9 Reasons to Meditate in 2019

Meditation has become pretty mainstream. Still, most of us don’t have a regular meditation practice yet.

Meditation has improved my life so much that I now want to inspire people to start a daily meditation practice, even if they start with 3 min a day.

So here are 9 reasons to start meditation in 2019. I regroup them under 3 categories: Performance, Health & Mood.

A- Performance

1- Improve your focus

Our ability to focus has decreased a lot. We have a lot of things to worry about and we get constantly distracted by our phone, our emails, social media, our colleagues… People with the ability to focus have become pretty rare and they are now very valuable.

When you meditate, your train your mind to refocus, which will drastically improve your productivity.

“I could not have survived these last few years without meditation, without the peace of mind meditation brings. I couldn’t have written Sapiens without meditation.” — Yuval Noah Harari

2- Improve your time management

Meditation is not a placebo and we have countless studies to prove it. Still, the mere fact of allowing yourself to do nothing during a certain time every day will give you ownership of your time. You realise that you are not overwhelmed and that what you dedicate your time to is a matter of priority.

3- Increase your clarity of mind

Productivity is one thing, but working on the right thing is even more important. You can be very fast at climbing a ladder, but if it was leaning against the wrong wall, it’s of little use.

Meditation allows you to have a better clarity of mind, a better overall view of where you’re at and what really matters.

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” — Abraham Lincoln

B- Health

4- Rewire your brain

As mentioned, we know have countless serious studies that show the impact of meditation. Especially the recent progress in neuroscience allowed us to track the changes in the brain.

In a nutshell, meditation allows you to increase the size and activities of relevant parts of your pre-frontal cortex while reducing the activity in the reptilian brain, which is the more “animal” part of you. The one that makes you eat that cookie when you know it’s not good for you.

It also reduces the activity of your default mode network, meaning you’re able to create new pathways more easily, which improves your ability to solve new problems.

5- Release less cortisol

Meditation reduces stress. It allows you to stop living in a constant fight-or-flight mode. Hormonally speaking, it reduces the amount of cortisol you will release. Cortisol is useful in certain scenarios, like when our hunter-gatherer ancestors needed to escape a tiger. But when used too much, it creates disease.

6- Slow down ageing

Probably mainly due to the reduction in stress, meditation slows down ageing. Biologically speaking, meditation helps to maintain the size of your telomeres. Telomeres are little caps at the end of your chromosomes that reduce over time and are a great indication of your biological age.

C- Mood

7- Be happier

On top of being more relaxed, meditation allows you to take some distance with how you feel. Instead of being in the washing machine, you look at it from outside. That allows you to have more sustainable and unconditional happiness.

As a happy person, you also become someone nicer to be around, so expect to have more friends

8- Have more perspective

Meditation helps you to get out of your head and to see things from a wider perspective. On top of helping with problem-solving and happiness, it also allows you to see things from other people’s perspective and to be more open-minded

9- Control & discipline

Meditation is also a discipline and it gives you the feeling of being in the driver’s seat of your life. Having this little habit and sticking to it makes you feel like you are in control of your life.

While people often worry that it may make them lose their drive, this feeling of control actually allows me to focus on what it within my control and to achieve way more.

Now do it!

There are so many ways you can get started, I don’t want to expand here. One of the most popular ways in through apps like 

Now it’s often not that simple so I also created a 22-day program that tackles 1 by 1 all the hurdles to starting a regular meditation practice.

I know you will get so much out of it so I’m excited for you. I also think the world will be an even better place if most people meditate regularly. Peace ❤️

Hack Yourself with Deliberate Practice

As explained by Yuval Noah Harari, the most important skill for the 21st Century, in our ever-changing environment, is to keep learning and growing.

“I know Alex, but how do I do this?”
My answer is through Deliberate Practice.

Deliberate Practice is a 3-step cycle: Listen > Take Action > Reflect. Then? Repeat.

1. Listen

Steve Jobs: “Can I share my life lessons with you?” Me: “Maybe later Steve, the Bachelor is about to start.”

Steve Jobs: “Can I share my life lessons with you?” Me: “Maybe later Steve, the Bachelor is about to start.”

You don’t have to reinvent the wheel. For thousands of years, human beings have been expanding knowledge for you.

We live at a pretty amazing time. Today, anyone with an Internet connection has access to more knowledge than the President of the US 30 years ago.

So the first part is pretty obvious: listen. But be picky. Learn from the best. That means a TED talk by a top scientist who has been researching a particular subject for 40 years. Or Steve Jobs’ life lessons. Or listening to Tim Ferriss’ podcasts on productivity.

The downside is that there is too much information and we tend to feel overwhelmed. Don’t fall into the self-improvement junkie trap. Reading one book after the other is a good start, but that’s not enough.

2. Take action

Me: “Hey Arnold, which books did you read to become so muscular?”

Me: “Hey Arnold, which books did you read to become so muscular?”

It sounds pretty obvious, right? Well, the problem is, we often don’t follow through. As human beings, we don’t always do what we know we should do.

You know you should meditate, exercise and read more, but you still spend 1h a day on Instagram and 5h a week on Netflix instead.

The key is to take simple but consistent actions:

  • Simple because you don’t want to feel overwhelmed and quit. It’s called chunking. You cut your steak in bite-sized pieces before you eat it right?

  • Consistent because we want to create a habit. When it’s done, you won’t need your willpower that much and you can use it for the next thing to tackle.

3. Reflect

Me: “Hey Wim, what is a good morning routine?” Wim Hof: “An hour in an ice bath.”

Me: “Hey Wim, what is a good morning routine?” Wim Hof: “An hour in an ice bath.”

This is the “deliberate” part that helps you grow quicker, which is often overlooked.

Doing something consistently is a good start, but to make it easier and more automatic, aka to hack yourself, you want to create new associations in your brain.

You want to make sure the new behaviour is associated with pleasure. How does it make you feel?

Now your brain identifies exercising, eating healthy or whatever you want to achieve with the better state you’re in later. As you keep doing it, your body and your unconscious mind, having created the new association, will automatically go towards the improved behaviour. No need for willpower or discipline anymore (or not as much at least).

This reflection phase also allows you to adjust on the personal level, instead of simply following guidelines. By adapting the new habit, you make it part of your identity.

A simple example: Eating healthy on a consistent basis

That’s what I now call a feast!

That’s what I now call a feast!

If you want to eat healthy, here is the highway:

  1. Listen: Listen to the current top nutritionists. There is so much bullshit around, so make sure you select the right ones. The knowledge will tell you what to do and reinforce the things you already know. For example, you know refined sugar is bad for you, but if you listen more closely to the reasons, it can deter you from drinking that can of Coke.

  2. Take action: Stop buying these cookies. Or make sure you eat a healthy breakfast. Pick one little simple thing you can start doing consistently Today. Make sure you eat the elephant one bite at a time.

  3. Reflect: 2 hours after each lunch, write down what you ate and how you feel. It may look like this:
    - Burger+fries+beer = sluggish
    - Quinoa salad+kombucha = good mood and productive
    After a while, your body will automatically go for the quinoa salad!

Good job, you’ve just hacked yourself into eating healthy food (and even loving it). I actually wrote a more extensive article on this particular case, but it works for any good habit you want to implement.

Did you get the point?

Using this process and repeating it will make any improvement less daunting so you can grow faster.

Now, if you’ve just finished reading this article, and you kind of think it makes sense, you’ve just finished step 1.

What was step 2 again? “Take action”.

It’s going to be very tempting to click on the next article or go to your Instagram feed. It’s what most people will do. If you want to grow faster, take action now and start our free morning routine challenge.

Now you’ve just done step 2!
During the challenge, you’ll be invited to reflect on how it makes you feel.

💌 Love,

If you have any questions or feedback, please don’t hesitate to leave a comment. If it’s private, send me an email at [email protected]

Date With Destiny: An honest review from a skeptical but open-minded participant

Date With Destiny: An honest review from a skeptical but open-minded participant

I wanted to share my main learnings from Date with Destiny. The idea is to give people who are interested an idea of what it is and what you get out of it. For the people who have done it, it may help formulate clearly what you may have also experienced and understood.

I won’t go into the details of how it works, you can check it out on their website. It’s 6 extremely intense days, sometimes finishing after 3am.

I challenged my association between cigarette and pleasure

I challenged my association between cigarette and pleasure

Following all the encouragements I received after the article on how I taught myself to love healthy food, I decided it could be useful to share how I could rationally associate smoking with pain, which made me quit rather effortlessly.

Just as a disclaimer, I was not a huge smoker, just having like 4–5 cigarettes a day, plus another 10 if I was partying. This is what worked for me:

Be proud of your authenticity

Be proud of your authenticity

a recent article, I explained why I think authenticity highly increases your chances to achieve your goals. However, this is not obvious and society often discourages us from being authentic. I now have such a strong belief that wanting to try and show I was successful was holding me back that I completely change my personality. I know make sure I am authentic and I don’t try to hide it. But why did it take me so long to arrive to a conclusion that now seems obvious to me?