I sincerely believe a good foundation is necessary for any kind of real, steady growth. If you keep tapping change on the shoulder but keep quivering in fear and apologizing every time it snaps back like a bitchy woman, you will never get anywhere. You will get growth, but it just won't be steady, and when you make mistakes, it will phase you too much. If you want to get out of that cycle, try this. And if you are already seeing positive results but are too arrogant to admit that you can do better, just suck it up. This will take you to the next level. These are the decisions I've made for myself that I feel are the best for me as a man (and you) in each of the areas of my life. You have probably heard much of this before, but take a minute to look at it through my eyes. I'm sure almost every guy here is either not doing all of these or lets himself slack more than he should.

This is exactly what I've been doing. I highly recommend, no i CHALLENGE you, to do exactly this and stick to it 100% before you decide for yourself. Do all of these. No excuses. Take it seriously, and see yourself escalate.

==The Roots of a Quality Man

  • Never masturbate or look at porn. Check out yourbrainonporn.com and /r/NoFap if you haven't already.

  • Eat clean. Only eat lean meats, vegetables, fruits, nuts, the occasional cup of milk, and the occasional small whole wheat item. Chug a 16oz. bottle of water before bed and right after getting up and 2-3 bottles during the day. No pop/pop-like crap. No boxed foods. Frozen/canned veggies & fruits are fine. Record your calories in the MyFitnessPal app or something similar. I recommend looking up the Paleolithic diet. Many bodybuilders use it and see tremendous results, but it's not just for bulk. It's REAL food, the foods that humans grew up on for millions of years.

  • Meditate. Do this for 5 minutes every morning and 20 minutes every evening (do when works for you but stick with it). Check out Eckhart Tolle's books (especially The Power of Now) and /r/Meditate if you haven't already.

  • Join a gym. Lift and do cardio MWF. No skipping, punk.

  • Have a hygiene routine. This means trimming your balls, armpits, pluck eyebrows, shave/trim face, whatever you do. I do all of these EVERY DAY so I don't get lazy.

  • Keep your environment clean. Keep up on dishes, garbage, LAUNDRY, and cleaning, so you're always ready and don't have a bad environment holding you down.

  • Handle responsibilities FIRST. Take care of business, then play. If you can't, then get the fuck up off your ass and handle shit. Quit being a baby.

  • Study seduction, but don't dwarf yourself. Chunk it out. Work on this for a while. When you get that under control, work on that. Ingrain a concept at a time. Be patient, and trust the plan.

  • Read other enriching things as well Philosophy, anxiety/depression books, whatever fits with your life. Got a problem? Find THE authority on the subject, and get your answer. Chunk it out.

  • Sleep schedule. If you sleep and rise the same time everyday (even weekends), it makes your sleep more restful, and you'll get more consistent REM sleep. Credit: xNaDx

  • Take. Motherfucking. Risks. Face your anxieties and your fears. Become aware of the excuses that you tell yourself that keep you from approaching women and taking risks. Do what you want, REGARDLESS of the fear. Don't even try to resist the fear. It will go away. I don't care if your face is dripping with sweat, you throw up on the girl, and have a seizure on the floor in front of her, and pass out. Approach. Approach on the way out of the hospital after you wake up from your seizure.

I challenge everyone to try this for 10 full days, no excuses whatsoever. You will get results, I guarantee it. Your anxiety will go down, your sex drive will go up, and your thinking will become clearer. I'm dead serious.

Be the best man that you can be.