 00:08:07,220 and go into my room and I just lay on my bed, 181 00:08:07,220 --> 00:08:11,060 just savoring the pain because just a couple weeks 182 00:08:11,060 --> 00:08:13,660 before this I read a book called 183 00:08:13,660 --> 00:08:15,540 Can't Hurt Me by David Goggins. 184 00:08:15,540 --> 00:08:17,140 And there was a moment in that book 185 00:08:17,140 --> 00:08:18,580 that inspired me to do that. 186 00:08:18,580 --> 00:08:22,220 After Goggins ran 100 miles without any training, 187 00:08:22,220 --> 00:08:24,060 broke every bone in his body, 188 00:08:24,060 --> 00:08:26,500 he just laid in his bathtub, savoring the pain. 189 00:08:26,500 --> 00:08:27,420 So that's what I did. 190 00:08:27,420 --> 00:08:29,380 And after that I go down to the basement 191 00:08:29,380 --> 00:08:31,220 and I start editing this video. 192 00:08:31,220 --> 00:08:33,460 And as if that was not enough for me, 193 00:08:33,460 --> 00:08:36,020 I went on a one hour long walk. 194 00:08:36,020 --> 00:08:37,980 Now this time I learned my lesson 195 00:08:37,980 --> 00:08:41,220 and I bundled up a lot more and I went on a run. 196 00:08:41,220 --> 00:08:42,660 So how did I get to this point? 197 00:08:42,660 --> 00:08:45,300 How did I get to the point where I have enough discipline 198 00:08:45,300 --> 00:08:46,980 to put myself through all of that? 199 00:08:46,980 --> 00:08:49,180 Well, I followed some pretty simple steps. 200 00:08:49,180 --> 00:08:50,800 Here's an editor's note. 201 00:08:50,800 --> 00:08:54,100 I wanna say that the first thing that I actually did 202 00:08:54,100 --> 00:08:56,700 to improve my discipline was starting to wake up early 203 00:08:56,700 --> 00:08:59,660 because it gives you a huge competitive advantage 204 00:08:59,660 --> 00:09:02,820 over other people when you train before school. 205 00:09:02,820 --> 00:09:04,700 First of all, it increases your discipline 206 00:09:04,700 --> 00:09:07,060 because you're waking up early, that's hard to do. 207 00:09:07,060 --> 00:09:09,380 And you're also going to bed early 208 00:09:09,380 --> 00:09:10,700 to be able to maintain that. 209 00:09:10,700 --> 00:09:12,580 So both of those things are hard to do, 210 00:09:12,580 --> 00:09:15,620 but it's also, it gives you a huge advantage during school 211 00:09:15,620 --> 00:09:18,060 because you've already had your morning lift 212 00:09:18,060 --> 00:09:20,740 and you've already trained before everyone else. 213 00:09:20,740 --> 00:09:22,780 Everyone else just rolled out of bed 214 00:09:22,780 --> 00:09:26,660 and you have been awake for many hours already. 215 00:09:26,660 --> 00:09:29,580 And waking up early before school gives you more time 216 00:09:29,580 --> 00:09:32,860 to actually get ready so you're actually more prepared 217 00:09:32,860 --> 00:09:33,700 for the day. 218 00:09:33,700 --> 00:09:36,180 And it slowly starts to change your mindset 219 00:09:36,180 --> 00:09:38,300 because now you're starting to become different. 220 00:09:38,300 --> 00:09:41,180 You're the only one going to the gym before school. 221 00:09:41,180 --> 00:09:42,940 And so you start to become different 222 00:09:42,940 --> 00:09:44,620 and you start to see yourself differently 223 00:09:44,620 --> 00:09:45,540 from everyone else. 224 00:09:45,540 --> 00:09:46,380 And then as a result, 225 00:09:46,380 --> 00:09:48,860 you start treating yourself differently from everyone else. 226 00:09:48,860 --> 00:09:51,420 And you start holding yourself to a higher standard 227 00:09:51,420 --> 00:09:52,460 than everyone else. 228 00:09:52,460 --> 00:09:53,900 Okay, back to the video. 229 00:09:53,900 --> 00:09:57,180 The first thing that I did was I got very consistent 230 00:09:57,180 --> 00:09:58,460 in my workout routine. 231 00:09:58,460 --> 00:10:00,900 So I would go to the gym every single day 232 00:10:00,900 --> 00:10:03,660 except for rest days and I would bike there. 233 00:10:03,660 --> 00:10:06,180 And biking to the gym built my discipline 234 00:10:06,180 --> 00:10:09,420 because on days when I didn't want to bike to the gym, 235 00:10:09,420 --> 00:10:13,140 I did it anyways because I took advantage of the bad weather. 236 00:10:13,140 --> 00:10:17,580 On those days, not very many people want to go to the gym 237 00:10:17,580 --> 00:10:19,260 much less bike to the gym. 238 00:10:19,260 --> 00:10:22,220 But I taught myself to love biking through bad weather. 239 00:10:22,220 --> 00:10:26,380 Every time I'd bike during the rain or the snow or sleet, 240 00:10:26,380 --> 00:10:28,660 I would just say, man, I love this. 241 00:10:28,660 --> 00:10:29,700 This is what I'm built for. 242 00:10:29,700 --> 00:10:31,020 And then another thing that I did 243 00:10:31,020 --> 00:10:34,220 to increase my discipline was train a lot. 244 00:10:34,220 --> 00:10:37,180 During one of my summers, I was training very hard 245 00:10:37,180 --> 00:10:38,780 because I wanted to make the soccer team. 246 00:10:38,780 --> 00:10:40,700 And so I would go to the gym in the morning 247 00:10:40,700 --> 00:10:42,700 and then I would go train soccer after that. 248 00:10:42,700 --> 00:10:44,860 And just this built my discipline a lot 249 00:10:44,860 --> 00:10:47,740 because I would just be doing hard things all the time. 250 00:10:47,740 --> 00:10:49,780 I'd just be exercising all the time. 251 00:10:49,780 --> 00:10:52,780 But another thing that I implemented was cold exposure. 252 00:10:52,780 --> 00:10:55,820 Around this time is when I started looking into recovery 253 00:10:55,820 --> 00:10:58,420 because you can't be exercising that much 254 00:10:58,420 --> 00:11:00,580 unless you have very good recovery. 255 00:11:00,580 --> 00:11:03,020 And I started taking ice baths, 256 00:11:03,020 --> 00:11:04,460 which is very good for discipline. 257 00:11:04,460 --> 00:11:07,620 And then I also started taking cold showers. 258 00:11:07,620 --> 00:11:09,540 I was not disciplined enough 259 00:11:09,540 --> 00:11:11,700 to put myself through an entire cold shower. 260 00:11:11,700 --> 00:11:14,940 So what I would do was I would start the shower cold 261 00:11:14,940 --> 00:11:17,020 and then I would take my shower warm 262 00:11:17,020 --> 00:11:18,660 and then I would end it cold. 263 00:11:18,660 --> 00:11:20,780 And then eventually I reached a point where 264 00:11:20,780 --> 00:11:21,980 that was not enough. 265 00:11:21,980 --> 00:11:23,900 And so around this time, I read a book 266 00:11:23,900 --> 00:11:25,220 called The Unplugged Alpha 267 00:11:25,220 --> 00:11:27,220 and in it there was one sentence 268 00:11:27,220 --> 00:11:28,420 that he was talking about this. 269 00:11:28,420 --> 00:11:30,580 He said, the simplest way to build your discipline 270 00:11:30,580 --> 00:11:32,380 is through cold showers. 271 00:11:32,380 --> 00:11:34,700 And I realized that I was flawed in my thinking 272 00:11:34,700 --> 00:11:36,420 that taking a cold shower 273 00:11:36,420 --> 00:11:38,900 but also having warm water in that shower 274 00:11:38,900 --> 00:11:40,180 was good enough for my discipline. 275 00:11:40,180 --> 00:11:41,260 No, it was not. 276 00:11:41,260 --> 00:11:43,860 And so after that, I changed my identity 277 00:11:43,860 --> 00:11:47,020 to someone that only takes cold showers 278 00:11:47,020 --> 00:11:48,260 and it's never warm. 279 00:11:48,260 --> 00:11:52,060 And it's been almost a year since that identity shift. 280 00:11:52,060 --> 00:11:55,200 And I definitely think that that's one of the biggest things 281 00:11:55,200 --> 00:11:57,260 that I've done to improve my discipline. 282 00:11:57,260 --> 00:12:00,620 Only taking cold showers and never switching it to warm. 283 00:12:00,620 --> 00:12:02,500 Now, obviously there were a few days 284 00:12:02,500 --> 00:12:04,980 where I accepted myself from this rule 285 00:12:04,980 --> 00:12:07,740 but I can count those days on one hand. 286 00:12:07,740 --> 00:12:11,260 And another thing that I did to increase my discipline 287 00:12:11,260 --> 00:12:13,540 was starting to sleep on the floor. 288 00:12:13,540 --> 00:12:16,140 But that wasn't the reason why I started that. 289 00:12:16,140 --> 00:12:18,220 And I talked about it in this video. 290 00:12:18,220 --> 00:12:20,140 So if you're interested in that, go check it out. 291 00:12:20,140 --> 00:12:22,820 And finally, one of the most recent changes 292 00:12:22,820 --> 00:12:24,740 that I made to increase my discipline 293 00:12:24,740 --> 00:12:26,820 was buying gymnastics rings 294 00:12:26,820 --> 00:12:29,620 and setting them up at my park for my workout 295 00:12:29,620 --> 00:12:30,860 instead of going to the gym. 296 00:12:30,860 --> 00:12:34,860 Because it is much more difficult to workout outside 297 00:12:34,860 --> 00:12:38,700 in sub zero temperatures than it is to workout 298 00:12:38,700 --> 00:12:40,180 inside of a heated gym. 299 00:12:40,180 --> 00:12:41,300 Back to the editor's note. 300 00:12:41,300 --> 00:12:43,880 So to recap, some of the most important changes 301 00:12:43,880 --> 00:12:45,580 that I made over the past couple of years 302 00:12:45,580 --> 00:12:49,060 are waking up early, being consistent in my workouts, 303 00:12:49,060 --> 00:12:52,320 biking, training a lot, cold exposure, 304 00:12:52,320 --> 00:12:55,380 sleeping on the floor and training outside. 305 00:12:55,380 --> 00:12:57,940 If you're still watching this, that means one thing. 306 00:12:57,940 --> 00:12:58,780 You want more. 307 00:12:58,780 --> 00:13:02,260 I'm in the middle of developing a brand new online course 308 00:13:02,260 --> 00:13:04,740 about how to go full time on self improvement 309 00:13:04,740 --> 00:13:05,620 while in high school. 310 00:13:05,620 --> 00:13:08,020 So if you're interested in being a part of that, 311 00:13:08,020 --> 00:13:11,280 go down into the description and fill out the Google form. 312 00:13:11,280 --> 00:13:13,620 The more people that fill out this Google form, 313 00:13:13,620 --> 00:13:15,060 the better the course will be. 314 00:13:15,060 --> 00:13:16,860 So go fill out that Google form 315 00:13:16,860 --> 00:13:22,620 and I'll see you in the next one.