“Take care of your body. It’s the only place you have to live.”

Jim Rohn

We ALL have bad days … every single one of us. There are many reasons why we might feel forlorn—whether it’s financial hardship, relationship stress, injury/illness or any number of other possibilities.

Symptoms of a slump include being irritable, tired or exhausted, low on confidence, feeling frustrated or angry at our situation, and being negative or indifferent to our future. But make no mistake, the response to adversity is what separates extraordinary achievers from the herd.

While there’s no magic pill or quick fix, you have MUCH more power over your future than you think. Here are 14 proven tips to help you level out the bad days and put the spring back in your step.

1. Recognize you’re not alone.

We’re all fighting our own battles and trying to do the best we can based on our life experiences. Often, we shield our greatest vulnerabilities from those closest to us. Rather than sitting a home alone where you can get caught in your own head, reach out to others. As Janine Shepherd says, recognizing we’re not alone removes the isolation and empowers us to take action.

2. Start a daily gratitude practice.

Get into the habit of daily gratitude. Not only does it allow your mind to reset, it helps you identify the multitude of gifts already in your possession and what you need to do in the present. In the last newsletter, you read about how Nelson Mandela was able to do this while being in a South African prison for 27 years. Unsure of where to start? Grab a copy of The 5 Minute Journal.

3. Watch what you’re eating.

Harvard Medical School recently pointed out that “a healthy diet was associated with a significantly lower risk of developing depressive symptoms.” To get the most out of your body, give it the right fuel:

4. Change your environment.

Numerous studies (1, 2, 3, 4, etc.) have proven the benefits that getting outdoors and wandering through nature can have on everything from stress and inflammation, to self-esteem and energy levels … even life expectancy. Find a nearby park or forest, do a yoga session, play a team sport or enjoy some outdoor exercise that enables you to connect with nature, be present in the moment, and recharge.

5. Divide and conquer.

It’s easy to be overwhelmed with everything on your plate, especially those with young children. Navy SEAL commander Jocko Willink recommends coming up with a plan of attack: deconstruct your tasks, sort them by priority, ask for help where you can, and take purposeful action until you’re back on track

6. Volunteer to help those less fortunate.

Helping those less fortunate is one of the most gratifying things we can do: it enables us to share a warm embrace with those we’ve been able to help, while also giving us perspective on the good in our own lives. Whether it’s helping children at a local special needs school, feeding the homeless, teaching military veterans to surf, or providing companionship at an aged care facility or hospice, there are countless ways to give back.

If you’re not in the right mindset for volunteer work, focus on less confronting options, such as giving a cheery “hello” to someone on your walk, picking up litter on the beach or engaging in friendly banter with a shop assistant.

7. Turn notifications off.

Better yet, put your phone on airplane mode or switch it off for a few hours each day. Free of distraction, you’re able to focus on the present.

8. Everyone has their own truth.

You might recall the quote: “We don’t see things as they are. We see things as we are.” If you’re dealing with some type of conflict, try and see it from the other person’s perspective—after all, everyone has their own truth. This enables you to keep calm and respond, rather than impulsively react where the situation often ends up much worse.

9. Starve negative situations of oxygen.

Hang out with those who you have a common future with, not a common past. If someone in your life does not reciprocate with positive energy, allocate more time to those who align with your vision and values. Your energy focus is the most important weapon in your arsenal—protect it at all costs.

10. Increase your intake of positive material.

I’m constantly amazed at how much people allow the news to dictate their mood. Rather than let the sensationalist news cycle wear you down, focus on replacing it with inspiring books/audiobooks (e.g. The Obstacle is the Way), uplifting positive music, and informative podcasts like Win the Day with James Whittaker (also available on YouTube).

11. Plot your future.

Often, bad days can stem from a disconnect between where we are now and where think we should be. Get on the front foot and define what success looks like in all areas of your life (download the FREE Success Plan Template). It should be exhilarating to undertake that exercise—it’s literally a wishlist for the universe! You can then focus on recalibrating your routine to make sure you prioritize the most important tasks.

12. Give the best you’ve got on that day.

An essential part of long term success is to focus on giving the best you’ve got on that day. That advice came from Alethea Boon who, in an elite sporting career spanning two decades, has had her fair share of ups and downs. Putting additional pressure on yourself to notch a productivity record each day only increases your chance of burnout, injury or illness.

13. Train yourself to embrace the struggle.

Those who have read Think and Grow Rich: The Legacy will recall the stories of Janine Shepherd and Jim Stovall who overcome enormous adversity on their remarkable journeys. You are much stronger than you know. Make the decision to embrace the struggle and show the world just how great you are.

14. Ask for help.

Be honest and upfront about how you’re feeling, especially if your bad days have lasted for a while. Courage is asking for help and letting others in, not suffering in silence.

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Wishing you a week of action, adventure and laughter!

Onwards and upwards always,
James Whittaker

PS – Learn more about how you can use adversity as a stepping stone to greatness.

The victim mindset dilutes the human potential. By not accepting personal responsibility for our circumstances, we greatly reduce our power to change them.”

Steve Maraboli

I’ve just returned to Los Angeles after a three-week book tour of Australia. For those who missed the Today Show interview, you can check it out below. A big thank you to all of you for your continued support.

The winner’s mindset

Today, let’s talk about the winner’s mindset. Although it might seem counter-intuitive, champions in any field are forged in their response to failure.

We all face adversity—every one of us. Those with a fixed mindset use it as an excuse to give up and crawl further into their ever-shrinking shell. Yet, those with a growth mindset use every failure as a stepping stone to greatness.

Whether we acknowledge it or not, we are where we are because of our decisions to this point. By simply accepting personal responsibility and taking ownership of our lives, we significantly increase our power to change. This can apply to anything, whether it’s underperforming on a university course, being passed over for a promotion at work or failing with a fitness goal.

The fixed mindset comes from stagnation. In contrast, the growth mindset comes from having an end goal in mind and then nurturing our abilities through ongoing care and attention—avid readers of my newsletter might recognize this as “simple and consistent action.”

In her groundbreaking book Mindset: The New Psychology of Success, author Carol Dweck showed that from a young age the brain can be trained to grow and improve, like a muscle. Once our limiting beliefs are gradually replaced with the growth mindset, we find it easier to take actions that keep us striving for ever-greater success. This builds bulletproof confidence and creates unparalleled resilience.

Growth mindset in action

In 1964, after campaigning for racial equality, a South African man was given a life sentence and thrown in prison to rot. Rather than giving up, he began studying Afrikaans with the hope of building mutual respect with his captors and converting them to his cause.

Twenty-seven years later, Nelson Mandela was released from prison. After his impassioned pleas for equality caught hearts and minds around the world, he was elected President of South Africa—the first non-white head of state in the country’s history. Reflecting on his extraordinary life, he famously said: “I never lose. I win or I learn.”

In 2010, an unknown fighter taps the canvas. Conceding defeat, his opponent releases the devastating chokehold. With the embarrassing loss, a mere 38 seconds into the first round, the aspiring fighter’s record now stood at a paltry four wins and two losses. Rather than let another setback define him, he continued to hone his skills. An eight-fight win streak caught the eye of Dana White and the Irishman was signed to the UFC.

Five years after the humiliating loss, he defeated José Aldo, one of the greatest fighters of all time, in 13 seconds—the fastest finish in UFC title fight history. The following year, his coach John Kavanagh released a book documenting the extraordinary journey with his star pupil entitled “Win or Learn”, echoing Mandela’s fortitude. Today, Conor McGregor is one of the highest paid athletes on the planet.

Oprah Winfrey was deemed “unfit for television.” Steve Jobs was removed from the company he founded. J.K. Rowling was fired from her job as a secretary. Michael Jordan was cut from his high school basketball team. The list goes on.

How do we create a growth mindset?

True champions have a growth mindset and never accept temporary failure as permanent defeat. Instead, they prepare a vivid, detailed plan for success and get to work on winning the day. To create a growth mindset:

Onwards and upwards always,
James W.

PS – Here is a free download of the bonus chapter from Think & Grow Rich: The Legacy, showing how simple mindset shifts catapulted ordinary people to extraordinary achievement.

Ready to win the day, every day? 

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