John Assaraf

What they discovered back when, you know, I was in my 20s, 30s, there used to be this belief that it takes 21 days to develop a habit. There was no science behind that. And here's what we now know. It takes between 66 days to 365 days to either develop or replace an old, whether it's thought, emotional, or behavioral habit. So here's my rule for all my clients. I don't take you on as a client.

What they discovered back when, you know, I was in my 20s, 30s, there used to be this belief that it takes 21 days to develop a habit. There was no science behind that. And here's what we now know. It takes between 66 days to 365 days to either develop or replace an old, whether it's thought, emotional, or behavioral habit. So here's my rule for all my clients. I don't take you on as a client.

What they discovered back when, you know, I was in my 20s, 30s, there used to be this belief that it takes 21 days to develop a habit. There was no science behind that. And here's what we now know. It takes between 66 days to 365 days to either develop or replace an old, whether it's thought, emotional, or behavioral habit. So here's my rule for all my clients. I don't take you on as a client.

You can't join any of my coaching programs unless you commit to this one thing. Ready? 100 days. If you can commit to a little bit of doing, thinking, and feeling the right thing for 100 days, I could pretty much guarantee you'll achieve your goals. But if you can't be self-disciplined to following through to completion, then you are going to be self-disciplined not to.

You can't join any of my coaching programs unless you commit to this one thing. Ready? 100 days. If you can commit to a little bit of doing, thinking, and feeling the right thing for 100 days, I could pretty much guarantee you'll achieve your goals. But if you can't be self-disciplined to following through to completion, then you are going to be self-disciplined not to.

You can't join any of my coaching programs unless you commit to this one thing. Ready? 100 days. If you can commit to a little bit of doing, thinking, and feeling the right thing for 100 days, I could pretty much guarantee you'll achieve your goals. But if you can't be self-disciplined to following through to completion, then you are going to be self-disciplined not to.

100%.

100%.

100%.

I tell people, you know, if you're driving a newer car today, right? You love it when, you know, a car comes too close to you and your thing beeps. You love it when the trunk is open and ding, ding, ding, ding, ding. Because it's telling you that, hey, pay attention to this. So Frankie has been developing for hundreds of millions of years. So love your Frankie. Yes. Okay.

I tell people, you know, if you're driving a newer car today, right? You love it when, you know, a car comes too close to you and your thing beeps. You love it when the trunk is open and ding, ding, ding, ding, ding. Because it's telling you that, hey, pay attention to this. So Frankie has been developing for hundreds of millions of years. So love your Frankie. Yes. Okay.

I tell people, you know, if you're driving a newer car today, right? You love it when, you know, a car comes too close to you and your thing beeps. You love it when the trunk is open and ding, ding, ding, ding, ding. Because it's telling you that, hey, pay attention to this. So Frankie has been developing for hundreds of millions of years. So love your Frankie. Yes. Okay.

But you have to control Frankie versus Frankie controlling you. Now, the neurochemistry of fear is actually required in a flow state. Yes. Most people don't know this, but we actually want most flow states start in a state of stress, worry, fear, anxiety. When you're at the Olympics, oh my God, am I going to run well today? Did I sleep enough? Did I eat the right food? Is it the right time?

But you have to control Frankie versus Frankie controlling you. Now, the neurochemistry of fear is actually required in a flow state. Yes. Most people don't know this, but we actually want most flow states start in a state of stress, worry, fear, anxiety. When you're at the Olympics, oh my God, am I going to run well today? Did I sleep enough? Did I eat the right food? Is it the right time?

But you have to control Frankie versus Frankie controlling you. Now, the neurochemistry of fear is actually required in a flow state. Yes. Most people don't know this, but we actually want most flow states start in a state of stress, worry, fear, anxiety. When you're at the Olympics, oh my God, am I going to run well today? Did I sleep enough? Did I eat the right food? Is it the right time?

Is it too early in the day, too late in the day? I wonder what Michael will do. I wonder what Joey will do. So we're comparing and then Frankie goes off, you know, but then boom, because of training, we use that fuel. We focus on that finish line. We focus on what we have practiced. And then we don't have to think about it because we are now unconsciously competent. We don't.

Is it too early in the day, too late in the day? I wonder what Michael will do. I wonder what Joey will do. So we're comparing and then Frankie goes off, you know, but then boom, because of training, we use that fuel. We focus on that finish line. We focus on what we have practiced. And then we don't have to think about it because we are now unconsciously competent. We don't.

Is it too early in the day, too late in the day? I wonder what Michael will do. I wonder what Joey will do. So we're comparing and then Frankie goes off, you know, but then boom, because of training, we use that fuel. We focus on that finish line. We focus on what we have practiced. And then we don't have to think about it because we are now unconsciously competent. We don't.

And if we trained right, then we get into this flow state where it's effortless. There's effort, but it's not work. So whether it's earning money, getting healthy, we focus on the right habits first. And through consistency, we add intensity and complexity. And so I would prefer somebody telling me, John, I walked one minute a day for 100 days. I'm ready to move.

And if we trained right, then we get into this flow state where it's effortless. There's effort, but it's not work. So whether it's earning money, getting healthy, we focus on the right habits first. And through consistency, we add intensity and complexity. And so I would prefer somebody telling me, John, I walked one minute a day for 100 days. I'm ready to move.