# 🎽 Run, Sweat, Write: This Week's Adventure

> 🎽 Run, Sweat, Write: This Week's Adventure

- Canonical: https://neurohackingly.com/run-sweat-write-this-weeks-adventure/
- Published: 2023-09-25
- Updated: 2024-06-03
- Author: Lukas Zangerl
- Tags: newsletter, health-fitness, self-experiment, writing-habit

👋🏼 Hello friend

**A Summary of this week's newsletter:**

*   **✍🏼 Blogpost:** Running until I didn't feel like running anymore
*   **🎤 Podcast:** Episode on Sauna/Heat Exposure
*   **🎤 Podcast:** Episode on Journaling
*   **🧰 Tool:** Momentum, my Favourite Chrome Extention
*   **🐦 Tweet:** 6 actionable tips to 10x your writing

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### 🏃🏼‍♂️ I just started running, like Forrest Gump

One morning, I got onto the stepper for 20 minutes of cardio.

While my motivation level was soaring as I listened to a [motivational speech by Joe Rogan](https://open.spotify.com/episode/6hZqj5c7KMEOLyvRFspN5A), it occurred to me that I could continue working on [my ImPossible List](/impossiblelist/).

The first thing that I thought of doing was: _Just start running, like Forrest Gump_

![stony road while sun is shining](../../assets/content-images/run-sweat-write-this-weeks-adventure/4394788F-3934-470A-8564-FA1F1C6EB866.jpeg)

A perfect day for a run

**One can't just let rare moments like this -> experiencing a feeling of commitment, let go. Take action.**

If you want to know if I stopped or whether I am still running, head over to the blog post ⬇️

[I Just Started Running Like Forest Gump](/i-just-started-running-like-forest-gump/)

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### 🧖🏼‍♀️ Sauna for Health and Performance

I discuss my sauna routine and summarize the latest studies on how heat affects our bodies. [Huberman](https://www.hubermanlab.com/neural-network/deliberate-heat-exposure-protocols-for-health-and-performance) recommends **1 hour sauna per week, split into 2-3 sessions, with a temperature range of 80-100°C. (176-212°F)**

🎧 Listen to the [full episode](https://open.spotify.com/episode/2gkIRAm2bGgtRY8KpJiLS6?si=TWm4odWJQ0iqE_IRbVCl-g) on Spotify. (German)

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### 📜 The Art of Journaling: benefits of journaling and more

I talk about the benefits of journaling, what my journaling process looks like and, of course, some studies so that the cake has a base. ;)

🎧 Listen to the [full episode](https://open.spotify.com/episode/6pTSMaD6v62LE6kujBTOp4?si=XgycplXxQ1iS-i2MIUA1-Q) on Spotify. (German)

#### 📔My current journaling routine looks like this.

![Book with two pages, left page: page for morning pages, right page: 3 questions I ask myself](../../assets/content-images/run-sweat-write-this-weeks-adventure/journaling_my_routine-1.png)

My Journaling Template

**Page 1:** On this page, I capture what comes to my mind straight onto paper.

The spiritual windshield wipers free space for important and meaningful thoughts. [Tim Ferris](https://tim.blog/2015/01/15/morning-pages/amp/) calls writing down all your spiraling thoughts, which may have accumulated overnight, "life-changing."

> "Once we get those muddy, maddening, confusing thoughts [nebulous worries, jitters, and preoccupations] on the page, we face our day with clearer eyes.” - Julia Cameron

**Page 2:** On the second page, I answer 3 questions. (I change up the questions every week or so.)

#### ❓ Currently, I ask myself the following 3 questions:

1.  What am I grateful for? (3 things)
2.  What great things will I want to have experienced today?
3.  What 3 tasks will I be proud to have completed when I reflect on my day?

I write down 3 tasks only, not more.

During the day, I keep coming back, crossing off tasks. When I completed all 3 tasks, I write down 3 more. -> Less overwhelming than writing down all todos for the day.

#### Last but not least, I ask myself:

*   How do I want to be today?

I write down the answer 5 times.

Today, I wrote: _"I am a disciplined person. I am a disciplined person. I am a disciplined person. I am a disciplined person. I am a disciplined person."_

Writing it down multiple times has the effect of mentally sticking in my head throughout the day.

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### My Favourite Minimalistic Chrome Extention: [Momentum](https://momentumdash.com/)

![My Laptop Screen](../../assets/content-images/run-sweat-write-this-weeks-adventure/momentum_screenshot.png)

My Laptop Screen

Instead of showing you the most visited pages when opening a new tab, momentum shows:

*   a beautiful picture
*   asks about your main focus
*   quotes

Thanks to my sister for the great recommendation.

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### ✍️ 6 actionable tips to 10x your writing in 1 minute (by Dickie Bush)

What's your favourite writing advice? I have gained the greatest benefits from number 6.

![Tweet on improving your writing](../../assets/content-images/run-sweat-write-this-weeks-adventure/F9318FDE-B9D2-4125-8387-ABFC40F9AB31.png)

Tweet on improving your writing

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### 💝 Enjoy this newsletter?

**Forward to a friend** and let them know where they can subscribe or share it on social media _(hint:_ [_it's here_](/newsletter/)_)._

**Anything else?** Hit reply to send me feedback or say hello.

🌞 Have a great week,  
xx Luke

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