We saw the new ‘Zombie Land: Double Tap’ movie at the cinema on Saturday night.
Maybe the best movie we saw this year.
Mostly because it made me laugh so much (I won’t drop any spoilers).
It’s about 4 people who’ve survived a Zombie Apocalypse together.
One reason they survive (and thrive) in a land dominated by flesh-eaters is their list of rules: ‘33 rules for survival.’
I found it really interesting how relevant it is to achieving progress, and thriving in the real world, too.
Because let’s face it, if you don’t have rules, life tends to ‘happen’ at you, you’re never in control of your time, health or happiness, and it’s easy to lose your sense of purpose.
Believe me, I speak from experience…
I went from being a relatively successful young Army corporal with a bright military career ahead of me… To injured, medically discharged from the Army, and depressed.
I left almost all my rules and discipline behind me and lost my way, which left me feeling stressed out, struggling with mental and physical health, emotional eating, binge-drinking, and being a terrible role-model for my kids.
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So the movie got me thinking of rules that helped me get my shit together.
I didn’t adopt them all at once.
But over the past 5 years these ‘staples’ have helped me level up my mental game, get in control of my health, finances, be a better Dad, partner, son, brother and live a better life.
I really hope some of them help you, too.
In no particular order…
1) Hydrate: 2L water per day.
2) Get stronger.
3) Spend more time outdoors.
4) Laugh more often.
5) Eat lean proteins and veggies with every meal.
6) Eat your food slowly, and mindfully.
7) Do your conditioning/cardio – No point being strong if you’re too slow to do anything with it.
8) Meditate daily.
9) Surround yourself with positive people who raise your standards.
10) Invest in yourself.
11) Don’t be afraid to ask for help.
12) Carry heavy shit.
13) Master basic bodyweight exercises.
14) Keep email and social media notifications switched OFF on your phone. You don’t need to be available 24/7. (If someone really needs you, they’ll call).
15) Treat yourself to 7-9 hours of quality sleep every night.
16) Travel more.
17) Have a hobby that lets you totally zone out.
18) Learn new skills.
19) When you’re with your kids, switch that phone OFF.
20) Eat smart carbs. Carbs are your friend.
21) Tell your missus you appreciate her.
22) Set big goals that excite you.
23) Go on more adventures.
24) Unplug by switching your phone off for a whole day, once per week.
25) Make frequent direct contact with the earth. Think bare-foot walking on sand, grass, and wild swimming.
26) Get daylight exposure as early as possible every day.
27) No screens at least 30 minutes before bed. The longer the better.
28) Schedule your time.
29) Leave the phone in the car on date night.
30) Learn to cook awesome meals.
31) Cut your financial expenses in half. Then cut them again.
32) If you’re self-employed, save 30% of your total income each month for tax. That’s more than enough, invest with the leftovers each year.
33) Build strong relationships.
34) Remember people’s names. The sweetest sound to any person is hearing their own name.
35) Go for sauna and massage at least once per month. Look after your body.
36) Take risks.
37) Make time for friends.
38) Call your parents more. Do it now.
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It would mean the world to me if you shared it.
Dean McMenamin is an Army veteran, father, dog-lover and online nutrition & exercise coach helping busy men transform their bodies, regain self-confidence and be healthier role models for their kids. He's also a big eater of ice-cream.